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Shocking Video:
The #1 Reason You Cannot Attain A Flawless Figure

Got questions?  I have answers!  Please keep your questions related to the content of this video only so we can stay focused on one topic for today.  Fire away.

— Flavia Del Monte

P.S. If you have no questions but are ready to get a flawless figure… CLICK HERE TO READ MORE ABOUT FULL-BODY-LICIOUS

Join the discussion 102 Comments

  • Selina Branch says:

    Wow you so so genuine and inspirational!

    • Leslie says:

      Hi, I am a personal trainer with N.A.S.M. I don’t work for a Fitness club, I work for myself. I would like to say to others after listening to your video, Yes fitness clubs do work on sales more then on training, however, there are trainers that are highly quailified. Just ask who they were certified thru. Not just anyone can go into a gym and understand how to use the equipment properly, or mabe they are afraid to even go unless they have someone to help them acheive their goals. Your right about the products out there, they don’t work unless your taking streiods…..But don’t throw the trainer under the bus…I have helped so many people feel good about themselves. You are in great shape Flavia, and an inspiration to many. Just remember there are others like you that care too!

      • Flavia says:

        Of course there are and I have a great trainer at a gym. I see more bad than good unfortunately and I am just fortunate I have access to great educators. There is are a lot more people with must greater expertise, I don’t claim otherwise and never will. Thanks Leslie.

    • Samantha says:

      I would love to know if you take any supplements. If so, what do you take. I love your workouts and honesty. You look amazing.

      • Anna says:

        Hi Samantha,
        Flavia recommends getting most of your nutrients from whole foods. However fish oil, greens drink, BCAAs, and a quality multivitamin are beneficial to your health and goals of physique improvement. 🙂
        All the best!
        Anna, CPT, FF Specialist

      • Flavia says:

        I do. I have supplement posts that you should read. When I am not pregnant I use – fish oils, athletic greens, multi-vitamins, probiotic, vitamin C, vitamin D, zinc and magnesium before bed. Carnitine (especially when dieting) and digestive enzymes.

  • Sasha says:


    What you’re saying makes sense. The only reservation (if you can call it that)
    I have about you is: you and Vince recommended Joel Marion’s Xtreme Fat Loss product last June. I purchased it, followed it to the T and saw no visible results. It was one of the most over-hyped products I’ve ever purchased and was a huge disappointment.

    From your recent posts, I figure your new fitness product is a set of DVDs.
    If so, I have a question in advance about it: will there be an option to purchase
    an online (downloadable) version of the videos? Maybe in MP4 format or something?
    I ask because shipping is not very reliable where I live and I would be very reluctant
    to purchase something that I’m not guaranteed to receive
    (no, no issues from your end. Just referring to the unsafe shipping here).

    Plus, with downloadable videos, the costs on your end would be lesser too
    since there is no packaging/shipping involved. Not to mention more eco-friendly!

    Let me know!


    • Sasha says:

      Oops…I was just reading comments on an older post on this site and you’ve clarified
      to a commenter that your product is a set of 5 digital DVDs. That answers my question.
      So time for another one 🙂
      Will one have to buy all 5 DVDs or can we selectively purchase one or more DVDs as fits our budget?

      Thanks for your time.

      • Flavia says:

        You will have to get all 5…it is a package deal. And the complete 5 disc makes it a complete program for the whole body. Just doing a few will leave some muscles worked than others causing imbalances.

    • Flavia says:

      Sorry to hear that…Vince and I try everything that we endorse. We saw dramatic changes before we got engaged…Joel wrote us up a program back then that he release last year.
      The DVD’s are digital and I like your thought about eco-friendly products.

    • Michelle says:

      I agree with Sasha. I did Joel’s Xtreme Fat Loss Diet plan. Took a few days off to accomodate the work out schedule. I followed it to the letter–diet wise (which was hard when you’re also cooking for a family), and workout wise. It was intense, yet I noticed VERY LITTLE in the way of results. What a waste. looking back, I think it was too much workout and no rest days.
      I was dismayed to see him re-releasing it recently. As Sasha said, “It was one of the most over-hyped products I’ve ever purchased and was a huge disappointment.”

      Hopefully your product will be different.

  • Ysabella says:

    This was an amazing video finally someone who is selling a fitness program not merely to make money. I was wondering what you thought about Holly Rigsby’s Fit Yummy Mummy program, she claims that you can exercise 15 minutes a day – they are great exercises I must say but a much shorter workout – and lose all the fat and get in great shape

    • Deb says:

      Hey Ysabella

      Holly’s program is the one I started my weight loss journey with. It is a terrific program with lots of great workouts, common sense nutrition advice and an online support forum from like-minded women. I highly recommend it for beginners or those just starting training after a hiatus.

