CURVALICIOUS Workout System Is Here

After 4 months of hard work, the Curvalicious Workout and Nutrition Program is here!

Today until Friday May 25th, the entire system is available at a HUGE discount and is available for $47. You can get everything here:

Here is what you get for ONLY $47

workout video for women

1. The Complete 5-Day  Online Workout Videos featuring every major muscle group to get your sculpted -HOME AND GYM VERSION!

2. The At-Gym  and At-Home Workout Manual or the “blueprints” to everything you must know about making this program work for you.

3. Curvalicious Nutrition Guide – You’ll learn about CURVE meals to gain lean muscle, CONTROL meals to balance your hormones & CUT meals to burn fat!

4. Printable Workout Sheets to take with you  WHERE EVER you go. There are pictures of the start and finish position to keep you on track with every exercise. Plus you can make notes on the sheets so you can know what weight you did the last week.

5. Dynamic Warmup Video and Printable Sheets – lean how to warm up to prevent injuries and stimulate the nervous system to get the most out of your workout.

6. Stretching Guide Video and Printable Sheets – a 10-minute stretching video for every body part to cool you down.

7. Fab 5 Supplement Guide 2.0 – Find out the right supplements that will accelerate your results with healthy supplements to ensure your body is getting all the needed nutrients for your workouts.

8. The Pre-Program Checklist – you’ll be able to track your results to change any part of your workout as needed. If you don’t write down what you are doing, you won’t be able to make the proper adjustments to advance. Here you will be able to see everything super easily and track your results effortlessly.


Get your copy here:


What Is The Difference Between FULL-BODY-LICIOUS and CURVALICIOUS?


FULL-BODY-LICIOUS is a full body 5-day workout program consisting of intelligently designed 60-minute fat loss workouts to slim down or shape up. Each week cycles through five different full body workouts and each workout gives extra attention to key body parts that contribute to a flawless figure. By the end of the week you’ve hit all your major muscle groups five times with multiple angles, exercises and “advanced” fat burning techniques and tricks.

CURVALICIOUS is a 5-day workout program consisting of intelligently designed 40-minute metabolic fat loss workouts while targeting a different body part each workout. It relies on a variety of rep ranges (including lower reps with heavier weights) to enhance your neurogenic muscle tone – the only type of tone that gives your muscles beautiful definition!

FBL works with lower weights and higher reps to increase calorie burn. These workouts are perfect for rapid fat loss and stimulating muscle tissue in the same workout. These are full body workouts dedicated for fat loss.

CURVALCIOUS works with both lower weight and heavier weights to stimulate NEW calorie burning muscle tissue. The workouts are body part specific so you will only target a couple of muscle groups within each workout. CURVALICIOUS is dedicated to helping a women truly “tone” their muscles by hitting the two types of tone in a muscle, “Mygogenic and Neurogenic”.

If you want the fit, athletic look instead of the skinny shapeless look, you will want to check out the Brand New workout system CURVALCIOUS.

Both are great workouts that you will get you the body of your dreams. They were written by a female, for females!



  1. Anna G says:

    I purchased Curvalicious this morning and just finished looking through it, it is AMAZING! Everything is layed out for you in detail. The workouts look incredible, I am doing day 1 this afternoon! Love the videos!

    Thanks Flavia!!! It was well worth the wait!

  2. Kaitie R says:

    I have the FBL workout and have been doing it for 2 weeks now and love it! How could I fit the Curvalicious workout in with it or should I wait and do a 12 week cycle of this then move on? Thanks Kaitie

  3. Lori says:

    For anyone out there wondering if they should invest in this program…I say YES! I purchased it this morning and did Day 1…holy smokes it was challenging and was a great workout. I’ve done Flav’s first program 2+ times and thought how could this one work me any harder than her first program…well if this first workout is any indication of the entire program it will! There are some amazing new exercises that really hit your muscles deeper. I have a feeling I’ll be hurting tomorrow because my quads and abs were burning. It did take me 70 minutes to do the entire workout, 3 sets and I didn’t slack off at all. Although, I made sure my form was perfect and I had to look at the workout sheets for a minute before each exercise. I’m thinking this will take me a full hour in the future.

    I watched Day 2 and for sure that won’t take as long…although you do add in 20 minutes of HIIT at the end…I’m thinking 50 minutes tops. I like my workouts an hour or less if possible. There’s no doubt I will see results. Her first program really changed my body…this program will tighten it more while adding muscle.

    The nutrition information provided was excellent. I read everything…and I learned what to eat when for the most effective way to lose fat. I eat clean and they way she lays out when to eat your clean eats makes total sense and I now understand why. Well worth the read.

    For less than $50.00 this program is a steal. Great work Flavia!!! Thank you!

  4. Ling says:

    Hi Flavia,

    do you recommend any cheat meals/day on this program?
    and how would you structure the meals if you can only train first thing in the morning before work. Thanks!

    • Flavia says:

      I include cheat meals in the meal plans. If you choose a cheat meal, I would do one a week following one of the workouts. The struture of the meals are explained in detail in the proogram guide. Please read through it and you will see what to do!!

      • Ling says:

        Thanks for your reply Flavia. I didn’t see any mention of cheat meals in the program guide. I hope mine won’t turn into a day long! (:

        Yes, I’ve read the program guide about the structure of the meals. However, should we eat before the morning training or train fasted?

        • Flavia says:

          It is better to train with some protein before you workout. That isn’t feasible to everyone so it isn’t a necessity!

          • Kirstie Q says:

            I am also not seeing any mention of cheat meals – which document is this in? I didn’t see it in the nutrition guide. I also have a quick question with regards to the macronutrients. I like to track my diet with an app on my iphone because when I don’t I have a tendency to over-eat. So based on your nutrition recommendations, I should have having approximately 120g protein, 160g carbs and 53g fat. However when I am trying to follow the nutrient timing based on “evening workouts” I have a hard time figuring out how many of my carbs are a “C” and how many are a “V”. And of course with fat only being in 2 of the 5 meals, I can’t imagine trying to get 25+g of fat into a meal. I noticed that you said that when it isnt a carb or a fat meal that can’t always actually happen so up to 4g fat and 10g carb is okay. I am still just having trouble with the veggie/fruit carbs vs the other listed carbs. (Sorry if i’m going on! I’m confused!) Does anyone have any insight about this?

          • Flavia says:

            Hey Kristie,

            The cheat days are outlined in the meal plans. If you didn’t pick them up I would stick to one cheat meal a week or every 2 weeks. You will have to measure what works best for you. If you have one a week and aren’t seeing the results, change it to once every 2 weeks. For the cheat meal, don’t eat deep fried or any trans fats and no more than 3 times your calories for that meal. Having it after a workout would be best.

            You can add fat to your P + V meal if needed. Veggies are not counted as carbs (if you are looking at the meal plans) and you want to have them with every meal, strive for 2 servings with each meal.

            Hope that helps.

  5. Anna G says:

    Loving the program so far but on day 3 what could we replace the parallel bar dip with if we workout at home?

    • Flavia says:

      For sure!

      • Anna G says:

        I would love to do tricep dips but I workout at home so I don’t have access to parralel bars. I have stability balls, medicine balls, flat bench, resistance bands, dumbbells, and a pull up bar that attaches to the door. Do you know of anything that I could set up that would create the same tension on my muscles as parallel bar dips?

  6. Mariel says:

    hi flavia, same kind of question as before, what workout equipment do we need exactly? do we have to have a bench and a pull up bar and all that too? i thought it was just dumb bells and an exercise ball

    • Flavia says:

      A bench is handy but you can just use a table if need be. A pull up is not necessary, You can use your banister if you need to and do an inverted row. I will put a picture of that up later this week on the blog. You need dumbbells, a resistance band and stability ball.

  7. Lara says:

    I like to exercise in the morning rather than the afternoon. Would I need to change the structure of meal plan that’s listed in the nutrition guide or should I keep everything the same. For example, since I workout in the morning, would I replace the morning control meal with a curve meal?

    • Flavia says:

      Hey Lara, there are examples for all workouts times, morning, afternoons, evenings…have a read through the program guide there are examples for each!

    • Veronica says:

      I can’t find the different examples. Where are they exactly? I do not see them on the nutrition guide.


  8. Laila says:

    Hey Flavia,
    I purchased your program today and I love it, you’ve put a lot of work in it by filming all the workouts and that makes it outstanding. Sor far I did Shaun Hadsall’s 14 day rapid fat loss and I loved it. I like doint HIIT, long steady state cardio alternating with resistance/weight/bodyweight training.
    My question is (which you may want to answer during the coach call on 12th BD…btw;) :
    how can I schedule your workout if I’d like to keep the pattern of HIIT/cardio alternating with weight training ?
    Should I combine 2 days, say, arms and booty on Mo, legs and tummy on Wed, back/shoulder on Fri, hiit on Tue,Thu, long cardio Sa, resting on Sun ??
    thanks a lot
    (ps currently doing the Joel Marion’s Xtreme fatloss)

    • Laila says:

      hey Flavia,
      me again, sorry I just read the workout guide and it has a HIIT component in it, however I don’t understand the table on page 8. Do I understand correctly that there are 2 sessions per week that each last 20min? of 30sec/30sec HIIT? I usually see HIIT last 5-10 min, that’s why I am not sure.

    • Flavia says:

      That sounds like a lot of workouts in a day and you may fatigue. Why not do HIIT on 2 of your resistance training and 1 on your days off? If you want to make it so that you hit all 5 workouts in 10 days instead of 7, that works too.

  9. MEMORY says:

    Hello Flavia,

    i brought this product this morning also…
    will this work for yummy mummy as myself …i have a three year old son…and i have a little belly fat there…

    Thanks memory

  10. Kristen says:

    I purchased Curve today through Joel’s link that was supposed to include your 10 day fat strip program, which I got, but I didn’t get a link for his Lean, Tone and Sexy program. How do I get that?

  11. Lori says:

    Flavia…Did day 3 and happy to report I did 8 tricep dips! And, then 5 dips for circuit 2 & 3. Didn’t know I had that in me until I tried! So, excited.

    Looking forward to Day 4…these workouts are killer…but in a good way!!!

    Had a very hard time with the ab workout…the stability ball plank roll…had to go to my knees. And, the sit-up to stand-up…could not do it no matter how hard I tried. I watched your video again and think I’ll push my bending leg back a little more and really roll forward with some momentum. Otherwise, I’ll do the sit-up/crunch for now until I can stand-up. It’s so difficult.

  12. Kirsten says:

    Hi Flavia,

    I have done 2 days of your program and read though the rest but I’m confused. You repeatedly say that ladies doing lights weights for 12+ reps are a waste of time and you passionately encourage heavy weights low reps for ladies as well but this program is based on all high reps of 10-15. This seems like a cardio workout rather than muscle building as promoted.

    Nevertheless, this is an outstanding workout schedule and very thoughtfully documented and videoed so thank you I appreciate all your hard work.

    Some clarification on cardio / muscle building programming would be great. Thanks!!

    • Flavia says:

      Nope, for most muscle groups you will see a set with 6-8 reps!

      • Kirsten says:

        Thank you for your reply. However I am now completly confused?

        On the “gym workout sheets” and video tuition every single set (except for one token heavy set) has reps of at least 10, most f them are 12-15.

        Can any of you other ladies confirm this for me? And Flavia?

        Thanks so much.

        • Flavia says:

          Whatever it says in the program is right. You don’t want to do heavy sets for the entire workout. Follow the plan ladies!

  13. Michelle says:

    Flavia, this looks great! One question is about the meals – curve, cut, control.
    My workout time is normally in the morning. I have time to eat before and after.
    On your meal plan you have workout after meal 3. How should I adjust the meals for morning workout.

    • Flavia says:

      I am just updating the nutrition guide to help you out, you weren’t the first to ask. I will send out an email once it is uploaded.

  14. Jill says:

    Hi Flavia, loving the work outs so far! I really like having pumpkin puree with some stevia and cinnamon. I know some people count it as a vegetable but should I count the carbs for it and include it in a curve meal?

    • Flavia says:

      It doen’t have a lot of carbs, only about 10 grams in half a cup which I assume that is the most you’ll have…so you don’t need to count it unless you go over 1/2 cup.

  15. Jordan says:

    Hi Flavia, I just purchased your curvalicious program last night. I was in a hurry so I wasn’t able to download everything onto my computer. How do I get back into my account to download the home version? Thanks so much!

  16. Steffy says:

    Hi Flavia,

    How do you feel about Prograde Metabolism? It was not on the supplements sheet and was wondering how I could incorporate them (I have a few bottles left)

    Thank you and the program looks awesome. I’m having a hard time trying to psych myself to eat all the food as I’m not a huge vegetable fan :/

  17. Stephanie Juda says:

    Thanks for the great program and info! I find myself downloading almost every program from you, your husband, Joel and Roman.
    Quick question: for the cardio (HIIT), for example in weeks 1-2, we have to do 30s @ 80% and 30s @ 60% – do we do this for the entire 20 minutes? so, 20 sprints total?


    • Flavia says:

      Yup that’s right. Take it slow if you aren’t used to HIIT. Try 10 minutes to start or even start with a fast jog instead of sprints.

  18. Lori says:

    Hey Flav…Completed Day 4-Shapely Shoulders and Back…wowsers!!!! This is a great workout…my delts are popping today! Love this workout and I did the home version today(Off of work and not at gym on lunch hour) and clearly the alternatives were just as effective as the gym versions. I did two chin-ups, rested, two more, etc…until I got to 10…it was hard but it felt good. The dive bombers were crazy and I really felt the stretch. I’m loving Curvalicious!!!

    Quick question, I’m challenged by side planks…so I bend my bottom leg after about five reps so I can complete the set. I’m afraid of hurting the shoulder that is supporting me. Will I eventually get strong enough to do 10??? Although I have to say the side crunch using a bend leg vs. straight leg still felt effective. Thank you!

  19. Deanna says:

    I purchased your curvalicious and mucslicious and can not access the videos all I get is a blank screen..

  20. Angie says:

    I have been doing the Fat Loss Factor for five weeks now. I have lost a total of 13 pounds, but I’m still a big girl…140 lbs. I just purchased Curvilicious today and watched the videos. Do you think I should try to lose some more weight before I begin your program or is it okay to start (as a big girl) and just do what I can, working my way towards increased strength? I’m just nervous because I know there are some exercises I won’t be able to do right away (not even at the beginner level). Your advice would be greatly appreciated!

    • Flavia says:

      Nope you are good to start the program. That is a huge myth that you will “bulk” underneith fat.

  21. Cynthia says:

    Purchased Curvaliscious…. quickly going thru the videos, trying to familiarize myself with the exercises first. Am I missing something? I don’t really see any difference between the gym videos and the home videos. I would like to do this at home, but I don’t have a lot of room, or equipment …do I need to join a gym to see results from this workout?
    Please advise.

  22. Jeanette says:

    Hi Flavia. I cannot do the legs and booty workouts for now because for a laser vein treatment my doctor is doing in my legs. Can I do the arms and the shoulders & back workout twice a week? For example – 1st day arms, 2nd day shoulders & back, 3rd day abs, 4th day arms, 5th day shoulders & back??? I will be able to incorporate the two leg days in about two months when I finish the laser vein treatment.

  23. Jeanette says:

    OMG! I cannot do the Pike off SB with Push up. I don’t have the balance to do it. Can I substitute that exercise for regular pushups? Or any other suggestion?? Thanks.

  24. Petra says:

    Hi Flavia! I’m about to do my first Curvalicious workout. I have a quick question – is it okay to switch days 4 and 5? The program recommends a HIIT session following the day 5 workout and I wonder if it is better to do HIIT after back and shoulders, rather than a leg workout?

    Also, I see your meal plan has Flava (Fava?) beans… was that deliberate? LOL!


  25. Wendy says:

    I want to invest in one of these programs but torn on which one to get. I’m out of shape and wonder if I should start with FBL first or just get right into Curvalcious. Thoughts?

  26. Jill says:

    Just purchased the package and downloaded the Gym Program
    question, do you do each exercise one after the other then have a 40sec rest, then do them again for further 2 sets


    • Flavia says:

      Yes exactly, different exercises back to back 40-60 second rest than repeat for a total of 3 sets (when you are ready to do all 3 sets)

  27. Sarah says:

    Hey flavia,
    Just wanted to drop you a line to say a big thanks to you for creating such amazing programs for women. I got a love for weight training about 6 years ago and since then have been using workouts from Vince, Joel and Roman…but you Flavialicious program and now your curvalicious have some of the most challenging moves i have ever tried. I love the feeling of working hard, keeping my heart rate up and working my muscles at the same time.
    I’ve just made it up to completing 3 sets of all 5 FFL workouts per week so i’ll do that for another couple of weeks increasing weights now that i am doing 3 sets and then i’ll do my before photos and move on to curvalicious!! Can’t wait to see the changes in 12-14 weeks!
    Let me know if you suggest anything different – otherwise keep being awesome and THANKS 🙂

    • Flavia says:

      Sounds like a good plan Sarah and thanks so much. Positive comments really keep me motivated so thank you!

  28. Lori says:

    Week 2-Day 1-Shapely legs-Done! Loving this program and already I’m progressing! Flav-Are you considering a members board where we can post and talk to other members for tips and encouragement?

    Until then, here’s a tip: When doing the pistol squats…keep your body really tight. So, when aiming the arms in front of you keep them super tight, push your butt back into the heel of your standing leg when doing the squat and your chest up and you should be able to keep your balance. A week ago I really struggled with this exercise and with just those couple of tweaks I was able to complete the exercise without falling over!

    I was soaked from head-to-toe when I completed this workout and I did it all in 61 minutes!

    • Anna G says:

      Great job Lori! I am just about to go do Day 1 (I started it last week as well) I think a members section where all the Flavilicous Females could chat and share their experiences would be great!

    • Flavia says:

      Thanks Lori. I did consider it and will possibly open one. I was hoing for people to communicate on the fan page on FB so I could see if there was a need to open up a members zone!

  29. Karen says:

    You only mention weights and resistance bands for your workouts yet you use a bosu ball and some medicine balls for the home workouts, what do we do if we dont have them?

    • Flavia says:

      Hey Karen, there is a new updated version of HOME WORKOUTS PDF for you to download and see the substitions.

  30. Karen says:

    Forgot to ask, what can we use for lateral hop and frog jump at home, how high does it have to be?

  31. Tami says:

    Hi Flavia:
    I also purchased Musclicious with Curvalicious. How do you suggest following these two plans? (i.e. alternate weeks? or blend workouts within the same week?)

  32. Ling says:

    Hi Flavia!

    Thanks for adding the samples for the different meals we can have when we workout at different times of the day. I am unable to eat before a morning workout so I’m eating curve meals for the first 2 meals of the day and a cut meal for the last one. I hope that works!

    This week is my first week into the program and so far the workouts have really kicked my ass. (: yay. My question is still regarding the meals though. What if I can’t do the additional hiit session right after the workout and have to do it at a later time of the day? Say, morning workout and lunchtime hiit. How would my meals look then? Thanks!

    • Flavia says:

      Stays the same…the workouts you put into that meal plan is resistance style training. Everything else stays the same.

  33. Lori says:

    Week 2-Tummy Tightner This workout is tough…with moves that will really challenge you. My first week I could not for the life of me do the sit-up to stand-up…well today I got it!!!! Here’s my tip for anyone else who is challenged by this move…

    When sitting-up, move your straight leg more to the side instead of directly in front of you, after a few times you’ll get the feel of the move and should be able to do it.

    The other exercise I’m having a hard time with is the plank ball roll…side to side. I find that my shoulders and elbows at a 90 degree angle have to be directly on top of the ball works best for me. Made it to 14 reps each side…holy cow this one is tough!!!

    For my HIIT…I did something fun today. I jumped rope high knees for 30 seconds, then I took my hula hoop and did that for 30 seconds for 20 rounds(20 minutes)…fun!

    Recovery shake was 1 scoop Chocolate PP, 1 cup almond milk, 1 banana, 1/2 cup spinach and cinnamon. The cinnamon gives this shake a very rich flavor and will mask any spinach taste.

    I feel awesome. Bikram Yoga tonight! Flavia…this program rocks! 🙂

    How is everyone else doing???

    • Anna G says:

      Great tip Lori, I’ll give it a try. I just finished Tummy Tightner and am eating beef, egg, and spinach. (I’m doing yoga this evening also!) The leg raises off of stability ball are really hard too, but I was able to hit 12 reps. For my HIIT I did 2 minutes of jump rope, 30 seconds running high knees, then 30 seconds of plank off of bench and repeated that 2 more times.

      I really love these workouts! I was sweating like crazy after yesterday’s workout and my quads and glutes are sore today. 🙂 oh, I also did 40 minutes of Kempo as extra cardio yesterday morning.

    • Flavia says:

      Thanks Lori for sharing!! We need more of that. Bring it on ladies!

    • Karen says:

      Are you doing 3 sets of each with weights straight out, week one? I am only doing two sets and am so sore from the day 1 workout, I barely made it through day 2. I did do a tough yoga class as well, but my legs are sore and I AM TIRED, aren’t you? If not what am I doing wrong.

      Anyone have any tip for the shoulder roll on the ball?

      yes a members page would be great 😉

      • Lori says:


        I am doing 3 sets with weights, however keep in mind I’ve been doing Flav’s Flavilicious prior to starting her newest program last week. And, these workouts are a challenge for me as well and I do have some soreness, but not too bad. Be sure you are feeding your body with good nutritious foods and get a good nights sleep. I understand having a tough yoga workout, I do Bikram Yoga and it’s extreme. It 90 minutes in a heated room at 105 degrees…but it really stretches my body and gives me great flexibility.

        I gave a tip for the shoulder roll on the ball…I did it just like I explained this morning and it works like a charm. Really focus on tightening your core anytime you are in a plank position and as I explained keep your elbows on the top of the ball at a 90 degree angle…you’ll get it with practice.

        I’ve been weight lifting for 5 years and no other program, and I mean NO OTHER PROGRAM, has changed this 47(48 tomorrow) body the way her Flavilicious program did. I hope to add more muscle with Curvalicious and definition. And, tighten the loose skin and at least get a two-pack. I feel I can do this with her newest program. Flav’s the real deal in my opinion!!!

        • Karen says:

          I did flav’s first program and got good results the first time and then took a break for a few months, gained 5 lbs on a 5’2″ frame and then started it again for 12 weeks with little results. Flav then said even though I have little to lose I should try this program but she said in the book to only do 2 sets first week if we have been following her other program, and i still found myself dead tired after day one and yoga, I barely made it through 2 sets of day 2 and was so tired during my dance class today.

          Everyone around me is telling me they got in the best shape when they worked out LESS and that I am doing too much…I am confused (and tired)….btw I am the same age as you 😉 what’s your secret? Thanks for writing back

          • Lori says:

            Hi Karen…

            Not sure what’s up here. Honestly, I didn’t read the book…I just jumped right in…I bought the program and was doing it 5 minutes later a week ago Monday morning…lol!

            I think you listen to your body, it’s telling you something. The only thing I can think of is that I use 2 scoops of Amino Energy in my water when working out(BCAAs). It gives you a little kick with the green tea in it. And, I eat a ton of food…I could never eat less that 1400 calories a day…and usually eat around 1700+. I do follow her basic rules but get the best results when I feed my body good food and lots of it.

            We do have more in common, I’m 5’3 and have less then 5lbs to lose….it’s all on my stomach…uuuuggggh! Keep posting if you have more questions, I’m happy to try to give you insight with my experience.

            Today: Amazing Arms!!!!! Let’s do this!!!

        • Karen says:

          I had to reply above as it does not allow below. Funny I just started tracking my food and calories which allows me to eat less, According to Flav at our size we should be eating max 1150 calories a day , I started eating between 950-1150 a few days ago and I finally lost 2 of the 5 lbs I want to lose. I will look into those BCAAs thanks. I bought her skinnylicious diet and have all the many diets that come with her two workout programs but given I dont want to eat all that meat I find them too hard to follow, so though I woudl just track what I eat and see what happens.

          Can I ask what kind of weights you used for the day 1 workout? I think part of my problem was NOT stretching afterwards and I have super super tight legs.

          Today’s plan amazing arms and a yoga workout in the park before I go teach

          thanks for your help

          btw what is your goal weight?


          • Lori says:


            I lifted between 7.5 lbs(for side plank rotation and for the overhead squat)…for the step-ups, the squat to curtsy lunge and calf lifts I used 15 lbs. I have a hard time holding the weights above my head and then squating…it feels very ackward so I lift light. When at the gym I’ll lift heavier with a bar and hold the weight in front of me on top of my chest. And, at the gym I’ll go to 20lbs for the step-up and curtsy-squat(I don’t have anything heavier than 15 at home).

            I weigh 117lbs at 5 foot 3 and 1/2….my goal weight would be 113-115…and if I reduce my calories to 1450 for one week I can pretty much get there. I just love to eat and feel really hungry if I go too long going that low with the calories. I’m between a size 4 and 6. I would never sleep if I ate below 1200 calories and I would have headaches. It just doesn’t work for me.

            Yes, you have to stretch!!! I get really tight if I don’t myself. Do the runner’s lunge, hamstring stretch and shoulder stretch at the very minimum.

