GET MOTIVATED WITH DPM PERFORMANCE blog ed 22

I am feeling refreshed and raring to go after a nice and relaxing weekend.

I spent yesterday catching up with my best mate and his family. I haven't seen my Godson in ages and he is growing quickly.

While I was out in my old playground, I also had a nice lunch with my mum and sister. A good way to refresh the batteries on a Sunday that's for sure.

I hope you had the chance to do the same.

Those of you who have been reading for a while will realise that I like to tie in a quote with a sport that is kicking off for the year, or is having a big game.

So, seeing as the Netball season kicks off this week, I'll borrow some words from former Australian Netball Captain, Vicky Wilson:

"If you do what you always did, you'll get what you always got"

These words and variations of them have been around for a while, but read them again if you have too.

I know I have had to change things in my life on the way to achieving my goals.

If I didn't then I'll get what I was trying to get away from in the first place.

Sounds simple doesn't it.

Yeah, it does.

So make sure that you look at what things need to change.

It may even be something as small as having daily POSITIVE conversations with yourself instead of that self doubt that goes on in the back of your mind.

Back yourself.

What's the worst thing that could happen?

DPM FOOD ADVICE FOR THE WEEK

Saturday night I decided to splash out and have a cheat meal. I was home alone and thought I'd enjoy something that used to be a favourite of mine back in the day, when I used to eat far more rubbish than I do now.

Anyway, I decided to have a Red Rooster Strip Sub Combo. Definitely not the healthiest choice on the market, but hey, it was my cheat meal.

Anyway, to cut a long story short, the strip sub was VERY ordinary. Sure the chips were okay, but it wasn't mouth watering stuff like it used to be.

So what's the valuable lesson to take out of my cheat meal?

First up, I'm human just like you and I like to splash out every now and then.

Secondly, and most important of all, your body has an amazing ability to adapt to something.

Once you take something away from it for a long time, it forgets how good it used to be.

You get used to not having it.

When you do go back and have that one thing, your taste buds have changed and grown accustomed to not having it.

It's the same thing with me and Mars Bars. We used to be best mates, now I haven't touched one in years. Last time I had one it was a waste of a cheat meal.

Smokers are the same.

They cannot stand to be around smokers after being off the smokes for a period.

Your body is an amazing tool that will adapt to the conditions you provide it.

Just like your training sessions.

So, what can you take out of your cheat meal list that doesn't really taste as good as a cheat meal should?

Give it a try and see what happens.

What's your excuse?

Fire UP!

YOGA FOR FAT LOSS? GET OUTTA HERE!

I read this article "Yoga the newest mantra for weight loss " the other day and I had to shake my head in disbelief. I know yoga is big in India and more so in the western world these days, but this is taking things too far!

To cut a long story short, a couple of jokers from India want us to believe that by doing yoga you are getting fat loss benefits.

They seem to be convincing the Indian public of this as they are signing up in increasing numbers.

They are citing the facts that more and more obese people are signing up for classes in India and that it is helping them lose weight.

Don't be misguided my friend.

If you have been reading my blog for long enough you'll know that the best way to fat loss is through resistance training and high intensity interval training methods.

Also, if you read further into the article you'll find out the truth:

"it needs to be scientifically proved that yoga could deal with obesity. 'Yoga has been tested to help diabetes and hypertension patients. But there has been no clear-cut study to prove it could tackle excess weight and obesity.'

So don't be a sucker and head to the nearest yoga class for your fat loss regime.

Check out the article for yourself if you are interested
http://www.andhracafe.com/index.php?m=show&id=32591

Follow the advice below and you'll get there a lot faster!

DPM WORKOUT CORNER

People often ask what I do for my training.

Well, this is what I'll be doing as soon as I'm done posting here...

Remember the old Motley Crue song Kickstart My Heart? Well that was a favourite of mine back in the day, and it reminded me of what happened when I tried this circuit I made up a few weeks ago.

I need to get a quick workout in this arvo, so you can bet this is what I'll be doing when I head downstairs and put some tunes on!

