GET MOTIVATED WITH DPM PERFORMANCE blog ed 10

I woke up this morning feeling like I needed a big workout. I spent the weekend celebrating my 30th birthday so wanted to work off some cheesecake and beers!

So I cranked up the tunes, hit the kettlebell and this is what I did to get my heart rate pumping. Are you brave enough to try it out?

Swings - 1min
Bentover Row - 1min
Clean High Pulls - 1min
REST 2 MINS

REPEAT x 3

I was smashed by the end of that workout and already feel sore 3 hours later! But I feel awesome and ready to take on Christmas tomorrow!


These words from Zig Ziglar are quite timely. A lot of us tend to indulge in too much food and drink at this time of year so remember this:

"Failure is an event, not a person. Yesterday ended last night."

If you fall off the fitness wagon, today is a new day. Start from scratch and lets get the hunger back.

In signing off for 2007, I'd like to wish you and your family a safe and happy Christmas Day tomorrow and here's to making 2008 your best year yet!

GET ON BOARD - 12 DAYS OF FITNESS!

Monday was going to be my final newsletter for the year, but I can't resist telling you about these awesome Christmas presents that you can get your hands on for F.R.E.E!!

I had the pleasure of meeting Dax Moy, The UK's #1 trainer and Pat Rigsby, one of America's premier fitness business operators, while at my seminar in Florida last month.

They have put together this awesome collection where over 250 trainers from around the world - the cream of the crop - give you the best information to take you into the new year.

Topics range from fat loss, motivation, back injury rehab, improving your golf game etc. Basically every possible fitness topic is covered.

This won't cost you a cent, just click on the link below and get your butt to
www.12daysoffitness.com

we are up to day 9 already, but you can get your hands on all the info from previous days just by scrolling down on the link that will be sent to you each day from Dax Moy.

You won't want to download everything but there are a few that I have downloaded and I encourage you to do so as well. Seriously, what have you got to lose?

Remember, that site again is
www.12daysoffitness.com

Oh yeah, there is one of my products on there too!

see you there!

Fire UP!

POLITICALLY INCORRECT FATLOSS ADVICE!

This is must-read material from Canadian Fatloss expert and a bloke I had the pleasure to meet last month, Craig Ballantyne.

I wish I had of wrote this myself!

Politically Incorrect Holiday Fat Loss Tips By: Craig Ballantyne, CSCS, MS http://www.ttworkouts.com/



I was at a big event last week and was reminded howimportant it is to have strategies for this season of high-calorieparties and busy schedules. But I get ticked off by the tired oldsuggestions you find on the Internet or in magazines like Woman's World.



Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the calories from 5 shortbread cookies.



Well it doesn't work that way...So here are my politicallyincorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.



By the way, I "borrowed" a few ideas from contestants in my Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.



Click here to get started with Turbulence Training for Fat Loss:==> http://www.ttworkouts.com/





Strategy #1 - Green Tea & Almonds
One of the most common tips you'll hear is to "fill up" before you go to a party where there will be lots of goodies.



Unfortunately, most people I talk to have no luck with this tip. Most people still go to a party and eat everything in sight.



But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before.



The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.
Hopefully that might work for you...



Strategy #2 - Don't waste your time on any fancy cardio programs
Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.



You can't expect to hit the cardio confessional and burn off last night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.
Here are more nutrition tips:



- Focus on portion control (and if you have no discipline, forgeteven trying to eat just one)- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss bigopportunities to change your diet and lose fat.



Strategy #3 - Take care of yourself first.
My friend Holly Rigsby (of http://www.fitmummy.com/) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.



So take a deep breath. Ask yourself as you're running around to please everyone else, "Have you set aside time for yourself"



Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.



Strategy #4 - Get on a roll
This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays.



Don't procrastinate till January 1st. Get started now. Dozens of men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season.
They aren't waiting for Jan. 1st to show up. They are takingcontrol now, and getting on a roll, and not letting anything (fromwork parties to peer pressure) get in their way.



Strategy #5 - Exercise in short bursts whenever you can
Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!



On a more serious note, here's how to avoid falling off the fitnessprogram during the busy holiday season.



Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts.



Get this workout as part of your bonuses when you start using Turbulence Training today: http://www.ttworkouts.com/



Stay healthy and fit over the holidays,
Craig Ballantyne, CSCS, MSAuthor, Turbulence Training



About the AuthorLearn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at http://www.ttworkouts.com/. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.





His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.





For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.ttworkouts.com/

GET MOTIVATED WITH DPM PERFORMANCE! blog ed. 9

I don't know about you, but I had a great weekend. Got treated to an early birthday present and spent a weekend that involved a punt at the casino, picnic in the bottanical gardens, harbour jet boat ride (a must do if you feel the need for speed!), harley ride around the beaches and an exciting 30 minutes of cricket yesterday afternoon before the rain set in.

Now, I need to recover from all of that and it's time for me, and for you hopefully, to reflect on 2007. Seeing this is the final Monday morning blog for 2007, I'm going to take this self analysis survey from Napoleon Hill's Think and Grow Rich.


SELF-ANALYSIS QUESTIONNAIRE FOR PERSONAL INVENTORY
1. Have I attained the goal which I established as my objective this year? (You should work with a definite yearly objective to be attained as a part of your major life objective).

2. Have I delivered service of the best possible QUALITY of which I was capable, or could I have improved any part of this service?

3. Have I delivered service in the greatest possible QUANTITY of which I was capable?

4. Has the spirit of my conduct been harmonious, and co-operative at all times?

5. Have I permitted the habit of PROCRASTINATION to decrease my efficiency, and if so, to what extent?

6. Have I improved my PERSONALITY, and if so, in what ways?

7. Have I been PERSISTENT in following my plans through to completion?

8. Have I reached DECISIONS PROMPTLY AND DEFINITELY on all occasions?

9. Have I permitted any one or more of the 6 basic fears (Fear of POVERTY; Fear of CRITICISM; Fear of ILL HEALTH; Fear of LOSS OF LOVE; Fear of LOSS OF LIBERTY; Fear of OLD AGE; Fear of DEATH?) to decrease my efficiency?

10. Have I been either ‘over-cautious’ or ‘under-cautious’?

11. Has my relationship with my associates in work been pleasant, or unpleasant? If it has been unpleasant, has the fault been partly, or wholly mine?

12. Have I dissipated any of my energy through lack of CONCENTRATION of effort?

13. Have I been open minded and tolerant in connection with all subjects?

14. In what way have I improved my ability to render service?

15. Have I been intemperate in any of my habits?

16. Have I expressed, either or openly or secretly, any forms of EGOTISM?

17. Has my conduct toward my associates been such that it has induced them to RESPECT me?

18. Have my opinions and DECISIONS been based upon guesswork, or accuracy of analysis and THOUGHT?

19. Have I followed the habit of budgeting my time, my expenses, and my income, and have I been conservative in these budgets?