    • Tonya says:

      Hi Lori and Karen

      Lori I have been reading your posts and sounds as if you are really progressing!! I on the other hand have really been struggling. I have actually “GAINED” weight which is not good! I find so many of the workouts complicated and difficult to do as a beginner. I am 46 and 5ft 2inches. Over the last 5 years the weight has slowly crept up on me! I need to lose about 10 to 12 llbs. I was reading the amount of calories that you eat as well as how many Karen eats. According to Flavia’s Curvalicious plan I calculated that in the 1st 2 weeks of the phase I should be eating 1600 calories…..Is this correct? Maybe I need to drop my calorie intake down and that would perhaps account for the weight I have gained?? Any suggestions ladies on either the calorie count or the difficult exercises?? Any help is GREATLY appreciated!!

      Thank you

      • Lori says:


        Not sure why you are gaining weight on a 1600 calorie diet, for the past couple of weeks I averaged out at 1450 per day…I don’t follow her plan exactly but I follow the concept. If I were in your shoes I would e-mail Flavia with her daily menu and let her access your diet.

        Here’s a quick sample of my diet this week(I make most of my eats on Sunday)…

        M1: Protein Pancakes(1 egg, 2 egg whites, 1/3 cup oatmeal, 1/2 mashed banana, 1tsp vanilla, cinnamon…blend and grill.) Make two pancakes per recipe. I actually do this 7x on Sunday, wrap them in plastic wrap and freeze and pull-out daily to eat. I also don’t put anything on top of them…but you could microwave a 1/2 cup of frozen berries and pour over(raspberry, blueberry, strawberry.) This meal 2 meals before I work out.

        M2: 1 cup Fage Greek Yogurt(no sugar….high in protein)…cinnamon(lots!), 1/2 cup raspberries.


        M3: Post Workout Shake m/w 1 scoop whey, 1 cup almond milk, 1/2 banana, 1/2 cup pineapple/berries. And 1 Homemade protein bar. Immediately after workout

        M4: Tons of salad w/ 1 chicken breast, 1 serving nuts or avocado, 1-2T of homemade dressing or an organic one sold at stores. One-two hours after workout

        M5: Beef Tenderloin w/ sweet potato

        M6: Protein Pudding or small protein shake

        One tip I remember that was offered on the conference call is to do a 5 minute intense HIIT cardio session right before your Curvalicious to rev your metabolism up! I haven’t tried this…sometimes I add 5 minutes of jump roping w/ burpees at the end of my session if it’s not a leg day. I would suggest doing this on ab or shoulder/back day.

        I’ve lost 4 lbs in 5+ weeks, however I’m much firmer and stronger than when I started. I struggled to with some of the moves and now I’ve pretty much mastered them, but it did take practice. If there are moves that are too challenging and you are not getting the benefit(working the muscle) do an alternative. You first have to figure out what primary muscle the move is benefiting before you can figure out the alternative. Let me know what moves specifically and I can try to help you.

        Stick with this program and you will see results! Couple more thoughts are you doing the 2-3 sessions of HIIT a week and when doing the circuits are you doing each exercise back-to-back with no rest until the end of the circuit?? That makes it more intense. Literally, I’m huffing and puffing after some of the circuits and have to really push through to finish.

        I hope this helps, good luck!

      • Flavia says:

        Hey Tonya, trust the program. The Cut Phase will have you eating less. Once you get better at the exercises you will burn more calories. Add some cardio to help burn calories faster or you could try to drop your calories 100/day but don’t go too low otherwise you will not recover properly!

  34. Linda says:

    Hello Flavia, amazing program!! I’m super pumped. Quick question. Is it too much to do the tummy tightner and amazing arms back to back the same day?


    • Flavia says:

      You can always try it. The Tummy Tightener is more like cardio. What you can do is 1 to 2 sets of Day 2 only.

  35. Chelsey says:

    Hi Flavia!
    I’ve been debating purchasing Curvalicious or FBL for a several days now, but I’m not sure which one will be best for me, or if I’ll even be able to do either. My body has been through a lot after a rough pregnancy with triplets. I was on bedrest for months and atrophied extensively, not to mention being extremely ill the whole time. It’s five years later and I was finally able to devote the time to drop 50 pounds last year and I’ve managed to keep it off. Im ready to tone up and be in the best shape of my life, even though I’ll never be able to wear a bikini again because of my “battle scars” 🙂 The main issue that concerns me is abdominal muscle separation from my pregnancy— I know I am limited to certain abdominal exercises. Do you still think I would be able to do these programs? If so, which one do you recommend? Thank you for the time! Sorry so long 😉

    • Flavia says:

      Yes for sure. There is an option for an additional abdominal exercises that I think you should grab so you can substitute for the ones you may have trouble with (muscle separation). Just let me know if you need anything.

      • Chelsey says:

        Thank you so much Flavia! Are the additional ab workouts available with both programs? And which one (curve or full body) would you recommend for me? I appreciate you taking the time to answer! Have a great weekend!

        • Flavia says:

          No problem, the additional ones are available with both programs. FBL has a lot you can change if you want to start there 🙂

  36. Lori says:

    Amazing Arms…was just that Amazing…lol! My tip for today:

    When doing the pike to push-up using stability ball be sure to keep your arms super tight when doing the pike roll-in and not push the shoulders forward, rather let your head hang down between your arms and try to straighten your upper body from the butt down to the head when rolling into pike position on the ball. If you can’t do the combo, do the push-ups first in plank position off the ball, then do the pike roll-ins. This is a very challenging move, so be patient you will get it. My body is shaking by my 10th rep!

    Tricep dips unassisted count for today:

    5 first round
    3 second round
    4 third round

    Then I did the remaining assisted to a full count of 10. Another challenging move!

    How did everyone else do???

    • Anna G says:

      Great job Lori! I injured my elbow about 8 months ago so I still have to take it easy with tricep moves and push ups. I did 3 dips the first time, 2 dips the second time, and the 3rd time I did 10 where I hop up then control it on the way down. I am looking forward to tomorrow, going to do 20 minutes of HIIT before breakfast then 90 minutes of yoga before lunch. My short term goal is to loose the last bit of fat from my lower body before my vacation June 23rd.

      • Lori says:

        Thanks, Anna. Looks like your rocking the workouts too! Do you do Bikram Yoga??? I practice yoga 3x a week and absolutely love it! I’m pretty much doing the same workout tomorrow too…before breakfast HIIT and then yoga after work. Looking forward to the Shoulder workout next…that’s my favorite…my delts pop after the workout!

        Good luck loosing that last little bit…it seems to be the toughest!! I have the same on my abs…although I think it mostly loose skin which is worse ‘cuz you can’t lose skin.

        Keep posting how you’re doing. I love everyone sharing their experience with Flav’s programs.

        • Anna G says:

          Thanks, Lori! Yes, that last little bit takes dedication and time to get rid of! I am enjoying hearing yours (and others if they would share) experiences with Flav’s program. I do yoga at home, I use the shapeshifter yoga, and P90X yoga. I don’t know that much about yoga but would like to learn more. I am also looking forward to friday’s workout, I love working back and shoulders! How many chin ups can you do? At my peak I could do 8, but since I injured my elbow I hadn’t been able to work out as much so I am just now working out regular again and last week I did 2 chin ups, we’ll see what I can do Friday!

        • Karen says:


          what do you do for your HIIT? You sound like you are in really great shape, lifting mmore than me and doing 3 sets right away 😉 Where do you buy your BCAA?

          Yes I have to stretch much more I am so so tight in general, after exercise is worse

          • Lori says:


            I do different forms of HIIT….I love jumping rope intensely and then using my hula hoop as my active rest. Or, I’ll do ball taps with burpees for 30/30, any fast move works but never with weights.

            But I mainly do fast runs on my treadmill…I never put my incline below 2…and I run at 8.5 – 9.0 for 30 sec, jump to the side of my treadmill for a split of 30/30 or 20/10….meaning 30 sec on, 30 sec off OR 20 sec on 10 sec off and I do that for 20-30 minutes.

            I am in good shape cardio wise, I can lift but nothing crazy and do yoga. I feel it’s a nice round for staying healthy. I also rollerblade, ride bicycles, jet ski, ice skate, hike….so I lead a active life too. I love working out…so that helps.

            I bought my last round of BCAA on Last time I bought their label, watermelon flavor, and I love it!!!

            Did you receive Flav’s e-mail that she will be doing a contest in 12 weeks….where we send our before and afters. I’m thinking of doing it. I’m no fitness model so I’m embarrassed to post photos on line…that’s scary to me! We’ll see. I just believe in her programs so I would like to help other women(and men) to reach their goals. It is possible if you stick to the program and eat healthy.

    • Karen says:

      Are all you guys talking about dips with your hand on the bench and feet on the ball like in her previous program or parallel bars? In this setup I can easily do 12-15 (except when my shoulder hurts from a tear), but not sure how I would do on bars.

      You guys seem to be kicking butt…great stuff…I ended up taking today off and will do wed-fri and then resume Monday for this week, other stuff got in the way.

      my legs are still sore from day 1, and I did not even do the HIIT yet this week but have done quite a bit of warrior poses in yoga 😉

      • Lori says:

        Karen…we are doing dips unassisted on the parallel bars. I didn’t even know I could do them until I tried. I bet you can do them if you try. But if not, just practice as she explains and you’ll be doing them soon enough. Last week I did even more…go figure. I think it depends how your body is feeling on any given day! But, be careful of that shoulder.

        • Karen says:

          I work out at home…no parallel bars here…lol so I do them with feet on the ball, I wish my counters were closer together 😉

          • Flavia says:

            Check out the post on Home Exercise Substitutions and also download the new printable workout sheets, I added some substitutions.

      • Anna G says:

        Sorry I forgot to mention you in my earlier comment, I enjoy hearing how your doing with Flavia’s programs as well. I am naturally very unflexible. For the past year I have been really working on my flexibility. I have seen a big improvement in my flexibility and also in my weight training because I have increased my range of motion. I try to do 10 minutes of stretching after each workout and before bed. I also do an hour of stretching or yoga 2 – 3 times a week. You don’t have to do that much though, just start doing ate least 10 – 20 minutes of stretching each day and you should start to see improvements. Also, if your legs are too sore to do HIIT try and just walk for 20 minutes. Hope that helps!

        • Karen says:

          Thanks Anna,

          As a kid I was not even able to touch my toes, through yoga that has changed, but I have incredibly tight hamstrings and calfs and can not straighten my legs in certain directions , ie when doing boat in yoga etc…

          I do yoga several times a week an stretch but am still really tight

          thanks for your help

          How is the program working for you? Did you do her previous program?

          • Anna G says:

            Yes, I am the exact same way! I still have trouble straightening my legs in boat and cannot touch my heels to the floor during downward dog, I’m working on it though! Yes I did Flavia’s first program. Full body licious and Flavia were the real turning point for me where I saw the greatest change in my body and really developed a passion for fitness and proper nutrition. Curvalicious is working great! I can tell my inner thighs are a bit leaner. I feel great after each workout, and my muscles are really fatigued! One thing I forgot to mention is I do take BCAAs after my workouts. Make sure you are getting enough sleep and following the curvalicious nutrition guidlines to aid in recovery.

        • Karen says:

          Thanks Anna,

          Nice to see I am not alone. How long have your been doing this program and how are you finding it? Did you start with 2 sets or three and are you using weights. I followed her instructions and am doing 2 sets this week and it is kicking my butt 😉 What type of BCAA’s do you take?

          I eat well but cant really follow her guidelines as I dont’ want to eat much meat these days and unfortunately she has not vegetarian options in any of her diets.

          What kind of stretching do you do daily?

          Thanks again

          • Anna G says:

            This is my second week doing Curvalicious.I did start with 3 sets. I have been consistently weight training for 3 years now. I get my BCAAs from Blue Star Nutraceuticals. I do all of the stretches that Flavia demonstrated. I have also purchased a yoga program from Adam & Ryan (Shapeshifters) I also have P90X and do the stretching and yoga from it. (It is mostly the stretches that Flav has shown)

          • Flavia says:

            Great job girl!

  37. Dawn says:

    I have a question about Muscliscious and wasn’t sure where to post it… On day 3 (glutes/hamstrings/calves), the part where you have the superset of two exercises, is the drop set an additional set? So it’s like set #4? I think so, but wanted to confirm. Thanks!

  38. Lori says:

    Shapely Shoulders today! I must say, I love this workout…it may even be my favorite of the five! Afterward your shoulders have such definition…it’s almost like you see results immediately after the workout. My shoulders pop!

    And, I did as Flav says, do your 2nd circuit 1st and last week’s 1st circuit 2nd and substitute the shoulder press for the lateral raise. Lift heavy on that shoulder press! My second set I only got to 6 reps…my shoulders were burning!

    One of the ab moves I had to take it down a notch. I couldn’t stay in plank position and do the side crunch with both legs straight, so I had to bend my lower leg…but the move still felt effective. And, I noticed my elbows are getting rough from doing all these planks…:)

    How was everyone else’s workout today. Any tips or suggestions?

    • Anna G says:

      I think Shoulders & Back is my favorite day as well! I really like doing heavy shoulder press. I was able to hit 8 reps each time with 15 lbs. I improved on my chin ups! This time i did 4 the first time, 2 the second time, and 1 the third time 🙂 Sorry, I can’t think of any tips but it sounds like you are doing well! My elbows are a little rough from doing planks as well. 🙂 I feell a huge burn in my shoulders while doing the lateral raise leaning on the ball, but I a lifting really lite, I used a 5 on the first set and then a 3 on the 2nd and 3rd! What weight do you use Lori?

      I thought I would share a yummy recipe I discovered today. As my post workout meal I had tilapia, brown rice, baked sweet potato, and 1/2 tbs of honey all mixed together in a bowl, and I thought it was really good! Also, I put asparagus and zucchini on the george foreman grill, let them cook for 3 minutes (or until tender) and they took on a nice flavor and were a wonderful side to my post workout meal!

      • Lori says:

        Hey Anna,

        Nicely done, Anna. I used 15lbs too on my shoulder press, did 8 my first two sets, but then down to 6 on my last. I don’t have a pull-up bar at home so I did Flav’s substitute version…I actually liked it…great stretch! I did my lateral raises uses 6lbs of the bench, but I usually do 5, but for some reason I felt strong yesterday! 🙂

        Recipe sounds great…I like mixing all my clean eats together as well rather than eating them separately. I’ve never used my GF grill for grilling veggies, I’ll have to try that…thanks…great tip!

        Hams and glutes today! Have a good workout!

        • Anna G says:

          Thanks Lori! Hams and Glutes – demolished! I love that workout! I was sweating like crazy and really felt the burn! I recruited my dad as my workout partner so I had him hold my feet on the reverse hamstring curl and push on my feet for the hip extension instead of using a band. I struggle with the single leg Romanian deadlift, its so hard to balance! I was getting better on the last set, on my good side I think my foot touched the ground 3 times and on my worse side I think it touched 6 or 8 times 🙂

          We celebrated my Grandfather’s birthday today by going out to eat Mexican. It was my post workout meal and I ordered chicken fajitas, without the sour cream or tortilla shells so it was chicken, peppers, onions, tomatoes, rice, beans, lettuce, and a little bit of guacamole.

          Hope everyone else had a great workout and great weekend!

          Just stretching tomorrow!

          • Lori says:


            I love this workout too…and like you I really struggled with the single-leg roman deadlifts…more so this workout than last week’s. You really have to focus on a flat back, sucking in the abs, putting all the weight in your butt and heal and balance all at the same time. For the hamstring curl, I laid on the bench, tummy side down, and then put a heavy weight between my feet and curled-up. I don’t like the bands for this exercise, I can’t get it to be enough resistance. This is when I miss the gym.

            I love the step-ups and all the other moves in circuit 2. I found that holding a plate rather than the dumbell works better for the jump squats, even at the same weight. I used an 8lb plate.

            I was soaked and felt awesome afterward. I made sure I stretched because my legs will tighten to the point I wouldn’t be able to move tomorrow. Week 2-done!

            Great job on the eats. She says to have your cheat meal after one of the workouts…so you did it right!!!! I love Mexican food, that would be my choice for a cheat meal for sure!

  39. Tara says:

    Hey Flavia – I was in Europe on vacation and missed the May 26 deadline to get Curvalicious at $47. Whats the price today? Thanks.

  40. Crystal says:

    Hi Flavia, I was just wondering if this will work for me? I currently weigh 208 lbs, and am 5′ 5″. Before I had my three children I weighed 140-150 and was ok at this weight but yeah five years later after three kids I’ve put on over 60 lbs! Throughout the years I start the gym then stop, then start again and stop but I’m committed this time,I’m still breastfeeding my 14 month old, he doesn’t want to stop, but all I’m doing this time around is eating better, watching my portions and going to the gym.

    So is your program designed for already thin women or will it work for me as well? And if it will work for me, which program do you recommend I start with? Thanks in advance!

    • Flavia says:

      I would recommend FBL. Take your time getting used to the exercises and don’t use weight until you get the technique right. Nutritition is the key to weight loss and you will love the nutrition in FBL! Let me know if you need anything when you start!

  41. Jasmine says:

    Hi, I’m about to begin the Curvalicious program and I just bought my BCAA’s today. However, the brand of BCAA’s I bought (New Roots Herbal) contains more than L- leucine, L-isoleucine, and L-valine, which I noticed are the amino acids contained in the Prograde capsules. I was unaware of this at the time however, so I bought one that contains about 18 different amino acids and I was wondering if it’s still okay to use.

    • Flavia says:

      Oh ya, BCAAs are pretty bullet proof as long as it doesn’t have fillers or artifical sweetners.

  42. Michelle says:

    I decided to try some prograde bcaa. I am confused about the dosage as described in the supplement guide. The label on the bottle is mg, and I calculated I need 30 g. Do I just take one capsule before workout and one after? Or would that not be right for me?

    Thanks for your help. This program has some killer sets!

  43. Karen says:

    Can anyone help – finding it impossible to do the leg lifts on the ball – even finding where to hold onto in my house is rough, but I dont feel it in my abs, only lower back – seems really awkward and my abs are really strong

    • Susana says:

      It’s a bit difficult yes, me too I find it hard to do, but also have to think that we are not accustomed to “ball”, I think over time we will achieve the balance necessary to make the ball well and make the exercise of … when my boyfriend helps me to do this exercise … it was good that podesses also have someone that will help meet this original. Do not give up, just see this difficulty as a challenge that you will get over …. good luck and good workout;)

    • Lori says:


      I had the same challenge doomg this at home, I’d been doing this move at the gym and using the smith machine bar and holding that, but at home I used the back of my weight bench at a 60 degree angle. However, I found that my bench was not sturdy enough and it moved and then I’d be rolling all over the place on the ball and afraid I’d fall off. So, I’ve decided to hit the lower abs a different way when doing this move at home, here’s my version:

      Lay on floor(or weight bench), put a medicine ball between ankles(I used 8lb), raise your two legs with ball between ankles straight up to a 90 degree ankle and do a leg raise with lifting the butt each time….move is small and really focused on lower abs…you will definitely feel this if you’re doing it correctly.

      When I did Flavalicious the 2nd time, I would tweak some of her moves and do alternatives so that I confused my muscles. And, I used mostly moves from Flav’s videos.

      I hope this helps. Happy HIIT Day for me!!!!!!

    • Anna G says:

      Yes, this is one of the hardest moves for me as well Karen. Make sure your lower back is supported by the ball, and it makes it a little bit easier if your arms are bent. I’ve found that if I bend my knees it takes some of the stress off of my lower back but I still feel it in my abs, so maybe give that a try? Remember it is all a process and you will get it eventually, just stick with it! 🙂

      • Karen says:

        Thanks everyone – I still cant find anywhere to hold on to that doesnt move in my house my abs are super strong, but this exercise seems to only strin my lower back. Currently I am doing it on the floor, I will ad weights to make it a bit mroe difficult, thanks Lori 😉 unless someone can give me a hint on how to make this work my abs, as it does not seem to do it

  44. Mateja says:

    Hey Flavia,

    Good job on your workout plans, it looks easy when you perform the exercises and they I go to the gym and find out that some are really challenging lol!

    I got both of your recent workout plans, Curvalicious and Musclicious. Do you think it’s a good idea to alternate between the two each week? On free days of the Musclicious I’d add HIIT. I like diversity in my workout routines and I’m interested in your opinion.



    • Flavia says:

      yes that’s fine. I would recommend to do Curve first than Musclicious but you can see how it goes with Alternating!

  45. Karen says:

    Is anyone moving any of the days around?

    • Lori says:

      Karen, I haven’t to date…but thinking tomorrow I will do Day 5, glutes and hams, and Saturday I will do Day 4, Back and Shoulders. This will give me legs 2 full days of rest and my upper body…make sense?

  46. Karen says:

    Curious, how long are the workouts taking you guys ( the ones withouth HIIT)

    • Lori says:

      Other than the ab workout, day 2, at least one hour. Sometimes an hour and 10 minutes. I usually do a 5 min warm-up on the treadmill…but other than that, I go, go, go through the entire workout with very little rest. I don’t know how she claims they can be done is less time if you are doing the moves with proper form, reps listed and 3 circuits. I don’t mind putting the time in because I know they’ll be results. And, investing all this time in working out also keeps me on point with the eats. I don’t follow her plan exactly but my eats are clean and I follow her basic guidelines. Today’s eats looked like this:

      M1: 2 protein pancakes(m/w 2 egg whites, 1 egg, 1/3 cup of oatmeal, 1/2 banana, 1t of extract)
      M2: Fage Greek Yogurt with cinnamon, 1/2 cup of raspberries
      M3: Chicken Breast from Whole Foods, shredded cabbage, carrots and greens with 1 T of EVOO & 1T vinegar, s&p dressing
      M4: Post workout shake m/w 1 cup almond milk, scoop of chocolate protein powder, handful of spinach, 1/2 banana and cinnamon w/ 8 cubes…blend and enjoy
      M5: 4oz filet steak & 1 small sweet potato w/ cinnamon (I know I need more greens!)
      M6: Chocolate Casein pudding

      Lot of water with lemon. And, I put BCAAs in my water when I workout.

      Karen and others what do some of your days meals look like?

      • Anna G says:

        not including the warm up, the workouts take me about an hour I am taking progress pictures in 14 days and going on vacation 2 days after that so I am being super strict on my diet, so here is what a day looks like for me:

        Meal 1 – 93% lean ground beef scrambled with 1 organic egg and spinach, cooked in coconut oil
        Meal 2 – egg whites and greens beans (sometimes I will make a protein pancake here, 1/2 cup of egg whites + 1/2 – 3/4 scoop chocolate protein powder + 1 TBS cocoa)
        Weight Training
        meal 3 – tilapia, sweet potatoes or brown rice, berries
        meal 4 – tuna or chicken with asparagus, zuchini, or carrots. Sometimes a mixture of all.
        meal 5 – chicken or salmon, broccoli, and nuts

        I have BCAA’s, vitamin C, and Athletic Greens immediately after my workout.

        I will sometimes do yoga or stretching between meal 4 and 5.

        I try to always get 8 – 9 hours of sleep a night.

        • Anna G says:

          Forgot to mention, I don’t do cardio every day, I do cardio 3 – 4 times a week and on the days I don’t do cardio i do yoga.

        • Lori says:

          Anna, Great meal plan! I wish I could eat fish…just can’t stomach it. Love the fact you stress the 8-9 hours sleep…me too!!! I think people discount that fact, and it really makes a difference in your day. With sleep you have a much better workout and you don’t crave carbs all day, at least that’s what I find.

          I do Bikram yoga 3x a week, I do 2 HIIT workouts for cardio and anything fun on Sundays for cardio, bike ride, roller blade, etc… I took pics too….not sure if I’m going to post ‘cuz of my abs…but I have to say my obliques in just the past 3 weeks have improved and are more fefind already….it’s crazy!!!

          Today, I’m doing Day 5 glutes & hams, tomorrow I’ll do Day 4, shoulders & back. I’m at the gym today and want to do legs there….more equipment!

        • Karen says:

          Wow, I am impressed by all you guys. Have any of you ever experience energy drain during your workout so you feel you can not continue? Normally I get energized during my workout – but yesterday during the day 3 workout – I barely could keep my eyes open after the 2nd set – had to take a break for a couple of minutes and then pushed through.

          As for my meals, I am not doing her meal plan, I find the mroe time I put into planning the mroe I think about food, I emailed her to show her my current food intake and she thought it was ok – it is usually a variation of the following – excuse the format – it is becuase I am currently putting all my food in an online journal on my fitness pal

          Liberte (Canada) – Greek Yogourt wih a bit of apple and or cranberries, coffee

          either salad with canned salmon, or a few eggs with NATURAL cottage cheese (most cottage cheese has chemicals and mono and diglycerides which are hydrogenated fats), OR sometimes some tofurkey sausages or tempeh – try not to eat much unfermented soy
          green beans
          and or grilled eggplant

          Salad like lunch
          or omelette
          lots of grilled eggplant, green beans

          I used to snack on lots of healthy nuts, my new thing is to take green beans or leftover grilled eggpant or broccoli as my snacks



          • Anna G says:

            Karen – Thanks, yes, occasionally during the workout I feel tired and like the workout is taking forever but I just keep going and it gets better. Make sure you are getting enough sleep. I have found that since I started eating a protein + fat breakfast my energy levels are much better and I’m not as hungry through out the day.

