The Last Post

This will be the final post for this blog.

I have switched both of my blogs over to a more professional wordpress blog that can be viewed here

This blog will remain live as you can still access all of my past articles on videos.

Thankyou for reading my posts, I have enjoyed bringing them too you and I look forward to you joining me over at http://www.danielmunday.com!

Oprah Winfrey's Weight Loss Workouts: Where's the Update?

A few weeks ago you may remember my post on Oprah Winfrey's Fatal Fat Loss Flaws.

Well, I haven't heard much smoke from Oprah lately so I am wondering how she is going.

C'mon girl, give us an update!

Bushfire Appeal Fatblast Session

Just got back from the Bushfire Appeal fundraising fatblast session.

Disappointing turnout to tell you the truth but we still raised $330 with another $200 pledged to be coming in.

So all in all over $500 raised for the Red Cross appeal which is great!

Thankyou to those who have donated!

Anyway, here is the circuit that we went through.

If you want to give this workout a try, please send me $20 to add to the tally. It'll be worth it.

Just contact me for details on how to get the $$$ to me.

Bodyweight Warm Up

Squats x 10
Deadlifts x 10
Hill Sprint, walk down recovery
repeat x 3

Tube Rows while partner performs 50 skips on skipping rope
repeat x 3

Side Plank x 30secs each side
Elbow Touches x 50
Floor Trunk Extensions x 50

Step Ups x 10 each leg
repeat x 3

Medicine Ball Push Ups x 10
Squat Jumps x 10
repeat x 3

Chin Ups or Recline Rows x 10
repeat x 3 with rest in between

Wow!

45 mins of a tough fatblast workout.

If you like this weight loss workout you will love the Aussie Fatblast Success System.

Short, interval training driven circuits that give you the fat loss results that you deserve.

Don't give me the excuse that you don't have time!

Spot Reduction: Is It Fact Or Fiction?

Hands up every girl who has ever wished that they could just burn the fat off their butt or get rid of their flabby arms or bat wings?

Or how about the guys that just want to lose their belly fat and get rid of the beer belly once and for all?

Surely at one stage or another most people have thought something similar, or at least know of someone who has.

So, what is the deal with spot reduction? Is it actually possible or is it just another wish for the fat loss fairy to make come true?

Surprisingly, the answer is not as clear cut as some people may have thought. The old school of thought was that spot reduction was just a myth and not possible. That makes sense when you think about it right? Surely it is impossible to just lose body fat from one single part of the body. I mean how does the body know to just burn the fat from your flabby arms?

That’s what I used to think. Now I realise the picture isn’t as clear cut as most people would try and have you believe.

Australian research that was conducted in 2007 at the University of New South Wales showed that it was possible to fat from one area more so than others. Women who undertook a 20 minute interval training driven workout on an exercise bike, three times a week, lost three times as much body fat than those who just did steady state aerobic training for 40 minutes. The women also lost most fat from their hips and thighs. Interesting reading don’t you think?

The important thing is to take this information with caution. It does not give you the green light to go out and buy one of those dodgy pieces of equipment that you see on any infomercial that promises you the six pack abs and tight body that you have always wanted just from five minutes a day on some silly abs machine. Read the small print on these ads and you are guaranteed to find in very small print at the end of the ad the words “when used in conjunction with a healthy diet and exercise program” or words that are similar.

My theory behind spot reduction is your problem areas will have more fat to burn than other areas so you are more likely to burn more fat off that certain part, like your thighs or hips.

One Fitness Professional who has cracked the spot reduction code is Canadian Women’s Body Part Specialist Rylan Duggan. Rylan’s Go Sleeveless program has different programs that are targeted towards all of the parts that trouble women the most. Whether that is the love handle eliminator, thunder thigh eliminator, sexy and sculpted arms or even the toning accelerator, there is a specialist workout for them all.

I wholeheartedly endorse Rylan’s approach as he takes the spot reduction topic from another angle, meaning greater fat loss results and no more flabby arms or thunder thighs.

You can find the Go Sleeveless program by clicking on this link right here.

Rylan is offering a special 3 day re-launch sale where he has added bonuses, including those mentioned above for this very short period. They will be taken down after midnight on Wednesday February 18 (PST) and go back to their cover prices.

Fatblast Fundraising Training Session for Bushfire Relief

By now I am sure you are well aware of the magnitude of the devastation in Victoria.

Well, I like most of you I am sure, want to do my bit for those doing it tough right now so here is what I am going to be doing.

Next wednesday, February 18 I'll be running a session at Observatory Hill with a $20 entry fee.

All money raised will be going to the Red Cross relief fund.

You can get the benefit of another DPM Performance fatblast training session in your weekly calendar, or if you have been out of the loop for a while, get re-introduced to the workout.

My goal is to raise at least $500 through this and I will kick off the fund by donating $100 of my own money towards this total.

However, deep down, I really think we can get the $1K mark and this is how we can do it.

For any of you that own businesses, here is your chance to do your community service bit.

If you match my $100 donation, I'll mention you in the Press Release that I will be
sending out later this afternoon - so you need to act fast - as being one of the contributors already on board supporting the worthy cause.

