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?

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

Go Shorty, It's My Birthday!

Sorry for borrowing that corny title from the 50 cent song!

But it is my birthday - well not mine, but the birthday of DPM Performance.

You see, last week I celebrated my 3rd Anniversary since registering the DPM Performance business name!

Thanks to you for your continued support and custom because to tell you the truth, most fitness business don't even last the 2 year mark.

So the fact that I have made it this far is soley because of YOU.

And to say thanks I am running a special one week promotion for 1 week until next WEDNESDAY.

For any of my regular group sessions you can bring a friend for FREE for a trial workout and if they decide to join and become a regular you will receive your next group program on me!

How's that for a birthday present for you?

The sessions that this applies for are:

MONDAY/THURSDAY - Botany Boxing Circuit

TUES/THURS - Lunch boxing circuits in the gardens

TUES night - Pulse Program at Observatory Hill

MON/TUES/FRIDAY - Fatblast 30 min workouts in the morning at Observatory Hill

SATURDAY - morning at Observatory Hill

If you'd like to bring a friend to one of your personal training sessions please let me know.

I look forward to seeing you and your friends.

Now, for some works for this week. I'm not sure who wrote this but i saw it on a Ken Duncan poster:

"It is always the darkest before dawn"

If you are doing it tough right now, just remember that good times WILL be around the corner and that you will appreciate them even more after going through this stage of your life right
now.

What's your excuse?

Fire UP!

Did You See Their Fat Loss Results?

Well the inaugural DPM Performance Body Transformation contest has been run and won.

There were some pretty impressive fat loss results that had to be seen to be believed!

Let's meet the three place getters:

1st Place: Louanne

2nd Place: Rob

3rd Place: Megan

Louanne's story:

Louanne lost a whopping 6.9kg, 8cm off her waist, and 6.6cm off her thighs!

So it is safe to say she is a former shadow of herself.

This is what Louanne had to say:

“Consistent and effective training with an eye on healthy eating takes a lot of effort and motivation. Some things I just can't do alone. Daniel evaluated my food and my training, giving me options and rest days.

With every catch up, Daniel knew what I should have done on my own, and monitored and tracked that - generally, he kept me on my toes, and motivated me get back on the path every time I fell off.

Daniel recommended signing up to a few weight loss motivation emails, which combined with his own gave me the daily/weekly reminders I needed. The effort and energy I spent was no different, but focused in different areas.

The end results are amazing, and I am extremely happy with where I have come to".

You can see Louanne's transformation for yourself here

Rob's Story:

Rob lost 2 notches off his belt and has more energy and is now more productive - he has some pretty impressive before and after photos which you can see here

This is what Rob had to say:

“I've always known that dedication to my exercise regime would produce benefits but it has always been something that gets in the way. Whether it be work, socialising or health that prevents my attendance something usually conspires to prevent me from achieving my goals. I think it is a self destruct button that we push now and again as an easy way out.

Anyway the body shape challenge gave me an extra edge to my motivation for attending training. Because I was more regular it gave me an opportunity to observe some changes in myself that were more than physical. I generally have been more effective at work and have found myself to be leading my team by example in productivity and also in quality of output.

I have felt healthier and generally more vibrant making me more inclined to make quality time with my two young sons (10 months and 2.5 years).

Finally I think that because the challenge has stretched for three months I have burned some new habits into my lifestyle, especially in regard to maintaining physical fitness and vitality.

I feel fantastic”

And Finally,

Megan's story:

* Lost 7cm off her waist!

* Lost 3.6cm off her hips!

* Lost 4.6kg!

Megan has some great advice too:

"During the last 3 months for me it was all about moderation/limitations of foods instead of elimination. I have found in the past that if I eliminate all the bad foods out of my diet altogether, I tended to only then replace them with other foods probably equally as bad.

The main focuses for me were (and by having very small quantities of the following, in the past 3 months, I found that I didn't really miss them that much - who would have thought):

· Cutting down the amount of alcohol consumption (several alcohol free weeks
were had)
· Cutting down the amount of chocolate I consumed (still not really missing
it)
· Limiting coffee to only 1 per day (instead of the usual 3)
· Increasing fruit & vegetable intake
· Really concentrating on smaller portion sizes for meals

In regards to my exercise sessions, I increased the intensity of my training sessions and was training 4-5 times a week mainly concentrating on boxing, strength and cardio circuits".

Another notable mention was Emma who managed to can her caffeine habit - well done!

There's a couple of killer take home examples of what needs to be done to achieve your ultimate fat loss results.

* Really monitor what you eat and drink: You simply cannot out-train a crap diet

* Increase the intensity of your sessions - you should know by now that interval training is the king for fat loss results.

So why don't you take the example of Louanne, Rob, Megan and Emma and take action - TNT - today NOT tomorrow!

Don't let fear hold you back

Brand New Ultimate Fatblast Experience Group Is OPEN

We are locked and loaded and ready to begin a brand spanking new 6 week DPM Performance Ultimate Fatblast Experience beginning this Monday.

---
If you are unsure of what DPM Performance is and who Daniel Munday is, check out the number 1 Sydney Personal Trainer and find out what all the fuss is about.
---

What will the Ultimate Fatblast Experience allow you to do?

