Motivation Monday

EXERCISE TIPS

We are back with Motivation Monday! After receiving a lot of your emails over the past week or more I wanted to pump you up and keep you motivated to keep up with your workouts. I know Curvalicious is not easy, and I did not want it to be! I made Curvalicious for you to get stronger, leaner and shapely. This doesn’t happen overnight as you all are well aware.  What I want you to focus on is PROGRESSION!

Please do not worry if you are on week two still doing one set, guess what — YOU ARE MAKING IT HAPPEN — you are at the gym or in your home gym working out. That is more than half the battle. Give yourselves a huge pat on the back and KEEP GOING!

I am so proud of you! How many people do you know that work as hard as you do? You are amazing! Don’t let your head tell you any different. Strive for progression, not perfection. Is there even anything that you can say is perfection? Every week you will feel stronger, you will do a ball ab exercise that you weren’t able to do the following week or you will see your thighs start to slim down. That is progression and that is awesome!

Give it all you have ladies. Think of how strong your abdomen will be…ha! I know those friggin stability ball exercises are KILLER, but you will reap your reward.

Have a great week and look forward to more posts and an exercise video this week!

 

 







Comments

  1. Les says:

    You are so right Flavia! I started week 3 and I’ve gotten a few people who have approached me saying they admire my dedication. I have also noticed people watching and trying to copy some of the exercises. That is the greatest compliment! Some of the exercises, I had to modify but I’m slowly working on my technique on some and increasing a rep or weight on others. I’m striving for progress and it feels good!

    Thanks again Flavia for all you do!

  2. Lori says:

    Flavia,

    Great post! I’m on week three, day 1 and noticed I progressed myself with those dang frog leaps onto the bench. I do 10, but after 5 my glutes are burning so badly I need to take a few seconds rest…this week I only had to do that for one of my sets…but I do have to say by 10 my glutes were screaming!!!!

    Two quick questions, when I do the first exercise holding a barbell over my head and squatting I notice the barbell doesn’t stay directly over my head but moves forward about 5 inches as I go deep into my squat, is this normal? And, what is the benefit of holding it directly over your head vs. balancing it on your upper back/shoulders?

    Thanks Flav, and I can’t wait for more posts from you and the video!!!

    • Flavia says:

      You don’t need to hold it over your head, it activates your shoulders but throw it on your traps (back of your shoulders) if you feel more comfortable. As yes leave it move forward, don’t force it back. Great questions :)

  3. Jonelle says:

    Started Curvalicious TODAY–only got two sets of the circuits but lovin the burn! Can’t wait to share my results in 12 weeks–thanks for a great program that I know will keep the progress coming!

  4. Marie-Elsie Lousteau says:

    Thank you very much, Flavia !

    This is the first time that I really feel hopeful to get results fast; after trying many other systems, yours proved to be the one that has my whole body working hard !

    Take care.

  5. Liz says:

    Thanks for the pep talk Flavia! I have a question. About 2 years ago I lost too much weight (stress of divorce and hyperthyroidism that developed into graves disease and was down to 98 pounds!). I was working out really hard but not eating. Stress can make your mind do ridiculous things! Anyway, I’ve since put back on the weight and a little more which is fine – at 115 now. Feel good and probably look better. My problem is that since I wasn’t eating right back then, I lost all my muscle tone and now have a ton of cellulite on my legs and butt. It’s so depressing!!! I’m hoping that these exercises will help with that. Not seeing any results in anything else I’ve done and have really been working out hard and eating right. Any suggestions for quicker/better results? I’m getting really discouraged since summer is coming and I can’t even put on shorts!

    • Flavia says:

      Hey Liz, thank you soooo much for sharing. I want women to hear that eating too little is very dangerous. For cellulite, it is a lot about the glutes. Get low in squats, use a really high step-up even if you need to drop the weight or even use bodyweight and push up through your heels. :)

    • Debbies21 says:

      Fake it until you make it. Every girl has those rotten little dimples. But if you use a fake tan it will hide some of it. Then use a body or leg cream that has a touch of sparkle (I use Butter London silk stockings) and it makes your legs look fabulous. So the combo of the two will hide alot.