Kickstart My Heart
50 Star Jumps
50 Spiderman Twists
50 Sprinters Shuffles
50 Body Blasts
REPEAT x 2

Doesn't sound like much - give it a shot. Most people find 10 body blasts tough work so try doing 50 each set!

Now I don't know about you, but I'm shutting this thing down and getting outside to kickstart my heart!

GET MOTIVATED WITH DPM PERFORMANCE blog ed. 21

Welcome back after the Easter break. I hope you are refreshed and revitalised after a long weekend.

I know I enjoyed a couple of extra sleep ins, and some high intensity sessions to work off some of the Easter eggs that I ate over the last couple of days - yeah even the pros like to have some treats too!

After the email problems I experienced the last couple of weeks, my daniel@dpmperformance.com.au email is back in action again, so please revert back to that as your primary contact address for me. Hopefully that is the last of the troubles.

I just started reading a new book last night, and already I've got some words of wisdom out of it that I have to share with you.

The book is 'Don't die with the music in you' by Brisbane Broncos Rugby League coach Wayne Bennett.

For those of you who are not familiar with Wayne, he has a reputation of being a bit of a prickly character with the media. But that is only 1 side of him.

He has coached the same side in probably the toughest competition in the world for 21 seasons (since their inception) and won 6 grand finals - not a bad strike record compared to everyone else.

He is also the father of 2 disabled kids and by all reports is a very charitable and likeable person.


The other thing that amazed me when I read it last night was that this bloke is fit - he's late 50's and a couple of years ago during fitness testing with his team, he split them up into 3 groups, ran 2 back to back 7 minute runs with each group (with very short recovery) and finished no worse than 4th in each group. Yeah, he did the test 3 times, the super fit, elite players only did it once each!

Anyway, there is one thing which I've already read that struck a mark with me. By the way, one of my clients mentioned these words to me a while ago, which prompted me to go out and get Wayne's book.

One of Wayne's favourite sayings is "Don't stop three steps short" in reference to these seven minute runs. "It's a state of mind. Three steps won't make any difference fitness wise, but three steps makes all the difference to the psyche.

"You know you haven't taken a shortcut. You know that when you're tired you've found something... The kind of people that stop three steps short, I wouldn't call them losers, but they're not winners either. They always fall short".

Interesting, but it is funny how true it is. I know in the past, I'll be the first one to admit I used to pull up three steps short in things that I'd done, especially during my rugby days - no suprise then that I didn't turn out to be much of a rugby player is it!

In my reincarnation as a Fitness Professional, I've realised my errors and short cuts I took when I was younger just out to have a good time with my mates.

I am inspired now, and committed to taking those last three steps.

Will you join my on the journey?

Enjoy the short week,

Fire UP!

DOES SHANE WARNE HAVE IT ALL WRONG?

I was reading a piece in the Sunday paper about former Cricketing legend, Shane Warne.

Warnie was one of my favourite players and the former world record holder for wicket takers until a chucker from Sri Lanka took over.

It said he was back in training for the upcoming Indian Premier League competition where he will be earning big $$$$.

Apparently he is in career best shape and looks fitter than when he was playing.

For those of you not familiar with Warnie, that would not be too hard! He was not known for his fitness, moreso for his love of the pies, baked beans, VB and his smokes - not to mention his mobile phone which got him in to trouble more times than not!

So where did Warnie screw up?

The article mentioned that he was doing plenty of aerobic training to get him ready after a year and a bit out of the game.

So what's wrong with aerobic training?

Aerobic training is dead! My upcoming FREE report Aussie Fatblast Secrets Revealed, will go into this in further detail.

I will let you know when it is live and ready for your FREE download.

For best results for increasing fitness and stripping down excess body fat - which Warnie had a bit of during his career - Warnie should be doing his high intensity interval training.

This reminded me of an article I posted here in February - 'Fat Loss: Fat Chance!'

http://danielmunday.blogspot.com/2008_02_01_archive.html

and also of last weeks post from Craig Ballantyne on 'Why Cardio doesn't work'

http://danielmunday.blogspot.com/2008/03/why-cardio-doesnt-work-for-fat-loss.html

Hopefully, Shane Warne has google alerts for his own name and will find this post and realise how much more he could be getting out of his training regime.