I will be doing both paid and free Press Releases online at my own expense to publicise this.

I will be challenging other trainers to do the same thing in their area and with their clients.

So you get the good karma and of course, good SEO ranking of your business name through having your business mentioned on PR sites that have a high page rank.

DETAILS:

WHEN: Wednesday February 18

TIME: 1:15pm - 2pm

WHERE: Observatory Hill in the rocks

SESSION TYPE: circuit style. Kettlebells, bodyweight, intervals

WHAT YOU NEED TO BRING:
- $20 or greater in cash for donation to the red cross bushfire relief fund
- water
- your mat if you want to use one

RSVP: essential so i know numbers. Simply email daniel(@)dpmperformance.com.au to register your attendance.

If you cannot make it and would still like to contribute, please let me know and we can arrange to add your donation to the fund.

I look forward to having you on board!

Just a reminder, please email me if you are in to confirm your spot. I will need to know numbers!

Please tell you friends about this too. The more the merrier.

Let's send some much needed money the way of the victims of this terrible event.

First Ever DPM Performance Member of the Month

Starting this month I have decided to implement a new reward program to recognise the hard work that so many of you have been putting in for so long.

There will be a new winner each month and each winner will receive a $50 Sanity gift voucher that can be used at any Sanity, HMV or Virgin Megastore.

Just my way of saying thankyou for being part of the DPM Performance way of life.

What do you have to do to be in contention?

Firt of all you must be currently training with me but that is an obvious one right?

I am looking not just for those who are losing body fat, that will help though,but for those who have made a noticeable mindshift which has them on track for success to someone who just turns up week after week, month after month, year after year without missing sessions or making excuses.

So, who's the first winner?

February's winner is Farnaz Farhadi - congrats Farnaz!

Farnaz has been training since 2007 and attends the Botany Boxing sessions on Monday and Wednesday and also the Saturday morning sessions at Observatory Hill.

The reason that Farnaz has won is over the last few months I have noticed a visible shift in Farnaz.

Rather than giving up easily or taking a short cut which may have happened in the past, she has really stepped up a notch and is even the first one to get started and get the job done. There is no complaining about certain hard exercises, she just makes it happen.

Her boxing power has gone through the roof. Now I know not to get her angry! She has a punch on her that I haven't seen before.

Her fitness has also gone through the roof since she first started training.

So congratulations Farnaz, enjoy your gift voucher.

I asked Farnaz a few questions about her training and here is what she had to say.

1) What is your favourite training exercise?

My Favourite has to be Boxing...

2) What is your least favourite training exercise?

when i first started I would have said most exercises but now I really cannot think of anything...I even request some running which is very unusual for me.

3) What motivates you to continue to train month after month, year after year?

Seeing results, and also how much fun it is.

4) What's your best workout tip for someone?

Keep focusing on how good I feel after a session, and I try not to take a very long break (ie a few weeks off), if you are in a routine then it's easier to stick to it.

Thanks Farnaz, great suggestions that everyone can relate to I am sure.

Stay tuned for the March winner. Could it be you?

Leave Some Dents

First of all, I want to express my sympathies for those who have lost their lives, their families and their homes during those terrible bushfires in Victoria.

108 lives and still counting lost in one weekend is terrible. It just keeps on getting worse every time you turn on the news.

I am currently reading Johan Bruyneel's book "We Might As Well Win". For those who don't know of Johan, he is Lance Armstrong's coach and team leader. He is the brains trust behind Lance's seven Tour de France wins.

The book is a great read even though I'm less than 100 pages into it. If you're a cycling fan you'll love the inside knowledge behind Lance and the tour.

One thing I did not know about Johan was that his Dad passed away at 53 from a massive heart attack, just like mine. 2 weeks after that Johan was riding in his first Tour de France as a tribute to his Dad and even won a stage and dedicated it to him.

So far the biggest thing that sticks out for me is one of his chapters "Leave Some Dents".

Basically that is Johan's way of saying that you need to make your impact on life while you are here.

You don't know when it's going to be taken from you, much like those caught in the fires on the weekend.

Leaving dents means making your mark.

Leaving dents means you might brush some people up the wrong way some of the time. That's life. Get on with it.

What can you do to leave your mark.

I'm leaving my dent by producing fat loss for busy professionals.

I'd love to hear your answer in the comments below.

Oprah Winfrey's Fatal Fat Loss Flaws

Are you one of the millions of women who sit on every word that Oprah Winfrey says? Or are you one of the many women who will go out and try something just because it has the Oprah Winfrey seal of approval?

If you are I hope you are not following her latest exercise plan to help her lose her unwanted body fat once and for all. Recently as I was having breakfast I saw a copy of Women's Day that my girlfriend had brought home from her Mums to read. There was a headline on the cover the caught my attention about Oprah Winfrey's latest diet plan and what she was doing.

That got me in. I usually don't read these type of magazines but I like to see what weight loss workouts the celebrities are doing these days and whether or not they are on the right track.

