In a week’s time I’m about to head over to the United States to visit New York, Texas and finally Orlando to see my Mum who now lives there. I’m so excited. I’m going to be mixing business with some fun experiences at the theme parks, so I’ll be reporting back when I can via the blog etc. 
Thanks for those of you who suggested some things to do on the facebook page
One of the events I’m going to is a fitness event with the leading experts in America & Canada, I’m really excited about my little tour. Somebody who went last year is Flavia Del Monte, a real inspiration to anyone who wants to get in shape!
Something that I will be doing more of over the next few months will be interviews with other experts and I’m pleased to kick it off this month with the first of a great series. This is quite simply a must listen to interview. It’s about 40 minutes, but jam packed full of awesome content! It will give you loads of great information to help you get the body you want, as well as ultimate motivation. I’d really love to hear your comments in the box under this post. Has it got you motivated?
In the interview Flavia reveals…
- The best way of combining exercises for women
- Her secrets to a flat stomach
- What mix of cardio & weights should you be doing?
- How often do you need to train to get ‘Flavia Fit’
- Plus much much, much more
Can I just say, sorry for the little buzzes during the interview. I blame Skype! Anyway, enjoy!
Please use the player below or click here to download to your computer (right click ‘save as’)
Interested in Flavia’s Fitness System?
Simon Lovell: OK. So hi everyone. It’s Simon Lovell here and I’m very pleased to have on the call today, Flavia DelMonte, all the way from Canada. She’s a registered nurse, certified nutritionist, and certified personal trainer and also has her Fullbodylicious Workout, and is contributor to “Fit and Firm” magazine. Is that over there, Flavia, in Canada, that magazine?
Flavia DelMonte: It’s actually in America.
Simon: OK. Fantastic. Well welcome and thank you so much for taking the time to share your knowledge with everyone. It’s going to be fantastic. First of all I just wanted to kick off by asking you when did you start getting fit and healthy?
Flavia: First of all thank you for having me on the call today. So, back in 2004 I was my heaviest at about 28 percent body fat. This is after graduating nursing school and obtaining a full‑time career that involved 12 hour shifts. In my childhood growing up I did a lot of sports so I was quite active.
But once I started nursing school all that went out the window. I had to study all the time and I just didn’t make the time to look after myself. So after graduating I realized I was what you call “skinny fat” and I needed to make some changes.
So, I hired a personal trainer back in 2004 who taught me how to do resistance training so he taught me the basics of that. And since then I’ve just been really trying to learn about different exercises and nutrition and it wasn’t until last year that I actually started studying nutrition, I got certified and that’s when my body really started to shape up.
Simon: So when for you came the turning point in terms of style and training, and getting hooked. So I think everyone’s different, aren’t they?
Flavia: Yeah, definitely. I would hope whether weights resistance training just because I had seen such a dramatic change in my body. But I think it didn’t really happen until a couple of years ago when I actually started to love the training and started to understand the correlation between nutrition and working out.
A lot of times I would just work out just to stay thin and now it’s completely different and it’s a lifestyle change and I don’t look at it as wanting to be thin. I wanted to be athletic looking and have curves on my body and so I would say in the last two years I’ve really made a turn for the better in terms of my health and fitness.
Simon: Did you have a mentor yourself have interest or did you aspire to be a certain type of figure? Someone in the media?
Flavia: Tricky question. No, I didn’t really have a mentor. It would have been a lot shorter road if I did. I definitely regret it. It wasn’t until I met my husband who has always had a mentor. I then realized that having a mentor is definitely a lot less painful.
And my nutrition mentor would be John Baradi, Dr. John Baradi, and I took his nutrition course just last year. In terms of the the body that I wanted, I actually would look at fitness magazines and look at the athletic type looking girls in the magazine. That’s always what I wanted to look like. I didn’t want to look skinny or lethargic. I wanted that fit athletic look.
Simon: So after doing all of your training and gaining all your knowledge that you’ve got, what’s your opinion now of healthy living? How would you sum it up?
Flavia: I think it’s definitely a balance between your mind, your body and your spirit. I won’t get too profound but I think a balance of all those things definitely contribute to your health. But in terms of your body I think eating foods that improve your performance, improve your health and your body composition and eating foods that control energy balance is what is important food wise.
