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Thanks for listening.

Got questions? I have answers. Fire away!
– Flavia Del Monte

Join the discussion 50 Comments

  • Jarnail Malra says:

    Hi Flavia. just say WOW – you have really transformed yourself since you first met Vince…Well Done! From the pics that Vince first showed you off with to the pics and video you have just made for the girls, have really just demonstrated what Vince has been saying all along in that you can truly grow beyond your genetic potential. You are both a real inspiration in doing what you say and genuinely trying to help people to become more than they are. I also see you are both true believers in the saying that if you help people get what they want, they will help you get what you want. So, everyone wins.
    In your early pics, you were still pretty slim and looked quite fit, but now, you look magnificent; really well toned, looking really strong and great abs. I am a guy, but not with a great physique which I have been working on for some time to improve. I have made a few gains, but nothing as remarkable as yourself in the time frame that you have achieved it. This just shows that I really need to stop kidding myself and step up to the plate as you surely have, and just get on with it with some real hard effort. I showed my wife your video and the great article you just put together on the Myths for Women, and she was just rivetted to it. She was also blown away at how you have truly transformed your body.
    Both you and Vince make a great team. Your weekly Live Large Videos are also tremendous. In such a short space to time, you guys have packed so much varied and useful information. From each video, I have always noted something down and then acted on it to see if it makes any improvements for me. With these videos, the stuff you have just put together and Vince getting ready for his competition…I just don’t know how you guys can acheive all this in the available time, but well done and thank you for all your efforts – they are truly appreciated.
    Kindest regards

    • Flavia says:

      Wow! Thanks so much! That is why we do what we do. Always appreciate comments that inspire me even more. Best of luck with your goals!

  • erin says:

    hi this is erin powers, i have a question, if youhave big thighs wahts the best type of training to tone those muscles? I did start doing the free workout alogn with the workouts i do from

    Another question if your still seing flab over your abs and you are doing short intesne workouts whats goin wrong? what am i doing wrong? i know that i carry more estrogen cuz i hold more weight in my lowerbody, and some in my stomach. So its a combo of cortisol and estrogen hormones.
    BUt i eat pretty healthy i have milk soy and gluten allergies. BUt yet im not seeing results fast enough.
    Your thoughts.

    • Flavia says:

      For thighs I would do a lot of squats and lunges! These shape your Quads, giving you the definition every woman desires. Use heavy weights as you train if you want to build.
      Abdominal fat is almost ALWAYS due to nutrition. You have to play around with food…taking out and adding but keeping track of what you are doing differently so you can easily determine what works and what doesn’t. Make one change at a time and record. Things that get measured, gets managed. Start with carbohydrates, which is likely the cause.

  • Marie says:

    Hi Flavia! Congratulations for your wonderful website (and your hot body!), I think it’s awesome!

    I have a question for you: I was working out hard toward my 6 pack and doing great
    with my program (I was a member of Vince’s MYM) when I got appendicitis 3 weeks ago,
    and my doctor told me I could not workout for 3 months…

    What do you think I should do when I go back to the gym ? Should I go back to the beginner level for a while?

    Thank you in advance for your reply!

    • Flavia says:

      That depends on the intensity your doctor clears with you first…ask him/her. I would start slow, resting little to get your conditioning up. Not lift heavy until you are feeling stronger and stop when you need to. As long as your doctor doesn’t put any weight restrictions on you…push yourself after a week and see how you feel. Best of luck in health!!

  • liana says:

    hi there, well done flav. i’ve been doing a lot of body pumps. and i can see results already. but i do have big thighs and bums due to my origins, which is half white and jamaican. is there any way i can trim them down?

    • Flavia says:

      Yes, you need to do lots of high intensity exercises that will help you burn fat from all over and will eventually come off your legs too!

  • Nora says:

    Hi Flavia! You look AMAZING! good job! I have transformed my life and i eat really clean and healthy now. I have been doing this for a year and it took me a long time to get in shape because i was 132pounds at 5’2 and now im 113 pounds but i still have a body fat % of about 20% and obviously that is NOT lean enough to see my abs. SO i still have belly fat and inner thigh fat. My calories are already pretty low and i know i should eat more but i dont know what to eat….for instance i dont like eggs so i have a problem with eating breakfast the most because i dont know what to have except a piece of fruit and maybe some nuts…My exact diet is as follows:

    8 am- 1 grapefruit or apple and some kind of veggies like (green beans or,spinach,cauliflower,broccoli) and thats it for breakfast cuz i really dont like eggs.

