Overcoming Set Backs While Traveling (plus ab workout video)

by Belinda on September 4, 2011

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Being out of your normal environment can make working out and eating healthy really hard. All those tempting foods, socializing and no access to a gym can play havoc with your body – and with your discipline!

I am not superhuman lol and all of this has been a challenge for me while traveling in the UK for a friend’s wedding. Apart from the jet lag, the pressure to join in the celebrations was huge. Consequently by the end of the 2 weeks I ended up losing my voice – a combination of too many late nights and good times!

When something like this happens it’s easy to feel like all the hard work has been for nothing. But that couldn’t be further from the truth! Your body is a lot more resilient than you realize. It can bounce back from setbacks quite easily, especially when you have a strong foundation built from regular workouts and good eating.

But what does undermine us is our own thinking. Just because we missed a few workouts or ate or drank too much, suddenly we feel like a failure, like our body has gone to sh*t and we will never get back to where we were.

This is only a TEMPORARY feeling! You need to grab the reigns of your mind and get control of those sabotaging thoughts.

Remember:

1. It takes several weeks to lose your fundamental strength and fitness conditioning (normally I find about 3). So if you can get back into your regular routine within 3 weeks you will be on track within a few days.

2. Your muscles have memory. Once you start working out like you used to, you will regain your strength and muscle tone very quickly. Even if your mind isn’t fully engaged, your muscles will do the rest of the work. Simply put, get your butt back in the gym as quickly as possible! Don’t lounge around feeling sorry for yourself.

3. A break is a good thing! Giving yourself permission to kick back, relax and enjoy some of the vices of life is good in moderation. No one is a machine. We all need to be able to take a break from the disciplined life required to be super fit and healthy. Nothing wrong with that. In fact, we are so blessed that we can, knowing that the hard work already done will help us recover a lot quicker than the average person.

In fact, that reminds me of a great message I received from Sue, a Get Lean client who I met in London for a training session this week:

“When you see pictures & videos of ‘fitness people’ it seems a million miles away. For the few supermen & women. The Untouchables. But having met you, I realised you’re normal. Just like the rest of us. Not perfect, not a superbeing, just someone with drive, determination & the focus to succeed. It made me really believe that if you can do it, I CAN do it. So thanks for that & the pain in my legs LOL”

I’m here to tell you, if I can do it so can YOU! And to help you, I am delivering the on the road workout I promised via video (with my croaky voice)!

On the Road Abs Workout

1. In & Out
2. In & Out Alternate Legs
3. Reverse Crunch/Bent Leg Hip Raise to Balance
4. In & Out with Oblique Twist
5. Reverse Oblique Crunch
6. Russian Twist

This workout is especially great for flattening the tummy and tightening the waist. If none of these exercises are part of your regular routine you will probably feel sore the next day (if so, please leave a message here or email me because you know how I love to make you feel the benefits of working out hard)!

Your goal is to do all the exercises in succession without pausing because each one fatigues the core in a different way to keep pushing you beyond your regular intensity level. Ideal for when you need a kick-start like I did after too much party time.

You can adapt this routine depending on your level; just reduce the reps down to 5, 10 or your goal, 20 for each exercise. If you find the reverse oblique crunch too challenging, swap it out for bicycle crunches instead.

I will be following up with a simple on the road bodyweight workout I did so stay tuned!

Belinda

Your Aussie Transformation Coach

P.S. Don’t forget to share this post with any friends who you think may be able to use it!  Share the Love :)

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{ 11 comments… read them below or add one }

Twaha 'T' November 4, 2011 at 11:25 am

Hi Belinda,

Thanks for your swift response and encouraging words. I will most definately keep you posted.

As to the Aussie friend, your adelaide, surf girl, Rachael Quast.

Rings a bells.

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Belinda November 4, 2011 at 11:46 am

Of course I know Rach! We were in the Boomer Bami Girls Surf Club in Adelaide together :) In fact, Rach filmed this abs workout for me when I was in London earlier this year – small world hey? My pleasure on the response..it’s so encouraging to to hear real life feedback and know my work is making a difference! Bel

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Twaha 'T' November 4, 2011 at 10:49 am

Hey Belinda,

I was rather sceptical before as you were recommended by one of your good Aussie friends, but having watched your video(s) on A/bs, and most importanlty implemented some of the routines, allow me to say that anyone can achieve the results if you are consistent. I have started noticing results.