Eating nutrient dense foods, making sure that the foods that you eat contribute positively to your health and well being. And then in terms of physical fitness I think a healthy way of living would be five hours of activity per week involving high intensity exercises and cardiovascular exercises for conditioning, keeping your heart healthy. So, in terms of your body, your mind and your spirit maintaining good relationships is just as important as your physical health.
Simon: Excellent. That’s a great answer. What would you say is the number one mistake that females make when they’re working out and maybe, were you making the same mistakes?
Flavia: Yeah, absolutely. I would go to the gym and not train too hard. I would lift heavy weight and I just wouldn’t keep my heart rate up the entire time and I think that many women don’t work out hard enough.
There’s always a fear mindset behind it. “I don’t want to push myself too much because what if I don’t feel good? What if I’m sweating too much?” I don’t know what the fear was but I think that women just don’t work out hard enough. The number one mistake would be, I think, isolation movements. A lot of females do isolation movements that are for building muscle but they’re not burning fat in the same workout.
Simon: Can you just explain for those listening what an isolation movement is?
Flavia: Sure. So it would be a bicep curl for instance, which I do have in my program. But going into the gym and just doing 15 reps of bicep curls and then moving onto the next exercise. Your heart rate is not going to go up. It’s just going to really target that muscle and you’re not burning fat from the entire body when you’re just doing a bicep curl.
Simon: Definitely. And also there’s the big cardio mistakes as well, isn’t there? Sticking to the cardio machines too much.
Flavia: Yes, absolutely. A lot of women definitely do cardiovascular movements. Only they go in and they run for miles and miles and I have done that in the past. Whenever I wanted to lose weight I would just tie on my running shoes and would run for miles and miles and miles and that helped. But your body will adapt to that so quickly and you’ll stop losing the weight.
Anything that you do in the beginning will work because it’s something different and your body is not used to it, so your body reacts to it but keeping, maintaining the same thing over and over again you’ll just end up looking the same. And if you don’t work out with weights you’re also never going to get that nice defined, chiseled, athletic look.
Simon: Absolutely. I find that a lot of times when I have a consultation with a client and I’d say we’re going to be doing weight based training. They look at me and go, “Well I don’t want to get muscles of the guys that are over there.” What would you say to your clients when they ask similar questions?
Flavia: Right, yes. Even my friends do and I’d laugh and say do I look like a man? Women have so much less testosterone than a man and in order for us to bulk up we would have to purposely be doing bulking things. For instance, injecting steroids. You would have to eat so many calories and even then it would be so hard to bulk up naturally for a female.
I think that women that bulk up are genetically changing their hormones, they’re purposely doing bulking things in order to gain the muscle. Because an average person, it’s hard for a man to actually build muscles, so how much harder that for a woman who has fourth of the testosterone than a male does in his body.
Simon: Something I say to my clients is you wouldn’t expect to get into a car and know how to drive it straight away. And just as much as exercising, you need to be able to learn the proper exercises and the right combinations to get the result that you want.
Flavia: Yes, absolutely.
Simon: Now, we’ve been talking about obviously, being in the gym environment or working out at home. But what would you say to someone who is lacking in confidence to even go to a gym? Because I think a lot of people, maybe they’re starting a new kind of healthy eating plan but just can’t seem to get motivated. They’re feeling conscious about their body and they just can’t pluck up the courage.
Flavia: Yeah. I think what you just said about learning how to drive, that would be a really good analogy. You have to start somewhere for everything and I would say that the only person that suffered by not going is you. You’re not serving yourself by neglecting, going to the the gym because of fear. You have to learn these things, you have to start at ground zero.
And when you first get started but you’ll learn so quickly and you’d be amazed at how much you really learned. And one thing that I would advise is to have somebody show you how to use the equipment properly, so that you’re not going in and injuring yourself. And I started working‑out at an all woman’s facility because I was fearful of doing the wrong thing.
And actually the reason that I switched is because these women I think, all felt the exact same way as me because there wasn’t anybody’s body in there that I wanted. So I thought I need to go somewhere where people are in the gym for a purpose and the purpose is to transform their bodies.
So, after I switched I hired a trainer so that he would show me how to do everything and it makes a big difference and you learn so fast and it’s so much better.