      Flavia has the body I want so I’m here to see how she does it!

      Best of luck!
      Deb 🙂

  • Tracy says:

    Great Video, You have my interest. My problem at the moment is, I broke my hand a couple of weeks ago so any exercise that I have to use my hand, is out right now. I am doing a good workout on my treadmill every day. I do have a question about your formula. How long do you work out every day? I’m wondering because I grow a huge garden every year and sell my produce and right now I have 500 plants started in my house. In about 3 to 4 weeks, I have to plant them all outside and I’ll be outside from sunup to sundown pretty much all season. I should be able to come up with extra time in the morning before I go out. I really want to get into shape so I’m going to MAKE time to do this. It needs to be in the morning because once I’m out and I get hot and sweaty and I come in for a break, I don’t feel like doing anything except for climbing in the refrigerator. Anyhow, I’m just wondering how much time I will need in the mornings to do my routine? Thanks so much.


    • Flavia says:

      Sounds like a beautiful garden…I can’t wait for summer. They are 60 minute workouts, 5 days a week.

  • Lois Haycock says:

    Flavia – well your anticipation marketing is definitely working for me! I can’t wait to hear what you have to share tomorrow. You look amazing and I cannot wait to hear what you recommend. I actually followed several weight lifting routines a few years back and had a great body but wanted more and fell into the marketing trap of gimmicks and running and have totally gotten out of shape. Looking forward to some no nonsense hard work.


  • Jarnail says:

    Hi Flavia
    Man, you are going to leave Vince in the dust the way you are steadily establishing yourself as the women’s hero of fitness – good for you! Thank for telling us what we really all sort of knew, but were happy to keep on lying to ourselves to justify why we weren’t making much progress. Your opening statements is where it’s really at, i.e. if we want a hot, smokin’ body, then we are just going to have to put in the hours, hard effort and cut out the rubbish in our diets, and banish all those fitness gimmick gadgets to the trash. All I can say is shame on all those fitness models that have pimped themselves at the expense of vulnerable people desperately trying to make an improvement in their lifestyles, and the subsequent damage done to their faith and self-esteem when they fail to make the promised improvements. But then, shame on us for trying to find quick and easy fixes…if it has taken us years of neglect and abuse for our body’s to get into the state it has, then we are only kidding ourselves if we think we can restore it to a beach body status in a matter of weeks. Your style and approach is very refreshing and honest. Your background in nursing and your work for charity is most admirable. Your efforts to help the everyday women is most inspiring. Please keep the momentum going and you will surely be destined for greater things. Kindest regards

    • Flavia says:

      Thanks so much Jarnail, I couldn’t said it better myself. You have very good insight that I am hoping many women catch on to!

  • Les says:

    I was a victim of one of the scams out there so please everyone listen to what Flavia is saying. It’s all true!

    Women may need to make adjustments in their training but, like men, we also need to train hard and we need variety.

    I’m really looking forward to your next video Flavia.


  • Bischa says:

    @ ysabella if you can follow the program, you can totally get results with the fit yummy mummy program, holly follows it herself and she looks amazing and lots of others has had ans have great results on her program including myself… but I wanted a more fitness model look than I got so I figured I needed more than ‘just’ her program, even though that she has ( atleast in my oppinion) a fitness model body even again here just five or six months after her second child… and a few others have gotten the fitness model look too following that short burst clean eating program so yeah if you can stick to the eating plan ( very clean, but with a few planned indulgenses a week) and 15-20 min of HARD training a day… but as for me and maybe for others too it takes some more than 15-20 min a day…:)

  • EllenDC says:

    None of us needs excuses. However, as you’ve said, a lot of the truth has been hidden from us. To wit: thyroid issues affect a huge proportion of us everywhere due to the toxic waste (hydroflurosilicic acid) being added as “fluoride” to much of our drinking water. This very toxic substance (chlorine as well) interferes with and damages our thyroid glands and actually affects the whole body in very harmful ways. So, part of your suggestion of a clean healthy diet needs to include drinking CLEAN, UNFLUORIDATED, NON-CHLORINATED water. Bottled water very often does not cut it. I’d suggest reverse osmosis water or using a berkey water filter with the additional filters to remove the fluoride.

    I’m looking forward to tomorrow’s video……good stuff, Flavia.

