Posted 11 August 2012 by Interview:

Monique Kabel

How/when did you get started in training
and living a fit lifestyle?

I have always been active, all throughout my childhood and teen years, but never really fell in love with training until I turned about twenty. I had become over weight and was living a very unhealthy lifestyle. I pretty much woke up one day and decided it was time for a change. That was ten years ago, and I have not looked back since. Training has done so much for me and not just on the physical level. I could not imagine living a life without it.

How do you stay motivated?

Being a personal trainer helps keep me motivated to stay in shape all year long. I know I would not hire or be able to take an out of shape personal trainer seriously. I try my best to practice what I preach.

What types of cardio have worked best for you?

I have a love/ hate relationship with running. It has always given me the best results, but can be hard on my joints.

Do you have a favourite healthy recipe?

I love to cook, so I am always trying out new healthy recipes. My favorite food is Mexican, so when I crave it and it is not a splurge meal, I make a taco salad with ground turkey, clean Spanish rice and topped with fresh guacamole and homemade salsa.

What does your diet consist of?

Egg whites, Fish, Quinoa, Chicken, Spinach, Yam noodles and Avocado. I try to keep my diet clean all year round, but definitely allow for more leeway when I am not preparing for a competition.

How do you deal with cravings for junk foods,
sweets and salty food?

I feed my cravings once a week with a “splurge meal”. It gives me something to look forward to all week and keeps my sweet tooth satisfied.

What are your top 3 favourite exercises?

Squats, Deadlifts, and Hanging Leg Raises are all staple exercises in my workouts.

Do you listen to music whilst you train?

Yes! I need my beats to train, my music motivates me to push harder. For cardio I listen to house music and for the weight sessions I crank the hip-hop and sometimes even some metal. It really all depends on my mood, I have such a wide range of music on my I-pod, from Lil’ Wayne to Metallica to Rhianna, there’s a song to suit every one of my moods.

What is your training routine like?

  • Monday: Morning Cardio 30 min’s. /Shoulders & Legs
  • Tuesday: Muay Thai
  • Wednesday: Morning Cardio 30 min’s / Back & Triceps
  • Thursday: 45 min’s Cardio & Abs
  • Friday: Morning Cardio 30 min’s/ Legs
  • Saturday: Morning Cardio 30 min’s/ Shoulders & Calves/Abs
  • Sunday: Active Rest


  • For weights I vary my rep range between 6-8/ 10-12/ 15-25 but always do 4 work sets.

Do you set short and long term goals?

In terms of goal setting, I believe both short & long-term goals are a must!
I set small goals every week, which when added up are all beneficial to my long-term goal.

What are you most proud of?

My most recent accomplishment has sent me over the moon. I set a goal for myself to obtain Pro card status last year, after three competitions I was awarded my WBFF Pro card this summer. Outside of that, the fact that I have overcome much adversity in my life, and using health and fitness as a positive outlet has given me a great quality of life.

Have you had any obstacles or setbacks towards achieving your goal physique?

I have had a few injuries that have set me back training-wise, but with the help of a world class trainer and the support of my family, I have been able to overcome.

How do you measure your progress?

I have found in my experience that progress pictures are the best way to gauge where I am at. The scale can be very misleading, especially when muscle is involved.

Who are your favourite, athletes or fitness models?

Monica Brant, Pauline Nordin (interview with Pauline),
Mindy Karuk (interview with Mindy), Melissa Leigh Morrison.

What supplements would you use/recommend if any?

I use Magnum products. Their whole line has meshed very well with my supplement needs, but my favorites are: A-bomb, Magnum Greens and Fruit Punch Flavored Serum.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

It takes a combination of proper nutrition, weight lifting and cardio. Staying consistent with these three things will bring great results.

Monique Kabel

Born: 1982


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