            Lori – Yes, I completely agree with you on the importance of sleep! That sounds like a good plan to swap the workouts. I did day 4 today and my shoulders were so fatigued afterwards it was hard to brush my hair, LOL.

            Do y’all mind me asking where y’all live? it would be cool to find a Flavilicious female that lived near by. I live in Alabama.

    • Flavia says:

      Just an FYI if you want to shorten the workout, drop the abs in some of the days! This will shorten the circuits to around 30 mintutes!

  47. Lori says:


    I live in Wisconsin…a little bit of a hike to Alabama!! I’m actually closer to Flav in Canada!…lol! It would be awesome if we lived closer and could workout together and help each other progress. Today I had the entire gym to myself…I couldn’t believe it. I think it was because it was Friday, sunny and 85 degrees….no one wanted to be indoors working out except crazy me!!!!

    It was great doing day 5 today, glutes and hams. The last two weeks I did the workout at home and I wasn’t able to do the leg curl on the ball and leg-up on the ball, I had to use the bands and I didn’t feel it was all that effective. Today, I used a cable machine, and WOW!, this move is so effective!!! I’m hitting right below my buns and the highest part of the back of my leg/thigh. I’m going to be hurting tomorrow. This is one of my favorite workouts…and it may be that I did really well today with all the moves…even those darn single-leg roman deadlifts…lol! I mastered them today and felt so accomplished after doing them. You seriously have to stick that but cheek out first, the proceed down with a slightly bent leg while sucking in the abs and keeping the back straight. I noticed when I came up, if I completely straightened the standing leg and then go right back to pushing that butt check out it worked like a charm and I wasn’t all wobbly. One leg is definitely stronger than the other. I do 12 reps with 10lb weights in each hand.

    Karen, Have you every added up your caloric intake. To me, it doesn’t look like enough food and maybe that’s why you are tired mid-way through the workout. Just a thought.

    Tomorrow shoulders, my other favorite workout….haha…I tend to say that after every one.

    • Anna G says:

      Sound great Lori! Yes, Wisconsin is a bit of a hike 🙂 I know, every workout is my favorite!! Tomorrow will be day 5 for me so we’ll see how I manage on the single leg romanian deadlifts. Thanks for the tips, I’ll be sure to keep that in mind tomorrow. Have a great weekend!!

      Karen – yes, I agree with Lori, you may not be taking in enough calories, Flav’s workouts are tough and you will need the energy to get through them.

    • Karen says:

      I am getting between 980-1200 calories, I am 5’2 and 113 lbs(down 2, since i started lowering my calories by eating less nuts), Flav said this is perfect, but yes I am tired all the time. How much are you guys eating – wow I never shared body measurement before, esp online.

      i MAY TRY bcaa’S AND GLUTAMINE, but not sure which to try and whether they really work

      thanks everyone

      ps what is leg up on the ball?

      • Anna G says:

        Congrats on the 2 pounds! Right now I am eating 1,000 – 1,200 calories and am on Flavia’s photo shoot diet (just 12 days until my photo shoot) Usually I would be eating around 1,400 calories. I am also 5’2 and weigh 115 lbs.

        What do you mean leg up on the ball? If it is an exercise somewhere, i would assume that you are doing something with your arms (like a bicep curl) with one leg on a stability ball as if it were a step.

        • Karen says:

          I was talking about the leg raise on the ball exercise, but find i dont have anywhere to hold on and I dont feel it in my abs – are you doing that one at home, if so what do you hold?

          How are you finding the photos shoot diet, do you have to plan it all in advance? Are you eating a lot of meat?

          • Anna G says:

            yes, I am doing them at home. Going into our dining room there isn’t a door it is just a wide opening but the walls come in just a bit so that is perfect for me to hold on to. I REALLY feel that one in my abs. If you don’t have something in your house could you maybe go outside and hold onto the porch or a tree? Maybe put a rope around the tree? The diet that I am following is on the members the page (
            I have been following her step-by-step abs diet for the past 5 weeks and am starting the 10 day diet today.
            Yes, i do eat alot of meat, 5 – 6 times a day 😛

            There is some planning involved but Flavia lays everything out for you, you just have to decide what foods you are going to eat, cook them and portion them. I always just cook a whole bag of chicken in the crock pot, a whole pack of beef on the grill, and bake as much fish as will fit on the pan, them I am pretty much set for the week.

  48. Karen says:

    I was also wondering who did flavilicious and whether they found the abs workout tougher and more effective than this one. On this one the only exercise I cant do is legs up on ball and it does not seem to target abs well anyhow. I found the other ones tougher and am debating whther to switch it up, any htoughts?

    • Anna G says:

      I did do full body licious, I found the ab stuff hard but I had never done anything like that before so I’m sure Curvalicious’s ab stuff would have been just as hard if I had started with it. I like the ab moves in Curvalicious but I would think it would be fine to swap around some of the ab exercises if you want to.

      • Lori says:

        Hey Ladies…

        Just got done doing Day 4-Shoulders and Back(switched it up and did Day 5 yesterday)…anyhoo I killed it and then did 15 min. of HIIT in the heat outside afterward…I jumped rope and did my crazy hula-hoop!!! I sweating like a pig…but feel awesome. My shoulders are burning!!! My caps are really developing. I lifted heavier today…just felt it!

        Karen….I did Flavalicious 2+x before Curve…I actually think these ab moves are more difficult in the Curve program. I would suggest looking under WOMEN’S FITNESS on Flav’s blog home page and there’ll be videos and there’s one that is called “CRAZY SIX PACK ABS WO FOR SIX PACK STOMACH”. I would suggest doing these moves…they’re super effective…I would swap these moves with one of her circuits in Flavavlicious to keep me challenged and the wo fresh. Let me know what you think. When doing the leg lift exercise on ball or on the floor, suck in your belly button and press it down toward your spine and really focus on the lower abs and contract them when lift your legs and you should feel it.

        My stats…I’m 5’3 1/2…(gotta add the 1/2…hehe)…and weight 115.8 lbs. On a very low calorie day I eat 1300 calories…but usually I eat between 1450-1650…just depends on my day. My goal is to lose the last little bit of fat/skin on my abs and I’ve noticed my obliques are really starting to become more defined after 3 weeks…not to shabby.

        So happy there’s a few of us who like to compare notes and workouts…I still wish we had a members board to communicate…maybe in the future.

        Are either of you doing the phone conference???

        • Anna G says:

          That’s great Lori! I will probably just listen to it after it has been recorded.

          I just finished Day 5 and I didn’t have my training partner today so I had to use the bands for the hamstring curl and hip exstensions. overall the workout was really good but those two moves with the band weren’t very effective. The bands won’t stay under my forearm and it seems like the handle kinda wants to pull my foot into an awkward position. Anyone else having problems with the bands??

          I was able to up my weight on the sumo squat and up my reps on the step up. I still had to touch my foot to the floor occasionally on the Romanian Deadlifts, but I’ll get there eventually! 🙂

          • Lori says:

            Anna…Yes, that’s what I was saying with those darn bands…they get in the way and it’s not enough for me to feel like it’s hitting the right area. Yesterday at the gym I used the pulley-cable machine and I could feel it hitting the lower glutes and upper hamstrings…and I feel it today too…so I know it’ working. And, I only used an 8lb resistance! It’s small move but a dosey!

            WTG! on your sumo squat…love that move. Are you doing 15 reps now with the step-up??? By the 15th rep my leg is burning and I”m huffing and puffing…lol!

            Tomorrow I’ll do either another HIIT or some type of fun cardio…like a bike ride or go rollerblading. Have a great Saturday!

          • Anna G says:

            Thanks! yeah, I don’t go to the gym now but am going to start this fall and am really looking forward to utilizing all the equipment. Yes, I did 15 rep this time on the step up (with 10 pounds in each hand) my glutes were burning by the end and i was huffing and puffing as well!!! Tomorrow I will probably do yoga 🙂

  49. Carol O says:

    Hi Flavia – I just received your videos for curvalicious, and am quite impressed. I started workout #1 today and have a few questions. I’m not quite sure how to replay the videos – I kept messing up so that my rest periods were much longer than you intend us to take. Also, when doing arms or legs, does one rep count for both arms and legs? I would appreciate your imput. Thanks.

    • Flavia says:

      Hey Carol, 10 reps would mean 10 on each arm, if you see 20, that would mean 20 total. That should be written on the workouts sheets.

  50. Tammy A says:


    Just wanted to introduce myself and use this as a way of being accountable 🙂

    I’m 5’2″, 113 lbs and have always been fairly active with hiking and working out. At 48 yo, I’m in pretty good shape – but with all the time I spend at the gym, I don’t look near the way I’d love to (uh, like Flavia!) haha.

    I just started Curve yesterday. I got through 2 sets and could really feel it hitting different parts of my legs, so I’m very excited at changing things up and seeing some results!

    Lori – I too have the extra skin on my belly (darn kids! haha) and was wondering if you are seeing some improvements in that area as you build your abs.

    • Lori says:

      Hey Tammy…

      We are very similar in size and the same age…so it’ll be good to compare notes. I’m on week 4, and YES!, I’ve seen results and improvements in my abs. My obliques are defined, my upper ab skin/flab has gone down, I started at 27″ and I’m at 26″…so I lost an inch. My lower abs are 33″ …they look flatter…but I haven’t lost an inches. However, there’s no doubt I’m much stronger in my abs…but then again you’re working them 5x a week…so of course they are going to get stronger.

      Yesterday, I did the ab workout and some of the moves are challenging, but I got through them all and did them with perfected form. But my first week or two I did struggle with a couple of the moves. So, if you get frustrated and think I’ll never be able to do this move, be patient with yourself because it won’t be long and you’ll be doing all the moves. Your abs get strong pretty quickly.

      I did take pics…and I MAY post them after the 12 weeks…depending how my abs look. It’s hard ‘cuz there’s not a lot you can do with the loose skin…but I’m putting tons of lotions and potions on my abs and eating clean thinking I’ll get great results.

      Keep posting and let us know how you are doing!!!

      • Tammy A says:

        I did abs today at the gym and was having a lot of trouble with the ball – so I tried my best to do a couple in correct form then “modified” to get the workout in. On my way home, I stopped and bought a ball so I can have one at home just to practice each exercise maybe a couple times each morning until I get the feel for it. I didn’t get too frustrated with it as I know with a little practice I’ll get the hang of it (and I’m a pretty determined individual! haha).

        It’s awesome to have a few people on here that are my same size and age! Great to compare notes…and I have the advantage of y’all being a bit ahead of me so I get all your tips and inspiration! 😉

        I did take “before” pictures, but I failed to measure – couldn’t find my tape (guess I shoulda picked one up along with the ball! haha) I’ll keep checking in here…with my “virtual” workout partners, you’re all great motivators 🙂

        • Anna G says:

          Great job Tammy! I think that is a great idea to have a ball at home to practice with!

          Wow, congrats Lori on completing all the dips, that’s impressive! I did day 3 in exactly 58 minutes! 🙂 My elbow was bothering me a bit so I did 2 dips and then slowly lowered myself for 8 repetitions on each set. What weight do you use on the bicep curls?

          I swapped the days up a bit so I’ll be doing my favorite workout today ; back and shoulders! I did 30 minutes of HIIT this morning.

          • Anna G says:

            I finished Day 3 and am pleased with my results! On the first set of chin ups I was able to do 6 non stop, took a tiny break and then did 2 more! The second set I did 3 then grapped my chin up assist and did 7 more. The 3rd set I did 2 then 8 with the assist. I was able to up my reps on the shoulder press and increase my weight on the lateral raise!
            Tomorrow I will do cardio and yoga.
            I have stuck to my diet this week as well 🙂
            How is everyone else doing?

          • Flavia says:

            Great job girl!!!

    • Karen says:

      Wow it looks like we are nearly the same size and weight I am 5’2 1/2 and just went from 115 to 113 with this new workout, I am on week 3 but have not changed my diet at all. I am 48 and also have a bit of loose skin on my abs. It is getting a bit better as I get leaner but I am not sure it will be completely absorbed, I think age is a factor, but hopefully not.

      Good luck and let’s all keep in touch to help each other 😉


  51. Lori says:

    Day 3—Chest, Bis and Tris. Awesome workout…got it done in 60 minutes flat. Lifted heavy and did all three sets of tricep dips unassisted!!! I had to give it my all on my last rep…but I did it. Yay for me!

    How’s everyone else doing????

    • Tammy A says:

      Yesterday – did Day 3 (Arms). Managed Dips 3/2/2 full, then finished with assistance. Still having the love/hate relationship with the not-so-stabile ball. I see it sorta as a wild mustang that I’ve gotta break (not literally, hopefully!) – maybe “tame” would be a better term, ha! I’ve named it “Cyclone”

      Doing Day 4 – “Back & Shoulders” this evening…just looked at it and noticed NO stability ball on this one! Kick ass!!

      Happy Friday everyone! 🙂

      • Lori says:


        You are going to love the Back and Shoulder workout!!! It’s one of my favorites, if not my favorite. I’m doing it later today as well…can’t wait!


        You are going to town girl, nice work!!! I was doing my HIIT yesterday and my jump rope snapped…lol! But I just kept going. Need to go buy a new one…love to jump! You asked about how much I’m lifting on my bicep curls…depending on the exercise. The barbell 45lbs(with stability ball squat), 10lb and sometimes I go down to 7.5lbs on the lunge, hammer curl, and the last one(can’t remember the name…10 or 7.5 lbs…I always start with 10 and go until I can’t, then go down to 7.5lbs….usually me last couple of reps. My bis are weak compared to my other body parts so I can’t lift too heavy when I’m doing compound moves and lots of them.

        I lost another lb…and my abs are really looking good. I ate clean 90% of my week….yesterday I didn’t do so well at the end of my day…but I’m cleaning the eats up today and keeping super busy to burn calories and then my back shoulder workout.

        I couldn’t respond to your post because there was no “reply” button. Somehow, Flav did it!

        • Anna G says:

          Thanks Lori! That’s awesome your seeing progress! What did you enjoy as your treat food? My problem area is my inner thighs, I’ve got that one little grabable piece on each thigh and it just don’t seem to budge! I know It’s just stored energy I’ve still got to burn off but it has been driving me crazy this week!

        • Tammy A says:

          Yep, loved the shoulder/back workout! Maybe because that’s my primary focus for improvement (along with abs) – and could see in the mirror how well they were being worked.

          I was able to do a couple chin ups without assistance, then a few more with little assistance, then finished up with a bit more assistance. Did that routine for all 3 sets…I’ll get there!

          Threw in a 10 min HIIT on the crossramp (hill climb) before the gym closed (they close early on Fri) and feeling REALLY good right now! I do believe the BCAA helps. I used to get that “ammonia in the nose” when I worked out (not a good sign) and tonight I didn’t.

          Thanks, Flavia, for such a brilliant program…I’m a bit geeked 🙂

          • Lori says:

            Anna…When I have a cheat, I go all out…I had custard, not one scoop…two!! It was so good. And, it was impulse….so it wasn’t planned. The next day I just crave sugar so I had a rough day yesterday, but I didn’t cave. I like having a cheat event/meal/dessert/drink, but I always want more the next day vs if I don’t have it I don’t have that cheat hangover.

            I hope you can burn that stored energy on your thighs, I love the way you put that. I don’t feel the same about the loose skin on my abs…the strange thing is that my obliques are looking really good and the little pooch of skin/flab is going down…but I’m not completely confident it’ll ever be a smooth surface so what’s underneath pops. But I’m willing to keep trying…and I don’t want to have surgery.

            I’ve been doing my shoulders at home and I don’t have the chin-up bar, nor does buying one help ‘cuz I don’t have the door frames that work in my basement to put one…so I do the alternative. I may do this exercise one of the days at the gym just so I can practice and advance.

            Tammy…You and I have the same focal points, abs and shoulders. I felt the same way when I first did the workout that my shoulders were really working and in fact afterward, they popped and showed a lot of definition. And, it still occurs even after 4 weeks, if not more. You are doing great with the chin-ups!!! WTG!!! I’m geeked too!!!! Love this program. And, I’ve experienced that feeling of ammonia in the nose after running…what is that???

            Gotta go and do my hams and glutes…bummed I’m not at the gym so no cable machine. What do you ladies think of getting ankle weights to do the two exercises when laying tummy side down on the ball? I really feel the area between the lower glute and the upper most part of the thigh working…and this is the only exercise I’ve ever done that really gets in there and makes it work. The bands don’t do it for me. Please advise.

            Have a great Saturday ladies!

          • Tammy A says:

            Flavia – hoping you could shed some light on this for me regarding the “ammonia in the nose” thing –

            Here’s a good article: But, now after reading it, I may have it backwards! The BCAA may actually make it worse – but I’m confused on this matter. I naturally have always eaten a lot of lean protein and not very much in the way of carbs (‘cept fruits/veggies). And, from what I gather, it’s those proteins being burned that cause the ammonia smell(?) So would using the BCAA’s being helping or hurting?

            I work out right after work, so I don’t usually have an opportunity to have carbs before a workout…Flavia, can you give me any advise on something I might be able to have “on the go”?

  52. Lori says:

    I’m back and happy to report I had an amazing workout. It took me a full 1 1/2 hours…but that included rolling my entire body with the foam roller. Plus I experimented with alternatives to the cable moves.

    I found one solution to the second move..I put a weighted ball(you could use a small ball of any kind really) and squeezed it behind my knee and did the lift on an exercise ball…it worked really well. It’s such a small concentrated move that you could even use a tennis ball…just something to tighten the muscles so you have full concentration in the upper hamstrings, lower glute.

    The other thing I did during this workout, I really focused on the muscle I was working to get the full effect. I have strong legs and I rarely have DOMs the next day so I never really feel like I’m working them unless I use heavy weights and my legs are shaking by my last couple of reps. So, I really feel it’s important to concentrate to not feel I’m wasting my time. The move I could really feel a difference was the butt lift with the weight on your abs, second to last exercise. Really push through the heal until you feel the hams contract…I know I was working because it was hard to get up by the 13th, 14th and last rep.

    Hope you ladies have a great workout today…let me know if you have any tips or comments. Thanks!

    • Anna G says:

      Great job Lori and Tammy! That sounds like a yummy a treat meal 🙂 Yeah, that is the thing I don’t like about having a cheat meal/day is all the cravings the next day. I usually don’t ever eat any unhealthy things anymore because of all the negative side effects. for about a year now I have been finding healthy recipes and substitutes for lots of desserts and through trial and error I have found a YUMMY healthy recipe for almost every one of my favorite sweet treats! There are no negative side effects from the healthy treats!

      Day 5 went good yesterday, it took me about an hour and a half as well! I think that would be a good idea to use ankle weights. I did much better on the Romanian deadlifts! It really helps me keep my balance if I find a spot at eye level or a little below and then fixate on it while doing the romanian deadlifts. I was able to up my weight on wide stance squat, yay! My glutes are a bit sore today 🙂 On the hamstring curl with the ball, I find it kinda awkward doing it off the bench so I just do it from the floor like she does in Full Body Licious. It’s not hard for me to balance on it, I just don’t feel it in my hamstrings all that much. How is everyone else doing with that move?

      • Lori says:

        Yep, I agree with the hamstring curl off the bench. I too really don’t feel it in my hamstrings…but I’ve been doing it. I’ll try it from the floor next time. I had to really move things around this week, so this morning I did Day 4-Shoulders and Back and I swapped the two circuits like she suggests. I’m only doing 15 lb shoulder presses and they are hard!!!! Where are you on the amount of weight you are lifting for shoulder presses? Tomorrow starts week 5 already!!!!

        Nice work on your roman deadlifts, Anna. Yes, it helps with the balance when you stare at one point ahead of you. We do the same in yoga…look on the floor 4 feet in front of you to help with balance. Nice Tip!

        • Anna G says:

          thanks! I use 15’s on the shoulder press as well. Last week I was able to hit 12 reps on the first set, then for the second set to make it harder I kept one arm up in the air while I pressed instead of having it in the started position. I did 8 reps the last 2 sets.

          Yeah, I swapped the days around this week as well. My photo shoot is Thursday and then I’m leaving for vacation Saturday morning so I have been training harder this past week and will take a recovery week next week. I did Chest, Biceps, and Triceps today. I really love that workout! I felt a huge pump in my Bi’s and Tri’s! On the tricep extensions using the band, if you turn your hands where your palms are facing you it makes it so much harder and you really feel it in the long head of the tricep!

          • Lori says:

            Anna…Nice work!!! You’re going to look great for your photo shoot!!! Regarding the tricep extension, I use the cable machine at the gym and do it like you are describing and then at the end I turn the palms out…wowsers! Also, be sure to remember to contract the bicep when you go back to the starting position…you’ll really feel the difference!

            May do HIIT again before bed…I did that last night and I slept like a rock and felt good knowing I burned fat all night!!!

            Where are you going on vacation?

      • Karen says:

        For the hamstring curl on the bench, I also don’t feel it as much as the single leg hamstring curl in the Flav program, I make swap that one out, what do you think?

    • Karen says:

      Lori, which exercise did you sub and use the weighted ball behind your knees, I am not following. Sounds like you are doing great WTG!


  53. Anna G says:

    Thanks! Yeah, I always make sure I contract my bicep as well and I can really feel it! That sounds good about the HIIT if it works for you. I like to do my HIIT first thing in the morning and then my weight training in the afternoon and some yoga/stretching before bed 🙂

    My Mom and I are going to the Blue Ridge Mountains in Georgia. I have never been before but some of our friends have and they said it was nice. We are going to be staying in a cabin and there are different water sports nearby for us to do.

    • Lori says:

      OOOOhhh, that sounds nice!!! Love getting away and doing different things and seeing different parts of the world!!

      Yes, I’m switching things up to trick my body and see how it responds. Looking forward to Day 1-Glutes tomorrow! Love that workout!

    • Tammy A says:

      Beginning Week #2! Lost a pound and finally got a measuring tape and caliper so I can start tracking progress a bit better.

      Legs and HIIT today!

      • Lori says:

        Tammy….Congrats on your progress!!! Yep, Day 1, legs for me today too! I did the ab circuit before work, the two leg circuits at lunch and it worked out great. It’s hard to escape an hour and a half during the work day…but I will do it if need be. I find this ab circuit one of the hardest…the planks for me are killer…but I managed all 3 sets, 10 reps with a 5lb weight. I’m so afraid of hurting my shoulder that I really have to focus on proper form.

        You may also want to take pictures at week 1, 4, 8 & 12…to compare.

        Abs and HIIT tomorrow for me!

        • Anna G says:

          Great job ladies!!! Yes, I agree with Lori, I think it would be a good idea to take pictures at those times, because . My photoshoot got moved up to Wednesday instead of Thursday, so today was my last workout for a couple of days! I did Day 2 this morning and then this evening I did 2 sets of the Luscious leg workout (without the ab portion) + 2 sets of the back and shoulder workout. I get to carb up tomorrow! yay!!! photoshoot Wednesday, then Thursday back at it with HIIT + Chest, Bi’s and Tri’s.

          Happy training and eating clean everybody!

          • Lori says:

            So excited for you, Anna. Hope the shoot goes well! Are you a fitness model?? I guess I’m asking, why the photo shoot? Wowsers! You worked your butt off today. Happy carbing tomorrow!

        • Tammy A says:

          Finished Day 1/Week 2

          I’m just the opposite, Lori, this is my favorite ab circuit. No “not-so-stabile” ball to wrestle with! I particularly like the plank one (with weight) – can really feel it working those obliques.

          Legs went pretty good (read – killer!). For some reason last week I could not get my mind to do the frog jump up onto the block – it was so weird! Looks so easy, and I’d go to do it, but then freeze and ended up doing it just on the floor. Well this week I was able to conquer it – at a lower height. I just had a chair next to me and put my fingertips on it – not to really assist, but to get rid of the stupid mind block, and voila! Kinda funny. 🙂

          Took a bunch of measurements today, and luckily I did take photos in my bathing suit on Day 1. That’s the biggest gauge for me…I wanna ROCK that swimsut!! And I live in Arizona – so our swimsuit season lasts for 6 months! haha

          • Anna G says:

            Thanks Lori! No, I’m not a fitness model, I’m 16 and am going to become a personal trainer and nutritionist. I don’t REALLY have a photo shoot, my friend who wants to be a photographer is coming over and is going to take pictures and I am depleting then carbing up like it’s a photo shoot 🙂 The reason I’m having a “photo shoot” is because I was just curious what I would look like if I depleted and carbed up and It’s about time to take progress pictures anyway 🙂

            Tammy, Great job on the frog jumps!!! I really like Day 1’s ab circuit as well, Don’t worry Lori just keep working at it and you’ll get it, that’s really good that your using a 5, that’s what I use too 🙂 Tammy, just keep sticking to Flavia’s program and before you know it you will be the hottest woman at the pool!

          • Tammy A says:

            Day 2 – Abs done today. Finally got down that shoulder roll on SB. Can’t quite get the plank oblique twist on the ball – so I modified and threw in an extra ab excercise using the Rack (Lori – my hubby has this, so I use it too for a few things when I’m not at the gym).

            Anna – have fun tomorrow doing your photos! That’s so awesome that you have such focus and direction at 16! And you seem so mature and well spoken too – you’ll go far, girl! 🙂

  54. Lori says:

    Anna, Have a great photo shoot today!!! I’m sure you look amazing. I’m with Tammy, you are really well spoken at 16 years old. Did you do Flav’s 10 day diet???