  • Brenda says:

    I find it very frustrating to see such slow results when it comes to losing the cellulite fat in the thigh and buttocks area. Why does it seem the most difficult to lose? Is there such a thing as spot training for such areas?
    Thank you, Brenda

    • Flavia says:

      Hey Brenda,
      I used to think so, but not anymore. Those area are just simply the last place your body will lose fat. You will lose it from everwhere else first…I know annoying! You have to keep your heart rate up during your exercise to drop fat off the body that will eventually hit those areas. Women have it so much harder than men!

  • Loni says:

    I used to be a minion for a supplement store that sold those false fat burners. Man was I good at selling them! These days I’m not so proud of to have done that to those desparate people, Course I did fall for that stuff myself, now I know better.

    Loved how you are honest about how it is hard-core, sweat inducing training and clean eating that makes a hot, athetic body!*g* I look at most “female specific” “workouts” of which are so NOT challenging and can’t possibly do a thing for one’s physique! I have gotten into the habit of taking training advice that is geared toward men since their fullbody compound exercise workouts are way more challenging and are actually kinda fun to do.

    Really looking forward to your next video! And I’m going to share this with a few friends of mine!

    Thank you so much!

  • Barbara Melville says:

    Spot on Flavia – particularly picking up on the dissapointment we feel when we have failed with one of these “QUICK FIX’ gimmicks. And as we all know dissappointment and depression leads to more eating and the cycle keeps on going round and round.

    Keep up the great work.

  • Fenella says:

    Hi Flavia,

    If any of these diet pills worked, all the other diet pill companies would go out of business. It’s not going to happen. I consider Dr Ann Parker (loads of actors & actresses are supposed to be taking her formula) one of the worst offenders for hype. Many actresses manage to maintain their figures using Pilates or whatever happens to be in vogue at the moment.

    I used to do Callanetics, which improved muscle tone everywhere except the pooch. After 6 months exercising, I followed her diet, which was vegan (& mostly raw). I lost all the muscle that I had built during the previous 6 months, & gained back the fat. I now eat more protein & get all my carbs from fruit & veg as I have Crohn’s disease.

  • Sarah says:

    Hi Flavia! Thank you so much for the work that you are doing. I feel like you were speaking directly to me. I have been training to gain good weight (i.e., MUSCLE!) but in listening to all the garbage out there, I got totally confused and wound up gaining weight…but mostly fat! 🙁 The hardest thing for me to understand is the nutrition…low-fat, low-carb…apples vs. pears…so my question is: Should pear-shaped women who tend to store most of their fat around their hips/thighs/glutes be eating differently (i.e., low-fat) than apple-shaped women (who supposedly should be eating lower carb, and more fats)? This has been driving me crazy! Thank you so much! 🙂

    • Flavia says:

      Great question…for the majority of the time…NO. There are certain cases where the last 5 to 10 pounds makes a difference if you are sensitive to carbs vs. fats. This usually is not case though. You just have to train hard and know the proper timing of nurtient intake to maximize results.

  • Dani Zombie says:

    Thanks for your time sharing these tips now it’s our time to listen and put them to practice.

  • Nora says:

    I cant wait for tomorrows video!!! I also really wanted to know ur input on cheat days, I have 1 a week. Should i stop? and if you have tried wu-long tea?

    I really want to purchase this tea but was worried if it is a scam….But u are so knowledgeable so im sure u would know. Does it work?

    Please let me know!

    • Flavia says:

      I don’t know about that website, but wulong tea is really really great for can buy it in stores, you don’t have to order it. I use cheat days but I am also very strict on my diet for 6 days before I consider having a cheat day. If I mess up during those 6 days…I don’t have the cheat day. I explain all this in my nurtiton package.

  • Hayley says:

    Hi Flavia…

    First up you look so strong and amazing! I have to second what the person said about Joel Marion’s Xtreme Fatloss… I followed it to the T aswell and saw nothing much after two 25 day cycles of it!!! A waste of money and computer space and then you get the whole community of obvious friends patting each other on the back and recommending the next persons fabulous quick fix secret to flat tummy’s, bulging muscles or amazing arms… It’s so exhausting. I’m over it!

    I hope and look forward to this being different and working for and with women. We have enough pressures to deal with in society…


  • vivienne says:

    Oh well so much for living in denial.

  • Jenny says:

    All i have to say is WOW! so inspirational.I just want to jump through my computer screen and give you a huge hug!great job.

  • Lo says:

    I found you through Nick Nilson, and being a total gym bunny, i fitted your recommended 15 into the met surge in a sort of round about way doing a combo of both routines into the fat loss phases… My butt was well & truely WHIPPED!
    After shedding 56kg over the last year, i am starting to love my body again, i haven’t hit the famous brick wall. My weight is stable at 79kg (i’m 187cms), lean muscle % still going up and fat % down.. My body fat is currently 21%, as a female, what should my target % be on lean muscle.. I want a healthy physique & i know it’s important to stay positive not obssessive about body fat %.
    thanks for taking the time to read this..

