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  • Les says:

    Would I need to do anything further than using your 5 DVD’s a week to get awesome results? I enjoy resistance training but my understanding is also to do some cardio to burn fat or is there cardio built into some of the DVD’s?

    I currently train 7 days a week, the 7th being a dedicated stretch workout. I would love to have permission to train 5 days a week rather than 7.

    Just seeking clarification.

    Thanks in advance Flavia.

    • Flavia says:

      You could add in cardio if you feel you can and wan too..the more you do these workouts, the better conditioned you become. These workouts however, will make you sweat harder than cardio will ever do. That is the beauty of these type of exercises. You don’t need to do more…the majority of people will be just fine sticking to the workouts alone!

  • Victoria says:

    I to am wondering if you have to do anything else with the DVD set. I currently don’t do much working out but am looking to look my best and there for I’m willing to put in the work with the right Kind of work out that will work for me. To keep me motivated I started a work out journey blog and I’m using it to track myself and to reach out to other woman and mothers like myself to finally take time for themselves and get there health under control.

  • Heather says:

    I would like to know if this is a work-out program that can be done at home? I’m really interested in getting fit over the summer while I have the time; in the fall I start nursing school so my schedule will be quite chaotic, though I still plan on working-out and staying healthy and fit of course.

    Thanks Flavia!

    • Flavia says:

      Yes, I know all about nursing school! Yes it can be. You will need a stability ball, dumbbells 3-15 pounds and a resistance band or resistance rope (I keep forgetting to tell people about the band/rope)

  • Jen says:

    Soooooo excited about this!! Can’t wait to hear more about it!

  • Terra says:

    Hi Flavia,
    As a former member of MYM, I am SO looking forward to seeing and doing your method! During my workouts with Vince’s, or Roman’s or Dr K’s systems, I kept wondering and wishing for a system for WOMEN; and when I saw your pictures in Vince’s promos—well, I thought I’d like to train the same way YOU did. Now, you’ve developed your method, and I can’t wait to see it! (I just hope it’s not too expensive…) Anyway, thanks for developing it, and very soon offering it to us LADIES! (and I do like to workout hard, but smart!)
    thanks again,
    your fan, Terra

  • Karen Hayden says:

    I am anxiously waiting for the 26th so I can order the dvd’s and begin your program. I want to start already. I have lost 134 pounds over the last 2 years and now I want to really tone and firm up. I have been running full and half marathons but that is just not getting me toned the way I want to be.I am very excited to have found you through your husband and have been looking forward to your program coming out.

    • shelly says:

      Just reading through the comments and had to say WAY TO GO on all that weight loss! That’s awesome! 🙂

  • jessie says:

    hi flavia!
    would there be any way to buy the DVD’s physically,
    or are they just available for download?

  • antonio carlos vieira filho says:


    • Flavia says:

      I have to say that I love my butt and I love that it stayed a little plump despite losing so much body fat. It will obviously depend on her but I hit the glutes hard to really lift the booty. You will also love what I have as a bouns….it’s a secret until after you become a member 🙂

  • Debbie says:

    I’m with Jessie. Can we physically purchase these?

  • stacie says:

    Hi flavia,
    I love to workout but am limited in my flexibility and balance due to a car accident. can I modify some of your exercises if needed

    • Flavia says:

      Yes you will be able to and we are working with a lot of stability muscles to improve balance…which sounds like it may be vry helpful to you!

  • kelly says:

    Hi Flavia,
    Last year, prior to my sons first communion, I did the “Wedding Workout”. I must say I was in the best shape of my life. At 41 years old, and the mother of two boys, my friends could not believe my ABS!!!!! Most of the people at the gym noticed, I have often been mistaken for one of the trainers. I am so looking forward to starting this program, to pick up where the wedding workout left off. Nothing I have done over the past 9 months since completing it has even come close (until next Tuesday!). My question is how involved will the nutrition portion be? Will there be meal plans? Will it be very specific (I like specific)? Looking forward to your response. Thanks….

