Namita Nayyar:
With your busy schedule, how do you stay motivated to train, especially on days when you might not feel 100%?
Monika Wierzbicka:
Motivation is such that we don’t have it 24/7. I often tell my clients the same thing, that we won’t always feel motivated—discipline and consistency are more important, even when we don’t feel motivated. Everyone has bad days, but thanks to discipline, we can achieve our goals. When I don’t feel at my full strength, my training is lighter and calmer—but I always do something Better ‘something’ than nothing
Namita Nayyar:
What is one piece of fitness advice you find yourself repeating to almost all of your clients?
Monika Wierzbicka:
If you want something more than others, want to achieve more—you must give more of yourself than others. The second piece of advice is that you need to be patient and persistent because there is no shortcut here and nothing will happen overnight.
Namita Nayyar:
In your opinion, what is the most underrated exercise, and the most overrated one?
Monika Wierzbicka:
Exercises that strengthen the iliopsoas muscle and, I think, core-strengthening exercises are not appreciated enough. On the other hand, machine exercises are overrated for me.
Namita Nayyar:
Could you walk us through a typical day of eating for you? How does it differ between a training day and a rest day?
Monika Wierzbicka:
I am currently a catering ambassador, so I use it from Monday to Friday. I follow a sports diet based on carbohydrates with a lower glycemic index, such as groats and rice. I always eat my own protein and fat-rich breakfasts – scrambled eggs with bacon or an omelet with eggs and peanut butter. In my diet, sources of protein are meat and fish. The only difference between a training day and a non-training day is the number of calories. On weekends, I allow myself something sweet – I like ice cream and I treat myself to it every weekend. For me, balance and a healthy mindset are important now.
Namita Nayyar:
During your competition prep, nutrition is paramount. What was the most strategic aspect of your contest diet, and how do you apply those principles more flexibly now?
Monika Wierzbicka:
The most important thing during preparations for competitions was the number of calories and the right amount of macronutrients – proteins, fats, and carbohydrates. Often for me, it was a low-carb diet. Now I don’t count calories so strictly and I eat more carbohydrates than I did back then. I allow myself more treats.
Namita Nayyar:
How do you approach “cheat meals” or dietary flexibility while maintaining your physique? Do you believe in balance, or is it more about consistency?
Monika Wierzbicka:
Everything depends on a person’s goal. If we have a specific goal regarding weight and body shape, the diet must be key. But nowadays, I try to explain to my clients that common sense is also important—if we are not planning to compete and are training recreationally, we can eat a donut if we feel like it—everything is for people, but in moderation. Not everyone is strong enough to deny themselves everything right away. Sometimes it takes time. On the other hand, if I am preparing someone for a competition, the diet is strict—there are no exceptions. Cheat meals are certainly possible, but only in the later stages of the cutting phase, when we are sure they won’t harm the physique.
Namita Nayyar:
What are your top three staple foods that you always have in your kitchen?
Monika Wierzbicka:
I think it is eggs, rice and nuts.
Namita Nayyar:
Hydration is crucial. Do you have any specific strategies for ensuring you drink enough water throughout the day?
Monika Wierzbicka:
Since participating in competitions, I have developed the habit of drinking water, and I drink a minimum of 3 liters of water daily, up to about 5. I always explain to my clients that it is worth always having a small bottle of water with you so that you can see it and take sips even when you don’t feel thirsty, in order to develop a new habit. In the morning, always before eating, I drink a glass of water with a pinch of salt and a bit of lemon. We must remember that thirst occurs already at the point of dehydration – therefore, we should not allow it to happen, and instead try to drink even when we don’t feel thirsty.
Namita Nayyar:
Your skin and hair always look fantastic, which isn’t easy with frequent training and sweating. What does your post-workout beauty and skincare routine look like?
Monika Wierzbicka:
Oooooh, thank you very much, I’m very pleased. The key for me is care ‘from the inside,’ meaning supplementation. Apart from the basics such as omega, vitamin B, vitamins A, D, E, K, coenzyme Q10, iodine, and potassium, I also use collagen and biotin. For a long time, I have also been a fan of peptides—they come in different types and help with regeneration as well as with the appearance of skin and hair. In addition, I try to regularly take advantage of nourishing treatments.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