  • Debi says:

    You are on fire girl!! What a great motivator you are! Keep it up,you are going to help so many(as long as we are willing to do the hard work!)

  • April says:

    Thanks for putting out some great info! I saw your pullup vid on and all I can say is WOW! Impressive. You definately don’t get a body like that falling for gimmicks but hard work. I did your fab five workout with a friend and let me just say….it rocks! I’m also a personal trainer and the workout was great. So thumbs up from another pt! I’m currently 7 months pregnant(not looking to lose any weight right now…lol, just maintain strength) so I did most of the leg workout(took out the jumps) and modifed some moves on the ball. All I can say is- I am buying your video to get me back to prebaby shape! Will your dvd’s be workouts similar to the free workout you provided? If so, you already have two sales- me and my friend! I will definately buy it and watch my friend with jealousy as she completes it…..and I must wait !

    I’m still going to buy it and just have to wait to get my doctor’s ok in August to start. Can’t wait till it’s available!

    • Flavia says:

      You are too cute! Congratulations…is this your first? Yes the workouts are similar to the Fury Workout. Looking forward to helping! Thanks for your comments.

  • Alicia says:

    Will we need any equipment for your workouts? If so what will they be?

  • xena says:

    Nice going Flavia!
    Just answer this one for me 😉 Are you saying that miss thing also known as Jennifer Nicole Lee and her Abs Circle Pro is bogus also? Not miss Jennifer I mean but the Abs Circle Pro? Would love to hear your opinion about that! 🙂 Thanks!
    You rock!

    • Flavia says:

      I actually haven’t tried her machine….so I can’t give an opinion. I do know Jennifer personally and she is really great. Her body looks fabulous!

  • Roxanne says:

    I’m going to be 49 on Sunday and work out 6 days a week, circuit training for 45 min – 1.5 hours.
    Still I am 30 lbs over weight. How will this program work for someone like me?
    Your words sounds promising but having worked out hard all my life only to gain weight
    And lose the body I had even after listening to others in the industry makes me wonder.
    I know you say some lead you down garden paths with empty promises and hard work is needed.
    I always work hard at the gym, no sense in going otherwise. I look forward to seeing the next

    • Flavia says:

      The wokout system is desinged to work every muscle in ways that most programs fail…I take into consideration all the different planes of motion as well as ALL stabiltiy muscles to make balance throughout the entire body. I don’t throw randow exercises to make you sweat…there is a reason for every single exercise I put into this program.
      I make no promises that without the proper nutrition, you can still acheive your goals…Sounds like your nutrition may be holding you back….if you get FULL-BODY-LICIOUS, you will be able to get the nutritional componant also. I include lifestyle changes that will be effective for anyone to lose weight and keep it off forever. Nutrition is my passion and I have done extensive reasearch and trails on nutrient timing and nutrient choices.

  • Celeste says:

    Hey Flavia,

    I really enjoy watching your videos!! I totally fall under the category of making excuses. I am a college student and I am very self conscious with my body, even though my boyfriend says he loves my body. I just recently bought Final Phase Fat Loss by John Romaniello and Metabolic Cooking by Dave Ruel and Karine Losier, I haven’t started doing the programs yet because, like I said great at making excuses, my college class schedule was completly screwed up this semester. Next week is my last week of class and I plan on working out and sticking to it. I was planning on doing Final Phase Fat Loss he claims it is for men and women, do you think that is still a good program? I plan on having my boyfriend do it with me so we have support. I am one to listen to what someone has to say and end up buying it, and I normally end up not sticking with it because I realize that their work outs are not exaclty for me. Your work out program sounds the most genuine, and I am looking for a workout program that I can stick to. I like what you said at setting a deadline, and I plan on setting one. The only one thing I have a problem with actually sticking to is eating the food suggested because I am a picky eater and it is hard for me to eat food I normally would not eat, but I know my diet is not a real healthy one. I am a really hard worker at working out once I get myself to start working out and sticking to it.
    I think I might have just rambled but hopefully you could give insight on what you think on the work out program I recently purchased.

    thank you for reading my long question,

    • Flavia says:

      I think that if you are going to succeed by doing it with your boyfriend, you should stick to what you got. They are both great programs….mine will be here when you need to switch things up…get working girl 🙂

  • Atif says:

    Hi there !
    My name is Atif from Malaysia. I am very much impressed the way you have changed your body, i been recieving Vince’s Letter through Emails . I strongly believe We guys need The kind of knowledge and guidence You Two are providing. I have tried many techniques that i learned from Vince through his E-letters.
    But In this very Video You rae telling the audience that there is a difference between Male And female Training Method …….. But i know many Trainers on the Internet who do give pretty genuine Guidence about Fitness Believe there is NO difference between Male And Female Training Method.
    Can you Please back up your claim by any Scientific Study Or Evidence to satisfy my Concern ?
    And i would be More than Happy If you can make a video on this Subject to practically Demonstrate A sample work out about it !

