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Do the work. See the results.

Flavia Del Monte

female fitness

Often times we head to the gym and do a half-hearted workout. That is not how we get results. Every time you start your workout remind yourself of this: you are only there for 1 hour, MAKE IT COUNT!

I use these words to talk myself out of a having a blah workout. You NEVER regret working out hard but you will regret not giving it your all.

Join the discussion 20 Comments

  • renee says:

    Hey Flavia,

    I just started Curvalicious a few weeks ago and I really love it. I was doing insanity and occasional free weight stuff at home for about a year. I didn’t see many results. My problem is that my upper body looks really in shape, but my legs looked like I didn’t workout. I was feeling really discouraged then my boyfriend told me I should start doing weights. That’s how I found you! My legs are already starting to look better! My question is about getting sore. For some reason, and this has always been the case, after I do a workout twice I stop getting sore. I have been adding weight when it gets to easy. I’m doing step ups at 35 pounds. My mom used to workout a lot too and she said she was the same way. Is this genetic? I push myself really hard. If I’m not getting sore does it mean I’m not working out hard enough?

    • Flavia says:

      Hey Renee, welcome to the family, we are so pleased to have you! That is a myth about having to be sore after a workout. The truth is we are sore if we aren’t recovering properly, usually this is because we puch ourselves too hard or we don’t eat the right foods or not enough foods after a workout. You likely have a lot of muscle in your legs so they can tolerate a lot more work than the rest of your body. As long as you keep challenging yourself and eating the Curvalicious way, you will continue to see change.

      Make sure you are also keeping a journal of everything you eat as well as your weekly measurements so can look back every week to see what is workout and what isn’t working and make adjustments from there!

      • renee says:

        Hey Flavia,

        Thank you for taking the time to respond. It helps me to know that its not because I’m not working hard enough. As far as my food goes I eat really healthy. I try to follow your meal plan as much as I can. I work early mornings so I always make a smoothie because it’s fast. On a typical day I have…

        Meal 1: smoothie w/ berries, protein, and spinach or kale and almond milk (unsweetened)

        Meal 2: 1 slice of Ezekiel bread w/ peanut butter

        Meal 3: mixed greens salad with chicken or tuna

        Meal 4: greek yogurt and a red pepper


        Meal 5: protein shake

        Meal 6: salmon or chicken and veggies

        Do you think this sounds good? Do you have any tips on how I can improve my meals? What changes or tweaks would you make?
        thank you so much.

        • Flavia says:

          Hey renee,

          Your food choices are fantastic but you need to add a lot more whole foods. If you really want to lose weight, only have bread once in a while. Also, you should have carbs after the workout and I only see that you are eating protein + veggie, this is not ideal for recovery and muscle building.

          If you look at your meals by the time you workout you only had a shake, a piece of bread, a salad and yogurt….this is not very much food, some better whole food choices will make your metabolism kick up to super burning mode and will give you a ton more energy and nutrients.

          Remember to not combine fats and carbs and try to have more veggies and whole foods.

          Meal 1 : It isn’t bad but you will feel a lot better if you have protein and fats here. Try to do this at least 4 times a week.

          Meal 2: You need some whole foods like a white fish or chicken especially if you are only having a shake for breakfast.

          Meal 3: Great but you could include some fats here.

          Meal 4: Not too bad but remember to cut dairy to 3-4 times a week ONLY for fat loss.

          Meal 5: protein + water but where are the carbs???

          Meal 6: Great!

          You aren’t getting enough fats either, the salmon is good for Meal 6 but if you have chicken, add some oil for a topping over the veggies.

          • renee says:

            Hey Flavia,

            Thanks again for taking the time to respond to me. I work in a cafe and I’m always on my feet. Its usually really busy, so I developed my meal plan around having to eat my meals really quickly. But, I understand what your saying. I’m going to use your advice and figure out a better plan. My boyfriend helped me grill a bunch of chicken and prep our food for the week. I’m wondering if you think it would work for me to add a tbsp of peanut or almond butter to my morning smoothie and have less fruit in it? I usually don’t have time to cook breakfast in the morning because I work so early.


          • Flavia says:

            Hey Renee, yes some nut butter would be better for sure. Try to avoid peanut butter (or don’t have too much). Peanuts are a legume and the nut butters are much better!

  • Sarah says:

    Hi Flavia!

    I just completed your cuvalicious program and LOVED it! I just purchased full-bodylicious and am excited to get started. One question..I know you should not consume fats 2 hours pre and post workout, but am wondering if this still applies when only doing cardio. Thanks, you are AWESOME!

  • katie says:

    Hi Flavia!

    I am just about to start your Full-Body-Licious Program and i was wondering if i can do the work outs any time of the day. Between school, work, and homework the only times i can see myself being able to workout is the very early morning before school or after work around 8 pm. If I work out in the morning should i eat before i work out?

    • Anna G says:

      Hi Katie, the most important thing is that you do the workout, so whenever you want to do it is fine. 🙂 I would recommend having a protein shake or egg whites before your workout. If you don’t feel like eating anything that early it’s ok but you may want to sip on BCAAs during your workout.

    • Flavia says:

      Hey Katie, great to have you girl! For sure do any time of the day that is best for you. Eating before the workout is best so you have energy and don’t get dizzy but some people prefer not to eat. May I suggest trying a shake before you workout and see how you feel!

  • Flavia says:

    Thank you so much for sharing ladies! I will be coming back here when I need some motivation 🙂

  • Jabeen says:

    Hey Flavia,
    After watching the curvalicious preview I wanted to know – where is this outfit from? I love it!
    And are yours, vince, ryan and ben’s products available to the UK?
    Thanks 🙂

  • Stephane says:

    Hi Flavia and team,

    I started working out again one month ago and just started the curvalicious program 2 days ago, and so far, it’s been exciting, but I got really sore on (still am) from day 1. I also have knee problems and all the jumping was hard on them. Is there a way to lower the impact on my knees?

    Another thing, some of the abs exercices were very hard on day 2. A few of them I just could not do very well (stability ball crunch, sit-up to stand up), because they hurt my back. Should I work my way up with abs from Abalicious ? Or should I do the circuits but with less reps and work my way up?

    Thanks for the super packaging of your program (videos, print-outs, website, blog etc). The videos are really helpful to verify the correct form of the exercices.


  • Jabeen says:

    Hey Flavia,
    You have THE most insane shoulders!
    How often do you hit them?
    and do you hit them in a circuit fashion or as a complete workout?
    Thank you 🙂

    • Anna says:

      Hey Jabeen,
      1 – 2 times per week is a good amount to hit shoulders. You can do a workout where you work just shoulders or you could pair it with another body part. It is good to cycle between both. 🙂 When trying to add size to your shoulders I prefer to work them twice a week, one day just shoulders then the other day usually shoulders and back.
      All the best!
      Anna, CPT, FF Specialist

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