Instagram, @monique_kabel - photo by Hiilite
Hi! Tell us about yourself and your training
Hi! My name is Monique Kabel and I am a Pro Fitness Trainer from Kelowna, BC, Canada. I have been on the competition circuit for some time, but recently have decided to put it behind me and focus on helping others while building my business.
I was an occupational health & safety advisor in the oil and gas sector up until a couple of years ago, when I quit my career to follow my real passion (and what I FIRST went to school for, health & fitness).
I have an education in Nutritional Science, and am a certified personal trainer, as well as I have expanded on my education every year a little because I believe we should always keep learning, especially as new information is released and the industry is always changing.
I also believe that fitness should FIT into your life, and there is way too much BS out there telling people they have to train for hours and eat nothing to reach their goals, I’m here to break the stigma. 😉
Describe a typical day of training
A typical day of training for me begins with anywhere from 20 to 40 minutes of fasted cardio. Depending on the day I will either perform HIIT or LISS cardio on the treadmill and stair mill. I split the cardio equipment up so that I don’t get bored!
I am also training for my first marathon this year, so will be incorporating more running and sprint training into my schedule.
Later in the day, I will go back to the gym for my weight session, usually for about an hour after I’ve had most of my meals for the day.
I do love to perform split movements or circuit style training just because I enjoy moving so much and struggle to rest. However, I will be incorporating more singular muscle group workouts in hopes to build up a bit more.
I split up my training between AM and PM workouts, six days a week. I find that fasted cardio gives me that “wake up on the right side of the bed” mood for the whole day! Plus, I like to have more energy for my sometimes insane workouts, so more food in my system is a must!
Instagram, @monique_kabel - photo by Donovan Wagner
How do you keep going and push harder?
I LOVE lifting weights, always have, but I haven’t always loved doing cardio. A few years ago, I forced myself to wake up early before work (early as in 4 a.m.) and start doing fasted cardio.
It was mostly just to be more time effective at the gym after working a 12-hour shift, but the habit stuck with me and I still remember how painful it was to get into it, so I never want to stop and have to start building on it again.
Honestly, I am so grateful I don’t have to get up that early anymore, but when I did – it was just really that internal dialogue of, “how bad do you want this”. I use that same internal conversation with anything that I don’t REALLY want to do… because lets face it, we don’t really grow when we are comfortable, right?!
I also believe strongly in our minds being our “mother boards” so to speak, so I know that if I can get my mind right, everything else will follow. Mental strength is crucial in any type of success, even when it comes to making it to the gym.
How are you doing today and what does the future look like?
Today is 3 days after Christmas… its that interesting time of the year when you don’t really know whats going on, lol. Training is going swimmingly, I mean, putting those holiday treats to good use is always a silver lining, right?
My goal is just to continue to live a balanced lifestyle while building my business and teaching others how to do the same. I really want to change the stigma around fitness being a life sentence to something boring, and hard, and just no fun.
I really believe that if we shed more light and information around how working out is beneficial to our health, and life longevity, it can be accepted as less of a vanity measure and more of a sustainable way of living.
How do you recover, rest and handle injuries?
I am probably the worst person to talk to about this… I have torn my bicep, thrown my back out, tendinitis in both elbows all this year. I’d like to blame the 37 years of hyper activity, lol, but honestly it is probably due to poor rest and recovery.
I do warm up, not always with stretching, which I know is shameful on my behalf, but it’s definitely something I am working on — Stretching has definitely helps with injury prevention.
To add, every Sunday my husband and I do a full recovery night. Starting with Epson salt baths, and using a TheraGun, EMS and Graston. It takes a couple of hours, but it HELPS a ridiculous amount!
I now dedicate a one full day off to rest and recover. It’s really important to slow down, physically and mentally too!
As for sleep, I know the value of a good nights sleep, so yes I certainly do try to get enough. Since I work for myself now, I set my alarm at 6 a.m. and usually get to bed by 11 p.m.
Aiming to get that perfect seven hours is always my goal! Also, getting into a nice deep REM sleep for as long as I can is also a big focus for myself! There are so many new studies on sleep and what it does for us on a cellular level, some even say it keeps us younger for longer!
How is your diet and what supplements do you use?
One of my personal claims to coaching fame (lol) is taking the DIE out of DIET. I don’t believe in any specific way of eating being superior to another, except eating whole foods, that are not processed and eating them in balance with the foods that aren’t good for you! AKA- yes cheat meals should exist, but your meal plan should be so well rounded that you’re not DYING to have a cheat meal. Its just a matter of being creative in the kitchen. 😊
As far as supplements are concerned, I try not to take too much extra “stuff” but I do love my protein powder and have found that Rock Solid Nutrition Lucky Marshmallow is by FAR my favorite. I also take standard vitamins and minerals to keep my body functioning at its best.
I track my macros, and I encourage all of my clients to do the same. It just allows for a less restrictive way of “dieting”. Although, I am a firm believer in eating for fuel, and making sure that I am nourishing my body with healthy foods.
I do go off the health train once or twice a week and indulge in pizza, tacos, wine, cheese, you know… all that good stuff!
What has inspired and motivated you?
My inspiration has always been my own mother. She has been inspiring me since I was a child. An ’80s fitness model, it was really just in the stars for me to follow in her footsteps.
She’s the hardest working woman I have ever met, I’m proud to be her daughter. She taught me that if there is a will, there is always a way, there’s nothing I cannot accomplish if I just put my mind to it.
Instagram, @monique_kabel - photo by Donovan Wagner
Advice for other people who want to improve themselves?
Depending on what you are looking to improve upon. If you are seeking physical improvements, of course, hiring a coach can be valuable, but making sure that your coach cares just as much about your actual health as your physical progress is very important.
Do your research, utilize the often free consult calls to see if you are a good fit for each other, check their credentials, heck, even check out who they hang out with, or current client roster.
In a world where anyone can be anything they want to be online, it can be a challenge picking the right person to help you better yourself.
Take your time and do it right because the wrong advice from inexperienced can leave you in a worse off state than when you started.
Are you taking on clients right now?
Currently, I have a small client list, I have been the overzealous coach and tried to take on more clients than I could handle, and it really affected my work/life balance. So this year I limited my client base as I was focusing more on growing my women empowerment fitness challenge.
I truly believe that providing value to everyone, which includes that personal touch is so important. So as my challenges grow, I decrease my client base to keep up with the demands. So while I may not be taking new clients, My Bikini Bliss Challenge registration for our first 2020 challenge is open!
Where can we learn more about you?
My coaching website: moniquekabel.com
The Bikini Bliss Challenge website: bikiniblisschallenge.com
Instagram: @monique_kabel, @bikiniblisschallenge
Facebook: Monique Kabel Fitness, Bikini Bliss Challenge
YouTube: Monique Kabel
Those are my main channels but I have to admit, I am a huge IG fan, so I find myself using that platform the most… but watch for my YouTube channel in 2020. It is time to give YouTube some TLC, I think. 😊