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!