  6. Judy says:

    Is Curvalicious different from the 25 day program Joel put out and that you used for your photo shoot?
    I love your e-mails because they are short and to the point. I have unsubscribed to many lately because they are too long and I can’t find time for them, but I always have time for yours. You are such an encourager.
    Thank you so much.

    • Gabriella Melegh says:

      I am totally with you on that one too. What a ridiculously awesome role model to look up to as well!

    • Flavia says:

      Completely different. I used Joels XFLD in 2010! Thank you so much Judy, that is nice to hear :)

  7. Anna G says:

    Thanks so much Flavia, I am so glad Motivation Monday is back!!! LOVING Curvalicious, by the end of every workout (especially day 1) I am sweaty and my muscles are really burning! THANK YOU! My biggest struggle now is to stick with the last 4 weeks of your photo shoot diet!

  8. Stephanie says:

    Today was day one for me and I loved the workout. Definitely felt it in my legs, and will probably feel it tomorrow as well. I’m having a hard time with the mealplan though. I am not hungry when it comes time for my next meal (maybe it’s the heat) How important is it to eat all of my daily calories? Maybe it’s the foods I’ve chosen. Any suggestions?

    • Flavia says:

      That is surprising but don’t overeat. Take your calories down 100 or 200 a day and see how that is.

  9. Kelly says:

    Hey Flavia
    I really need to complete the stretching routine on a consistent basis. I am wondering if you can put your stretching routine that is printed on a video so that we can all understand the positions and transitions?

  10. Christina says:

    Hi Flavia,
    What an inspiration you are. I’ve been training for many years now and spent a few good years in prime condition and on maintenance for the last several years. I’ve let my fitness level slip compared to what I was, but feel great anyway. I just turned 49 but everyone thinks I’m 35 (married to a gorgeous guy 19 years younger than me) and I’m fitter than my 19 and 21 year old daughters (who are not “unfit”). I saw your program and loved it, your physique, and everything you’ve written that I’ve read is what I know and believe in, so i bought your curvalicious program for motivation, something different (which I badly need, as I’ve seriously plateaued out).

    WOW!!!! I LOVE IT. I got through the first week and was shocked that I couldn’t do half the exercises properly. I didn’t realise how week my core strength is. By the end of the week my stomach muscles were so sore I could barely sneeze LOL – I love your program – it’s hard, but it’s good and i’m excited to get to 12 weeks. I’ve already bought musclicious, i’m that excited!!! Curvilicious has given my body the shock that it needed to get into gear. I’ve been doing the same thing for too long!!! So thank you.

    I can feel my torso, my arms and legs firmer and tighter in this first week.

    Unfortunately I’m sick this week with the flu, but champing at the bit to get back to the gym ASAP!!!!

  11. Stephanie F. says:

    I am in the same boat with Les, and having people approach me and comment positively really feels amazing, not to mention when I see others copy the exercises. This workout is TOUGH, but I absolutely love it. I love feeling strong, I love getting stronger, and I LOVE the slow cardio after day 1 legs :)…best 40 minutes of my day! Here is my question, though. I am having problems with the meal plan because I am vegan. Basically, I will have to drink five smoothies a day to get all the protein in, which I guess isn’t such a bad thing, but I like to CHEW!!! Not to mention that I have also lost 27lbs on Weight Watchers and have 4 lbs to go to goal, but after not going over my points I actually GAINED 0.8lbs last week. What I did do differently was a smoothie before my workouts, but that shouldn’t have anything to do with it. Maybe my body is still in shock mode :)

  12. Sandy says:

    I am new to the stability ball and am having such a hard time balancing on it that I can’t do the exercises in the Day 2 tummy workout. Do you have any substitutions? I’ll keep trying, but if I can’t do the ball exercise, I’d like to have another exercise I can do that is just as challenging.

    • Flavia says:

      Hey Sandy,

      You can try to do the exercises on the floor to start to strengthen your core, I know this doesn’t work for all of them but if you grabbed a copy of the Advanced Amazing Abdominal (AAA) you can sub any of those in or take a look around the blog to get some to sub until you can do the ones in Curve :)

  13. Sandy says:

    Hi Flavia,

    I just completed my first week of your program and it is awesome! Haven’t sweated that much in a long time and it felt great. I actually felt a bit stronger after my first week. Looking forward to continuing on my weight loss and muscle building mission. Question, should I be incorporating a post workout shake into my regime? I always workout after work (before dinner), so only have one meal to go after that and I wasn’t sure if having the shake then eating my dinner about an hour after that is a good idea or not. Your opinion on this is greatly appreciated!

