Monika Wierzbicka was born in a small town called Koszalin, on the Polish Baltic Sea. She has lived in Poland for almost her entire life, although she did travel a bit. Five years ago, she moved to a bigger city, and currently live at Gdansk. Her whole life has been connected with sports. She has been training in sports since childhood—starting with basketball, volleyball, athletics, and later strength sports. She studied and graduated in Koszalin, with a Master’s degree in Economics, but she did not work in that profession. Later she started professionally as a fitness instructor, but over time she developed her knowledge and skills because she always wanted to be better at what she did, that is why she is currently a medical and personal trainer. She work with injury patients, helping them return to health after injuries or surgeries, but she also love strength training and she helps her clients transform their bodies and improve their quality of life.
She has completed numerous courses and training related to sports and nutrition. She loves her job, so every day it is a pleasure combined with usefulness for which she receive a salary – a perfect life. Besides working in the gym or fitness room, she try to help her clients change bad habits, motivate them to make such changes, and inspire them with her positive energy and passion for life.
Additionally, she is also involved in helping homeless, abused dogs and assist the foundation in finding new homes where they will be surrounded by love. Animals is her second love (her first being sports). She also enjoys horseback riding as a hobby. She started her adventure with strength training in 2015. During this time, she also became interested in bodybuilding, specifically in the bikini fitness category. Since she is very slim, no one believed in her because she didn’t have the right conditions and couldn’t find a coach at that time. She is very happy about this now because it motivated her to achieve success on my own.
She learned from videos, read about training, and tested training techniques and preparation processes on herself. Her first competition took place in 2016—She won on her debut and was incredibly proud of herself. This marked the beginning of years of competing and rivalry on stage. She competed for about 5 years – during that time, she won the Polish Championship, the Polish Cup, went to the World Championships (where she was placed 8th), and her last competition brought her victory at the International Polish Championships, after which she was supposed to go to Mr. Olympia. However, she ended her career here – the Covid pandemic erupted, and she also had to undergo hernia surgery, which she had been struggling with for a long time, so she gave up competitions (focusing on her health).She devoted everything in her life to competing – family, friends, health, relationships, and pleasures. She regret nothing because it taught her so much, and thanks to that, she is now such a strong woman who knows what she wants in life.
Now she has different opportunities and can engage in things that she previously couldn’t afford. Because of this, she can now teach her clients the balance in life and how to be able to get the best out of what we are doing and to never give up, even if no one believes in you.
Currently, she provides training in coaching knowledge and conduct workshops for horseback riders on how to strengthen their bodies and gain more benefits from horseback riding. Additionally, she is interested in modeling—although she is at the beginning of this journey, she enjoys it a lot—but she is also working on several other projects that she wish not to talk about yet She would like everyone to believe in their own strength and potential, just as she did many years ago—because only such determination can lead to success.
Of course! Here is a comprehensive set of interview questions for Monika Wierzbicka, designed to cover her unique journey from champion competitor to specialized trainer and model.
Today we’re with the incredible Monika Wierzbicka – a Polish Fitness Champion, a dedicated trainer, and a fitness model. Monika, thank you for sharing your journey and insights with us.
Women Fitness President Ms. Namita Nayyar catches up with Monika Wierzbicka – an exceptionally talented and accomplished Polish Fitness Champion and fitness trainer for horseback riders. Here she talks about her fitness journey and the success story.
Namita Nayyar:
Your titles in the Polish Championship and Polish Cup are monumental achievements. What was the single most challenging part of your competitive career, and what did it teach you about yourself?
Monika Wierzbicka:
I think the hardest thing was balancing duties and work with preparations for competitions—the final stage of cutting before the events. I do not come from a wealthy family, so I had to work a lot to have the financial means to cover the preparations. I was often physically exhausted. I did not have sponsors for a long time, which is why I think it was difficult.
Namita Nayyar:
Many see the glamour of the stage. Can you describe the reality of a peak competition week—the physical and mental grind that the audience doesn’t see?
Monika Wierzbicka:
As I have already mentioned, the effort is immense. Intense strength training, in my case five times a week. On top of that, work and responsibilities, with the possibility of rest only on one day – Sunday. I maintained a very strict diet, allowing myself no deviations, counting every meal down to the gram. The reduction diet in the final week before the competition was the most important, as was the process of dehydrating the body to make the muscles more visible – the body’s fatigue was so great that due to the low level of body fat, there were sleep problems, which made recovery difficult, and consequently led to significant physical and mental fatigue.
Namita Nayyar:
You’ve transitioned from competitor to coach. How has your perspective on the bikini fitness world changed now that you’re guiding others through the process?
Monika Wierzbicka:
Nowadays, many people want to compete, but not everyone is aware of what it entails and not everyone is ready for such sacrifices. One must be able to distinguish between being a slim person and being in the shape necessary to compete in physique competitions. I think that because I have competed myself, it is easier for me to support my trainees and understand their struggles.
Full Interview is Continued on Next Page
This interview is exclusive and taken by Namita Nayyar, President of womenfitness.net, and should not be reproduced, copied, or hosted in part or in full anywhere without express permission.
All Written Content Copyright © 2025 Women Fitness
Namita Nayyar:
What is the most common misconception about bikini fitness competitions that you like to correct?
Monika Wierzbicka:
People only judge the result – that is, the performance on stage, when everything has to look beautiful. They often think that it’s nothing difficult This is exactly what I often correct, saying that the path to such an effect is very long and involves hard work, also related to learning perfect posing (which was more difficult for me than strength training;)
Namita Nayyar:
This is a fascinating niche: you run workshops for horseback riders. What inspired you to bridge the gap between traditional fitness and equestrian sports?