20. How much time have I devoted to UNPROFITABLE effort which I might have used to better advantage?

21. How may I RE-BUDGET my time, and change my habits so I will be more efficient during the coming year?

22. Have I been guilty of any conduct which was not approved by my conscience?

23. In what ways have I rendered MORE SERVICE AND BETTER SERVICE that I was paid to render?

24. Have I been unfair to anyone, and if so, in what way?

25. If I had been the purchaser of my own services for the year, would I be satisfied with my purchase?

26. Am I in the right vocation, and if not, why not?

27. Has the purchaser of my services been satisfied with the service I have rendered, and if not, why not?

How did you go. I know it was a bit long winded so that's it for today.

I'll be making another post during the week so be sure to check back and see what's on my mind later in the week.

Have a great Christmas, be safe and make sure that your 2008 is a bigger and better year then this year. I know I will be striving for that myself!

RANDOM THOUGHTS FOR A FRIDAY AFTERNOON

While I was training a client in a gym the other day, I couldn't help but have a laugh at the "workout" that a couple of pretty boys were having.

There was about 3 blokes hanging around while 1 guy done what some people would call a set. There was an open magazine with exercises (don't know which one) and the weights were as high as you could get them.

Guess you gotta look cool in front of your mates and show how much weight you can throw around right?

Anyway, what made me laugh was that because the weight was so heavy (thereby providing a proper set to maximise muscle gain) the tempo of the weight was so fast and the body was being jerked around so much that the only possible thing that the guy could have got out of it was a sore back - he was doing 1 arm bent over rows.

To top it off, the very next day, I was in the same place at the same time doing my own training blast when the same blokes were all standing around watching 1 guy bench pressing as much weight as humanly possible, as fast as humanly possible on the Smith Machine while being spotted!

Why you need a spotter on a machine where you don't work properly is beyond me.

I give the guys some credit though, they weren't skinny pencil pushers, but imagine what they could be doing if they were training properly and not to look good in front of their mates?

To see why these blokes were wrong, check out this article that I recently had published in The Inner West Courier:

STOP WASTING YOUR TIME: 5 EXECISE MISTAKES

If you are doing any of the following exercises, stop training like a body builder (unless you are one), and watch as you bust through your training plateaus.

# 1: The Leg Extension Machine: For the front thigh (quadriceps). If it is dangerous to someone who has had a knee reconstruction because of the stress it places on the knee, what makes it safe for everyone else to do? This is the biggest waste of time exercise that gym goers do. Don’t follow the crowd.

# 2: Anything on a Smith Machine: This is a machine where the bar is on a guided cable and it allows you to do Bench Press, Squats, Rows etc. It does the work for you so you don’t have to stablise the bar. If you want to train heavy get a partner or trainer. They will spot you and allow your body to actually work. The only good thing this is for is a Recline Row where you use the bar to do a modified chin up. Oh and I forgot, this makes for a pretty good towel rack!

#3: Adductor/Abductor Machine: This one is popular with the ladies. Work lunges in a multi directional movement if you want to train your inner and outer thighs. Like most machines, they create more muscle imbalances as your stabliser muscles are not being used.

#4: Ab Machines: These can place unnecessary strain on your lower back. For best ab exercises use a fitball or hover/plank variations. The Ab Roller is included in this category.

#5: Seated Shoulder Press Machine: I don’t like the angle this places your shoulders at when you press overhead. For the best shoulder exercises use free weights.


I hope you are not making these mistakes in your training regime? You definately won't be if you are doing any of my sessions!

GET MOTIVATED WITH DPM PERFORMANCE! blog ed. 8

The countdown is on: 2 weeks to Christmas! Know, for the first time ever, I am super organised and finished my last bit of Christmas shopping on Friday! How are you travelling? Make sure you don't have the same attitude to your christmas shopping as you do your own training - it will get done one day.

Following on from last weeks posting about dreaming big, I want you to have a think about these words from Zach Even-Esh, from undergroundstrengthcoach.com:

"I want you to start "feeling" what it's like to be in your new body. Yes, the body you
want 3 months from now, 6 months from now, or 1 year from now, you pick the time frame.

You also get to choose how YOU want to look! Don't worry about figuring out HOW you
will look better and feel better. Just TRUST that this is what you need to make it
happen for you.

And YES, you WILL lose that gut! (or whatever area you are targeting)

OK, back to feeling and visualizing.....

Get really detailed here, there are NO rules to this activity with regards to any
limits. There are NO limits if you choose to live this way!

Every single day, preferably a few times each day, go to a quiet area .

Close your eyes and FEEL what it's gonna be like when everyone compliments you on your
arms, your six pack abs, your muscular legs, your ass kickin' new body.

FEEL what it's like to have your wife going crazy over your rock hard body....or, for
single guys....the girls at the beach turning their head every time you pass them by!

(take in mind that this was written by a bloke for men as his target audience but use the appropriate substiution for yourself).

You can do this, you WILL achieve this. Yes, you will have to walk the walk, but if you
can conceive this picture in your mind clearly and vividly, then the body will achieve
this!

Combine this with the power of walking the walk when you eat and train and you WILL
achieve your visions!

Not bad hey - I do something simular when I am out walking. I try and get out for a longish walk at least once a week just to stretch the legs and give me some thinking time. I visualise what things will look like and how my life will be when I achieve my big dream.

Try it out - what have you got to lose?

FOOD FOR THOUGHT

This one is for the men reading, or it might be interesting news for your partner, Dad etc.

Pepitas Provide a Powerful Prostate-Protecting Punch
By Kelley Herring

If you're concerned about prostate health, carve a pumpkin. Or at least make sure you eat those seeds.

Pumpkin seeds, or pepitas, have been used to treat benign prostatic hypertrophy (BPH) in Europe for centuries. And modern science can now explain why.

The shelled seeds are a rich source of phytonutrients called curcurbitacins. (The outer shell is mainly fiber.) Not only do these nutrients help reduce inflammation in the body, they also reduce the conversion of testosterone to a byproduct called DHT (dihydrotestosterone), which contributes to prostate gland enlargement.

But that's only one part of pepitas' prostate-protecting punch. These little seeds are also one of the best sources of zinc - a mineral that helps prevent healthy prostate cells from transforming into cancerous ones.

You can get the prostate-protecting benefits of pumpkin seeds in any season. They make a great snack, and they're available year round in the produce section of your grocery.

Try substituting pepitas for the pine nuts in your favorite pesto recipe for a healthy twist.

TAKE HOME POINT:

Get some pepitas or pumpkin seeds next time you get your groceries and snack on them for great health benefits!


Get out and make it a great week.

What's your excuse?

Fire UP!

TOP 10 EXERCISES FOR MAXIMUM RESULTS!