Unfortunately, I feel for Oprah. She is being led blindly by people who should know better. Apparently her trainer, Bob Greene, has Oprah doing 30 minutes of cardio exercise even though Oprah apparently "hates cardio" as quoted in the magazine and then trains a new body part each day. She repeats this six days a week.

I don't blame you Oprah, I hate cardio too! You know why? It bores the you know what out of me and it is pointless when it comes to fat loss results.

This approach in this day and age is great - if you are a body builder. Unfortunately, Oprah and millions of other people around the world today, are just looking for fat loss results. They don't want to compete in Miss or Mr Olympia contests. So why is she training like one? Or more importantly, why is her trainer, who should know a lot better, training her like one?

Rather than just be critical of what Oprah shouldn't be doing, I am going to give you the run down on what she should be doing.In fact, this is what anybody who wants to lose lots of stubborn body fat should be doing. Oprah Winfrey, or any person looking for weight loss workouts needs to kick start their sluggish metabolism to prompt the body to burn fat and to burn it fast.

Boring cardio is not going to make this happen, especially when you have a history of well-documented thyroid problems like Oprah has. The best way to boost the metabolism is to realise that she doesn't need to be doing cardio. She needs to be following some type of interval training and she needs to be doing lots of it.

A simple workout for Oprah might be power walking up a hill and walking slowly back down for a recovery. Repeat that step as many times as you can or until you reach about 20 minutes of work.

Secondly, Oprah needs to be doing strength exercises that will encourage her body to burn body fat and burn it fast. What does that include? Exercises that use as many muscles as possible during the same workout. Exercises like Squats, Deadlifts, Swings, Push Ups, and Recline Rows should all be a part of the training session.

It doesn't matter that Oprah may be on the wrong side of 50. She doesn't have to train like she is. I swear this type of approach to training will get your heart rate up and see you on the right road to weight loss. I have had countless amounts of success with busy clients and with my own training to ensure that this is the approach you need to follow.

Other Fitness Experts are with me on this too. My friend and Turbulence Training creator Craig Ballantyne even has written a number one best seller on Amazon titled "Just Say No to Cardio" which devotes a whole book to the topic!

Best of all, you don't need to train for hours each day as most of my clients are busy people, just like you I am sure. Our sessions take only thirty minutes or less! I would really love to see Oprah succeed in her challenge as it will be an inspiration to millions of women who follow her every move. If Oprah can get results, women around the world will think they can too. She needs to be their leading light but with her current tactics, it seems almost impossible for her to do so.

So c'mon Oprah, fire your trainer and start putting the right steps into place to ensure your training hours are productive and give you the body that you deserve.

Are you sick of the way you look? Daniel Munday is a Fat Loss Expert based in Sydney Australia who is dedicated to separating the fitness fact from fiction in helping you solve your fat loss puzzle.

He specialises in giving busy Corporate Professionals the fat loss results they finally deserve and now you can finally share in his once secret methods via his Aussie Fatblast Success System - the fat loss solution for busy professionals in 20 minutes or less.

Take the steps to change your body today by downloading your free audio and eBook Aussie Fatblast Secrets Revealed report on what you should and shouldn't be doing to ensure your fat loss success by following the link above.
Don't let fear hold you back!

Article Source: http://EzineArticles.com/?expert=Daniel_Munday

25 Things You May Not Know About Me

I was challenged to list 25 things that people may not know about me on a fitness site that I am a member of on Monday.

It was challenging to look deep down and reveal some things that I have never really spoken about to many people before.

However, I found it refreshing and liberating to do.

It ain't all pretty, but whose life is anyway?

So, with a big deep breath, here it is.

1) I am Daniel Patrick Munday and was born in Penrith on 23 December 1977

2) I hated my last name growing up and got picked on all the time because of it. I still get pissed off today if someone makes a joke about it - ha ha very funny. Like I haven't heard that one a thousand times. Now I like my name because I know I am not a regular person.

3) When i was a kid and even into my late teens my dream was to become a first grade footballer with the Parramatta Eels and then play for the wallabies when i started playing rugby. It stopped when i realised that I wasn't really that good enough to do so!

4) I was a lazy trainer (hard for me to believe now) so it's no surprise why i didn't make it. Wasted opportunity.

5) I have a younger brother and sister who i am much closer to know then when we were growing up

6 My dad died from a massive heart attack 4 years ago in May at 53. He was fine that morning when i saw him and 4 hrs later I'm at the hospital staring at his body.

7 the hardest thing I have ever had to do in my life was tell my mum that he had died when she got to the hospital. The second hardest thing was to read the eulogy.

8) That day changed me for the rest of my life. I stopped being as selfish and appreciated my family a whole lot more. You know the old saying you don't know what you've got till it's gone. It also inspired me to leave my job, start my own business and make a success out of myself.

9) I used to have a limiting belief about money and that I could never be wealthy or comfortable. Personal development and surrounding myself with people who are where I want to be helped me change this.

10) I used to be a pisshead that enjoyed getting drunk with my mates and picking up chicks 3 or 4 nights a week when I was 18 and into my early twenties. Although then it was only once a week!

