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This is the exact formula I relied on to get my body fat down to 13.5% and keep it there without doing anything extreme.

I’m absolutely confident that if you stick to the principles of the F.O.R.C.E. formula, you’ll feel your metabolism get hotter and see muscle definition you never thought was there.

Okay, it’s Q & A time and all I ask is that you keep your questions SPECIFIC to the content in this video.

Fire away!

— Flavia Del Monte

Join the discussion 164 Comments

  • April says:

    You sold me on the full body movements! My favorite kind! I can’t wait to use this. I agree on the legs. After I was pregnant I was so afraid to do any kind of leg work but running… soon as I hit my legs hard, that weight started coming off. You definately speak the truth! I can’t wait to start this after having my second baby because I know this will work.

    Also, love the color scheme of all these videos btw. Loving the purple.

  • Nora says:

    Can these workouts be done at home? what kind of equipment should we get? and how does someone know what weight to start with?

    YOUR AMAZING! cant wait for your program to come out!!!

    • Shanna says:

      I’m curious about this as well. Can these workouts be done at home? Also, I’m sure it’s posted somewhere, but when will they be available for purchase?? 🙂

    • Flavia says:

      Yes these workouts can be done at home. You will need a stability ball and some free weights. I also use a medicine ball and bosu ball…but you don’t NEED these. Grab a light weight and if you can do 10 reps easily, you need to increase the weight next time…Some exercises I tell you to start without any weights. The first week is usally trial and error, until you get the hang of things.

  • Rav says:

    You are such a role model, in terms of how I want to look.
    I can’t wait to use your program! Wishing you success!

  • Natalia says:

    I have the same question as Nora – can I do it at home? I have set of weights, barbells, dumbbells, fitness ball and exercise Bike.


  • Linda says:

    Hi Flavia, great work! Will your program include nutrition and will it be suitable for vegetarians?

    • Flavia says:

      The nutrition componant is separate but is amazing and jammed packed. My answer to the vegetarian questions was that I give a wide range of protein sources…but it is also geared towards meat eaters. As long as you stick to whole protein sources, which I include…you shouldn’t have a problem!

      • Mel says:

        Hi Flavia, I just purchased your system and am excited to get started! As a vegetarian and mainly vegan, it seems as though most of the protein sources are also high carb choices. Will this affect the macronutrient count for the day? Should I be striving to stick within the caloric range you give or hit the macronutrient percentages? In order to get as much protein recommended, for instance, I would have to go over the daily calories and certainly exceed the other macronutrients in the process. Do you have a separate guide to “dumb” down the diet for vegetarians? Thanks!

        • Flavia says:

          Hey Mel,

          I would for sure try to stick with at least .5 grams of protein per pound of body weight. That may help you not have to include as many carbs to make up the protein. It can also fluctuate from .5-1 gram of protein per pound of body weight. I don’t have anything specifically for vegetarians, hopefully that will come in the future.

  • Marjanna says:

    Just bought the secret abformula from dr Kareem. I also follow you and your husbands broadcasts.. what I don’t get is one says 10 minutes a day, but you say hard work. I work out 6 to 7 hours a week, running, bodysculpting, zumba and bodypump…. am I to give that up for 10 minutes a day? I am afraid to and also, I like my lessons

    • Flavia says:

      Sorry I am not following….what says 10 minutes a day? My program certainly is not and if you like what you are doing and are seeing results…stick to them!

  • Hi Flavia,

    I agree that a gal should be working out different than a boy…I did your husbands workout and though i did see my body fat drop my thighs and arms did bulk up and so i stopped doing the workout and then i actually put on weight….so how exactly is your program different from Vince’s or any other out there that claims to get a woman into super shape???

  • Sue Neil says:

    Hi Flavia,

    You have mentioned the exercises but does your program also include nutrition advice?

  • Lindsey says:

    I can’t wait to start using this, too. I don’t have a gym membership but I do have a stability ball and some dumbbells. Would you be giving us some substitute exercises to do instead of the cable machine exercises people without gym memberships could use?
    I tried your 5 minute fury and for some reason, just four circuits took me an hour.. maybe I was doing them too slowly or my weights were too heavy. Should we be using weights that can be lifted more quickly to keep the heart rate up or weights with which we can fail by the 10-15 recommended repetitions? What weights were you using?
    Also, I wasn’t clear on whether or not to go through the 15 exercises from 1-15 and then repeat 5 times or, to do the first 5, repeat 5 times then go on to the next set of five, as your trainer said 5 sets to be repeated 5 rounds..?
    Sorry for my onslaught of questions but I just want to get it right and do the best I can at home with my equipment.
    Very excited about your programme. Will it have a nutrition guide?
    Thank you once again, Flavia.
    Kind regards, Lindsey, Leeds, Engand.

