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If not now... when?

Flavia Del Monte

workouts for women

Get started, what are you waiting for?


“I just want to wait until I finish school  “I will start Monday” “After this trip I am starting 100%” “After my friends wedding I am getting into shape”

— Do these excuses sound like you? STOP the talk and start to train hard and smart.


There may never be a perfect time to start a new program or fitness routine because life gets in the way. There will always be a party, a wedding, a birthday and if you keep letting those detour you from achieving your dream body than your dream will stay a dream.

You never regret not eating a donut, but when can you say that you regret eating healthy?

If not now, when?


See also: Motivation Vs. Commitment


Join the discussion 35 Comments

  • Kim says:

    “You never regret eating a donut?” lol

    • Dianne says:

      Personally i would never eat a donut…… no regrets! Talk about one of the worst “foods” on the planet….is it a food?

      • Ann says:

        Actually she said “you never regret NOT eating a doughnut” which is so true!
        Am loving the program so far Flavia, although I seem to be sore all the time!

      • Flavia says:

        AGREED.. I don’t eat things with no nutritionial value.

    • Flavia says:

      You never regret not eating a donut…NOT – I guess I could have used proper english there 🙂

  • Tammy says:

    Hi – I just began the full-body-licious program and am LOVING it! But I did the show off stomach work out yesterday and I don’t feel any different in my abs. Now my hams and glutes – YES!!! What am I doing wrong?

    • Nornthuk says:

      The abs are mostly high endurance slow-twitch muscle fibers which means they recover really fast, explaining why your abs are not sore when you work them at the same intensity as other work out. Also, those workouts use a lot of stabilizer muscles, so it’s harder to do them in the right form. Pay more attention to the form like make sure your butts are down (so your spine aligns in straight line) when you do the stability ball exercises. You can also make it harder by increasing lever length (see how Flavia puts the ball at her feet rather than legs). Maybe ask a trainer to spot you and make sure you are doing them right. Once you get the form right, do the movements more slowly, increase weights and reps.

    • Flavia says:

      Could be that your core is strong, not to worry – you don’t have to feel the muscles the next day to have your muscles worked. I would rather you not feel sore the next day so you can do the next workout. Look through the blog videos for the abdominals, where I teach how to properly ingage your abs 🙂

      • Tammy says:

        thanks for the responses! Unfortunately I don’t think my abs are all that strong (YET). I’ll keep an eye on form. look forward to butt today.

  • Lori says:

    Did Day 1 of Curvilicious and killed it!! Love that workout. This is week 4 for me…and I too have some soreness but not a ton. I’m thinking I’m conditioned because I’ve worked out consistently for years. Today, I upped the weights and did the full 15 sets on all the exercises, except where noted to do less. I’m soaked when finished and it’s such a good feeling. Did the workout in 58 minutes today…record time for me!

    As far as “Just DO it”…exercise is not the problem…creating a facebook page is…I’ll have to figure that out after work today so I can be a friend and post on Flav’s page. Flavia…I love your FB page!

  • Talia says:

    Thanks for this motivation post. I think I really needed this. Last spring/summer I got in the best shape of my life by not letting into other peoples sabotaging eating habits. Then in October life happened and although I get in the gym, it’s so inconsistent I might as well not go at all. I’m happy to report life has finally given me a little break and I truly do not have anymore excuses. I have a lot of work to do to get where I was (about 12 lbs!) but I know in time I’ll be there. Okay, off to the gym and then I’m hitting the grocery store for some lean protein and lots of great greens! Thanks Flav for always being the constant reminder to stay on track.

  • Vicky says:

    Dear Flavia,

    Hello. I have started the Curvalicious workouts. Wow. I am pretty new to working out so they are quite a workout. I am not doing all yet and am doing the beginner where there are those to do. However, I do feel it and they are great exercises. Thanks for the motivation.

  • Cheryl says:

    I just ended another 8 week class, and am looking at the Curv. workouts for home. I haven’t been able to come up with a step/box for the frog jump, and the lateral step up, in an athletic store: any ideas how to replace those items? And, I need to purchase a chin up bar that is spring loaded, I guess, as I’m not sure how the others work. Thanks for your motivation everyone, and guiidance with my questions today.

    • Adria says:

      You can do the frog jump without a box until you figure something out. For the step up exercises i’ve been using a chair and it works fine. Not sure about the chin up bar as I’ve been doing her substitute move instead. Good luck, I am loving Curvalicious!