11) I regret the way I treated some girls when I was in my late teens and early 20's.

12) I just got engaged just over a week ago to the love of my life. She is my first true love. We have been together for over 3 years.

13) My regret is that she didn't get to meet my dad and that my dad won't be there at our wedding however I am glad she meet me after as i believe I am a better person now.

14) I love to travel. I worked as a camp counsellor in Alabama for 3 summers in my early 20's and it was my favourite job. I have been to Fiji (3x), USA (5x), Canada, Jamaica, Italy, France, Turkey, Greece

15) I love what I do but i could happily travel around the world year for 12 months - that is my dream one day to be able to do that and not have to worry about the money

16) When i was a kid in primary school I wanted to be a writer. I used to write stories all the time. I stopped because it wasn't really cool to do in high school but now I love writing articles on fitness and have published an online internet program and had people contact me to share my writing on their sites, blogs and other high page rank sites. Funny how things can come full circle!

17) I am thankful for the challenges that I have endured as they make me who i am today

18) I am inspired by people who don't use hard times as an excuse for their live but rather as an inspiration for something more. People like Lance Armstrong, John Maclean are my 2 inspirations

19) I love most sports but cannot stand soccer and golf. My mum wouldn't let me play footy (rugby league) when i was a little kid so I had to play soccer and hated it

20) I didn't have many friends when I first started high school - it took me a while to find my groove. I remember my dad's speech at my 21st that went along the lines of for someone who was initially quite shy he was surprised and pleased to see how many mates i now had - good mates too and not people that treat you like dirt.

21) I have never smoked a cigarette or taken drugs in my life (except for alcohol). I saw my Pa go through hell for the last 4 years of his life because of cancer, emphasyma (know i spelled that wrong) because of smoking and vowed never to touch one. I was 15 when he died so an impressionable age when my mates were experimenting.

22) I still love a cold beer (especially on a hot day) but am thankful i can't drink or don't want to drink as much as i used to

23) I learned how not to run a business by working for people who treated their staff like numbers and like sh!t. I vowed I would never be like that in my business

24) I beleive in karma both good and bad and saw it come around when Dad died. It was amazing how much support people give you cause he was so well respected in the community.

25) I try and live by Zig Ziglars famous quote "You can have anything in the world that you want so long as you give others what they want".

i could've gone on and found this easier than i thought, especially after you get started and into a roll.

Now the challenge is for you to share something about yourself - c'mon I dare you!

Sleep Deprived But Feeling Pumped

Okay, I've got a confession to make.

Today I'm a bit tired but it was worth it.

I didn't get to bed until 12:30am which is not good when you're up before 5am for a session.

No, I wasn't out on the cans (luckily) but I was glued to the TV set watching a thrilling 5 setter between Roger Federer and Rafael Nadal in the Australian Open Final.

I'm sure that I am not the only Aussie feeling this way today.

Amazing tennis from two amazing players.

I couldn't help but be amazed by Rafa coming back from 3 game points down on more than one occasion against a bloke who is by no means a mug on the tennis court.

Especially after he'd finished a five hour marathon in the wee hours of Saturday morning.

All class.

Anyway, how about these words from an unknown source about what truly defines something that Federer and Nadal have perfected.

I am your constant companion.
I am your greatest asset or heaviest burden.
I will push you up to success or down to disappointment.
I am at your command.
Half the things you do might just as well be turned over to me,
For I can do them quickly, correctly, and profitably.
I am easily managed, just be firm with me.
Those who are great, I have made great.
Those who are failures, I have made failures.
I am not a machine, though I work with the precision of a
machine and the intelligence of a person.
You can run me for profit, or you can run me for ruin.
Show me how you want it done. Educate me. Train me.
Lead me. Reward me.
And I will then...do it automatically.
I am your servant.
Who am I?
I am a habit.

I also posted another video last week in my excitement about following your dreams. I've been following mine, how about you?



Finally, if you over indulged in a few too many drinks and fast food at a Super Bowl party, then you must read this article that I just posted on my Aussie Fatblast blog right here

See you next week!

Follow Your Dreams

What are you doing to ensure that you are on track to achieving your dreams and goals?

Some may seem unrealistic but really you need to "Suspend disbelief" as Dax Moy would say in his awesome Magic Hundred program.

See it.

Believe it.

Achieve it.

Lance, The Silver Medalist and the Rock

What a weekend!

For those of you who didn't know I went to Adelaide to watch the Tour Down Under and of course see Lance Armstrong - the man that I have wanted to see in action for a long time.

I thought I had missed the boat on that opportunity when he retired in 2005, so when I found out he was making his comeback to racing in Adelaide I knew I just had to be there.

So we headed on over to the City of Churches.

I got to have my photo taken with Lance's bike and I also got to meet and have a good chat to the champion Australian cyclist Anna Mears.

If you are not familiar with Anna's story, she broke her neck in a bad bike fall last January then came back just in time for the Beijing Olympic Games to take out an inspirational silver medal!

See both of my happy snaps below.





But the biggest news of the whole trip was that I proposed to my girlfriend. Yeah even Lance got brushed for this news as the highlight of the trip!

