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If you have any specific questions, do your best to keep your questions short and concise and ask me about ONE SPECIFIC problem you’re having.  That will help me be able to help you better!

–Flavia Del Monte


Join the discussion 119 Comments

  • alyssa says:

    This rules. I’m so excited to learn more from you….thank you for sharing your knowledge with others who want to experience life-changing results.

  • Deborah says:

    What is your best nutrition tip to aid digestion? With increase in protein in my diet, I am finding my digestion is not so regular as it used to be (probably due to absence of starchy carbs). I have included flaxmeal already into my shakes and breakfast oats. thanks!

    • Flavia says:

      Flaxseed is a great start. Eating 2 full servings of vegetables with EVERY meal will not only aid in digestion,
      It will also help you lose fat.

    • Catherine says:

      Hi Deborah

      I struggled with my digestion last year and saw a nutritional therapist. She recommended I start taking A Vogel Yarrow Complex before I ate. It stimulates the production of gastrin so that your gut knows food is coming, so it can prepare to get all the nutrients from the food. I saw improvements immediately, in fact after taking it for a fortnight one of the IT guys in work asked what I’d done to my hair – it was that shiny! This is the link to their website in the UK (where I am)

  • Jordan says:

    Hi Flavia, Im what you call skinny-fat. I need to lose belly weight! How often should I work out and should I only do weight training, instead of cardio?
    Thanks, Jordan

    • Flavia says:

      Working out 5 to 6 days a week is effective for weight loss and cardiovascular health.
      I do mon, tues, wed ON- thus off- fri, sat ON – sun off. Definitely weight training and cardio.
      Read the Big Fat Female Myths Exposed on the right side of my blog…this will explain why

  • Hi, Flavia, just wanted to say congrats on getting this going and on putting out a terrific workout based on the latest fitness science. I’ve been practicing intervals for about 6 months now and it’s completely changed my body for the WAY better.

    Couple of quick comments:

    1. While I love the free workout and info and really appreciate your willingness to offer us a quick way to get started, I was a little disappointed that I had to download 5 big videos and then pause to load each one in sequence as I went through the workout. One of the videos even stopped in the middle of a rep, with your right leg up the air!

    2. Also, it would have been good to know what equipment was required (i.e., hand weights and a ball) before I got started so I didn’t have to scramble around in the middle of the workout and make do with substitutes.

    3. Last thing: one of the reasons I was stoked on your workout was that you call it “5-Minute Fury,” but it ends up being another 30-minute, 5-round interval session like I’ve been doing. That’s a good workout, but I thought it was something different, so I felt kind of bummed that I’d downloaded all those vids and wasn’t getting what I thought.

    So, again, way to go on this great workout and your brand launch. You’re an inspiration. Just some friendly suggestions from a fellow health researcher and fitness fanatic for future marketing purposes! You asked for feedback, so woman to woman, there you go. 🙂

    Best wishes,

    • Karen Putzer says:

      Helpful tip, I actually watched the videos first, wrote down the exercises and reps. That way I always have it and you know exactly what equipment you need. It’s not rocket science folks! 🙂

      Thanks for the freebies Flavia!!

      Good Luck,


  • MGill says:

    Hi Flavia,

    Your new program, is five DVDs each of 1hr long.

    Will it be possible to break it into two 30-min workout and exercise twice a day? Will this reduce the efficiency of the workout?

    • Flavia says:

      If you need to break them up you can, at least you would be doing them. However, this will
      Take away for the effectiveness of each workout as we are trying to keep out heart rate
      high and fatigue the muscles.

  • Christine says:

    I am currently doing Maximize Your Muscle and I am in Phase 7: The Testosterone Workout. I believe in Vince’s program and I want to finish his program all the way through. My question is, you mentioned in your interview that women should train differently compared to men, is there any way I can incorporate MYM with yours, or do you have any other suggestion on what step I can take for next month?

    • Flavia says:

      Hey Christine,

      If you are on a program that is working for you stick to it. I know Vince’s products but I still
      don’t want to contradict anything for anyone’s program. I used to train with Vince and saw
      great results, just different and faster when I starting training the way I currently am. The
      major difference is keeping my heart rate elevated through out the workout.

  • Sue Neil says:

    Hi Flavia.

    I have subscribed to many fitness websites over the last couple of years (your husband’s being one of them) and have learnt alot about both fitness and nutrition, but I have never been as excited as I am about your program. You look absolutley amazing and even though I am 52 years old I aspire to have a body just like yours……one can only dream! When is your program coming out – I can’t wait to get started.

    • flavia says:

      Thanks Sue! It comes out April 26th. My mother in law loves my stuff and lost weight
      at 57!