Simon: Definitely. And the same, once you do gain that knowledge that you could just have so much more accelerated progress.
Flavia: Yeah, for sure. Hiring a mentor like a personal trainer is a great way to start, or even if somebody that works there that can just show you how to use the different machines.
Simon: It’s just getting over that mental block, isn’t it? And just saying after a couple of sessions you’re going to wonder why you waited so long.
Flavia: Absolutely. And I even struggled trying new things for years and thinking, “Oh, what if I do this and some guy is going to look at me and think, ‘What are you doing?’” And then I thought to myself that I’m just hurting myself because when I see somebody doing something different, I think, “Oh that is so cool. So I wonder how that person learned that?”
And to be honest, even if you do make mistakes, people will probably look at you and think, “Wow! That’s really cool.” not everybody knows how to do the right things. Experimenting in any situation is the way that you’re going to get the best results. So I think experimenting in your workout is the only way that you’re going to grow.
Simon: And step out of your comfort zone.
Flavia: Absolutely.
Simon: What do you find the best way to track progress, because I see people time and time again and they go on these scales every time they’re in the gym and it’s not the best way to not only track your progress but stay motivated, is it?
Flavia: No, it definitely isn’t. And I do weigh myself on a scale every week on a scale, but the more important thing to do is to measure with a measuring tape, you measure your arms, your chest, your hips, your stomach and your legs. Or using skin calipers. That’s the only true way that you’re going to find if you are gaining muscle and losing fat.
And what I’ve seen in some of my clients is that the scale hasn’t moved, but they tell me that their clothes are falling off of them. They’re so frustrated about the scale not moving, and I think to myself, “My gosh, you’re saying that your clothes are fitting looser, you’re looking better, so why would you worry about the scale?” I think that society has just put such a huge focus on bringing that scale down.
I had another interview this morning, and I was saying the exact same thing, a couple days ago I was working out and I hadn’t seen this friend for a couple years, and they said to me, “Oh my goodness, you’ve really leaned down.” And I thought that was funny, because my weight hadn’t really changed in the last two years. It fluctuates by a few pounds here and there, but what really changed is the percentage of body fat. So I went from two years ago, at 19 percent body fat, to now, I’m comfortable at 15 percent body fat. The scale hasn’t moved, but I look a heck of a lot better now with lean muscle mass and not a lot of fat.
Simon: Definitely. And I think you’re right in terms of going for the skin calipers or just a waist measurement for starting off, but try and stay away from becoming a slave to the scales. You’ve gone from being in not that great shape, to getting in the gym environment, and then deciding to become a personal trainer and getting your nutrition, but now you’ve got yourself to a certain level, how do you stay disciplined?
Flavia: That’s a great question. It’s not every day that I wake up and I’m so enthusiastic about working out and the days when I’m not motivated, I remember how lucky I am that I’m fortunate enough to able to go to the gym and to eat healthy meals. As a nurse I’ve seen a lot of heartaches, and people that aren’t as fortunate as I am. So I really look at my body like a blessing, and being able to do something healthy for my body is what I’m thankful of.
I think about it as, you definitely, always brush your teeth, it’s just a routine, it’s a habit. For me, now, going to the gym is a habit, it’s part of my everyday routine, and I believe that replacing old habits for new habits is the only way that you’re going to change a lifestyle. I think that changing your way of thinking of fitness to a part of your everyday routine is the only way that you’re going to stay disciplined, and stay fit for the remainder of your life.
Simon: Definitely. How do you go about changing your eating habits, from something like a cream cake as being something you’d normally eat, to now something more healthy? I think a lot of people find it hard to make that switch, don’t they?
Flavia: Yeah, for sure. At the beginning I would look at it in terms of losing weight, so what foods are going to help me lose weight. And that’s fine, that’s definitely a place to start, but now I look at food very differently, I think that knowing what food does to your body, and the reason that we even need to eat, and knowing all of the details are important. You need to choose a proper food, so after studying nutrition I realized what certain foods did to my body in a positive way, and I just think that I don’t want to damage myself by putting in refined sugars, because I can see now the stress that that causes on so many different parts of my body.