Some would say it's about time but I thought the timing was perfect as not many people expected me to do it when this weekend was supposed to be all about Lance (my sister picked it though.)

That was all just on Friday too!

We had a great wine and cheese tasting tour on Saturday, saw some of the tour and Sunday was Lance day.

It was awesome to see the man in action riding around the streets of Adelaide.

I was able to cross off some of my biggest life goals this weekend (seeing Lance race and of course the highlight of the proposal) which brings me to my words of inspiration for today:

“Nothing is impossible to a willing heart” – John Heywood, 16th Century English Poet

Lance proved that at 37 he is not too old to make a comeback and compete with the best in the business.

Set your goals, dream about them and make em happen.

The Open Parachute and Your Mind

This last week has been a great eye opener for me and a big step in the right direction.

I was lucky enough to win the "Mastermind" competition on a fitness professionals site that I am a member of. Basically, you put down your problem on the forum and it's open slather for the members to give you their feedback which is worth it's weight in gold.

My question revolved around helping my Aussie Fatblast website to be bigger and better so I can help more people like you get the body and the fat loss results that you deserve.

This brings me to my words for today from Author Thomas Dewar.

“Minds are like parachutes – they only function when open”


Now some of the feedback was positive and other pulled some things to pieces - which is what I needed to hear all sides of the fence and possible objections that stop people from taking action.

If I didn't have that open mind I could've been like "Screw you guys, I know what I'm doing" and as the old saying goes, if you do what you've always done, you get what you've always got.

Luckily for me, I am not that big headed to beleive that my way is the only way.

You can bet that I will be running with the tips that I got and making this thing blow up to be bigger and better.

I just hope that your mind is open like a parachute when your chance comes around.

How About Another Fatblast Bodyweight Exercise You Can Do Anywhere?

check out this workout that can be done anywhere, anytime with just your body and some steps and a rail.

This will work your full body, get your heart rate up and leave you puffing as you can tell in my voice after only doing a couple of reps!




I'd love to hear how you go with it.

Guy Leech Is Wrong - Fast Workouts Are Your Answer

On Sunrise yesterday there was a segment on 15 minute workouts and they had former Ironman Guy Leech on there for his 2 cents worth.

Guy wasn't in favour of them and I am here today to tell you why he is wrong.

Apparently some gyms have offered 15 minute workouts as a solution for busy professionals who don't have the time to train the traditional way.

I think this is a great idea for 2 reasons:

1) It breaks the excuse that people don't have time to exercise. 15 minutes is pretty doable for anybody right? If not, watch less tv each night or stop being a slave to your email or facebook account.

2) It is better than not doing anything. 15 minutes is a start and it creates a habit. Make it doable. Do critics of this concept realise how hard it is for people who have avoided a training lifestyle for whatever reason to get their head around the concept of going to a gym for 45 minutes or an hour?

We have got to do something about this obesity epidemic as it's getting out of hand. For once I agree with something the big gyms have to say. I know some of you may find this hard to believe, but they are being proactive.

What better time to introduce that person to an exercise habit just after they have made their New Years Resolution?

After that if they decide to make the extra commitment then great. If 15 minute workouts are still getting them results, even better!

Surely these busy professionals will be less stressed, more productive at work and home feel a whole lot better from the activity.

Guy's negatives against the concept seem to be that when you allow time for a warm up and cool down that doesn't leave much time for actual exercise.

My argument is that people can take a couple of minutes and do a cool down stretch on there own once they have been shown how.

A simple bodyweight warm up can take only 3-4 minutes or so to get the body warm and ready for activity, leaving over 10 minutes for a quality class.

If people don't believe that you can get a quality workout in under 15 minutes they obviously haven't heard of the Aussie Fatblast Success System or seen this routine that I posted on my other blog on Tuesday.

That workout took me 9 minutes to complete and I was smashed afterwards.

Don't make excuses, make time.

Barack Obama's Magic Hundred Goals

Did you know that the Magic Hundred program, which is the fastest goal achievement program on the planet, has made it to The White House?

It seems that the leader of the free world, Barack Obama, has taken the lead and done what everyone else should be doing and making our own lists to ensure that 2009 is our most productive year yet.

The Magic Hundred can really show you how to take action on all one hundred of your selected goals and finally proves that you can have anything in the world that you want to achieve if you put the steps into place to make it happen.

Surely the creator of the Magic Hundred program, renowned UK Fitness Expert Dax Moy, would be as proud as a new parent to see his project helping the leader of the free world.

What made me come to the conclusion that the President-Elect has his Magic Hundred plan implemented? I was reading an article of all of the goals that Mr Obama wants to achieve during his first one hundred days in office. Surely there is no bigger proof than the positive effect that the program has had if it is good enough for President-Elect Obama to use.

Some of Barack Obama’s goals included tax cuts and direct spending to stimulate the economy, home security and the ultimate closing of the Guantanamo Bay facility.

The correlation between setting goals that might seem outlandish at first and actually achieving them has been proven to be a success time and time again and it seems that Obama is aiming high in his Magic Hundred.