    Tammy, Yay for you with the SB roll. For some crazy reason I like that move. I think it’s the challenge of having your form just right. I also think it’s a cardio move, because after 30 rolls(15 per side), sucking in that gut, I’m huffing after those reps…lol. Yesterday, I swapped the two cardio moves at the end at it worked much better for me. Otherwise you are doing the plank ball roll-in with push-up right after you do 30 seconds of burpees with a push-up.

    Do either of you struggle with the side plank kick? I’m up to 10…but my form has to be just right otherwise I worry about my shoulders getting injured. After 10, I bend my lower leg and do the last 5 and I’m fine and I can still feel it in my obliques and lower abs once I’m at the point i”m kicking.

    Did either of you phone-in last night and participate in the phone call???? OMG…I did for 2 1/2 hours….it was AWESOME!!! Flavia and her hubs provided so much good information and no informercials. They are considering doing 1 phone call a month to answer our questions and just share what they’ve learned over the years. I encourage you ladies if you didn’t listen to take the time and do it once it’s posted on the member’s page. I really like Flavia and Vince, their honest, sincere and very knowledgable in their respective fields.

    Today it’s amazing arms….I’m going as heavy as possible to really gain some definition!!! Have a good workout ladies!!!

    • Anna G says:

      Thanks so much Tammy and Lori, I really appreciate it! To tell you the truth neither of the side plank variations are all that challenging for me. I have been consistently doing planks for 3 years now so I’ve gotten pretty good at them 🙂 10 reps is great, and that you keep going after that (but still with proper form) is really good too, before you know it you’ll be doing 15! Make sure you don’t push too hard and strain your shoulder though. Yes, I did the 10 day diet. I noticed my thighs slim up a bit, it wasn’t too bad but I did start getting pretty tired of chicken and fish. I could tell it was messing with my hormones, some days I felt great, other days I felt super tired and kinda sad. I made it through and am looking forward to my shoot today! Thanks for your support ladies, and Flavia!

      The coaching call was last night!? I thought it was the 12th? I got on the 12th and all I heard was music and then I have been checking it everday since then hoping to hear the recording but it just says the event is closed. I am really looking forward to hearing it though! I think 1 phone call a month would be really cool! I LOVE listening to Flavia and Vince’s information!

      • Tammy A says:

        I was on the call for the first hour then had to leave – I had dialed in from work and then it was quitting time. Looking forward to listening to the rest of the call!

        A monthly call would be awesome! I think it’s so cool of Flav and Vince to be so accessable. Great to be able to ask questions here – but hearing them explain things on the phone was so valuable!

        I’m doing the same thing tonight, Lori – arms with heavy weights…bring it on!

        Anna, you’ll have to share some of your photos with us! I’m excited for you – have fun!

        • Anna G says:

          Thanks Ladies! I’m still not as lean as I would like to be, but I’ll get there! I had a great workout today, I did Chest, Biceps and Triceps. My cousin came and worked out with me so he brought his heavier dumbbells and on the heavy bicep curl with wall squat I was able to use 20’s! I did 8 the first set, 6 the second set, and just 4 the last set 🙂 I used 15s for the second exercise all times and i think I did 15 reps each time. On the preacher bicep curl I used 10s and did 20 reps. I was able to do 6 dips the first time! 4 the second, and 2 the third 🙂 How is everyone else doing?

          • Anna G says:

            Forgot to mention, had a treat meal of chicken fingers, mac n’ cheese, and a healthy chocolate chip cookie. Back at it with the strict diet today!

          • Lori says:

            Anna…oh man, you really did have a cheat meal…lol! I usually go straight for the mexican restaurant when I do a meal. Great work on upping the weights with that workout. My biceps need work so I really focus on lifting heavy too. I’m gaining strength. One thing Flav said on the call is that the crab kicks are for “shits and giggles” that you don’t have to do them. I asked the ??? what muscle does that exercise work and it’s really more to raise your heartbeat and burn calories. So, I’m substituting that move for tricep push-downs with the rope.

            Did HIIT on Thursday and today I’m doing the glutes(Day 5) ‘cuz I’m in the gym. I like having all the equipment.

            I think after 12 weeks you are going to have more definition so keep going, Anna. Are you planning on moving on to Musclicious??? I’m doing the full 12 weeks and then moving on to that program. I can’t believe we are going into week 6 next week…really loving this program and the results I”m seeing. Weighed in today at 113.4….and my abs are really getting better!!!

            Have a great workout today!

          • Tammy A says:

            Glad you cleared that up on the crab kicks, Lori (I missed that part of the call). I thought I was doing it wrong, since I didn’t feel it anywhere. I’ll follow you’re lead and sub. the tricep push-down as well.

            I’m on glutes tonight at the gym too. I find a couple of the workouts I can do well at home, but a couple others, like the glutes and shoulders, I’d rather do at the gym.

            I have Muscilicious – I plan on finishing 12 weeks of Curv, then switching over to Muscle. I’ve only just glanced at Muscilicious (don’t want to get too far ahead of myself), but I think it’ll be good to change things a little bit after the 12 weeks.

            I’m finishing up on my second week of Curv and already starting to see improvements in my abs and arms! That’s great motivation to keep on going 🙂

            Will the call be available online for us to listen to?? I’d love to hear the rest of it!

          • Flavia says:

            Hey Anna, how is your photoshoot go?

  55. Anna G says:

    Tammy, yes Flavia said the call will be available in the members section for us to listen to.

    OMG I had a wonderful workout today! I did abs this morning, then I did 2 sets of the Glute and Quad workout + 2 sets of the Hamstring and Glute workout this evening and WOW did I feel the burn!!! Tomorrow morning I will do Shoulders and Back then am leaving for vacation and will be taking 4 days off of weightraining but will be active during my vacation and plan on doing yoga daily.

    I plan on doing Curvalicious until I get as lean I would like to be, then start Musclicious and want to add some size to my back, shoulders, and quads.

    • Lori says:

      Anna…You’re a beast, girl!!! Please tell me you left out the ab portion of the two leg workouts. I love the way you’re getting it all in before you leave. How did your pictures turn-out??? It’s crazy how well this program works…I’m seeing definition in my obliques when I say abs and my arms are starting to show definition where you can see the different muscles when I wear a tank top…loving it!

      I think Curve is a 12 week program, correct???

      Tammy…Yes, I thought Flav said it would be on the member’s page by today, Friday. I didn’t look, but check it out. Yes, I did the same thing, I quickly glanced at the workouts for Muscle, but like you didn’t want to get to into it since I was just starting Curve. It’s a 4-day program vs 5-day for Curve.

      Do you live in Chicago, Tammy? I thought I heard you say that on the call the other night. I’m in Milwaukee!!!!

      Did the glute workout today, this one takes me the longest and I think it’s because most of the exercises are single leg and you do 12-15 reps each…so it takes more time. I was in the gym for an hour and a half. I feel pretty confident with this workout and have the moves perfected. Not that it isn’t challenging but I’m not questioning my form anymore or wiggling when doing the single-leg roman deadlift. Yay for me! 🙂 Love that you ladies are still posting.

      • Anna G says:

        Yes, I left out both ab circuits of the two leg workouts 🙂 Great job Lori! I am feeling much more confident during the exercises as well 🙂 My pictures didn’t turn out as well as I would have liked for them to. We got some good shots with me wearing jeans and a tank top but the pictures that I am wearing sports bra and shorts in didn’t turn out so well, I have a bit more fat to loose than I thought. My ankles and knees will give me trouble sometimes during cardio so I wasn’t able to do the cardio like I would have liked to leading up to my photoshoot. I plan to have my 6 pack and sculpted inner thighs by next year though! (now if I can just keep that attitude all the time)

      • Tammy A says:

        No, I’m in Arizona (may have been another Tammy) – grew up in Colorado but spent many years in SE Michigan and I can say, I much prefer the arid climate (you know…the *dry* heat! haha)

        I just now finished up listening to the call…wish I could’ve stayed on and asked a question! It was a great call

        Just leaving the office now and heading to the gym for Glutes…

        • Anna G says:

          Where did you listen to the coaching call Tammy? I went to the members page and it’s not there.

        • Lori says:

          Tammy, I think they’ll be doing more calls, they suggested monthly!!! And, Colorado is my favorite state…it’s just beautiful!! I’ve been there several times. Both my kids live in California and we own real estate in Phoenix…so if I’m ever coming through I’ll meet you at your gym for a workout!!!

          Anna…that’s the attitude! You’ll get there…at least you’re young and you don’t have loose skin on your abs. It’s so frustrating, I work really hard and I’ve been working out for years and I’m still not where I want to be…but I’m determined so I keep going. I’m hoping this is the program that finally zaps that flab off my abs! Have a great vacation with your mom! Post if you can.

          • Anna G says:

            Thanks Lori, just keep at it and you’ll get there, I’m sure you look incredible already though! I got my workout in before I leave, and it was a GREAT workout! I did the Shoulder and Back workout and I have improved! i was able to shoulder press 20s, 7 reps the first time then the 2nd and 3rd time I could just do 4, then I did 4 more with 15s. I was able to do 8 chin ups the first time and 6 the second and third time! The whole workout took me just 45 minutes so after I finished I wanted to do 15 minutes of conditioning so I did 2 rounds of squat with shoulder press (20 reps using 10s), 12 reps of burpee + pull up (do a burpee then when you jump up at the top grap the pull up bar and do a pull up then jump back down and repeat) When doing these I did not do a push up with the burpee and I wasn’t able to get my chin all the way up to the bar on every pull up, but it still got my heart rate up! After that did the SB plank roll (15 each side) 10 side to side push ups + 10 plyo push ups from knees, then 10 sit up to stands. I was sweaty and my muscles were so fatigued afterwards, it felt great!!!

            I got the idea to do some of that stuff by watching Emily Stirling training videos. She is a beast! (Flavia is too!)

  56. Lori says:

    Anna…Awesome workout, wtg!!!! I never heard of Emily, I’ll have to google her. I haven’t been even attempting to do the pull-ups ‘cuz I don’t have the equipment at home and that’s where I’ve been doing this workout. I do the alternative she suggests on her blog…but I do want to try them and master them, eventually.

    I’m off to do Shoulder and Back now…bbl.

    • Anna G says:

      Thanks. I workout at home and I bought a pull up bar that attaches to the door frame. I got it from walmart and I think it just cost $18. Have fun with your workout! 🙂

      • Lori says:

        Just got done and loving my shoulders popping!!!! I need to consider buying that pull-up bar…there’s not a place in my basement where my gym is located so I would have to run up and down the stairs…but I may just do that. I could do it separately until I get them down.

        • Tammy A says:

          Just got done myself with the shoulders (love “Shoulder Saturday”!. This one I do at the gym and use the Chin Assist. I was able to do 6 chin ups with very little assistance. Working on lessening the assistance each week – that’s the toughest exercise for me.

          I’ve been concentrating on my diet more. I’ve always had a LOT of protein in my diet, but very little in carbs (aside from the veggies). I’ve had Crohn’s/Colitis since I was a kid, so naturally avoid the things that don’t sit well with my system. I tried the Quinoa (had never even heard of it before) and that seems to be the ticket. Same with the Ezekiel bread – but those are the only 2 carbs I’m using at this point – it’s a struggle for me. I did have an egg with quinoa post workout – very tasty! Any ideas anyone? Need something quick and easy

          • Lori says:

            Hey Tammy…How about brown rice, rice crackers, sweet potatos, gluten-free oats. Be careful with the Ezekiel bread…some brands have whole wheat in them. I was surprised when I read the label. BTW…I buy my brown rice from Whole Foods, its organic and I buy the frozen so all I have to do is scoop it on a plate and put my meat on top of it and warm it up for a couple of minutes. Works great! I have no time to make rice, nor do I have the will…hehe.

            Great job on the pull-ups!!! You and Anna are inspiring me to get on this exercise!!

          • Flavia says:

            perfect advice Lori!!

          • Tammy A says:

            Thanks for the tips! I’ll definitely look for the cooked brown rice – that is the perfect , quick solution for me. I do well on brown rice (much better than on white rice). The quinoa I’ve been trying is actually a mix of brown rice and quinoa – which I think is better on my system than straight quinoa.

            Usually, more “starchy” foods do not sit well. Potatoes and white rice I have to avoid. Sweet potatoes I avoid because they are “blech!” (haha, bad childhood experience with sweet potatoes!) The Ezekiel bread I have does have wheat, but it is “sprouted” so, supposedly, easier to digest. I’m not overly sensitive to gluten, and I seem to be doing alright with this.

            There’s a Whole Foods right down the street from my work, I’ll see if I can find that rice there. Thanks again!

  57. Hey Flav!

    I just did Day 2 the Ab day and I don’t know if I’m doing the exercises wrong but they make my legs and back (muscles by the spine) hurt and I don’t really feel it in the abs. Especially for the Leg raise off SB and SB Ball V-Up (that one I only feel in my legs, holy crap lol). Then I simply cannot balance to do the plank oblique twist on SB. Are there any substitutions I could do for those (at least the last one, cause I’ve been leaving it out and just doing side crunches on the floor but I’d prefer to do something more effective)

    Please help 🙂 Thank you. My legs are BURNING and SORE as hell from yesterday! haha love it

  58. Dawn says:

    Where do I direct questions about the musclicious? Is anyone doing that program? I want to incorporate some HIIT during the week and will probaly do it in the morning, then my musclicious workout late morning/noon hour. Was wondering how to do my meals then. I was thinking a shake (meal replacement type) after HIIT, then a little later a control meal (providing it’s 2 hours before my weight workout) then a post workout curve meal, then a cut meal and finally a control meal in the evening? I want to incorporate 2-3 sessions of HIIT during the course of the week.

    • Flavia says:

      Hey Dawn, you can ask here or at <-- this is the best option. You do the exact same meal timing as CURVE. You can see the charts for meal timing around morning workouts in your Curvalicious Nutrition Guide only you will be eating more calories. Yes you can do HIIT 2-3 times, that would be perfect. If you are not gaining enough muscle cut the sessions down to 2 or bump your meals up by 100 calories.

  59. Anna G says:

    Thanks for asking Flavia, (I couldn’t reply to your comment for some reason) my photoshoot went pretty good. I didn’t get as lean as I would have liked to. I sent you an email with a few questions and pictures.

  60. Dawn says:

    Another question about muscilicious, Day 2 part 1, the superset of 1 arm DB rows and 1 arm cable chest press, the workout sheets and video say 3 sets of 15, but at the very end of the video Ryan says 15-12-10, just want to check which I should be doing. Doing day 2 tomorrow, thanks! Got through day one, but I need to switch some exercises. I’ve had a couple of spinal surgeries and the smith squats and back squats, don’t feel good. Going for front squats or goblet squats next day 1. also the leg extensions hurt my knees, even with sticking with the top portion of it, aything I can sub for those?? Looking forward to day 2!

  61. Lori says:

    Hey ladies…checking in had a great Leg workout yesterday…glutes are a little sore due to the fact I went up again with the weights. Ab training with HIIT went well today. Since I started the program I’m down 4lbs and my abs have improved a lot. My upper abs are so close to having no flabby type skin on them…it’s amazing!!!! My lower abs went down a full inch in less that 6 weeks. So, I’m pretty pumped. So happy I took before pics so I can do a comparison at 6 weeks and then at 12! Flavia…this program rocks!

    How’s everyone else doing????? I can’t believe we are already in week 6!

    • Tammy A says:

      Great job, Lori! I had an off day with an impromptu catch-up meeting with and old friend…will get back at it tomorrow.

      I must say, I was a bit discouraged that the scale hadn’t gone down on my weigh in yesterday, though my measurements were improved. I gotta get out of that “scale number” mentality! I’m already at a good weight, down 2 lbs from the start, and seeing improvements, but still get hung up on the weigh-in number – blah!

      The pictures, I think, will be key…I took them at the start and will again in a couple weeks (only on my 3rd week now)…it will be interesting to see the difference!

      • Lori says:


        Actually losing 2lbs is good in a little more than 2 weeks. When you don’t have much or really any lbs to lose it gets more difficult for the scale to go down ‘cuz there’s nothing left on the body to come off. I’m at 113 and 5’3 1/2″….but still have excess flab on my stomach, talk about discouraging. But I’m making progress and I’m more into losing the inches, firming and building definition…and all that is happening on this program. At 12 weeks I’m sure they’ll be noticeable differences on all body parts. Even my tiny biceps are popping…hehe.

        Did amazing arms today and 15lbs is heavy for me when doing bicep curls…but I pushed so I can build muscle. This workout is great ‘cuz I can do all the exercises and I’m at the point where I can add heavier weights every workout so I know I’m making progress.

        I’ll take a rest day tomorrow with the weights, I can feel that I need it. But I’ll do a quick HIIT workout before work.

        Tammy, how did your workout go today???

        • Anna G says:

          Hi Ladies! I’m back from vacation, I had a fun time. We went to the store as soon as we got there and stocked up on veggies, eggs, ground turkey, precooked shrimp, greek yogurt, apples and walnuts. I brought protein powder and athletic greens with me. When we ate out I stayed away from the bread/chips and ordered protein and veggies and asked to hold the sauce. I took a break from weighttraining but did 40 – 60 minutes of yoga/stretching a day and we walked around alot. I got a massage and went to a yoga class as well 🙂

          I did Cardio + Abs this morning and have finally mastered the sit up stand! I had steak, egg, and spinach for breakfast 🙂 I will be doing chest, biceps, and triceps this evening.

          Have a great week everybody! Train hard, eat clean!

        • Tammy A says:

          Wow, Anna, great job staying so disciplined on vacation! Welcome back, sounds like you had a nice time 🙂 And your breakfast of steak/egg/spinach is my absolute favorite!

          Lori – I too felt like I had a reallllly great arm workout yesterday. I can tell I’m already getting much stronger. I’m doing dips now (regular ones – not assisted!) and did 15 lbs on bicep curls (heavy!) too. I’m getting more comfortable doing each exercise as well (even those on the not-so-stabile ball!) – though both of my elbows are “skinned” from those side planks!

          Tuning in to the diet a bit more. It’s been a bit of a struggle with the carbs, but I’m getting there. I did find the frozen brown rice that you told me about, Lori, and that makes it very quick and easy.

          Since I missed my Tue workout, I’m doing an ab workout and cardio tonight.

          Have a great day! 🙂

          • Lori says:

            Welcome back, Anna. Happy to hear you enjoyed your vacation and stayed on point with the eats…you are so disciplined!!! I need to do some beef, eggs and green veggies for breakfast…I always have the same ‘ole, same ‘ole with my protein pancakes.

            Tammy…I just laughed about your “skinned” elbows…me TOO! I really have to push to do all the reps with the side planks, they are still very challenging for me, but I can do them. Happy to hear that the rice is working for you, I just measure 1/2 cup out and this week I made a shredded beef tendorlion in the crockpot and then spoon it over the rice before nuiking it for my meal…so easy! I’m doing really well on the eats, but I know it’s because I plan, prep and stick to the same thing everyday so I don’t have to think about it. But I do have one cheat meal/event/dessert/drink of some sort weekly and by my 6th day I am feeling kinda foggy from limited my carbs. And, I probably eat more carbs than most people who train…I can’t cut a lot of them out, but I’m very selective of what carbs I eat and when I eat them. Same with calories…I can’t go too far below 1400 without feeling tired and crabby, so I don’t and I still manage to lose a lb here and there.

            Today was my rest day, but I do plan on doing HIIT before bed and not eating so I can burn some fat!!!! Then I’ll wake to a healthy breakfast to refuel for my leg workout tomorrow!!

            So happy you ladies continue to post!!! I miss Flavia, but happy that she took a well deserved vacation!!!

  62. Lori says:

    Holy Hot and Sweaty…I just did 20 minutes of intense jump roping and alternating it with hula-hooping, 30 sec each back-to-back, no rest, in 90 degrees and humidity!! What possessed me to go outside and do this I’ll never know, but in the strangest way coming in soaked was such an awesome feeling!!! I killed it listening to Madonna and Rhianna!!! 🙂 Glutes and Hams tomorrow…loving it!

    • Tammy A says:

      LOL – wow, Lori, that is committed! – ugh – I hate that “hot-humid” stuff…and I spent many years in Michigan, so I know of what I speak!

      I ended up doing Glutes/Hams tonight and will do Abs tomorrow (gym closes early on Fri, so I had to change things up). Felt like I really did some good stuff tonight…and my mix is more AC/DC and Iggy Pop 🙂

      Keep rockin’ it out, girls!

      • Anna G says:

        WOW, great job Lori!! That is impressive! I did Chest, Biceps and Triceps yesterday evening. I was pleased with my progress! On the bicep curl with ball squat I was able to use 20s and do 8 first time, 6 second time, and 5 last time 🙂 I used the 15s on the bicep curl with curtsey lunge and did 12 each time. On the preacher curl I used 10s and did 20 reps each time. I would probably consider biceps one of my stronger body parts. The tricep portion went well, my elbow hurt a little so I wasn’t able to improve any from last week.
        My Biceps and Triceps are a little sore today, yay! I just finished Glutes and Hamstrings, it went good. My knees hurt a little bit so I had to drop my weight on a few things. I think I am experiencing some joint pain because I ate some peppers and onions while I was on vacation. They are a nightshade vegetable and I am sensitive to them. I am going for an acupuncture session Monday so that should help 🙂 Have a great weekend everybody!!

        • Anna G says:

          Forgot to mention, I like country music (Carrie Underwood, Brad Paisley, Jason Aldea, Lady Antebellum) but when I workout I like something a bit more upbeat like Jennifer Lopez, Christina Agulera, Rhianna, and Kelly Clarkson.

        • Lori says:

          Anna…Wowsers girl your biceps are strong!!! 20’s are my goal on the bicep curls…I could do a couple at best!!! I’m still using 10’s when doing the biceps with lunges and the preacher curls. They bulge when done…it’s kinda fun!

          I never heard of someone being sensitive to “nightshade vegetables”….can you share some more insight. I have a hard time with onions, cucs and cantalope …is there a pattern there…it goes right through my system. And, I love all three of them…but never can eat them.

          I like country music too, even Taylor Swift…hehe. But when working out, I agree Rhianna and the pop music tends to be more motivating!

          Very excited for tomorrow, one of my two sons is flying in from California to visit for a week!!!! The older one comes home next week, so we’ll all be together!!! I’m scheduling all my workouts so it doesn’t take any time away from them. We are going in to week 7 next week and it marks the half-way point!!!!

          Have a great weekend ladies!!

          I did something a little crazy today. I bought ankle weights so when I have to do hams and glutes at home I use them for the leg extensions lying on the ball and then the move right after…well I was too lazy to take them off during my workout today so I just did my next two sets and the remaining exercises in the circuit with them on…I was pouring buckets of sweat when done and my legs were burning especially the jumping lunges.

          • Anna G says:

            That sounds awesome Lori! Have fun with your sons! I like Taylor Swift as well. 🙂 I’m not sure about the cucumbers and canteloupe, maybe because they have so much water?

   Here is the link where I first learned about nightshade vegetables.

            Last summer we grew our own tomato plants and I LOVE tomatoes so I was eating about 4 a day. I’m not sure how long it took before they started to affect me but eventually I got to where my joints (knees, wrists, elbows, ankles) hurt as to where I couldn’t do a simple bodyweight squat and they ached when I was just sitting on the couch! I had no clue why and thought maybe I was overtraining so I took a week off but didn’t see any improvements. I went to doctors and they had no clue why but finally I stumbled across that article on the internet telling me about nightshade vegetables. I eliminated all nightshade vegetables and within 2 weeks I was seeing vast improvements. After about a month I was much better but still not 100%. (my wrists still bothered me some on push ups, elbows still hurt a bit on tricep extensions, knees still hurt some when lunging and ankles hurt occasionally when hoping and running) I tried all kinds of joint supplements, went to the chiropractor regularly, did blood tests, went to a homeopathic DR but still was never 100% back to normal until about 3 months ago I gave acupuncture a try. The day after my first acupuncture session I felt horrible, EVERYTHING hurt, I could barely move! after about 4 days I got back to my normal but then I had another acupuncture session and this time afterwards I threw up about 4 times. I experienced similar side effects after the next 3 acupuncture sessions. Then FINALLY I started seeing improvements! Turns out I just had so much toxins built up in my cells from the tomatoes I had eaten and the acupuncture was finally making my body purge the toxins out!

            Now I am pretty much like a normal person, but if I eat any of the nightshade vegetables (especially tomatoes) The next day my joints will be kind of sore. I still go for an acupuncture session about once a month and hope to get my joints fully recovered soon!
            Sorry for such a long winded post but there’s my story with nightshade vegetables 🙂

            Have a great weekend everybody!!

  63. Lori says:

    Anna, Thanks for sharing…I’m long-winded too…but you need to be sometimes to get your point across so people have a full understanding of what you’re explaining….so I appreciate you taking the time to type it all out for me.

    What timing…I just got done making a pan of lasagna(for my son) and a huge pot of chili(for both of us)…all tomato based!!!! I’m sure it’s fine in moderation, but I eat a lot of tomato based foods as well as fresh tomatoes on my salads, so it’s something I’m going to be more mindful of.