I've been getting some great comments from readers who see my articles in the Inner West Courier each week.

So, for those of you who are not in there delivery area, here's your chance to see what people have been talking about.

Each week, I'll post something that has recently been published. And for those who read my article in Monday's posting, that is next weeks article, so you've got a heads up!

Enjoy:

For as long as resistance training has been around, there has been an argument over what exercises give you the biggest return on investment and which ones are better left for those who just want to look pretty in their tight training outfits.

To make the list, the exercise must be a compound movement. This means that the exercise uses more than 1 muscle group during the exercise. The more muscles used in each movement the better.

Isolation exercises are a waste of time unless you are a body builder. This may upset some people, but do you want to look pretty doing arm curls or do you want to get results?

# 1: Snatch – My all time favourite but not for people with bad backs or shoulders.

# 2: Chin Ups – Modify to a recline row with your feet on the ground if you can’t support your body weight.

# 3: Swing – An easier version of the Snatch and doesn’t go over your head.

#4: Front Squats – holding the weights in front of your shoulders is safer for you back and works your arms.

#5: Push Up Variations – T Push Ups, decline, incline, uneven, fitball you name it.

# 6: Clean High Pull – Combines a Deadlift with a Calf Raise and Upright Row.

# 7: Clean and Press – Not if you have shoulder injuries.

# 8: Deadlifts – Great for a tight butt and back of legs.

# 9: Box Jumps – Gets the heart rate up and works your legs.

# 10: Burpees: - although not a strength exercise, I had to throw this in. it is a killer!

If you are unsure what any of these exercises are, your gym instructor should be able to help you. Otherwise a simple google images search should do the trick.

GET MOTIVATED WITH DPM PERFORMANCE! blog ed. 7

I am loving this weather over the last 2 days after all this rain! Glad to see that summer is here for today at least!

I hope you had a great weekend and made the most of your time. I tell you, after running around the world and weddings, christenings etc over the last couple of weeks I enjoyed relaxing yesterday and spending some quiet time at home for a change.

Now that we are into the cricket season, I thought I'd use some lines from one of my favourite players, who unfortunately is not playing test cricket anymore. Justin Langer was the typical battler who worked harder than most to achieve what he did during his career.

His book "The Power of Passion" is an awesome read for anyone who is interested in biographies. Even if you are not a cricket fan, I'd be surprised if you don't enjoy this one.

This is one of his pearlers “Dream and don’t be afraid to dream BIG. Not matter what, don’t let anyone steal your dreams from you”.

Here's my two cents worth: Don't be afraid to tell people your dreams, especially the big ones. It helps keep you accountable.

And to prove that I practice what I preach, I'm going to share my big dream with you.

After being at my seminar in West Palm Beach recently I had one of those lightning bolt moments where you know you are onto something big. I have started developing a product that will see me take on the US market! It is going to be massive! So that's my big dream. To create this product (which I'm keeping under my hat at this time), get some of the industries biggest names on board with bonuses, launch it, and see it take over the North American fitness market!

So stay tuned as next year I will be launching it and I have put it out there so you guys can help keep me accountable.

Don't be afraid to write a comment under this blog posting and tell me what your big dream is. Then we can work together to help keep each other accountable.

Don't let fear hold you back!

FOOD FOR THOUGHT

Instead of my usual article on nutriton, I was in a writing mood this morning, so thought I'd give you some advice, which I am sure you've heard before, but it is always good to get some reinforcement.

DON’T DROP YOUR GUARD

The festive season is the time where everybody starts to relax and wind down after a busy year. The reasons are everywhere – Christmas shopping, Christmas parties, office drinks. You name it there is an excuse somewhere to eat whatever you want and drink too much.

Every action always has a consequence is what we have always been told since we were little. This is no different. The belt buckle usually goes out a notch or two, that loose fitting top is getting more like lycra each week, the energy levels have slumped and the kids are hypo.

Don’t forget the kids eating habits at this time of year as well. Too many soft drinks, lollies, cakes etc will only have them running around like crazy on a massive sugar high. I wouldn’t want to be in your house when you have a few of them on their high!

So my challenge to you is don’t drop your guard. Sure, have fun at this time of year. You don’t have to be a party pooper. But remember if you want to be feeling great come January 1 you have to step up your training regime, don’t let it slide.

If you know you have a big night out planned, add in an extra session that week. Maybe even do a morning and an afternoon session on a particular day. Go into your special function knowing that you can enjoy yourself because you have done your homework during the week.

And as you would say to your kids, if you haven’t done your homework you can’t have any desert!


Get out and make it a great week!

What's your excuse?

SPECIAL DPM BONUS

If you enjoyed my posting yesterday about Chris Widener's The Best Test, then I have a special bonus for you!

Chris Widener himself saw the posting and has graciously allowed me to pass an audio copy onto you guys. Thanks Chris!

Definately click on the link and download it.

This is the exact recording I was re-listening to again last week.

I also recommend subscribing to his newsletter for more of these words to pump up your tyres when you need it most.

so visit www.ChrisWidener.com/free (you may need to paste that in your window) and download the Best Test and add it to your iPod or burn to a cd.


What's your excuse?

Fire UP!

GET MOTIVATED WITH DPM PERFORMANCE blog ed. 6

Last week after I got back from my trip, I was listening to an audio in my car - which by the way I encourage everyone to do, especially if you spend a lot of time driving. You might as well make it productive time.

The title was "The Best Test" and it's from Chris Widener. This is an edited transcript. Well worth checking out.

The "Best" Test by Chris Widener

Some time ago, I spoke to a group of salespeople in Kansas City as they kicked off their new team. It was exciting to see them get excited about making a difference through their work.

The topic they assigned me was "Simply the Best." So as I prepared, I asked myself, "What characteristics would help someone pass the "Best" test?

That is, what are the characteristics of those who become the "best" at what they do?

Here are the thoughts I shared with them:

The Best are Optimists.

You can't get to the top if you don't think that there is a top or if you think you can't make it. One characteristic of those who reach the peak is that they always believe that things can get better or be done better. This pushes them on to be their best.

The Best have Vision.

They can see ahead of the pack. Their eyes aren't locked into the here and now. They see the bright future and what things will look like when they reach their destiny. While working hard for today, they live for the future! They do what Stephen Covey calls begin with the end in mind.

The Best Relentlessly Pursue Excellence.

The status quo is not for them. They want to be the best and experience the best. And that means giving their best. They go the extra mile so that in everything they do, in everything they say and think, they are striving for excellence.

The Best have a Life Long Habit of Personal Growth.

They don't want to stay at the level they are at. They want to grow in their work, their intellect, their spirituality, their relationships, and in every area of their life. And they discipline themselves to put themselves in situations wherein they grow.

