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New Mummy Sophie's Showgirl Transformation - UPDATE 1...

  • By S TWIST
  • 06 Sep, 2016

As well as regular Burlexercise classes, we take a look at Sophie's diet!

At the beginning of the journey, Sophie did a food diary for us for 3 days, above are her results.  She's still breast feeding, so it was important to emphasise that we didn't want Sophie to 'diet', what we want to look at, and advise on are the types of calories entering her body.

"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.

·          REGULAR SNACKING  – 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!

Keep up to date with how Sophie get's on after the end of the 6 month's next week... 

Burlexercise - The Ultimate Showgirl Workout

By S TWIST 29 Nov, 2017
The Folly Mixtures are UK's most famous Burlesque troupe.  They have been nominated for best Burlesque act three years in a row at The London Cabaret Awards.

I got a chance to sit down with Ooh La Lou, who is one of the founders to have chat about how it all got started along with the blood and sweat that goes behind the sparkles and glamour you see on stage.

The Folly Mixtures were created seven years ago by four showgirls named Bettsie Bon Bon, Felixy Splits, Liberty Sweet and Ooh La Lou - pictured above . The girls were all originally a part of Miss Polly Rae's West End Success called The Hurly Burly Show.

“The Folly Mixtures was a platform for us all to take centre stage, without a front person and to be able to focus on each girls individual personalities. We wanted to celebrate being a woman rather than the expectations of being perfect and looking like the typical chorus line,”   Ooh La Lou says.

Today the troupe has expanded to thirty members in total and is fully run by Ooh La Lou and Ella Boo, who joined the troupe four years ago.  Their typical week is a mix of admin, accounting, advertising, sewing costumes together and on top of this there is the actual shows!  Do these ladies ever get sick of each other?  How do they manage it all?
A lot of it is not glamorous! Trying to fit it all in is not an easy task. T he good thing is that me and Ella Boo are very honest with each other and hard working, ” Ooh La Lou says.  It is very clear to me they both have a strong bond between them.  “That and the wine,”    Ooh La Lou adds with a smile.

With such a great relationship between them, it makes me wonder if their family and partners are as supporting of their choice of career?
“My husband is a musician, he has always been very supportive.  My sister used to get dragged in to being our stage manager in the early days.  Ella Boo’s mum is the biggest fan! She comes to all the shows!”   Ooh La Lou tells me.

The art of Burlesque seems to only be growing in popularity and demand from all corners of the world.  It is becoming more respected and people are treating it as a performance skill.  So I wanted to find out from Ooh La Lou’s point of view:  Is it a good time for Burlesque?

“It is a lot more mainstream than when I started. The good side is there is more work, the bad side is there are people who don’t pay fairly, or not at all!  People are not taking chances and experimenting as much.   Sometimes it can feel a bit corporate.  It's always important to push to be original.”

Even if some things don’t seem fair in this industry, there is one thing Ooh La Lou is certain about, the love she has for Burlesque. She loves the freedom it gives her to express herself, along with spending time with a bunch of great women.
I don’t think anyone could say no to that.  In five years time she sees the Folly mixtures growing and expanding even further, “preferably in a hot location” Ooh La Lou adds with a wink!
By S TWIST 14 Nov, 2017
Having danced from the age of 12, I started out in cheer-leading, I quickly progressed into the competitive side, competing both nationally and worldwide.

I was with my team for 18 years, I retired as I had my little girl, but I wasn't ready to hang up my dancing shoes just yet.  I went onto dancing professionally for a variety of venues and events.   I have worked in this field as a freelance dancer for the past 5 years, performing at charity nights, private functions as a well as club promotions.  I realised I wanted to do even more with my career and the opportunity came up through Girls Just Wanna Have Fun Events for teaching Burlexercise in Dundee.  I didn't give it a second thought and booked the training day ASAP.

I work full time whilst training and teaching my class twice a week. I also help cover other classes and I couldn't be happier.  I always get positive feedback after each class, with more new people attending each week. #ifindoubtshimmyitout

- What's your favourite Showgirl move?
It is so hard to choose, as there's so many, but right now I'm loving the cat-walk strut from Burlexercise Volume 14.  My class end up in a fit of giggles.  