It shouldn’t matter what side of the political fence you sit on, or whether or not you are even American, as I am a proud Australian, the important point to realise is that President-Elect Obama will soon be taking action on his goals once he is inaugurated.

How about you? What are you doing to take action on your goals for 2009? It doesn’t have to be saving the world from terrorists or the economic crisis but surely there is something that you can take action on right now.

Lance Armstrong's Training Secrets & How They Affect Your Fat Loss Training

If you are a long time reader of this blog, and the emails that preceded it, you will know that the number one living person I'd love to have lunch with is Lance Armstrong.

Well, Lance has arrived in Australia, ready for the Tour Down Under and in less than 2 weeks I'll be on a plane to Adelaide to see him in person. I'm as excited as a kid at Christmas time!

I'm going back to Lance's classic book "It's Not About the Bike" - a great read if you haven't read it yet - for today's words to fire you up.

"Pain is good because it teaches your body and your soul to improve. It's almost as though your unconscious says I'm going to remember this, remember how it hurt, and I'll increase my capacities so that the next time, it doesn't hurt as much"

I like to apply that to my workouts (and yours too if you train with me!) but it has also applied to my personal life too as I am sure it has yours.

Definitely words to think about.

Anyway, so what are Lance Armstrong's Training Secrets?

This photo sums up what everyone should be doing with their own fat loss and fitness training regime.

I saw this online on the New York Daily News website and if you check it out, you will see that Lance trains in his own gym in his garage.

Here's my take home points that Lance does and that you should be doing in your own training routine.

1) Not training at a gym - gyms are a killer for your weight loss workouts for a number of reasons (that'll be another blog post)

2) Check out the picture again - what do you see? A Squat rack and a glute/ham raises machine - two great exercises for the legs

3) What you don't see is probably the most important thing - you don't see a leg extension machine and a leg curl machine. Both work the same muscles as in the above example but the squats and glute/ham raises give you a lot more bang for your buck when it comes to really hitting the body

4) The exercise and the implement that Lance is using is also pretty important. Lance is performing a Kettlebell Swing, using my favourite training weapon - a kettlebell.

The Kettlebell Swing is one of the most beneficial exercises that anyone can do to maximise their fat loss results and is a perfect example of interval training at it's finest.

Now, before I sign off, if you are in Sydney this is for you!

Fat Loss Secrets Seminar Live in Sydney


If you are in the Sydney CBD on Wednesday January 21, you must come along to this seminar. I am giving you at least 5 take home points that you must be putting into action to achieve your fat loss goals in 2009.

You can find out more information here

Entry is via a gold coin donation to the Victor Chang Cardiac Research Institute - a cause very close to my heart.

I want to see you there!

To your fatblasting success,
Daniel Munday
Sydney Boot Camps Fat Loss Specialist
Sydney Personal Trainer for short, effective, weight loss workouts

What's in Your Magic 100? My Magic Hundred Review

My UK buddy, Dax Moy and his Magic Hundred program is pretty popular at the moment with the new years resolution crowd and the people who are using January to focus on goal setting.

The difference between people who just focus on goal setting and people who take action are found in the Magic Hundred program.

Rather than just give you a rah rah rah speech at the start and then leave you on your own, Dax Moy gives you a daily pump up for your tyres each and every single day from day one right through to day one hundred.

Big difference.

He gives you the tools to take action on your goals rather than just talking it up like so many people do.

I am in the middle of writing my magic hundred goals at the moment. I personally wanted to wait until the New Years Buzz had died down so I knew that the things that come out are actually the ones really worth achieving and ones that I must focus on.

Some are regular goals and will be easy for me to cross off, such as running my first fat loss seminar in 2 weeks to reading 4 of the books that I got for Christmas and giving my girlfriend a hug each day.

Some are more ambitious like getting on TV and getting a few big projects launched that I have under my belt.

Sure, they may not all come off in the next 100 days but if I don't write them down and focus on them each and every day they are surely not going to happen.

By taking action, I am putting the foundations in place for these things to occur. Whether it be in the next 100 days or later on down the track.

I really encourage you to check out Dax's program. It could be one of the smartest decisions you make this year.

You can read more about the Magic Hundred here

What Does Benjamin Button Have to Do With Your Fat Loss Results?

Last week I got to see the Benjamin Button movie.

I had been waiting to see since they first started promoting it and I can say that I wasn't disappointed.

It was a cool movie that was definitely different to the usual story. It was worth it just to see how the age (and then make younger) Brad Pitt and Cate Blanchett.

Now, before I become too much a movie critic, let me explain what Benjamin Button has to do with your fat loss results.



If you aren't familiar with the story, Benjamin Button was born an old man who gets younger instead of getting older like we all do.

That alone got me thinking.

It is exactly the same as what training can do for you.

Make you feel younger.

Make you look younger.

Sure, you may never technically see the clock wind back as you become a teenager again but surely that's a good thing right!

What you will notice when you get that training routine happening is that you have more energy no matter how old you are. You will be feeling years younger.

