lbd fitness
Fitness

LBD workout

Think you might find it difficult to squeeze into your favourite Little Black Dress these days?

Follow these moves from our LBD workout to help tone up your arms and your derriere!

Walk off a dress size

If you really want to get LBD-ready, you’re going to have to commit to some exercise. And you’ll be glad you did! In addition to revving up your metabolism and burning off lots of extra calories, exercise shifts you into a positive mind–set and boosts your energy levels. As well as doing the exercises below, pledge to do 60 minutes of power-walking (or other cardiovascular activity) at least five times a week. At the end of one week, you’ll have walked off hundreds if not thousands of calories, and before long you’ll be stepping into that little black dress.

Chair dips

Bingo wing blitzers!

1. Sit on the edge of your bed or a sturdy chair, put your hands by your side, with your fingers facing forward and hanging just over the edge.

2. Walk your feet out a little so that your hips and bottom are off the chair.

3. Now use your arms to lower yourself down so that your bottom is just a few inches from the floor.

4. Use your arms to slowly pull yourself up again. Try to keep your back straight and don’t tense your shoulders. This is quite a tough exercise, so don’t worry if you can only do five. Aim to build up to 10.

Squats

Great for a toned derrière!

1. First, you must set your body in the correct position – feet about shoulder-width apart, shoulders down and away from your ears, and your chest open.

2. If you are a beginner, you may choose to perform this move against a wall, or even with a chair – both of which are fine. Bend your knees and lower into a squat, keeping your knees in line with your toes, never allowing them to go past, and also never allowing for your knees to knock.

3. Lower your body down as far as you can (but no lower than 90 degrees) and push into the heels of your feet to go back to starting position.

4. Keep in mind this exercise should be felt throughout your rear end, and not in your back. If you are feeling this in your back, you are performing it wrong and need to adjust your position. Do two sets of 10 repetitions.

Fitness expert Jessica Cooke has the following advice for those of you who are aiming to tone up for your little black dress.

“These exercises are so easy to do from the comfort of your own home. For the Dips, all you need is a chair, or the end of the bed, and you don’t need any equipment for the Squats. Perform these exercises every second day.

Start off with completing two sets of 15 repetitions, of each exercise. When that becomes easy, increase the amounts of sets you do to three and then four. When four sets of 15 become manageable, increase the repetitions from 15 to 20, and start again at two sets. Then move onto three and then four sets of 20.

Always increasing the amount of sets/repetitions you do, will keep your muscles working hard and help you to continue becoming more toned!”

More like this:

How to lose weight fast
Positive habits for a positive life
Cut the crap and embrace healthy eating

ASK LUCY

Q My son is 18 months old and has just started saying his first words. It is an extremely exciting time in our house and my husband and I are eager to encourage his speaking as much possible. What advice would you give us on how we can foster this without bombarding and confusing him?

AThere is nothing better than hearing your baby begin to talk. All the hard work you have put in over the last two years is coming back tenfold.
Toddlers will vary significantly with ability and speed of which they talk however a guide would be about 50 words by 2 years of age. The most important thing to watch for is that your baby/toddler is cooing and babbling and begins to string sounds together like “Mama/Dada” They should have a wide range of speech sounds and like to imitate you and things they hear.
There are many ways that you can promote Speech and Language development at home:
1. Slowing down your own speech and taking time over conversations with your little one. Every day is a new experience when you are 18 months, nappy changes, bath time, baking a cake brings endless opportunity for you to interact and offer new words for them to hear and repeat. Make eye contact, smile and use exaggerated tones to keep things interesting and fun for your tot.
2. Review the toys that you have on offer to your tot and ensure that they give plenty of open ended play opportunities. Role play is a wonderful way to allow children to take the lead. Kitchens with lots of plates, cups and pots. Fill the pots with dry pasta and allow your child to cook and serve you. Playdoh, painting, gardening and sandpits are also great for allowing your child to take the lead and babble about what they are doing. Read plenty of books together and point and allow them time to answer any questions that you ask.
3. Limit screen time. Overuse of televisions and iPads do not give your child opportunity to interact in a two way manner.
4. Ask your child lots of open ended questions “What’s that?” “Where are we?” Point at things they know the answer to for boosting confidence (Car/ Car, etc.) When they don’t know the answer, explain it to them. Limit baby talk and speak clearly with good pronunciation, remember you are the teacher and they will copy you.
If you are concerned about your child’s speech and language development, be sure to speak with your GP or developmental Health Nurse. They are very skilled at understanding the difference between speech delays and spotting something that may require professional attention.
Enjoy watching their little brains absorb the world around them and listen to what they have to say. It won’t be too long before they won’t stop talking to you, asking “Why Mummy/ Daddy?” every 5 minutes….

