In the hol­i­day spirit

How to re­sist temp­ta­tion and stay in shape de­spite those tempt­ing treats

Sport360 - - Fitness & Health / News -

As the hol­i­day sea­son ap­proaches Red Bull ath­lete Shaikha Al Qassemi shares her health and fit­ness ad­vice so you can keep your­self in tip-top shape when you’re on va­ca­tion.

When we travel the temp­ta­tion is usu­ally to lounge by the pool and eat more food, or cer­tainly more fast food be­cause it’s eas­ier to spot when you’re away, but you can still find healthy op­tions when you’re on the go. To make sure you’re stay­ing fit and healthy try and leave your sugar and fried foods at the door, or at least choose the days when you want to have those so you can fit in some ex­er­cise around them. If you are look­ing to have dessert or a cheat meal or food that’s not nec­es­sar­ily healthy try and do some ex­er­cise be­fore­hand, even walk­ing to and from the restau­rant can make a dif­fer­ence.

I usu­ally hol­i­day in Europe and try and buy my own gro­ceries and cook my­self so I know ex­actly what I’m putting into my body. If I’m some­where where I can’t do that I’ll eat healthily through­out the day and then only have one cheat meal. Try not to stress about it though, you shouldn’t feel guilty for en­joy­ing food but if you’re try­ing to stay fit be mind­ful of the calo­ries you’re tak­ing on board. Some­times, a healthy-look­ing break­fast can be de­ceiv­ing. You can get apps that tell you ex­actly how many calo­ries your food con­tains so you can mea­sure what you’re eat­ing and drink­ing - such as my Red Bull when I train.

In terms of ex­er­cise, if you’re stay­ing at a ho­tel there’s usu­ally a gym so try and do high in­tense ex­er­cise that’s one minute of ex­er­cise and one minute of rest. I like to do that on the row­ing or cy­cle ma­chine, as it’s a great way to burn calo­ries and im­prove your car­dio. Swim­ming and run­ning are also things you can do on va­ca­tion, there’s usu­ally a pool or the beach around that you can use. Burpees, squats and push-ups are all great ex­er­cises you can do just in your ho­tel room. I love burn­ing my legs so get­ting on a cy­cle ma­chine is some­thing I do, fol­lowed by lunges or squats for two to three min­utes, and re­peat five times. Burpees in wa­ter are a great way to ex­er­cise, which is re­ally fun to do and will burn loads of calo­ries be­cause it’s harder than reg­u­lar sets.

Feel the burn: Shaikha Al Qassemi likes to do short in­ter­vals of high in­ten­sity ex­er­cise – such as cy­cling – when on va­ca­tion.

Shaikha Al Qassemi b @kik­i­for­cross­fit ✉ ed­i­to­[email protected]

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