    Thanks for everything!

    • Flavia says:

      Yes, that is an extra 100-150 calories but I think most people should. If you see that you aren’t losing the weight you can cut it out or have that as your P in your Curve meal. Just use water and some greens powder with the whey protein.

  14. Verenise says:

    I’m with Sandy. I attempted to do day two, but the second circuit was almost impossible. I spent so much time trying to balance I couldn’t get any of the exercises done. I ended up having to cut down my HIIT because I ran out of time. I still was sweating like crazy trying to get into form. I’m would sure like that video to the security camera. I nearly fell on my face I don’t know how many times.

    • Lori says:

      Ladies…you’re right it’s tough. I’ve been working out consistently for years and doing Flav’s workouts for almost 1 year and the 2nd circuit is a serious challenge for me as well. Please be patient with yourself and try to perfect the form first, even if it means staying in plank position off the ball for the 1st exercise and just holding yourself up…both your abs and shoulders will get stronger. Then move on to the roll-in and once you get that, then do the push-ups with the roll-in.

      For the 2nd exercise, if you can’t hold the side plank with both legs straight, bend the lower one at a 90 degree angle. It should make the move a little easier.

      For the ball side-to-side roll…it’s really important to bend your arms and keep them at a 90 degree angle and place them on top of the ball. To get more leverage, place your feet wider than shoulder length apart. The most important tip is to have confidence in yourself, you can do this!

      When you start do as many reps in perfect form. Once you can’t do anymore, either rest for a few seconds or do alternate moves. I promise you as you get stronger you will be doing all three of these exercises.

      Finally, for all three exercises really focus and keep everything tight. I too looked pretty ridiculous doing some of these moves. And, I too would like to know if there’s an alternative to the ball roll side-to-side that’s just as beneficial so I’m happy Sandy is asking the question. :)

      • Verenise says:

        Thank you so much for that. It did get me a bit down and frustrated at the gym, and my knees did get a bit banged up. I’m sure I have bruises. My abs hurt so much probably from trying over and over again to do these seemingly impossible moves. I have gotten over my fear of looking like an idiot trying to get into position…. because ONE day…. it’s going to happen… perfect form! Until then I need a soft surface to fall on :)

        • Flavia says:

          Good work Verenise. I have some battle wounds myself but take your time, your body is needing to get used to different exercises and you will get the hang of it. Thanks for sharing, we all really appreaciate your honesty and many of us feel the same way or have been there at some point 100%!

  15. Arrian C. says:

    I did the HIIT program on the stair master….holy cow Flav!!! it kicked my butt. I was sweating so hard on that machine. I have never felt so empowered and energized after a workout on that machine. I feel so good and its the later afternoon. I really wanted to thank you for all your hard work and dedication you have put into this website. You continue to inspire me everyday!
    Thank you for the tips. My vegas body will be ready in no time. Sending you photos next week! :)

  16. Ana says:

    I am in the first week, this is awesome! I have not swet like this in a long time and my legs are so sore that I can’t walk. I am doing just one set because is very hard but I know I will be progressing, I am very excited with this program.

  17. Linda says:

    Flavia I just did legs and oh!! I hate you so much!!! Can’t wait to hate you again tomorrow. Thank for an amazing program. I’m in week 2 abd already feeling my clothes starting to loose!! Awesome! !

  18. Kris says:

    Flavia,

    I love this program! I am in week 2 and I already saw major improvements from week 1 :) During my day 2 exercises last night I got really frustrated because I have so much trouble with the Stability ball. I can hold myself on it but when I extend my legs back from the SB Twist with pushup the ball kicks out to the side and I am concerned about hurting my back. Is there a trick to keeping the ball from rolling out from under me to the side. Also I really have a hard time with the sit-up to stand, how do I advance? I can get my shoulders off the ground in a crunch but getting all the way up means using my back and momentum – I don’t think that is the right way to do it :( Please help, I love this program so much but those two exercises really have me stumped as far as progression and how to build the strength up to getting perfect form and completing them.

