Namita Nayyar:
What exercises comprise your fitness regime or workout routine you may wish to share?
Valentina Gottardi:
Physical preparation is essential for an athletically demanding sport played on sand and in any weather condition, like beach volleyball. The winter sessions in the weight room are strongly focused on increasing my power. I love doing exercises like the Olympic clean and snatch. But I also do a heavy part of metabolic work, with exercises directly on the sand of the field. Repeated dashes and leaps, even from positions on the ground, simulate the variety of game circumstances you encounter in tournaments. My weekly routine includes up to four physical sessions.
Namita Nayyar:
How do you train your abs? One secret to your toned body.
Valentina Gottardi:
To train my abs and get a toned body, I follow a few key principles.
I perform varied exercises, always including crunches, planks, leg raises and bicycle crunches. To target different muscle groups. I do these three times a week, giving my abs the right recovery time.
The secret is to concentrate on the correct execution, carried out slowly to control maximum effectiveness.
A second trick is to integrate with other types of exercises, not limiting myself to training only the abs but, in the same session, also the lower back muscles, completing the strengthening of the core.
Namita Nayyar:
Do you take a special diet or have a strict menu that you follow to remain healthy and physically fit?
Valentina Gottardi:
I follow a diet that is as varied as possible and based as much as possible on fresh products. I am careful about the total minimum level of proteins I take, regulating them throughout the day, while I don’t have a precise plan for the quantities of vegetables and fruits, which are anyway always present at every meal. And also in my daily mid-morning and mid-afternoon breaks.
Despite being Italian, I don’t overdo it with pasta, which still remains my favorite form of carbohydrate. I eat it simple, even with just a little excellent and Mediterranean extra virgin olive oil. What cannot be missed, however, is Parmesan cheese, which is originally produced in my region of birth.
Namita Nayyar:
Five foods you absolutely love and five you keep to a minimum.
Valentina Gottardi:
In addition to the aforementioned Parmesan, I cannot live without mozzarella, especially Bufala. I could eat tons of fruit: oranges during the winter, and all the red fruits and the refreshing melon and watermelon during the summer. They are so tasty and they are also sources of liquids and vitamins. Lastly, a condiment and not a food: balsamic vinegar from Modena! I always have a bottle of it with me! A green salad with some mozzarella, a peach and some drops of balsamic vinegar can change your day!
I try to reduce the amount of sweets and cakes as possible but this doesn’t mean that I don’t eat them at all. Pizza is for special occasions, with friends.
Namita Nayyar:
You have glowing skin and gorgeous hair. Share with us your hair care and skincare routine.
Valentina Gottardi:
For my skin, in the morning and evening, I use a gentle cleanser to remove impurities. I then hydrate it with a serum and apply a moisturizer containing a UV protection factor. Given all the time I spend outdoors, I consider this aspect fundamental. Twice a week, I use a scrub to remove dead cells.
For my hair, I use a delicate shampoo, and I apply a restorative mask only to the length. To dry them, I use an ionic hair dryer. I then apply a few drops of flaxseed oil to the ends to avoid split ends.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