    Thanking you in anticiption .

    Atif .

    • Flavia says:

      Australian researcher Robbie Parker reported that females use approximately 40% less energy than men when walking the same distance. According to Paul Check who has done a ton of research with man vs women….women need to develop functional stability and strength, begin all workouts with the free weight or free-body exercise that requires the use of the greatest number of muscles and joints, such as lunges or standing dumbbell presses. The females’ greater “Q” angle in the uterus and because of an increased “Q” angle and wider pelvis, the female exerciser suffers medial rotational instability of the lower extremity more frequently than males. The best cure is functional exercise with specific attention being given to core and hip stabilizers. Exercises recruiting the hip extensor mechanism in concert with good core stabilization aid females both aesthetically and functionally.

  • Di says:

    Hi Flavia.
    Perhaps you have some insight. I have low BP – I find when my heart rate gets up there to 120 I get very light headed and near pass out as well as extreme nausea, I have to stop exercising, rapidly cool down ( wet towel – in extreme times cold shower to prevent passing out), and wait till my hr rate goes down, some times I just find my head takes up to an hour to stop shaking and feel normal again. Im in the middle of having my HRT reviewed and changed to natural, but this problem has been a life long thing – gets worse as I get older. I really enjoy the HIT- husband does Vince’s workouts.

  • momochii says:

    Valuable info. Lucky me I found your site by accident, I bookmarked it.

  • Robyn says:

    My husband found Vince and he has been very interested and impressed with his knowledge and professionalism and I kept telling him that I wish they would come up with something to help women and here you are! I’m so happy that you are sharing! You look AMAZING and I love that you tell it like it is. I am as many women that have shared there story. I work out all the time and work out very hard but I know it’s my diet! I am so confused what to eat and when to eat it, how many calories and so on. I just get frustrated and think “oh well I’ll work out harder tomorrow”!! And I just can’t get rid of the muffin top! So I look forward to the wealth of info your about to share…..

  • A hungry man is an angry man.

  • Verda Keniry says:

    Wow this is a great resource.. I’m enjoying it.. good article

  • Marianna says:

    Thanx for a great video! I´m wondering if your program is suitable also for people who have the opposite problem – and that is being too skinny and have troubles with gaining weight.

    • Flavia says:

      Hey Marianna, Yes..all you would have to do is lift heavy weight and increase your calories to add lean muscle mass.

  • Cindy says:

    Any update on the at home workout version? I’m anxiously awaiting. I don’t have access to all of the equipment shown in your videos and would love to be able to see the motions other than just a pic of them for the at home ones. It would be great!

    Do you have an alternative for the exercises requiring the bosu ball? I have a regular exercise ball but not a bosu.

    • Flavia says:

      I just email you…they workouts are fimed…just need them to be edited and sent to members page by netxt friday. Just do a standard pushup and if you want a challege do a full burpee. that is essentially what it is.. Instead of the medicine ball use a dumbbell, instead of a barbell, use dumbbells.

  • Elizabeth says:

    Hi Flavia: I bought a colon cleanse kit that is just herbs that I am to do for a month. I used it and it helped me loose my intestanal waste and that from my other organs. It helped jump start my metabolism. I know you said that a lot of those cleanse products are gimmicks, but are they really. The one I used was only herbs. I do have another question. I bought P90X two years ago after I had my baby, but had retained so much body weight and it was a tough pregnacy so I decided to wait on it. My 15 year old son who has ADHD, who was gaining weight simply because he eats too much decided to pick the dvds and do them. BTW we eat a 95% plant based balance diet of 50 %-75% raw food, 25%grain and 25% protein. We do eat organic eggs 1-2 times a week. My son was gaining weight because he was eating too much grain. But now he is listening to me and balancing his diet. But when I saw my son start a couple of months back, I decided to do with him, and now we look forward to doing them together everyday. P90X is just what it is- extreme, good hard working workouts. I was enjoying them. However, I saw your advertisement and decided to buy them because they were specifically for women. I guess my question is, will your workout do for me what P90X will not do for me. If it will give me the same results, I rather not stop working out with my son, he does not do well with change considering he has ADHD. I could wait till I am finished with P90X to do your workouts. But at the same time, I do not want to waste 3 months with P90X if I am not going to get that womenly smoking body and instead get a manly unbalanced body. What do you think, your suggestion is very important to me. And if you need to answer me personally, then please email me. I think what you say is true, but I do have some other questions to ask you, but do not want to post it where everyone can see, so that it does not confuse people. People read into things too much and get confused about what they need to to do.