    • Flavia says:

      Hey Kelly,
      The nutrition portion is my favorite part because I have the secrets to changing the way women veiw nutrition that will change lives! It is only available to members only….after purchasing FULL-BODY-LICIOUS. There are sample meal plans but there are mostly a “changing habits” approach and will be very specific. Great to hear that you followed the Wedding Workout…that was a lot of fun to put together 🙂

  • Kylie says:

    Hi Flavia,
    You’ve been saying these will be ‘full-body’ workouts, but the sneak peek above makes it look more like there is a different focus for each day. Is it a split system, or 5 x full body workouts?


    • Flavia says:

      There is a new focus every day but we are still do full body workouts…5x Full Body with emphases on certain body parts

  • miha says:

    Hi flavia,im soo excited about ur new workout program.i’m underweight,bt i still hv flab all ovr my body.will ths progrm make me lose weight furthr cause i wont b needing tht i jz want to zap away those flabs and get more definition.n cud each workout b done less than an hour cz i dont hv enuf tym to fit those hours into my bz schedule.thnks.

  • simi says:

    hi flavia,

    i am truly excited about the workout prog. One thing want to ask is, would u include any nutrition induction in ur program? coz i think maybe a speicific deit program is needed for ur program or??

  • mgill says:

    Hi Falvia, I am very excited about your program.

    Two important questions:

    1. Are you planning to have a forum for users who buy your program?
    A support system will be great so we will not feel ‘alone’ and left on our own if we need to ask questions.
    I have bought many programs, and after buying them, I feel ‘lost’ as there is no support system.

    2.As you said, exercise is a life-time thing. After 12 weeks of the program where do we go from there?
    It will be great if we have a women’s exercise club. There are many man trainers out there. Will you offer us a continuous program for us women so we keep improving?

    I know you are just starting out. But I am excited to get the program. And I ltried your five- minute Fury program and I really like it. Got me huffing and puffing. It was a workout! So I am expecting great things from your program and I hope to continue this for the long-haul.

    Regards, Manjeet

  • mgill says:

    Hi flavia, I am just looking at resistance bands on the Internet. What brand do you suggest? I have got the gym ball and dumbells.

    But I don’t have resistance bands. Can you help me out as to what types of bands are good and what type of resistance level should I be looking at for the exercises. Just want ot get everything in place so I can start immediately

  • Michelle Ransom says:

    I have been workingout 5 to 6 days a week for the past 5 years and cannot lose the last 5 to 10 pounds that is stored in my midsection.

    I am 40 years old with 2 adult children and would love to have a flat tummy and look HOT for my husband, our 21st wedding anniversary is coming up.


  • Natasha Chan says:

    Hey Flavia,

    Just a quick question. I wanted to ask if you’ve included a note in your program for people who are just starting to work out in such an intensive way? I’m pretty sure you have but I just wanted to check if you have in case I end up buying the program and finding it too hard cos when I tried out your fury workout yesterday, I could only complete two repetitions of the entire workout (which is less than 50% of the workout). I was drenched in sweat even though I lasted for only 15 mins and I’m aching today!! It would be really helpful if you could give us really amateur girls some advice about how to ease into the program. I never thought I was that unfit- guess you really adapt to cardio after a while!

    Thanks for all your great advice so far. =)

    • Flavia says:

      Hey Natasha, That is great that the workout made you sweat…if I don’t sweat and huff and puff during my workout….I get upset with myself because I know that I can work harder….The workouts are tough and the way to ease into them are by taking longer rest periods, not using weight at first and doing one set and working your way up! These are conditioning workouts so the more you do them, the fitter you become 🙂

      • Natasha Chan says:

        Yeah, I was pretty impressed that you weren’t out of breath in the video. The squat against the wall was a killer- thankfully, I did it in my room so no one could see me in that state. Lol. Anyways thanks for getting back to me so quickly- it’s really nice to see that you take the time to reply to us. Have a great weekend & you must be so proud of the large number of people who are taking interest in the program! =)

