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Professional Contemporary and Latin dancer, level 3 qualified personal trainer and master tabata instructor. Lisa tore her rectus femoris a year ago and couldn’t perform for 6 months so she decided it was the perfect time to study for her PT qualification. “I’d needed a new challenge other than dance for a while so decided to put all my efforts into the WBFF diva fitness competition. I am now juggling a career of dance and fitness and I LOVE it!”

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Typical day

What time do you get up?
My day varies each and every day but if I am working on a dance project I usually get up at 7.00am.

Do you stretch before you train?
I always stretch before I train whether its gym training or a dance class.

How long do you do cardio for?
I very rarely do added cardio at the gym. My cardio exercise comes from rehearsing and performing dance shows.

What do you eat for breakfast?
My breakfast alternates between two main breakfasts, either a bowl of porridge made with koko milk, cinnamon and banana or a toasted brown pitta bread with an avocado and two poached eggs

What time do you go to the gym?
I don’t have specific gym days or times as my work/dance schedule varies from week to week so it is nearly impossible for me to plan the same days and times each week. I just make sure that I am active 5 times per week and my workouts differ depending on where and what project I’m working on.

What do you eat for lunch?
For lunch I usually eat a grilled chicken breast, a portion or rice and some mixed veg.

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What do you snack on?
I don’t snack so much as I tend eat smaller meals more regularly which keeps my energy levels up but if I do need a snack it will be pumpkin seed butter on a rice cake or a portion of fruit.

What do you do after training?
After training I like to spend a bit of time listening to music rolling on my trigger point foam roller, have a nice soak in the bath and EAT.

What do you eat for dinner?
For dinner I usually eat either a fillet of Salmon, a chicken breast or a fillet of steak with a sweet potato and mixed veg followed by yogurt and a chunk of 85% Green and Blacks dark chocolate.

What is your favourite exercise?
My favourite form of exercise at the moment is tabata training. 4 minutes of high intensity interval training using a mix of full body movements that get you moving up and down and off the floor. I like exercises that are not static and that challenge the body in as many ways as possible.

How many times per week do you train?
I train on average 5 times per week and usually a mix of dance and tabata.

Do you work and if so, what as?
Yes, I do work. I am a professional dancer.

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Training is part of my job as Professional dancer. My usual week when I’m working on a dance project looks like this –

Monday – 10am-11.30am  Ballet class followed by 6 hours of rehearsals

Tuesday – 10am-11.30am  Contemporary class followed by 6 hours of rehearsals

Wednesday – 10am-11.30am Yoga class followed by 6 hours of rehearsals

Thursday – 10am-11.30am Ballet class followed by 6 hours of rehearsals

Friday – 10am-11.30am  Contemporary class followed by 6 hours of rehearsals

Saturday – Rest

Sunday – Rest

Although my rest days are sometimes taken up with rehearsals for a different job or teaching tabata.

My weeks are extremely inconsistent when it comes to the content of what I do but very consistent in the way that I am always active. I think the variety also helps my body stay on form!

Keep an eye out on her social media for more updates 

https://www.facebook.com/lisawelhamwbffpro | https://twitter.com/lisawelham

Website under construction – www.lisawelham.com

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