    • Lori says:

      I agree with Sue. I have just turned 50 and on a mission to have the best body I have ever had. Flavia, Im very excited to hear more about your training. You look amazing ! Your husband does a great job but we needed your point of view. Thanks !

  • Sue Neil says:

    oops just scrolled down the web page and see that the program is due out on 26th April – wish it was sooner!

  • josie says:

    same question every women has; abs, how to lose what you don’t use, and get a Six pack…thank you

    • Flavia says:

      Hard work, a good nutrition plan and an exercise program that will make you sweat,
      challenge you, and incorporate resistance training at the same time. Nutrient timing
      Is very effective for rapid weight loss and getting a six pack.

  • Aiyana says:


    First off, thank you so much for your time!

    My biggest issue is keeping my inner thighs trim. I work out very hard for one hour to two hours a day, and I feel pretty fit, but my inner thighs are an area that I am never 100% happy with. What are foods that will aid me in reducing the ‘fat’ in that area?

    I appreciate your guidance!



    • Flavia says:

      You sound exactly like I did a few months ago…I am actually still working on getting
      my lines on my legs…and woke up with some on Sat. Lol. I really would focus on HIT
      and not isolation. As for nutrition, keeps calories lower on non-training days. It’s just
      a matter of fat that likes to leave last.

  • Sam says:

    hi Flavia. You are an inspiration, the way that you have toned your body. I was looking forward to seeing your Fury workouts, but without a computer your workout files are too big to download to my mobile. Please send me a smaller file size or a streaming link. Many thanks.

  • Sinead Murphy says:

    Hi Flavia,

    My question is I have a fairly thin frame but I have a double chin and cannot get rid of it. Have you got any tips for me please.
    Thank you

    • Flavia says:

      Sounds like your last place that fat collects is in the neck area. I would just work on
      losing fat by increasing your workout intensity. Some people loose it last in the hips,
      and the same goes…just concentrate on fat burning not specific body part training
      in terms of isolation workouts.

  • Dorothy says:

    Hi Flavia:

    This is the first time in 50+ yrs I have ever asked a question and I am excited about getting on the ground floor of a new fittness person starting their journey on a new passion and career. I have your and vince wedding workout program and have been following your journey also and have seen your transformation. My question is I have been struggling with a eating disorder for about 20+ yrs the big “B” and have no active thyroid (should be taking pills but have stop don’t like taking any kind of pills) so no matter how healthy I eat I put on wieght so I alway revert back. How long will it take for me to get my metabolism to start working again and stop putting on weight by eating healthy? I will be 53 this yr. weight 110 5’1 and around 28% body fat (what they call a skinny fat) have been working out for about 10 yrs. HELP! please don’t print my name.

    • Flavia says:

      Underactive thyroid…many people suffer from this due to different reasons than yours
      such as stress and eating too low calories. I can’t tell you specifics because I don’t know
      how your body functions compared to the majority, but usually I feel that the day after I
      tweak my nutrition and increase intensity in my workout, the next day I feel a difference.
      You will just have to keep track of your results weekly to see how your system responds
      and we can make adjustments from there.

  • meera says:

    if there is a problem area in the body like extra fat in the thighs and loose skin around the inner thigh,is the only option surgery or can it be corrected by workout??

    • flavia says:

      I do believe that people who have lost a lot of weight has loose skin that may only
      be able to be tight again through surgery…however, all I also believe most skin can
      tighten with resistance training and low body fat.

  • Les says:

    As a woman, this sounds like exactly what I need.

    Some questions for you:

    1) Does this program work for older women with endomorphic body types?

    2) I currently eat 6x/day. Can I still do this under your nutrition program?

    3) What equipment will I need to do the exercise portion as I prefer to work out in my basement?

    4) How long will it take to receive the DVD’s after ordering? How many DVD’s are there?

    Thanks Flavia for putting this program together and you are an inspiration!

    • flavia says:

      1) Yes! Definitely…tested and proven 🙂
      2) That is perfect…I eat 6x a day and stress for 5…6 is better
      3) Stability ball and free weights (medicine ball if u have one)
      4) Instantly…these are digital DVD’s and there are 5



  • Hi Flavia, I am a 56 year old woman. I’ve been a massage therapist for 6 years and just started my own business in Oct. of 2010. Whenever I start a new exercise program, I get so exhausted and am in so much pain that I find it hard to continue. Any suggestions? Thanks, Janet

    • Flavia says:

      I would suggest looking at your nutrition, making sure you have good fats and grains.
      Sounds like you are not recovering properly. Make sure to get plenty of water and sleep.

