Stella Monko Personal Training

10/14/2026

10/13/2026

Longevity isn’t built in a day. It’s built through the habits we practice every day. 🤍

Meet my 82-year-old client, a true reminder of why the work we do matters.

After surviving two cancers, he was discharged from the hospital on Sunday. By Tuesday, with his doctor’s permission, he was back in our session.

Let that sink in for a moment.

We can’t control everything life throws at us. Unexpected diagnoses, health challenges, and difficult seasons can change our lives in an instant.

But we can invest in ourselves through the habits we build along the way.

💪 Staying active. 🥗 Nourishing our bodies. 🧠 Taking care of our minds. ❤️ Building strength, resilience, and consistency.
It’s never too early — or too late — to start investing in your future self.

Because your future health is shaped, in part, by what you do today.

09/29/2026

I spent the day busy training my amazing clients and completely ran out of time for my own session. But as parents and coaches, we make it work!
While my daughter is crushing her cross-country practice, I’m getting a quick workout right here by the car. All you need is a mat and a pair of dumbbells.
To all the busy parents sitting in lawn chairs or waiting in the car during sports practices—this is your sign that you can squeeze it in too! 🏋️‍♂️✨Try this:
30-20-10 alt snatches I used 25lbs
Double db bent over rows
Double db dead lifts I got 10:31
Let me know what you got!

09/03/2026

Muscle-ups don’t just stay forever. 👀
I don’t regularly practice muscle-ups when it’s not Open or Quarterfinal season.

So when I jumped on the bar, I couldn’t get a single one.

I had to hang up the bands, use assistance, drill the movement, and keep practicing. Eventually, I got ONE… but it took forever. 😅

And that’s the part people don’t always see.

If you think that because you could do muscle-ups once upon a time, you can just jump on the bar months later and still do them like nothing happened… you’re wrong. 😂

Skills need practice. Even the ones you’ve already earned.

Muscle-ups are a skill. You have to keep the skill. 💪

09/01/2026

🚶‍♀️🚶‍♀️ WALKING CHALLENGE STARTS MONDAY! 🚶‍♂️
Ready to get more steps in and stay accountable? 👟🔥
I’m starting a Walking Challenge on Monday, September 7th — and EVERYONE is welcome to join! 🙌
You don’t need to be a personal training client. You don’t need to be a fitness expert. You just need to be ready to MOVE!
📅 Starts: Monday, September 7th
👥 Who can join: ANYONE!
⌚ What you need: A device that tracks your daily steps — Garmin, Apple Watch, Fitbit, phone, or any other step tracker.
The goal is simple: walk more, stay consistent, and hold yourself accountable. 🚶‍♀️💪
Let’s see how many steps we can get together! 🔥
Want to join? DM me “WALK” and I’ll send you the details.

05/30/2026

Saturdays are for lifting heavy and getting stronger! That was her first time dead lifting the bar, still working on the form. Youth athletes you have to give some pointers for lifting but can’t correct it too much, otherwise they lose interest. Coach in me wants to correct everything at once but they get discouraged, so I am holding back!