I know personally, at the ripe "old" age of 31, I feel better than I did as a 21 year old, and I am in a LOT better shape than when I was running around America drinking beers and eating pizzas.

You can actually reverse your aging process by simply taking action and starting (or resuming if you have been out of the game for a while) your fat loss regime.

What's the best way to start taking action?

Take one small step at a time.

Make today better than yesterday and repeat.

Implement one small change this week such as cutting out your cheat foods that you ate all festive season.

Next week add another improvement such as drinking more water.

And so on and so on until you have the fat loss results that you deserve!

It really isn't rocket science.

People just make it seem harder than it really is.

The hardest thing is just taking action right away.

So, what are you waiting for?

Make it happen today NOT tomorrow.


Daniel Munday
Sydney Boot Camps Specialist
Sydney Personal Training Specialist

Sydney Boot Camps: Your 2009 Fat Loss Workouts Answer

When Was The Last Time Someone Said “You Look Like A Million Bucks?”

If it’s been a while, guess what?

It’s time to take massive action



Feeling Sluggish in January is not unusual. Too much indulgence over Christmas and New Years leads to only one thing. Remorse, guilt, call it what you will, it is all the same thing.

That Feeling of Complete and Utter Helplessness.

The good news is all is not lost despite what you may have been told in the past.

How Many Times Have You Been Told

* Aerobic Exercise is the best way to lose excess body fat

* Crunches will tone your stomach and get rid of your flab

* Taking XXX pill will ‘guarantee’ you results

Wrong, Wrong, Wrong!

Some of you might laugh, but these are some of the answers that I’ve seen lately when I’ve been checking out questions on Yahoo Answers.

Following any of that bad advice is the ultimate blueprint to failing on your fat loss mission

I don’t want that for you

More importantly, I know that you don’t want that

So here is your ultimate blueprint recipe to optimise your fat loss success in 2009

Feel Fine in 09!

2009 Group Sessions:

Fatblast: Monday, Tuesday, Thursday, Friday 7:15-7:45am at Observatory Hill
Starts THIS THURSDAY - Thursday January 8

The ultimate morning kickstart - 30 minute sessions, now with a 4 times a week option so you have no excuses for missing one session!

The best express workout in Sydney! Now with 1 boxing session a week combined with the usual strength and interval circuits. No fluff, just straight out fat loss exercises that get results.

Pulse: Tuesday and Thursday night 5:30-6:30pm at Observatory Hill
Starts THIS THURSDAY - Thursday January 8

Your after work exercise outlet – now on twice per week due to popular demand! We combine strength workouts with cardio intervals for a great fat burning workout.

Saturday Sessions: 8-9am at Observatory Hill
Starts Saturday January 10

Start the weekend with a workout that will get the heart rate up and even work off a few drinks from the night before. We combine strength circuits, boxing circuits and interval cardio work.

Lunch Kaizen Boxing Circuits: Tuesday and Thursday – 12:05-12:50pm in the botanical gardens

The ultimate lunch stress relief. 45 minutes of boxing circuits that will get your heart rate up and burn your fat and have you back in the office not feeling like you are about to go postal on somebody!

* Each group recurs on a monthly basis unlike last years 6 week or 8 week programs


For the 1st time, a monthly direct debit membership is available and your investment will depend on the number of sessions that you do each week whether you are on the direct debit plan or not

Your payment will be the same each month so you know when you are due to make a payment to allow you to plan your budget easier.

Your Package Options -

Velvet Rope Package # 1: The Ultimate DPM Experience

This is the ultimate fat loss access all areas pass. This is what you get with this awesome package of all packages.

This ultimate package is recommended for those attending Fatblast Morning sessions at Observatory Hill

* unlimited access to any DPM Performance open Group Session (come to as many sessions a week as you like)
* unlimited make up sessions – you miss your regular class, no worries, come to any other open group class that I offer
* Email access to my private email account (not even my girlfriend knows this address!) to answer any of your fat loss related questions within 24 hours (except Sundays)
* 1 food diary review each week (each one has a $50 value) for the length of your membership
* Nutrition guidelines to maximise your healthy eating plan
* Access to a new home exercise bodyweight workout plan each month for when you are not in a DPM session ($50 value)

All of this for a small investment of $225 ($265 value)

Velvet Rope Package # 2: Three Sessions a week
* Attend any three sessions from the above selection per week
* Unlimited make up sessions so you still get 3 sessions a week even if you miss your regular class
* Nutrition guidelines to maximise your healthy eating plan
* 1 food diary review per month ($50 value)
* Access to a new home exercise bodyweight workout plan each month for when you are not in a DPM session ($50 value)

Your Investment: $185 per month ($199 value)

Velvet Rope Package # 3: Two Sessions a week
* Attend any two sessions from the above selection each week
* Nutrition guidelines to maximise your healthy eating plan
* 1 make up session each week if you cannot make your usual 2 allocated sessions

Your Investment: $133 per month


Better than Nothing: One session a week
* Attend any one session from the above programs each week
* No make up sessions available, if you can’t make a session this option may not be for you
* Nutrition guidelines to maximise your healthy eating plan

Your Investment: $67 per month


All monthly memberships are recurring until I am given written notice by you that you no longer wish to continue.

