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!