    11 am- 1 grapefruit or apple and a handful of walnuts

    2 pm- i have a salad made up of romaine lettuce and cherry tomatoes and a chicken breast seasoned with olive oil and apple cider vinegar.

    5pm- some sort of protein like chicken breast or meat or white bass fish or salmon or shrimp and fill up the rest of the plate with veggies…

    I dont know if that is enough calories for me or not to burn off my belly fat. And at the same time i dont want my body to adapt to this amount of calories so that i dont gain weight if i eat more calories so i dont know what exactly to do? considering the fact that more carbs would probably mean more belly fat so i need more choices or is this good? and my workouts were Dr k’s double edged fat loss 30 day fat loss meltdown. I have been doing those 4 week workouts for months now cuz that is the only program i have and i lost alot of fat with that program but now im sure i hit a plateau…and then i found your f minute workout and i started doing that instead? is that alone good enough or should i do some cardio?. like the bike or a eliptical with some resistance and make sure my heart rate is in between 150-180?

    Im sorry for the long msg but i have been dreaming of having abs since i was 13 and now i am 21 and almost there so close i can feel it yet still cant reach it….is ur 5 minute fury workout enough to see a difference or i cant do that everday cuz then i would plateau? and should i stop doing dr k’s workouts? and will ur 5 minute workout help my inner thigh fat and belly fat? Also i have 1 cheat day a week….should i stop that?

    Thanks alot i hope to hear from you soon.!

    • Flavia says:

      You aren’t eating enough protein. Start by increasing your protein…you should have a palm size WITH EVERY SINGLE MEAL! Start there 🙂

  • Nora says:

    And also i cant afford any supplements like protein powder or any of that….can i still get a the body i want? or are these last few pounds not gonna come off without them?

  • Michael Y says:


    This is more for my wife than myself. I will say I was excited to see you coming out with fitness information and your own stuff. I have been following Vince, along with Arnel, Joel, Roman, and some of Scott’s tips/programs. The whole time I kept saying I wish Vince and his wife would come out with things strictly for women or at least that you would. Now you have. I should tell you that I lost 30lbs 2 years ago following Arnel’s Abs Challenge program and kept it off ever since.

    I have always tried to encourage my wife after my success. I never bemean her and am always positive in my encouragement. I have even offered to train or help her myself. I would always take care of the nutrition part by making her breakfast, snacks, lunch, and helping with dinner. She wants to lose about 20lbs or so I believe. She will start something and then stop whether it be after a week, 2, or 3. She knows she needs to workout along with good nutrition, but just doesn’t put it together. She will say as I imagine even some fit women do, they still aren’t happy with the way they look, or I feel bloated or fat today, or I can’t wear this, etc….

    I dont want her to have to say that anymore. I have bought her pants, swimsuit, that she wanted, etc… as goals to work towards. It still doesn’t kick in. Her dad who is in bad health with congestive heart failure, diabetic, etc… I would think would be a catalyst. I so bad want her to feel what I felt when I achieved my results. I want her to pull whatever off the rack, out of the closet and feel good in it. I want her smile on the inside from her results to show on the outside in her smile and being confident. She feels that she’s always weighed more than she wanted (don’t get me wrong she isn’t fat or anything, she is hot, after all I married her! she just wants to loose about 20lbs and be more fit)

    I have always been supportive, encouraging, and she’s seen the where I’ve come from in my results. Do you have any tips, suggestions from a female standpoint on what I can do to help her, keep up her motivation, and keep her going? Thank you for your help and to Vince as well!

    • Flavia says:

      Congrats on your success! Sit down with her and work on ONE goal….one that can be measured. Pick a time frame to accomplish that one goal…be it as small as it is. Once that is complete…she will feel so much better about herself and I think she will want to set another goal. You could try…GOAL Eat 5 meals/day for 1 or 2 weeks….. Whatever the goal is help her set one and conquer it!

  • Virginia Jimenez says:

    Finally, something JUST for WOMEN!!!!!! I mean, I like Vince and everything and I will always follow him as well, heck, I even have one of his programs, but it’s soooo nice to have something mainly designed for us. Congrats on your body, I have a long way to go to get there, but I’m working my butt on it.

    I would like to ask you: did you ever hit a plateau and if so, what was the main thing that got you thru it. Thanks.