- Who is your favourite Diva and why?
It has to be J-Lo, she's just amazing at everything she does and oh my goodness how amazing does she look for her age.... #goals .

- If you were sat around a dinner table with Elvis, the Rat Pack, Marilyn Monroe and Johnny Cash, what would you ask any of them and who would you sit next to?
I would sit with Elvis, I think he would have a lot of stories to tell and I would have to get a selfie with Marilyn, she would have the best pout.

- Eating healthy daily is important, but when you're treating yourself, what is your most deliciously naughty favourite food?
I eat healthy most of the time, but as soon as the weekend hits it's pizza and fizzy juice time, with the odd alcohol beverage chucked in.  You can't be too strict 24/7, you are allowed a treat here and there.

- Do you have any cool tips on how we can keep active outside of class too?
If I'm not teaching I try to go to other classes Monday to Saturday, plus the daily running about with my 3 yr old daughter and dog, they keep me on my toes!  I don't really have a rest day as I get bored quickly, I like to keep active.

By S TWIST 11 Oct, 2017
Dancing has always been my passion since I was tiny!  I started ballet classes when I was 3 years old and it just grew from there.  I ended up training in Professional Musical Theatre at Bird College in London and worked in pantomime, hotel entertainment and danced as part of the London Cheerleaders.

Teaching dance to children has been something I’ve done for years around my performing work and as soon as I heard about Burlexercise I wanted to be a part of it!  I now teach full time as a yoga, dance and Burlexercise instructor and I love every minute of it!

- What's your favourite Showgirl move?
There’s far too many fab ones to choose from but it has to be a shimmy!  Although I also love a wiggle… and a strut!!

- Who is your favourite Diva and why?
My favourite diva has to be Whitney Houston, her vocals are incredible!

- If you were sat around a dinner table with Elvis, the Rat Pack, Marilyn Monroe and Johnny Cash, what would you ask any of them and who would you sit next to?
I’d definitely be asking if we could all have a sing along together, could you imagine! But I’d have to sit next to Marilyn as I think she would have so much to tell!

- Eating healthy daily is important, but when you're treating yourself, what is your most deliciously naughty favourite food?
I like to eat healthy most of the time but I’m a sucker for cheese, crackers and caramelised onion chutney!  Oh, and a glass of wine!  I certainly don’t think there’s anything wrong with treating yourself now and again, it’s all about having things in moderation.

- Do you have any cool tips on how we can keep active outside of class too?
It’s all about finding the type of exercise you enjoy, that way it doesn’t feel like a chore.
I try to walk places rather than use my car, that way it fit’s into your day easily and doesn’t really feel like exercise.  I try and do a little something everyday, which at the moment is a few minutes of handstand practice where ever there’s a space!
By S TWIST 21 Aug, 2017
I have been dancing since I was 6 and a gymnast since I was 7. By the age of 12, I took to coaching gymnastics and gained my level 1 women's artistic qualification, at 14 I went on to complete my level 2.  I have coached at various gymnastic clubs, finally settling at Bedford, where I then took my level 1 and 2 preschool gymnastics qualification too. I kept dancing until my early 20's and then gymnastics took over full time.  Gymnastics is my life now, as it's my full time job and I hope to open a satellite gym for preschool children in the future.

However, I still love to dance whether in a club or at home to entertain my two month old!  I'd missed dancing regularly and decided I wanted to keep a bit of dance in my blood, so when I saw Burlexercise advertised I knew it was for me.  By combining fitness and dance I get a good workout but also have a great time, my mum loves it too, she's my roadie.  I teach Burlexercise twice a week and I love it.

I wanted to put myself forward as instructor of the month as I'm two months post baby, I taught my class up to 8 months plus + (I think I had like a month left before I was due!) I couldn't wait to go back and went back at 6 weeks post, but I only vocally taught it while my mum demoed for me.  My ladies have been very good at remembering all the routines and were supportive throughout my pregnancy and beyond.

What's your favourite Showgirl move?
I love all the show girl moves can't decide plus I change them all the time to keep my ladies on their toes!

Who's your favourite Diva and why?
I do like JLo, she's strong minded and shows off her curves.  A great dancer, mother, singer and actress plus more.