If he does, the God help the batters that will be facing him in the Indian climate when he lines up for the Rajasthan Royals.

C'mon Warnie, get with the program!

Stay keen, get lean!

GET MOTIVATED WITH DPM PERFORMANCE blog ed. 20

Wow, It's been a busy few days.

I'm sure I don't have to tell you this, but moving is not fun.

After spending all weekend moving and with a new unit full of boxes, I am glad that we have an extra long weekend coming up to recover and get our new home into order.

Anyway, let's get straight into it.

Despite all my moving, I've still been able to find the latest cutting edge information for you.

While making the trip to and from our new place, I was listening to an interview that was done with Fitness Guru Alwyn Cosgrove.

Alwyn tells it how it is and pulls no punches.

He was talking about an abundance mentality that we all need to have. I have listented to this cd a few times and get something new out of it each time.

He used the analogy of the ocean and basically said that the ocean keeps on giving. It is up to you whether you take a cup, a little sand bucket or a large bucket.

It keeps on giving as much as you are able to take.

This comparison can be used in anything in your life.

Make sure you are not taking a little cup with you in your attempts at success!

Sounds different, but think about it.

Let me sidetrack for a minute, and say that everyone SHOULD enrol in CAU - Car Audio Univeristy.

I think it was Zig Ziglar who came up with the term Automobile University, so I thought I'd give it a non American feel.

Whenever you are driving somewhere (or sitting on a bus or train) you should be listening to something that will improve your self worth and knowledge.

What am I listening to right now? My CD's from Craig Ballantyne's Online Super Profits seminar that I attended in Florida in November. Even after being there in person, I have picked up on little things that I glossed over when trying to take it in all the time - AND I've only just started CD 3 out of 12! - check out http://www.onlinefitnessprofits.com/ if you want to know what I'm talking about.

---
FOOD FOR THOUGHT

I know that a lot of you like a drink each night with dinner. Or at lunch. Or After dinner. Or before dinner. Or a combination of all four!

The following article is from US Fitness Professional Scott Colby's blog -
http://theabsexpert.com/blog/

Wine and Weight Loss

March 13th, 2008· Filed Under: Abs Nutrition · Podcasts

The latest edition of The Great Fat Loss Debate was all about wine and weight loss.I often get clients who come to me because they are not getting the weight loss results that they want.

When we examine their diet, it turns out they are drinking wine every night.

When I tell them that may be contributing to their poor results, they don’t want any part of hearing that.

They don’t want to give up their wine.

Does this sound like you too?

There have been many studies describing the heart healthy benefits of red wine.

But you also need to consider the calories that you are putting in your body.

You need to consider the fact that wine is an alcohol and alcohol is not good.

And you should consider that you can get these same heart healthy benefits from other foods.

So what should you do?

Do you need to give up wine altogether for weight loss?

Or can you still enjoy wine and experience weight loss at the same time?

If you are following a plan like The Carb Rotation Diet, you can do both.

Listen to Scott Tousignant and I discuss this topic and give our take?

Let us know what you think by leaving a comment below. Do you agree with Scott and I, or are we full of it? : )

Have an amazing day.Scott
--
Now that you've heard someone else say it, I hope you might sit up and take notice.

Remember, you can't achieve your weight loss goals if you are on the cans every night!

MODERATE alcohol intake to OBLIVIATE fat stores.

Before I sign off for this week, I hope that you and your family have a great Easter. Enjoy the family time together and remember that Easter isn't just about chocolates.
Get out and make it a great week.

DOES LOW FAT FOOD MAKE YOU FAT?

First up,If you have tried to email me in the last 2-3 days, I appologise if you have not heard back from me.

Due to an incompetent webhosting company, I have not been able to access my email account since wednesday.

So, if you have sent me something that has gone unanswered, or if you have signed up to my Saturday Training or PULSE can you please email my alternate email - fitnesstrainer@telstra.com until further notice.

