Posted 14 January 2013 by Interview:

Bella Falconi


How/when did you get started in training
and living a fit lifestyle?

I started training 10 years ago at the age of 17 but fitness became my lifestyle only in February of 2012.

How do you stay motivated?

Like everybody else, I also go through those days when you don’t want to do anything but stay at home thinking about life. That’s perfectly normal. However, I try to think about everything that I have achieved so far and knowing that it’s not worth it to let the results go, I keep focused and get my motivation from my continuous hard work and progress. It is important to emphasize that no one should ever strive for perfection but only improvements. Perfection is nonexistent.


What types of cardio have worked best for you?

HIIT without any doubts. I usually perform high intensity training on the treadmill or stairmaster. I also started loving elliptical especially because it targets glutes pretty well.

Do you have a favourite healthy recipe?

I love quinoa salad! I have some favorite recipes but quinoa salad is so easy to make and so nutritional that I really enjoy making it. It makes a perfect snack or a lunch side!

What does your diet consist of?

Eating clean, every 2 hours and the correct amount of macronutrients (which are based on my personal goals). Eating clean consists of eating whole and natural foods. Clean foods are those that have a mom or come from the ground or from a tree. Artificial food, fast food, white sugar, pastries, and soda, do not exist in my life – not even for cheat meals.


How do you deal with cravings for junk foods,
sweets and salty food?

I don’t crave junk food – believe it or not, I can’t even smell it. Sometimes I get cravings for Italian food, which I love, but I learned how to control it. Cravings don’t last more than 10 minutes…. I do crave sweets though, and whenever that happen, I try to eat some almonds or I eat 1 square of dark chocolate (70% cocoa). Homemade protein bars or protein ice cream also help with sweet cravings.


What are your top 3 favourite exercises?

  1. Shoulder press
  2. Walking lunges
  3. Abs leg raise


Do you listen to music whilst you train?

Yes I absolutely do!!! If there’s no music, there’s no training for me!!! I listen to electronic music and my favorite stations on Pandora are: Gui Boratto, Deadmau5, Kaskade and Hotel Costes.


What is your training routine like?

Since I am getting ready for a competition, my routine has changed a little bit. I have 5 different routines right now, which are:

A) legs (inner thighs, thighs and calves)
B) biceps + back
C) Shoulders
D) Glutes
E) Hamstrings + triceps

Abs – 4 x a week
Cardio – 2 x a week (due to bulking phase)

I do just a little bit of chest (2 exercises max once a week).


Do you set short and long term goals?

Yes I absolutely do. I try to set realistic goals (even though they are high goals) and I work hard until I achieve them. My short term goal is to gain enough muscle mass so I am ready to compete as figure and long term is to be able to keep my body in a good shape and healthy for the entire year as I did last year.

What are you most proud of?

I am proud of all the great things I have accomplished with Vitaflex. I am also thankful for having the opportunity to promote this amazing shop and to be the founder of “Vitaflex Lifestyle”, which is pretty much a summary of my lifestyle. I am also proud of myself for being on track 365 days in a row without slacking or losing faith in myself.


Have you had any obstacles or setbacks towards achieving your goal physique?

When it comes to achieving my goal physique, I had and still have many obstacles, which I try to break on a daily basis. I am a hard gainer and tend to lose muscle mass very easily. That could totally get me unmotivated, but like I mentioned before, I try to remember all the good things I have accomplished and I don’t think it’s worth it to let the results go because of a temporary feeling. When I notice that I lost a few pounds, instead of getting upset, I push myself harder and that will become a competition with myself. I don’t stop until I prove to myself that I can… We are our only enemies.

How do you measure your progress?

Mirror, pictures, measurement tape (I have an electronic one, which is very convenient and easy to use), calliper and scale… I get progress updates weekly or every 2 weeks.


Who are your favourite, athletes or fitness models?

Nicole Wilkins (IFBB Pro Figure Athlete) and Andreia Brazier (WBFF Diva and Fitness Model).

What supplements would you use/recommend if any?

I use the basic ones: aminoacids, whey protein, glutamine, creatine, omega 3, multivitamins, BCAA and HMB. I also use ZMA and 7Keto. Supplements will vary in accordance with each individual’s goals.


What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. Drink at least 1 gallon of water a day
  2. Eat clean, the recommended amount of macronutrients for your goals, every 2-3 hours
  3. Train hard and consistently

Name: Bella Falconi
Age: 27 years old
Height: 5’2”
Weight: 120 lbs

Bella's facebook fanpage:

IG: @bellafalconi_fitness
You Tube: bellabocelli
Social Cam: Bella Falconi


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