    • Flavia says:

      No problem Liz. I like P90X…I think it really works. It is great for fat loss but the complaints I hear is the “problem areas” get left behind and I think it’s because there isn’t enough weight involved to stimulate muscle growth….I haven’t used it…this is just what I have been told. See if your son likes my workouts and if not, switch back to P90X for him. You will lose weight with either program. I don’t really see a need for a colon cleanse if you are eating enough fiber.

  • Good review! This is exactly the type of information that needs to be shared around the web. Sad on the Bing for not positioning this article higher!

  • Marie says:


    I think we are missing the point of workout programs. especially the ones being sold online or TV. They all will work but they won’t work for everyone.

    Problem I find is not the programs but the hyped up claims and promises being made by those selling it.

    I think anyone who makes claims that their program is better than so and so is just selling. And if they make it seem the reaching your goals is easy then I say RUN and save your money.

    I have been getting Vince’s emails for sometime and while I like his stuff he does stretch thing a bit like time I got his email saying that he lost 4 lbs of fat and gained 6 lbs of muscle all in 48 hrs.

    He also promoted that book by Tim Ferris who claims to have gained 34 lbs of muscle in 28 days. Those two make me question Vince’s credibility and I hope Flavia is not following that route.

    If you want to loss weight focus on healthier food choices and reducing how much you eat and workout but don’t try to do it with just exercise. You will be spinning your wheels and get frustrated.

    Flavia you seem sincere so please don’t be like all the rest selling online and you will go far.


    • Flavia says:

      Hey Marie, no… I say and so will Vince, that nutrition is 80 – 90% of the equation. Vince’s claimes were based on a body composition tests he did at the gym….whether they were accurate or not is the question…
      Thanks for your insight…I will be truthful and as honest as I can be…this is the only way I want to be. I don’t know everything…..and I will continue to learn more and more as times goes by.

  • Marie says:

    Hey forgot to ask where you bough the shoes in pic?


  • Jade says:


    How did you become a fitness and nutrition expert so fast?


  • Kayla says:

    You’re blogging has really come on when I look back over previous posts. Actually I arrived here from a forum on an unrelated topic. Worth surfing sometimes. Thanks.

  • Alana says:

    Bought the workout without the nutrition package. Is there a way to purchase the nutrition now? Thanks

  • Angelina says:

    Howdy blogger, thank you for providing this article.. I found it first-class.

  • Nora says:

    Hi Flavia,

    i just recently started following you off youtube, i really enjoy the videos and information
    you make accessible, it’s really helpful and insightful, i’ve taken a few kinesiology courses so it just reaffirms alot of the studies and research ive been exposed to.
    I just have a question that’s been on my mind for quite some time, now i know that you emphasize nutrition as much as training in order to get a healthy and strong body.
    Now for me training isn’t a problem, i’ve been in martial arts for a few years, i don’t have a problem with working hard and consistly, and my diet is pretty healthy i eat lots of fruits and vegetables, healthy grains like quinoa and bulgar wheat, and protein through fish and other alternatives as i don’t eat meat,…BUT my major concern is that i love chocolate, now im not the cookie monster as i do believe in moderation, but as much as i try i cannot cut that out or limit it to one cheat day, i know for a fact ill fail and cheat beyond my cheat day
    im not ignorant, i know i have to really limit the simple carbs, but is there anyway that training can counter balance a diet that isn’t strictly nutritous?

    maybe i should give my body info as well to facilitate my question, im not overweight, i don’t know my body fat percentage, but visibly i look okay, but my aim is that i really want to tone up and have some visible muscle mass.

    Anyways thank you again for all your information and help, im going to start following the methods and strategies you offer to effectively burn fat and build muscle, as previously ive been training with any method which is why i probably haven’t developed a toned body.
    i don’t know how you respond, but could you email me your answer, im not sure if ill be able to see your answer if its just posted here.

    Thank you again.

    • Flavia says:

      Hey Nora. Cravings reflect defciencies such as magnesium. If you were to cut it our for only a couple weeks you wouldn’t crave it anymore. Simple carbs act as euphoria, once you come down you want it again…your body craves the high. If you are going to eat it, may I suggest organic dark chocolate, the more cocoa the better.