Personal growth doesn't "just happen." You choose to grow. I always suggest what Zig Ziglar does and that is to enroll in "Automobile University." Whenever you are driving around, listen to a personal or professional growth tape or CD. Over the long run you will grow. Also, read more. The old saying is true: Leaders are readers. So are those who pass the "Best" test.

The Best Understand that They will be Pushed by the Competition - and They Welcome It.

Like the lead runner in the race who has someone on his heels, the best know that the competition is right behind them. They love it though because they know that the competition keeps them from becoming lazy and resting on their laurels. Instead, the competition pushes them to go faster and to achieve more - to remain the best by forging ahead.

The Best have a Quest for Leadership.

Someone has to lead - it may as well be the best! Those who attain it get there because they want to. They want to lead and help make a difference. And they want to be equipped with the skills necessary to lead others on to a better place.

The Best Leave a Legacy.

They aren't in it just for themselves, though they will surely reap the rewards of being the best. Rather, the build things that last beyond themselves, things that can be enjoyed by others as well.

The Best are Adept at the Two Most Important Pieces of Time and Personal Management: Prioritize and Execute.

Just like weight loss boils down to eat right and exercise, personal management boils down to prioritize and execute. First, prioritize your activities. The important stuff goes on the top. Then, execute: do them. The best have habits and discipline that get them to the top by doing the best things and doing them first.

The Best Focus on Building Relationships.

Success does not come alone. Everyone who achieves much does it with the help of countless others. How do the Best get others to help them? They treat them right. They embrace them and help them. People become the best because they help other people, and people like them.

The Best Make no Excuses.

When they fail they admit it and move on. They get back up and do it right the next time. They let their actions speak loader than their words. They stand tall and do the right thing the next time. No excuses, just results.

The Best Understand that the Good is the Enemy of the Best.

Yes, they could say, "this is good." But that would mean they have settled for less than the best. Many people think that good is good. Good is not good. Good is the enemy because it keeps us from the best. Choose your side: the good or the best. The Best choose, you guessed it, the Best.

The Best Dare to Dream.
While others live the mundane and settle into a life they never bargained for, a rut, the Best dream of a better life. And then they take the risks necessary to achieve their dreams. They live by Teddy Roosevelt's quote: Far better it is to dare mighty things, to win glorious triumphs though checkered by failure, then to rank with those poor spirits who neither enjoy nor suffer much because they live in the grey twilit that knows neither victory nor defeat.Want to be the best at what you do?

Take inventory on the above characteristics and then start moving to bring your life in line with the characteristics of the "best." Then when you get to the top you will know that you have passed the "Best" test.

Chris Widener

FOOD FOR THOUGHT

This is from a blog posting from my friend Brad Pilon, one of the many extraordinary fitness professionals I met while in Florida.

This will be very interesting reading especially for you cereal eaters out there!

Snacking, Obesity, and Making Healthy Food Choices

Today I was in a mood for some snacks. So when I finally made it home and saw that my wife had bought my favorite breakfast cereal I knew it just had to be.

After I finished pouring myself a bowl, I noticed that the nutrition information was indicated for one cup of cereal. One Cup? This is what one cup of cereal looks like...

This made me curious, how much cereal do I usually 'free pour' for myself? After measuring my cereal I was shocked to find that I usually pour 3 cups of cereal for myself. Now, my bowl was not overflowing with cereal...In fact I think it looked pretty normal. Here's a picture...

To make sure I was not just being a little over zealous with my pouring, I had my wife pour herself a bowl, with instructions to pour an "average amount". This is what she poured...

She poured a little over two cups of cereal. Since the recommended amount of cereal is one cup, and I poured myself 3 cups, and my wife poured a little over 2 cups, I decided to take the middle ground and look at the nutritional profile for two cups of cereal. It looks like this...

Calories 460
Fat 9 g (saturated 3 g)
Cholesterol 0 mg
Sodium 210 mg
Potassium 820 mg
Carbohydrates 86 g
Fibre 8 g
Sugars 26 g
Protein 10 g

WOW. So what I was about to eat as my "Snack" was going to be almost 1,000 Calories (3 cups of cereal with a cup of skim milk).

But let's stick with the 2 cups of cereal and compare it to my other favorite snack...

The nutrition profile for a Dairy Milk looks like this..

Calories 220

Fat 12 g (saturated 7 g)

Cholesterol 10 mg

Sodium 70 mg

Potassium NA

Carbohydrates 26 g

Fibre 1 g

Sugars 22 g

Protein 4 g

So, the question is, which one is the better snack?

I compared the middle ground of the cereal intake (2 cups) to one bar of Dairy Milk (Even on a really bad day, I couldn't eat two chocolate bars in a row and not feel gross)

The cereal has added vitamins and minerals, has 6 grams more protein, 7 grams more fibre and 4 grams less saturated fat than the chocolate bar.

However, the candy bar has 24o less calories, 60 grams less carbohydrates and 4 grams less sugar than the cereal.

Comparing the ratios of protein to carbs, the cereal has a 1:8.5 ratio of proteins to carbs (I rounded down) while the candy bar has a protein to carbs ratio of 1:6.5.

So the question becomes is 6 grams of protein, 7 grams of fibre and 4 grams less saturated fat more important than the extra 240 calories, 60 grams of carbohydrates and 4 grams of sugar?

To tell you the truth, I'm not sure which is the better snack. I'm leaning towards saying the Diary Milk would be the healthier option, because I have a hard time beleiving the health benefits of an extra 6 grams of protein and 7 grams of fibre are worth the extra 60 grams of carbohydrates, however I know I can eat 3 cups of cereal and feel alright, but if I ate 3 Dairy Milks in a row, I'd be hurting. (which could be viewed as benefit as I simply cannot overeat chocolate to the degree I could with cereals)

My final point is that I think this little experiment illustrates the fact that when we are pointing fingers and proclaiming that certain food groups are causing our obesity crisis and our failing health, we may want to be careful who we are pointing at and why we are pointing at them.

Interesting reading!

Get out and make it a great week!

What's your excuse?

MY 2 CENTS WORTH - CLEARING THE HEAD

Just got back from a great cardio burst - yep, pracitising what I preach with the short n fast interval sessions.

Sure, I had to work off a few Coors Lights and my favourite pork bbq - the good ol' southern sloppy joes but the main reason was to get in a great session before the weekend and keep the ball rolling now I'm back in town.

Anyway, got a bit sidetracked there!

The real reason i'm writing is that I wanted to remind you of what a great idea creator exercise is.

While enjoying the pain of a Sydney Park Hill set, I came up with a great idea for something that I'm in the process of putting together.

It made me think of all the great initiatives I've had while working out. In fact, I probably wouldn't be with my beautiful girlfriend right now if it wasn't for a lightning bolt decision to make the initial contact while working out.