    • Flavia says:

      LOL…yes! The main thing was changing intensity. I haven’t hit a plateau with how I am training now….since Jan. I make sure I out-do myself every week!

  • Ladydi says:

    You look great, but I also know that you are a relatively young women. What is your experience with menoposal women. At that age all your joints seem to ache, and weights just seems to hang on no matter what. I have change my diet (less sugar and wheat) and I exercise 4-5 days a week doing a variety of different things, zumba, yoga, weight lifting, etc but I still can’t see any change. What is different about your program that will get me results?

    • Flavia says:

      It sounds as though you really need to build some muscle and experiment with fast-paced, dynamic movements that will make you lose fat while keeping your muscle and building lean muscle…which is what my program IS! The other side is nutrition and nutrient timing. I teach what to eat, when to eat, how much to eat….it really is a great all around female dedicated program that also combines 17 weeks of hormone research!

  • sherrie says:

    I am assuming that the 5 workouts are done on consecutive days. Can interval training be done every 2nd day in addition to your workout program.

    • Flavia says:

      Your body will be able to tell you. See how you feel after the workouts and if your body can handle it..making sure you don’t overtrain, sleep and eat right….it’s up to you! These workouts are demanding so try them out before you add anything!

  • Nancy Sears says:


    I met you years ago at my home prior to you starting your journey. YOU LOOK AMAZING! It is so inspiring to see the transformation. I am over 50 yrs old, and have lost weight the wrong way over the past few years. I have lost 60 pounds doing the low carb diet. Problem is, I cannot maintain the weight loss unless I continue to eat less than 1200 calories a day. I joined weight watchers in January to see if I could budge the last 10 pounds off, while increasing my calories and eating right. I have not done well on the program and struggling, and I have only have lost a couple of pounds over the past few months. I have been walking and taking Zumba classes at work. In the past I did some wight lifting, but became unmotivated when I gained weight doing them. I would really like your input. Thanks!

    • Flavia says:

      Really….when and why was I at your place? Sounds like you need to gain some muscle. I wouldn’t do isolation movements…that make ladies gain weight if they are training with dance and cardio as you are…you need to incorporate compound dynamic movements…such as a squat jump or lunge with shoulder raise….these will help you gain lean muscle while helping you stay lean.

      • Nancy Sears says:

        Thanks Flavia, my son is Shawn, was friends with Gerred J. It was several years ago when you came around. I am a nurse as well and we spoke prior to you starting nursing school.
        So, would you recommend cutting out carbs again?

        • Flavia says:

          There isn’t an easy anwser to that because I don’t know your situation. I would never say to completely cut carbs..but there certainly are ways to manipulate their intake.

  • Heather says:

    Hi Flavia, I saw you and Vince at a Hillsong concert in Toronto a couple years ago. I had just started doing YSPQ and was going to come say hello .. but thought maybe your husband had a twin walking around and it wasn’t him lol.
    You looked great even before by the way.

    I’ve been doing YSPQ for quite awhile now. Took time off half of last year when I had anemia pretty bad. I’ve been doing the 4-day workout for months now .. weights are truly going up and it’s making me a little nervous. I’ll have to go down to the ‘men’s area’ of the gym to use the heavier weights !
    But I haven’t seen the scale move in months and months. A few inches here and there but nothing much. I didn’t follow his meal plans because of food restrictions due to IBS but I keep my protein moderate, fat high, and carbs lowish. I kept having to go down in calories and now am starving most of the day at 1300 cals.

    Sorry this is so long. I just wanted to say I am looking forward to your program. Maybe it will help me bust through this awful, terrible, discouraging plateau!!

    One question. Do you count and measure your food everyday ? How do you do it when you travel or you’re out of the house all day long until bedtime?

    • Flavia says:

      Hey Heather…you should have said hi to VInce (and me). That was a great concert..Joel Houston is great! Anyways, IBS…yes that will affect the ways you eat. I do have to say that my food choices are very effective for people with inflammatory issues…a lot of times it is just sensitivity to foods, so I choose to go without them. I measured food for 5 weeks…everything, every time…but now I am pretty good at eyeballing. When I travel, Vince and I actually cook meals the day of or before we go and ask for a room with a fridge and microwave. When we order out…we ask about the portion of protein…and ask to give us a certain amount if it is less or more…and we ask for dressings on the side, no butter, no salt, to make everything without oil to the best of their ability. They ofter are very accommodating wherever we go. If you are getting a little extra 10% of the time…it wont make too much of a difference when you are at a lean state….being VERY picky when you are on your way to your goal is vital…these are the hard stages but they become easier. Pack food for the day…start sunday making meals for the week…cut veggies…cook meats…put nuts in bags! Great question.