  • Barbara Melville says:

    Hi Flavia
    You look amazing and I can see the results of the hard work you have put in to achieve the look.

    I wanted to re-inforce something that you said about women’s emotions. Once we are in the cycle of wanting to lose weight and are feeling depressed or unhappy about our bodies, we are very vunerable to promotions and promises of easy weight loss. I, myself, have bought programs and have followed them for a while, only to be hit with the next “big” thing. And then start the process all over again.

    I wish it were simple to have the motivation and determination that you have (maybe being married to Vince is a great help here!) but that has to come from within. I am seriously going to try to follow only your programme. I have trained hard before to achieve my black belt in Karate – I can do it again. i will not let menopause win!

    So in addition to the great nutritional advice and exercises, maybe some motivational approaches – how to be focussed and stick to one plan?

    Congratulations to Vince on coming 5th in the competition. Number One next time – go for it Vince.

    Keep up the great work, Flavia – you are an inspiraton.

  • Ysabella says:

    I was wondering if you eat before your workout – specifically if you workout in the morning, and if so what do you eat and suggest?


    • Flavia says:

      I always eat before I hit any type of weights….usually a fast-digesting protein like fish and veggies (2 servings). If I am going in for early morning cardio…I do it on an empty stomach, but you have to be careful as your sugars can crash…if you attempt this has some food near by incase you feel sick or light headed.

  • Jarisa says:

    Hello Flavia,

    I’ve been fat all my life, and I’ve finally started to get on a diet. But i don’t really know what exercises to do to lose the body fat. I weigh 236 lbs. I’m dedicating my summer to losing weight, since I’m graduating high school and I certainly don’t want to go away to college looking fat.I also need advice on nutrition.


    Jarisa Tolentino

    • Flavia says:

      Hey Jarisa, congrats on the decision. My advice would be to seek good nutrition advice. I have had ladies lose up to 18 pounds in 6 weeks! My nutrition plan is not a diet but a lifestyle. Diet makes such a huge difference and without it, your workouts are not going to make a lot if difference. Training at a high intensity is the most effective for fat loss!

  • Steph says:

    i was just wondering if your new program full body licious is just a fitness program or does it also include nutrition advice.

  • Frances says:

    Hi Flavia,

    I just wanted to congratulate you on your new program, I can’t wait for it!!! Anyway, I’ve been following Vince for a while and doing his Your Six Pack Quest program for around 3 months now. I’m really enjoying it.

    I’d like to finish it, however I’d also like to start yours as well ( this is my dilemma). One thing I’m a bit unsure of is that all of the online fitness programs I’ve come across say that women should train in the same way as men. You’re now saying something different, I think you know what you mean, most women want to improve certain parts of their bodies – in my case the dreaded belly fat!

    Anyway, since your program is directed towards women and my main objective is to lose belly fat, do you think your program would be more suitable for me than YSPQ?

    By the way, you look smoking hot in the videos, I just hope I can look half as good as you.


    Frances (UK)

    • Flavia says:

      Thanks! I will always stress that if you are currently on a program that you are seeing progress with, stay with it. I used to train like VInce and I saw changes…but when I started training the way I do now, I saw dramatic improvements in all the right places….especially lagging body parts. Vince does include some killer workouts in his YSPQ…if it is working for you stay with it, complete it and come to mine after if you’d like….don’t mix too much other wise you wont see results….if you are ready for a change….go for it!

  • Flavia says:

    Thank you so much! I look at females in magazines and say “I can look like this”.
    There are so many times I don’t want to workout or eat right but the thing to always
    remember is that I NEVER feel bad for choosing to work out or eat right 🙂

  • Amy Yoon says:

    Hi Flavia,

    I know this is possible with plastic surgery — but, I would like to try something else first.. I am pretty thin but I have cellulite around my butt. It isn’t a lot, maybe about an inch at the top of my legs right under my butt. Also, it doesn’t seem to have much muscle, it isn’t flat, but it isn’t muscular. What are the best exercises for this?

    (also, I tried your work out video’s — it would help if they were separated a bit better, plus your trainer talks a lot and you wait until he is done before you start doing the exercise, and some parts of the video he is quite while you are doing the video). Would be great if you were doing the exercise while he was talking about what it is working, etc.

    • Flavia says:

      Hey Amy, just remember the workouts and do them on your own at a fast pace. Cellulite is fat…any workout that helps to shred fat, will help with cellulite…I had a little on my thighs which are gone now from losing fat!

  • Samantha Jones says:


    You are amazing, and a true inspiration! I’m so happy you are you! I look forward to learning about your style and awesome tips to gain real lasting change and effects! I started listening and following Vince about two years ago and recently got the email that his wife is taking over the female side. Great news! Thank you so much! Good luck!


