Trish Warren

Fitness Background:

How long have you been into fitness?

10 years

How did you get started?

I moved to the city at 17(DFW) on a cheerleading scholarship, where I cheered for 2 years and then decided to switch my focus to training for fitness competitons. I joined a small gym and hired a trainer and began my journey. This is the place that I met my wonderful husband Branch, 10 years ago! I won my very first fitness competition the Ronnie Coleman Classic, and that was all it took to hook me into this industry.

Why do you train?

To look good, feel good, and stay fit and healthy! It keeps me young and full of energy!

What motivates you?

The challenge of becoming the Best IFBB Fitness Competitor in the World.

What are your goals?

1. To build my RockStar camps, that teach women how to train properly and lead a healthier lifestyle.
2. To win the NY Pro Fitness, Fitness International, and Olympia titles
3. To become a great role model for the future of our industry.

What are the underlying principles behind your approach to figure competition?

I never procrastinate, and always give 110%! Every time I step on stage I want to be better than the last time!

What advice would you give to someone who is just getting started as a serious figure competitor?

Always set goals for yourself and make them realistic so you can achieve them all! Stay away from negative people, they will only bring you down and keep you from reaching your true potential. Find one person that is knowledgeable in nutrition and contest prep, and that has your best interest at heart and only listen to them. Train insane or remain the same!!!!!

Favorite Body part(s): Legs and butt

Favorite Body part to train: Legs

Favorite Exercise(s): Lunges and plyometrics

Favorite Cheat food(s): Nachos and frozen custard

Favorite Favorite Movie(s): Braveheart, Passion of the Christ, and Gladiator

Favorite TV show(s): Desperate Housewives, American Idol, and Extreme Home Makeover

Favorite Actor(s): Kate Hudson, Mathew McConaughey, Mark Wahlberg, Matt Damon, Julia Roberts, and Russell Crow

Favorite Sport(s): Football

Favorite Music to train to: Hardcore Heavy Metal at Metroflex

Amateur Competitive History:

• 2009 NY Pro Fitness 2nd Place
• 2009 Fitness International 7th place
• 2009 Fitness Olympia 9th Place
• 2008 NY Pro Fitness 2nd Place
• 2007 NY Pro Fitness 8th place
• 2004 NY Pro Fitness 16th place
• 2002 Nationals Earned pro Card Fitness Medium
• 2002 Jr National Fitness Overall Champ
• 2001 SW USA Fitness Champion
• 2001 Ronnie Coleman Classic Fitness Champion

Sample Off-Season Diet:

Meal 1: Protein Pancakes, with 1 scoop IntraPro Choc., 4 egg whites, ½ cup oats
Meal 2: IntraPro Chocolate shake 1 scoop blended with almond milk and ice
Meal 3: Salmon, 1 cup brown or white rice, 1 cup green vegetables
     On the way to gym drink Super Pump about 30 min drive to Metroflex, during workout drink SizeOn
Meal 4: 6 oz chicken breast, 3 oz sweet potato, salad with avocado
Meal 5: 6 oz buffalo or filet, spinach, 2 oz almonds
Meal 6: Myofusion shake blended with almond milk and ice

Sample Pre-Contest Diet:

Meal 1: Protein Pancakes, with 1 scoop IntraPro Choc., 4 egg whites, ½ cup oats
Meal 2: IntraPro Chocolate shake 1 scoop blended with almond milk and ice
Meal 3: Salmon, 1 cup brown or white rice, 1 cup green vegetables
     On the way to gym drink Super Pump about 30 min drive to Metroflex, during workout drink SizeOn
Meal 4: 6 oz chicken breast, 3 oz sweet potato, salad with avocado
Meal 5: 6 oz buffalo or filet, spinach, 2 oz almonds
Meal 6: Myofusion shake blended with almond milk and ice

Workout

Meal #3 1 cup cooked whole wheat pasta, 3 ounces tomato sauce, 2 ounces of cheese, 2 ounces chicken
Meal #4 2 Tablespoon Natural Peanut butter, 2 slices low carb whole grain bread
Meal #5 6 ounces top sirloin, 1 cup cooked rice, 1 cup steamed green vegetables
Meal #6 1-1.5 scoops of Intrapro Double Chocolate Protein

Sample Pre-Contest Diet:

Meal 1: 4 egg whites, ½ cup oatmeal
Meal 2: IntraPro Chocolate shake blended with ice and water
Meal 3: 5 oz Chicken, ½ cup brown rice, asparagus
     Cytolean V2 before heading to the gym (switch to Mitotropin last 30 days)
Meal 4: 5 oz chicken or tilapia, 3 oz sweet potato, salad with avocado
Meal 5: 5 oz salmon, spinach, 2 oz nuts
Meal 6: Myofusion Protein shake blended with ice and water