    • Shanna says:

      Hey Lindsey – You’re not the only one. It took me about an hour to complete the Five min Fury as well. I didn’t really think I was going super slow or anything, but obviously it took way longer than the suggested time.

      • Mel says:

        You are not the only one that it took an hour. It was a great workout, and I don’t mind that it took nearly an hour, but it did.

    • Flavia says:

      Yes, that wasn’t very clear and I am actually fixing that. For the Fury do 5 exercises (which should take about 5 minute..a minute per exercise…that’s where the 5-minute fury comes from).. repeat that circuit 3-5 times before advancing to the next 5 exercises. There should then be 3 circuits with 5 exercises in each….somehow that was missed on the text when the video was edited.

      This was meant to be a killer workout….you will advance and do it faster and faster!

      Nutrition guide is available but separate form the DVDs

  • Victoria says:

    I’m really excited about your program and can’t wait for it to come out. I was wondering though, is this something I can do from home? I am a stay at home mom with no car so needless to say I never go any place unless I need to. I have some stuff like weights, ball, bands, pull up bar and a couple of other things. If I can do it from home what all would I need and will you show alternet ways to do something just in case we don’t have the equipment needed.

  • Deb says:

    Hard work!! Love it!! Can’t wait to see what you have in store Flavia 🙂 Leg work definitely rocks!

  • Les says:

    Hi Flavia,

    Do you have alternatives for the exercises as I have shoulder tendonitis?


    • Lisa Castle says:

      Hi Les,

      Have you heard of the mangosteen fruit. I’ve been drinking Xango (made from the whole mangosteen fruit) for 7 years now. It’s a powerful anti-inflammatory so it’s helping lots of people with migraines, arthritic pain etc. It’s also anti-histamine and helping lots of people with hay fever, allergies etc. It’s also anti-biotic, anti-fungal, anti-viral, anti-depressant, anti-anxiety, anti-stress etc etc and all with no bad side effects like the drugs on the market. Many people taking the juice with health issues so far have had amazing success. Including friends and family that had reflux, pain, migraines, sorosis, bowel issues & hay fever, etc. All of the symptoms have now disappered or they have decreased significantly. It has helped so many people for many different things that there are too many to list here. It’s been used in asia for centuries. And there’s piles and piles of published research at

      It may be able to help you get your tendonitis under control. Anyway if you’d like some more infomation on it just let me know. It’s Amazing the results people across the world are getting.

      All the best,
      Lisa Castle
      [email protected]

      P.S. Great work Flavia. Loving getting your emails. Now just time for me to get into that hard work. 🙂

  • Jamie says:

    How soon will this program be available. Is it going to be expensive?

  • mark hebert says:

    Hi Flavia,

    this is great info. I know this isn’t a muscle building program, also it’s geared towards women. But is it specific to female hormones? Guys looking to lose body fat, could they use your program?


    • Flavia says:

      Hey Mark,

      I do a lot of specialization techniques for a femine body…we focus on stability, the hour glass figure and work on posture. You won’t be bulking using this program…doing the opposite really… so I don’t reccommend it the males.

  • Steph says:

    Your body does look fantastic, i was wondering how long it took you to look like this doing the your workout program.

    • Flavia says:

      Thanks! I started January 4th with about 18% body fat at 115. I had my photo shoot around the 20th of March. So about 10 weeks. I also had a lot of trial and error while writing this program, so I had to stop what wasn’t working and change it….my program wasn’t perfected until around the beginning of March.

  • Patricia says:

    Flavia, you look great! I remember how you used to look different before you married Vince…even the hair. What a transformation. I want that too!

  • Maria says:

    HI Flavia, will these videos be workouts that we do along with you like the typical exercise workouts? I workout at home and do weights in the gym, but I really want a full body workout I can do at home but hit every body part. I hope these are follow along workouts.

    • Flavia says:

      They aren’t follow along programs….I go through wach exercise, explain them…you will receive printable workout sheets with take with you wherever you go and even at home. I give a homw version of wach exercise.

  • sherrie says:

    If these workouts can be completed at home….do you show the home demonstrations on the DVD’s AND will they be just as effective as the gym workout. I have no desire to go to a gym as I invested a fair bit of money in equiment for home use. Prior to purchasing the program, would we know what equipment and weight sizes would be required?

    • Flavia says:

      Please see all the above comments….They will ROCK you, even at home! You’ll need a dummbell stack and a stability ball!

  • Michelle says:

    Where do I get the F.O.R.C.E. workouts?

  • Angela says:

    I am interested in learning about the 95 women who were your test subjects. Do you have any before & after pictures of these women? What did they say about their experience? Also, how long did they participate in your program for?

    • Flavia says:

      Yes, I do and the pictures are FANTASTIC..They were only using the porgram for 6 weeks. I will post them very shortly 🙂

  • Janna says:

    I highly recommend Flavia’s upcoming program. I went through her test program, dropped 18 pounds and got much leaner. I can’t wait to start the next one to continue my progress. I did the whole thing at home using only free weights, a stability ball and a chair or step up.

    • Elaine says:

      Wow that’s great Janna. Just wanted to know if you were a novice to fitness or a vet? I love what Flavia has to offer. I am a novice and need to know if this is something I can keep up with and not get frustrated.

      • Flavia says:

        These wokouts will definitely challange you but don’t be afraid to step out of your comfort zone. As the weeks progress you will become better and faster. I give detailes descriptions of each basic movement as I go through and also include how to advance.

    • Shanna says:

      Awesome! Thanks for the info. Glad to hear it can be done at home.

    • Flavia says:

      You did so amazing! Great job Janna!

  • Ximena says:

    I love the way your shoulders look I cant wait for your next video! Thank you for sharing! God bless even more Vince and You!!!

  • Elaine says:

    Hey Flavia,
    You body fat% is amazing. What is your height and weight?

  • Josie says:

    Hi FLavia, Im 5’8 and weight 120 pds I definately want to tone up my whole body. my question is I don’t have weight to lose really will this be the right program for me??? Did the whole gym thing with a pt but I found that all the training they give is the same for everyone whether you want to lose weight or tone up!!! to me that’s just wrong! Looking forward to the force workout!!!! :))

    • Flavia says:

      Yes it will work…I still do these workouts and amm lean…now I am starting to really see muscle definition coming out.

  • Angie says:

    Thanks for all the good and honest information! I can admit that I initially thought “oh great another fitness model who probably never looked like a normal girl who has all the answers”, but after watching your first video I belive I misjudged you. I was hooked when you told it like it is, getting in great shape takes hard work and consistency. I have been there once and I know I worked for it harder than i worked at anything. I know i can get there again and i have a good feeling about your advice and lessons. Sorry for my bad first reaction, but thank you for being real! I look forward to your videos everyday now!
    Thank you Flavia for some renewed inspiration for me!!
    Take good care,

    • Flavia says:

      Thank you for your honesty…I do really want women to change theit lives…not to look hot but to feel hot!

  • Amanda says:

    Dear Flavia,

    You are amazing! I love your story! I am going to use you as my mentor in all areas of my life. I look up to you and I really love how you live your life!

    Cant wait till your program comes out!

    Thanks so much!!

    Amanda 🙂

  • Dawn says:

    Hi Flavia – I’ve followed for several years many of the same people you also know as well as others … John Berardi (have his Precision Nutrition program), Paul Chek, your husband, John Roman, Craig Ballantyne, Rachel Cosgrove, Lisa Shaffer, Adam Steer, and on and on and on. I watched the 5-minute fury workout videos you put out and really enjoyed them. Though most were familiar to me, it was nice to see a few new exercise movements as well. I thought you did a great job in showing how to do each exercise in proper form.

    I’m looking forward to the F.O.R.C.E. Formula program you are putting out. It’ll be nice working out to a program designed specifically for the female body.

  • Loni says:

    Hey Flavia,

    It’s about freakin time that an intellegent, beautiful woman to come out and say it like it is when it comes to serious fitness. I am so looking forward to all up comeing videos and your workout program.
    I do full body training as well. I found it interesting that you spoke of working with plains of movement rather than body parts to work, I so something similiar with my own routines!

    You Rock, GRRRL!

  • Christine says:

    How long can you keep a 13.5% body fat percentage?

  • Very nice. Concerning the fear of bulking up. Pretty hard for a woman to do that but we’re so afraid of the possibility that we do the opposite and don’t work hard enough or lift big enough weights. I got over that the day I was doing the sales in my local department store and I tried on a really expensive and very revealing designer dress. When I walked out of the dressing room the salesman admired my biceps and shoulders and asked me if I worked out. When I said yes, he nodded and said that only a woman who worked out could wear that dress so well. That and the fact I feel better than I have in years made all those hours of sweat and effort worthwhile. And what I really like about your message, Flavia, is that you don’t hide the fact that it takes work and dedication to get there. Too many fitness and weight-loss programs try to sell us “easy, no sweat”. Nothing really worth doing is easy.