      • Cheryl says:

        Adria, what is the chin up substitute? I don’t think I saw one. And I’m afraid a chair wouldn’t be stable enough for my weight and stature of 5’7″. Thanks for your reply. I might just try the stairs for the side step, but will have to think about the frog jump apparatus/idea…maybe I could go to a sales display store for a step/stairs, or build up layers of step ups that you can purchase, but it would run about 100$- not in this month budget, and it has to stay put in one place when jumping on and off, of course.

    • Flavia says:

      Frog jumps do them standing in one place if you don’t have the room and same with the box jump – jump as high as you can in one spot.

  • Kris says:


    I was going back through my meal planning and I had a question, if I do the cardio in the morning on an empty stomach should I still go with a control meal as my first meal of the day? I am trying to cut quite a lot of extra fat (about 30lbs) so I do 3 days of 30 minute HIIT cardio but I realized that I need to be more focused now with my diet. I do not eat bread anymore but occassionally we eat whole wheat pasta and bagels. I have switched to brown rice, barley, and sweet potatoes as my major sources of carbs for meals (dinners) and steel cut oats for my early day carb choices. I just want to know how I should organize my meals around cardio in the morning (Tues, Thurs, Sat) and training in the evening (Mon, Tues, Wed, Fri, Sat). Also I cannot consume dairy (milk primarily, greek yogurt I don’t seem to have a problem with) because of an intolerance so I drink soymilk, should I switch up my milk alternative for say hemp milk instead of soy. There are so many conflicting ideas about whether soy is or is not a healthy alternative for dairy, I have always used soy – but now I am wondering if this is the best alternative or if there are healthier choices. Thanks for your help!

    • Flavia says:

      Yes controll meal after cardio in the morning. I wouldn’t drink any type of milk unless it is almond and needs to be included as a fat source with ONLY almonds as the ingrediants. Soy is not good for you and has been indicated in a lot of carcinogens – please cut it out. Also whole wheat pasta, although is a better choice than white, is still processed and won’t help with weight loss.

      Sounds like you are on a really good path though Kris, keep it up and you will see pounds falling off you!!

  • Adria says:

    Hi Kris! I had some of your same questions when I started. Here’s what Flavia said about working out on empty stomach: “*If you workout on an empty stomach in the morning follow the meal plan starting after your workout and put meal 1 (your cut meal – pre-workout meal) either last or second last meal of the day).” Also, I switched to Ezekiel 4:9 breads which are better for you. I’ve heard soy is bad because it’s not natural. Try almond milk instead. Very yummy!

  • Marie B says:

    Hi Curvalicious women
    I strated taking care of myself again about 3 years ago. I lost all by myself over 110 pounds of weight, working at home. I have build a decent muscle mass that helped me shed more fat. I’m now 160 pounds, 5ftt 6inch so i would like to lose another 30 pounds of fat.

    I have started curvalicious program and im having issues with some exercises involving the stability ball…im alone to exercise at home… any tips on how to use the ball safely?
    And some exercises are way too difficult for me right now… im going a far as i can without hurting my shoulders doing push up. where can i find alternatives?
    How much is enough when youre a beginner?

    • Geri says:

      Hi Marie!

      I am on week three of the Curvalicious program and I was having some of the same problems with the stability ball (I kissed the floor!). I’m guessing from the push-up question you are having problems bringing the stability ball to the opposite elbow from knee. What I found is to make sure your shoulders are directly above your wrists and rest the ball on your shins while your knees are still on the ground. Once your legs are centered on the ball, lift up and roll out. Once you’re balanced make sure your are in alignment (shoulders over wrists, shoulders in-line with your hips, and your pelvis is tilted forward for a neutral spine) and then do as much as you can in the position. Even if you are moving your knees an inch, you are still working the muscles. Same goes with the push-up, go down as far as you can. You will see that you are getting stronger every week! If the push-ups are still too much on the ball, either try straight legs on the floor or bent knees and work up to it. This is a work in progress. Just remember, position, alignment, and then how much you can do.

      • Anna G says:

        I agree with Geri, just work up to it and if you need to do the ball exercise without a push up in between and then do a set of push ups (from your knees or toes)

        On every exercise make sure you are keeping your core super tight and thinking about engaging your abdominals. Do what you can and keep striving for progress and you will keep getting better!

