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Well it’s time to get back into the gym and begin another “after baby” transformation.
Getting back into shape is tough. After having Milia, I remember doing Full-Body-Licious and Curvalicious thinking, “OMG, now I get what these ladies are talking about, my workouts are hard”.  It felt like it was the first time I tried the exercises.
After a few months, I got rid of all the fat and by the Spring (I had a summer baby), I was in pretty good shape again.
This time the transformation is happening much faster, thank goodness. I truthfully think it all has to do with HORMONES. The second time around isn’t as stressful and I am more accepting of Vince’s help this time around, which means I get more sleep
I seriously can’t believe the difference sleep and stress make on weight loss.
I definitely want to share my workouts with you and show you that even though I was in shape before my kids, being pregnant took it’s toll, and I ended up with a lot of weight to lose.
Just like every woman that struggles with weight loss, I too became frustrated, confused, angry and lack confidence…actually I still struggle, but the difference, perhaps, than some is my stubbornness.
I hate the way fat makes me feel and look and call me vain, but just HATE being out of shape.
Everything in my life seems to be better when I love my body.
Perhaps you can relate?
If so jump on board, workout with me and let’s lose FAT together.
Here is week 1 of 12:



This week I weighed in at 130lbs. I normally sit at 115lbs and at my absolute leanest, 112lbs.

GOAL : Lose 15 pounds in 6 weeks (bringing me to NOV 1st)



Workout #1 – FullBody Weights on machine using very light weight

Bodyweight Squat – 15

Pulldown – 10

Machine Row – 10

Chest Fly – 10

Machine Rear Fly – 10

Lying Hamstring Curl – 10

Leg Extension – 10

Seated Calf Raise – 15

REST 2 minutes

Repeat for a total of 2 sets

Workout #2 – Cardio

Stair climbing (outdoors) – 5 flights of 150 stairs with each flight taking 5 minutes to complete with rest.

*Do moderate cardio for 20-25 minutes. Break a sweat but no HIIT


Share this workout with your friends!

Join the discussion 21 Comments

  • Sarah says:

    Hi Flav,
    Very excited about this challenge! I had my second in late April and now have about 8-9 lbs to lose ( I’m taking wt loss maybe a little bit slower than you bc I am still bast feeding relatively exclusively). I’m worried that they wont com off though…. and I don’t want to have extra weight on me. My goal is 140-142 lbs ( @ 5’7).

    How often should I be getting to the gym? I try 3 x/wk….is that enough? Usually do 25 mins HITT and 30 mins weights.

    All the best!


    • Anna says:

      Hi Sarah,
      Yes, right now 3 times a week is perfectly fine 🙂 You want to ease yourself back into it and do what works best for your schedule.
      All the best!
      Anna, CPT, FF Specialist

      • Flavia says:

        Agreed! If you go all out at first you can’t increase anything from there and that is when plateaus happen. Starting with 3 gym workouts is great. HIIT should be gradually introduced as well.

  • Nataliya says:

    Flavia’s, share with us your eating plan …

  • Kalola says:

    Hello Flavia! I’m glad that you are recovering well and thank you for sharing as always. Something that has always perplexed me when getting a body back after baby….the loose skin. How do you know if it is loose skin that will just never go back or if you have more fat to lose. I am at 18% and would like to be around 13-15%, but the more I lose the worse the stomach skin looks. Thank you!

    • Anna says:

      Hi Kalola,
      If it’s just loose skin it should feel thin, you shouldn’t be able feel a layer (of fat) between your skin when you pinch it if that makes sense. Don’t get caught up in the numbers but focus on how your body feels and making progress with each workout and you should continue to improve. 🙂
      All the best!
      Anna, CPT, FF Specialist

    • Flavia says:

      Hey Kalola,

      Great question. Loose skin will be loose skin, there isn’t anything but surgery to help with that…BUT, I think most of the time the loose skin we think is just loose skin, can actually be tightened.

      You’ll know once you have lower body fat and there won’t be a question once you get there. 🙂

  • Jolene says:

    I learned about the effects of stress and lack of sleep when I started a new job several years back. It’s when I gained 10 lbs., increased my body fat percentage and lost a lot of my motivation. When I decided to let go of the stress, I began sleeping better, (Though my sleep hasn’t returned to normal, it is better.), and I was able to focus more on controlling my eating and got to the gym on a more consistent and frequent manner. I’ve come to the conclusion that stress and lack of sleep are two of the biggest detriments to achieving our health and fitness goals and I can say that based on personal experience.

    Wishing you and Vince the best and welcome to the new little one.

  • Debbie says:

    Hi Flavia:
    I’m just wondering if you could please tell me what body parts should be worked together for best results; I have heard back with triceps, but also heard back with shoulder or back with biceps? So, I would really appreciate knowing what the back should be paired with along with shoulders, biceps, triceps and chest should be paired with.

    Thanks so much.

  • Brittany says:

    Hi was wondering about the cardiovascular portion of the workout. So we should do 150 steps in five minutes five different times? Thank you for you do.

    • Flavia says:

      Hey Brittany,

      What I recommend is doing 60 seconds of moderate exercise; stairs, treadmill, outdoor sprints etc. and then rest for 60 seconds. Repeat that for a total of 20-25 minutes. You want your heart rate to be high that you feel a little gassed but not fully out of breath (not yet anyways)

  • Sharon Ngwenya says:

    Hello ladies. I am a 74kg and I want to 10kg and my weakness are sandwich with extra cheese

  • Elena says:

    Dear Flavia, thank you for sharing your post pregnancy workouts-I am due in late December and wondering when I should be aiming to get back in the gym. i am hoping to be able to deliver naturally and then breastfeed. Provided this is the case, could I go back to the gym after two months and do u suggest that I mix cardio and weights at first? Thanks a million.

  • Suzie says:

    Hi Flav. I’m 6 weeks post partum with baby number 2. I have 1 stone to lose. Do you have any tips on getting back to exercise after an episiotomy? I seemed to snap back after my section with baby number one much quicker than with this baby. I’m still tender and I’m not sure I can get going with much cardio except walking for another couple of weeks.
    Any tips would be grateful!

  • Diana says:

    Flavia, I just wanted to thank you for alway putting yourself (body after baby) out there for your followers to see! I know I appricate it. It show real life and the changes we got through.

  • Stacey says:

    Hi Flavia,

    First off, congrats on your beautiful family, and for getting your body back after #2!

    I have been a fan of your workouts for a while now (even won a prize in one of your competitions), and followed your All Belly Pregnancy program when I conceived back in May ’15. Well, at least up until the first week of my 3rd trimester, due to being 41, a breech baby and gestational hypertension. I have received so many compliments, while I was pregnant, and now 6 wks postpartum. And I know I have your workouts to thank. I did manage to gain 18 lbs., so I am really looking forward to following this plan, now that I am cleared for exercise, after having my boy via C-section. I have full confidence in it’s efficacy, and in my abilities at rockin’ it! 🙂 Thank you!!

  • Erika says:

    Hi Flavia! I’m currently 33 weeks pregnant and due on 4th May. But as early as now, I am preparing myself to workout again after I give birth and I will surely do this 12 week challenge because like you, I hate being out of shape! Can I ask, how long from my delivery date before I can workout again?

    • Anna says:

      Hi Erika,
      Congratulations! Make sure you talk to your doctor and get fully cleared by him/her before you start back exercising. I would say about 6 weeks.
      All the best,
      Anna, CPT, FF Specialist

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