Workout

Sample Off-Season Training per Body Part:
Shoulders: Military Press 3 sets of 12 (25 lbs, 30 lbs, 35lbs)
Side Lateral Raises: 3 sets of 15 (12 lbs, 15 lbs, 20 lbs)
Single Arm Upright Rows: 3 sets of 12 – (20 lbs, 25 lbs 30 lbs)
Front raises with straight bar 3 sets of 12 ( 40 lbs, 45 lbs, 50 lbs)

Legs:
Squats 3 sets of 15, 4th set as many as I can get (95 lbs, 135 lbs, 185 lbs, 225 lbs)
Leg extension 3 sets of 25 (70 lbs, 90 lbs, 110 lbs)
Walking lunges holding 25 lb dumbbells 3 sets of 50
Stiff leg dead lift 3 sets of 20 (35 lb dumbbells, 40 lb dumbbells, 50 lb dumbbells)
Lying leg curls 3 sets of 15 (60 lbs, 80 lbs 100 lbs)
Single leg curls 3 sets of 12 each leg (45 lb, 50 lb, 55 lb)
Leg press 3 sets of 50 as heavy as I can go

Back:
Pull-ups 3 sets of 15
Pull downs 3 sets of 15 (90 lbs, 100 lbs, 120 lbs)
T-Bar Row 3 sets of 12 (90 lbs, 135 lbs, 160 lbs)
Seated Row 3 sets of 15 (60 lbs, 80 lbs, 90 lbs)
Dead lifts 3 sets of 10 (135 lbs, 185 lbs, 225 lbs)
Single arm row 3 sets of 12 each arm (45 lb, 55 lb, 65 lb)

Arms:
Single arm bicep curl 3 sets of 12 each arm (15 lb, 20 lb, 20 lb)
Bench dips 3 sets of 25
Cambridge Curls 3 sets of 10 (30 lb bar, 40 lb bar, 50 lb bar)
Tricep push down 3 sets of 15 (30 lb, 40 lb, 45 lb)
Cable rope curls 3 sets of 12 (30 lbs. 40 lbs, 50 lbs)
Dumbbell kickbacks 3 sets of 15 (15 lb, 20 lb, 25 lb)

Sample Pre-Contest Training per Body Part:

Monday

1. 30 min of cardio usually step mill intervals or spint intervals, 45 minutes of routine practice (concentrating on 45 sec. quick run through of 2 min routine), 30 minutes of posing

Tuesday

1. 30 minutes of cardio jogging 5 min, 50 walking lunges, 25 pop squats repeat 4 times follow with 5 min walk to cool down
2. Shoulders - Alternating shoulder press(25-30 lbs for 15 reps), super set side raises 15-20 reps moderate weight, jump lunges 25 each leg, upright cable rows or cabridge bar rows usually 40 lbs 15-20 reps, hanging abs 10 front 10 to each side, 25 pop squats
3. Single arm front raises - 15-20 lbs for 15 reps, super set with up and back 15 lbs 12 reps
4. Routine - 45 min concentrating on 2 minute

Wednesday

1. Legs - 3 sets 15-25 Sqauts starting off with 65 lbs and working my way to 135 lbs- going as deep as I can
2. 3 sets 25-30 leg extensions, super set with walking lunges holding 15 lbs
3. 3 sets of leg press usually 30-50 reps with the last being a drop set of 100 reps
4. Stiff leg dead lifts holding 30 lbs 3 sets 20 reps super set with lying leg curl 70, 80, 90 lbs 15-20 reps
5. single leg hamstring curls- 3 sets of 15 each leg
6. 30 Minutes of light cardio usually jog and walk

Thurdsay

1. Posing and routine work for 1 hour total
2. Tricep - bench dips 3 sets of 30, cable pushdowns 3sets of 15, dumbell kick back 3 set of 15
3. Bicep - alternating curls 15 lbs 12 reps, bicep curl machine 3 sets 15 reps 30 lbs, cable curl 3 sets of 12-15
4. NO CARDIO

Friday

1. Back - Pull-ups 3 sets of 15 body weight ss with jump squats
2. Pull downs - 3 sets of 15-20 as heavy as I can go SS with Seated row: 3 sets of 20 (10 to belly button, 10 pull to chest for upper back) usually 60, 70, 80 lbs
3. Single arm rows - 3 sets usually 35, 40, 50 lbs with the last being a drop set
4. Lower back extension: 3 sets of 25
5. Usually in and outs or box jumps
6. T-Bar rows 3 sets of 15
7. 30 Min Cardio Outdoors running 5 min, 50 walking lunges, 25 jump squats, repeat 4 times and finish with 5 min walk to cool down

Saturday

1. Back - Pull-ups 3 sets of 15 body weight ss with jump squats
2. Routine work 30 min, I act like I am on stage and do them full out
3. Cardio - 30 min. on the stair master interval 2 minutes sprinting, 1 min stepping slow and deep

Sunday

1. Church and REST!!!

Supplementation:

Off-Season Supplements:

Pre-Contest Supplements: