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There is POWER in a Deadline.

Flavia Del Monte

ab exercises for women

There is POWER in a Deadline

Ever have an entire month to do something and you put it off until the project is due the next day? You work all day and night for this project that could have been done forever ago with little stress? I am sure I’m not the only one.

If fact, this just happened to me last week. I sat on my computer and worked for 11 hours straight, only breaking to pee and eat. I knew I had to finish my work 2 weeks prior but chose to wait until the last-minute.

Here’s another scenario: I am going to start my diet on Monday. Monday comes and you do well, Tuesday to Friday pass and  you kept eating well all week-long BUT…your friends want to hang out and go for a drink and before you know it you are “off” your healthy routine.

What if you were to set a date, a day on the calendar that you WILL achieve a goal. By June 1st I am going to lose 8 pounds. Now you have a reason to say no to your friends, skip the dessert, and make some better decisions.

For myself, I am constantly setting dates. If I don’t have a specific goal in mind, like everyone else, I over eat or make more “yes” than “no” decisions.

Here is your Motivational Monday tip: Set a Date, do it now! 

Goals must be:

  • Measurable
  • Written down
  • Set for a specific deadline
  • Realistic

Every time I plan on losing weight or gaining lean muscle mass I write down the entire diet, exercise and supplement routine I follow. I can then look back and see what has helped, what has hindered my progress and what needs to be tweaked.

I know you have heard this before ladies but have you actually done it? I always agreed with this mindset but never knew the full power behind goal setting until I followed what I am now asking you to do.



See also: Photoshoot 3 of 3– Behind the scenes and what’s coming for Flavia Del Monte


Join the discussion 14 Comments

  • Dana says:

    First Monday of a new month, perfect timing for this post 🙂 I’m going to set a goal to lower my body fat by 5% by May 1st!

    I was wondering if you had any opinion on mixing protein powder in with some black coffee. If I do a 4:30 AM workout, would there be any reason mixing caffeine with the protein would be bad?

    Thanks for the motivation tip…love your blog posts 🙂

    • Flavia says:

      Oh that is totally fine, I do it sometimes…there is nothing wrong with it at all., go girl.

  • Lindsay says:

    You do motivate me!!! Thanks for the great advice!

  • Anna says:

    Thanks Flavia, that is a very important tip. My goal is to have 6 pack abs and sculpted inner thighs by June 23rd! You are always incredibly motivating. Whenever I don’t really feel like working out or feel down I watch some of your training videos. Your happy personality and incredibly sculpted body gets me motivated and ready to train hard! Thanks for this Flavia, always love reading your blog, e-mails and facebook posts.

  • gaby says:

    Hi,again thanks for all your tips!. I recently purchase the Female Fat Free (Sue Heintze) that you suggested in the newsletter. I receive a lot of great info and a trainig program, my question is: should I stop doing the flavilicius prog for a while or can I do both?
    I hope I was clear, as I´m from Argentina my english is not so good! haha

  • Casey says:

    Thanks for the reminder to set a deadline Flavia!

    I have made inquiries with photographers to have a shoot in 12 wks which will give me some major motivation!

  • Kat Leese says:

    Hi Flavia,
    Can you help me out with your thoughts on diet, I bought your DVD’s and deadline diet pack etc and I am unsure whether I am finding the right balance. I have a job that requires me to be mentally on the ball so the correct food is essential for me to get through the day. At the moment I am recording everything I eat. I start with breakfast 30gs oats with blueberries, raspberries, followed by 3 meals throughout the day of 80gs of either steak or chicken and 70gs of green vegetables. I can’t seem to lower my calorie intake to less than 1200-1300 without it making me super sluggish throughout the day I started with doing your low days and high days but I found by the afternoon I was really fatigued and drained on the low days.
    I hit the gym after work doing about an hour of weights and then a hard interval run for 30 minutes.
    Is my current calorie intake to high or is it ok? Or should I find a way to lower it? I am just unsure  would love your help!
    Ps: I have got lots of my girlfriends from all the way down under in Australia, now following you, thanks for your great advice!
    Kat 

    • Flavia says:

      Hey Kat, what is your current weight? You may be eating too little by the sounds of things, especially your protein intake. 2oz is far too low. Bump up to 4oz of beef or poultry and 5-6oz of white fish. Your vegetable intake should be 2 full servings every meal and not counted in calorie counting..see the nutrition guide for what a full serving looks like. If you can add another meal or two (5 total would be best) and eat protein and fats for breakfast instead of carbs. This will help you regulate your hormones much better and wont crash in the afternoon.

      Breakfast ideas: ground beef and eggs OR eggs and nuts OR avocado and eggs. Use all three and rotate them. You will feel best with meat and fats for breakfast. Save the fruit for your 2nd meal and have starchy carbs with meal 2 and after your workout.

      • Kat Leese says:

        HI Flavia,

        I am 63-64 kilos 160 cm and I seem to plateau around this weight and I train quite hard yet I am finding it hard to shed those last 4-5 kilos. I will go back to egg whites this week as I definitely noticed the difference on eating that for breakfast. Sorry being in Australia we don’t use oz for measurements we use grams how much would 4oz of beef or poultry and 5-6oz of white fish equate to in grams 100-120 grams?

        Thanks for your help!

  • Sunny says:

    Hi I’m 21 years and I’m 5 ft. I weigh 131 pounds and I’m pretty depressed because I was at 117 and that was around 7-8 months ago. The only reason I gained weight is because I got pregnant and got an abortion. Ive been so unmotivated and I hate the fact I gained this weight back .. What should I do? How should begin to really get by body the way it should be? My goal is be 115 lbs. I’m not sure how long it will take me. Please help me

    • Flavia says:

      A healthy weight loss of 1-2 pounds a week is recommended. Start with changing one habit at a time and once you have exchanged the old habit for a new one, change another. I would start with something to do with nutrition, like, eat protein and fats for breakfast. Have a look through the blog to see what those foods would look like.

  • shari says:

    Hi Flava, I have a couple of questions …I’m getting ready to get my picture taken for the end of a contest and this is my first. What advice would you give? Friday is the day. Would you suggest dehydrating? I’ve cut my calories way back to 1200.any advice would be greatly appreciated. 🙂 Shari

    • Flavia says:

      Hey Shari, you can dehydrate with natural diruetics such as Dandelion Root and you can start that today!

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