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Getting the Mental Attitude of – No Excuses!

As my client comes into her training session, she tells me “I wish I could be as motivated and as consistent as you!”

Unfortunately sometimes we set goals and then ‘life’ gets in the way and we don’t always finish what we started. We find every excuse to tell ourselves; why it’s not the right time to start taking lunch to work, start exercising or stop having that can of coke or muffin for breakfast.

However if you look at your actions throughout the day you will find that the things that are most important to you or that you hold in highest value will get done and you always make time, no matter how busy you get.

So let me ask you a question. Why is it important for you to change your eating habits and fitness levels? What is your reason for doing it? What is your Why?

For me at the moment my ‘Why’ is that I have a competition coming up which I’m sure many of you have heard of; Tough Mudder. Shortly after that I will be competing in my first figure bodybuilding competition.

As a technician in the medical device industry my job requires a lot of travel which can at times be one of those annoying things that can get in the way of my fitness goals. So when work asked me to go to New Zealand for a week I was anything but enthusiastic. Now I could have looked at this two ways; a way out for getting behind on my training and excusing myself for slacking off OR I could do the best I can and work within my circumstances.

No surprise with fitness high on my values, I went with the second option. Here are some simple ideas for those of you who travel for work just like me

Food Ideas

  • Bring throw away plastic containers with you and ziplock plastic sachets.
  • Buy a roast chicken and separate it in the containers and store it in your mini bar
  • Make cucumber, carrot or capsicum sticks and put it in the plastic sachets

A couple of fast takeaways I opted for at lunch on the days I was unprepared.

  • Subway only salads with no bread and steak pieces
  • Poached eggs, mushrooms and avocado and handful of nuts
  • Kebab Chicken meat and salad
  • Frittata with no gluten or dairy


You can always go for a run somewhere so I bring my runners everywhere. However if your day starts before sunrise and finishes after sunset then sometimes you may have to exercise in your hotel room so here are some ideas.


Gym Routine Hotel Room Outdoors
  • Dumbell Stationary lunges
  • Push Up With Renegade Row
  • Side to side jumps with burpee
  • Dumbell Punch Outs
  • Jumping Squats
  • Push Ups
  • Jack Knives
  • 400 metre sprint


  • Jumping Lunges
  • Squats (1min)
  • Pushups
  • Burpees
  • Tricep pushdowns
  • Abdominal crunches
  • Planks- 2 minutes


  • Interval running
  • Jumping lunges
  • Squats
  • Push Ups
  • Burpees
  • Box jumps on steps
  • ( Pack a resistance band and you can exercise anywhere)

So there we have it folks! Stay fit and motivated. No excuses!


About Kristine Coffey

A registered nurse, and qualified personal Trainer Kristine knows what it is like to be in demanding positions, currently in the process of opening a new training studio with a business partner, she is aware of what it takes to keep yourself fit and healthy so you can have maiximum productivity each day. Kristine also runs Pantry Makeovers, giving you the right ingredients and showing you how to eat healthy.



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