So I try to look at food as not something that’s satisfying me, but as something that’s making me healthier and that’s improving my body composition. Every time I go to the fridge I think that now I have a opportunity to make myself healthier and look better. And I never regret my decisions, I never regret eating, say, a plate of broccoli, but I definitely regret eating donuts. And the same thing goes with fitness. I never regret going to the gym, but I certainly regret not going. So it’s something positive for your body. You’ll never regret it.
Simon: That’s a fantastic tip. What are your tips for overcoming a plateau? For those who don’t know, a plateau is when you’ve been training for a while, but now you’re doing the same training but not getting the results that you want. So how do you overcome those?
Flavia: Always challenging yourself. Pushing your body to uncomfortable heights, getting out of your comfort zone. You’ll be huffing and puffing, not to the point of injuring yourself of course, but every week challenge yourself in some way. You can add weights, you can add repetition, you can jump higher, add another exercise on one or more of your workout days, and do something different. Go for a run up some stairs, or pick a trail and go run on it, a different trail this time. Just getting out of your comfort zone will definitely help you.
Simon: Yeah, that’s a fantastic tip. How would you advise women to spice up their workouts?
Flavia: I would say just mixing up all sorts of different exercises. Using plyos (plyometrics), doing boot camps, keeping everything exciting. I love working out in circuits and switching them up, doing different exercises, that’s going to keep it stimulating and exciting, but also, knowing the science behind why you’re choosing those exercises is really important. Having fun and experimenting, using upper and lower body movements within a workout is extremely effective, so for an example it would be a squat with a row. That will really spice up a workout, doing a lot of upper and lower body movements. You’re gonna burn a lot of fat.
Simon: If you’re finding something boring, you’ve really got to change it, haven’t you. Is there anything that you would advise against when working out, maybe typical things that you see a lot of?
Flavia: Good question. I see a lot of people not concentrating on what they’re doing, they’re focusing on people walking around, they’re focusing on other members in the gym. You really have to focus on what you’re doing, and keep your mind on your muscle, really paying attention as to what you’re trying to achieve.
Simon: I think many people have a mismatch between the training they’re doing, and the results they want. For example, they’ll be wanting to lose weight, and then they’ll be doing a single leg stand on a BOSU, with some bicep curls.
Flavia: Yeah, I think understanding why you’re doing which exercises is vital. You can’t just go in and think, “OK, I’m going to do some shoulder raises and some bicep curls and tricep press‑downs,” and not really understand why am I combining those three exercises on this day, or which one should I do first, and not understanding the dynamics behind them.
Simon: Definitely. Now, the readers of my newsletter will have seen the picture of you, and I’m sure a lot of them are going to be wondering how do you get such fantastic abdominals, and what’s your secret?
Flavia: A smart diet, of course, but I think that there’s more to it than that. If you’re eating clean, you’re definitely going to have a flat stomach, but I treat my abdominal muscles as any other muscle. You need to build them in order for them to pop out. This is something that I’ve actually just started doing in January, I started training a lot of abdominals, I put in abs every single day that I work out, I incorporate them into my weight training days and into my cardio days, I sometimes use them as a warm‑up or a cool‑down. I just hit them hard and I hit them often. I find that using a stability ball is incredibly challenging, and it activates so many muscles in your core, strengthens them. I think that’s a secret weapon, the stability ball. Ooh, I should come up with something like that.
Simon: Definitely.
Simon: I want to talk about Flavilicious Fitness, but first we’ve got some questions from the Lunchbox Diet fan page at facebook.com/lunchboxdiet, the first of which comes from Mel, and she asks how often do you train to be that fit, and what is your favorite workout?
Flavia: OK, this is going to be different for everybody, but let’s do what I was doing to get down to 13 percent body fat. So, I went from 18 percent body fat to 13 percent body fat, and what I did was I worked out five days a week with weights, and I did four days of cardio, three high‑intensity training and one long cardio, so I would go for a run. Now, 13 percent I don’t maintain at, because it’s not really that healthy, so I’m at about 15 percent fat, and that’s where I’d like to stay.
So I would do about five days of weight‑training, so my weight‑training stays the same, and I can cut back on my cardio, so some weeks I might add some cardio to, say, three of my weight‑training days, sometimes I’ll go for a run in the morning, but it really depends where you’re starting. I think that doing five hours of challenging activity a week is vital. Another thing is that my weight‑training routines aren’t just weight‑training, I’m doing plyo movements, I’m doing burpees, I’m doing jumps, while I’m doing moderate weights as well, so that’s really going to activate my fat‑burning zone, and keep me burning fat a lot longer than your typical workouts.