  • Priti says:

    Hi Flavia,
    I,m already a big fan of your workouts!
    I have one question, does the program also works for ectomorphs?
    I want a more woman figure and not seeking for majour fatloss.
    Keep up the good work and thank you very much,
    greetings from Holland

    • Flavia says:

      Yes it does…it really is catered for a woman’s body. I had 95 test subjects all form various ages, different shapes and sizes and only one had difficulty and was not following my advice.

  • Priti says:

    Oh sorry my mistake, i think i,m a ecto/meso type because i have what belly en waist fat.
    eather way i don,t want to be to skinny

    thank you,

  • J says:

    Hi, Flavia my name is J and Im 23. I weigh 145 and my height is 5’5. I dont want to loose any serious weight but I have really bad lovehandles and a stomach pudge. I my goals were to get a small waist, flat tummy, and lift my butt. I have been exercising at home for about 2-3 weeks not maybe 2-3days a week for about 45 minutes to an hour. I have been drinking whey protein and lifting 10lb weights. I have been trying to do leg exercise and butt exercises and the exercises from your videos. I’m having trouble with my ultimate goals. I have been trying to eat healthier. Do you have any suggestions that might help me better achieve my goals by June, or July. Do you think it would better if I go to a gym? Also everything I eat seems to just go to my stomach and sit there. I’m afraid that if I do alot of exercise I might get smaller legs and thats not what I want. I wanted nice thick legs and thighs, Not too big. A small waist, flat tummy, and my butt lifted to be nice round and soft. Which is better Whey Protein or Soy Protein. I read online that Soy was better for getting a bigger butt. Not sure how true that is and I try not to believe everything I come across on the net. I like to consult professionals like yourself. I also have a few exercise gadgets like the shake weight and an ab belt. Do you think these gadgets work? Sorry for all the questions. It’s just so much I want to know about fitness and staying in shape.

    Thanks J

    • Flavia says:

      J, In order to lose fat you have to keep your heart rate up during your workouts and adjust you calories making sure you eat healthy and the right foods at the right times. As for the legs, focus on losing fat as your first goal than worry about shaping your legs. Soy is not good for you…it is linked to a lot of cancers. Gadgets….although I haven’t tried these, I doubt they work. Working out from home is fine if you know what you are doing. I personally love the gym because it gives me tons of variety!

  • NAA says:

    I have lost about 10lbs but unfortunately the shape of my boby has changed undesireably. My butt and thighs have gone really small with very little change in my waistline. PLEASE ADVISE ME ON WHAT TO DO TO REVERSE THIS .

    • Flavia says:

      Sounds like you need to add some muscle to your glutes and work on your core…leaving out the weights on obliques.

  • anne says:

    Hi Flavia…Im so excited to use your program. Im one of the people who have been working out for 20 years now and have tried absolutely everything and workout for over an hour a day, follow a very clean diet and yet STILL cannot achieve that lean chiseled look. I do have muscle but not lean enough.

    I noticed on the download of your conversation it said to take advantage of the 5 dvds until April 28th but I dont see them anywhere. Ive downloaded the 5 minute fury but Im sure this isnt what youre talking about or did I miss something?

  • chilie says:

    How do you deal with the pressure of this video series being huge? Are you scared that it won’t be as good as Vince’s? Like in life we have to deal with that kind of pressure any suggestion on how to overcome pressure both self-imposed and what life throws at you?

    • Flavia says:

      Great question, I am not in competition with Vince and his success is my success and vice versa. There are times that I feel like I don’t want to do this, but that is just fear and I am looking at my ultimate dreams of helping others. It is the same way with my nursing…it is a scary profession but I know that I have a purpose and I will do my best to fulfil what I have been put here to do. This feels right for now and I think if you just follow your heart and try to remember that it isn’t about you, you’ll be able to face your fears in all areas in life.

    • Flavia says:

      Great Question. I am not in competition with Vince. His success is my success and vice versa. When pressure comes I remember that this life really isn’t about me really. Same thing goes with my nursing…it is scary and fearful at times but helping others is what God as made me passionate about and I am willing to fulfil and thankful for the opportunity. Remembering that people can benefit from something you have has made me overcome pressures and hope to continue in the future.

  • Alicia says:

    Hi Flavia

    Is your program going to be a full body workout in each session or different parts of the body one at a time at different sessions? Also how long will each workout session be?

