Blog — Smart Method with Monika Paez

The 411 on Foam Rolling

Until about 6 years ago, I had no idea what a foam roller was. I was first introduced to it by my running coach, who was getting me ready for the Miami Marathon. She swore by this thing and urged me to buy one.

So I did, and I hated it. I am not going to sugar coat it for you guys; I absolutely hated it. It was a pain to do, I would always forget to use it and it hurt. We’ve all been there- when we dislike something or aren't very good at it, we tend to just forget about it and never do it.

No Gym, No Problem

If you reading this, then your probably very frustrated with yourself because you want to workout but you can't seem to find the time. Your time is accounted for and those 30 minutes driving to and from the gym, plus an hour there, is just too much. Perhaps your a new mommy and you don't have anyone to take care of the baby; even though the gym has babysitting but you just don't trust it; I feel you girl. Or your boss really hates you and has you working after hours. Or maybe you just don't like the vibe at the gym and all the sweaty germs just grosses you out. I completely understand

Changing My Fitness Routine

f you follow me on Instagram and Youtube then you know there have been a couple changes to my fitness routine. I no longer want to train as a bodybuilder, but as an athlete. I got tired of obsessing over my body and how it looked. Whether I needed to grow my glutes, shrink my hips, get bigger shoulders and the list goes on. I've been doing that since my pageant days and it just got old. I just wanted to be free and have a healthier mindset.

Thankful for My MOM

While we were in New York this past weekend, I decided to do a quick, easy and tons of fun workout with my mom. it was the perfect way to spend some quality time together and bond over something we both love, ok well I love haha. For this workout you will only need a band and your MOM.

Best Way to Workout When the Gym is Packed

It's 5 o'clock and every machine, bench and cardio equipment are taken. You get frustrated and decide to call it quits. You leave the gym feeling worse than when you came in and vow to never go to that dreadful place again... congratulations you just encountered "fitness rush hour".

FitnessMonika PaezApril 8, 2018fitness, leg extension, muscles, quads, glutes, hamstrings, gym, fitness coach, power clean, hack squat, frustrated, motication, dumbell, barbell, legsComment

How to Find the Right Trainer?

Now that you've embarked on this journey, you want help and guidance in doing so, which I think is extremely important especially if you are new to the scene. Choosing a trainer can be difficult since their are so many out there and its unregulated. Often times people make a vast decision on a trainer and end up getting hurt, damaging their metabolism or getting ripped off.

No Equipment Needed Booty Workout

There are days when we just don't have enough time in the day to go to the gym. Between school, work, daily chores, etc it can be difficult. Don't even get me started on how packed the gyms can get around 5pm!

St. Patrick's Day Hangover Workout

So the good times keep rolling.............until Sunday Morning. Then the room will be spinning, your head will be pounding and the thought of water will make you gag. I guess it's the price we pay for having too much of anything. Alcohol is also a depressant so you feel lethargic and lack energy. However, I've got the cure so you can get rid of that awful hangover.

How I Started My Fitness Journey

Fast forward to today and I am a certified ISSA Personal Trainer and Nutritionist specialized in Diabetes and Strength & Conditioning. I've competed in 7 NPC Bikini competitions around the nation. I am still absolutely fascinated by the sport and the science behind it all.

My goal is to be able to light the fire within my clients like those trainers did for me years ago. I want to change people's view on working out and help them realize that working out can be fun!

A Fit Galentine's Day Celebration

am not a fan of how commercialized Valentine's has become. However, I do believe in what it stands for: CELEBRATING OUR LOVED ONES! I don't think it should JUST be about your significant other and you. What about your squad, your girls, your parents, siblings, etc.

Fitness, Nutrition, Shopping GuideMonika PaezFebruary 14, 2018VALENTINES, galentines, fit, love, happiness, squad, girls, food, protein, workout, fitness, trainer, coach, monika paez, girly, valentines dayComment

Metabolic Damage

If this sounds familiar, then you may be experiencing Metabolic Suppression or better known as Metabolic Damage. However, he word damage gets thrown around a lot but its not the correct term to use. Those that really have a damaged metabolism are the ones suffering from a Thyroid insufficiency and should seek medical help A.S.A.P.

Holiday Gift Guide for the Fitness Lover

Christmas is advertised as the most wonderful time of the year but the thought of what to get everyone in your family can be a little stressful. this is why I decided to do a Holiday Gift Guide for the Fitness Lover since that is

Fitness, Shopping GuideMonika PaezDecember 5, 2017holiday gift guide, gift guide, gifts, christmas, christmas gift, fitness, fitness lover, beauty, crop top, apple watch, apple, fitspoComment

How to get rid of that stubborn fat for females.

Now that the holiday season is in full swing, I thought it would be a good idea to talk about reaching your goals and getting rid of that last bit of stubborn fat. Stuffing our faces and drowning in alcohol is definitely not the plan.

Fitness, NutritionMonika PaezNovember 28, 2017fat loss, stubborn fat, diet, lose weight, weight loss, muscles, challenge, female fat loss, female stubborn fat, trainerComment

How to get ABS Fast

Everyone wants abs especially those in the fitness industry. Abs are seen as the pinnacle of success. "If your abs are visible then you are shredded". Unfortunately, for some (like myself) abs are the last thing to show when dieting down and the first to go during an off season. Also keep in mind that women hold more fat then men since we are built to bear children. Usually for a woman's abs to be visible you have to get under 18% body fat; 10% for men.

Workout for Brides

Brides want to look best on the most important day of their lives and who can blame them. Since most brides will be wearing strapless or back bearing dresses, we will do most of our focus on arms and back. However, that does not mean we neglect our lower body. We will incorporate compound exercises which are exercises that involve more than one muscle group

Spot Reduction Isn't a Myth

Spot reduction is the idea of losing fat in just one area by only training that area. In the past every study has indicated that spot reduction is not possible and that the only way to reduce fat in a single area was to reduce over body fat with lots of cardio.

Is There Truth Behind Bro Science?

Have you ever been at the gym and hear a whole bunch of guys talking about: 'Tilapia & Asparagus being the only thing to lean out" or " fasted cardio burns more fat." You may have even heard your favorite influencer talk about only doing HIIT cardio. In the fitness industry we call this, BRO SCIENCE.

Urban Workout for Fall

In today’s world - with all the technology that surrounds us - we rarely leave our homes. We have apps to bring us food and groceries, indoor treadmills, our beloved amazon prime and programs like P90x. I even heard that there is a robot coming out that can cook for us. Are all these amazing? Heck yeah! Are they also making it way too easy for us to stay indoors? Definitely!

FitnessMonika PaezSeptember 26, 2017workout, fall, urban, city, pushup, coach, fitness, fitness coach, nature, program, fitness program, flexible dieting, challenge, exerciseComment

What is the Best Cardio to Burn Fat?

Your at the gym and you hop on a treadmill. In front of you there is a chart where you can evaluate your fitness by your Heart Rate. There is a zone called Fat Burning Zone and you figure this is what will help me lose weight and burn fat.

FitnessMonika PaezAugust 22, 2017cardio, miami trainer, miami, fat burning zone, cardio machine, weight lossComment

Bodybuilding & Running. Can you do both?

his is what I have heard since I began my fitness career about 5 years ago, and even before that. During my pageant days I was told to run in order to bring down my “hispanic” legs.