  • Tori says:

    Hey there,
    I am 8 months post partum and a competing bodybuilder (mainly bikini). However, am having a hard time making muscle gains/fat losses due to my hormones being completely out of whack still (I am still nursing and plan to for awhile). Do you think your program will be able to plow through this plateau? What makes you so confident that it will/won’t? I am not trying to sound pessimistic, I have just been burned by as you say “scammers” before….

    • Flavia says:

      I think this will work if you give it an honest try. If it is muscle building you need, you need to eat more calories and increase the weight you are lifting. I take into account a female’s physique…bottom line…I needed to come up with exercises for myself to keep lean muscle and shed fat….that is what this program is designed to do. If you understand that you need increase calories, cleanly, and power up those weights….you will make gains while keeping your fat percentage low.

  • Karen says:

    I really want to try this, but at about 40 pounds overweight and very deconditioned (I was in quite good shape less than two years ago), I’m concerned as to whether it is suitable for someone really starting over from scratch. Thoughts?

    • Flavia says:

      I will be posting the before and after pictures shortly of my 95 women test group of various ages and weight. In 6 weeks some women lost 18 pounds! I think you will do well.

  • Susan says:

    Glad you cleared that up about the fury workout. I was trying to do all 15 exercises and couldn’t figure out how you could possibly do that in 5 minutes. 🙂 I only did it through 2 times b/c I was dead after 15 x 2…

  • Cat says:


    I am trying to figure out if this program is too “intro” for me. I am 5’8″, weigh 126, and wear a size 0-2. I am lean and pretty fit but would like to add some more muscle (particularly in the legs, tris and delts). I think my body fat is around 16% right now.

    Would this program be detrimental to my muscle gaining goals right now? I am doing this very slowly, as I am not into the typical “cutting and bulking” stages of traditional bodybuilders (adding fat after losing it just to build some muscle in NOT appealing to me at all!). Instead, I have recently leaned out by losing about 8 lbs of fat, and am now wanting to add more muscle in specific body parts.

    If this program is NOT appropriate for those goals, could your recommend one that is?

    Thanks so much – you look great, by the way!

    • Flavia says:

      I have been suggesting that if you want to add muscle, simply do the workouts with more weight and increase your calories. You could always slow the circuits down to keep you heart rate a little slower if you aren’t seeing gains….this will help to decrease the amount of calories you burn. I would have to tell you that you wouldn’t bulk on this training program….you may want to look at Vince Del Monte who specializes in muscle building. But, you could try it out if you like….I am still getting more definition in my legs…..and the most amazing part…..keeping the fat off. I think that is the problem with gaining muscle, a lot of times you don’t stay lean. 🙂 Hope that was helpful!

  • Beryl says:

    Hi Flavia,
    I managed to download the 5minute fury workouts and it is a great restart for me as i have changed to doing mostly cardio after getting fed up of not seeing results. I have one question, do you do 5 sets of each exercise before procceding to the next exercise or do you perform in a circuit fashion and do 5 circuits? it you perform 5 sets of each, and then 1 minute break before going to the next exercise, how long do you leave between the 5 sets?

    thanks for your inspiration to get hold of my medical condition and loose weight


    • Beryl says:

      Hi Flavia, saw the explanation u had already given above. I managed to do a bit more than half of the exercises for 4 sets and my legs are already screaming! they are already SORE:)), hope that having sore muscle feeling is a positive feeling, that will lead to fat burning and not bulking muscle building

      you rock!

  • silva says:

    FLAVIA! Hi I just finished your 5 minute workout and its amazing but so HARD!! my question is you say 15 reps 5 TIMES???!!!! I just did 15 reps 2 times and its 30min. so I dont understand do I have to do one set actually 5 times cause that would take an hour and I am exhausted after 1 set… and are you supposed to do the whole thing thru and then 4 more times??? sorry I am confused…..



  • Lindsey says:

    Not sure if this thread is still running but I was wondering how much weight you lift? You say on your DVDs (I have purchased the package and am now on booty booster!) that dumbbells upto 15kg are needed, but I wanted to know the weights you use generally for each exercise just as a guide. Should we lift to fail or what we can comfortably do to keep the heart rate high?

  • Julie says:


    Have just downloaded your workout programme. Just have one problem.
    I suffer with Oesteoarthritis in my knees, so find running and squats of any kind impossible. (My knees give way and I get shooting pains across them). There are a lot of squat type exercises in your programme.
    Any alternatives that I can do instead.