  • Susan Gaul says:

    Hi Flavia,

    I would like the opportunity to win your DVDs and have that extra help in getting my body in the best shape it can be. In January I will turn 50 and so my goal is to try and get that shape I have always wanted but have just thought to myself, I should just accept the way I am. I am a mother of 3 adult children, I have 1 grandson and a granddaughter on the way. I would love to feel confident in whatever I wear and be happy and excited to go clothes shopping, I hate it now. I have always wanted to feel comfortable in a 2 piece bathing suit and have my husband just be amazed at how good I would look in one too.
    I have always put my needs to the side to raise my kids, take care of my father for 9 yrs while he lived with us, and now taking care of our twin nieces who will be 12 next month. I have just started back into the gym and I have lost 4 or 5 pds and I am seeing the inches go down too. I work full time and with kids at home still we have a busy schedule. So my “Me” time is short. I would love to have some extra help and support with your DVDs.
    Thank you for taking the time to read this.
    Susan Gaul

  • wendy says:

    I understand 70% of how you look is how you eat. Is there a meal plan that comes with these workouts?

  • Beth Hayes says:

    How does this program compare with your 5 Minute Fury program? Obviously the duration must be longer, but are there other, more targeted exercises in each of the five dvds? Specifically, are there new exercises designed for the inner thigh and underarm jiggle areas?


  • Laura Morgan says:

    Thank you for the sneak peak Flavia!
    can’t wait to see the whole program 🙂
    Laura x

  • Lucile says:

    Hi Flavia
    It would be great to discover your DVD’s and be one of the first European girl to work on it !!!
    I’m sure that it would help me to reach my next level and achieve my goals !!

    Happy Easter


  • Charlotte says:

    I have been lifting weights for a few years now, and while I am very lean (13% bf) and have seen positive changes in my body (especially in my upper body and abs), my thighs seem to be resistant to it. I eat a very clean diet, lift heavier weight and incorporate HIT into my fitness routine already. But the fat clings to my thighs and just won’t go away. I’m a total pear! Do you think that your workout system could tackle the problem I’ve tried tried to rid myself of for YEARS?? And did your test group lose any cellulite? That’s another issue I have struggled with 🙁

  • suzanne says:

    hi flavia
    waited til midnght for your full body licious workouts and there is no link how do i get it???

  • After seeing the previews of this program and going through all the FREE material I can see this is going to be an amazing product. These workouts are awesome, Can’t wait for midnight and the full release of Full Body Licious.

  • Lorena Castaldelli says:

    I cant wait to tried out !!!!!! WIIIIIIIII

  • MLW says:

    If I download the workouts, how can I get them on DVD so I can do them from the TV? I think it would. Be difficult to do them from the computer.

  • Andrea says:

    Hello Flavia,

    I purchased the Full Body Licious program and the Booty Shredder program. The Booty Shredder does not say how often we should do them. Should they be done 5 days a week like Body Licious or less?

    Thanks for your help,

    • Flavia says:

      Definitely less..that workout you can either add a 6th day or do it every other or every 3rd week instead of the BOOTY BOOSTER workout. Let me know what you think!

  • SueB says:

    I downloaded your 5 min. fury circuit and was wondering how often you recommend doing this workout. I am 46 yrs. old, have been working out seriously for 2 1/2 years. I did 2 circuits of the workout yesterday and it took over half an hour. Don’t know how anyone can do 5 sets in 30 min. but will keep trying.

    • Flavia says:

      I know they are tough. I recommend doing them 4 to 5 times. Great job!

