Victoria,
I was invited to a really fun party next month and I panicked. I have this cute strapless dress I want to wear but my arms are scary.

They are so flabby that when I wave they wave back! They move even after I stopped moving.

I am embarrassed to admit that I have spent a lot of money on phony miracle creams and I even have a of junk infomercial gadget in my closet.

I know you will give it to me straight. I have already started cleaning up my diet, I would like to know which exercises you recommend that I can do at home a few times a week to escalate the results.

I hate to waste your time for just a one-time fix. I want to have tight sexy arms and stop this madness once and for all. I promise that I will not stop the program after the party.

Once I get the body I want, I will continue the program to maintain it.
~ Davina


Davina, Thank you for declaring your intention from the beginning. Many times we think we want something and we sort of think about it, start working on it and then for some reason or excuse, we stop!

I can't tell you how many people reach their goal or almost reach their goal and then they go into self-sabotage mode. I have been in this field most of my life and I still don't have a
Good answer for why they do it. What I have found is if you do not redefine and re-establish new goals immediately, you will non-consciously slip backwards and begin your old poor behaviors.

Dedication, Discipline & Commitment

I think it is hard for most people to change permanently. It takes dedication, discipline and a daily renewing of your commitment to take the right appropriate actions necessary to succeed.

A competitive fitness athlete I spoke with was getting ready for a competition and her husband decided she was to focused on her career and not him so he left her.
What an **s! You know, this sort of thing just drives me crazy.

Life Is Hard

Here's her rendition of the situation she said to him.

Let's see...you met me at the gym, you loved my hot body and you praised me for my dedication to my dreams so you married me..and for some reason you great upset because I am always at the gym, won't go out for burger and fries and a beer at the local sports bar and complains because I go to bed early so I can get my rest for my training!! And now you are leaving because I am the same person you admired so much. DUH!!

There is something inherently unstable about people who see something, identify it, get intrigued with it and then it becomes their enemy!

Well, she picked herself up and continued on. She said it was so hard to train and eat correctly because she wanted to sit with a bag of double stuffed Oreos and a pint of comfort cream (rich, high calorie ice-cream) and cry while she watched sappy romantic movies.

Did it hurt? Heck yes!
Did she want to go to the gym? NO!
Did she go anyway? Yes!
Did she want to see any of the people who would question her and remind her of her pain? NO!
Did she shrink back and avoid reminders? NO, she continued her life and kept her conversations short and real and moved on.
Did she win the competition? NO, not on stage, she got third place. Did she win at the game of life? YES because she was happy that she continued to do the thing she loved to do.

Moving Forward

She told me that she is dating a little bit here and there, but is working on her future and is healing. She still cries a lot, feels abandoned sometimes and experiences loneliness, but has decided that she will never let anyone else determine her appetite or eating habits. She said that even if she gets frustrated because of what others say or do, ultimately she in charge of her eating and workout habits.

Wow, Davina, you have to admire her dedication, discipline and commitment to her future. That is what it is going to take for you too to finally take control of your body and train and eat so that you can look great for your party and the rest of your life.

Tight and Sexy Arm Program

Okay, let's get to your tight arm program. I can help you with the tight arms; you have to bring the sexy to it!

Feel The Burn

One thing you have to get use to and excited about is the way your muscles feel when you train. You want to push hard enough that you feel sensations.

When you do a series of exercises for your arms, you should feel a warm, muscle burn sensation in the back of your arms, the saggy area. This warm burn is not fat burning away, it's actually the physiological reaction of the muscles to the exercises your doing. This is perfectly normal in most cases.

Now this burn doesn't have to happen all the time, it will depend on your conditioning, intensity and repetitions.

In order to affect change in your arms you must get to that place of burn at least twice a week when you train your arms.

Now, that said, not all triceps exercises are created equal. In order to build muscle as effectively as possible, you really want to find a way to target the triceps muscle from a variety of angles and hit it as directly as possible.

The following exercises will do just that - as well as help you double the rate at which you build tight muscle.

To do these at home, you will need a couple of inexpensive free weights.

These dumbbells should be between 3 and 5 pounds depending on your strength. Hold one dumbbell in each hand. As you get stronger and more conditioned, you can increase weights in 3-5 pound increments.

Triceps Exercises

3 sets of 10-15 repetitions 3-4 times per week

Seated Two Arm Dumbbell Extensions
Sit on a chair with a weight in each hand. Get yourself in a good balanced position then do the following:

While keeping your upper arms running parallel with the floor, bend your elbow up so that your lower arm and hand are pointing to the sky and at a 90-degree angle with your upper arm. You should be sitting up straight, pulling in your abs to protect your lower back and may feel your upper back stretching as you move.

Now, like a football referee signaling a touchdown, you want to lift your upper arms straight up to the ceiling. At this point make sure the palms of your hands with the weights in them are facing each other. Your abdominal muscles will also begin to tighten as you work to maintain god posture.

Now lower the weights slowly behind your head until your elbows are pointing at the sky. Doing this slowly is the key and it is very important. If you simply let the weights fall back you're not using your muscles and getting very little benefit. Also slow movements reduce your chance of injuring yourself and you can feel a good warm sensation this way as well.

Next you will lift the weights back over your head. Again this is done slowly. Repeat this motion 10 to 12 times, take short rest, and do it again 10 to 12 times. If possible try to do three sets of 10 reps. You'll feel a slight burning in your biceps and triceps. This is good as it tells you that you are doing the exercise right and giving your muscles the perfect workout.

This should not seem too easy. If it is, then you should increase the weight of the dumbbells by a pound or even two pounds.

Do this every day and your flabby skin will soon start to be filled with muscle. But if these exercises are difficult for you, don't be afraid to start out easier. Use less weight and work your way up. Do fewer reps or sets and again, gradually increase them.

If you start out too hard you may get frustrated and give up. Then obviously you won't see any results.

Seated Two Arm Dumbbell Extensions
Sit at the end of a chair or flat bench while holding onto your two dumbbells. Slowly lean your upper body down as displayed in the exercise photo. Keep your arms tucked into your sides at a 90-degree angle. Slowly extend your arms out and keep your elbows in. At full extension of the movement, make sure to keep a little bend in your arms and all the tension on your triceps. Slowly lower the dumbbells back to the starting position.

Single Arm Supinating Dumbbell Extensions
Position yourself on a mat or a flat bench and lay back completely flat. Have someone carefully hand you a dumbbell and position it above your head with your arm straightened but make sure to always keep a little bend in your arm to keep tension on the triceps muscle. Slowly lower the dumbbell to a few inches above your head. Finally, extend your arms back up the starting position while keeping your elbows in. Repeat with your opposite arm.


In the Gym -Triceps Kickbacks With A Twist
Next up we have a twist on your classic triceps kickbacks. To perform this, you'll first do one set of the traditional triceps kickbacks with palms facing in towards the body as you move the hand in the backwards direction, extending from the elbow with the body bent over at a 90 degree angle.

After that first set is completed, then you're going to move directly to another set, only this time you're going to twist the wrist slightly so that the palm is facing in the upwards direction towards the ceiling.

Finally, after that set is completed, finish off the series of exercises by once again moving the wrist so the palm is facing downwards. Perform one last set and by the end of this, you should really be noticing a 'burn'

Commit yourself to your dream body, fitness, goals and your new lifestyle. You can look great for your party and years to come. How you feel will come through in your personality. When you feel good about yourself, you become more confidence. Remember...confidence is the foundation of sexiness. Have a blast at your party and rock the house!

Have an awesome week.


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