    Working my Back and Shoulders in about 15 minutes. I made some clean apple cinnamon protein muffins and I’m just waiting for them to get done house smells amazing!!!


  64. Karen says:

    is there any way to tighten loose skin on the tummy and on the legs – I am losing some fat and gaining muscle but the skin needs to tighten? I am 48 😉

    • Lori says:

      Karen…I’m hoping Flavia will respond because I face the same challenge. I have loose skin on my upper and lower abs, but it is improving. I have tried every lotion and potion out there…it improves the look of the skin but it doesn’t really skrink/tighten the loose skin. I’m going for a consultation with a plastic surgeon to have them evaluate if it’s fat and/or skin and ask what my options are other than surgery.

      In the meantime, I do the HIIT 2-3x a week, follow Flav’s program, eat as clean as possible and drink a ton of water.

      Flavia…if you could weigh-in on what more we could be doing or any further insight that would be so appreciated!!!

      • Tammy A says:

        Me too – 48, 5’2″ 111 lbs – some loose skin (9 lb baby did me in!). I don’t think there’s much you can do, so I’m anxious to see what Falvia has to say and also what your Doc, Lori, has to say.

        • Lori says:

          I hear you, Tammy. 9lb 11oz…didn’t do much for my stomach either. It really is looking better, but I wish I could do more to speed up the process, if there is one…lol!

          Flav’s hubs, Vince, is really who encouraged me to go and get a consultation. So, I’m planning on going very soon…need to get through the 4th first….lots of peeps coming to visit. It will definitely me a tequila weekend for me! 🙂

      • Flavia says:

        Hey Lori, the coaching call did really explain my thought…there is skin that has been so stretched that it can’t be tightened and seeing a professional will for sure be good. There is nothing other than the Curve diet and abdominal exercises that I would seem to be doing a fantastic job!

    • Flavia says:

      Hey Karen, see the comment I made to Lori.

  65. Lori says:

    Today’s my rest day from the weights, but I did a HIIT workout bright and early this morning outside…I jumped rope for 20 sec as fast as I could high knees, rested 10 seconds for 20 rounds/10 minutes. Kept my stomach empty for 2 hours, then enjoyed Flav’s daily breakfast, asparagus grilled in coconut oil, add sea salt, add ground or tenderloin beef and a scrambled organic egg. Delish!!! Really working on getting more greens in my body…love the fruit but not the veggies!

    Week 7 starts tomorrow.

    What do you ladies think of doing all three circuits in a row and then repeating them 2 more times vs doing one set of three exercises 3x in a row do 9/10 exercises in a row 3x to “trick” my body for the second half of this 12 week program???? Your thoughts???

    • Karen says:


      Wow I am so impressed, great job !!!! I am not yet doing any HIIT, working up to it since i have some lung issues. I have not even tried her diet, I just eat clean and have lost 4 lbs out of the 5 I wanted to lose so far in the past 5 weeks ;-).

      As for your greens, what type of veggies do you like if any? Would you juice them, that is always an option and just add carrot and or apple to make it taste good that is what I used to do before I started to love them. Now one of my favorite sides is organic red(purple stem) kale, and mushroom, I just cook up the mushrooms, then add kale, a couple drops of water, cover to let steam a couple of minutes then add lemon juice and pepper – you could add hot sauce tahi sauce, whatever you like . I have gone from hating most veggies to walking around eating greenbeans and grilled eggplant as my snacks so if you have any questions, dont hesitate.

      • Lori says:

        Thanks for the veggie tips. I actually had kale last year and I added it to my soups and I did okay with it. I just wish I could eat more of the good greens, brussil sprouts, broccoli, learning to appreciate asparagus….lol. I add spinach to my chocolate protein shake…haven’t tried the juicing but that’s really my next step. I wish I could eat green beans and egg plant it just doesn’t appeal to me. I’m going to keep working at it.

        Made some yummy chili…even if it’s 90 degrees. It was so good and something I haven’t had since winter….just love the stuff and it’s mostly protein and tomatoes…so it’s a great meal!

        Have a good evening!

        • Karen says:


          I have a great tip for broccoli. I break them apart into small pieces, put in bowl, a tiny mist of olive oil – and then either just salt and pepper or it you like interesting spices a bit of 5 spice powder and pepper – place on baking sheet in over at 400 for about 20 min – keep checking – I eat them really crispy and it is is like eating popcorn.

          I cant tell you much about green beans as I eat them raw – I carry them with me as a snack – I took them out at the jazzfest the other night and the guy I was with thought I was kooky….lol

          For eggplant – if you grill them dry just with pepper they get crispy and are not mushy if that is the prob

          How are you seeing progress?

          • Lori says:

            Karen…Thanks soooo much for the green veggie ideas. I’m going to try the broccoli “popcorn”…that does sound good. I may even put a pinch of parm cheese on top that would give it amazing flavor.

            I think my mind is starting to play tricks on me with my progress. I got done working out today, decided to do amazing arms and do abs tomorrow, and afterward I swear that flab on my upper abs was looking smoother…it makes me crazy that it’s not going down more and sometimes I think I will it so much that I let my mind think it’s happening. It’s got to be skin, ‘cuz I’m so consistent with the workouts and HIIT and my eats are clean as a whistle…I’m dropping weight but I noticed the chest area below my chin is looking too think and my eyes seem to look like they are sinking in…I may be dropping too much weight for my small frame. I’m 5’3 1/2” and weigh 113…so I guess that’s not too low of a weight but when you’re older thinner is not better. My arms and legs are more defined and looking really good…it’s just that dang ab area. How are you feeling about your progression???

            I’m planning on going to a plastic surgeon, well as it turns out I got a call today from a surgeon who wants to expand his business and I’m helping him find a location and perhaps assist with his financing…so I’m hoping I can pick his brain and ask him a ton of questions as I get to know him. He wasn’t the surgeon I was planning on going to, but it’s always good to get more than one opinion.

            The other thing I noticed is when I do the plank roll-in with straight legs, the upside down V, that flab area moves from one area of my abs to the very upper part as I move my body and it’s just mushy…uuugggghhhh can you tell I hate it! Otherwise I look great and you would never know I have this flab if you see me in clothes.

            One other thing, my triceps are developing faster than my biceps…but I am weak in the bicep area. Not sure if that’s normal. Put unassisted tricep dips don’t challenge me now until I get to the 9th or 10th rep. I struggle doing 8 reps of bicep curls at 15 lbs. My chest area is stronger, I use 20’s now, I started with 15’s. So as far as strength, yes I’m progressing. Again, you??

        • Karen says:

          Hi Lori,

          Wow, I am so impressed at all you are doing, far more than me 😉 How is your progress so far since you started. It is so funny too how similar we are in size and body shape, I think. I started this program 5 weeks ago at 5′ 2 1/2 and 115 lbs, and today i am finally at my goal weight of 110. It is funny though when I was younger I always weighed more when I got my period, now it is the opposite, so who knows I may not be this happy next week….lol.

          I am not sure if I have as much extra skin as you on my tummy, but I do on my thighs. Although they are FINALLY getting leaner, there is extra skin, and when I am in certain positions, like in down dog in yoga, I have a hard time not looking and getting upset instead of focussing on the breathing and exercise. I always wear sweats but now that I am doing it outside in the noon sun, I wore shorts today – hard to stay zen…lol Let me know what the doc says but I would try other things before surgery, things CAN and DO go wrong. Trust me I have considered it for other things and keep reminding myself that it could be worse.

          I really want to tone my legs more, and get leaner arms – my biceps get big easily which is fine as long as I can get red of that extra fat and skin on the back of the arms 😉

          Lets keep in touch and help each other. Let me know if you try the broccoli – by the way cauliflower is even more yummy this way 😉

        • Karen says:

          I forgot to ask you about two exercises that I a having trouble with

          crab kicks – i do them but it is not with power, it is more like just lifting the leg

          resistance band rear flys – i am only doing partial lifts – cant raise my arms fully like I could with dumbells, can you?

          I dont always do all the pushups with the oblique twists – have shoulder issues, trying to find ways to do more pushups without pain

          I still have not found a substitute for chin ups, so I leave them out ;-(

          I finally figured out how to do the leg lift on the ball – but my neck hurts a little

          • Lori says:

            Hi Karen,

            I guess the best way to state my progress is that I’m leaner and tighter. I got the start of defined shoulder caps, triceps, but like I said, not so much in the biceps. My legs have nice tone, you can see the muscles in my calves, quads and hamstrings. I don’t have much extra fat on my legs, they are lean! My but has lifted, but it’s small and tends to be more on the flat side. Abs, lost inches and my obliques are defined and look fantastic it’s just that icky middle area that probably won’t change much more but has improved. With a little more than 5 weeks to go I’m hoping for the best!

            I don’t do the crap kicks, I added another tricep exercise.

            The rear flys I do with dbs(even a home), I also have a weight bench and use that but you could sit on a chair or use a stability ball. I only use the bands when it works better for me than the dbs and it’s not often.

            The trick with the push-up w/ roll-ins on ball is to really be sure your shoulders and arms are locked in for this move other wise it could hurt your shoulders. I would suggest doing all 10 push-up first and be sure to keep that stomach sucked-in. Then if you can or take a couple second break, do straight-in roll ins and not side-to-side, until you perfect this and then try side-to-side…this is where your shoulders need to really be tight.

            For chin-ups, I do the exercise she provided on the blog shortly after the program came out. It’s lying on the ball and taking two dbs and starting at your thighs and pulling your arms straight over your body to straight over your head and back down again…you can feel it in your lats if you do it just right.

            You are making great progress!!! Just doing all the workouts weekly is a huge accomplishment!!!! You’re losing lbs, progressing on the moves…you can only improve if you keep going. I find people who haven’t seen me in awhile really notice differences. It’s a slow process.

            Doing my hams and glutes today, I’ll have family here until early next week, so I’m getting all the workouts on different days depending on how long they take. This is a long one, so I need to get it in before family comes. I may not be on as often as I am now because they’ll be a lot going on, but trust me I’ll be back early next week if I’m mia. 🙂

            I’ll be in Margaritaville most of the weekend! Clean ones of course!

          • Flavia says:

            Hey Karen, the crabkicks are mostly to burn calories. There is a chinup variation on the home exercise substitutions blog post or you can search through the workout videos and grab some from there. There are lots of videos on back exercises. As for pushups, check out the new bonus if you haven’t and incorporte one of those abdominal exercises instead….and again, you can look through the blog at the videos for substitutions.

        • Karen says:

          Hey Lori,

          thanks for all your feedback. What tricep exercise are you doing instead of the crab kick? I asked Flav what those are good for anyhow, but have not received a response?

          I did try the overhead press with 2 dumbbells and feel it more in my chest then my lats even with straight arms, I also hurt my neck doing them the first time, I may try to do a few at a park, the only problem is that it is nice to have a chair or bench to help you when you are starting ;-). How do you do the parallel dips, or do you work out in a gym?

          My legs have always been my trouble area, so I am glad to see them getting leaner, actually lost 3/4 ” on each thigh, which is huge for me. People who are much large can’t understand that to us, 5 lbs is a HUGE diff. Do you follow any of her diets? I bought her skinnylicious diet before buying Curvalicious, not knowing it came with one, and of course have the strip the fat and abs diet but have not used nay of them, I just eat clean.

          Enjoy time with your family, and let me know how it goes with the doc ;-), and of course when you try the broccoli or cauliflower 😉

          btw how many pushups can you do, one of these days I would like to work up to doing many more 😉



    • Anna G says:

      I think that sounds fine to me, as long as your muscles recover enough to still lift heavy. That sounds like a yummy meal you fixed Lori!!! I used to HATE veggies but now, I have aquired a taste for them. I know they’re really good for me so I just eat them 🙂 There are many different ways to prepare them, check out for some ideas 🙂 I just ordered hypertrophy MAX (Vince & Ben’s new program) So as soon as it arrives I will be starting it, it is a 12 month program but I will still keep in touch with you ladies and Flavia’s blog! Does any of you watch Vince’s online show Live Large?

      • Lori says:

        Anna…I haven’t heard of Vince’s show or his MAX program. PLEASE keep us posted on how you like it and if you are progressing. May I ask why you are not finishing a full twelve week of Curve??? Where do I find Vince’s Live Large show???

        Did Legs today, day 1. Did really well and really got my sweat on…I broke out the ab portion and did that before work and then the leg section on my lunch hour, otherwise it becomes a lunch hour and a half…lol!

        I just had the asparagus, beef and egg for dinner. It’s really the complete package!! Really working on eating that asparagus! 🙂

        • Anna G says:

          You can go to to access his show. I’m not finishing Curvalicious because Hypertrophy MAX comes in different phases and everybody else will be starting hypertrophy MAX now. Also, on the member forums everyone can compare how they’re doing so I wanted to be on the same page as everyone else 🙂

          That sounds like a yummy supper! I had tuna, almonds crackers, and broccoli.

          The almond crackers I make are super easy and very tasty!

          2 cups of almond flour (ground almonds)
          1 egg
          2 – 4 TBS coconut oil
          1/2 tsp dried rosemary
          1/2 tsp garlic powder

          Mix until it forms a dough, spread out onto a greased cookie sheet (I use coconut oil) and bake for 20 – 30 minutes in a 200 degrees preheated oven.

          The top should be just barely getting crisp and then it will harden up once you take it out of the oven and it cools.

        • Flavia says:

          Hey Lori, Hyertophy Max is a monthly program my husband and Ben put out this past week. It is really really good but mostly for muscle building and is geared towards men. It is not open anymore but I will re-open in Oct. I will send an email out for it…but I wanted to try it till then so I can help the ladies out if they choose to buy it. Live Large is a weekly program that Vince puts on his membership site. It is a monthly fee as well or free if you buy HperMax. Vince gives lots of great tips and I am in it for some stuff…it’s really informative. You can watch the sneak peak clips on his youtube channel:

          • Lori says:


            Thank you so much for your reply to my inquiry regarding the Hyetophy Max…I’m going to check it out and perhaps do it in October. For now, I’m focused on doing the 12 week Curve and then do Musclelicious. May fit in perfect with the completion of both of Curve and Muscle!

            I also want to personally thank you Flavia for responding to our questions and taking the time and reading all our posts. Your genuine interest is so refreshing!!!


          • Flavia says:

            Thank you Lori!

  66. Katrina says:

    Hi there, Flavia.
    Just purchased your Curvalicious program and am excited to begin. I am not a calorie counter, nor plan on becoming one 🙂 Could you let me know what the measurement would be for one serving of carbs? For example, is 1/2 cup cooked brown rice considered a serving? …
    Thanks so much and looking forward to starting,

    • Flavia says:

      Hey Katrina. SO happy to have you. I can’t say what a serving is because it is different for every weight category. What I would suggest is doing calorie counting for 2 weeks so you know what your portion sizes looks like and then go from there. Nutrition really is the most important part in losing weight!

  67. Flor Maria Vargas says:

    Hiii Flavia!
    I live in Ecuador, South America. I´m excited to try out your programs!!! Is the Curvalicious program available to purchase other parts of the world? I’m a skinny girl. healthy eating. I do a lot of dancing and pilates. But I can’t achieve definitiion in my problem areas: legs, thighs, and glute! I would love to do extra training at home with your program. I’m not sure if the full-body-licious program includes a home version? I defenitively want to try one! which one i should buy?
    Thanxxx !

    • Flavia says:

      Hey Flor, you can buy it to download to your computer so you can watch it from wherever you are! If are looking more to give your body definition, Curvalicious is best, if you are trying to lose weight, FBL. Hope that helps and hope you join our family!

  68. Anna G says:

    Hey Lori, I’m sorry, I don’t really know about the skin but as far as he biceps go I would recommend always s

    • Anna G says:

      Sorry about that, I was trying to reply on my phone and it doesn’t work very well sometimes 🙂 I would recommend always starting your bicep workout with biceps (rather than switching it to start with triceps every other week) Also, 2 – 3 times a week you could add in some extra bicep moves at the beginning of your workout after you have warmed up. You could also try doing strip sets and just keep going until your biceps are so pumped that you can barely curl a 5. Make sure you keep proper form the whole time but keep going until it feels like your bicep muscle is about to rip through your skin. This is one of the techniques I used this past year to bring up my biceps 🙂

      • Karen says:

        I have the opp issue, my biceps are naturally large and I lift light to not make them bigger, would like to get leaner arms, any ideas?

        • Anna G says:

          If you need to bring up your triceps you can do the same thing I told Lori but just swap biceps for triceps. If your just wanting to get your arms leaner, then you just have to loose more fat. It takes time but you will get there! I would recommend following Flavia’s nutrition plan that she has layed out in Curvalicious, it is a really great diet to stick to.

      • Lori says:

        ooooh, Anna, never thought of doing that….I’m going to try it and let ya know if I see improvement in strength and how my biceps look. Never heard of the strip method.

        Gosh, it is steamy hot here in Milwaukee….it’s unbearable! It’s over 100 and humid…you can’t even breath. I feel so badly for the elderly, homeless and anyone who has to deal with this heat longer than 5 minutes. It’s deadly!

        Gotta run and do my leg workout!!! BBL

        • Tammy A says:

          Anna – is “strip method” the same as drop sets?? If not, could you please explain? I’ve been trying to concentrate more on lateral delts so will also take your advise but switch it to the shoulders.

          Lori – your “skin” issue sounds EXACTLY like mine – and I can tell it bothers you as much as mine bothers me (which is immensly!)! I’ll be waiting to hear what you find out!

          Karen – you and I are the same height and weight (and age too, I think, from earlier posts – 48). Nice to compare stories 🙂 I work out at the gym most days, but will work out at home occassionally. For the dips at home, I use “The Rack” (I think Lori does as well). Prior to that, I would do dips using the edge of my bathtub (lower than a chair or bench) with my legs extended out – making it tougher than a bent knee dip. This is pretty effective! Hope it helps

          I switched things up and started doing my HIIT cardio in the morning (jump-rope). Lori, it was cooler here in AZ than up there! In fact, we had the coolest July 4th in 100 years (around 82° with a touch of rain). It was a bit humid still this morning (45% – really sticky for here!) – but felt good working up a good sweat to start the day.

          Will be doing my leg workout this evening…have a great day, y’all 🙂

          • Anna G says:

            Yes, strip set, drop set, same thing 🙂 I did one this morning on the lateral raises on the ball, it felt great! I kinda lost count but i did about 12 reps with a 5, then went with a 3 until I couldn’t move my arm anymore then 10 reps with just my arm (but still squeezing like I had a dumbbell) then I grabbed the 3 and did 5 more reps.

            It is really hot here in Alabama too. It has been in the 100s all week and very humid.

  69. Lori says:

    Tammy…I’m so crazy I had my son’s girlfriend bring up some of those herbal stomach wraps…haha! I’ve been wanting to go to the salon and have it done, but she’s an estetition and has access to all kinds of potions and stuff…they live in California so you know it’s what all the celebs are using. We are going to do it Sunday after the crew leaves…I’ll let you know if it leaves my skin area any better.

    • Tammy A says:

      LOL, Lori, what we women will do! 😉

      Had a killer shoulder workout today and added drop sets of lying lateral raises at the end. I had a hard time reaching to put on my seat belt in the car afterwards!

      Flavia – I’m still trying to dial into the diet a bit more. I’m having a really tough time with carbs during the day – meaning, I rarely eat them – usually protein and some fruit or salad. I work out in the evening after work, and have been concentrating on having carbs and protein afterwards. Is this OK – or should I really try and get more carbs in during the day??

      • Flavia says:

        Hey Tammy, post-workout carbs are the most important. Don’t push your body to eat them if you don’t feel the need 🙂

  70. Lori/Souper17 says:

    Hey Ladies…I’m back…haven’t posted for awhile since I had family in town. I’m still on track with my workouts, but the eats have not been on point. I’m fine today and plan on eating clean for as many days as possible before my next cheat meal to make up for the 4 days of drinking and eating. Can’t believe we are in week 8, the 12 weeks are going fast. Today was amazing arms…didn’t up my weights but still had an amazing workout. Did a HIIT after this workout and will try to do as many HIIT workouts as I can to burn off all the extra calories…even if it’s 5 minutes of on and off sprints or jumping rope.

    There’s another Lori posting so I’m putting Souper 17 after my name so you ladies know it’s me and not the other Lori.

    Oh yea, did the herbal tummy wrap and it did shrink and tighten the skin, but unfortunately it was a temporary fix…dang! But overall these workouts are improving my abs so I’m gonna continue on and do after pics.

    Karen, Tammy and Anna how are you ladies doing. Anna I know that you are doing Vince’s program, are you liking it????

    • Tammy A says:

      Glad you had some time with family, my kids all live in a different state so I know how precious that time together is!

      I’m really starting to see some results in my shoulders and arms…and noticed my pants will need to be taken in. That motivates me more, as the scale is not budging (I know I should probably not even look at the scale – but old habits die hard!). I’m at a good weight and just need to trim fat/gain muscle – so the weight may even go up, but hard to wrap my head around that! haha

      I’ve switched up things by doing my HIIT in the mornings. It’s easier to grab the jump-rope and go out on the patio and just get it done first thing than to try to do it in the evening after a hard work-out (which is right on the tail of a long day at work!). And I much prefer to do cardio in the morning – it ramps me up for the whole day.

      Glad to see ya back, Lori. How’s everyone else doing?

      • Anna G says:

        Hey everybody! Glad your back and had a good time with your family Lori! Great job Tammy! I also prefer doing my cardio in the morning. Don’t worry about what the scale says, the mirror and measurements are much more important!

        I haven’t measured in a few weeks, I’ll probably measure next weekend. The scale hasn’t changed but I think I am looking a little better (trying to trim the fat now) I think I like the style of Flavia’s workouts a bit better but I do enjoy the Hmax workouts and it is good to do something different. I enjoy being active in the forums and Vince and Ben really give you valuable information! I will still always buy Flavia’s products and LOVE her information and I plan on doing musclicious once I finish Hmax.

  71. TonyaM says:

    Hi Lori

    THANK YOU for your reply to my June 26th post (didn’t know if I replied under it if you would see it?)
    I printed off your post with your sample meal plan! I think I am going to re-group and start over!! One of the problems I have is trying to remember what each exercise is. If I work out at home I play it on my computer – But if I am at the gym (I live in a rural area with only 1 Fitness Center – which is very small) I have a hard time remembering or even making out the exercises on the printable sheets.
    You are very inspiring Lori – I am ready to give it another try!!!

    Thank you

  72. Lori/Souper17 says:

    Hey Ladies…Did the Amazing Ab workout today and fought with the ball…lol! Also did 10 min of HIIT, ran fast on the treadmill for 20 seconds, jumped off for a 10 sec break, then did 20 seconds of jumping rope, took a 10 second break, and then went back on to the treadmill and repeated this for 20 rounds or 10 minutes. Sweated like a pig. Any tequila that was still in my body from the weekend drained out of my pours!

    Tammy…WTG with losing the inches and seeing definition in the arms. Funny thing, we took a picture of me opening my bottle of tequila this weekend and when I looked at it I couldn’t believe it was me…you could see the shoulder, tricep and bicep definition…it was awesome!!! Pictures show so much more than when you look in the mirror. I think it’s because we tend to look at what we don’t like vs appreciating the good. Sometime we ladies are so hard on ourselves. Don’t ‘cha love that jumprope…I’m addicted. I think I’m Rocky somedays…hehe!

    Anna…I’m going to be doing Musclicious after I’m done with Curvalicious…that’ll be in 4 more weeks…I’m just finishing my 8th week of Curve. I’ll let you know when I start if you want to do it together. I believe Vince is on point with communicating…he does such a good job on the video blogs and he was very helpful on the conference call. I’m so glad you’re learning…anything good you can share with us that we may be missing would be appreciated. 🙂

    Tonya….So happy that I could help you with the meal planning. I’ve been doing this for 8 weeks and I still can’t remember the exercises…lol! I use the sheets every time when I’m at the gym. Please stick with it and remember do what you can at your level and you will improve and progress. As long as you’re doing it at 100% at your level, you will get the same benefits of me doing it at 100% of my level, and others like Flavia who do it at even a higher level. Your pushing your body to perform so it will respond.

    Love, love, love that you ladies are checking-in!!! It’s so awesome to compare notes and feed off each other’s energy!!!

    Tomorrow it’s hamstrings and glutes. For now, I’m going to read my Oxygen Magazine that I just got in the mail!!! Love when I get my fitness mags! BBT.

    • Tammy A says:

      I may now have to alter my new found “better schedule” – I bashed my toe on a chest earlier and I’m pretty sure it’s broken 🙁 The thing that annoys me most about it, is that I don’t think I’ll be able to jump rope, screwing up my morning HIIT – grrrr! Might have to go back to my cross-trainer HIIT at the gym in the evening for a few days…Oh well, it’s just a little toe – at least it’s not that bad where I can’t do anything!

      Lori, got any of that Tequila left? Then I wouldn’t care about the darn toe, haha (course, I still wouldn’t be able to jump-rope – for other reasons LOL)

      Tonya – I need to use the sheets as well when I’m at the gym. I’ve made notes on them too on the exercises that were confusing to me. I also use them to jot down the weights I’m using so I can improve upon it.