    • Flavia says:

      If the squat is with another movement such as row with squat….just leave the squat out. As for running..just go on another cardio machine and do intervals or you can always do a light job or walk….whatever feels comfortable. If you can do leg extensions…sub squats for extensions (if the Quads are what are being used). Don’t do anything that causes pain and if you go to physio…they can point you in the right direction as I don’t know what your body can and can’t handle.

  • Louise cusick says:

    Hi flavia, just completed day 1 of your 6 week transformation workout….just exhausted …but it was great to be challenged. Cannot wait for Day 2… Just a quick question. I tore my medial meniscus about 8 weeks ago …can do squats okay, but still cannot kneel on it or do twisting jumping movements burpees any alternate suggestions?

    • Flavia says:

      Please ask your Physiotherapist or physician if you can do squats. Alternatives would be to not do any of those and walk after your workout for 30 minutes until you fully recover.

  • Julie says:

    Hi I am excited about the workouts and I started them I am really overweight and it wasn’t long before I was exhausted. I didn’t even get the whole excercise in. The next day though I could hardly move my legs. I wasn’t able to do the next workout is there some reason I am in so much pain or is that normal and how long until it begins to go away.

    • Flavia says:

      Yup totally normal. I still get sore from my workouts…should feel better by the 3rd day…for me the 2nd day is the worst…not the day after.

  • Bella says:

    Hi Flavia

    I signed on to and paid for your programme, but when I looked at it, decided I was not ready to do it right now. I want to take advantage of the full refund you offer. I have emailed a couple of times, but had no response. I would be grateful if someone could be in touch to let me know how the money will be refunded. Thanks.

    • Flavia says:

      Please submit a helpdesk ticket at This, as well as my email is cleared out every night (except weekends) you shouldn’t have any issues.

  • Kelly says:

    Hi there Flavia. I am a 43 nearly 44 year old mother of 4. I bought your program maybe 10 days ago. Got straight into it…the legs. The next day I seriously could not walk or sit down. I did the ab day though, as although I have a pudding belly I want to get rid of, my core muscles there are great from pilates, and knew i could handle it. However the next day I was in so much agony (still from the legs and lower buttocks), that I couldn’t’ step up or down a stair and had to walk with my legs apart stiff as a board, they simply wouldn’t bend. When i looked at the day three exercises I knew i wasn’t going to be able to do them without really hurting myself and maybe doing muscle damage. So i gave up. It took until day 5 until I could sit down or walk without major pain. I am ready to go it again, but would like some hints. I only did two sets the first time. But is it ok to only do one set of the legs until my body gets attuned to it? If i did two again I am sure I would end up waddling like a duck and screeching every time i tried to sit down… and again not being able to finish the 5 day routine. I want to change my shape and have exactly 8 weeks to do it (meeting internet boyfriend on a trip to the USA)….no pressure here lol. Can you recommend what I can do that would keep me going? Is doing only one set of the exercises that really hurt me better than nothing at all? or is it a waste of time? Thanks. kelly

    • Flavia says:

      Hey Kelly, I think for sure…do one set for a whole week without weights…next week do two and the following week do all 3 sets. The week after that add in the weights. You can do some cardio after if want to speed up your fat loss….30 minutes should be good! Make sure to stretch for at least 10 minutes,….especially the legs and eat carbs and protein following your meal….1-2 hours post workout! Good job for pushing your self,

  • Hannah says:

    I just wanted to comment and say that I really enjoyed reading your blog post here. It was very informative and I also digg the way you write! Keep it up and I’ll be back to read more in the future

  • Riley says:

    Does anyone know where to buy this online as it seems very good.

  • Daina says:

    Can these workouts be done at home? what kind of equipment should we get? and how does someone know what weight to start with?

    • Flavia says:

      Yes, I have a separate “Home Edition”. All you need is a Stability Ball, Resistance Rope (handels are best), and some dumbbells (3-15 pounds). You will also need a chair or bench to step onto. There is a guide for starting weights and I also explain exactly what you need (in terms of equipment) to get you started.

  • Daina says:

    If I have a headache every day can I use this program?

    • Flavia says:

      I don’t see why not. If you can exercise, you can do this workout. Just make sure to stay hydrated

  • Heidi says:

    Hi Flavia,

    I am on the last day of my first cycle of XFLD. So far I love it, but I’m trying to find a program that I can do more long term after the 25 days. Your program looks awesome, but I’m confused on which one to order. I do not have a gym membership. I like following along with the Shapeshifter videos on my laptop at home since I can do it in whatever room I can have to myself at the time. Do I need to order your Hardcopy Package or will the Digital Package work for at home exercising?