      • SueB says:

        Another question. Doing your Full Body Licious. Did you put thhese workouts in tis order for a reason or can I change the order. I have always done legs on Fri. ’cause when I do legs I DO LEGS!! Usually need a couple days to recoup. Am too sore to do some of the day 2-5 exercises after thighs on Mon. I work out Mon.-Fri. after work as well as doing 45 min medium cardio first thing in the morning. I’m loving the change of pace, and the new challenges. After 1 week I am sore from shoulders to calf. THAT’S GOOD!!

        • Flavia says:

          You can swtich the days…if you feel better doing so …do it. I recommended not to but I was just making sure people weren’t going to be over working their muscles by changing the workouts but it is more important to do them…so whatever works for you!!

  • Marla Henderson says:

    I am having a hard time getting myself to buy your stuff at this point. I have been doing FYM as well various workouts that i get from Scott Colby and a few other friends of yours. I guess because they are basically working, and your a new entity, I am a big hesitant. Other than all the reasons you have already given as far as you have done it, your training as an RN, trainer and nutritionist, why should I be willing to spend my hard earned $45 when I can still do things like what Scott is showing me for free….

    Sorry, but money is scarce in our house and my husband and I have to really know that something will deliver before we spend money on it. (We live and work in the Philippines among the poor and it is hard to put our money toward things for us when we see such poverty every day.)

    I hope that this makes sense and it truly isn’t a reflection on you, I just need more “results.”

  • Queen says:

    Hey Flavia..if you say that we don’t need a gym to carry out your workouts, how are we gonna gain access to cables, barbells etc?

  • Marcia Katos says:

    What equipment for doing this at home do you need? I have to work around alot of physical problems, the worst are elbow ligaments and tendons of which I can only lift 12.5 lbs right now from a car accident and that was 07 , I had prolotherapy to get to that much wgt, I am 58. I also have a twisted pelvis, rod in my leg and lost length in my leg. I can not tear thru exercises quickly to keep from hurting myself. I have a stability ball, wgt to 10lbs at home, some thera bands but no bench. I have a great deal of trouble with balance on the right due to the above mentioned problems. I have been doing wgt training for over 7 years. Am I going to be able to do this or not with these problems. I am told repetetive movement is going to make me worst. That is what did in my left arm , while having to use it instead of my right that was injured in the car accident. thank you

    • Flavia says:

      Hey Marcia,

      Lets get everything stronger…don’t use heavy weights, your focus should be on getting your stability muscles stronger. You have everything you need but a bench….you can use a chair or something around the house those!

  • Teresa says:

    Hi Flavia,
    I know that you said you don’t offer the DVDs physically for the time being, but will you be making a DVD series that is on hardcopy any time in the future? I really want your program, but I don’t have a DVD burner and I dont have the space to workout at my computer. I was going to purchase on 4/26 but this was the only thing holding me back. Please say yes! Thanks! 🙂

    • Flavia says:

      Yes I will be. I am just looking at all the feedback so I can add or take anything that doen’t work away. Thanks and it will be posted here when I do!

  • Kristi says:

    Would you recommend this workout for someone who is pregnant? I usually workout 5 days a week, and would like to continue working out while I’m pregnant.

    • Flavia says:

      No, not for being pregnant sorry. Look are Holly Risby…Yummy Mummy website! Congrats on the baby. When I get pregnant within the next couple years I will create a product 🙂

  • Jill says:

    In your program you have 4 combos and 3 exercises in each combo. Within a particular combo, do you do 1 set of each exercise and do the circuit 3 times? Or do you do all 3 reps on one exercise, then move to the 2nd exercise?

    • Flavia says:

      Do different exercises back to back within the combo and repeat the combo 3 times….then move onto the 2nd combo and do the same 🙂

  • Theresa says:

    I bought the program but can not print Day 2 or 3 workout sheets. I sent a message to the help desk but am not getting a response.

    What should I do?

  • Elisa says:

    I am a mom of 3 and with my last pregnancy 4 years ago I developed diastasis recti (3 fingers in my mid ab). I currently am doing planks and avoiding any crunch movements since I heard/read that it could make it worst, but am interested in your fitness CD’s. Are the exercises on the Ab video doable for my issue? Are there some exercises I should avoid?