Simon: A lot of people will be thinking, five days a week, they don’t have the time, a question for you is what would you say to people who say they’ve got little time to train, and also if they did have only, say, three days a week to train, would you then alter the training around that?
Flavia: Yeah, if somebody came to me and said they didn’t have time to train, that to me means that their body’s not important enough to them, and I’d have to say that your health should be one of your most important assets, because you do put your family and everything first, but if you don’t have your health, then what do you have, and if you don’t do something for yourself, no one is.
And looking after your health is so important, especially if you have kids. I know lot of times moms say that they don’t have time because of their kids but you’re not doing [audio interruption 26.04] by not working out but three days a week is better than none. One day a week is better than none. So, start somewhere, absolutely. I can understand why people don’t start with five days a week for sure 100 percent, so start with as many days as you can.
Simon: And build up. Laura asks, “What makes a resistance in cardio per week would we be doing? Also I ‘m just getting back into resistance after about six months and Hubby and I are debating about the best approach for getting fit and toned. I’m opting for a total body workout every resistance session changing the exercise routine every day for three days and repeating. Hubby reckons that split routines are the way to go. Any thoughts?”
Flavia: Yes. I wouldn’t say there is a set amount of time that you have to spend doing cardio and doing resistance training. That really depends on your goal.
What I will recommend is that you really train hard on the days that you do train and that you incorporate one long cardio day. So you can go for a run or something like that, just to keep your conditioning going. But that you also incorporate a couple of days, at least two days of high intensity integral training that’s really going to psyche up your metabolism and keep you in a fat burning zone.
And with that said with resistance training definitely is very important too and from I said from earlier, I do five days of a mix between cardio and high intensity training and moderate amount of weights so it really depends on what you have time for, what your goals are, where you’re starting, but I think it’s important to make sure that you [audio interruption 28.05] into an exercise routine.
Simon: That’s a great answer.
Flavia: I hope that answers it.
Simon: Yeah. Definitely. Claire asks, “What exercise is the quickest way to lose midriff excess fat. I’m getting married in twelve weeks and even though I’m losing weight on the lunchbox diet I still can’t shift this tire.” That’s quite common isn’t it?
Flavia: Yeah. Absolutely. High intensity, again you have to have all three elements into your workout There’s no trick, there’s no potion, there’s no easy equation. It’s just that you have to have high intensity training, you have to have resistance training and you have to have cardiovascular training. But again, I would stress that making sure that you’re working out hard when you workout, making sure that your heart rate stays elevated, making sure that you’re doing upper and lower body movements, things like that. Plyo metrics but making sure that you gain a good amount of weight so that you are gaining muscle as well as losing fat.
Simon: Excellent. Becks asks, “My mum needs to lose weight but she has a long term injury to her foot. If she doesn’t lose weight I fear she may end up in a wheel chair as it’s gradually making her injury worst. We have little will power… We have what little will power,” Sorry. “What’s the best exercise for her to burn fat quickly without straining her foot to the point that she cannot walk for the rest of the day?”
Flavia: Well first, it’s hard for me to answer because I don’t know what kind of injury she’s suffering from, but the best exercises for burning the most calories are things like squats and lunges, so you’re activating some very large muscle groups. There’s my answer, focus on working large muscle groups which will burn the most amount of fat. Squats, lunges, push‑ups, things that are going to activate your large muscle group. And maybe get it looked at so that you’re understanding of what your limitations are.
Simon: Yeah. And I just like to add in there as well, as you get older it’s even more important to do resistance based training isn’t it?
Flavia: Yeah. Absolutely. There are so many benefits resistance training and a lot of people say that as they age their metabolism slows down. But as they age but they’re also losing muscle mass because they’re not as active as they used to be.
Simon: Definitely. Adel has asked four questions so I’ve decided to pick one of them. “What are the best exercises for shoulders?”
Flavia: OK so the best for arms I would say is working your shoulders. I think a pair of shapely shoulders makes your arms look nice and thick. And there isn’t just one single one. I would say a lot of lateral raises and work as well as rear delt slides.