YOU MIGHT ALSO LIKE

First night out

It’s hard to imagine that you’ll ever have an evening out when you’re knee deep in nappies and late night feedings. But rest assured, you will eventually head out!

MUST READ

Ask Allison

Q My sister-in-law and I both work three-day weeks and we help each
other out with child minding on our working days, which up until recently has worked out really well. Between us, our kids are aged between five and nine years – the problem is that it’s now become quite apparent that we have very different parenting styles. I prefer my two daughters (seven and nine) to have a structured day. For example, in my house, we have allocated times for television and iPads, etc. My sister-in-law, however, lets the kids run loose after school – homework is ignored and my kids end up wired after eating sugary treats all afternoon. I am considering looking at after-school childcare for the kids, but I’m worried that this is going to cause a family argument. Is there a diplomatic way that I can ask my sister-in-law to introduce some discipline into her child-minding days? It certainly doesn’t do her two kids any harm when I am minding them in my own house!

A
In a word, no, there is no diplomatic way to do this as it may very likely seem like your saying that your parenting style is better than
hers. As L’Óreal says, ‘now here comes the science bit.’ Dr. Kaylene
Henderson, a child psychiatrist, wrote a very interesting blog about ‘the
science behind the Mummy Wars’. She explains that before she had
children of her own she hadn’t been aware of how parents have a
very specific sense of the right parenting style. She also found that parents could be very definite in defending their chosen parenting style. Dr. Henderson, who describes herself as a curious, scientific, open-minded person, was surprised at how defensive parents could be and, at times, of their judgemental attitude towards each other. She explained the neurology of the Mummy Wars; okay, I’ll need you to bear with me for a second. Warning; I’m about to use some neuro-techie language.

Why do we judge each other?
As we have all had different experiences, this means that we all have very different memories stored in our brains. Most of our memories are ‘explicit’ memories – these are ones that we can recall easily such as important dates that mean something to us; important birthdays, special events or stories of and about our lives.
There is another type of memory called ‘implicit’ memory that plays a
key role in our parenting. This type of memory is the stuff that you do on autopilot. Psychologists call these heuristics or rules of thumb –
such as tying your shoelace, or driving your car (once you have learnt
to do both first!). Otherwise we’d really waste a huge amount of time
pondering over tasks that we have readily available to us. This seems to be where the science bit of our parenting style kicks in. This implicit memory goes all the way back to when you were an infant being parented by your parents. This is when you started the process of storing up how they did it into your memories.
Unless you make a conscious choice and effort to parent differently, what you saw and unconsciously learnt will be your automatic go-to parenting style.

We learn habits
This can really kick into gear when we feel our parenting style is
being mirrored or highlighted by disapproval from another parent. I know the cold sweat you feel when your child decides to make their outstanding bad behaviour performance at, of course, the most public and worst time. The implicit autopilot of how your parents dealt with these outbursts will flow unconsciously from you if you haven’t worked super hard to be aware and consciously change the old habits.
What’s happening for the on-looking parent is that they see you doing something they are used to doing, but you are doing it all wrong. Simply, because that is not how they know how to do it.

Find a way that works
You both have different parenting styles – who is to say which type is correct? You just need to know what works best for your family and that’s the bottom line. The irksome feelings won’t go away. You can talk to your sister-in-law, but I’m adding a caveat that it would be hard not to hurt her feelings. What we’re possibly looking at is that you prefer a more structured form of parenting, whereas your sister-in-law has a more permissive style. I’m not sure the two styles can mix, the mixture is a bit like oil and water.
If a collaborative shared form of parenting style can be agreed upon, then that is great, but our learnt hardwiring may prove difficult to change despite the intent to do so.
Perhaps, your own instinct of changing childcare might work best for you. In terms of making childcare work; the fit is ultimately the most
important aspect as you want a cohesive congruent feeling of the other caregiver to just ‘getting it’, like in any good partnership. Best of luck
with this and I wish you both well.