  • Celeste says:

    Hey Flavia,

    I bought your workout program last week on the first day, I was so excited!! I watched the videos maybe three times each, and today was the first day of Day 1. You make it look so easy in the videos, I guess I am more out of shape then I thought. I was barely able to keep up with the reps during the first circuit, but I did all three sets, then two sets in the second circuit trying to keep up with the reps, and then only one set each for the last two circuits. The problem I have is I have never been a push up girl!! and your first circuit has push ups 🙁 Normally in my other workout videos I bought I always fast forward past the pushups cause I hated them. They are just so hard for me. Do you have any suggestions on how to make myself stronger to be able to pushups properly and not hate them? Even though I didn’t do Day 1 in full my legs are shaking and I was sweating. I am also doing this at home so I had to try to modify some workouts with the room I have. I don’t plan on quiting becuase you have really inspired me and I am going to just keep trying until I can do it in full. Can’t wait for Day 2 tommorrow 🙂
    Thank you Flavia

    • Flavia says:

      Great job Celeste! Just keep doing push ups on your knees….Keep doing them and you will get stronger and stronger. Start with trying one full push up at the beginning of every set to increase strength. Don’t give up…you will get stronger and stronger every week and look back and be amazed that you felt this way at the beginning!

  • karimi says:

    Hi. I’m from Kenya and I receive newsletters from Mark Geary who recommended your site for women’s fitness and nutrition. However, when I read your material and went to the order page, I didn’t find Kenya in the list of countries/location. Please help because I’m feeling so left behind when I read all the comments above. Also, if I’ve been on the pill, and, with the effects of weight gain, will this program still be as efficient? Thanks for taking your time to answer. Waiting(anxiously) for your reply.

    • Flavia says:

      Hi Karimi all the way in Kenya! Great having you! I am using Clickbank to process all the transations as they are very secure and well known. Unfortunately, they don’t do any transations with Kenya as of now. So sorry Karimi… email me at [email protected] and I will hook you up with some videos that will help…won’t be the same as FULL-BODY-LICIOUS but they will help!

  • Kerri says:

    Hi Flavia, I am interested in your program but have one concern before I buy it. I am a stay at home mom of 2 small girls. I don’t have a whole hour to dedicate to a workout 5 days a week. My husband works long hours with few days off. How effective is your program if I can only do half and hour at a time a few days a week??

    • Flavia says:

      Hey Kerri, it is effective but I will stress that I hit all the muscle groups in a week so if you miss out on any you may cause inbalances. I am trying to cause every muscle in the body to strengthen and achieve balance.

  • Clea says:

    Hi Flavia,

    I purchased your program and am going to be working out from home, i am at a beginner level, I have been doing circuit training for a while now, around 3 times a week. My question is, should i go ahead and try the 5 day program or should i start with the home workout program, just wondering are there major differences between them as there is only 3 days on the home workout program and there are 5 days on the other. I am afraid i’ll be missing out if i just do the home workout. Also what is the best HIT to do to lose fat, I am looking to lose around 10 pounds as quick as possible.

    Thank you

    • Flavia says:

      Hey Clea, I filmed the 5 day home workouts today and will be made available next friday on the members page. Start with the 3 workouts for the week and next…than move onto the 5, at home or in gym….the workouts are the same! If you do the 3 add in 2 days of cardio…high intensity. Best ways are sprints and stair climbers. You won’t be missing out but the 5 days is more intense! See what you can do…you will be surprised how much you will be able to do…I guide you step by step

  • Julia says:

    Great blog, Just wanted to comment that i can not connect to the rss stream, you might want install the right wordpress plugin for that to workthat.

  • Emily says:

    I cannot say that I altogether with everything that was said, but some very good information overall

  • donna says:

    I purchased the a female’s formula for a flawless figure: FULL-BODY-LICIOUS at the end of April…is this program different??? I would love another workout program to switch out to after 6 wks.