Keep up the good work.

Twaha

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Belinda November 4, 2011 at 10:56 am

Hey Twaha! Thank you – I love hearing about results, that is the name of the game lol, if we are going to sweat and burn then we wanna see and feel RESULTS! You mention one important word, consistency. I found doing the right things, even if is just a little every day adds up to big results in the long term. So I base my routines around that idea both for myself and my clients. And I like it that you are skeptical – we need to be with so much rubbish out there, fads and gimmicks. I always ask myself 2 questions, did I sweat and can I feel that I “worked out” the next day – if the answer is “yes” to both of those then simply put, result are inevitable!! Please keep me posted on how things go. Belinda PS. which of my good Aussie friends recommend me?? :)

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Karen October 11, 2011 at 12:57 pm

Thanks for the great workout, I will try it tomorrow. I was using weights, a ball and resistance band and doing full body workout (Flavia del Monte) an hour a day for 3 months before I left home. I ate really healthy and was getting in great shape ( I am 47). I am currently in the Republic of Georgia ex USSr where a cegetable is bread or cheese. I never eat bread or cheese at home, but htey are hard to resist here. To add to my mistery I got sick from sleepless nights, bad diet and no exercise. I can not do my full workouts without the weights or ball as it does not have the same effect. I am doing, when I can some bodyweight exercises tabata style, but that is only about 15 minutes. What do you suggest I do 5-6 days a week to get in good shap eand ward off the evils of this food. I am living with a host family so am at their mercy, but have started buying veggies and eating them and fruit a lot to resist their bread and cheese, or to eat MUCH less of them

Thanks so much.

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Belinda October 11, 2011 at 9:03 pm

Hi Karen, I can really identify with your challenges, having travelled a lot for work over the years and lived in lots of different environments where I didn’t have control over the food. It sounds like the whole experience has really thrown you out of whack! Good on you for buying the fruits and veges. If you have to eat them, try to limit the carbs and cheese to during the day and eat light at night. I am currently putting together my Get Lean Bodyweight Fat Burning workout program (available next year) which would be perfect for you – lots of high intensity bodyweight interval training sessions – that will sculpt your body but also burn up a ton of calories. Make sure you subscribe to me so you get an update about that when it’s available. In the meantime, I would get an egg timer and pick 6-8 exercises (bodyweight squats, lunges, step ups, push ups, dips etc (be creative) to make circuit and do reps for 40 seconds for each exercise with 30 secs rest time in between, rest 2 minutes then repeat again 3-4 times. That should get you sweating! Then finish with this abs routine. Please let me know how it goes – I think you will start sleeping better also (chamomile tea before bed is very good to relax). Belinda

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Karen October 16, 2011 at 6:51 am

Thanks will do. The sweets and carbs zap my energy and make me crave themlike crazy but are so imporssible to avoid here, so i will start all my meals and snacks with lots of veggies and fruits (I do like picking persimons from the tree, not used to that in Canada. I cant stand how quickly I am losing my len body. How often shodulI do this type of routine – sounds similar to tabata, and what variations for squats and lunges can I do when my knee hurt (old torm miniscus)

For dips, can I use resistance bands and do push downs instead – or do you have other option that dont put pressure on rotator cuff? I miss my swiis ball

thanks again

Karen

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Paul September 7, 2011 at 7:48 pm

You make that abs workout so easy Belinda but I bet it is very hard ! I’m glad you had a great time in UK ! Now’s the time to hit the gym and get the diet back on track !
Paul x

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Belinda September 7, 2011 at 7:50 pm

I couldn’t agree more Paul! I am back into my routine this week and it feels good :)

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karen September 4, 2011 at 6:53 pm

I always love new ab workouts. The best results have been your ideas. Thank you :) I have told many people about your program(s) both at work (a big hotel spa in Niagara on the Lake, ON) & @ the gym i attend (Niagara Falls, ON). You have many fans here ~and much respect. I tip my hat to you.

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Belinda September 4, 2011 at 7:27 pm

Thank you Karen! I always love hearing that my programs really work :) Thanks so much for spreading the word but more so taking the time to let me know and comment here. Keep me posted on your progress! Belinda

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