        I am on week four of Curvalicious and I finally did the sit up to stand!! The trick is to push off with the side of the foot that is bent and then power up with the straight leg. I always exhale on the way up as well. I did the workout in 45 minutes (my best time yet!) I added 15 minutes of HIIT onto the end of it.
        Yesterday’s workout (Luscious legs) went great! I was able to increase my reps to 15 on the most everything that i had been doing 12 on. I also balanced much better on the pistol squat.

        How is everyone else doing?

        • Lori says:

          Hey Anna…I had a great ab workout too today…got it done in 40 minutes too. I still have to do my HIIT, I wanted to save it for the end of the day today just to change it up. With the ab workout, next week I’m going to do the 2nd circuit 1st and I’m swapping the two plyo moves that we do at the end of the ab circuit. I think doing the burpee with the push-up at the end of circuit 2, and then having to go back to a push-up, ball roll-ins needs to be changed up. So, I’m going to try taking the lunge hop and low-squat in and outs and doing it after circuit 2, and doing the skaters and burpee to push-up at the end of circuit one. This is the only workout I get done in less than an hour.

          • Anna G says:

            That sounds good Lori. Yes, this is the only workout that takes less than an hour for me as well.

          • Marie B says:

            THank you for your advice Ladies!

            I already have quite a strong core but always had issue with balance as my pelvis is “naturally” twisted which is not causing any pain but mostly balance issues.

            So i will go as strong as I can and increasing intensity every week. on most exercices i can do the suggested number of rep already for 1 or 2 sets so i guess im not doing all that bad!

            Thanks again!

  • Sheiila says:

    Hi Flavia,
    HELP!!! Okay…this may sound like I’m whining here…please forgive, but:
    Since I purchased your program I’m feeling a little frustrated as I cannot (CANNOT) manage most of these suggested exercises; some I’ve been able to modify slightly, but then worry that their intended purposes have been weakened and that I’m wasting my time. It’s occurred to me that perhaps the target audience for this program is to the ‘under 40’ crowd. I am a 24lb. overweight, 4’9, 63 yr.old female; trust me, that frog jump thing is impossible! Unfortunately I think I (conveniently) had forgotten my age and didn’t consider that this program (as is true for many others) may not be age appropriate for someone of my generation.

    So Flavia…do you have any words of advise here? OR BETTER STILL…would you ever consider creating a modified program for the motivated senior so we’re not all left “holding the bag” (almost literally)?

    I look forward to your thoughts and the thoughts of others.

    • Anna G says:

      Hi Sheila, I’m not exactly sure what Flavia will say but my thought would be to modify things as much as you have to and eventually you will be able to do the moves like Flavia shows. For the frog jumps you could just step up onto the step then step back down or if that is to hard you could just get into the starting position of the frog jump and then stay as low as you can and step one foot forward, then the other and walk across the floor like that.

    • Geri says:

      Hi Sheila,

      I am a 33 year female, a recent US Navy Veteran, and I CANNOT frog jump onto a box! I go into position and jump as high as I can on a piece of tape (to start using all the muscles for jumping forward and jumping off) and every week I am doing better! I was able to jump on a yoga block this week, not all three sets but I did it!

      I don’t believe you’re weakening the exercises by modifying them; I have lost inches and weight while modifying some of the exercises. Performing the exercises the way Flavia has shown us is a goal. As Flavia has mentioned in this blog, it is about progression rather than perfection.

      Take weekly measurements and weigh yourself. You may not be able to see any changes but the numbers will tell you that your body is changing!

      Good Luck!

    • Flavia says:

      Hey Shelila, at this point – no I won’t be modifying the progam but I could offer you suggestions if you write to me the exact exercises you are having trouble with at [email protected]

  • Cheryl says:

    Thank you for your help, ladies: substitutions!

  • Jessica Marsala says:

    Hi Flavia, I have been doing your body licious
    Program for two months, it is great and I love it
    How soon do you think I could upgrade to you
    Curvelicious program which I already own.
    I just want to make sure I am ready as I have been
    New to your routines, which are already giving
    Me results, I became bikini ready in 2 months than in
    A whole year of nonsense cardio work!

  • atousa says:

    hi flovia.i am living in IRAN how can i get your dvds?

    • Flavia says:

      When you hit “add to cart” button, if your country and mailing address is accepted, you will be sent the DVDs. If you cannot make the purchase that means you are outside of the mailing area. We do ship to all parts of the world however!

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