Name: Bella Falconi
Location: Orlando, FL
Weight: 118 Lbs
Occupation: Fitness Model
When did you get started with fitness?
I started to train when I was 17 but it was only 3 years ago when I really decided to take my fitness game to the next level. I changed up my eating habits and started to take the gym more seriously. That means I started to train consistently and harder!
How do you stay so motivated? What drives you?
I am a very positive person and meditation definitely has a lot to do with that. I have been reading and following the Buddhist philosophy for the past 5 years. I have found the path to connect with my inner being and spirit. I’ve become a more centered person and with that being said, I feel more capable to manage unpredictable negativity. That helps me staying motivated even when I don’t feel like leaving the house at all.
What has been the hardest obstacle for you to overcome?
I have faced many obstacles throughout my lifestyle change, but I think that the eating part was the hardest. Cutting out certain foods and alcohol in the beginning was a challenge for me. I used to think like most people do, that if I didn’t drink and eat junk food I wouldn’t be happy at all. People have a wrong perception about happiness, they always tend to think that happiness resides in a glass of alcohol or on a plate of food.
Learning how to eat to live rather than live to eat was definitely the most challenging obstacle in my journey.
What does your current training schedule/program look like?
I change up my training routine every 3 weeks, but it’s always focused on hypertrophy. This is what my training routine looks like currently:
- 1: Back (5 different exercises)
- 2: Glutes + hammies (3 different exercises for each muscle)
- 3: Shoulders (5 exercises)
- 4: Quads + Calves (5 exercises for quads and 2 for calves)
- 5: Triceps + Biceps (3 exercises for each muscle)
I always do supersets and isometric reps. Sometimes, when I’m running out of time, I do circuits instead of cardio. I currently do cardio 5 x a week for about 35-40 min on an inclined treadmill or elliptical. I train abs around 3 times a week and I usually do it in between sets (not ally 3 different types; one for obliques, one for the upper part and other for the lower part of the abs; a total of 3 sets of 15 reps). As far as total reps and sets for the rest of my routines, it’s usually 3 x 12 or 3 x 8 when doing supersets.
Give us a breakdown of your daily diet.
I eat 6 meals a day and here’s a sample one-day diet:
- Breakfast (pre workout): egg whites omelet (6 egg whites) + 2 slices of Ezekiel bread with 2 tbsp of almond butter (maranatha)
- AM Snack (post workout): 2 scoops of isolate whey protein (SRO by VPX) + 1/2 cup of oats + 1 cup of almond milk (unsweetened) + 1/2 cup of fresh blueberries (all blended together)
- Lunch: 1 medium sweet potato + 5 asparagus (raw) + 6 oz of grilled chicken + spinach salad
- PM snack: 4 oz grilled chicken + 1/2 quinoa (measured dry) + 5 asparagus (raw)
- Dinner: field greens salad + 5 oz salmon + 4 oz broccoli
- Before bed: 1 scoop of isolate whey (SRO) + 80g of popcorn (air popped no oil, no salt)
Do you take any supplements to reach your fitness goals
I do. Whey protein, bcaa, glutamine, l-carnitine, spiruline, glucomannan, CLA, digestive enzymes, Celluvita (by Vitaflex)
What is your single biggest “Fitness” related accomplishment?
Putting on some volume on my quads. I remember feeling real bad about the size of my legs and I was finally able to gain some muscle over there.
Is there anyone in the fitness industry you look up to?
Name a fitness “Myth” that just isn’t true no matter how many times you hear it?
Straight up “carbs are bad for you” that’s the most stupid thing I’ve ever heard. People are unconsciously becoming carb sensitive 100% influenced by that myth.
Tips for our readers to achieve their fitness dreams?
Believe in yourself no matter what. You will find many obstacles throughout the way but you are the only one capable of overcoming them. It won’t be any way in the beginning but if you set a goal and focus on that with your heart, mind and soul, you will definitely be successful.
Remember that in order to achieve what you’ve never achieved before, you must do things you’ve never done before.
Stay positive and don’t seek motivation in the beginning. Motivation only comes with results and visible results take a few months to come. Seek inspiration, discipline and self-control. Be patient and don’t give up in the middle of your journey.
Strength should be seen as a characteristic of our mind, not body. A weak mind will never be able to work towards a strong body. Learn how to master your mind and you will 100% in command of your life. That’s the main secret of the success – “self-control”.