  • Nornthuk says:

    Wow Flavia you rock! Your program is so practical to follow. Not too complicated but not too boring either. I now quote you all the time when I run into chubby athletic ladies that never seem to see results. I was one of them. It’s easy to relate to you that you have long hours and other stuff going on in your life but can still attain your goals. You inspired me. I’m now working on becoming a personal trainer and I want to get the Precision Nutrition certificate too.

    How do you deal with plateaus?

    Can I have more fat during cheat days as well or should I still keep it low fat? Seems like all the discussions surround carbs. I have more issues with fat now because it makes everything taste good.

    • Nornthuk says:

      Oh and by the way if you want another testimonial, email me. 🙂

    • Flavia says:

      Thanks Nornthuk. With plateaus, I always throw in some HIIT and have a cheat day followed by 1 or 2 low carb days….seems to do the trick for me.

      Depends what you have had all week, if you are really depleted some fat won’t be too bad but for the most part you want to have a high carb low fat for your cheat/treat day and lower carbs higher fat during the week.

      All the best in your endeavors.

  • Stef says:

    Thanks Flavia! This is very true. Your video makes me think about all of the new “health foods” (chocolate fiber, protein nut bars…all filled with syrups) that are constantly released. In reality we need to eat whole foods, real foods, not processed foods. Thanks for the motivation and support.

  • Paula Laudino says:

    I have a tendency to agree. You would think that all this stuff out there
    Would work. The problem I see is that most people don’t want to do the real
    Hard work. They are looking for a quick fix and the marketers have them in mind.
    There is no easier, harder solution that to work real hard and eat clean. For some that
    Is too impossible to do. They want their pizza and beer.

  • Larisa E says:

    Hello Everyone and Flavia!!! Every woman on earth should have this FIVE full program DVDs!!! When You get them, make sure read everything through… start slow and build up to it… YOU WILL LOVE IT! And Flavia is working very hard on all exercises with You! It is not like trainer in a gym standing and checking his texts on the phone… oops! down on poor trainers!… again… There are some great ones, but they don’t work out with You, FLAVIA DOES! THAT IS INSPIRATIONAL!!! THANK YOU, FLAVIA!!!

  • emily says:

    hey guys,
    so i am new to this whole weight training thing. i have been working out for a while and was very fit. then i fell into a depression and gained significant weight back. i was working with the tracy anderson method 6 days a week and cardio on the elyptical for 5-6 days a week for at least 45 minutes. i was very dedicated. i was doing the “hard work”. i did tracy’s program because with my dancing background i was always afraid of bulking up. when i tried to get back into tracy’s workout after gaining back the weight, i didn’t lose anything. i did research and have decided to go with flavia’s systems over others because of the no b.s. feeling i got from it. i have tried p90x. it is a great system, but i felt like it wasn’t really geared towards my needs. my goal is to get back to my size 2 jeans and to feel great. of course i will be doing cardio on top of flavia’s workouts. i will let you all know how i do! p.s. even though i have never been a weight training person, i have become desperate to try something new that will take this fat off.

    • Anna says:

      Happy to have you Emily! If you stick to the nutrition plan and workouts you should see great results! Keep us updated with your progress.

      Make sure you are not throwing too much at your body at once. Cardio with FBL is fine but you may want to start with just FBL for a week then add in 1 cardio session, the next week do 2, the next week do 3, then you can add 4 if needed. You shouldn’t need to do any more than 4 – 5 cardio sessions per week. You want to build muscle so that when you do lose the fat you have a lean, toned body underneath. Doing too much cardio will lead to muscle breakdown and your muscles not being able to repair properly from your weight training workouts.
      Train hard, eat clean and have fun!

  • Paris says:

    Great vid Flavia. I have your flavilicious and curvalicious programs and I think they’re awesome!
    I watched a short vid a couple weeks ago about intermittent fasting. They were suggesting having 2 protein smoothies at 12pm and 3pm, skipping breakfast and having a nutritious dinner and having one cheat day after 7 days, then repeating it.
    What do you think of this? Would love to have your input 🙂

  • Cindy says:

    Interesting. I’ve been working out for 6 days a week for about 3 months and it was about 3 days a week for a few months before that. I’m working on nutrition and trying to figure things out.
    Do your videos go over a variety of workouts using machines, resistance, free weights? Do they go over a weekly plan of different muscle groups to use? I’m interested. I want a body like yours! I’m thin and want to maintain my weight and get definition! I have two young children and am looking GOOD and getting back into a binikini, not a tankini for the summer. I enjoy your workouts that I have seen so far. Just recently started following.