    Thanks :)
    Kris

    • Flavia says:

      Hey Kris,

      Truthfully I would leave out the 2 exercises until you get some strength. To practice gaining stability hold a plank with the top of your feet flat on the ball, hold it for as long as you can, break and do it again. This will help with all the stabilizers.

      The sit to stand, try to use momentum and place the bended knee as close to you as possible or out to the side. This one is really tough so just do a normal sit up until you can get all the way up, could take 8 weeks.

      • Kris says:

        Thanks you,

        I really apprectiate your reply and the advice for advancement. I will incorportae both into next weeks program, I have already seen some major improvements in strength and my stomach is starting to feel so strong and firm. It’s amazing how quickly this program sculpts everything. I added in cardio on Tues, Thurs, and Sat staring at week two. I am doing 30 minutes of HIIT cardio with 5 minutes warm up to get a rate level of about 171 and then 30 seconds on 30 seconds off with a max speed and resistance on the elliptical. I had gained about 30-35 extra pounds and I want to cut it down so I am back at my ideal weight. Would this HIIT cardio program be an effective way for me to cut down that extra weight. Should I try to push for longer intervals throughout the program and work for progression in this area too? Thanks again for your help and support!

        • Flavia says:

          Kris that sounds like a great plan. Stick with the 3. You can always increase later. If you give your all now you won’t have anywhere to go from there and you may fatigue your body and get injured. You will see a lot of changes over the next several weeks. Great start!!!

  19. Debbies21 says:

    Does anyone have a suggestion for a substitution for the leg raise off the SB. It’s the first exercise in day 2 circ 1. My house has an open floor plan and the only place I could hold on is at the edge of a small step (not a great option).

    • Kris says:

      I would suggest something that allows you to grip at about a shoulder width distance, maybe the back of a couch or the legs of a dinner table? If that isn’t doable could you get a solid hold on a door frame in the house where your hands will not constantly slip? These are just options, I don’t know that they would effectively give the stability required to do the exercise, I’m sure Flavia will post some variations to help you get the exercise done. :) Just my thoughts I hope they can help you.

      • Anna G says:

        If you have a pull up bar at home you could do hanging leg raises. If not, you could just lay on the floor and do the same movement but put a medicine ball or stability ball between your legs.

    • Flavia says:

      Thanks ladies, you can also go on the floor, place your hands under your glutes and hold the SB between your feet. Raise your legs straight up, not too high just over hip height and repeat or you can even pass the ball from legs to hands.

  20. Emma says:

    Hi Flavia,
    I have been looking at your website this weekend and you have given me lots of motivation to get my body into shape. I am petite like yourself and am confused about what diet I should follow. I have a little bit of stubborn fat which I cannot seem to get rid of on the lower part of my tummy. Wondered if there was any advice you could give me on diet and certain exercises to tackle this area and also tone my whole body. I am a beginner and could use a helping hand.
    Thank you

    Emma

    • Flavia says:

      Hey Emma, thanks for your interest and please make sure you download the FREE videos and report from the green botton on the home page! Glad to hear you are looking into diet for losing fat, diet is the key! Read this blog post for some ideas : http://www.flaviliciousfitness.com/blog/2011/12/27/female-fat-loss/

      • Emma says:

        Thankyou for your help Flavia. The only thing i am still not sure on is how much i should be eating in a day? With reading that if you eat too little it may cause you to store fat. Is there an estimated food intake depending on weight and height, or is it just trial and error? Thanks again for your help :)

        • Flavia says:

          Yes some is and it depends on your goals. If you want to lose weight start with your weight x 12 and trail and error from there. Write down everything you eat so you can look back and try to figure out what to adjust.

  21. Pauline Said says:

    Hi Flavia,
    Thank you so much for these amazing workout programs. I’m in week 3 of Curvalicious and already I’ve seen great changes in my core strength. I’ve even finally mastered the pushup which I couldn’t even do one at the beginning of the program and now I’m doing 10 in a row. I’m still having trouble with the pike from SB on day 3 but I’m hoping to master it in time. Keep up the good work. Looking forward to showing off my toned body by summer of next year :-)

  22. Verla Baites says:

    Yeh! ¡Muy bien! Esto es una tontería absoluta

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