    • Flavia says:

      These will be approximately 1 hour, depending on your fitness level. They are all full body with emphasis on a different area in each workout to make sure all the big muscle groups get punished. I incorporate a lot of stability exercises to strengthen the whole body and perfect the posture!

  • Beth Hayes says:

    Thanks for the great video! Like others below, I struggle with my inner thigh area. Can you pleeeeaaassee reiterate some specific HITT exercises for this area?

    • Flavia says:

      Hey Beth,
      I love to do the incline elliptical for cardio. I do 1 minute high level, 1 minute low level. Lunges and Squats however, really shape them up perfectly

  • Charnie says:

    Hi Flavia. Really looking forward to your new program….just wondering though, I have a few newly diagnosed food intolerances…like dairy, egg and gluten and nuts.
    Will I still be able to follow your nutrition plan?


    • Flavia says:

      I don’t use a lot of dairy…they foods that people are becoming intolerant to, seem to be the foods that aren’t good for you, unless, like dairy, they are in their raw form.

  • Laura says:

    Congrats Flavia! It’s been so fun learning more about you and all the hard work you have put into this new endeavor. It is easy to see you are passionate about it and well prepared. I remember when the wedding workout video came out, and I thought to myself, “that is the perfect figure”. Good for you 🙂 Now you are an inspiration for me to get there. I am so excited you are a nurse because my question is nursing related:

    I am a NICU/PICU nurse and work the oh so fabulous 7pm to 730am shift, only 3-4 shifts a week though, and typically not more than 3-4 in a row, depending on how my block goes within the time period. Please please please give me any suggestions you have about when is the best time to work out when doing shift work, especially such long hours, as well as any nutrition tips. Sometimes when I wake up after sleeping all day I am a zombie and tired, but if I wait til I am home my legs (and eyes) are very tired. However, when I am on a stretch, I know I cannot take all those days off from working out. I’ve considered working out at home with body weight exercises just to do something, but I know that lifting big is the way to go!

    Thanks for any insight, and again, it’s so great seeing you start off. I think it is wonderful that you are using your nursing knowledge to support your work in the fitness industry. Good luck!

  • jessie says:

    I purchased a program called the truth to six pack abs. and was referred to your website!
    i am completely excited to try and start this!
    you seem real and down to earth, and i love that!
    When does your full program come out? april 26th?
    and will it be emailed to me, since i have already subscribed to your program?

    • Flavia says:

      Hey Jessie,
      Mike is great! Thanks for response to his email. You will receive another email from Mike with the link to buy the program on April 26th. Looking forward to being your coach!

  • Barb says:

    Hi Flavia –

    I have enjoyed your videos so far and I like your style of keeping it real and B.S. free 🙂

    Anyhow, I am very interested in your new program, however I have 2 levels fused in my back – will there be any exercise modifications in the DVD’s to follow, or do your exercises not need modifications for this type of problem?


    • Flavia says:

      That you would have to check with your doctor….sorry, there is no way of me safely telling you that answer. You could take the printable worksheets to the doctor and ask him/her what you can and cannot do. They come with pictures of the start and finish positions.

  • Clea says:

    Hi Flavia,

    Delighted to hear of your program and can’t wait to get my hand on it…I am currently following Jillian Michaels program, circuit training and eating 1200 cals a day, mostly clean foods, i am pear shaped and fear bulking up my thighs and butt and lower half of my body in general. How can i prevent this?

    You look amazing and hopefully if i follow your program, i could look half as good as you!!!

    • Flavia says:

      Keep doing exercises that will keep your heart rate high. It is very hard to bulk on 1200 calories…sounds like you are on the right track!

  • Beryl says:

    Hi Flavia,
    I have been trying to loose weight for as long as i can remember, I had successfully lost some weight only to gain it all back due to severe attacks of PCOS, and have been also diagnosed with wheat, egg, lactose and nut intollerance. I train 5-6x a week and am 156cm tall, weigh 70kg at 47%body fat! i have recently downloaded Metabolic cooking to give a twist to my diet. I had been a raw vegan for the last year but gained back all the weight i had lost all of a sudden due to bad pcos attacks. Do full body workouts help to loose fat even when pcos strikes? I am wide at shoulders and waist line, with most of the fat in my butt and thighs. I want to achieve that chisled look by summer. I am a fitness instructor and Zumba instructor (that’s where i saw you for the first time in video and didn’t know who u were until now), and want to have a good body to mirror to my clients! Please help! If i stop training for even 5 days it seems i go puffy again and loose all the strenght i had gained.