If you were sat around a dinner table with Elvis, the Rat Pack, Marilyn Monroe and Johnny Cash, what would you ask any of them and who would you sit next to?
I would sit next to Marilyn (who wouldn't), and to the other side who ever got there first.  I would ask The Rat Pack to sing acapella, Elvis to teach me his moves, selfies with Marilyn (think she could give Kim K a run for her money) and Johnny Cash to tell me his stories, as I bet he has some.

Eating healthy daily is important, but when you're treating yourself, what is your most deliciously naughty favourite food?
My naughty treat would be a warm cookie and ice cream mmmmm... 

Do you have any cool tips on how we can keep active outside of class too?
Well having a young baby I try to get out and walk a lot.  Even without a baby walks are fab for general exercise, especially if you have some friends with you or you can walk round scenic places.
By S TWIST 24 Jul, 2017
So, Vicki, tell us more about yourself and your fitness background...

I have always loved dance since I was little.  I used to do ballet, Spanish, Street, Hip Hop and even Belly Dancing!  So, when I heard about Burlexercise I had to get involved.  I've been a fitness instructor for 6 years, also coaching Zumba, Insanity and Kettlercise, but Burlexercise is by far the most fun, and the music is absolutely incredible (you can't help but sing along out loud), AND it caters for all ages!  I have ladies from 20 years old up to 84!!

When I was in my early 20's I used to be over weight and hated the fact I'd let myself get to that stage.  I managed to shift 3 stone from dieting and then attended fitness classes to help keep the weight off and loose more.  I wanted to share my story with people that you can loose weight and get healthy without having to starve and live off lettuce, so that's when I started to get into instructing.

What's your favourite Showgirl movie?
My favourite show girl movie is most definitely the Moulin Rouge! I studied the film at dance college and even choreographed a routine to Roxanne.

Who is your favourite Diva and why?
My favourite diva is Marilyn Monroe! I have a tattoo on my arm of one of her quotes:  "Give a girl the right heels, and she can conquer the world!" She's a big inspiration to woman especially with those curves! 

If you were sat around a dinner table with Elvis, the Rat Pack, Marilyn Monroe and Johnny Cash, what would you ask any of them and who would you sit next to?
If I was sat next to her at the dinner table i think I'd be too star struck to speak, haha! But I'd ask to borrow the famous white dress!

Eating healthy daily is important, but when you're treating yourself, what is your most deliciously naughty favourite food?
With being previously over weight I do eat healthy the majority of the time, however when I need to indulge I am a sucker for chocolate, I have a real sweet tooth, so as long as it's oozing I'd be ordering it!

Do you have any cool tips on how we can keep active outside of class too?
To keep active when I'm not teaching my classes I head out for a walk, I'm a real beach lover, so enjoy strolling the coast on dry days.  I recommend any type of walking to my clients.
By S TWIST 06 Jun, 2017
Tell us all about yourself Ceza...

I had never intended on becoming a fitness instructor, having chosen an engineering degree, but while looking for a job after uni, I fell in love with Pilates.  The Pilates studio owner planted the idea of me training to become an instructor.  I've always loved fitness, having tried different types of exercise, capoeira, trampolining, volleyball, aerial hoop, etc. and therefore realised a career in fitness really resonated with me.

A year and a half later, I found out about Burlexercise. I had previously tried Burlesque classes and loved them and I have always loved dancing, so this really appealed to me. I love how Burlexercise combines dance cardio and resistance training, because you don't often get the two together in a class. I love the music and I love how fun it is!

One thing I really love ( yep, there's a whole lotta love in this section ) about teaching fitness is seeing the difference it makes to people. They leave feeling better about themselves, their bodies are improving, they are becoming stronger, fitter, healthier and more confident! All of that makes me happier, knowing I'm making a difference to someone.

What's your favourite Showgirl move?
My favourite Showgirl move is the bum shimmy! Oh, but I also love the cancan! There are too many moves I love. Those two make me feel extra Showgirl and sexy and they are lots of fun to do!

Who is your favourite Diva and why?
My favourite Diva is Cher. I had her cassette as a kid and used to listen to her album a lot. I loved her outfits, even the very daring ones! I think she's had an amazing career, and a woman who demanded a separate room for her wigs while on tour deserves Diva status!

