"Sophie, you are still breast feeding, so I don’t want you to start thinking about cutting calories , all we need to do is focus on the types of calories entering your body. Therefore – when putting meals together as well as looking at the ‘Good Food Plate’ (diagram shown below), we need to look at the quality of food you're eating."
Next Steps for you:
1 – More variety!
It’s hard to grasp over 3 days, but keep a large variety of all components of your diet. Make healthy snacks interesting by mixing it up between fruit/veg/nuts/seeds etc. and get fish/vegetarian alternatives into your meals a couple of nights a week, to break away from meat which is high in saturated fat.
2 – More GOOD fat!
Your current diet is very high in saturated fats. Include more good fat in your diet e.g. oily fish, nuts as well as the avocado you already include.
3 – Less Sugar!
You have a lot of processed/sugary food. Enjoy the cakes/brownies but not every day. Try and have at least 4 days within the week where you cut right back on those types of snacks & use low GI healthy snacks instead… & think about portion size, do you need the whole slice or could you share it? (That doesn't mean you shouldn't treat yourself once a week.)
4 – Protein & Dairy…
Be aware of the amount of protein you are consuming. At the moment it is probably slightly too much and your dairy intake could increase. I know you can’t have cow’s milk but you can get the nutrients from alternatives and certain vegetables etc.
– It is better to have a smaller portion for breakfast, lunch and dinner and snack on healthy, Low GI snacks throughout the day than it is to have large meals. The body can only use a limited amount of calories and the rest is stored, so little and often means we’re constantly using, rather than using what we can and storing the rest as fat. Low GI is also important, especially if you feel a slump of energy mid-morning or around 3pm which is where we crave the sugary boost.
So after a few weeks how was yummy mummy Sophie getting on with her Burlexercise regime?
What's your favourite thing about training with Burlexercise?
My favourite thing about the class is that I smile all the way through the class, not something that I usually find myself doing during exercise!
What was your initial reaction to the food diary feedback?
I was pretty shocked to see my food diary feed back, I had no idea that it would be that imbalanced! I was eating as and when I could and hovering up my baby’s leftovers (i hate waste!) The feedback made it really clear how i could make some initial changes with out much effort
What changes have you made from the feedback given?
I changed the basic ingredients i was cooking with, choosing low GI foods as suggested and have seen immediate changes! My tummy feels less bloated and I am fuller for longer and not needing a sugar hit at 2pm to keep me going. I have enjoyed researching new foods and looking up new recipes, I also have the added challenge that they need to be baby friendly! So far it’s working well!
How do you incorporate the home sessions with baby around?
This is the element I am finding hard, I’m not able to do it during the day, my baby isn’t a reliable napper, and I am too tired to do it in the evenings. I have had some evenings with the videos but you couldn’t call it a regular date. Next week is a new week and I will try harder!
Hi everyone, yes we have Burlexercise in Cornwall!
I have always loved dancing and many types of music from Jazz and Swing, to whatever is playing currently on the radio. I am a huge fan of Strictly Come Dancing, glitz, glamour and of course anything in shocking cerise pink - it’s actually my favourite colour!! I have recently taken up Salsa dancing and am regularly caught trying new moves around my kitchen, at work whilst teaching, or at the photocopier and well pretty much anywhere, but you’ve just got to move when you want to…..right? I love the Jive, Quickstep and many others but Burlexercise is what I do the most (even when not in class). My biggest hobby has always been fitness, I enjoy anything from running to Yoga, so I qualified as a fitness/Spinning instructor in 2015.
Intrigued by my Aunt’s Burlesque career, I did some homework into the art of Burlesque, joined a dance group, developed my confidence and have performed on stage as a Burlesque dancer and have been a stage kitty too. When I found Burlexercise I knew it would be a fab-u-lous class to deliver to my ladies, and it was something a different to the other dance fitness classes on offer.
I love the showgirl elements and I really enjoy adding those little touches of sass to my class. I am coming up to almost a year of teaching Burlexercise and the feedback is always brilliant. I love watching my ladies build in confidence and have fun and get fit! It is a glamorous alternative to the gym and is accessible to all ages and fitness levels. I have the most wonderfully inspiring and supportive showgirl troupes (both in Burlexercise and Burlesque) we sing, do 'accidental solo’s’ and we always remember that it’s not what you’ve got, it’s the fun you have shakin' it!!
Your favourite Showgirl move- struuuuuuutt!
Who's your biggest musical influence? Jazz and upbeat, Sonny Lester and his Orchestra, Lament is a great burlesque tune (first one I ever performed to, in fact).
If you were stranded on a desert island in the 1950's with the Rat Pack, Elvis and Marilyn all there together, what 3 Showgirl essentials would you have with you? My Gold sparkly heels, Red dress and some champers of course!
Eating healthy daily is important, but when you're treating yourself, what is your most deliciously naughty favourite food? I eat healthily most of the time, however I am partial (like most girls) to some chocolate (dark-salted or vanilla to be precise).
Do you have any cool tips on how we can keep active outside of a Burlexercise class too? I am very active, I walk, run or wiggle everywhere, exercise every day and track it all on my Fitbit. I regularly set myself and my colleagues/Burlexercise classes little challenges – you’d be surprised what you can do in a small space and in a small amount of time to get more active! Challenge yourself, don’t be afraid to be a beginner!