All monthly deductions will be deducted on the 15th day of each month, or the next business day if it is a weekend or public holiday.

To sign up for any program please email me – Daniel(@)dpmperformance.com.au with your Velvet rope package option and preferred sessions

E.g. 3 sessions a week – 2 x Pulse and 1 x Saturday

You must nominate your regular sessions in advance, and make up sessions can be arranged with me prior to the session you wish to attend


REFERRAL BONUS NEW FOR 2009!

Instead of my usual mates rates deals, I want to reward you in an even better way to say thanks for your loyalty and recommending me to your family and friends.

So, for every new person who you refer that joins a group, I will give you $25 DPM credit dollars that can be saved up and cashed in for any of the following:

* An In Home Massage - $100 value – 4 referrals

* $100 Rebel Gift voucher – 4 referrals

* Or you can save your credits for a free training month on me!


Deadline for your RSVP is THIS WEDNESDAY, 7 January at 5pm

Early Bird Bonus!

If you RSVP before then I will give you a special bonus – a free access pass to a fat loss teleseminar that I will be holding in late January.

You will also receive the mp3 recording of the call incase you miss the live event. This is an added bonus with a real word value of $49 (people will be able to pay to be on the call and for the recordings if they miss the early bird deadline).

ACT NOW!

Simply email me, daniel(@)dpmperformance.com.au and take the action to get the body that you deserve today!

30 Day Money Back Guarantee for Aanybody!

If after doing my sessions for 30 days and you can honestly say that you

* Haven't noticed your clothes starting to shrink

* Don't feel less stressed

* Don't feel more energised

* Don't want to tell your friends how great that you feel

Let me know and I'll personally refund every single cent you invested AND I will give you another option that may point you in the right direction

That's my 100% genuine laying all my cards on the table challenge to you!

Now the ball is in your court my friend. I look forward to hearing from you

Daniel Munday

DPM Performance

Fat Loss Results Specialist

Sydney Boot Camps

Sydney Personal Trainer

Weight Loss Workouts and Words to Pump You Up in 2009

Happy 2009! Today is my first day back in action for another year.

I hope your Christmas and New Years were as good as mine. I've put a photo on my blog of me with my beautiful niece Lucy (it was her first Christmas this year) and she looked the part in her Santa hat.



I'm pretty excited and have some big things planned for 2009. What about you, what's on your must do list?

I hope you saw my video that I sent out on Friday as it had a great bodyweight workout that can be performed anywhere. (you can see it below in my previous post if you missed it).

I've had over 200 views on that one, so hopefully you have been implementing the exercises (even if you don't have the beach as your backdrop!)

I managed to film a few videos while I was up at Coffs Harbour and you can get your hands on another great bodyweight beach workout below:



Let's make 2009 YOUR year! You can start by getting sweaty from putting my 2 bodyweight videos into action.

Now onto the words to fire you up for the first week of 2009.

I don't remember who first said this as so many people have said it over the years but these words are plain and simple but right on the money:

"If you do what you've always done, you get what you've always got"

So appropriate for this time of year.

If every other year has been the same as the past where you've said "This is my year" but something got in the way and it just didn't end like that. This year is for you.

If you feel like you've been hit by a truck after all your Christmas indulgences, this year is for you.

Don't make excuses.

Like I said in Fridays message, just take action.

Don't talk, just do.

Start by following my 2 workouts on my blog if you are stuck.

For those who are in Sydney and looking for some group action, stay tuned to your inboxes this afternoon. I've got something pretty big planned!

For those who aren't lucky enough to be enjoying this awesome sunshine at the moment, check out my Aussie Fatblast Success System - which is deliverable online and is the fat loss results answer for the busy person.

http://www.aussiefatblast.com

Everyone can have a piece of the fat loss pie.

Enjoy yours!

PS - if any of you do go ahead and invest in the Aussie Fatblast Success System before Wednesday, I'll throw in 2 personal food diary reviews - one straight away and one in six weeks to ensure you are on track - that's $100 added value right there - I'm feeling generous after my break!

Fat Loss Kickstart to 2009

It seems like the usual run of the mill announcements from fitness people at this time of year is to send out an email saying that we all should be setting goals and this is how you do it.

Blah, blah, blah.

Yeah, I get it.

I know how important goal setting is.

I am sure you do too.

So what am I going to do that's different?

I'm giving you the fat loss workout to follow.

I have just got back from an awesome break up at Coffs Harbour on the NSW north coast and I couldn't wait to share this with you (I am technically still on holidays until Monday but this couldn't wait!).

This body weight beach workout shows you that you have no excuses not to work out any more.

No equipment - I don't care. I'm calling you out.

On holidays at the beach? - I don't care. I'm calling you out.

No time - I don't care. I'm calling you out.

This workout took me about 15 minutes to do and I was sore for the next couple of days!

Make this a massive year for you - take action now!

Daniel Munday
Sydney Boot Camps Specialist and Fat Loss Results Expert