    • Anna says:

      Hi Cindy,
      Flavia’s programs come with at home and gym version workout videos showing you exactly how to perform the exercises and use the equipment. Flavia also has a detailed nutrition guide and tells you exactly what workout to do on what day and what to eat 🙂 If you are a beginner, Flavia recommends starting with Full-Body-Licious.
      All the best!
      Anna, CPT, FF Specialist

  • Cindy says:

    I meant “I want to look GOOD” in a bikini. My typing came out all wrong! That is the goal! Please excuse the typos in my note above.

  • Katie says:

    Hi I’m trying to lose weight and gain muscle as I am about to start kick boxing and move to Jiu Jitsu from there. I love your workouts and rote through select ones each day. I am eating all healthy things but my question is: How do I chose which videos to do each day and which kinds of foods to apply through the day specific to those workouts?
    Love yours and your husbands videos 🙂 Thank you so much for the motivation each day.

  • Katie says:

    Actually I’m just going to purchase your DVD’s and follow them instead of knowing only little bits of things here and there lol How do I chose which DVD to follow? the Curvalicious or the Full Body-Licious?

  • Baju bayi says:

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  • Lynn says:

    Hi Flavia, I love your videos you are amazing and so helpful. I follow you on twitter and youtube i really enjoy your vast knowledge. What you recommend for a total daily calorie intake to lose more body fat while building muscle burning 500 calories plus at least 5 days week. I am 5’2 125 around 25% bf Ive been eating clean for awhile 1200-1500 calories per day I’m losing mostly in inches but Id like to get the scale down I was 115 previously I’ve plateaued now I’m on the last few pounds it seems. I don’t know when to eat protein carbs fats before or after workouts or other times of the day? What percentages should my proteins carbs fats be please. Thank you so much you are truley inspirational. Lynn

    • Anna says:

      Hi Lynn,
      May I suggest Full-Body-Licious. This 8-12 week program will help you lose weight, tighten your entire body and will not make you seem like you are on a diet. This program is a full body 5-day workout program consisting of intelligently designed 60-minute fat loss workouts to slim down or shape up. Each week cycles through five different full body workouts and each workout gives extra attention to key body parts that contribute to a flawless figure. By the end of the week you’ve hit all your major muscle groups five times with multiple angles, exercises and “advanced” fat burning techniques and tricks. Flavia also tells you exactly how many calorie you should eat per day, what your macronutrient break down should be, and when you should eat what.

      You can find the online program here:, you won’t be sorry!

      Let us know if you have any other questions- we’re here to help! 🙂
      All the best,
      Anna, CPT, FF Specialist

    • Flavia says:

      Thanks Lynn. I do lay everything out calorie wise in my programs, but check out the meal plan posted from a member of Curvalicious. This may help:

      Writing everything down that you eat and measuring yourself weekly will be the key to success. That way you can adjust as you go. Carbs should mostly come from vegetables and a little fruit. Try to keep starch (sweet potatoes, quinoa) for after your workouts. Eat protein with each meal, around 4oz for your size and fats – keep fats to at least 30% of your intake…this will depend on carbs, drop carbs down and increase fats…that is the key to weight loss 🙂

  • Nicole Hanham says:

    Hi Flavia, in this video you said that you reached and maintained 13.4% body fat. I sent you a facebook message back in May 2011 asking you about healthy body fat percentages for females, to which you replied ” It is recommended to stay between 18-22% body fat for all your hormones to function properly but you will not see abs at that percentage. 13 is too low and I sit around 15% now and I love it. It only takes me a couple weeks to go back down and I am always ready for a bathing suit. I think between 15 – 18% is really great to strive for and is manageable for the year….15 for summer….17ish for winter.” Therefore, 13.4% is obviously too low 🙁

    • Flavia says:

      Hey Nichole. I did reach and maintained that level of body fat until I filmed all my videos and summer was over. I got back down to that when I filmed Curvalicious and stayed there for the following summer. I don’t suggest that to most women because most women are not looking for that level of leaness, it is possible but the not the healthiest.

  • Ria Karrels says:

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  • Mia says:

    Hi Flavia 🙂

    I bought your cookbook a while ago (enjoy the food a lot, thanks for that!) and now I’ve seen your videos and your workouts. But I’ve lately seen SO many talking about exercising less (though more intensely) and not more than two or three times a week. In this video you’re talking hard exercise for at least an hour, five days a week. I’m confused here, I used to do longer workouts but I’m starting to think that was not the best. Now I don’t know what to believe 🙂 Please give me your thoughts on this.

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