Hi Joey, Thanks so much for your reply I'll get into specifics. I work out at the gym 2-3 days per week on the nautilus equipment and free weights for upper and lower body exercises. I have been limited with squat exercises because of an old injury to my right hip which has now flared into bursitis. On the days I'm not at the gym I will make sure I get a walk in anywhere from 30-60 minutes. 1-2 times per month I will participate in some hot yoga. As far as nutrition I try to hit all of the essentials for protein, fruits/veg, and keep carbs on the lighter side. I'm not very consistent when it comes to the nutrition, I'm not a lover of vegetables. I would like to firm my arms as they are flabby and my thighs also flabby. Ok Joey hope this is specific enough and you can tell me where to start. Thank You!