Once again, my appologies.

Now for some content to make opening this worth your while!

Here's a heads up of the article that will be inside this weeks Inner West Courier.
I have had some great feedback for those of you who have seen this in your local paper each week. For those of you who are not in the area, you'll find them each week at http://www.innerwestcourier.com.au/ if you are curious!

DO LOW FAT FOODS MAKE YOU FAT?

Do low fat foods make you fat? At first glance this seems like a pretty silly comment to make. Right? Don’t believe the hype.

Food manufacturers and some ill-informed health and fitness professionals would like you believe otherwise, but let us look at some interesting information that might help you switch sides.

Low fat foods are often filled with artificial sweeteners and flavours to give it some taste after all the fat has been taken out. Otherwise they are filled with sugars and excess sodium (salt).
The problem with these products is they have been shown to stimulate your appetite, meaning you will eat more.

If the foods you are eating contain artificial sweeteners, like you will find in diet soft drinks and sugar replacements for your coffee, your body’s ability to detect fullness is compromised.

This means your brain will not be able to receive the message from the stomach that it is full.
So, if your body doesn’t know when to stop eating, you will continue to overeat even though you may not actually be hungry.

Have you ever had the feeling that you have overeating a little while after eating any of these types of foods? You may not feel full at the time, but a little later you feel like you have been hit by a bus.

My prediction is there will be a backlash in the coming years against the low fat foods and diets that are being promoted.

More and more people will realise that we have been wrong for all of these years and will work on new ways to tackle the obesity problem.

I know that I, for one, will be leading the cause from the frontline.

My 2 cents worth:

Go to your pantry or fridge and empty out any low fat foods you have.

Don't believe the hype.

These are rubbish and not a good alternative.

Once again, please remember if you need to contact me, my temporary email address is fitnesstrainer@telstra.com

have a great weekend!

I'll be moving, so I know I'll be busy!

WHY CARDIO DOESN'T WORK FOR FAT LOSS

As you might be aware by now, I love the stuff that Craig Ballantyne, of Turbulence Training fame, pumps out.

Here's another great article that he wrote on why cardio isn't always what it's cracked up to be when it comes to fat loss.

Why Cardio Doesn't Work for Fat Loss
By Craig Ballantyne, http://www.ttworkouts.com/

Cardio exercise is such a strange thing. In theory, it should workso perfectly well for all men and women, but as anyone who hastried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. Theyclassified the subjects into 2 groups, called the "Compensators"and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check yourappetite and calorie intake to see if you are "compensating" foryour efforts. If you are, you might be better off using a programof high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fat-burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensityexercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MSAuthor, Turbulence Training

About the Author:
Learn 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/.

Are you convinced yet? Hopefully you've got the message that you don't need your running anymore to lose fat!

VINCE DELMONTE FREE MUSCLE BUILDING TELESERIES

You may remember I told you the other week about Vince Delmonte (of http://www.getvinced.com), whose No Nonsense Muscle Building program is a must for anyone looking to build muscle, and his FREE telephone series on muscle building.

Vince is interviewing some of the greatest names in the strength and conditioning industry and getting all their insider secrets.

Remember this is FREE

if you are interested, you've missed the first couple of calls but all is not lost.

Simply visit

http://dpmperform.nononsense.hop.clickbank.net/?w=1

to sign up and listen to the remaining calls.

Don't waste this chance.

Just because it doesn't cost you a cent, it doesn't mean it isn't worth anything.

In my mind, Vince should be charging people to listen.

So get across to http://dpmperform.nononsense.hop.clickbank.net/?w=1 before he changes his mind!


What's your excuse?
Fire UP!

WANT INSPIRATION?

Yesterdays Daily Telegraph and last nights Australian Story on the ABC had a feature on a bloke called Michael Milton.

Milton has made his name by going down a slope on a ski at 213km/h - pretty damn fast.

The difference with Milton is he has one leg.

Yep.

One Leg.