      • Lori/Souper17 says:

        Hey Tammy, How’s that Toe??? Wish I lived closer ‘cuz you never have to ask me twice if I want a margarita….lol.

        Did the hams and glutes at the gym yesterday, the workout went well and today it will be my favorite Shoulders and Back…my shoulders are looking amazing!!!

        Went out last night and had too much fun so I need to clean-up my act today and keep it squeaky clean for awhile. Milwaukee has a festival every stinkin’ weekend and there is good food everywhere. At least I kept it clean all week and all day yesterday…but my last meal was purely evil!!! Hubs and I then went on a Harley ride, then had a campfire…it was a really nice evening. I should have got the jumprope out and did a quick 10 min of HIIT before bed…but I was too relaxed from the marshmallows I roasted that were resting in my tummy…shame on me!

        Next week I enter my 9th week and that means only 4 more weeks to go!!! Hard to believe I’ve been at this for 8 weeks. I really love this program and it challenges me every week.

        How are the rest of you doing and feeling about your progress and results?

        • Tammy A says:

          I think you need those “evil” times once in a while! All within reason, of course. And sounds like you had some real quality time with the hubby too – good stuff!!

          Yep, the toe is broken – so no jump-roping for me for a few weeks 🙁 I went to the gym for shoulders/back early this morning and had a really good workout. Every week I’m seeing little improvements in my shoulder definition so it keeps me motivated to keep pushing harder! And I’m getting better each time with the pull-ups too.

          I was able to do the crossramp HIIT with the broken toe. Feet are kept flat on that machine so it didn’t bother me at all. I really pushed hard – thinking the whole time of burning through the fat so the muscles I’m building can “shine through”! Felt so good afterwards…

          Followed with a quick brown rice/ground beef/spinach combo – it really hit the spot!

          • Anna G says:

            Great job Tammy!!

            Lori – don’t feel bad, I had a treat day today 🙂 Great job!! I bet you look awesome! When are you going to share some pictures!!??

            I received my hypertrophy max package today and it is awesome!!! There is so much incredible information in it!!! I love Vince and Ben’s (and Flavia’s) passion, they genuinly care about helping people and helping you acheive the best body possible and be the best person you can be!

  73. Sandra says:

    Hi Flavia,

    I have read all the wonderful comments about your Curvalicious Workout system and I have been trying to purchase it on your website. But after trying 5 different credit cards I still get an error message.
    Please, notify your web manager so I can purchase it and start the program.

    I can’t wait to try it out.

    Thank you,

  74. Lori/Souper17 says:

    Happy Monday, Ladies. Did day 1, legs, and broke it up into 2 workouts, abs first thing after I woke-up and the 2 leg circuits on my lunch hour. The two leg workouts take me an hour and 10-15 minutes to complete, so if I’m squeezed for time I break it into two workouts. Workouts were intense and eats have been on point!!!!

    Anna….Vince’s program really looks comprehensive. I bet you will progress and build a lot of muscle. Keep us posted and how you like it, I may do it next round. I’m thinking I may ask Flavia to put together a hybrid of both of her programs, Curve and Flavilicious….not sure I want to do the muclilicious because I want to lean out more. I’ll have to see how the last 4 weeks go…really pushing with upping the intensity and weight load.

    Tammy…how’s the toe???? You’re doing a great job finding other ways of getting the job done…wtg!!!!

    I won a hula-hoop contest this weekend…I had the best time of all the ladies at the party!!! It was fun!!! All that HIIT hula-hooping made me look like a pro…and they were doing everything to distract me so the hoop would drop…there was no stopping this girl!! LOL! I didn’t mention that I rock the hoop 3-4x a week when I do my HIIT workout.

    What’s new with you?

  75. Tammy A says:

    I have a nutrition/timing question (or two or three)…

    I’ve been using the BCAA’s immediately after workouts and have just started with protein shakes. Generally, my routine is to do my workout at around 6pm followed by HIIT cardio. I drink the BCAA immediately afterwards. Once I get home, I have a meal – but that’s not immediately (usually within a couple hours though). Questions are: when should I incorporate the protein shake (whey/mixed with water) and when should I be having the BCAA?? Also, is it good to have protein pre-workout (usually a greek yogurt about an hour before)?? Should I have something between the weight and cardio portions of my workout, then something immediately after the whole shebang??

    On days that I’m able to do the HIIT in the morning….I generally do that on an empty stomach before getting ready to go to work. Should I then have a protein shake after that, or a yogurt, or an egg with beef??? Then in the evening pre/post weight workout…protein pre, then BCAA and/or protein shake immediately after???

    This gets so confusing to me, for some reason, so if it can be laid out for me I’d so much appreciate it!!!

    Thanks Flavia for such a tremendous avenue to fitness and awesome community 🙂

    • Anna G says:

      Hi Ladies, Great job on everything!!

      Tammy – definately eat protein preworkout, an hour before is great! Some fast digesting protein would be best so white fish, egg whites, protein shake, or even some chicken is ok. I would recommend having the BCAAs 30 min into your workout, whey IMMEDIATLEY after, then a P + C meal when you get home. 🙂 Hope that helps! (keep in mind, I’m not Flavia but through my exsperiences and what I have read this is what I would recommend)

      So I’ve been a bit sick last night and today (I think it’s that time of the month) I didn’t get to sleep until 1 am and have had headache and heartburn all day 🙁 I did yoga today but haven’t done much else.

      • Tammy A says:

        Thanks Anna – that’s exactly the plan I ended up doing yesterday 🙂 I had a yogurt an hour before, sipped on the BCAA/water during weights, had a protein shake on my way home from the gym then had chicken/brown rice about an hour after I got home.

        If I do cardio in the morning, what is best to have after that?? When I do cardio in the morning, I’m usually pressed for time – so I will sometimes have a greek yogurt as soon as I get to work (which ends up being about an hour post cardio). If I have a couple minutes while getting ready for work, I’ll either have a greek yogurt or an egg/beef/spinach (shoved down really quick! haha). Which option is ideal? Or should I just have a protein shake right after cardio??

        Hope you feel better soon…we all have our “off” days – it’s what makes the “good” days so much better! 🙂

        • Anna G says:

          Perfect! Either one of those post cardio meal options is fine. I always have beef/egg/spinach for breakfast. I don’t have a protein shake post cardio. Glad I could help, let me know if theres anything else!
          Have a great day!

  76. Veronica says:

    What is this musclicious that some of you are talking about? and what is your opinion on which program to start first? I am getting married in 3 months and have lost about 20 lbs. I am currently 133lbs at 5’2 and 26 yrs old. And suggestions? I do currently meet with a personal trainer and I am not new to working out. Thank you!

    • Veronica says:

      Also, I’m at about 26% body fat and would seriously love to get that way down to about 15% maybe…if that helps

      • Anna G says:

        Hi Veronica. I would recommend using Curvalicious. Musclicious is a different program that is offered after purchasing Curvalicious. Musclicious is geared a bit more towards muscle building. The best of luck to you!

        • Veronica says:

          So wouls you recommend that I should do Curalicious before fullbodylicious ?

          • Anna G says:

            They are both great programs, it depends on your goals. If you have been weighttraining for a little while then I would recommend doing Curvalicious. You can have a look at both of them and see which one you think you would prefer. Theres not a right or wrong, they’re both great, just a little different.

          • Veronica says:

            awesome, thank you!

        • Flavia says:

          Thanks for your advice ANNA!

  77. Lori/Souper17 says:

    Wow! You ladies have been busy posting…I love it!!

    Tammy, for what it’s worth I do the BCAA’s (powder with water) during my workout for an added boost and love it. Immediately afterward I have a whey protein shake made with almond milk, 1/2 banana, 4 strawberries or a handful of raspberries, 1/4 cup of pineapple, 1 scoop of whey and 8-10 ice cubes. The whey & fruit are fast absorbing protein and carbs that feeds your muscles so that they grow and develop. Before my workout I do the greek yogurt w/ raspberries and lots of cinnamon. 2-3 hours after my workout I do a carb and protein(mainly chicken and brown rice).

    Now, if I do my HIIT in the a.m. first thing, I try to wait 2 hours before eating to maximize fat burning. I’m not sure if what I read is true that this actually occurs, but I do it a couple times a week hoping to burn the flab off my abs. Then I have a carb and protein as my meal.

    I’m not Flavia, so I think she needs to weigh in since she has the certification behind her advice. But I just thought I’d give you insight on what I do.

    Today it was amazing arms, eats are on point but not enough because I was too dang busy at work to eat so I need to have a healthy dinner and snack.

    Veronica…both Curve and Flavilicious are great programs and will help you lean out. I think Curve focuses more on muscle development by mixing in heavy lifting and lower reps, Flavilicious focuses more on less weight and more reps. My body changed completely when I did Flavilicious and I saw great results. With Curve I’m in week 9 and at my ideal weight for my height(5’3 1/2″ and 114lbs) but I’m now gaining more muscle and have definition in my arms and legs. Like Anna said it depends on what your goals are but you can’t really go wrong with either program because if you do them with intensity and focus you will see results. I love both programs and would highly recommend either one.

    Anna, I hope you feel better soon. TOM kills me too, I try to plan my rest day around day 2 of my cycle when I feel the most side affects. Luckily, it a temporary thing, but still annoying.

    I’m looking to do a hybrid of flav and curve after my 12 weeks of curve. Already thinking ahead…lol!

    • Anna G says:

      Thanks Lori! That sounds like a good plan, let us know how the hybrid plan goes! I started phase 1 of Hmax this week and I really love the workouts!! Man, my muscles were flooded with lactic acid, it was AWESOME!!!

      • Lori/Souper17 says:

        Hey Ladies…Having a rough week, especially with the eats. Lots of stress for starters which is never a good thing. Didn’t get my glute and hamstring workout in today so I have to really try to get it done early tomorrow a.m. Sunday I need to do my shoulders. I like getting 4 of the workouts done during the week and only working out either Saturday or Sunday…so I’m kinda of bummed. Need to really focus and just do it as soon as I wake-up tomorrow.

        On the eats side I need to really plan my next week of menus and just stick to it. It’s hard when I’m working a lot of hours and I have back-to-back meetings and I don’t always have time to eat. Feeling bloated and stressed and I’m not liking it one bit!!!

        Ladies…I need some motivation and let me know how awesome you are doing so I can feed off that energy!!! Want to finish my last 3 weeks strong!!!

  78. Lori/Souper17 says:

    Thanks, Anna. I’m up at at ’em, drinking some coffee and determined to get my workout in before I go up north to a party!!! Thanks again!!!

  79. Lori/Souper17 says:

    Happy to report out got an amazing glute and hamstring workout done and made my protein pancakes for the week and protein bars. Tomorrow will be shoulders and prepping lunches and dinners! Off to enjoy my day with hubs at the lake!!!! Have a healthy and active day!!! 🙂

    • Anna G says:

      Great job Lori!!!! I know it can be rough, I’m kinda discouraged at the moment because I haven’t really been seeing results in my fat loss. I have been good with my nutrition and have ate all healthy foods but I havent been able to do much cardio. I also struggle with not getting little bites of PB, fruit, or a healthy treat.

      • Lori/Souper17 says:

        Hi Ladies…Happy to report that I ate clean all day and I feel focused and on track. Had a great Leg and ab day, lifting heavier and really focused on the muscle(s) I was working.

        Anna, you may have hit a plateau and have to change up the eats and/or workout. Or, are you sure you have fat to lose???

        I’m at the point my abs are not going to get any more defined because it’s excess skin, so I have to focus on my obliques and the rest of my body, it’s just the way it is. Unless I have surgery it’s at the point no amount of dieting or exercise will firm them up. So, I understand your discouragement.

        Here’s to week 10, yes week 10!!, I haven’t missed one workout in the first 9 weeks of the program!!!

        • Anna G says:

          Great job Lori!!! yes, I have plenty of fat to loose (I’m around 20%) I haven’t been able to do any cardio due to joint issues but am starting to get back in the swing of things now so I’m sure i will start seeing results soon! I have also discovered that I don’t do well on a low carb diet, so I have upped my carbs some and decreased the fat a bit and that seems to work much better for me. (my dad is the complete opposite)

        • Tammy A says:

          Hey Girlies –

          I too was suffering a little with frustrations last weekend. Yesterday was my weekly “measuring day” – and after 4 weeks now, I’ve seen each of my torso measurements (waist/hips) go down an inch since I started. That encourages me, but I’m not where I think I should be….I feel like I can do better.

          I’ve been doing the workouts, doing the HIIT (I’m even back to my morning jump-rope routine!) and while I’m seeing some definition in my shoulders I’m still not seeing much change in my abs. And while I may not ever have a six-pack (same problem as Lori), I want my abs to be the best they can be!

          After examining what I’m doing, I find the area I continue to struggle with is diet. I don’t usually count calories and such, I just eat as “clean” as I can and I eat throughout the day (with an occassional cheat, I must admit). I decided to plug in a “typical day” into an online calculator and found I am not eating enough.

          My new goal is to diligently track my eating for the next couple weeks and really concentrate on hitting all my targets. This is really a struggle for me as I don’t get that hungry, especially in hot weather and when I’m busy. I’m currently working full time plus trying to earn my degree plus not missing my workouts….but I’m off by a pretty large margin, so I think that’s hindering my progress. I’m 48 yo, 5’2″ and 112lbs. – and striving towards 1400-1500 calories

          Flavia, Ladies…what do you think?? My one main question is, since I’ve always sort of eaten this way (i.e. average of around 900-1000 cal/day) – even prior to starting Curve – does it make a difference?? Won’t increasing the amount that I typically eat cause me to gain weight?? Should I base my ratios of Protein/Carbs/Fat on the amount of calories I usually eat?

          • Lori/Souper17 says:

            Hey Tammy…You are doing great, an inch is a lot on a small frame like yours!!! Happy to hear you’re able to do your HIIT again. As far as the number of calories you are taking in, with these workouts I believe you need at a minimum 1200 calories, but more in the range of 1400-1600. You need the protein to build the muscle especially immediately after lifting. Flavia needs to weigh in here since she is a nutritionist, I’m no expert.

            I’m with you though, I too want to keep improving and progressing. I know that I am ‘cuz I continue to lift heavier weights and I’m able to up the intensity of the workouts. However, the changing of my body seems to have slowed down, but I know it’s the eats. The other thing is I went from a size 6 to a tight 2 in the first 9 weeks, so I know I’m more firm than when I started. I have 3 weeks left and then I’m still trying to figure out what I’m going to do next. Now I’m leaning toward Musculicious (4 days of lifting and then 3 days of HIIT(to help burn more fat.) The only thing with Muscle there’s no ab work so I have to incorporate abs some how in my routine.

            Eats have been much better the last 3 days and I hope to continue this trend for as many days as possible and finish up strong. It’s hard in the summer when there’s more drinking and picnics where there is so much food….and not always good clean eats.

            Today I did amazing arms and happy to report I lifted heavy on bis, which is good ‘cuz it’s my weakest muscle and I did really well on the other circuits. Finished up with 10 minutes of HIIT, sprinting and jumping rope!

          • Flavia says:

            Hey Tammy, if you haven’t already done so, download my 5 Big Fat Female Fitness Myths on the top right of the blog home page. You can read up on why low calorie diets don’t work for fat loss. Diet is so important and if you don’t eat right you can kiss all your hard work bye bye because the only thing that it is doing is making your insides better but your outsides won’t change much.

            Download the success tracker and mark all your workout and diet in there. Keep a food journal for the next 3 days and after that look back and re-read to see what you have eaten…be incredibly honest. Then for the next 3 weeks continue to write down everything that you have eaten along with your measurements and you will be able to see what you are doing right and what you are doing wrong.

            I suggest using the meal plans and doing what the calculator says but do the cut and curve phases in the meal plans and make a point to do it 100% for 3 WEEKS – that’s your goal. Take it one week at a time.

        • Flavia says:

          Great job Lori and thanks for keeping all the women on the blog motivated!!

  80. Kirstie Q says:

    Hi!! Your website is amazing! I just have a question regarding which program would be best for me. I workout a lot and am not new to weights (both heavy low and lighter high reps), HIIT, running, etc. I recently completed Jamie Eason’s 12-Week Live Fit Trainer, and am looking for something new to spice it up! I am on the quest to find my abs (haha aren’t we all?) and I am not too far off but can’t seem to quite get there. I am not sure whether it’s a diet tweek thing or a workout thing – right now at 5’6″ i’m about 122lbs and 15% body fat. I am looking to improve my muscle and if I could get abs like yours that would be AMAZING! haha. Which workout program of yours would you suggest? Thanks so much!

  81. stephanie says:

    Hi Flavia, I have now done 12 weeks of curvaliscious and Love the results i got, going on a 2 week break to mexico now, but was wondering which programme to do when come back? Id like to keep building the booty and tightening the tum, my arms etc are pretty good as they are so dont need as much emphasis on them, what do you think? Thank you

    • Flavia says:

      Hey Stephanie, did you pick up Musclicious? When you get back do 3 weeks of FBL then 4 weeks of Curve or Musclicious. That is usually the way I do my workouts after a trip…calorie burning exercises then some regular stuff! Have a great time.

      • stephanie says:

        Hey Flavia, I have FBL and curve, I havent seen muscliciouson site? il go double check now. Thank you. Had a great trip but feel like i have undone all the hardwork i out in before becove of over indulging!

  82. Lori/Souper17 says:

    Hey Ladies…

    I’m so bummed at the bogus posts that keep getting posted to Flav’s posts….I was ready to give-up posting and then decided I’ve gone 10 weeks posting and I should finish up strong for the last two! Those posts are irritating!

    Well, in my eleventh week and I have to say the workouts are still a challenge for me even after all this time…I was soaked after I did Amazing Abs….I worked really hard and then did a 10 min HIIT jumprope/sprint combo…it felt great. My eats have been squeaky clean and really focusing on veggies and low glycemic fruits for my last two weeks to maximize my results.

    Not sure what i’m going to do next…may do musclicious and incorporate the ab portion with cardio on the 3 days that I don’t to muscle…I don’t I feel lost at this point. I’ve really accomplished what I needed to do, is to trim as much fat off my body and tighten my legs and arms to show definition…this program did that for me….now I want to maintain and maybe define my arms a little more…but not too much.

    I’m going to give a full review when I’m done so others know what to expect if they stick to the full 12 weeks. I didn’t miss one workout so I feel my review will be comprehensive for others who are thinking of buying the program.

    Hoping you ladies will post on how you are doing and where you are with the program…don’t let these bogus posts deter you!!! 🙂

    • Flavia says:

      Thanks Lori. My team is setting up some more anti-spam software. I usually go on my blog to delete these and answer questions every other day but with vacation, I let it go too long. I will need to get my team in here to monitor. Thanks ladies and sorry about all the spam. Hopefully we got it all.

      I used to except all post before they were allowed to show up but that means you ladies can’t communicate right away with each other. Let’s keep encouraging each other and remember you can use the Flavilicious Fanpage on Facebook as well:

      • Lori/Souper17 says:

        Thanks, Flavia. I know…I’m not a facebook person though. I do read your posts though and loved your vacation pictures!!!

        I’m almost done with 12 full weeks of Curve…only 1.5 more weeks. What do you suggest for the next 12 weeks??? I have Flavilicious, Curve and Muscle. I’m at my ideal weight, arm and legs are lean and defined…abs are improving…but still have the loose skin issues. Not really sure what my goals are other than to maintain and continue progressing with more defined arms.

        • Karen says:

          Hey Lori,

          Wow, I am so impressed at your progress – have you done it consistently 5 x a week for the whole 10.5 weeks?

          When you have the chance I would love to know the weights you are using for the various exercises, I am not getting the same results then again I had time off due to illness.

          Keep it up – that is awesome 😉

          • Lori/Souper17 says:

            Hi Karen,

            Yes! I done the entire 12 week program, all 5 workouts each week for a total of 11 weeks after tomorrow. This week I’m doing all the workouts Mon. – Friday and doing cardio on Saturday and off Sunday.

            Do you have certain exercises that you want to know how much I’m lifting? Otherwise, for most shoulder presses, bicep curls, 15 lbs db. I use a 15 lb barbell for the step-ups on both leg days, I add 10lbs when I do the side lunges. For the lunges, curtsy lunge I use 10lb db. Side lateral lifts, tricep kickback in plank position, I use 5lbs. Rear-delt lifts-8lbs., Leg curls 50lbs., 25lb plate for the glute lifts and 10lbs plate for jumping lunges. I think that’s most of the moves…let me know if you have a specific exercise that I forgot and i’ll let you know.

            My eats were clean the first 7 weeks, then I went rogue for 3 weeks and now my last two weeks I’m keeping it clean for as long as I possible can…wish me luck! Kinda bummed I took 17 cheat days in July, that really hurt my results. Although, my abs are already back to getting defined after 5 days of clean eating…so I’m excited about that.
            I know it’s hard to believe but eats are key to definition!

            I’m really not sure what I’m going to do next…I’m hoping Flav will give me some guidance. Karen what are your plans?

        • Karen says:

          Hey Lori,

          Sad to say due to various illnesses, and stiffness and stuff, most weeks I only did 4 days a week, so I think I will try to do another 8 weeks or so, pushing harder and hopefully doing 5 days a week. Also I want to incorporate HIIT as I have not been able to do that at all yet.

          I am really curious to see your results, it sound like you look and feel awesome. My weights seem to be about the same as you, except that I used dumbells and since I am at home my leg curls are only with bands.

          How much weight are you using for the two dumbbell side bends and the triceps – do you use bands or weights? i am finding my abs are starting to build outward a little which I am not crazy about, but my waist is a little smaller(though never been a concern), rather get my legs and arms leaner 😉

          Did you already do muscilicious, if so how does it compare?
          Thanks again

          • Lori/Souper17 says:


            I keep it light 5-6 lbs for the side bends….the two moves are really about focusing on the execution of the exercise and to focus in on the move than the weight…heavy is not recommended. Triceps in the plank position is 5 lbs, on the cable machine-overhead extensions 22-25 lbs., and then I do rope pull-downs at about 20lbs. And, of course the unassisted tricep dips…got those down with no assistance and I do 10 each round.

            Yes, I have muscilcious. Many of the exercises are using gym equipment and it’s 4 days of lifting vs 5 and more heavy sets and I’m guessing shorter workouts…haven’t done the workouts but it appears after reviewing the sheets the workouts don’t seem as long. Oh yea, and no abs. That’s the part that I’m concerned about, it’s where I need the most focus my core area so I would add ab work to the workouts or work them on separate days.

          • Karen says:

            Thanks again Lori,

            Did you often split the workouts or did you do it all at once with HIIT afterwards?

            I tried splitting it a few times today and found I had more energy but not sure if I will get better results?

          • Flavia says:

            Hope you are feeling better Karen.

        • Karen says:

          thanks Lori, I cant imagine going that light on the side bends I wont even feel it, I was doing 20 lbs in each arm for the side bends and the one behind your back 25, I guess I will lower it to 10-15.

          Since i am not in a gym, my weights are limited to 5-30 lb dumbbells for everything and resistance bands.

          Where did you see the most improvement from Curvalicious? How much HIIT were you doing (that is my weakness, I keep saying next week, my cardio strength is not good)

          Thanks again


          • Lori/Souper17 says:


            I saw results everywhere…my arm and legs are defined and trim. My obliques look just like Flaves…it’s just the front on my abs are covered with skin…uuuggghhh! I really only lost 5lbs…but went from a size 6 to a tight 2 or loose 4…I’m in between sizes. I’m super tight and toned but I think ‘cuz of the skin on my abs the pants fit everywhere but tight in the ab area and I hate that so I just wear 4’s.

            I keep it super light when do the side bends because that’s what she recommended and I can feel it because I really dial in and focus on the muscles I’m working. I could go heavier but I’m afraid I’ll bulk up.

            I did HIIT 2-3x a week. But I usually only do it for 10-15 min. tops, I sprint, jumprope or jumprope, hula-hoop. You can do anything for 10 minutes! 🙂 I find if you do the HIIT after the ab w.o., shoulder or arms it’s easier than leg days when you’re legs are spent.

            You can do this!!!

          • Flavia says:

            Lori, I would love to see your before and after pics 🙂 Yes! keep it super light on the side bends. When I first stared working out I built my obligues really big by using heavy weights. When I finally realized what I was doing I stopped working them all together and it took me 3 years for those muscles to finally look feminine again.

        • Flavia says:

          Hey Lori, I would suggest making some workout for yourself! Why not put together a workout from the workouts from Ryan and I or combine some exercises from all the workouts into your own week of training.

          I am in the works of creating something new and will hopefully start filming soon but I need the gym finished in our home first 🙁 Hope that helps some!

          • Karen says:

            Thanks Lori,

            what are your intervals for your HIIT? I must try to do some finally – I have a very bad jump rope and am not very good at it so sometime i just simulate it without the rope, or do high knees, I would love to know your intervals.

          • Lori/Souper17 says:

            Thanks, Flavia. I did buy Musclicious so I was thinking of doing that program and doing 3 days of HIIT to compliment the 4 days of Muscle. How many weeks is the Muscle program???

            It was bittersweet today doing my last Curve – Day 1 workout. After 12 weeks I’ve improved so much on all the exercises. 4 more days and I’ll be done with the full 12 week program. Yes, I’ll will have to figure a way to provide photos not good at the techie stuff.