    • Flavia says:

      No it’s not different…there is an additional home version and HIIT to be found on the members page.

  • Maria says:

    Hi Flavia

    I ordered the DVD’s about 7 business days ago and I have not received any confirmation of shipping. Should I be expecting a confirmation? However, the 97.00 dollars where charged to my account by clickbank . I have no idea when it was shipped and where it is coming from, whether it is coming via
    Fedex or UPS. Is there a place in your site I can go into to track orders.



  • Abby Van Buskirk says:


    I just purchased the Extreme Fat Loss Diet and would like to use it in conjunction with your workouts. I was wondering what would be the best workout schedule to follow to maximize the results of the Extreme Fat Loss Diet?


    • Flavia says:

      I would do Day 2 on the fast days and add one of Joels on the day off of FBL so you will be doing 6 days of workouts….you can also add some cardio or an extra workout where Joel suggests if you feel up to it. Have a great time with it…work hard!

  • Debbie says:

    I have been doing weight training and cardio for 5 – 6 times a week for 4 years. I have just started your program last week…. and I really enjoy it. Lots of the exercises I have done before, however, not in the order or in the power sets you have arranged. I find it challenging. 🙂

    My question is to achieve the maximum results that you have what is the size of weight you work out with when you do this program? Also, what other weight lifting exercises to do you incorporate into your weekly work out routine, as I’m sure you did not get the results you have just by doing the “Flavilicious Fitness” program?

    I look forward to hearing from you.

    • Flavia says:

      Thanks Debbie, I use a weight that is challenging to do 10 to 12 reps. If you can do more than 12, you need heavier and aim to do 10 to 12 reps. I added some cardio 3 to 4 times a week and that is what I am currently doing now….3 HIIT and one long endurance cardio day!

      • Debbie says:

        Thanks Flavia…. so if I’m understanding you correctly there is no need to add strictly a weight day to your week where all you do is weight training? I’m trying to get my head around the fact that you don’t need to do 3 sets of 12 reps to totally exhaust a certain muscle group… ie, deltoids – you would normally do: a 3 sets of 12 overhead presses, rear delt flys, and lateral side lift then move on to another muscle group. That is not what happens in your program, as I find you’re hitting the triceps maybe 3 times a week but on totally different days. This is why I’m asking if adding another day of strictly weight training is necessary…..
        I do 4 – 5 days of cardio as well. However, I’m thinking that after Day 2 (Show Off Stomach) I won’t do cardio as that is a tough workout. 🙂

        Sorry for the questions, but I want to make sure I don’t lose the muscle I have built in the last 4 years….


        • Flavia says:

          No problem….you do want to exhaust the muscle when you are training them….and that can mean increasing the reps to 12 and/or increasing the weight. You don’t need to add another day but if you have a lagging body part you could include more on that muscle group…for instance take out the abs and add triceps instead….use a warm up that day on abs only instead of a cardio warm up….I do this with my triceps every other week or so because this is a lagging body part for me. No cardio needed after Day 2….that day is dedicated to better your conditioning. I don’t mind answering questions at all….everyone is different so we may need to tweak some aspects 🙂

          • Debbie says:

            Thanks for answering all my questions. I appreciate your time.

            Just 2 more if I could….. would you suggest doing pyramid weight training when working with weights while doing your routine…ie, starting with a 12 lb on the first set then 15 – 20 lb and then 25 lb on the last set or would it be more beneficial to work with just a set weight throughout the routine and increase the weight every couple of weeks?

            Do you suggest to workout on a empty stomach? I eat a handful of almonds or a bowl of organic steel cut oatmeal (depending on the workout).

            thank you for your patience.

          • Flavia says:

            NP….Pyramids work and I do them every so often…but not very often. I use pyramids when I am trying to build muscle.
            I only suggest working out on an empty stomach for cardio (mornings) but that takes some getting used to….I ALWAYS eat protein before and after a workout. Carbs are useful as they give energy but I keep my carbs to post-workout to aid in recovery.

