Women Fitness Training: Get Sculpted Shoulders

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ABOUT FLAVIA DEL MONTE
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I have always been connected to fitness in one way or another. As I was growing up, sports were a big part of my life. After attending college for Nursing, I began to have a slightly unhealthy lifestyle for the first time. I began to eat 'convenient' food and was socializing over beer and wings.

Because I now had a busy full time career, I didn't make time for sports anymore. I gained 15 pounds of fat, mostly around my mid-section. My husband says I could have been the face for "Flabbylicious Fitness" if I didn't change my ways.

I was 24 and rolley for the first time in my life. It was really depressing. I knew I needed a change. I joined a gym and hired a personal trainer as I was intimidated by weights and all the machines.

I lost 12 pounds within the first month of working out. I saw muscle in my arms that I had never seen before. Of course I LOVED IT! The next few years was an on again, off again type of exercise. When I was about to go on vacation, I would workout, drop weight and when I got back from vacation, I wasn't moti- vated until it was time to leave again.

It wasn't until I began to become interested in nutrition, that things really changed. I hated doing these crazy diets every time I wanted to look good again. I realized the only reason I was re- bounding was related to the crazy, stupid, carb-free diets I would go on in order to lose the weight fast.

This transformation still did not come easily. I was now "eating healthy", so I thought, but why was there still fat where my abs should be? I was also now exercising regularly with weights, sometimes spending 2 hours on legs. The only difference came when I would run for hours dur- ing the week and cut so many things out of my "healthy diet".

I began to study nutrition and became, some would say, obsessed with weight training and nutrition. I was making better food choices and was looking pretty good when... drum roll please... I met my future husband, Vince Del Monte.

For those of you who don't know Vince, he is a best-selling fitness author, fitness expert and fitness model. From the second date (a crazy run up and down hills), he began to teach me things that literally changed my life. As I began to put into practice all the things Vince taught me, such as how to build muscle, lift properly, as well as the introduction to HIT and proper nutrition, I saw my body transform every week!

I loved the knowledge that I was gaining and decided that I wanted to learn more. I became a certified personal trainer and was training all my friends and nursing colleagues. I realized that the missing component was a strong nutrition background.

I appeared in a few of Vince's YouTube videos and then had my Facebook Inbox flooded with emails asking me for advice and I really wanted to help them discover the same info that changed my body around. One of my coaches says this...

"Fact: Nutrition is always the limiting factor in body transformation. If a client doesn't change their nutrition, all the effort in the gym is largely wasted." -- Dr. John Berardi

Being a Registered Nurse gave me a solid knowledge base of nutrition; i.e., how food works in the body, calories, human need for nutrition, but most of the nutrition I practiced was related to sick children, as I am a pediatric nurse.

After looking into a second degree in nutrition, Vince introduced me to a course from Precision Nutrition created by Dr. John Berardi and Ryan Andrews (MS, MA, RD). Dr. Berardi is a genius in sports nutrition and has his Doctorate in Exercise Physiology and Nutrient Biochemistry. He is regarded as the number one nutrition expert in the world and I have to agree.

The Essentials of Sport and Exercise Nutrition Certification Manual is a Masters level nutrition course for elite training professionals.

Since taking this in-depth course, I have gained extensive amounts of knowledge that will CHANGE your physique FOREVER! I want to share my knowledge with YOU, and with women all over the world who suffer from insecurity and struggle with every known diet on the planet! It is time to change your habits and adopt a healthy lifestyle that is so satisfying, you will find your nutrition and fitness changes EASY to adopt and wish you had met me sooner!

Flavia Del Monte,
aka "Flavilicious" RN, CPT, PN Certified

[yelgator]

Love that you stretch. So many times guys at the gym want to tell me I shouldn't stretch in the middle of a workout. Finally a trainer that incorporates that. Wish I had you as my trainer Ryan! Flavia - you do amazing work. Love to watch your form and aspire to copy that in my workouts. Keep bringing us more videos. Love it!!! <3

[LittleCraaze]

you are my new favorite youtube channel to watch.. I was watching a guy and his workouts and i decided to findd a girl and I am so happy I found you.. I am pumped to get to the gym and try your

[SKATHAROZOUMISS]

THE MOST AWESOME EXERCISES I HAVE EVER SEEN.THANKS FLAVIA

[annasmith]

Flavia usually works shoulders 1 - 2 times per week. She usually does 3 circuits in each workout with 4 - 6 exercises per circuit. She performs each circuit 3 - 4 times.

[Flaviliciousfitness]

It is good to do the first start of your back workout without straps so that you work your forearms then you can wear straps towards the end of your workout when your forearms are fatigued so you can still focus on your back.
All the best!
Anna, CPT, FF Specialist

[leonina]

I'm a fitness instructor, i'd love to have a coach like him. You guys are awesome!!

[Gill]

EXCELLENT Vids Flav! Keep them coming :)

[loseweightforhealth]

There is no more beautiful aspect in a woman than well sculpted shoulders. I know that many spend  a lot of money on breast enhancements and other surgical procedures but the shoulders are always the first thing that catches the eye for me

[AlphamaleclinicsAu]

confidence is the greatest outfit any woman can wear. and one way to gain confidence is to stay fit.

[Irinarodolsse]

You are superbe How many time a week you do shoulders ?? How many you have supersets like this?? Thank you!

[dmckenzie]

How can you work your forearms to eliminate wrist pain, should we wear gloves with wrist velcro wraps.

[Flaviliciousfitness]

Yes, she does. :)
All the best,
Anna, CPT, FF Specialist

[Strawberry]

Because this video uses free weights, it is great for places without machinery, like hotels. Can you do more videos like this using free weights? Thanks!

[dianagran]

How many times a week do you do shoulders and back?

[SKATHAROZOUMISS]

the first exercises was for lats right?not for shoulders

[Flaviliciousfitness]

Weight training is what really shapes and tones your body. Have a look around Flavia's blog flaviliciousfitness(dot)com for more weight training workouts.
All the best!
Anna, CPT, FF Specialist

[whitehedwig]

i would work out in a gym with music like this all day long! i hate the crappy house music they use almost everywhere.

[Bailemos]

lol the trainer needs to work on his voice to get it deeper, lower. love this exercise just what I need.woohooo

[dimuthrajanayake]

This video is no longer available because the YouTube account associated with this video has been terminated.

[Annabells]

What weights is flavia using? Also, is her husband the guy filming? In the description it says he used to call her FLABolicious when she weighed 15lbs more. Wth would he say that? She'd still be gorgeous & def not fat! If a man says that he should be sent packing