      • Elisa says:

        YOU WERE AT A HILLSONG CONCERT!!!!! In Toronto! (from Buffalo) How cool! Now I have a better connection… I see a whole new side to you and what you say. I’m very skeptical of fitness website since I tried so many and well, haven’t had the greatest results. Knowing you are a fan of Hillsong is comforting (love their new album).

      • Heather says:


  • Laura says:

    Hi Flavia!

    I can totally relate to being skinny fat! Now it’s long overdue for me to do something about it 🙂 My question is related to nutrition. A couple of years ago I became a relaxed vegetarian, if that makes any sense. After eating meat for 23+ years, I cannot justify getting upset if I am at an event that is only serving meat, but I try to avoid it because of the nastiness of factory farming. I am considering trying to reincorporate eating grass-fed beef from local Vermont farms, etc, but am I going to be able to meet my nutrition goals as a vegetarian? My body has not gotten larger or less toned vs. when I ate meat regularly, but I also have not been actively trying to get a body like yours. Any advise is appreciated. Thanks for your time!

    • Flavia says:

      I have not made alternatives to vegetarians yet because I haven’t done enough research on it. You would be fine on the program if you knew what to trade for the protein I suggest. I do recommend some dairy, nuts and legumes that should be completely fine for you to swap. You could always have a look through it and if you don’t find what you need, there is a 60 day money back garuntee.

      • Laura says:

        Sounds great and very reasonable! Yes, I do have protein substitutes. Thanks for the feedback! Will be happy to check it out.

  • Ken Ebacher says:

    Hi Flavia! You and Vince are huge inspirations to me! Thanks so very much! When I get to my new job in Iraq (where and when I don’t yet know but should be in June of this year), I’m definitely taking you both with – advise and in spirit! You both ROCK IT! God bless you both! Happy Easter too! Ken Ebacher

  • Brielle says:

    You got great points there, that’s why I always love checking out your blog.

    My blog:
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  • amzzzy says:

    Thank you, Flavia for sharing your story! I can really relate! I grew up a “beanpole” and people, including my family were always concerned about my weight (or rather lack of). I was very active growing up and played basketball in H.S. I managed to put on a bit of weight in college, probably due mostly to stess, but then in my 30’s noticed shortness of breath and swollen ankles and fatigue. I was diagnosed with Alpha-1 Antitrypsin Deficiency (a genetic disease) that caused emphysema. I worked hard to get my health and body in shape just enough to have a baby and after the birth of my son I was put on medication for severe Postpartum Depression. The side effects of these meds was weight gain and I remember gaining 20 lbs in less than 2 months! I was placed on another drug with similar side effects and before I knew it, I was approaching almost 200lbs.!!! (I’m 5’2). To make a long story short, I eventually lost 90lbs., but it took me 5 years to realize the way I was losing it was not necessarily the healthiest way. I was then diagnosed with food allergies last year! Here is where I can REALLY relate to your ab dilema!!! I could lose weight all over my body, except for my abs! The dreaded BLOAT! It wasn’t until I cut out the WHEAT, SOY (which I’m allergic to) and sugar that my tummy began to deflate! I’m just now beginning to see the ripples in my upper abs and hoping with your program I’ll soon see more definition in my lower abs as well!!!

    Sorry to make this so long, but I had to thank you for sharing your “ab story” with me! It really hit home!


  • Anna says:

    Hey Flavia,
    I am 15 years old, 5’3 and weigh 95 pounds. I was using P90X and Brazilian Butt Lift before I started your program. I am very pleased with what they have done for all of my body parts except my stomach. My stomach is flat when I get up in the morning if I have pooped good during the night and haven’t ate or drank for 8 hours or more. As soon as I start eating and drinking my stomach rounds out like a ball and stays that way the rest of the day. I don’t know my body fat percentage and am not sure how to get it. You look amazing in your pictures, do your abs look like that all the time or do you have to do something to look like that for a photo shoot? Is it realistic for me to have a goal of 13.5% body fat and to want my stomach to be flat with visible abs all the time?

