Say Yes to That Strapless Dress


90 Degree Chest Fly

TARGETS: Shoulders, Upper Back, & Chest 

  • Start by standing with one foot in front of the other about 6 inches apart, slight bend in the knee. You have two options with this move, you can stand or you can do alternating lunges which will make it harder (of course you want to be more efficient!) hold a pair of 5 to 8 pound dumbbells with your arms bent 90 degrees, elbows raised close to shoulder height. Slightly higher if you choose to do the progression – shoulder press.
  • Squeeze your chest and bring your elbows together in front of your body at shoulder height. Open them back to the start and repeat this move for 1 minute or you can do 3 to 4 sets of 12 reps.
  • To make this move even harder (oh yes you can take it another step) The progression…do a shoulder press than bring the elbows back to starting point, open to a fly and repeat. (first photo you can see elbows up higher to move into the press) 
  • Don’t be afraid to add the progressions I have mentioned above if your fitness level allows for it.  Each time you change your workout you confuse your muscles and they in turn will work harder torching calories and unwanted fat. 
  • Before starting any exercise routine see your doctor first! 


Jiggle Free Friday….

Deep Swimmers Press 

Say goodbye to that arm jiggle! This exercise is awesome for targeting multiple muscle groups at once, (back, biceps, triceps, shoulders and core) it is one of the most effective and efficient ways to get results without spending hours at the gym. This version is with an outer bicep curl and a high V shoulder press (aka wide shoulder press) 

Next ~ Outer Curl
Bottom of Press ~ W
Top of Move ~ The V or Wide Shoulder Press
  1. Using lighter weight 5 to 8 pounds, start by standing feet shoulder width apart, arms at sides with palms facing out holding a dumb bell in each hand curl up and to your side as shown.  Try to keep your arms pinned to your sides as much as possible when curling.
  2. Push the dumbbells up into the bottom of a shoulder press in the W position by rotating your arms and palms so they face away from your body (as shown) Now press up into a wide V.
  3. Slowly lower the weights back down into the W bottom of the again rotating the palms now toward you, than slowly bring the arms back down to repeat the move.
  4. There is a lot to think about in this exercise, a tad more difficult than a normal swimmers press, Take your time and do not speed through this move. Remember that mind and body connection are important, take the time to think about the muscles you are working.
  5.  Perform a total of 10 repetitions for each set with a total of three sets.
  6. Remember before starting any diet or exercise program see your doctor first!

Plank & Opposite Knee/Elbow Touch

Plank ~ Bringing Knee To Opposite Elbow

Plank With Opposite Knee/Elbow Touch

Targets: Abdominals, Deltoids, Hip Flexors, Obliques, Pectorals, Triceps. 

Let’s face it… ab crunches are boring and tedious and when you lay down on the floor you just kind of want to stay there…  Most regular ab crunches work our muscle fibers in only one direction anyway (yawn) Not to mention studies show that for some individuals regular crunches may have an adverse affect and actually cause our tummy muscles to protrude ( um, no thank you!) I enjoy core work that requires as little  crunching as possible or if I am doing crunches my legs are straight out in front of me. I like to get as much bang for the buck so to speak when working out, so I will gladly do a move that challenges my other muscles. Come on.. try something a little harder and take a challenge. The Plank is a full body work out by itself, add more elements to it and ta DA!  Even if its only 4 reps, give it a try…  master the move at your own pace. Just remember you are doing something good for yourself (even if it does not feel so good at the time) 

  • To get started find your way into plank position, hands directly beneath your shoulders. Make sure you are in a straight line and your rear end is not up in the air.
  • Now lift your left foot a few inches of the ground (5 to 6 inches) then bend your left knee and bring it toward the inside of your right elbow or as far as your range of motion allows maybe it is your opposite wrist. (your range of motion will get better with practice) The goal is to bring the knee to touch the inside of the elbow. 
  • There will be a slight twisting as you bring your knee to your opposite arm. Try and keep your rear end down and maintain proper form. 
  • Repeat this motion now on the other side bringing your right knee toward your left elbow. Try this move for 30 seconds to 1 minute alternating each side.
  • This is a continuous movement, however do not speed through the move.  Remember to breath. (most important)
  • Before starting any exercise program see your doctor first! 


Bat Wings Be Gone!

Triceps Extension 

You know what I am talking about … the jiggly stuff (skin) that flaps when we wave our arms, AKA “Bat Wings!” Summer is coming which means tank tops, short sleeves and bathing suits. There is no way to hide that unsightly area unless you want to wear long sleeve shirts all season. We can work hard and make the area tighter, firmer…  perhaps disappear!  Which sounds like a better plan to me don’t you think? This version of triceps extension with a medicine ball is a variation on traditional extensions just a little more fun. Use a 5 to 10 pound medicine ball. To make this move more challenging (and of course you want to challenge yourself more!) squat in pile position and do each rep. Now get busy banishing those bat wings!  

  1. Standing tall, chest out shoulders back feet together, you may also sit during this move.  Just remember to engage the abs, sit tall and do not pitch forward. 
  2. Holding a medicine ball in both hands extend the arms up, arms next to the ears keeping the shoulders pulled down.
  3. Now bend your elbows, lowering the ball behind your head until your elbows are at 90-degree angles keeping the elbows close to the ears do not let the arms bow outward. (see side view pic)
  4. Be sure to squeeze the triceps to straighten the arms, taking the ball back up to the first position. 
  5. Repeat for 1 to 4 sets of 10-16 reps.
  6. Before starting any workout to see your doctor first!
© Heather Pace and, 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 with appropriate and specific direction to the original content.

Bootie Shaper

Lunge Kick

Move Works: Butt, Legs and Abs 

This is a must do move for a beautiful beach ready backside! You need some space, a long driveway or a sidewalk,  if you have a really nice long hallway now would be a great time to hang out in it and get comfortable.  This move burns fat and will boost your energy levels and have you cursing me out!  This is a balancing move, your core muscles will be called upon to help stabilize you. The move is meant to be done consistently and at a quick pace, however start slow until you feel well-coordinated.

  1. Start by standing with your feet hip-width apart, arms on your hips or by your sides as if you were going to take off running, elbows bent. 
  2. Lunge forward with your left leg while swinging your right arm forward and left arm to the back, so you are in a lunge position as the first photo shown. I like to keep my arms at my sides or hold them up to make the move more challenging, however the swinging of the arms will help move you forward and stabilize you. 
  3. Now as you begin to rise, kick your right leg straight up and out (as high as you can get your leg ~ as you do this move more, your range of motion will get better ~ second photo) Swing your arms in the opposite direction, lunging forward with your right leg as your foot lands on the floor.  You will be back in the position of the first photo.
  4. Continue this motion kicking forward 10 to 12 steps alternating legs, turn around and lunge back to where you started.
  5. Before starting an exercise routine, be sure to see your doctor first!