        • Karen says:

          Hey Lori,

          I lowered my weights for the side bend, somehow I missed that info in the videos since I am doing the workouts using the paper version. I wonder though for the medicine ball pass through the legs how much weight do you use?

          • Lori/Souper17 says:

            Hey Karen,

            I have these cute 3lb balls that are the size of a large softball and I use one of them. For the figure-eight exercise, I use an eight lb ball.

            One of the things I found that was helpful, at night I would re-watch the videos to be sure I was doing the moves correctly and to listen to the tips, it really helped. Even though I’ve been doing the full 3-circuit workouts, some moves were very challenging for me and still continue to be…but I always made sure my form was perfect and I dialed in on the muscles I was working, breathing properly and when doing abs I would suck the belly button down to the matt and contract and do a kegal exercise when do my moves. This really helps the core!

            Good luck!

  83. p says:

    Hi Flavia,

    I just started Musclicious and have a couple of questions:

    1 – I was wondering if there is a home workout version, or if you could recommend subs for the exercises that require a machine?
    2- Should I do any cardio on my off days, since there are only 4 workout days per week, or is it better to do day 1, rest a day, day 2, rest, etc.?

    Thank you!

  84. Lori/Souper17 says:


    The only workout I split is Day 1….I do abs in the am and the remaining 2 circuits at lunch because of time restraints. The rest of the workouts I do all 3 circuits in one workout and on ab, amazing arms and shoulder/back days I do HIIT afterward. I figure I’m already sweaty so I may as well go all out. And, I may add one HIIT on my off day on one of the weekend days and do it for 20 minutes. The other 3 HIITs I only do for 10-15 minutes.


    • Flavia says:

      Great advice Lori

      • Karen says:

        Thanks Flavia,

        Given I have been sick quite a bit off and on (and/or often rather sore) I have found that I have done 4 days a week for most of the 10 weeks. I am going to try to do 5 day a week again and do some HIIT, how many weeks do you think I should do, should I start again?

        • Flavia says:

          Give it 4 weeks with the suggestions I have given you but use the workouts I post weekly to change things up!

          • Karen says:

            Thanks I will try that but often your workouts are gym based and I am at home. My legs are much smaller than they were at the beginning but I still notice some loose skin, mostly when I am in down dog, any advice…

  85. Lori/Souper17 says:


    For my HIIT workouts I usually do one of two workouts and it looks like this:

    I set my gymboss timer for 20 sec for the first interval and 10 sec for my rest period…

    I sprint on the treadmill for 20 seconds at a 8.5-9.0 pace, jump off(let the treadmill keep going)
    then I grab my jumprope during the 10 sec rest period and then jump for 20 seconds, then I go back to the treadmill and start all over again. I do this for 10-15 minutes AFTER my Curve workout, on shoulder/back, ab and/or amazing arm days.

    The other workout I do looks like this:

    I set my gym boss for 30 seconds for my 1st and 2nd interval and rotate between jumping rope as fast as I can, to hula-hooping…like this:

    30 seconds jumping rope, drop the rope and then I grab my hula-hoop and do that for 30 seconds.

    I swear my abs look better because of that darn hula-hoop…lol!!

    Again, I do this for 15-20 minutes…it’s less intense as the sprinting/jumping rope HIIT workout.

    Good luck!

    • Karen says:

      WOW! that is amazing – was it hard to learn to jump rope properly , not sure if it is me or just hte fact I have a really crappy rope

      Not sure if my other message went through – I lowered the weight for abs – side bends etc, but wondered what weight you used for the figure 8 through the legs

      thanks again


      • Lori/Souper17 says:


        Thanks! When I first started jumping, I just did the best I could and it wasn’t long and I was doing it with ease…I would say after a couple of weeks. As long as you are giving your all out, you will get the same benefits…work your way to 20 seconds…and do a total of a 5 min workout first and workout your way to 10-15 minutes. You are breathing heavy after the 4th interval for the entire time…that’s the purpose…so don’t let it scare you. You can do this….but start out with shorter intervals and workouts and work your way to what works for you.


        P.S. Yep…seen your post and answered your question! 🙂

        • Anna G says:

          Hi Ladies! Sorry I’ve been MIA (my computer died) Wow, great job! I bet you look fantastic!!! Way to go Tammy, your making good progress! You too Karen!!

          I am enjoying Hypertrophy MAX, the workout variables change week to week and we get a new workout every month so I really like it! I also joined a gym and it is great being able to use all the equipment, cables, weights, and bars!

          I have been experienced DOMS after the workouts and have increased my strength so I’m pleased with my results so far. I am still not as lean as I would like to be but hopefully I’ll get there.

          • Lori/Souper17 says:

            Anna, So happy you are liking your new workouts. I love to work out, but it’s even better when you like the workouts. I like the fact you get new ones every month. It takes a lot to lean out and most of it has to do with diet and I find even when you get to where you want to be it’s just as tough staying lean. You’ll get there, your so committed and focused, it just takes time. Great to hear from you!!!!

        • Karen says:

          I was actually talking about problem with being coordinated with the rope, but I also am quite weak cardiowise.

          Where did you get your rope and hula hoop, is the hoola just plastic or one of those weighted ones?

          Great job!! Where do you get all your energy from, I nearly dont have enough just for the workouts

          What weight were you using for the chest press?

          So happy for ya, thanks for everything

          • Lori/Souper17 says:


            Hey there!!! Yes, I use a plastic hula-hoop, but I’m intrigued by the weighted hula-hoops. I’m probably gonna put it on my Christmas list for one of my boys to buy me for Christmas. I always ask for dvds, workout programs, weights, equipment, etc… It’s easy for them to purchase and for me to bring back in my suitcase.

            As far as energy, I’m blessed with a lot of it. But I do use the Amino Acids(BCAAs). I use 1-2 scoops in my water when I workout and it really helps!!! I also drink a TON of water through out the day and eat 5-6 clean meals to keep my insulin levels from spiking.

            For weights on my chest exercises, I use 15 for the V sit-up Chest Press for 15 reps and 20 lbs for the chest exercise on the ball at 8 reps. My chest is developed because of all the push-ups for sure. I really don’t want to over develop my chest…I like a lean defined look. Not broad and bulky. I have a petite frame and I’m small boned…so a chest that pops wouldn’t look good on me.

            How are you doing this week??? I’m so close to being done with Curve it’s bitter sweet.

            Starting Monday, I’m planning on doing through August HIIT(3x a week-15-20 minutes max) and full body weight workouts (3x a week for 45 minutes….light weights for 12-15 reps).

            Then in September after Labor Day weekend, I’m doing Musclicious for 4 weeks and adding in 2-3x a week of HIIT workouts.

            Flavia is designing another program….very interested in seeing what’s next!!! Love progressing!!!

          • Flavia says:

            Should be getting an email in about 30 minutes on something NEW!!!!

        • Karen says:

          Lori I looked for you BCAA on but I dont see a house brand, could you be more specific? have you used others?

          • Lori/Souper17 says:


            They discontinued the BCAA line. I would try calling them and ask, it’s my understanding they are getting a new distributor so they first had to sell out(and they did…I bought 4 containers) before they restock with the new stuff. They are really helpful when you call. There are other brands. I also used ON(one nutrition) and that’s good too, grape & orange. The BB brand has watermelon and that is sooooo good! Hopefully, it’ll be available soon!

            How are you doing with your workouts???

        • Karen says:

          Hey Lori,

          Weird the way I have to go up to reply. I a still only managing 4 days per week of workouts and no HIIT and still zonked, not sure why. I went to an osteo today to fix a shoulder issue and he said I woudl be REALLY tired for days – GREAT!!!!

          What do you think of the ab program that Flavia just put out – looks great but I don’t feel a need to order the DVD’s of the curvalicious, how about you?

          I hope you are being careful with your supplements. Most protein powders are loaded with very unhealthy ingredients like acetasulfame and other carcinogens and many studies show they are not properly absorbed to be useful. I cant wait to look at a package of BCAA to see what else is in it, I tend to stick to unprocessed healthy foods.

          You take it during workout not after like Flav says? Which diet are you following?

          Thanks again for everything


  86. Emily says:

    Hi Everyone!
    I’ve just started Curvalicious and am pretty excited to start seeing some results. I Used MAX workouts earlier this year and bulked up without losing fat – put me right off weights! I’m determined to stick with this program for the full twelves weeks and eat as cleanly as possible with one cheat day a week. Hopefully the support Flavia offers with this blog will keep me motivated – after reading through some of the posts you’ve all put up supporting each other, I’m feeling asuper motivated already. Will keep you posted!

    • Lori/Souper17 says:

      Emily, You are going to love to hate this program…haha!!!!! It’s challenging even after 12 weeks, but you progress every week by either lifting heavier, completing the full 12-15 reps for some of the more difficult exercises without falling over(LOL), or your intensity increases. Today is my last day of the full 12 weeks and I didn’t miss one workout. If you commit to the full 12 weeks and eat clean(with one cheat “event” per week), I promise you will seeing great results!!! Keep us posted ‘cuz we all love to hear from other ladies doing the program. Let us know if you have any questions, either Flav will answer or one of us will try to help as well!!! Good Luck!!!

      • Lori/Souper17 says:

        P.S. Emily….What is MAX???

        • Karen says:

          Hey Lori,

          I was wondering what you are up to since you finished the program?

          • Lori/Souper17 says:

            [MARKED AS SPAM BY ANTISPAM BEE | Server IP]
            Hey Karen,

            I’m out in California for a couple of weeks and just doing various workout videos, no specific program. I’m pretty proud of myself, I’ve worked out every day and went hiking as well. When I return next week, I’m going to do the following rotation:

            4 weeks of Musclicious
            4 weeks of Flavilicious
            4 weeks of Curvilicious

            Most of the videos I’m doing are intervals switching from a plyo move to a lifting move…so they’re geared toward fat burning and endurance training.

            I go for a consultation tomorrow to one of the best Orange County surgeons to look at my stomach. I’m thinking of coming back in December to have surgery…if I don’t chicken out and if it’s not too over the top expensive. I’ll let you know what I found out.

            Karen, how are you doing with Curve? Are you able to do the full 5 days with HIIT? I haven’t seen a lot of my son’s friends since Christmas and everyone has commented how great I look…so the results are noticeable especially if you haven’t seen me for awhile. It feels good knowing all that hard work pays-off…lol!

          • Lori/Souper17 says:

            [MARKED AS SPAM BY ANTISPAM BEE | Server IP]

            This is a test first…I’ve tried posting all week and it won’t accept my posts.


          • Karen says:

            hey Lori,

            Hope you get this as I had to reply to I have actually gone backwards since we last spoke, been sick off and on with Uti/kidney infection, just getting back to working out as of yesterday and am beat. I wil try for 5 days a week starting next week and try at least 1-2 days including 10 min HIIT

            You are inspirational, wish I had your energy..hopefully soon. Did you find you lost your boobs as well as fat elsewhere, I have lost quite a bit ;-(. My legs are leaner than ever but still need to be tightened up as well as my arms. Also for arms and butt – the muscles are amazing when flexed but not as much when not flexed, what do you find?

            Let me know how you are doing and if you have any tips…thanks for keeping in touch

  87. Emily says:

    Some of the swiss ball exercise have definitely been challenging so far! I need to work on my balance! MAX workouts were designed by Shin Ohtake; they’re essentially a life style program, incorporating nutrition similiar to the paleo diet and very high intensity full body workouts + HIT. It’s an awesome program, unfortunately I just didn’t have my nutrition sorted at all – I’m at a Hall of Residence at University in NZ and five meals a day ended up being really unhealthy for me.

    • Anna says:

      Glad to have you Emily! Stick to Flavia’s workouts and nutrition plan and you will be rewarded with the body you deserve! Don’t hesitate to come to us and Flavia with any questions, comments, or if your just needing some motivation! You are in control of your body and you can do this!!!
      Happy training, eat clean! 🙂

  88. Dawn says:

    Does anyone know if the new Curvalicious DVD set will be complete workouts or just examples like the downloads?

  89. Jen says:

    I was just wondering how much weight you can expect to lose by doing this program.

    • Flavia says:

      Depends how hard you train and how accurate you follow it and where you are starting from. A safe weight loss is 2 pounds a week!

  90. kale says:

    There are so many comments I couldn’t read them all to see if my question has already been asked so sorry if I’m repetitive. I’m new to this program so I’m dying on these workouts and I’m wondering what is better modifying the moves to make them easier so I can complete all the circuits 3 times each or focusing on doing each exercise more exacting and not doing all circuits 3 times? Any insight would be greatly appreciated.

    • Flavia says:

      Hey Kale, You could do either or. Make sure that you are doing the correct form when you are doing the exercises that is most important. If you can modify to make them easier and work your way to the exercises shown, that would be great!

  91. Arrian C. says:

    Well I have to say I am on Day 3 (starting tomorrow) and I am so sore. I cannot wait to get into the abs, hamstrings, and glutes. I love every second of this Curv. workout! Its ridiculous how much my body is transforming in just two days of doing all the circuits and really adding weight to each set I perform.

    FORM- is the most important thing when doing her workouts. You get the most out of each rep you perform, and some of the sets I have to use my own body weight (which is so ok, and totally motivating)!

    I hope everyone keeps up and is eating clean! Clean eating will surely put my body in the best shape its ever been. I can’t wait to see what I look like when the end of September comes around.

    Keep posting blogs and new workouts for us, so we can challenge ourselves and keep growing. I really cant wait to see this added bonus.

    Until then goodnight
    Arrian C.

  92. Lori/Souper17 says:


    My posts don’t register…I’m hoping this one does. I’m doing well and I’m still in Cali. Working out still, but not eating like I should. Yes, I did lose my boobs, but not that bad. I want to see if this works first before posting more…so keep your fingers crossed. Oh yea, plan on getting back on the clean eating program next week too and starting my new rotation of Muscle, Curve and FBL.

    • Flavia says:

      Hopefully this works now, sorry about that Lori! If it happens again, send me another email and we will figure it out with my tech team.

      • Lori/Souper17 says:

        No worries, Flav. I really enjoy communicating with the ladies and you on your blog…so I was determined to keep trying…lol! It works now!! I’m thinking because I posted so much, your anti-spam program registered me as spam???? Who knows, it works fine and it’s all good!

    • Karen says:

      Hi Lori,

      It is working…thanks for your reply ;-)))

      I am hoping to get some energy and then I will do curve for 4 more weeks intensely – 5 days a week and start at least 2x week with hiit – 10 minutes to start 😉

      have you tried the abilicious workouts – I tried the advanced yesterday instead of day 2 and i found it strained my neck really badly and barely felt anything in my as – my neck is not great doing things where it is off the ball, do you have any problem or solution for this?

      • Lori/Souper17 says:

        Morning Ladies…

        Let’s see if this works…

        Karen…WTG on your goal to 4 weeks of Curve, you can do it!!! Just be sure to feed your body and get your rest/sleep…it’s vital. 10 minutes of HIIT is fine, it’s not the length of the workout with HIIT, it’s the intensity. You can do 20 minutes at 70% or you can do 10 minutes at 100% and you’ll benefit more from the 10 minute workout, just listen to your body…you’ll know.

        I’m heading back to the Midwest this afternoon, enjoying my last cup of coffee in my son’s beautiful backyard, it’s insane! Then I’m going to workout, do my last bit of packing…which includes lemons from his tree and head-out. I’m sad that I have to leave, but he flies in to Chicago on Wednesday, so we’ll spend the weekend there for an event and then it’ll be quiet for a few months until we come out to California for 3 weeks in December for the Holidays.

        No, I haven’t tried the Abilicious workouts. Only because with Curve you work your core so much already. However, I’m happy that you reminded me that I have that option because with Muscle there’s no ab workout, although you work your abs with the compound moves that are int he program. I plan on doing ab specific workouts with my cardio on non-Muscle days.

        I’ll keep you posted on my progress and please do the same. Here’s to a great September!!!

  93. Anna G says:

    Hey Ladies!! Great job Karen and Lori! Stick to it Karen, you’ll do awesome!! Lori – I think it would be a great for you to enter the contest! That’s great your so active, I wish I was! I always get my weight training done and my scheduled cardio but I don’t like doing cardio! 🙂 I am still having trouble getting lean, I think it may be because I’m 16 and my hormones are messed up. I am happy with the muscle mass I have built, I just want to get rid of that layer of fat so I can showcase it!

    Keep killin it ladies!

    • Lori/Souper17 says:

      Thanks, Anna. So good to hear from you. What contest?? I must have missed something here.

      Well, after 2+ weeks in California and eating like a crazy woman out of control…(read…Mexican Food, Ice cream, Gyros, even chocolate chip cookies), I didn’t gain one once!! However, I did at least 4 HIIT workouts a week and hikes in the Canyon and was super active in the pool. I actually look leaner in my abs…go figure. I even took my measurements and they’re the same as when I left…so woohoo!!!

      Back in action today, did an intense workout, went to Whole Foods and loaded up on my clean eats and prepped my eats for the week. So, it’s clean eating again. I’m going to have to push back my new rotation of Muscle, Flav & Curve for one week, because I’m unable to get to the gym Monday and Friday and Muscle you need gym equipment. No worries, I’ll just do another week of intense circuit body workouts. They seem to be doing wonders for my body! Who knew?!

      Anna…hormones can be tricky and can affect so much with your body. I know that the cleaner you eat with organic foods it helps, but sometimes it’s just the different times in a women’s life that you can’t control…no different than that time of month. I’m happy to hear that you are making progress and seeing muscle gain with Vince’s program. I love his Q&A on his FB page…so informative!!!

      Karen….Did you kill it today????? Remember, just do what you can with the HIIT, it brings amazing results!

      • Anna G says:

        Good to hear from you too Lori! Oh, I guess I just miss read, I didn’t know about a contest but thought I saw you mention it in a post.

        You probably needed a break from dieting! Great job on getting right back at it. Yes, I really love Vince’s Q & A’a.

        I weighed and took measurements this morning, my weight went up 4 lbs from last month (I’m up to 126) but my waist went down an inch! (28.5 now)

        • Lori/Souper17 says:

          Your right, I did mention a contest that Flav mentioned when she launched Curve, but I haven’t heard anything since, so I’m not sure if she still plans on doing one.

          Yes, I know that’s crazy how sometimes that break does a body good. I never went for two weeks of crazy eats…maybe because I had no stress…lol!

          All the Fitness Mags are awesome this month. Do you buy Fitness Rx or M&F Hers? Both are good with great leg and arm workouts…super stoked. Also, check out the Fitness Rx Magazine website…it is awesome!!!! It has great recipes, workouts, video blogs…you will love it!!!

          Always good hearing from you too, Anna! Have a successful week.

      • Karen says:

        Hey Lori,

        Thanks for thinking of me. I started back on 5 day week (hopefully) but still have not done HIIT, maybe later today. I have not done the exercises in order for a long while so I forgot how sore my legs are 1-2 days after day 1, I found myself substituting the lying down to stand abs in day 2 for ab crunches with pelvic tilt and hold on the ball. Were you able to do the lying to stand with arms behind your head, I always tended to move my arms.

        Also for leg ups on the ball did you ever strain your neck, I find my neck needs support while doing abs, any advice, I dont crunch my neck?

        What type of HIIT were you doing while you were away and for how long each day? Great to hear that you stayed in shape even while treating yourself to yummy things 😉 I think Flav mentioned something today on her blog about the contest?

        • Lori/Souper17 says:

          Hi Karen…sounds like you’re doing fine. It’s perfectly okay to substitute one ab move for another as long as it’s working the same part of your abs…meaning if the focus of the exercise is for lower abs, be sure to substitute a lower ab exercise vs an oblique. Yes, I was able to do the lying to standing ab exercise. My first two weeks I really struggled, but then my core was finally strong enough to do it and now it’s one of my favorite ab exercises. The exercise your substituting is perfect…I wouldn’t stress on it.

          For the leg ups on the ball, I was able to do that move as well, although I was already doing that exercise in my ab rotation before I started Curve. It’s a tricky move. It’s not worth straining or injurying your neck…so if you don’t feel comfortable doing it and afraid you are going to strain your neck substitute the exercise.

          While away, I did exercise videos. The Supreme 90 workout system has a dvd that is called Tabata Inferno and it’s awesome. It’s 35 minutes of tabata (20 seconds doing the exercise, 10 seconds rest for 8 rounds(4 minutes) with 1 min rest for a total of 7 rounds(7 x 5 minutes=35 minutes). It’s all different types of exercises, burpees, mountain climbers, push-ups, squat thrusts, plank up and downs, bicycle, roman twists, high knee runs, etc…so it goes fast and you are doing 2-4 different exercises for each rounds. You are dripping wet when done.

          I also did Chalene Extreme cardio videos…”Burn It Off” and “Cardio Intervals”…Again, they are 30 to 45 minute videos with a combo of plyometrics and interval weight moves(meaning lighter weights with more reps)…I love both of these videos.

          Lastly, I did a Jackie Werner video that you weight lift and it works your entire body in 45 minutes. I did this dvd 2x just to be sure I did some type of strength training in the two weeks I was gone.

          In addition to the videos I hiked the Canyons in Laguna Beach and walked the beach boardwalk at night…so I was pretty active and I think it made a huge difference in keeping any lbs off my body.

          I did see Flav’s post and I’m going to reply to it…I experienced the same thing and I too believe it’s because of the solid base from lifting!

          Keep going Karen, you can do this and it will get easier to complete the full 5 days and do a few days of HIIT, but it will always be challenging…these are tough workouts! If they weren’t you wouldn’t get the results.

        • Flavia says:

          Hey Ladies. You will be hearing about the contest tomorrow!!

  94. Lori/Souper17 says:

    Hey Ladies…Started Musclicious today, and wowsers could I feel the burn on my legs. It’ll be interesting to see how sore I am tomorrow. Excited to start this new rotation to see if I see more improvements. Don’t really need to lose lbs or inches, just want more definition in my legs and arms.

    I felt super good at the gym today…a lady whom I haven’t seen for awhile was there for a bootcamp class and she came up to me and told me how great I looked and that I inspire her. I forget sometimes how far I’ve come when I first started lifting.

    Will keep you ladies posted as I move through the Musclicious program. Let me know if you have questions.

    • Anna G says:

      Awesome Lori!!! I bet you will see great results with it!

    • Flavia says:

      Thanks for keeping us posted Lori!

      • Lori/Souper17 says:

        Hi Ladies…a quick update of my first week of Musclicious before I prep my clean eats for the week. I haven’t had DOMs in a very long time, but with the new exercise moves and pyramid training my body is in shock, so I’ve been experiencing soreness in my upper hamstring/glute area and my lats and shoulders, which is a good sign!!! I’m loving the program so far, but of course adjusting to the rest periods between moves and/or sets. I’ve also added in 3 HIIT workouts this week on my off days, Muscle is a 4 day workout program.

        How are you ladies doing with the program you are following.

        Oh yea, one more thing. I noticed after completing 12 weeks of Curve(with amazing results btw), I experienced more definition and weight loss weeks later. I still can’t figure that out. But I know when you start a program it takes awhile to see results so I’m attributing it to that. So, if you are not seeing results like you think you should, be patient it does come and it happened for me weeks even after I completed the program.

        Have a great and productive Sunday!!!

        • Flavia says:

          Great job Lori. I found that this year, after building some more muscle, I was able to let loose a lot more of the time and still stay lean….LOVE MUSCLE!

        • Anna G says:

          Great Lori!! I love being sore after a good workout, ha. 🙂

          My workouts are going good! The scale hasn’t changed any but I can tell I’ve built some more muscle in my arms and glutes and my abs are starting to show more. I have definitely increased my strength! Lovin it!!

          • Lori/Souper17 says:

            Hey Anna…Happy to hear you’re still going strong and seeing results!!! I love changing things up and working different angles of the muscles…although I’ve been experiencing more DOMs than every before with Muscle…lifting heavy and doing pyramid format and then a drop set at the end burn them out. No doubt I’ll be seeing some results from this program.

            I’m also to the point where I just eat clean and no more calorie counting. I’m at my goal weight and now just want to see more definition in my legs, arms, back and I hope abs. With the pull-ups(which I’m no good at btw)…I can really feel my lats developing. I’m still doing negatives and it’s really hard straightening my right arm completely on my way down….not sure what’s up there. But I’m determined. Doing all those unassisted tricep dips has defined the back of my arms, now I just want the total arm to look a little more cut.

            Anna, are you doing cardio as well??? If yes, HIIT or Steady?

  95. Kristie says:


    I just want to make sure that i can print this program and go to the gym to complete it correct? I do not have workout equipment at home and normally do my workouts at lunch time.
    I seen the video and love the exercises you showed. Just had a baby 4 months ago and have 10 pounds left to lose and i want to tone up and define my muscles. My goal is to look like a fitness model although i will not do competitions or anything like that. Just want the look 🙂
    Thank you!

  96. Lennie says:

    Hi Flavia,

    I’m not sure where to look for an answer to my question and/or it’s already been addressed, but, here it goes anyway: Can the exercises in your videos be customized according to what I have in my home or gym? I mean, I often workout at home and go to the gym for classes instead because it’s so crowded, so I’d like to know if I can do your exercise program at home with what I do have or is it very strict to the gym equipment?

    I really want to buy your program because it’s tailored for women and it’s reasonable and seems to be fun, but, I’ll only purchase if I can basically do it at home. Let me know… I really appreciate it!

