Shaping Up: How to enjoy the all inclusive without overdoing it

Holidays are there to relax, spend time with family and friends, and make memories.

They are not the time to worry about every calorie or feel guilty for having an extra dessert.

The trouble is, some people think they have to choose between being really strict or throwing all healthy habits out of the window.

The truth is, you can enjoy yourself and still find a bit of balance.

One thing I always suggest is to have a look around the buffet before filling your plate.

It is easy to pile food on straight away, only to spot something else you fancy a few minutes later.

Take your time and choose the foods you will enjoy the most.

Try to include some protein with each meal, whether that is chicken, fish, eggs or lean meat. Add plenty of salad or vegetables as well. Then if you want chips or a dessert, have them too.

You do not have to earn your food.

You are on holiday.

Another easy win is to stay hydrated. Hot weather and a few alcoholic drinks can soon leave you feeling tired and sluggish. Keeping a bottle of water with you throughout the day can make a huge difference.

Remember that holidays usually involve far more walking than normal.

You might spend hours exploring a new town, walking along the beach or chasing the kids around the pool. All of that movement counts.

If you fancy an ice cream in the afternoon or a cocktail by the pool, enjoy it. You do not need to say no to everything just because you are trying to stay healthy.

The important thing is not turning every meal into a challenge to see how much you can eat.

One plate is usually enough.

Slow down, enjoy the food and stop when you feel satisfied.

Most importantly, forget the guilt.

One week away will not ruin months of good habits. Just like one healthy meal does not suddenly make you fit, one holiday does not suddenly make you unhealthy.

Healthy living is about what you do most of the time, not what you do for one week in the sunshine.

So enjoy the buffet.

Have the dessert.

Order the cocktail.

Then get home, settle back into your normal routine, and keep moving forward.

That sounds like a pretty good holiday to me.

WORKOUT

Beat the Heat Circuit

Whether you are away on holiday or enjoying a staycation, this quick workout is a great way to get your body moving. It only takes ten minutes and will leave you feeling energised without taking up half your morning.

Format

45 seconds work

15 seconds rest

Complete all exercises for 2 rounds.

I always advise a light warm up before you start and a good stretch afterwards.

Exercises

Squat to Knee Raise

Press Ups

Alternating Curtsy Lunges

Mountain Climbers

Standing Shoulder Press

A short workout like this is all you need to keep your body moving. Enjoy your holiday, stay active when you can, and remember that fitness is about consistency, not perfection.

RECIPE

Mediterranean Chicken Pasta Salad

Serves 4

Ingredients

250g dried pasta

2 cooked chicken breasts, sliced

150g cherry tomatoes, halved

1 cucumber, diced

100g feta cheese, crumbled

50g black olives, sliced

2 tablespoons olive oil

Juice of 1 lemon

1 teaspoon dried oregano

Black pepper to taste

Method

Cook the pasta according to the packet instructions. Drain and leave to cool.

Add the chicken, tomatoes, cucumber, feta and olives to a large bowl.

Mix together the olive oil, lemon juice, oregano and black pepper.

Pour the dressing over the salad and mix well.

Chill for 20 minutes before serving.

This is perfect for warm summer evenings and makes a great packed lunch the next day.