Simon: Excellent. Nicole asks, “What’s the best cardio to do when you suffer with knee pain. I love boxing but all the pivots are tough on my knees?”
Flavia: Again, that’s hard to say because I don’t know the injury. Cardio? I find sprinting is very hard on the legs and sometimes I have to actually do cardio indoors just because I get shin splints if I do interval training outside regarding sprinting. So, I don’t know if you have them in Europe but here in Canada and the U.S. we have these incline elliptical machines, and actually really, really comfortable for your knees. You don’t put a lot of pressure on them. And you can actually do intervals on them, which is great.
But it’s a hard question because I don’t really know how bad the injury is. I could say bike riding but sometimes bike riding makes it even worse. So just find something that… And you know what?
A physiotherapist is great for answering these because they can actually look at the injury and tell you what’s going to make it worse than what’s going to make it better. A lot of times you just need to strengthen some muscles around there and your knees will actually be a lot better.
Simon: Well, those are the last of the questions. Well I’m going to throw in a last one. We’ve also talked a lot about working out in the gym, if you could pick two bits of equipment for a home what would be your first choices on a budget?
Flavia: On a budget? I have a home gym version of my program and you don’t need much equipment. Well we have weights, stability ball, and a resistance rope. But if I had to pick two it would be the stability ball and a resistance rope. The resistance rope you can have one, actually have the water resistance so it’s almost like you’re lifting weights. And even stability ball engages so many postural muscles, it engages all your stability muscles and it’s quite challenging.
So, I would say stability ball is a secret weapon and your resistance rope you can use for instead of your weights. You can do some crazy things. You can put it in the crack of your door and do some lap pull downs. So yeah, you have to be creative but those would be my two of choice and they’re both very, very cheap.
Simon: Excellent. Obviously got your workout program, tell us more about that…
Flavia: Sure. It’s a fast paced and progressively challenging five day a week program. It focuses on increasing muscle definition and shape, but a huge emphasis is put on eliminating body fat. It is hardcore, it’s serious. And it’s for those who want to raise the bar.
So it’s not for people who just like to go in the gym and not sweat, it’s tough. But if you follow it you get a fit, firm, and flawless figure. So my tag line is, “a female formula for a flawless figure,” whatever flawless means to you. And not necessarily my figure might not be flawless to you.
And it’s five days a week I have a gym version and I have a home version. Day one focuses on tight and trim thighs, day two is show off stomach. In day two we do a lot of high intensity moves with a lot of abdominal work. Day three is a booty booster. You’re going to hit all three major muscles of the butt.
Day four is sleek and shapely shoulders; so this shows the importance of how a defined pair of shoulders makes your hour glass figure really pops, really stand out. And the last day is beautiful back surprise, so we work on the hamstrings and the back and all the muscles that are important for our posture. Flavilicious Fitness really focuses on a female physique, so we target areas that are going to give the illusion of narrowing and we’re going to target areas that most women have problems with. It’s great. I’m having some really great results and you won’t find anything like it out there because I created a lot of the workouts myself.
Simon: Talking about results, obviously it’s going to differ depending on the weight and the level and how much effort they put in, but what kind of results are you getting?
Flavia: I’m getting really wonderful results actually. I’ve had a lot of women tell me that they have tried every diet and workout plan and they have not gotten results like this. Or seeing… The typical weight‑loss would be about two pounds per week which is where I want to keep it, because I don’t want people to drop way too fast.
Because that means that they’re dropping muscle as well as fat. So, I’m trying to maintain and or build muscle mass while losing fat. I have a fan page on Facebook too, so if you want to jump on that, Flavilicious Fitness, and you can actually look at what the women are talking about.
Simon: Great. Well if today’s listening, if you want to get involved in Flavia’s excellent program and there’s a link on this page to get access. And I just want to say thanks, Flavia, you’ve provided some fantastic information and I know a lot of women are going to resonate with your kind of story and also hopefully take it to a new level because it’s all about raising the bar, isn’t it? And just setting new heights for yourself.
Flavia: Absolutely.
Simon: Well thanks for spending the time again and all the way from Canada and hopefully you’ll join us for another call in feature?
Flavia: Yeah, absolutely. I’d love to. Thanks for having me.
Interviewer: Take care and I’ll speak to you soon.
Flavia: OK, bye.
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