    • Anna G says:

      Hi Lennie!
      You will need some basic equipement like, dumbbells, stability ball, medicine ball, and resistance bands. A bench would also be helpful but is not a necessity. Look forward to having you on the team! 🙂

    • Flavia says:

      Yes for sure they can be and if you need help figuring it out, just let me know!!

  97. Anna G says:

    Thanks Lori! Hm, idk about your arm, does it straighten during other exercises?

    I’m doing 3 days of HIIT per week plus 1 – 2 yoga sessions. I really want to reach my ideal leanness before the holidays so I am going to add 1 more day of cardio next week.

    • Lori/Souper17 says:

      Hey Anna….I need to get back to the Bikram yoga now that it’s fall and cooler outside it has sooooo many benefits that you don’t get from the lifting and cardio.

      Well, I’m happy to report I did much better with the pull-ups this week. Still doing negatives and can’t hang there but for a few seconds, but I lower myself slow and controlled and am able to straighten both my arms…so I”m on my way. It’s crazy how 5 reps totally wipes ya out at the end of my workout…I’m sweating like a pig and have no strength left after trying so hard to do the pull-ups. Can’t wait to do ’em!!!

      Also, I decided to do Musclicious for 6 weeks vs the 4 I planned on doing before going into Flavilicious or Curve. I’m loving this program and feel like my strength is increasing each week. The moves are unique and effective! Week two-done! Did HIIT for my 3rd and final time this morning and tomorrow will be a rest day for workouts and food prep day for the week. Going strong and determined to continue on.

      Anyone else interested in reporting on their experiences or status of their program????

  98. Deanna says:

    Hey Gals,
    I just finished Week 2 of Curvalicious and love it. Have been reading all your comments on here and getting really inspired! A bit about me – I live in southwestern Ontario, Canada, am in my mid-50’s, and in better shape now than in my younger years, and motivated more than ever to keep getting better! (Got a ways to go though, to catch up with some of you). I find the exercises in Curvalicious very challenging but very effective. Doing the home workout program. Still working on mastering some of those toughies, such as the spike off the stability ball (the first time I tried it I took a nose dive off the ball and just missed crashing head first into the coffee table–glad Flavia couldnt’s see me LOL) The second week was a little better, at least no more thrilling dives.
    Lori, I am intrigued that someone else on here also does some hula hooping. That is my favorite way to do HIIT. I especially love hoop dancing and learning and incorporating new moves with an instructional book I bought on hooping. BTW, you and several others on here are to be saluted for sticking with this challenging but amazing program. I am determined to do the same. Thanks all, for the things you have shared, I have learned so much! And thank you Flavia, for this awesome program for women!

    • Lori/Souper17 says:

      Deanna…That’s so awesome that you are loving the program and determined to do the full 12 weeks. You’re right the moves are challenging, some more than others, but you will master them in time. Even during week 12 the workouts were tough but it just pushed me more…I wasn’t going to let it stop me!!! It’s also good to see ladies in their late 40’s, early 50’s, do this program…I actually think it’s this type of program that benefits us most! Once you build that muscle base it literally changes how you feel, what you can eat, your sleeping patterns, your body and you think to yourself why didn’t I do this sooner….lol. I continue to build muscle and my metabolism is in over drive…I’m to the point if I don’t eat 1600-1800 calories, I lose weight.

      Keep us posted we love hearing how you progress. Also, I have a weighted hula-hoop on the Christmas list…can’t wait to get it!!! Have a great Monday!!!

      • Karen says:

        I was wondering if anyone here is trying to eat mostly vegetarian on this plan and still getting good results. Especially now that the weather is getting cooler, I want to eat much more soups – usually with squashes and beans, maybe some veggie chillis and other cool weather comfort food. The beans are my meat replacements but they are higher in carbs that meat, so I was wondering if anyone has experience with this. Since i don’t eat a lot of meats, especially industrial meats it is hard for me to follow Flavia’s meal plan. I am trying to get back on track with the workouts since I have been sick off and on and don’t want my diet to impede me especially since I eat healthy foods

        Thanks all

        Lori, how are you eating so much without gaining weight you must have a ton of muslce and be working out like a fiend, you are amazing!!! ;-)))

        • Lori/Souper17 says:

          Karen…I love the idea of replacing meat w/ beans for your protein. You could also have sprouted corn tortillas w/ mixed beans, tomato, avacado and some greek yogurt to boot! I love Fage Greek yogurt….it’s high in protein & low in sugar. Mix in some cinnamon and fresh or even frozen berries. Honestly, I love my beef and chicken…I buy it at Whole Foods and find it very satisfying, so it would be hard for me to give up!!! You could also buy organic eggs and mix in some oats and make protein pancakes for one of your meals. Clean meatless protein is a challenge, I wish I could be more helpful. Have you tried the Paleo diet?

          Building muscle has really helped in revving up my metabolism…loving it!! And, yes I work out consistently…4 muscle building workouts and 2-3 HIIT workouts per week. One rest day!

          • Anna G says:

            Great hearing from you ladies! Glad to have you on board Deanna, kill it! Sorry Karen, I love my meat and haven’t tried going without. Once a month or so I will have a day that I do a sort of cleanse where I only eat fruits and veggies.

          • Karen says:

            Hey thanks again Lori,

            yes unfortunately trying to avoid unhealthy industrial foods has become a challenge especially while trying to get good lean protein and not too much carbs. I hope for your sake that the meat and the corn you are eating are organic, otherwise they are industrial and quite unhealthy both in terms of nutrients and added chemicals as for the corn, unless it is organic it is GMO which comes with a host of other problems and hard to avoid as it is used in so many foods especially sweeteners. (Hope you dont mind the health info, I think it important to know what you are putting in your body especially with all the new research on GMO’s, industrial foods and disease)

            What kind of protein pancakes eid you make with oats and eggs, I used to make the ones with oats and cottage cheese(another product you have to look at the ingredients, most of them have mono and diglycerides which are actually just are hydrogenated FATS, super unhealthy for a health product)

            As for the Paleo diet, they are REALLY big on meats, not sure why as Paleo’s ate mostly vegetarian including lots of bugs…lol

            How are you workouts going? What kind of diet do you follow? Are you still taking BCAA’s if so, which brand now? Flavia told me to take glutamane, not suer if I will take it alone or as part of BCAA.

            you rock!!!


    • Flavia says:

      It is really great to have you Deanna. THank you so much for sharing and looking forward to hearing more updates.

      • Deanna says:

        I am in Week 4 and just finished a great arm workout. Getting stronger! I am now able to pike off the stability ball with pushups without taking a nose dive – in my first week I only managed to do 2 or 3 at most (and likely looked pretty pitiful doing them) – but today it was 7 perfect ones in a row. Hope to be doing the full 10 reps by next week! I’m also noticing that my body is firming up all over. Love this program.
        Feeling fit at 55 🙂

  99. Sarah says:

    Hi Flavia,

    I have completed curvalicious and am currently about 3/4 through flavalicious. I am wondering how long i would have to wait to go back and do curvalicious over again. I just want to make sure it will still have the shock effect to my body. Are there any more programs you would reccomend for women? I love your programs and cannot find anything else i’m as interested in! Thanks so much.


  100. Lindsey Zimmerman says:

    Has anyone added more cardio than recommended. I am used to doing cardio 6-7 days a week ranging from 40-60 minutes. Recently I have been incorporating HIIT 20-30 minutes 2-3 days a week but that just doesn’t seem enough for me. What does everyone recommend cardio wise?

    • Anna says:

      If you feel you need more you can add 1 more day of HIIT and a 40 minute steady state cardio session. You don’t want to do too much cardio for too long because it is catabolic and you could be sacrificing precious muscle mass. 🙂

  101. Jocelyn says:

    I just purchased Curvalicious and am excited to get started with it on Jan 1st! Does anyone know of an online Curvalicious challenge group? Would love extra accountability from others doing the program. 🙂

    • Anna says:

      Hi Jocelyn!
      Happy to have you! As of now the Flavilicious Females just communicate on the blog and at the Flavilicious facebook page. I know she is wanting to launch a member’s section soon, I’m not sure of an exact date yet.

      • Jocelyn says:

        Thank you, Anna! Bummer there isn’t already a forum or some type of online group already in place though. I’m currently part of a fitness challenge group on Facebook. It’s great, but it’s small and no one else is doing Curvalicious. So I have been looking around. 🙂 Well….the New Year would be the perfect time to get one started! lol.

        • Lori/Souper17 says:


          I agree and suggested that when the Curvalicious program launched! I posted a lot while doing the 12 week program and found there was a small percentage who did the same. It did help, but not the same as a forum. I love the idea of a Curvalicious challenge forum.

          You will love the program and it’s very effective. I now do a hybrid of Curve and Flavilious and have maintained my weight loss and toned body. I stopped posting because I felt I had nothing new left to say…but feeding off other people’s experiences would entice me to come back for more!!! LOL!

          Enjoy the program and if you stay with it you will definitely see a toned, strong body after the 12 weeks!!!

          • Flavia says:

            Hey everyone. I agree about a forum and will look into getting one set up in the new year. I will need someone to manage it, someone that has been through my programs and knows what advice to give. I will not be able to moderate it.

            I thought of you Lori and sent you emails. If you are interested please let me know, otherwise I will look into it in the new year 🙂

          • Lori/Souper17 says:


            Happy Holidays. I didn’t receive an e-mail from you regarding the forum, however I did regarding the gift offer for members…thanks! Of course, I picked your holiday cookbook and I’m very excited to try out some of the recipes.

            Regardless, I would be happy to co-manage it perhaps with Anna. She is really good at responding and she too has done some of your programs. My only hesitation is that I’m no expert, just someone who has done Muscle, Curve and Flavilicious. I’m willing to share from my perspective but don’t want to give the impression I have any certifications in fitness or nutrition. It may make sense to have someone in their late 40’s (me)and another member who is young(Anna), and then you to cover a wide age range who has done the programs. Let me know….I’m willing to assist. I do work full-time and am really involved in small business start-ups after hours, but am willing to post early ams or late pms…just can’t promise I’ll be able to post daily…but definitely most days!

          • Flavia says:

            Wonderful, Anna and yourself would be great resources for the ladies. I will have it all set up and email you and Anna directly to get all the details in by the end of January. Thanks so much, I am so excited, I think the ladies will LOVE IT. Happy New Year!

          • Lori/Souper17 says:

            Happy New Year to you too, Flavia. I’m on Holiday now in California, but will be back in Wisconsin next weekend and can be ready anytime after next weekend. You’d be proud, I’ve worked out all but two travel days for the past two weeks…eats not as good, but when off the program I picked the best “cheats”(read high-end tequila, fresh quac & chips….lol)! I nearly die working out after a night of tequila, but know it’s the best thing I can do for my body to get it back on track!

            Flavia, seriously before your programs I was wasting my time!!! I’ve seen serious results and have no problem keeping the weight off as long as I continue to train and keep it clean 90% of the time. Thank you for your programs, inspirational posts and keeping us all progressing!!! All the best in 2013!!! Looking forward to helping others on the forum!!!

          • Flavia says:

            That’s so great Lori, thank you so much. My webmaster needs some time to put the forum together and we are hoping it can roll out at the end of this month. Looking forward to it!!

          • Jocelyn says:

            Awesome! Can’t wait! Ya know…it can be as simple as just starting a Yahoo or Facebook group where people can join and post as needed. 🙂 Of course, if you prefer a more elaborate forum setup where there are different Boards people can post in, that’s great too. I would enjoy either one! It would obviously just be a little more involved to setup than a simple Group page. 🙂

            Thanks for looking at getting something started, Flavia!

  102. MissMandy says:

    Hi there!

    i found your info when doing a google search for “fitness model competition workout programs”. i’m currently gearing up to compete again in June 2013 and was wondering if one of your programs would be good for training for a fitness competition and/or if you do diet’s as well? thanks so much!

    • Anna says:

      Hi Mandy,
      For sure, Flavia’s Curvalicious program would be great for toning up and leaning out for a competition! It also comes with a great nutrition plan to follow year round and her step by step abs diet she used in prep for her photoshoot. All the best with your competition!

    • Flavia says:

      Hi MissMany, when you order Curvalicious hardcopy it comes with My Step-by-Step Abs workout (that will be available on it’s own later this year). That is a show/photoshoot prep. Hope that helps…look under products.

  103. Karen says:

    Hey Flavia

    Happy New Year. I too found both your curv and flav programs the best out there, I have tried other things and gyms(box, kbox, hot yoga) i the interim for a change and my body is not as good as it was on your program. I am about to start 4 weeks of each Curv and Flavilicious again for the new year, not sure yet in which order. If you need any help on the member site, let me know I would be glad to help

  104. dana says:

    I recently purchased Curvailicious and truly LUV it! I also got Musclicious and Abalicious. How should I incorporate these programs? Or is it better to do a complete 6 wk of Curvalicious first then switch over to Musclicious? Plus, I downloaded the beginner version of Abalicious and now I cannot find the intermediate and advanced links??

  105. Nhi L. says:

    Hi Flavia,
    I’m interested in your workout videos but don’t know which one is best recommended for me. Right now I’m trying to lower my body fat % down to get rid of my belly mostly. I’m happy with my legs and glutes, but could use more muscle building and toning. Should I start with the FBL or Curvalicious? Thanks!

    • Anna says:

      They are both great. If you are fairly new to weight training (training under 1 year) then start with FBL and you can move onto Curvalicious after that.
      All the best!
      Anna, CPT, FF Specialist

      • Nhi L. says:

        My body fat % is currently at 26.5%. I would like to bring it down significantly to have a flat stomach but still build thigh and glute muscles. Ive been training with weights for a little over a year now. Will curvalicious or FBL bring my body fat down while building muscle.

        • Anna says:

          Yes, they will. Diet will be a big contributing factor on whether you lose fat or not. I recommend starting with FBL to get lean then you can do Curvalicious to increases muscle mass while staying lean.
          All the best!
          Anna, CPT, FF Specialist

          • Nhi L. says:

            I Have started the FBL and a little confused on the sets and reps. For each circuit there are usually 3 different exercises. Do i do each exercise 3 times before moving onto the next exercise within that circuit and repeat it 2-3 times before moving to the next circuit or do I do one exercise move to the next until i finish all three then repeat 2-3 times before moving to the next circuit.

          • Anna says:

            Do it like you said the second time. Perform exercises 1, 2 and 3 (all the exercises in that circuit) with no rest in between then rest for 60 seconds and repeat the circuit again.
            I hope that helps. All the best!
            Anna, CPT, FF Specialist

          • Flavia says:

            Hey there. You do each different exercise one time and then repeat the circuit for a total of 3 sets.

  106. Richard says:

    Hello Flavia. My wife always ravs about what a great trainer you are and how she loved using your workouts on Youtube. I love to see her motivated to getting into shape so I purchased your Curvalicious and want to buy the Full-Body-Licious, but she has seem to have lost some motivation. She was so happy that I got her the videos but has not used them but once. I was hoping to get a miracle today and have you call her and motivate her. Even if it is just a 2 minute call. She would be in shock and it would motivate her so much. Please let me know if this is at all possible. I know you will do your best. Thanks Falvia.

  107. Jocelyn says:

    Finally started Curvalicious today! It was great! My legs feel like spaghetti. lol. Been working out regularly since May (mainly cardio then), then incorporated more weight/resistance training in Oct. Had to take a break the end of December and now I’m back at it. I’m at my goal weight, but now want to focus more on reshaping — toning/sculpting and lowering my body fat % to ideally between 16-18%. I’m 4’11” and fluctuate b/w 93-95lbs. Excited to see how my body does with the Curvalicious program for the next 12 weeks!

    • Anna says:

      Good job Jocelyn! We look forward to hearing your progress!
      All the best!
      Anna, CPT, FF Specialist

      • Jocelyn says:

        Thanks Anna! Quick question for you or Flavia.. For my height and weight, is my 16-18% body fat % goal realistic? Just curious. 🙂 My midsection has been the hardest to lose fat. I’m not really fat anywhere else (soft skinny – lol). I just want washboard abs, not necessarily a 6-or 8-pack. Some people have told me I’m too skinny right now. So I’m wondering if my body fat goal is realistic or over the top. 😀

        • Anna says:

          Your welcome Jocelyn. 🙂
          16 – 18% body fat is totally acheivable for anyone! You don’t weigh very much so adding some more muscle will make it easier to get to a leaner state. Simply stick to the program and you should see results. One bit of advice I can give is to focus more on progress through the mirror and measurements rather than weight.
          All the best!
          Anna, CPT, FF Specialist

  108. dana says:

    Hello – I am at the end of my week 2 of Curvalicious and really loving it!! I have a question about the cardio – when I do the 20 min High/Low 30 sec intervals it puts me well above 80% of my MHR. But when I try to lower my intensity it feels like if I could just keep going and that i am not working hard enough???
    Thanks for your help and Flavia keep up the great work!

    • Anna says:

      Hi Dana,
      it is fine to let your HR get higher as long as you feel fine and don’t have any serious health conditions. Glad you are enjoying Curvalicious!
      All the best!
      Anna, CPT, FF Specialist

  109. Jocelyn says:

    Finished Week 2 of Curvalicious. Woohoo! Loving it so far! Wow, great workouts and I’m already seeing a little bit of definition in my arms. 😀 I wanted to ask… I want to incorporate yoga into my schedule (at least 2 days/wk) and was wondering if I did yoga on Day 7, if that was fine to do or should I have one full day of rest where I don’t do any workouts at all?

    Thx for any feedback!

    • Anna says:

      Hi Jocelyn,
      glad you are enjoying Curve and seeing great results!! It will be great to incorpate yoga into your routine! Anytime you want to do it is fine. Yoga/stretching is a wonderful mode of recovery.
      All the best!
      Anna, CPT, FF Specialist

      • Jocelyn says:

        Thanks, Anna! I just finished doing several yoga workouts on YouTube with Tara Stiles and Hilaria Baldwin. Great stuff! My muscles definitely needed this. lol. Btw, was it you that said you have Shapeshifter Yoga? If so, how do you like it? Would you recommend it? I own Adam & Ryan’s Bodyweight Burn program. 🙂

        • Anna says:

          Your welcome Jocelyn! I may have mentioned the Shapeshifter yoga, I’m pretty sure Flavia has recommended it as well. It’s a really good program! Their yoga for bodybuilder’s program is really great too if your looking for something not quit so time consuming.
          All the best!
          Anna, CPT, FF Specialist

  110. I am impressed by the quality of information on this website. There are a lot of good resources here. I might come across here again! Thanks.

  111. Julia says:

    Hi there

    I have just completed my furst week of Curvalicious and am really enjoying the challenge. I have been doing Turbulence Training workouts for about a year and thought I might try something female-centric. Anyway, I have 2 questions.

    1. I completed the hamstrings/glute workout yesterday and can really feel it today – in a good way. I know tomorrow though I am going to still be sore but have the other leg workout scheduled. Is is that big a deal if I do, say, the arms workout tomorrow instead (ie workout 2) and then follow with the legs on Tuesday (ie workout 1) because I know I’m not going to be able to do an effective legs workout 2 days after the other one.

    2. My 2nd question is, with the arms workout, would it make any difference if I were to still do 2 circuits but instead of doing 4 bicep exercises in 1 circuit and then 4 tricep in the next, doing a bicep/tricp/bicep/tricep combo in 1 circuit and then the 4 other exercises in the other? does that make sense? I find that before I get to the end of both the bicep and tricep circuits, my muscles are cactus and I don’t feel I’m doing them that effectively. Or, IS the point to fatigue your muscles in such a way.

    3. Oh, one more question! I have the most inflexible hamstrings in the world and so struggle with the stability ball pikes. i therefore feel like I’m not really making good use of the exercise as a chest exercise. Should I just skip the pike part and just do the push-ups with feet on the stability ball. And, should i substitute another core exercise to make up for the lack of staibility ball pike.

    If any of these questions have been answered in any of the other 400-odd posts on here, just let me know!



    • Anna says:

      Hi Julia,
      Glad you are enjoying Curvalicious!
      1. that will be fine to swap those two days around so that you get the most out of each workout.

      2. That is kind of the purpose with the workout but you can change them around like you said for one workout then do it as listed for the next workout to change things up 🙂

      3. You can just do push ups off the stability ball for now and then try to add in a few pikes so you can improve on them.
      Make sure you are doing plenty of hamstring/glute stretches so you will eventually be able to perform the pike 🙂
      All the best!
      Anna, CPT, FF Specialist

  112. dana says:

    Hello – Still doing Curvalicious and still loving it!! Just a couple of questions – are there any pros/cons doing dumbell pullovers on a stability ball? Also, does it matter if I do the straight arm squats without arms straight (too much strain on my back) and in a wider stance as it seems I can go heavier and deeper in the wide stance? Thanks for all of the advice!

    • Anna says:

      Hi Dana,
      So happy you are enjoying Curvalicious! That is great to do the dumbbell pullovers on the stability ball. the pros/cons On the stability ball you will have less stability so may not be able to lift as heavy on the ball vs the bench. On the ball your glutes and core will have to engage more than if you were doing them on a bench.

      What you did with the straight arm squats is perfect 🙂
      All the best!
      Anna, CPT, FF Specialist

  113. Lore says:

    Hi guys, I have purchased curvalicious but now thinking I shouldve start with full-body-licius as I´m not that fit yet and have some belly fat. Should I do that or just carry on or use first the body weight training that came free with it? I´m just unsure whether FBL is more for beginners like me.
    thanks xx

    • Anna says:

      Hi Lore,
      It is fine to start with Curvalicious but if you are finding it too difficult FBL would be a bit easier. That is another great option – do the bodyweight training until you have mastered that and then move on to Curvalicious. That would be the best option if you do not wish to purchase another program (FBL) right now. 🙂
      All the best!
      Anna, CPT, FF Specialist

  114. Amanda says:

    Hi Flavia!

    I bought Curvalicious and whew! what a workout!!!! I am 30 years old and have been working out religiously (6-7 days a week) for about 4 years now. I tried the day 1 of your workout and felt like I never picked up a weight before!! I got through the first circuit and realized that if I did the 3 repetitions before going to the second circuit, I would drop dead right there (figuratively speaking). So I went on to the next circuit. Would you suggest I work up to doing the 3 repetitions first or should I complete the 2 sets once for now and work my way up to the 3 repitions?

    Thank you for making such a challenging workout!!!

    • Anna says:

      Hi Amanda,
      Do both circuits just one time through and then work your way up to doing them 3 times 🙂 Great job on working so hard! We are happy to have you as a Flavilicious Female!
      All the best,
      Anna, CPT, FF Specialist

  115. Betty says:

    Hello, I ordered the Curvalicious dvd’s and started the online version last night until my dvd’s arrive. Two quick questions…First – I was told via customer service that for the home version all I would need is resistance band, dumbbells, stability ball and now I see a high step box (which I luckily have) but for the abdominal warm-up she’s doing ab work lyinig on a bosu. Any recommendations on what I can do if I don’t have one? I ended up using 2 couch pillows but I think the point is to off set my balance which doesn’t happen with the pillows. 2nd – When doing luscious legs (curtsey lunge with squat is one rep considered…lunging to left, squatting, lunging to the right and squatting? I hope I get an e-mail when this is answered so I know 🙂 Thanks!

  116. kurier says:

    There’s certainly a great deal to find out about this issue. I really like all of the points you made.

  117. Terri says:

    Hi Flavia/Anna!

    I am interestedin purchasing the FBL package but I’m wondering if I would be able to do all the exercises as I do not have a membership at a gym and would prefer to continue working out at home. I noticed on the promotional videos it shows Flavia using gym equipment that I definitely don’t have. I just don’t want to be disappointed because I can’t do some of the exercises. Please let me know what you think. Thanks!!

    • Anna says:

      Hi Terri!
      🙂 FBL comes with a complete at home workout program as well. All you will need is a stability ball, resistance band, and dumbbells. We look forward to having you as a Flavilicious Female!
      All the best,
      Anna, CPT, FF Specialist

  118. Nicole says:

    Hi Flavia,

    I’m finally ready to start Curvalicious!!

    I have written out meal plan and have printed and downloaded everything…BUT…Im wondering if I have calculated my calorie intake correctly??

    I am 230 pounds (eeeekkkkkk) and the calculator has come in at 2760 calories in curve phase and 2300 in cut phase. Is that right??


    • Anna says:

      Hi Nicole,
      Yes, that is right! You want to keep your calories high to keep your metabolism elevated then only start to slowly lower them if you hit a plateau.
      All the best!
      Anna, CPT, FF Specialist

  119. dreana says:

    Hey flavia, i want to purchase your curvalicious program i just recently signed up for my gym and my goal is to make my stomach tigher, make my butt bigger and legs bigger and tone up my arms and back & love handles. i feel like your program is ideal. quick question i see you do have workouts for the gym how will i be able to do these at the gym? do i have to bring in the manual with me to the gym or will it go right to my iphone?

    • Anna says:

      Hi Dreana,
      You can just bring in the manuals, but the program will download onto your iphone as well. 🙂
      All the best!
      Anna, CPT, FF Specialist

  120. Cheap Gucci says:

    We have installed/used skybb for the few days right now and never knew that until My spouse and i happened on this site using a random search engines…


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