So, if you are struggling for an idea for something that you are working on, or just need a break from the office - get in a short but high intensity exercise set. The endorphins that get released during and after your exercise session could be the shot that you need for that project you're currently working on.

What's your excuse?

GET MOTIVATED WITH DPM PERFORMANCE! blog ed. 5

I've just finished 3 of the most productive days of my life!

I'm sitting here in my West Palm Beach hotel room in Florida and it's just after 9pm here. I couldn't resist getting on and sharing my excitement! I'll be back in action in good old Sydney Town on Thursday so I'll chat to you then.

In the meantime, i was witness to a powerful presentation from Dax Moy, a Fitness Motivation Expert from the UK.

His advice is very powerful and thought provoking:

"Go to bed a more excellent person than you woke up as"

Simple, but profound I am sure you will agree.

DID YOU GET ENOUGH SLEEP LAST NIGHT?

My new friend and Fitness Business Superstar Craig Ballantyne has these words of wisdom for you on the sleep you've been missing - a good follow on from my blog posting the other week.

Lack of Sleep Makes You Fat

I wish it were simpler, but a lot of things can cause you to gain fat. It's not always just a lack of exercise and an overabundance of food.

So if you are eating right and exercising, but still having a hard time burning off excess inches, maybe you should take a look at your sleeping patterns.

In a study of 30 Greek women, researchers found that those who slept less had more body fat. In fact, for every one-hour decrease in the number of hours they slept, the women saw an increase of almost three percent more body fat.

The researchers were unable to associate a lack of sleep with an increase in caloric intake, so the reason for their results remains a mystery.

But... if you aren't getting seven or eight hours of sleep each night, this could be the missing link in your fat-loss program.

Try going to bed 30 minutes earlier for the next week, and then go to bed even 30 minutes earlier for another week.

See if that helps you lose more fat.

Get out and make it a great week!

What's your excuse?

NOW I’VE SEEN EVERYTHING…

While sitting in my hotel room in South Beach, Florida the other day (yep, thought I’d rub it in!), I’ve seen the future of workout equipment!

Well at least that’s what the ad on ESPN promised. Somehow I’m not convinced.

The “Perfect Push Up” is touted as the perfect way to blast away your abdominal fat (exactly how a push up alone does that has me scratching my head), and increase the size of your chest, shoulders and arms.

I am supposed to be impressed because it has been designed by a Navy Seal.

All it seems is a recipe for a hole on your wallet and a recipe for a wrist injury after it from the stress it places on them.

The “perfect push up” is done on a set of elevated bars that swivel, as you go down into the push up, and turn your elbows in so you finish doing a triceps push up.

The other major concern is that while this machine is tailor made for the guys who love to train their mirror muscles – the muscles that you can admire in the mirror (chest, shoulders, arms), it forgets to address the issue that the majority of people , especially guys, are all chest dominant and have weak back muscles.

Most people don’t like to train the muscles they can’t see. So, this is only going to lead to further postural problems when the back gets constantly neglected.

All this for only 2 payments of $19.95 + shipping and handling. Wow! It almost had me reaching for the phone!

So stay tuned for this will soon be on our shores and you’ll be bombarded with it when you’re working out while watching Channel V or The Morning Show.

It will soon be joining the space under the bed next to the ab roller, the ab swing, the thigh blaster and anything else that people have been sucked into buying.

At least it doesn’t take up much room.

Don’t say you haven’t been warned!

GET MOTIVATED WITH DPM PERFORMANCE blog ed. 4

If you want to get an automatic email for when there are new updates on my blog, which I normally try and do at least one other time outside of this one, sign up on your right hand side.

I love this weather! After a week of rain, this makes you realise you're living in the best country in the world! I look forward to more of this when I fly out to Miami tomorrow - just thought I'd make you jealous!

I've recently finished reading a great book by Keith Ferrazzi "Never Eat Alone". Despite the title, it is not about food or diet. It's about "building a lifelong community of colleagues, contacts friends and mentors" to steal the line off the front cover. This is well worth the read for anyone who is in a communicating role with your business or job role.

If you are keen, get it online at Amazon like I did to save you about $20 including postage.

"Human ambitions are like Japanese carp, they grow proportional to the size of their environment. Our achievements grow according to the size of our dreams and the degree to which we are in touch with our mission".

That is the exact reason why I am paying a small fortune to attend a seminar in Florida this weekend. I'm expanding my environment to achieve bigger things.

What are you doing to achieve your dreams?

FOOD FOR THOUGHT

I always tell people who want to lose bodyfat to downsize their portion sizes. Most people find this hard to do (especially at first).

Here is a great way to help you do this, from American Doctor Al Sears

Fill Up on Filling Foods

By Al Sears, MD

Last weekend, I went to a picnic at my son's school. (The warm weather here in Florida allows us to barbeque during the winter.) As I stood in line to get my burger, I watched the other parents piling huge mounds of food onto their paper plates.

Then I watched many go back for seconds of French fries, potato salad, and homemade brownies.

This made me think of a pair of studies I read recently.

In 1984, researchers from Penn State asked the students who were participating in their study to eat their meals in the school cafeteria ... and to take as much food as they wanted.

Then, in 2003, researchers from Rutgers did the same thing - and they found that their subjects put 20 percent to 50 percent more food on their plates than the Penn State students did in 1984.

Clearly, people are eating more than they used to. But why?

Here's my take: It's the kind of food we're eating that makes us eat more. High-carb and highly processed foods lower sensitivity to a hormone called leptin.

Leptin is the messenger that tells your brain "I'm full." Without it, you keep eating and eating.

The easiest way to eat smaller portions is to eat foods that make you feel full sooner. So instead of trying to deny yourself, focus on foods high in protein - like lean meats, poultry, fish, and nuts.

These foods trigger the leptin receptors in your brain and give you the feeling that you've "had enough."

Another winning strategy is to use the glycemic index. Foods that score below 40 keep your blood sugar and insulin at low levels. This is the key to preventing weight gain if you're going to a party or out to dinner and expect to be eating a lot.

TAKE HOME POINTS:

* To reduce portion sizing, focus on foods that will fill you up

* Follow a low Glycemic Index guide to help you stay fuller for longer.

* High Protein foods like nuts, meat, poultry and fish

To help you on the road, I've been able to find this sheet that you can use. To get your copy of the glycemic index Dr. Sears gives his patients click on the link below or paste it into your browser

http://www.alsearsmd.com/signup/glycemic-etr/

Get out and make it a great week!

What's your excuse?

DPM SALE ENDS IN 4 HOURS!

My DPM sale ends in 4 hours! If you have been sitting on the fence, don't hesitate any longer - this offer expires at 12pm today (friday)!

Make sure you finish the year on a strong note or be set for 2008!

Offer 1: DPM Performance Group Training Vouchers

This is for the group training devotees!

Pre-order your next group training package and save!