    • Flavia says:

      Hey Anna, you may be too light for your height. You may not be eating enough and that’s why you may not be acheiving your goal. 13.5% body fat is realistic to maintain and not healthy either. I am now 15% body fat and still have my abs..My lower abs are not as pronounced as they are at 13% but I am very happy staying here. I think I look better at 15% body fat and my husband agrees…a little healthier!!

      • Anna says:

        Thank you so much! I was also wondering, is a weekly cheat day actually benefical to your body once you are at or close to your ideal? If you are maintaining a healthy weight and fitness program is it better to follow a healthy diet plan 7days a week/365 days a year?

        • Flavia says:

          If you are in maintenance mode and therefore not eating low cal/carb during the week and feel that your metabolism is still functioning properly and you don’t need to re-set your mind set…no, you don’t need one. The re-set, cheat, treat days…whatever we call them is mainly used for resetting our metabolism due to carb depletion. I do a re-set day once a week as a maintenance…but you don’t have to if you don’t feel the need too.

  • Anna says:

    ok, thank you so much! just one more question: is it ok to eat right before bed? I usually have a whey protein shake and 1/8 cup of nuts before bed and at the end of the day I usually have between 1,600 – 1,800 calories, 160 – 180 carbs, 130 – 180 protein, and 40 – 60 fat. I work out at home and me and my Dad get up at 4:20 and are working out by about 4:30 we usually have half a banana (50 calories, 12 carbs to be exact) right before we workout is that ok? sorry, that turned into more than one question. Thank you so much, you are so helpful!

    • Flavia says:

      Hey Anna,

      Wow, you are dedicated…good for you. Pre-workout banana is fine. A shake is good…the nuts would be better earlier on as they won’t be used as you sleep so they may get stored as fat.

      • Anna says:

        ok, great! Thank you so much! You have been so helpful! I am on week two of Flavilicious Fitness and love it!

  • Colleen says:

    Mrs. Del Monte,

    To be honest I really need to get healthy! I’m 45 years old, just quit smoking after 30 years, don’t eat right and don’t really want to work out. I’m one of those people, who as a teen and young adult could eat anything and not gain weight. Now it’s caught up to me and I have put on 20 pounds since I stopped smoking.

    I got your workout and am eager to start it as soon as the physical therapist says I have full use of my shoulder, rotator cuff surgery six weeks ago. But my biggest issue is I have NO IDEA how to eat! I’m pretty picky and don’t like a lot of things; beans (of any kind) and my veggies have to be raw.

    Can you please help me and tell me how to eat? Sorry this is so long, but thank you for your time and any info you can supply.


  • Colleen says:

    Mrs. Del Monte,

    Sorry to bother you with my question, read another person’s comment and your answer and found the information i needed.

    Thank you for your time.

  • Kate says:

    Hi Flavia,

    Am on week 2 of your program, LOVING it.. and just finished the deadline diet , 10 days (fell off the wagon in last two days , wine! eek ) but saw good results from it. I liked that you gave the equation for the percentage of protein,fat,carbs.

    So i am now following your “eat like this” guidelines, but as I am already super muscly (with too much fat on top (26%). Wondering if you have an equation for working out the best nutrient combo for me? I am 160 lbs, 173cm tall. want to drop to 18%. But dont want to overfeed /or underfeed. thanks so much


  • Shelley says:

    Hi Flavia.. I love love love your workouts, I started the program on April 29th, and sticking to it as best as I can with a busy schedule. Sadly I still haven’t dropped any weight, I don’t eat many carbs except for a single of serving of cream of wheat mid morning, and of course fruit, I do usually have sugar and cream once a day with my tea, but other then that I think I eat pretty clean so I’m not sure what I’m doing wrong. Do you have meal plans or a nutrition plan for members to reference? So we know what foods to avoid to target weight loss. Thanks so much for all your help

    • Flavia says:

      Hey Shelly, Yes I do have a nutrition guide but it is an additional charge and is for members only…if you’s like to take a look at the offer email me at [email protected]
      Now…have you been measuring or taking pictures…because that is the ONLY true way you can tell if your body is changing. Cream of Wheat, sugar and cream can definitely be replaced with healthier choices….you have The Deadline Diet manual, in that maual you can see some cleaner options for your carbs, proteins and fats…and this was included in th video series.

  • Anna says:

    Hey Flavia,
    I was wondering, what is the best way to find out what my body fat percentage is? I know in your coaching call you said that they could measure you at the gym, but I don’t go to a gym. Thanks so much!

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