    • Flavia says:

      I can’t say that it will because I have never tested it out with any woman with PCOS. There are a lot of dynamic movements, weight lifting, jumps, high intensity stuff, so if you can do all that, than there shouldn’t be a problem doing these workouts. You could always try and if it doesn’t work for you, you have a window of time to get a refund 😉

  • Heidi says:

    Hi Flavia,

    You program looks very interesting. I have one more week on John Romaneillo’s Final Phase Fat Loss program, To be honest, I hate Final Phase Fat Loss even though I have stuck with it. I have gone from 25 to 23% Bf in five weeks (as I said I have one week left.) I CANNOT WAIT TO BE DONE WITH THIS PROGRAM. There are 4 different types of weighted workouts a week and they often use heavy weights. There is very little cardio (one day of HIIT) other than some dynamic interrupts. I have def toned up, yet I’d like to get leaner and use a program I actually look forward to.

    Also, I have been using Metabolioc Cooking for past two weeks to tighten up my nutrition and it’s going well. I don’t think I can “handle” any more changes to my nutrition right now as I am still adjusting to Metabolic Cooking. Do you think Metabolic Cooking would work to get results for your program?

    Do you know how your program compares to FPFL? You say this is a hard program, I don’t think I could handle something harder than FPFL.

    Also, it sounds like you can do these workouts at home. I don’t have a gym membership, but I have at home equipment. Is my assessment that you can do this program at home correct?



  • Michelle says:

    I just ordered the videos – can’t wait to watch and start them, that being said – how do I get them? I didn’t get an auto pop up after my payment processed. ALSO, is anything in this workout going to help my upper arms – you know, the part that jiggles when you wave? In the last year I have lost 50lbs, and although I have a BMI of 19 and have made a lot of progress, I still have flab!!! Mostly in the belly, but my arms (and quite frankly my inner thighs) irritate me the most – please tell me something that will help. I have been increasing the amount of push-ups that I do, my arms are looking really cut and my shoulders are becoming decently sculpted, but not the jiggly part of the upper arm! 🙁 HELP.

    • Flavia says:

      Hey Michelle,
      Yes you will get all that off, no worries…just follow the plan. You need to submit a ticket in the helpdesk for your username and password…should have been sent to your email. Thanks!

  • Kim says:

    Flavia, I just finished day 3 of your program and I LOVE the workouts–just what I’ve been looking for! I can already feel changes in my body and I’m really excited to get through the next 4 weeks and get great results–thanks so much for all the time you put into this! 🙂
    I had a nutrition related question–if following your Deadline Diet for example and trying to get sufficient calories/protein grams, etc, is it imperative to eat 5 meals? What if work, etc gets in the way and I miss a meal–should I make up the extra nutrient grms/calories over the next remaining meals, or is it ok to let this slip sometimes (but not make a habit of it)? Thanks so much! 🙂

    • Flavia says:

      Not missing meals is very important as you are causing your metabolism to keep working, but if it happens that you do miss…yes make up the calories. Have food ready…cooked, cut and packaged for work if you can. Thanks for the comments and keep them coming!

  • Charlotte says:

    Should we be incorporating any HIT sessions along with the 5 workout days or is your program as a stand alone enough for fat loss when you are already on the lean side? I’m at 13% bf but need to get rid of the last of the fat on my thighs. It seems resistant to anything I’ve tried so far! I worry about overtraining and burnout.
    And I just have to say that I love your circuits! They kick my butt! But in a good way 😉 It’s definitely better than my boring old routine. You have done a terrific job with this product!!

    • Flavia says:

      Thanks Charlotte….if you are that lean….add 3 days of morning HIIT if you can. If not…on one day off do a HIIT and go for at least a steady pace walk 2 other days.

  • Swarna says:

    Hi Flavia,
    I have been working out for four years now (started at 19). It was the same everyday; mostly a cardio machine for 30 mins followed by about 200 crunches and leg raises, few bicep curls and the other weights machines. Initially I saw good results (the first year I went from 60 kilos to 50kilos) but after that I was not getting anywhere. NEVER in four years did I even see the faintest lines of the formation of a tight ab on me! But one week into your program and I can already see and feel the changes! and trust me, I am not hallucinating due to exhaustion!
    I love your honesty and have regard for your opinion! The other end of the spectrum is the magazine and tabloid females who look fab but go around saying “Oh but I LOVE icecream” or “I eat cheesecake everyday!” Thank You so much for releasing this DVD! I will definitely spread your word around among my friends!

    One question: what would be the ideal body fat for a 5’5” inch girl weighing around 50 kilos, age 24…At the peak of my workouts I had hit an 9% body fat level. This was about 8 months ago. I’m guessing thats not healthy! I was also told that I was storing water in my stomach area. My body fat has probably increased now but I havent checked recently. So what should I be aiming for?