Simply buy 2 vouchers (for 2 programs) for $200 and get 1 voucher free (up to $120 value)

Seriously, you'd be crazy to miss this.

If you sign up for my group training programs on a regular basis, or have been out of the game for a while and need a reason to get back in, this is it!

You can get basically 6 months of training for only $200, or use the vouchers concurrently (attending 3 different groups a week) and pay for only 2

These vouchers are for programs of either 6 or 8 week lengths.

I'll email you a voucher that you must redeem for this offer to be valid.

You can pay upfront for any group package and redeem it anytime in the next 6 months. They will have an expiry date.

Get in now and beat any future price rises! Yes, 2008 is a new year, and I'll be reviewing all my service fees at year end. If there is a price hike, it won't bother you as you've already paid with 2007 prices!

I won't be taking any orders by phone. Only email.

HOW DO I ORDER? Simply email me at fitnesstrainer@telstra.com. I'll provide bank or paypal details if you want to use your credit card to purchase. No cash option for this one sorry.

Offer 2: GET BRANDED WITH DPM ACTION WEAR!

ALL of my DPM training T-Shirts have been slashed by 50% and are now below cost at $20 each!

They are selling fast with most sizes already sold out.

These cool-dry material shirts are white and will be great for training in the hot weather! You won't have to suffer from wearing your sweat soaked cotton shirt again!

To sweeten the deal even further, buy 2 and I'll give you a 50% off voucher for your next group training program. Yep, you can get any 6 or 8 week group training program for half price!

The shirts are pictured on your right and the sizing is limited to:

LADIES: 14 - only 2 left!

MEN: Large - 4 left!

MEN: Extra Large - only 1 left!

Simply email me with your size. First in best dressed, literally!

HOW DO I ORDER? Simply email me at fitnesstrainer@telstra.com. You can pay cash next time we train or I'll provide bank or paypal details if you want to use your credit card.

For those overseas or interstate people, your investment will be $25 Aussie dollars including postage and packaging.

I look forward to your email!

DO YOU SUFFER FROM SLEEP DEPRIVATION?

Sleep deprivation is a very common theme in alot of people I train. Whether it be from a child who doesn't sleep well at night, not getting to bed early enough, not being able to switch off at night or not being able to get back to sleep if you wake in the middle of the night.

This might be one of the reasons why you are not losing weight if you try to eat and train right but still get nowhere.

This is an interesting question that I found while doing some research during the week. It is from Strength Coach Jimmy Smith's newsletter which is always full of great information. This bloke does alright for a young kid - he's around 25 from memory!

Q: Jimmy how do you usually assess and determine the quality of sleep with your clients?

A: Sleep is a very important factor since it is one of the best things that we can do to enhance recovery. It also is one of the more undervalued things in today's society.

We're busy but ignoring sleep is down right dumb. The problem begins once everyone says that if they just had a few more hours of sleep they'd be better off. That isn't always the case and is the underlining sign of a nutrition problem.

This is a questionnaire that I give to clients with sleep issues. If they answer "yes" to two or more questions then they have an issue.

Answer YES if this applies to you more than one night a week

1.Do you have trouble falling asleep at night?

2.Do you have difficulty waking up in the morning?

3.Do you sleep less than 8-9 hours a night?

4.Do you wake up once or more during the night?

5.Do you sleep in a room with any light or noise?

6.Do you wake up feeling tired?

7.Do you wake up only with an alarm?

8.Do you go to bed later than 11 pm?

9.Do you get up earlier than 6 am?

10.Do you use medication for sleep?

If you've answered yes, to more than 2, see how you can change those and see if you notice any difference.

For more information on Jimmy, visit http://www.jimmysmithtraining.com/index.htm

GET MOTIVATED WITH DPM PERFORMANCE! blog ed. 3

If you missed my post on friday about my crazy new sale offers to keep the DPM birthday train rolling, then scroll down. Read the whole post so you don't miss out on anything!

There are only 3 early bird gifts left, so the first person that responds gets it! Some of the shirt sizings have already sold out so if you want to be part of the action don't wait - get into it now!

Now, onto other matters.My quote for this week is from Edward Stanley, 3 time Prime Minister of the United Kingdom in the 1800's. I love it.

I was having a conversation last night with my Aunty about my 25 year old cousin who is on meds for high blood pressure and can't be bothered to exercise. This is basically what I told her:

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness”

Even though this is nearly 200 years old, it could never be as true as it is today.

What's your excuse?

FOOD FOR THOUGHT

I have been into my flaxseed Oil lately, either with breakfast or on top of my veges. The health benefits of flax are numerous. Read on for some other interesting info on the power of flax.

Control Your Hunger With Flaxseeds

By Jonny Bowden, PhD, CNS

For anyone trying to lose weight, eating right and exercising are sometimes only half the battle. If you eat too much - even if you're eating healthful foods - you can still end up gaining weight.

Fortunately, you can help control your hunger with a single tasty food.You have probably heard of flaxseed oil, the best-known plant source of omega-3 fats.

But flaxseeds themselves are even better for you - especially when it comes to curbing your appetite. In addition to omega-3s, one ounce of flaxseeds provides the added benefit of eight grams of fiber.

The more fiber you eat at any meal or snack, the slower the rise in your blood sugar... which helps to keep the hunger hormones at bay.

Flaxseeds are easy to incorporate into your meals. Just toss a handful into salads, smoothies, or vegetable side dishes.

So there you have it, check out your health food store and try and find the actual seeds. Failing that, go to the fridge section of your chemist of health food store and get onto the Oil.

Clearer skin, healthier cardiovascular system, improved colon health, the list goes on.

TAKE HOME POINT:

Simple, go out and buy flax seeds themselves or flax seed oil and read the 2 paragraphs above!

Go out and make it a great week and fire UP!

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SO, HERE'S THE DEAL!

I'm going to up the ante with the special DPM Performance 2nd Birthday Offers!

Why am i doing this? Well, my car got serviced this morning and it's gonna cost me a bit, so I need your help!

So here's the deal. I've got 3 offers for you and i'll extend the sale deadline until 12pm next friday (9th November).

Offer 1: DPM Performance Group Training Vouchers

This is for the group training devotees!

So, if you are signing up for any of my new programs that were launched yesterday, or are sitting on the fence, then this should be a no-brainer.

Pre-order your next group training package and save!

Simply buy 2 vouchers (for 2 programs) for $200 and get 1 voucher free ($100 value)

Seriously, you'd be crazy to miss this.

If you sign up for my group training programs on a regular basis, or have been out of the game for a while and need a reason to get back in, this is it!

You can get basically 6 months of training for only $200, or use the vouchers concurrently (attending 3 different groups a week) and pay for only 2

These vouchers are for programs of either 6 or 8 week lengths.

I'll email you a voucher that you must redeem for this offer to be valid.