Monika Wierzbicka:
I like to develop myself and improve my qualifications—I often attend training and am very interested in medical training. Since I started horseback riding, I have tried many things on myself—to improve my riding, I have experienced a few injuries from falls during riding and I also know what helps and what doesn’t in regaining fitness. The idea itself was suggested to me by a friend, who is a massage therapist that worked with riders and noticed their weaknesses and how my training could help them. That’s where the whole concept came from.
Namita Nayyar:
From a trainer’s eye, what are the 2-3 most critical physical attributes (e.g., core stability, leg strength, postural control) for a rider, and what are your go-to exercises to develop them?
Monika Wierzbicka:
It is definitely about stabilization, activating the deep muscles, and strong glute muscles. I have plenty of favorites but certainly a lot of unilateral work, hip thrusts for the glutes (all forms in a hip hinge movement), as well as many exercises strengthening the iliopsoas muscle, which few people remember.
Namita Nayyar:
How does a rider’s fitness regimen differ from a general gym-goer’s or even another athlete’s? What unique challenges do they face?
Monika Wierzbicka:
If both individuals are beginners, practically nothing changes in the first stage – we focus on strengthening the same muscle groups. However, when it comes to advanced individuals, for an equestrian rider we focus on different elements of the physique, which are necessary, including putting greater emphasis on body stabilization. The challenge for an athlete is to concentrate on specific small elements that have a huge impact on winning in a given sports category.
Namita Nayyar:
Can you share a success story where your specific training made a noticeable difference in a rider’s performance or comfort in the saddle?
Monika Wierzbicka:
The workshop project is new; we are before the first such event. But I work personally with people who ride horses—for example: thanks to my plan, a girl who was afraid of jumping because she couldn’t stay on the horse while galloping—now she jumps and has forgotten about that fear because it comes to her easily (but it was also a process). I would really like to develop the workshops so much that I could work with professional riders—that’s my plan
Namita Nayyar:
How would you describe your current personal training philosophy? Has it evolved since your competitive days?
Monika Wierzbicka:
Oh yes, she has definitely changed ;)))) Now I know that more doesn’t always mean better (in terms of training), and I also know that the core is never so strong that it couldn’t be stronger . Now I also know that strengthening the spine is key in training, which I used to underestimate.
Namita Nayyar:
What does a typical week of training look like for you now? How do you balance strength, cardio, and recovery?
Monika Wierzbicka:
Currently, I have 3-4 strength training sessions, but they are not as intense as they used to be—I now train for pleasure, not obligation. In addition, I always have one horseback riding session per week. Sometimes I also manage to go for a round of golf—but that’s more for relaxation During the week, I also lead group classes at the gym where I work, which serves as cardio for me. I always have weekends off to relax.
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.
Namita Nayyar:
Beyond physical appearance, what does “beauty” or “wellness” mean to you now, compared to when you were solely focused on competing?
Monika Wierzbicka:
Once, only the end result mattered – now the journey is more important: daily healthy, active living, taking care of oneself, a healthy approach to nutrition and life. A beautiful person does not mean being in peak physical form – for me now, beauty means helping others, caring for the weak and defenseless like animals, and not giving up in difficult moments of life.
Namita Nayyar:
Recovery is a huge part of fitness. What are your non-negotiable recovery practices? (e.g., sleep, foam rolling, stretching, Epsom salt baths).
Monika Wierzbicka:
My essential recovery practices are sleep—I try to get 7-8 hours, foam rolling and stretching, massage, and sauna.
Namita Nayyar:
How do you manage stress and ensure mental well-being alongside your physical goals?
Monika Wierzbicka:
Since I was a child, I had to deal with problems on my own, and often since then I take on too much, which can sometimes be overwhelming. I have experienced two serious depressions—one when I was in school, and the second when I finished my studies and the pandemic broke out. It was a very difficult and challenging time for me. In both cases, physical activity and workouts helped me. That is my therapy. I love horseback riding and being in the stable, walks by the sea with my dog (which is why I live here), and nature. All of this helps me maintain balance and cope with stress.
Namita Nayyar:
You’re now also active in fitness modeling. How does preparing for a photoshoot differ from preparing for a competition?
Monika Wierzbicka:
It’s a huge difference. Preparing for a session is not as demanding for me because I try to maintain my current form and always look like I do in the photos. Sometimes, when I feel I’ve gained a few extra pounds, I go on a so-called mini cut – I reduce my carbs a bit and everything goes back to normal.
Namita Nayyar:
What has been the most rewarding or surprising aspect of your work as a model?
Monika Wierzbicka:
Everything is still ahead of me. I derive great pleasure and joy from photo shoots. It is a lot of fun for me and a break from my other activities. There is a plan related to modeling for next year, but I don’t want to reveal anything yet.
Namita Nayyar:
Finally, looking ahead, what is the next big goal or project for Monika Wierzbicka? Is there a new dream you’re chasing?
Monika Wierzbicka:
I have a list of dreams that I try to fulfill gradually, and it is extremely important to me. I pursue my goals and constantly add new ones. Currently, I am working on two projects—one related to my job and professional brand, and the other to modeling. I hope that next year both of these goals will come to fruition. I live by the principle: work in silence, let the results make the noise.
Monika, thank you so much for your time and for sharing such valuable insights into your world. Your journey is an inspiration to athletes, riders, and anyone looking to lead a stronger, healthier life.
Monika Wierzbicka Social Media Presence
Instagram: https://www.instagram.com/monia_fitness/
This interview is exclusive and taken by Namita Nayyar, President of womenfitness.net, and should not be reproduced, copied, or hosted in part or in full anywhere without express permission.
All Written Content Copyright © 2025 Women Fitness