    Thanks, Heidi

    • Flavia says:

      The digital will work. You get the home and gym versions in both. The Hardcopy includes the nutrition component and is great to have to bring with you for travelling. The digital includes future upgrades but you can’t burn it and the nutrition component is an additional price.

  • kuljit says:

    Hi Flaviia, am having a problem loosing weight. I AM 5″6 tall and 156lbs. I would like to be at 135lbs but it does not work for me. can you and let me know if there is something I do plz. I workout 5 to 6 days a week and am 36yrs old lady. I need your help so badly. plz plz plz thanks

  • Gaby says:

    Hi Flavia, I just got your flavilicious program. This is my first week, I am doing only two reps for this first week, I will try to do three newt week is it OK?

    • Flavia says:

      Yes, for sure. Starting with 2 reps is very smart. You will be able to progress and kill yourself. Let us know how it goes!

  • LIZZY says:

    When is this FORCE workout series available. I already have the Flavalicious workouts and love them. Are these different or the same?? Thanks for changing lives and bodies!

  • Nancy says:

    I only have 3 x a week to train. Is there a version or a programm set for that?

  • cecy says:

    flavia you are gourgeus!!! flavia i from argentina,i following already nick nilsson’s training programs and my question is how can i get only the nutrition package.specially the hormones control.i want to buy the nutrition it available? i would really love to have it.thank you!

  • Alexandra says:

    Hi Flavia

    You are a very women and I would like to look similar. I am overweight and for this year I would like to get into shape and be happy with myself. I would like to know if this exercises are to help lose weight or just to tone up. I need a program to help me lose weight and then tone up and this program looks interesting and seems like what I want. So can you please tell me.if this can be the program for me to lose weight. Thank you

  • Alexandra says:

    Sorry I ment to say you are a very pretty women. I would like to look similar ti you and want a program where I can lose weight and tone up so my body doesn’t look saggy as I lose weight. Please let me know if this is the program I need to achieve my goals to be fit and healthy and have a nice body. Thank you

    • Flavia says:

      You have come to the right place! I train with a females physique in mind. This program is the way I train and has really transformed my body!

  • Krystal says:

    I have just started to follow you and cant wait for my DVD’s to come. My question is I gave birth 2 months ago and I am currently nursing. How does your nutrition plan work for nursing mothers? should I just try the workout DVD’s first and stick to my current eating habbits? I have a trip at the end of June and would like to loose 40lbs by then…….HELP what should I do to maximize my results.

    • Flavia says:

      Hey Krystal, congratulations! You can follow the meal plan just make sure you are eating enough calories to nurse. I suggest 12-15x/bodyweight for calories if you are working out hard so make sure you have at least 15 x your weight in pounds and add in more carbs than just post-workout…one meal, make it the second meal of the day. If you are hungry, eat until you are done nursing. You will lose weight by eating healthy nutritious meals!

  • Chassidy says:

    I had a quick question. I currently am doing the full-body-licious program and have been for about two weeks. I have already seen an amazing amount of results, not to mention I truly enjoy the way you have formatted the workouts.

    But my question is when you were dropping down to 13% body fat while using this program what did your weeks look like & what did you do additionally if anything? I mean did you do days one through five on Monday through Friday and additionally cardio for a hour on Mondays and Wednesdays? I hope my question was understandable. I would greatly appreciate any feedback!



    • Flavia says:

      Hey Chassidy, I did add in 3 HIIT (30 minutes) and 1 long run (40 min) for about 5 weeks. That is a lot so make sure that you take it at your own pace. Start with 2- 20 minute HIIT and go from there!

  • Susan says:

    Hi Flavia,

    Is it possible for a 50 yr old female starting menopause doing this program and getting results too?

    • Flavia says:

      Oh yes! My mother in law has been doing it for almost a year now and she is in her late 50’s. I have had some in theor 60’s and Love it.

  • crystal says:

    where are you located?

  • Ange says:

    Hi, have been doing doing 5 min fury workout, about to purchase your curve a licious, but was wondering if I should do the fab a licious first? I train 5 days a week, 3 days strength training and 3 days cardio ( Monday’s do strength and cardio ).


  • Violet says:

    The FORCE program looks amazing! Does it have a lot of lunges in the program?

  • ajit says:


    you have an great body.must have really worked hard on it.
    i showed your programme to my wife.
    we are veggies and do not have eggs also.
    could you guide us on the nutrition part?


  • Dianay says:

    Hi Flavia. Congratulations on a fantastic site and body!

