Trish Stratus - April, 2011


Training Plan

Trish’s workout now consists of a balance of both yoga and weights. “I have probably seen the best results and most strength gains as I continue to use both yoga and strength training as part of my everyday regimen,” she says. “My practice will point out any strength deficiencies or imbalances and then on my whole-body training days, I will focus on that area using both compound and isolation movements.”

And, instead of cranking the tunes during her workout, she tunes in to her ujjayi breaths: deep belly yogic breaths. The secret to performing these breaths is to close off the back of the throat and inhale and exhale through your nose, slowly and deeply.

Monday: 20 minutes of yoga; whole-body training

Tuesday: Yoga practice

Wednesday: 20 minutes of yoga; whole-body training

Thursday: Yoga practice

Friday: 20 minutes of yoga; whole-body training

Saturday: Yoga practice

Sunday: 20 minutes of yoga

Model Meal Plan

Meal 1: Hemp protein shake. “I also add a scoop of greens to either water and berries or fresh-pressed apple juice.”

Meal 2: Oatmeal with raisins, maple syrup, hemp seeds and almond milk

Meal 3: Mixed greens with water-packed tuna or salmon, drizzled with Tuna Salad Dressing (see recipe)

Meal 4: Shake with almond milk, almond butter and hemp seeds

Meal 5: Chicken or salmon with quinoa and veggies

Meal 6: Quinoa with hemp seeds, Avo-Shake (See Trish’s Cover Girl profile in the April issue for the recipe) or oatmeal. “This meal depends on when I go to bed and it's just fuel for my body so I don’t go for too many hours without any food. I try not to eat within two to three hours before going to sleep.”

Trish’s Tuna Salad Dressing

“I have this dressing whipped up in the fridge at all times. For a tuna salad that tastes just as good as one made with mayo, I take a can of water-packed white tuna, add chopped onions and celery and drizzle with this dressing.”

Ready in 5 minutes • Makes 4-6 servings

  • 2 tbsp olive oil
  • 3 medium garlic cloves, pressed
  • 1 tbsp Dijon mustard
  • 1 tsp honey
  • 4 tbsp lemon juice
  • 1/4 cup hemp seeds
  • Dash Italian herbs

Whisk all ingredients together.

Nutrients per serving: Calories: 94, Total Fats: 7 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 40 mg, Total Carbohydrates: 4 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 4 g, Iron: 1 mg