If you were sat around a dinner table with Elvis, the Rat Pack, Marilyn Monroe and Johnny Cash, what would you ask any of them and who would you sit next to?
I would sit next to the Rat Pack and Marilyn Monroe. I would ask them about their amazing journeys to get to where they got and also ask about all the nitty and gritty details behind the scenes, because I'm sure there are lots of amazing stories that aren't known.

Eating healthy daily is important, but when you're treating yourself, what is your most deliciously naughty favourite food?
I love eating healthy food but my weaknesses are bread, I could just eat loads of bread all day everyday and chocolate peanut butter, I just love the combination of peanut butter and chocolate! I believe everything in moderation is OK, occasionally you have to treat yourself and there's nothing wrong with that!

Do you have any cool tips on how we can keep active outside of class too?
I think keeping active is all about doing what appeals to you. If you enjoy walking, walk, if you like swimming, swim, if you like dancing, go dancing or dance around the house ( I do this way too often, hehe ). The most important thing is that you enjoy it, so it doesn't feel like something you have to do!
By S TWIST 25 May, 2017
So Lucy, tell us about you...
I am about to finish my degree in Health, Exercise and Physical Activity and am REPS level 2 qualified with level 3 qualifications in Clinical Exercise Referral for disabled and special populations and older adult exercise.  I fell in love with burlesque about 3 years ago when I found classes and experienced the complete empowerment and body confidence that burlesque promotes.  I have performed burlesque but not professionally, when I found Burlexercise I felt as though this was the perfect outlet to combine my passion for wellness with my love of burlesque and performing!  I wanted to share the self confidence, sassiness and sexiness that I found from practising burlesque and taking care of yourself!  I thrive on helping people realise that exercise is fun if you find the right outlet!

- What's your favourite Showgirl move?

My favourite showgirl move is 'Shiiiimmmmyyyy!!!'

- Who is your favourite Diva and why?
My ultimate diva and absolute icon is Joan Collins! She epitomises class, poise and strength without compromising femininity!

- If you were sat around a dinner table with Elvis, the Rat Pack, Marilyn Monroe and Johnny Cash, what would you ask any of them and who would you sit next to?
I would ask Marilyn about her secrets, I bet she had so many tales to tell! I'd sit between her and Johnny Cash, that would be an interesting sandwich!

- Eating healthy daily is important, but when you're treating yourself, what is your most deliciously naughty favourite food?
My favourite 'naughty' food is homemade extra spicy chilli with sweet potato fries, guacamole and lots of cheese! I don't necessarily believe any foods are naughty tho, if you eat moderately and make sure you move enough, nothing is naughty!!!! 

- Do you have any cool tips on how we can keep active outside of class too?
I believe that physical activity should not have to be a chore, do what makes you happy! Dance, walk, run, swim, just move your body and you'll feel good!
By S TWIST 07 Apr, 2017

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!

By S TWIST 10 Mar, 2017
At Burlexercise we want you to get to know our class teachers, find out who's running a class near you and also get to know what makes them one of our special 'Showgirl Instructors'.   This month we're chatting to the fabulous Kim...  
By S TWIST 28 Feb, 2017
Since 2017 began we have been out on the road, getting Burlexercise classes out around the UK for you to try! 

In January we joined FitJam at Alton Towers, a fun fitness weekend filled with a huge variety of classes to experience and try.  You can see a snippet of us at FitJam 2017 in the video below. 

We love attending fitness weekends.  We get to teach the workout with a wiggle to new class members who haven't tried Burlexercise before.  The classes are always high energy and buzzing and the feedback we get at the end of class, is what makes it all worth it!

"This was fantastic.  I was expecting a class of low energy and just to cruise through it, but I was pleasantly surprised!  It was a real workout, but really fun at the same time. That flew by!  We'll be back tomorrow."  Claire - FitJam 2017

Why we feel it works so well as a community class and especially at these events, is because the class itself is designed for ALL ages and fitness levels.  Our Showgirls and Showboys can push themselves to burn over 500 kcal per class, or they can take it at their own pace and enjoy the eclectic soundtrack; including tracks from Dolly Parton, Britney Spears, Paula Abdul, Moulin Rouge, Copa Cabana, Dirty Dancing and many more! 

The class is 30 minutes dance cardio, 30 minutes resistance with our weighted boas and we finish off with a nice slow stretch to release any tension, making sure our muscles recover quickly. 

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