    I am 43 years old and have been weight training for a couple of years now and am loving it! My body fat hovers around 15% with my muscle mass over 60% on the last analysis. My question is how low do u feel a woman should go (body fat percentage wise) before hormones are adversely affected. I have heard that low body fat disturbs estrogen production.

    I have also had a live blood analysis done, and my blood cells were strung in long strands – something to do with excess protein in the blood? I could not get a comprehensive reason why this is happening. I supplement with whey protein daily. Do you have any opinion on whether this is a problem? I am really healthy and energetic, so it doesn’t seem to be bothering me physically. Thnx.

    • Flavia says:

      Hey Dianay, medical books say that less than 15% on a female will mess their hormones. I find that if you eat to control your hormones, you can be safe around 13%

  • Selina says:

    Hi there Flavia I have purchased your products and are applying everything you are teaching by any chance do you have a posters of yourself where you are posing front and back and side that you could send me as i would like to put them up in my home gym to inspire myself and my friends that your body is what we can aim to achieve without sounding weird if you know what i mean thanks

  • TonyaM says:

    I have recently purchased your Curvalicious program and wonder how it differs from this FORCE program?

  • Lidice Diaz says:

    Hi Flavia,

    Yay!!! I order the Curvalicious Program today, I’m at work so I haven’t been able to get a good look at it but I am so EXCITED and READY TO GET MY FITNESS ON!! Thanks for all the dedication and time that you have placed on these programs. 🙂


  • venessa van almelo says:

    Flavia Hi

    I order the Curvalicious Program and the hardcopys of your eight week exercise and meal plan etc. Is it still necessary for me to order the F.O.R.C.E. formula / FULL-BODY-LICIOUS workout (hardcopy) and if necessary where can I find it or how can I order it

    Thanks Venessa

    • Flavia says:

      Hey Venessa, Thanks for your trust in Curvalicious. No don’t order FBL until you have finished with Curve. You will love the program!!

  • jackeline says:

    Hi Flavia,

    I’m about to purchase your fullbodylicious program, but before i do i have a question? If i purchase the DVD’s and i do actually have time to go to the gym. Am i suppose to watch the video before going to the gym? I mean because i would much rather want to workout at the gym than at home, but i don’t think i can take the DVD’s with me to the gym. Also what program do you recommend to do first the fullbodylicious or Curvalicious?

    • Flavia says:

      Hey Jackeline,

      WE are super pumped to have you! FBL is more a fat loss and some toning program. This is a great start because it gets you really familar with the exercises and burns a ton of calories. Curvalicious you can do first but it is more of a toning based workout with more advanced exercises so I would start with FBL.

      It is important to watch all the videos first, learn the technique, print off the workout sheets and add any comments that you need to remember. Then go and test out. The workout vidoes only have me doing the exercises once so you won’t get me for a full workout unless you press repeat (u can download them to your ipod or iphone).

      Let me know if you have any further questions!!

  • Mary says:

    Flavia, I love your workouts, however, I was a bit confused with your video today.(FORCE Formula) You speak of doing only full body workouts, however, you do post workouts that invovle resistance training for specific body parts. This video also seems to contradict what you speak against in your 5/12/2012 video re: Targeted MRT. Can you explain the difference between your full body workouts and the MRT that you seem to be against in that video? Also, I’ve seen my best results with respect to muscle definition when adhereing to split body part workouts, with 2 or 3 days of 20 min HIIT. So, therefore, that is why I am confused when hearing you say that you only do full body workouts.

    • Flavia says:

      Hey Mary.

      Great question. I do a mix of both styles of workouts. For fat loss, the FORCE formula works best. Most of my workouts I post are my own present time workouts that I use and I workout to keep toned….when I need to lose fat, I do use the FORCE type of workouts and you will see those on the blog as well!

      • Mary says:

        Thank you! I have recently returned back to the gym and I have been using your workouts and love them! I look forward to incorporating your glute/leg workouts since developing my glute muscles has been a stubborn problem area for me. I have a feeling I am going to get results with them!

  • Kate says:

    I’ve recently relapsed into a binge eating cycle… Amazing what one bad week can do! Your program has me excited to get it together… I purchased FBL, but am now confused, should I have bought Curvalicious? I work out regularly and pretty hard but my weight got too low but I’m not a beginner.

    Also is it important to start on Monday?

  • Kym says:

    LOVE, LOVE, LOVE YOUR INFORMATION, VIDEOS AND TENACITY! It is absolutely about time someone (with the means) told the truth to the general public!!!!! Way to go!