You can pay upfront for any group package and redeem it anytime in the next 6 months. They will have an expiry date.

Get in now and beat any future price rises! Yes, 2008 is a new year, and I'll be reviewing all my service fees at year end. If there is a price hike, it won't bother you as you've already paid with 2007 prices!

I won't be taking any orders by phone. Only email.

How do I order? Simply email me at fitnesstrainer@telstra.com. I'll provide bank or paypal details if you want to use your credit card to purchase. No cash option for this one sorry.

Offer 2: GET BRANDED WITH DPM ACTION WEAR!

ALL of my DPM training T-Shirts have been slashed by 50% and are now below cost at $20 each!

These cool-dry material shirts are white and will be great for training in the hot weather! You won't have to suffer from wearing your sweat soaked cotton shirt again!

To sweeten the deal even further, buy 2 and I'll give you a 50% off voucher for your next group training program. Yep, you can get any 6 or 8 week group training program for half price!

The shirts are pictured on your right and the sizing is limited to:

LADIES: 10, 12 and 14

MEN: Large and Extra Large

Simply email me with your size. First in best dressed, literally!

HOW DO I ORDER? Simply email me at fitnesstrainer@telstra.com. You can pay cash next time we train or I'll provide bank or paypal details if you want to use your credit card. For those overseas or interstate people, your investment will be $25 Aussie dollars including postage and packaging.

EARLY BIRD BONUS:

As an extra bonus for those people who like to take action and take it fast! I'll be giving you a FREE copy of Craig Ballantyne's Turbulence Training 8 week Body Weight and Dumbbell Program.

This program alone is valued at $24.99 USD and is a great workout for you to do in your home or gym with limited equipment. It will be the perfect complement to your DPM training programs!

The Turbulence Training method of supersetting and interval training is a fatburning machine!

So get in NOW, this is only valid for the first 10 purchases!

What's your excuse?

Fire UP!

DPM PERFORMANCE 2ND BIRTHDAY SPECIAL OFFERS!

To Celebrate 2 years since the registering of the DPM Performance business empire, I'm having a birthday sale!

So, unlike any normal birthday where I get the good stuff, you are going to be the ones to benefit here! I'm feeling pretty generous so read on for some great deals!

There are 3 special offers (offer 3 is the big one so read on!) that all last for exactly 1 week - or until stock goes.

11:30am on Monday November 5 all bets are off.

So, what are the offers? Glad you asked!

OFFER 1:

Every 5th purchase of a DPM Performance T-Shirt is free!

That's right - every 5th person that invests in a shirt, yours is free. How do I work this out? The 5th email that comes into my inbox saying I want a shirt gets it for free!

These shirts are great quality, cool dry material that will help keep the sweat out and won't get heavy as you train in the summer heat.

They won't last long as stocks are already limited!

Sizes available 10, 12, 14, L, XL

I'll even post photos (see to your right) so you can see what you're getting!


What's my investment? $40 or free if yours is the 5th order

How do I order? email me at fitnesstrainer@telstra.com with your size and good luck!

OFFER 2:

Every 5th program design is free!

Are you wasting your time at the gym or with your training? Then get a personally designed program from me to complement your goals and see you reach them faster.

I'll email you a quick questionairre about what you want to achieve. You send it back and you have your program in your hot little hands in PDF format within a 3 day turn around.

My fatblast participants received this and I have seen great results from the ones who actually did their homework!

Same rules apply as above. 5th person who emails to say they want to invest in a personally designed program gets it free!

Ok, I'm in, what's my investment? $60 for a personally designed program that will last you 6 weeks.

For the first 10 orders, I'll even throw in a bonus voucher for your follow up 6 week program! So if you strike it lucky, you could get 12 weeks of program design for free if you are the 5th or 10th email order.

OFFER 3:

This is for the group training devotees!

Pre-order your next group training package, for any group training program that you choose to sign up for and the 5th order once again is free!

I'll email you a voucher that you must redeem for this offer to be valid.

You can pay upfront for any group package and redeem it anytime in the next 6 months.

What's my investment for this? $100 for any 6 or 8 week group training program and don't forget, the 5th order is free

To sweeten the deal even further, if you prepurchase 2 packages for $200, I'll throw in the 3rd one free too!


I won't be taking any orders by phone. Only email. If I am not online when it comes through, the time on your email will determine what order you come in.

How do I order? email me at fitnesstrainer@telstra.com with your order with the subject title of offer 1, offer 2 or offer 3 and good luck!

I'll respond back to you asap to tell you how to redeem and pay for your purchase.

This offer will expire on Monday November 5 @ 11:30, exactly 1 week from now!

What are you waiting for?

Hit that compose email button NOW!

GET MOTIVATED WITH DPM PERFORMANCE! blog ed. 2

If you haven't checked back here since last Monday, there are 2 new posts. The video is essential watching for those who suffer from upper back issues from being on a computer all day.

The words below are some of my all time favourite, from American Author and Platform Speaker Jim Rohn

The Ant Philosophy by Jim Rohn

Over the years I've been teaching kids about a simple but powerful concept - the ant philosophy. I think everybody should study ants.

They have an amazing four-part philosophy, and here is the first part: ants never quit. That's a good philosophy. If they're headed somewhere and you try to stop them; they'll look for another way.

They'll climb over, they'll climb under, they'll climb around. They keep looking for another way. What a neat philosophy, to never quit looking for a way to get where you're supposed to go.

Second, ants think winter all summer. That's an important perspective. You can't be so naive as to think summer will last forever.

So ants are gathering in their winter food in the middle of summer.An ancient story says, "Don't build your house on the sand in the summer."

Why do we need that advice? Because it is important to think ahead. In the summer, you've got to think storm. You've got to think rocks as you enjoy the sand and sun.

The third part of the ant philosophy is that ants think summer all winter. That is so important. During the winter, ants remind themselves, "This won't last long; we'll soon be out of here." And the first warm day, the ants are out.

If it turns cold again, they'll dive back down, but then they come out the first warm day. They can't wait to get out.

And here's the last part of the ant philosophy. How much will an ant gather during the summer to prepare for the winter? All he possibly can.

What an incredible philosophy, the "all-you-possibly-can" philosophy.

Wow, what a great philosophy to have - the ant philosophy.

Never give up, look ahead, stay positive and do all you can.

To your success,
Jim Rohn

FOOD FOR THOUGHT

For those who suffer from bad knee pain you have probably heard me harp on about this for a while now. It works, and I've tried to go without it and paid for the consequences a few months later.

Glucosamine -- Your Best Bet for Osteoarthritis
By Dr. Ray Sahelian

Every seven years I take a test prepared by the American Board of Family Medicine to maintain my medical board certification.

The last time I took the test I clearly remember a multiple-choice question regarding osteoarthritis. The choice of answers disturbed me.