  • Jill says:

    Hi I purchased the xtreme fat loss diet since you spoke so positively about it. I was wondering if it is possible to use your workouts in the xtreme fat loss program? I have been doing the full bodylicious workouts for a couple weeks now and am loving the results so I would really like to keep them up! Thanks!

  • Debbie says:


    Would you suggest a protein shake every morning before I do your workout? This is where I need help as there is so much information out there on what to eat before a workout and after. Before workouts I had a handful of almonds and I always had a protein shake after my workout and added: banana, oatmeal, spinach, carrots, blueberries, sprirunlina, and whey protein. So if you would guide me on this I would really appreciate it.

    Have a great day.

  • Lorraine says:

    I recently received an email that said there is a sample HIIT program on the FBL Member page. I am a member but not sure how to access that page. Help.

  • Kelly says:

    Can you tell me if the home version is just as effective as the gym version? If so, please explain why and if not, also please explain why. Also, I purchased the extreme fat loss diet from Joel and was wondering which of your exercise videos I should follow on each of the days for that diet?

    • Flavia says:

      The gym versions will be more effect as you will be using weights for your pull-overs and pull-downs…unless you have a pull-up bar! That’s about it though. You could do Day 2 on the fast day and on the cheat day…do one that really targets your “problem area”….area where the most fat is stored.

  • denise says:

    i just started the 1st. day of training, but felt light headed and dizzy right after the push ups (which i couldn’t do very well, since i don’t have a lot of strength in my arms); i know it could be because is has been a long time since i exercised, could i do these routines maybe in shorter frequencies till i get more fit and strength in my body, or what do you recommend??
    i am thin, but my body is flabby after 3 children and no exercise, please advise me since i really want to give this an honest try
    thank you

    • Flavia says:

      Yes, do one set of each circuit to start and add as you feel able to. Try to go through the whole day once and next week try for two! Good for you for starting!!

  • denise says:

    I am sore All over my body, and I can hardly walk down the steps!!!! like I said on my earlier post, yesterday I only completed the 1st circuit of day one and couldn’t go on, I want to do maybe the 2nd. circuit of day 1, but I am so sore I´m not sure is wise to do so, or is it the other way around???
    Also I wanted advise as to what kind of protein powder I should buy; I live in Mexico and have GNC stores available, but have no idea as to which product to buy.
    thanks for your time

  • Debbie says:

    Please ignore my last comments as I have finally got the password to work.

    Thanks anyways.

    Have a great day.


  • Nikki Ranshaw says:

    hi flavia.
    day 1, weighted barbell lunges. i am now holding 10kg above my head with the barbell. I have come to a point where i can easily complete the lunges but if i add anymore weight to the barbell my arms can not hold the weight above my head.
    would u suggest woking my legs more increasing the weight on the baarbell and resting it on my shoulders (which im able to do) or just continue with using 10kg and holding it above my head, and not work my legs so much??

    • Flavia says:

      Great job! You can add some more weight and place the bar on your shoulders this week. And next week, stay with the 10kg but increase the reps…you can switch between the two throughout the weeks, Base it on how you feel!

  • Michelle Ransom says:

    Is there a alternate exercise for the Sliding Single-Leg Side-Lunge? I do not have a slider board or slick floors, only carpet.

    Loving the workouts.

    Thank You,

  • karimi says:

    Good evening Flavia. I’m such a naughty person. I should have replied earlier but I’ve been unwell for some time now. Please forgive me. I’ll e-mail you right away for those workouts. I also missed the offer for the hardcopy disks as I’ve gathered just now. I would like to thank you, though, very much for your help. God bless you.
    PS I’m a dental surgeon. I have problems finding time to eat during the busy working days. Any tips?

