The Sexy V….

WV’s AKA ~ Wide Over Head Shoulder Press

Move Works: Deltoids (Shoulders), Trapezius (mid to upper back), Triceps 

  • Start this move by standing about shoulder width apart. Chest out, stomach in & shoulders back. Use 3 to 5 pound weights (depending on your fitness level and what you are trying to achieve) 
  • Start with hands holding the weights by shoulders in a W formation, elbows at sides ~ see 1st picture above.  Don’t pitch forward or bring shoulders forward.
  • Come out of the W formation ~ see 2nd picture above ~ pushing shoulder and arms out and up wider than shoulder width into V formation ~ see 3rd picture above ~ bring arms back down to W ~ that is one rep. 
  • You can either do 3 to 4 sets with 10 to 12 reps 5 to 8 pound dumb bells. Or use 3 pound dumb bells and do a 30 seconds to a minute in a circuit routine.
  •  This is an awesome move if done right, be sure to take your time and squeeze the back muscles together when coming back to a W. I love this move and it helps to achieve that sexy V taper you always hear about!
  • As always see a doctor before starting an exercise routine! 
© Heather Pace and ready-set-style.com, 2011 Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heather Pace and ready-set-style.com with appropriate and specific direction to the original content.

Who’s Afraid of The Big Bad Weights?

One of the perks of being a fitness trainer is when meeting strangers & you mention being a trainer they tend to go right into conversation about their workout habits & eating routine… Now I love this, so do not think I am complaining… I can talk to anyone for hours about health, fitness & beauty. However my number one complaint is the dreaded… “Weight train? hmm, oh no-no, I don’t want to bulk up!”  Why oh why do women fear that weight resistance training will cause them bulk up and look like Arnold? This question haunts me, and the weight factor, stop worrying about the numbers on the scale and concentrate on how your clothes fit & how you feel.  

I still see women spending hours on the tread mill and elliptical glider trying to shave off the calories. Most of the time they look the same after a year, the same ones … on the same machine… doing the same thing. Wondering why nothing is happening & they look no different. Hey, I am not dissing cardiovascular work … our hearts, bodies & mind needs it!  You have to do more then just cardio and let us be realistic women do not usually gain size from strength training as men do from weight training. The reason is women have 10 to 30 times less of the hormone that causes major muscle gain.

 If you strength train (average woman) 2 to 4 times a week, you could gain about 1.75 pounds of muscle, losing anywhere from 3.5 pounds of fat.  Replace fat with muscle what is so bad about that? Your resting metabolism will rise, each pound of marvelous muscle you gain will help you torch an extra 30 to 50 calories. So you could burn anywhere from an extra 100 or more calories daily. 

The health benefits, well those are endless… improved cholesterol & blood pressure (that would be heart disease), lower risk for diabetes, osteoporosis fighter by increasing your bone mineral density. Resistance training also helps to ease arthritis & back pain. Physically & mentally you will be stronger, your day-to-day activities will not seem nearly as tedious or hard. So if countless studies have proven these facts over and over & most of the lovely ladies out there read and research weight loss techniques (magazines & internet) How is it that this fear still remains?  Just try it, pick up the weights, you have nothing to lose but fat & everything to gain, which would be muscle.

It really is OK to have muscles, it is sexy… To be strong, fit & healthy is sexy always! XOXO

© Heather Pace and ready-set-style.com, 2011 Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heather Pace and ready-set-style.com with appropriate and specific direction to the original content.