The question basically asked the ideal long-term treatment for osteoarthritis. The choices were:
1. Aspirin.
2. NSAIDs such as naproxen or ibuprofen (Motrin).
3. Acetaminophen (Tylenol) up to 4 grams a day.
4. Combination of aspirin and other NSAIDs.

What disturbed me was that there was no option for glucosamine and chondroitin or other natural methods. (In fact, throughout the whole test, I hardly remember any questions regarding the use of nutrition or nutritional supplements in the treatment of common medical conditions.)

Later I found out their "correct" answer was c) Acetaminophen. But is there an alternative?
Researchers from Madrid, Spain, compared the benefit of glucosamine sulfate versus acetaminophen (Tylenol - or panadol here) on the symptoms of knee osteoarthritis during a six-month treatment course.

Patients were randomly assigned to receive1500 mg of oral glucosamine sulfate once daily, 3 g acetaminophen a day or a placebo.

The findings of this study indicate that, in the long run, glucosamine sulfate is more effective than a placebo and as or more effective than acetaminophen in treating knee osteoarthritis symptoms.

Acetaminophen reduces joint pain quicker than glucosamine, but it can cause harm to the liver, even at doses of 1 gram a day. I do not think it is a good drug to be taken long term for a chronic condition such as osteoarthritis.

I wonder how many years it will take for the American Board of Family Medicine to include natural supplements as options in their questions and answers.

Ray Sahelian, M.D., is a practicing physician and best-selling author. He is a leading authority on natural supplements and nutrition.

TAKE HOME POINT:

If you have bad knee pain go to a health food store or chemist and buy Glucosamine Sulfate. Make sure it is sulfate.

If you have seafood allergies (as it's derived from shellfish), are pregnant or don't eat any meat for whatever reason, go for flaxseed oil, which you should all be having daily anyway!

Get out and make it a great week!

What's your excuse?

LET ME ASK YOU ONE SIMPLE QUESTION...

Are you 100% pleased with the way that your life and your body is heading at this current moment?

Well, I've got the perfect solution for you!

On wednesday, I purchased this awesome new book by Ryan Lee, a man i've admired, and whose prodcuts i've been purchasing for a while.

His new book is "The Millionaire Workout". I can't wait to get this copy in my hands!

Now, normally I don't get too excited with the release of a book. But the bonuses that come with this book is what got me over the line.

The bonuses alone are worth over $1000 so that's why i'm sending this out to you today.

It also includes one of my reports so I'm also partially biased as this is my first bit of world wide exposure!

http://www.1shoppingcart.com/app/?Clk=2144940

The bonuses include 43 ebooks (yep, including mine) that you can download instantly on fat loss tips, motivation, recipies, low back pain, workout plans etc but the real things that got me in are the magazine subscriptions.

You get 12 month subscriptions to these magazines and more - these will be essential reading for anyone who is interested in improving either their business or health

* Success

* Inc.

* Total Health

* Health and Wellness

* Revenue

* Pyschology Today

This will cost you around $50AUD but worth every cent just for the bonuses so check out the link below and get on board.

Today could be the turning point for the rest of your life!

http://www.1shoppingcart.com/app/?Clk=2144940

What's your excuse?

AWESOME EXERCISES FOR OFFICE WORKERS IN PAIN

Do you suffer from upper back pain?

Do you suffer from tight shoulders and neck?

Do you realise that this is because you sit at your desk all day?

Click on the link to see how to get some relief!

Get Motivated with DPM Performance!

Welcome to the first online edition of your weekly motivational pep talk - share the link with your friends and come back and visit as much as you need to during the week and beyond if you read something you really like!

This weeks words come from one of my favourite Strength Coaches - Zach Even-Esh. Zach is a great guy who has some awesome ways of motivating people. Check out is site http://www.undergroundstrengthcoach.com if you want to see some of his crazy work!

NO excuses!

What are you doing to step up your training?

Are you incorporating new methods of training? Are you working smarter AND harder? Are you eating better?

It's time you step it up, young or not, stop making excuses and do something BIG! If you're going to do something then you go all the way! You go for the best and nothing less!

This is what I expect of myself and this is what I expect of my clients. Without this belief system you'll be another average Joe or Jane. I don't think that's what you want.

I love how he doesn't mince his words!

FOOD FOR THOUGHT

Preventing Migraines - a New Approach - by Jon Herring

Thankfully, I don't suffer from Migraines, but I know a lot of you do. Check out this info for some potential relief next time you have one. If you are short on time, scroll down to the bottom for the take home points in blue (thanks for the feedback on the survey!)

It has been well documented that those who suffer frequent migraine headaches have an increased risk of high blood pressure, heart disease, and stroke. While some doctors wondered if there might be a causal relationship, it appears that is not the case.

New research is pointing to insulin resistance as a possible cause of both migraines and vascular disease.

Resistance to insulin and the resulting high concentrations of blood sugar are known risk factors for vascular disease. We also know that insulin resistance is common in those who suffer migraines.

In a study performed at the University of Turin's Headache Centre, researchers compared insulin sensitivity in 30 migraine patients and 15 healthy subjects. At the outset, both groups had similar levels of sugar and insulin in their bloodstreams.

However, when the subjects were given a high-sugar drink, the blood sugar levels of the migraine patients remained much higher and for much longer than those of the control group. Other tests revealed that those in the migraine group did, indeed, show resistance to insulin.

This would suggest that if you suffer from migraines, improving your sensitivity to insulin could not only reduce their incidence, it could also reduce your risk of heart disease.

To improve insulin sensitivity, eliminate sweets and high-glycemic carbohydrates from your diet and exercise consistently.

Resistance exercise (bodyweight calisthenics or weight lifting) and high-intensity cardio are the most effective ways to reduce insulin resistance.

In addition, consider supplements (such as magnesium, chromium, and cinnamon) that are known to improve insulin sensitivity and benefit blood sugar levels.


TAKE HOME POINTS

* Insulin Resistance means the body needs more insulin to do it's job in the body (basically helps with metabolism of carbs among other roles) and as a result slows your metabolism.

* It also seems to increase your chances of a migraine. Insulin resistance is also a reason why some people can't lose weight even when eating and training properly

* Best way to increase your bodies ability to process insulin is through superset training - 2 exercises in a row without a rest.

* Magnesium, Cinnamon and Chromium (beef, wholemeal bread, capsicum) can also help boost insulin. The article suggests supplementing with these, i recommend getting them naturally through the food sources in brackets above.

Get amongst it and make it a great week!

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Welcome on board!

Welcome to the inaugural blog for DPM Performance!



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Check back whenever you want for your dose of inspiration. If you are feeling low during the week and need your tyres pumped - then get online and get reading.



I'll post my weekly quotes, nutrition advice and also some workouts and just my two cents worth from time to time.



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