    Thanks and good luck!

    • Swarna says:

      Oh one other thing…when i was at the 9% level, I was not looking skinny at all! I had decent looking arms and legs. not skinny. I’m guessing that was the effect of excess water!

    • Flavia says:

      Hey Swarna, that is really low. Females should be 15 – 18% body fat for everything to function optimaly!

  • Nichea Barry says:

    Hi Flavia. The question I have to ask is about body types and shapes. You hear soo much about body types and each woman holds fat more in some areas than in others. My concern is I have always had larger legs and a bigger ‘chest’, and I don’t mean my pec’ can I use your programme to:

    1: Trim the fat off of already muscular legs without adding more muscles?

    2: Shrink my ‘chest’ without getting big pec’s underneath?

    I already bought your programme, and wonder if I would need to tweak it because of shape, having already decent muscles under some significant fat?

    • Flavia says:

      No tweaking, that comes when you are very low on the body fat percentage. You do the same workout for every body type because we are getting rid of fat. Fat comes off they way it’s wants to on everyone’s body differrently…trust in the program.

  • Heather says:

    Hello Flavia,
    I have started doing your workout and hae a question about the abs (day 2). A couple of them were really hard to do (trying to control the ball and work up to the movements specifically : the jacknife in set 1, the plank touch down and the crossover. Do you have any suggestions for a way to modify these these and build up to the full version? Is it easier to do with a smaller/large ball and more/less inflation? could I substitue a step or bench to elevate the feet and do the move? Or is it better to just attempt the moves?

    • Flavia says:

      Hey Heather,
      Yes, do anything that you feel comfortable doing. You will become stronger every week. Just make sure to go back and try them after a couple weeks…but yes…substitute whenever you need to!

  • Cindy says:

    Any update on the at home version dvd?

    I had a question regarding the exercised with the bosu? What options do we have if we have no access to a bosu?

    • Flavia says:

      I am filming them on Thursday so they should be available next week. If you are talking about the push up with press. Just do a simple pushup…and if you want to add a press…grab the stability ball and lift that above your head.

  • Bren says:

    I am still on the fence and have not committed to try this program. I really hate that I missed the first day it was available along with the Deadline Diet. Is any eating plan included with the program? I want to try but am hesitant because I am 55 and frankly not sure I can do it since its been many years since I worked out. Sounds HARD

  • Sarah says:

    Great story and love all the great material you put out…free and paid. Your a role model to a lot of young women. Thanks you for you do. Love the new program


  • Vivi Henman says:

    Hi Flavia,
    First of all I love your workouts, I love waking up feeling so sore lets me know I did something right!!
    I am now on day 3 Booty Booster workout and I am also following your Deadline diet I am as well on day 3 with the diet. I have 20lbs of post pregnancy weight to lose and seem to be struggling with the last bit of weight. Ive had 2 csections now, my lower gut is my target my main goal want that flap of fat gone! I was curious if you have noticed that women who have had csections as well losing that pregnancy weight seem to lose slower then the average? Would you suggest more cardio ontop of your workout programs as well?? Thanks so much!

    • Flavia says:

      Hey Vivi….I do notice that some woman have problems and some don’t….I really think it was the job of the surgeon. I believe that unless there is a ton of scar should be able to get a pretty flat tummy. You need to so a lot of core and eat right. Yes you could always do more cardio…it will only help you faster along…unless you do too much…but your body will let you know if you are over working it. If you have scar tissue….and it is somewhat recent…try to break it down by massage.

      • Vivi Henman says:

        Thank you so much for the reply, your a very true to the heart genuine person who does care about helping us females reach our ultimate Flavilicious bodies! I have recommened your program to many others!! Best of luck to you and Im sure you will have a very long lasting career bc I know Im wanting more Flavilicious Fitness!!! Im looking forward to ur home dvd’s, pls let us know when they are available.

  • Patsy says:

    Hi Flavia,

    I love your workouts. You look absolutely wonderful and I’m hoping to look at least half as good as you do in time.
    Your workouts are super challenging. I started on Sunday with day one tight and trim thighs and it’s Wednesday now and I’m only now getting over the soreness, and I couldn’t even complte 3 circuits of each. Man are they hard!!! But I’m determined to transform my body and with all the programs that I have bought, and believe me, I got plenty, I’m finally willing to put the work in to do yours, I guess because it’s hard and I do like a challenge. I’m currently trying your deadline diet as well and I’m hoping to jump start my results. I’ll keep you posted on how it goes. Keep up the great work.

