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Fitness Diva: Cover Model Bella Falconi Talks With Simplyshredded.com

Quick Stats

Age: 27
Height: 5’2” – 160 cm
Weight: 115 lbs. 52 kg

How did you get started with bodybuilding?

I started training when I was 17 and have always loved to work out and play sports. I trained just like a normal girl would, not to build muscle but just to maintain. I’ve always admired fit girls though, but I thought I was never going to achieve that type of body. Then one day I decided to make a big change to my diet and supplementation. That was back in February of this year. My body has totally transformed.

The results and progress motivated me to keep doing it more and more. Now it is my lifestyle, I wouldn’t change anything about it.

Where does your motivation come from?

Like I mentioned above, it came from the great results I saw in my body and also realizing that I was much more powerful than I thought I was.

My main motivation is seeing that I am really able to break obstacles and to go much further than I thought I could.

What workout routine has worked best for you?

Full Routine:

Monday: Legs/Abs

  • Squats Free Bar 4×15
  • Leg Extension 4×12
  • Leg Press 4×12
  • Leg Press Smith Machine 4×15
  • Sumo Squatting 4×12
  • Side Crunches on Stability Ball 3×20
  • Abs Scissors Kick 3×20
  • Seated V Knee-up 3×20
  • Reverse Crunch 3×20

Tuesday: Glutes/Cardio

  • Good Mornings 4×20
  • Kickback with Ankle Weights on Stability Ball 5×15
  • Barbell Squat with Legs Wide Spread Apart 4×15
  • Step-up with Dumbbell or Cables 4×15
  • Glute Bridge with Plate 4×20
  • 25 Min HIIT on Stair Master

Wednesday: Hamstring/abs

  • Deadlift with Barbell 4×12
  • Deadlift with Cable 4×12
  • Leg Curl 4×12
  • Walking Lunges 4×15
  • Hamstring Curl on Stability Ball 4×15
  • Obliques on Cable 3×12
  • Plank on Elbows and Toes (for about 4 min total)
  • Hanging Leg Raises 3×12
  • Cable Crunches 4×20

Thursday: Back/Biceps/Cardio

  • Pull Ups 3×12
  • Lat Pull-downs 4×10
  • Seated Cable Rows 3×12
  • Back Hyper-extensions 3×12
  • Seated/Incline Dumbbell Biceps Curl 3×12
  • Preacher Curl 3×12
  • Hammer Curl 3×12
  • Biceps Spider Curl 3×12
  • HIIT 25 Min Elliptical

Friday: Triceps/Cardio/Shoulders

  • Triceps Kickback 3×12
  • Triceps Cable Press Downs 3×12
  • Triceps Dip Unassisted 4×10
  • Lying Barbell Triceps Extension 3×12
  • Push-ups 3×15
  • Arnold Press 3×12
  • 45 min Inclined Treadmill (Incline 21 at 3mph)

Saturday: Legs/Abs

  • Squats Free Bar 4×15
  • Leg Extension 4×12
  • Leg Press 4×12
  • Leg Press Smith Machine 4×15
  • Sumo Squatting 4×12
  • Side Crunches on Stability Ball 3×20
  • Abs Scissors Kick 3×20
  • Seated V Knee-up 3×20
  • Reverse Crunch 3×20

Sunday: Day off

  • Rest

If you had to pick only 3 exercises, what would they be and why?

  1. Arnold Press: I love how good this exercise targets my shoulders. I think it is very effective!
  2. Walking Lunges: I love to feel my legs burning!
  3. Unassisted Tricep Dips: I feel powerful when doing these, such a great exercise.

What is your diet like?

My diet is simple and easy: I eat every 2:30-3 hours including Whole Grains, Whole Wheat Bread, White Meat (Fish, Turkey and Chicken), lots of Vegetables, Legumes and Egg Whites. I drink a lot of water (over 1 gallon a day) and I allow myself 2 cheat meals a week. I believe that besides eating clean, it is important to know about macro ratios, which is based on each person’s goal. Mine is currently at 30:50:20.

Daily Diet:

  • Meal 1: 2 slices of Ezekiel Bread with Low Sodium Peanut Butter, 2 BCAA supplements and 1 small Apple or Pear
  • Meal 2: ½ of old fashioned Oats with Raisins and Cinnamon, 1 ½ scoop of Whey and Glutamine plus 2 BCAA’s supplements
  • Meal 3: 1 cup of Egg Whites (scrambled), Medium Garden Salad and 1 Greek Yogurt (plain, non-fat) with 1 tbsp. of Grounded Flaxseed & 1 HMB
  • Meal 4: 4 oz. of Grilled Chicken (seasoned with Mrs Dash and Organic Dijon Mustard) plus 1 medium Sweet Potato (mashed) + 1 HMB supplement
  • Meal 5: 4 oz. of Baked Tilapia (seasoned with Mrs Dash and Lemon Juice), 1 cup of Broccoli and ½ cup of Brown Rice or Quinoa
  • Meal 6: 4 oz. of Grilled Salmon (seasoned with Mrs Dash and Lemon Juice) plus 8 Asparagus Spears and 1 HMB supplement

When trying to cut down do you prefer to use HIIT or just normal cardio?

HIIT. It’s more efficient, burns more fat overall and saves a lot of time at the gym.

What is your supplementation like?

  • HMB
  • Whey Protein
  • Glutamine
  • BCAA’s
  • Vitamin C
  • B12

Favorite Quote?

“If a man achieves victory over this body, who in the world can exercise power over him? He who rules himself rules over the whole world.” – Vinoba Bhave

Website: www.vitaflexlifestyle.com / www.vitaflexshop.com
Facebook: http://www.facebook.com/Bella-Falconi/
Instagram: http://web.stagram.com/n/bellafalconi_fitness/

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  1. Kane Porter says:

    Sexy quads and abs… wow!

  2. brian says:

    Those grey pants are ridiculous. Wish more girls would figure out lifting doesn’t make you big and bulky, she looks amazing.

  3. Kaycee says:

    Beautiful !

  4. Bella, keep it up, you look awesome, glad to see this after reading an article that stated men don’t like women with six pack abs. I do!

  5. Sash says:


  6. Dave says:

    Hard work pays off!!! Nice

  7. John g says:

    Great job on the abs, you look Amazing!

  8. Tiffany says:

    I am going to start your routine/diet as soon as I get gas in my car! I live in Staten Island and Hurricane Sandy has trapped me here :(

  9. Christian says:

    I love how these interviews with females are filled with pictures – keep up the good work.

    Pretty girl! Personally I’m not a huge fan of big quads on ladies, but I applaud her dedication and hard work though

  10. steve says:


  11. john j says:

    what an asssss! ;)

  12. BP says:

    She works out at my gym…..best part of the day is watching her work out….very impressive!

  13. Mac M says:

    She’s a perfect 10 :-)

  14. odila says:

    that is exactly what you call perfection.. she is amazing.

  15. Shawn says:

    Whoa…How your legs feel for Wednesday Hamstring workout? Sounds like you’re overtraining a bit as you are hitting your hams a good deal Monday and Tuesday already…Maybe just include hams and glutes together Wednesday and Quads Monday?

  16. Betty Rocker says:

    Bella, you’re such an inspiration! I love your Instagram feed – you’re truly motivational! Keep crushing it!!

  17. Davo says:

    As a bloke gotta say this chick’s a real meat salad…i’m frothing mate!

  18. eric says:

    You da bomb dot com!

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