    Thanks again for everything. I don’t think we really appreciate you for what you are doing for us, even with taking your time to reply and give (free) tips. You are a very generous lady and the benefits that you have sown you will reap. God surely bless you.

    • Flavia says:

      Thanks so much Karimi. Email me at [email protected] about the hardcopy set. Tips would include packaging some foods you can throw down in a hurry and having some snacks in bags that you can grab between clients (veggies). When I am nursing, I sneak in the break room and jam some food down every 3 hours. I would have easy chewing foods cut up in small pieces. Home made protein bars with some veggies are a good substitute (not every day though).

  • Tonia says:

    Hi Flavia,

    I am wondering whether or not I can do my workout BEFORE I eat breakfast in the morning? If not, how long do I have to wait until after I eat before I workout? I am finding that once my kidletts get up there is NO time to get it done! Partly as the day goes on it begins to get way too hot. We don’t have AC and won’t be getting it anytime soon!

    Would love to know your thoughts!
    As always, Thanks!

    • Flavia says:

      Hi Tonia, you could do it on an empty stomach but you may feel dizzy and not have a lot of energy. You could give it a try and see. I would eat 30 minutes before and again see how you feel. Some people need an hour to digest, some need only 10 minutes. It varies with everyone. Trial and error is what you’ll need to do to get your routine perfected! Best of luck.

  • Margarita says:

    Hi Flavia. I’m from Costa Rica. My housband and my 10 years old little girl, bought me your program… I did my first week… it is WONDERFUL!!! I love it, and it gave me hope!!!
    Thank you!!!!

  • Joanne says:

    Hi, I’m really keen to purchase these DVD’s – are they actually a DVD or just a download (which doesn’t work for me)?

  • Anu Gulati says:

    Hi Flavia!!

    Anu this side from India!

    i want to know if there is any exercise or any program offered by you for improving the bust line….or to gain mass at the right places?

    would like to hear from you soon….

    b/w i appreciate your generousity….god bless you alwayssss….:)

    • Flavia says:

      There are chest exercises to improve your pectoral muscle mass but in terms of breast size, you are out of luck. Breast tissue is fat tissue-no muscle. Improving your pect size will help lift your breast, a very good idea as you age.

      • Anu Gulati says:

        Hey thanks a lot for your very important advice..

        i am really keen to know, which are those chest exercises for improving pectoral muscle mass?

        And, also let me know for how many bucks i can purchase your program?

        waiting for your reply….

        Many Many Thanks & Best Regards

      • Anu Gulati says:

        and yeah, i would like to mention my age also….

        its 23..

  • Anu Gulati says:

    Hey thanks a lot for your very important advice..

    i am really keen to know, which are those chest exercises for improving pectoral muscle mass?

    And, also let me know for how many bucks i can purchase your program?

    waiting for your reply….

    Many Many Thanks & Best Regards

    • Flavia says:

      Hey Anu,
      You want to do multi-joint presses for mass: flat bench, incline, decline..with dumbells, machines, barbells and body weight. The pec major is responsible for adduction of the arm and rotating the arm forward, so think of those two actions when you are training your pecs. The hardcory DVDs are sold at $97 and the digital is $47. You can find them under products in the blog 🙂 I hope you come on board and become a Flavilicious Female member!

  • Anu Gulati says:

    and yeah, i would like to mention my age also….

    its 23..

  • Paige says:

    Hi Flavia!

    I’ve recently purchased the Curvalicious program and have been doing it for 2 weeks – I love it! I see that you have a special for the Curvalicious program that now includes the advanced amazing abs workout – I was also interested in purchasing the Full Bodylicious program today and was wondering if maybe since I already have the Curvalicious set if you would be interested in including the Advanced Abs in my purchase of Full Bodylicious? If not, may I purchase just the Advanced Abs download separately?

    Thanks for sharing all of your fitness workouts and information – you look awesome and are a fantastic motivator! I’m so glad I found you!!

    Best regards,


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