I've never skied before but I imagine skiiing on 2 legs would be bloody hard work, so this bloke is going pretty amazing.

Well he is a Paralympic Skiing champion, winning all 4 events he entered in the 2002 Winter Games.

Now he is striving for a spot in the Summer Games Paralympic Team as a cyclist - once again no mean feat considering the bloke only has 1 leg.

The difference between Michael and all of us is, he is fighting off cancer for the second time while chasing his new Olympic dream.

He is in remission for cancer of the oesophagus while he is in training for this dream.

Most people would be happy to just be alive.

This bloke is chasing his dream and not letting the knock downs keep him down.

Inspirational stuff.

I am sure he'll make it come Games starting later time this year.

If you want to read the article check it out here
http://www.news.com.au/dailytelegraph/story/0,22049,23346876-5014066,00.html

GET MOTIVATED WITH DPM PERFORMANCE! blog ed 19

How good is this autumn weather! We're definitely making up for lost time over the summer. For those that aren't lucky enough to be in this part of the world, wish you were here!

THE WAIT IS OVER!

For those of you who have been missing their weekly dose of footy action over the summer, like me, you will be happy to know that season 2008 kicks off this Friday night.

So I'll keep the theme and run with a quote from an old footy coach, arguably the greatest of all time - the supercoach, Jack Gibson.

"Luck comes along when preparation and opportunity meet"

I'm also going to go out on a limb and make some predictions for the centenary season.

#1 - The mighty Parramatta Eels to break their 22 year drought and lift the Telstra premiership trophy on that first Sunday in October.

#2 - The Storminators, Melbourne, to have a form slump this year and not be the dominant side they were in the last 2 years. They will have a few injuries that will hurt them.

#3 - Penrith Panthers to go from wooden spoon to just outside the Top 8 and go all the way next year.

#4 - Canberra Raiders to defy predictions of the bottom end of the table and make the top 8

Photo: The legendary Eel, Nathan Hindmarsh

FOOD FOR THOUGHT

Most people are advocating following a diet with a low glycemic index (it is not a bad model to follow) but there is something that I have found to be better.

The Glycemic Load

This article sums it up for me perfectly.

Another Reason to Lower Your Glycemic Load
By Jonny Bowden, Ph.D., CNS

Instead of worrying so much about the amount of fat you're eating, start keeping track of your diet's glycemic load. Doing so will not only keep you trim, it may help prevent diabetes.

A new study has found that high-glycemic-load diets are strongly associated with an increased risk for diabetes. This comes on the heels of previous research showing that high-glycemic-load diets increase the risk for cardiovascular disease.

The glycemic load is simply a measure of the impact food has on your blood sugar. It's a better measure than the better-known glycemic index, which doesn't take portion size into account.

Carrots have a high glycemic index. But because the amount of carbs in a carrot is so small - typically three to four grams - the effect on blood sugar is negligible. Pasta, on the other hand, has a moderate glycemic index. But the amount of carbs in a typical portion - at least 50 to 100 grams - means its glycemic load is off the charts... and so is its effect on your blood sugar.

This study once again shows the dangers of a high-glycemic-load diet. High-carbohydrate diets typically have high glycemic loads, which may be why the study found that lower-carb diets reduced the risk for diabetes.

So stop worrying about the total amount of fat in your diet. Instead, keep an eye on the amount of sugar (or foods that convert quickly to sugar in your system) that you're eating.

An easy way to lower glycemic load in your diet is simply to cut out all the white stuff. That includes cereals (except the really high-fiber kind), pasta, rice, potatoes, and anything obviously loaded with sugar.

You can find a complete listing of glycemic loads at http://www.mendosa.com/gilists.htm
--

So you heard it straight from the doctors mouth!

Don't worry about the fat content of foods.

While this doesn't mean you have the green light today to go to Maccas and go to town with a large value meal and Oreo McFlurry (if they even still do that), I don't want you to scour the supermarket for low fat foods.

Stay away from this processed rubbish.

Get the real deal.

So what are you waiting for? Get out and make it a great week!

What's your excuse?

Fire UP!