  • Kym says:

    FYI. I am a gymrat! My one suggestion would be this: I workout/weightlift/sprints religiously. I am the hardest worker you have ever seen. I will absolutely not give up. I AM GOING TO HAVE A KILLER BODY!!! I have pockets of fat though that are just hanging off my body from loosing weight, inside of thighs, under arms and stomach. I have about 9% body fat and am heading in the right direction, but for those of us who are dedicated and really want to move to the next level……WE WANT VIDEOS ON HOW TO TURN THE HANGING FAT INTO PURE MUSCLE. I know (realisticly) it is going to take a year or so to get to where I want to be. But, I really find that there are no “truth” videos out on the market on how to really deal with real issues. I ALSO EAT HEALTHY. Not just healthy, but Healthy! Not quite Paleo, but damn close. If it is not produced from the “under ground” or out of a organic animal…..I don’t put it in my mouth and havn’t for over 1 year now. I protein/carb/ and healthy fat my diet. And of course light supplements (I am not a supplement expert yet and really don’t know which ones to take to get the optimum results that MY body needs.) I also do half gallon to gallon water a day. NO cannned foods either, no fast food and I cook everything myself. SO……back to the “fat” of the issue…….PLEASE, PLEASE HANGING FAT SERIES. And I don’t mean just little pockets of fat (that most women complain about that the naked eye can’t see) I mean hanging fat……BESOS Y BRAZOS…..Kymberley P. Gonzalez

  • emily says:

    hey flavia,
    i purchased your programs and started this past week.
    i need to lose extra weight, about 20 lbs.
    what kind of cardio do you recommend to do in tandum with your program?

    • Anna says:

      Hi Emily,
      Congrats on picking up FBL, you’ll love it! cardio depends on your current conditioning. Start out with two, 10 minute sessions of HIIT (1 minute hard, 1 minute easy intensity.) Next week bump it up to 15 minutes, the next week do 20 minutes. If needed add in 1 more 20 minute HIIT session. You want to start out with the minimum effective dose then add in more when needed.

  • Diana says:

    Hi flav, will you be needing any new test bodies?

  • Laura says:

    Hi Flav,

    I have a question, I was in great shape training for my first competition however I have taken a few months off due to health issues. With the time away from the gym my diet became quite sloppy. I will be cleared for workouts soon. I was wanting to go straight to curvalicious but was wondering which program you would recommend?

    Thank you and keep up the great work I enjoy both Vince and your information. I have my “scrawny” brother looking at his program as well. He has been trying to put on weight for a few years! Also do you offer one on one personal training?

  • Fernanda H. says:

    Hi Flav!!
    I have been following your videos and I love all your tips and exercises, congratulations for your great body and all the work that you have been doing for helping us. I have been weight training for eight months with great results but I want to loss more body fat and get more muscle … I would like to get curvalicious program, the thing is that im from Mexico so I don’t know if I order the program, and it arrive here?
    I hope you can help me!
    Fernanda Laguna

    • Anna says:

      Hi Fernanda,
      I checked with the helpdesk and they said they will be able to ship to Mexico!
      All the best,
      Anna, CPT, FF Specialist

  • Ellie says:

    Falvia I gained 9 lbs and I want to get rid of it! What should I do?

  • Anna says:

    Hi Ellie,
    Healthy long term weight loss is achieved through proper nutrition, weight training and cardio. Here are a few good articles to get you started. 🙂
    All the best!
    Anna, CPT, FF Specialist

  • Vanessa Rivas says:

    I have been watching your workout routines on YouTube and I am very interested in purchasing your DVD’s. However, I am not sure which one to buy.

    What is the difference between your FULL-BODY-LICIOUS video and CURVALICIOUS?
    And which video would you recommend for someone like me?

    I am 22 years old I am very athletic, I play soccer, tennis, dance, and run so I am very use to being physically active, however, I would like to loose 15lbs and gain more muscle particularly on arms. I do have a well toned lower body but would like to also burn more of the fat so my muscle can stand out more. With that said which video would be best fitted for me?

    Vanessa Rivas

  • Sarah says:

    Where do I find the exercises/workouts for FORCE formula, sounds really good stuff. want better results than I am getting at moment, love your youtube stuff, and trying more and more to work them into my weekly routine.

  • Sarah says:

    can you purchase your DVD workouts in England?

    • Anna says:

      Hi Sarah,
      we currently aren’t offering hard copy versions, so the Full Body Licious program is completely down-loadable onto any computer or device and you will always have access to them. Let us know if you have any questions!
      Take care,
      Anna, CPT, FF Specialist

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