  • Sarah says:

    Dear Flavia,

    I know you can’t spot reduce, and I know that too much of anything isn’t good. That being said. I am stuck, I am trying to lose these last stubborn 10 lbs of fat. I am working out with weights, cardio and trying to eat clean and nothing. Should I be changing my workouts to the morning? Also, I feel like I have more fat on one thigh then the other, can I get rid of this without surgery?

    p.s. Love how you are helping woman 🙂 I hope one day to look like you!

    • Flavia says:

      Hey Sarah, I would make sure your heart rate is high high high during your workouts. No matter what time of day it is…it is more important to learn how to train well and eat well.

      • Sarah says:

        Thanks Flavia,

        So I should be doing cardio that only keeps my heart rate high…cycling, HIT workouts, running..stuff like that? What about the extra weight on my thighs that seems to linger no matter how much weight I lose?

        • Flavia says:

          No not only HIT…you should do slow and steady one day a week when you are ready. I will send out an email when the HIIT exercises are ready on the members page with Michael Del Monte. It should be available today and it will go through all the guidlines for cardio. Lagging body parts only mean there is more fat in that area than others…it will only go away as you lose fat….there isn’t a specific way to train lagging body parts…there are exercisise that shape them once there isn’t a lot of fat there and there are exercises that will make you burn more calories than others!

  • Nikki Ranshaw says:

    Hi Flavia,
    Do you ever have sports massage to help with muscle recovery and welbeing. Im contemplating a monthly massage as i have been infomed there a great way of helping muscle recooperate, release toxins and relieve tension. Do you believe sports massage are of any value?

    • Flavia says:

      OH YES!!! I have on in 9 hours…I better get to bed! HIGHLY recommend and epsom salt baths too!

  • Mya says:

    Excellent article and easy to understand explanation. How do I go about getting permission to post part of the article in my upcoming news letter? Giving proper credit to you the author and link to the site would not be a problem.

    • Flavia says:

      You’re allowed to post my content anywhere on the Internet as long as my author bio and credit to my name is given credit! Thanks.

  • Yessica says:

    Flavia I have a question: I’m a vegetarian, the only animal product that I eat is cheese…. my question is, do I have to take a suplement to balance my source of protein ??… thank you beautiful

    • Flavia says:

      You want to make sure you are getting around 1 gram of protein per pound of body weight if you are resistance training. Whole foods are always the best option. Beans, greek yogurt, eggs (not sure if you eggs), are great non-animal poducts, along with cheese.

      • Yessica says:

        thank you for your quick answer, I’ll make sure to get that gram of protein…

        I have another question, do you recommend to take any fat burning product ??, a friend of mine told me very good things about a product call “ab cuts”

        • Flavia says:

          Do your research, they work but they really don’t make that much of a difference. I wouldn’t recommend any but I have taken them.

  • Erin T. says:

    Hi Flavia…
    I love the workouts! I have three young kidos though, so I’m pretty short on time. I’m trying to do the 3 on and 2 on sequence for the circuits. But what would be best for cardio when I don’t have time to workout twice a day? Thanks for all the hard work you put into this program, it’s great so far:)
    Erin T.

    • Flavia says:

      Thanks Erin. The best cardio is intervals. Anytype…spints, eliptial, hills etc! These will leave you burning fat all day long!

      • Erin T. says:

        Thanks flavia,
        I was wondering more specifically if it’s better to stick to the circuits 5 days a week or go to cardio on certain days, since I don’t have time to work out twice a day. Or maybe do half circuits part cardio? I just don’t want to skip my running. Thanks if you could help me figure this out.
        Erin T.

  • Mrs. McReynolds says:

    I am built similar to Kim Kardashian, very curvy. I have been following your nutritional advice and doing the five min fury workouts as well as some other things from you and your husband. however i seem to be getting bulkier in my thighs and butt, when will i start to see things slim down? thanks
    Mrs. McReyolds

    • Flavia says:

      Hhi Mrs. McReyolds, how long have you been doing the workouts for? Sounds like you need to add some cardio into your reguime. Start with 2, 20 minute sessions of interval cardio and you should start to see your thighs shrinking in no time. Add in a third day of cardio after a week of two.

  • Chandra says:

    I have a slightly visible six pack, but the excess belly fat layer that sits adamantly on top is just killing me. My diet is pretty darn good for the most part so it’s frustrating for me to work so hard and get only half of the results I’m trying to achieve. Help Flavi!

    • Flavia says:

      Hey Chandra, I didn’t get my abs until I started training my abs 4-5 times a weeks and did circuit training where I kept my heart rate high the entire time. You have to build up the abdominal muscles underneth and then shed the weight that is on top…this part can only be done with a diet (exercise certainly helps though)

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