LESSONS FROM A NIGHT WITH THE KINGS

Last night I was out at Game 1 of the NBL Basketball finals - Sydney Kings vs Melbourne Tigers.

The Kings were getting smashed in the first quarter - down by up to 15 points from memory - big game nerves no doubt.

Then they snapped out of it.

They dug deep.

They went on a shooting spree, sinking everything in range.

Final outcome?

Kings win by 21!


So, my lessons of the day:

* Don't get put off by the big show. Yeah you might be nervous but channel that nervous energy into positive actions.

* Band together when it gets tough. Stick with your mates and see out the tough times.

* Enjoy the fruits of your labour when you come out on top!

So, Kings are 1-0 in best of 5 series rather than rueing what would have been a waster opportunity on their home court.

Now it's the Tigers who are under the pump to stay alive.

Will they be able to rise to the challenge?

Let's hope not!

GET MOTIVATED WITH DPM PERFORMANCE blog ed 18

MARCHING INTO AUTUMN

In this neck of the woods you will have noticed the weather getting that little bit colder the last few mornings.

Summer's gone (although some will say it never really arrived this year...), the sun is coming up later and the doona is going to get more inviting when the opportunity clock goes off in the morning.

So what are you going to do?

Are you going to hit snooze and snuggle up for the extra bit of sleep?

Or are you going to throw on the extra layer of clothes, get out amongst it with the other brave soldiers and continue your fitness quest?

I hope you're in the latter.

If you are worried about exercising in the dark - that is not an excuse.

Go to your garage, or go to a quiet part of the house and do your session there - even a body weight session will get your heart rate pumping.

Don't believe me?

Check out this little workout that will take less than 20 mins and all you need is a skipping rope and your body.

100 Jumps on the skipping rope
50 Star Jumps
REPEAT x 10

If that doesn't get your heart rate up then you're not alive!

WORDS TO MAKE YOU THINK

This week I want to take a different line and have found these words from Larry Galler, a business coach.

I think it is valuable reading for both employees, employer and self employed.

Plant the Culture Seed in the Right Place

Your company has, either by intention or by chance, created a culture. The culture is based on your vision (or lack of a vision), your values (or lack of values), your mission (or lack of mission).

You may have thought long and hard about your culture or it just might have happened willy-nilly. Either way your customers understand your culture; your staff does also.

If your company’s culture has just happened by default, it is not too late to change, but if you want to change, please do it right. Some companies decide, all of a sudden as if by a lightening bolt struck the building, “we need a company culture” and go out for pizza to craft it. Lo and behold a company culture is born, written on a soggy napkin. Please do not do that.

A company culture is a delicate thing, in its early stages it is akin to a young seedling growing in a field. At planting time, farmers and gardeners prepare the land. They remove the stubble left from last year’s crops, till the soil, then carefully plant the seeds, water and fertilize, then weed and nurture the plants as they germinate and grow.

It is the same with the cycle of creating a new culture. The stubble of the old, used up culture has to be removed to allow the new one room to flourish and all the steps need to be taken with care if it is to be planted in the minds of customers and staff. It too must be carefully nurtured so it can grow and flower into a beautiful thing.

You can’t plant it in concrete; it must be planted with care and thought in the right place at the right time. If all the steps are taken properly, the new culture will spring up and replace the old one and help bring bounty to those who took the time to carefully consider what they plant, how they plant it, and why they plant it, and what it is going to become when it grows up.


DPM FOOD RECOMMENDATION

Some of you no doubt love your peanut butter and other spreads to use on whatever you takes your fancy.

If that's the case, then I've got something you definately want to get your hands on.

Almond, Brazil and Cashew Spread.

The brand I'm using is Naturals by Melrose.

It's a nice little extra protein hit throughout the day without any of the rubbish you'll find in the protein powder mixes etc.

All this is 33% Almonds, 33% Cashews and 34% brazil buts - that's it - no extra colouring, numbers or long names that you can't pronounce.

Check it out next time you're at Woolies!

Get out and make it a great week!

What's your excuse?

Fire UP!