First up: it will let you

BURN FAT WHILE YOU SLEEP!

yes, this is not a marketing gimmick or trick - but with my type of fatblast training you will be kickstarting your bodies metabolism not only during your session, but for the next 48 hours AFTER your session finishes - yes even while you sleep!

That's the beauty of interval training my friends.

You will get your heart rate up - don't get me wrong.

You will be working.

If you think that 30 mins is not enough then you haven't tried THIS workout program.
30 mins will be way enough and you will be thanking me for giving you the fat loss results that you deserve in 90 minutes a week.

***
DID YOU KNOW THAT CHRISTMAS IS ONLY 11 WEEKS AWAY?

You cannot afford to delay getting into summer shape any longer
***

DETAILS:

STARTS: This Monday, October 13 finishes Fri Nov 21

DAYS: Monday, Tuesday, Friday

TIME: 7:15am - 7:45am

VENUE: Observatory Hill

YOUR INVESTMENT:
Option 1: $230 per person if you come by yourself

Option 2: Mates Rates: if you bring a friend, your investment is only $210 per person (save $20)

WHAT THE PROGRAM INCLUDES:

• 3 x 30 minute Fatblast sessions every Monday, Tuesday and Friday for 6 weeks = 18 sessions

• Optional Before and after photos and/or video footage, so you can SEE your changes!

• Optional Measurements before the first and final sessions • Optional Food Diary Review for 1st and 6th week, so you can see the difference

• All equipment provided

And finally, my nutritional guidelines to ensure your Fat loss success

DEADLINE IS 12pm FRIDAY OCT 10 to RSVP your position


MAX SPOTS: 12

Thank you in advance for passing this onto a friend who may be keen and I am eagerly awaiting your reply to confirm!

To respond, please email daniel(@)dpmperformance.com.au

What's your excuse? Fire UP!

Days Are Expensive...

What an action packed weekend - That sunshine was awesome!

I made the most of the great weather yesterday and got out to film some workout videos that you'll be able to see soon on my DPM Performance You Tube Page. As well as enjoying a post shoot coffee at a nice little cafe in the rocks with my girlfriend.

I was also able to enjoy the hospitality of a corporate box at the footy on Friday night when the Storminators crushed the Sharkies who went MIA yet again at the business end of the season.

Gotta tell you - if there is a better way to watch a game of footy then being in a catered box then I am yet to experience it.

Lucky I got a good workout in before hand so I didn't feel guilty about enjoying some good food and a drink or two.

Not to mention seeing the Hawks cause a massive upset in the AFL Grand Final on Saturday. Nice to see the underdog get up. I enjoyed the action while sitting on my laptop doing some work.

The words I've got for you today are from the depths of my resource doco folder that has 210 pages of jammed packed quotes and words that inspire me.

I have not doubled up once in the 5 or so years I've been doing these and this one is no different from Motivational Speaker and Author Jim Rohn:

“Days are expensive. When you spend a day you have one less day to spend. So make sure you spend each one wisely”

I think that tied into my words about getting a heap done on the weekend.

Surely yours wasn't spent nursing a hangover - or was it?

I posted an article on my blog on Friday that you might have missed.

It was about the good, the bad and the ugly of Personal Trainers. Worth the read if you missed it.

If you have been reading my stuff for a while now, you would know that I don't usually plug other peoples products very often.

Well today, I'm going to make an exception.

One of my mates, and fellow mastermind group member BJ Gaddour's Workout Muse is a must check out for any fitness pro or person just keen to train seriously.

BJ had the genius idea to put together music that you can workout to when you do your interval training.

I cranked it yesterday and did one of BJ's Tabata workouts - 20 secs flat out on the spin bike, 10 secs recovery for 4 mins and went through it twice. Got the heart rate up and got a great sweat on.

The end result, is you don't have to look at your stopwatch to know when to stop and go and you can concentrate on maximising your BURN baby!

You can check out the workout muse phenomenon and download your free sample workout track (which is a great interval set that I like to do from time to time) right here.

As a heads up, there are 2 categories - 1 for fitness professionals and one for the general punter who just wants to get a burn on.

Check it out, I personally love it. He's got some killer content and bonuses to match - I even get a jersey on his bonuses!

Finally, don't forget to join me on ISweat - where you can log your own personal workouts and you can see what I am up to each workout - best of all it won't cost you a cent!

http://www.isweat.com/AussieFatblast

What's your excuse?
Fire UP!

Spring Carnival - Bring It On!

I thought I'd take a different angle today and not talk about fitness and fat loss for a change.

I'm heading out to Rosehill tomorrow for the first time in about 2 years for a bit of a punt and spring carnival action.

So instead of studying the latest fat loss techniques tonight, you can forgive me if I take some down time and study the form guide, not that it'll help me much!

If you've got any tips, please send 'em my way, I'll probably need them!

The ones that I have for you if you are keen for a punt is Weekend Hustler in Melbourne even though he'll be a bit short and Musket here at Rosehill who just happens to be the 3/4 brother to Makybe Diva. If he's half as good as she was the odds might not be what they are at now.

I might even work out how I can get a DPM Performance stakes race happening...

Make the most of the sunshine this weekend, get out, get amongst it and get fit.

What's your excuse?
Fire UP!

STEPtember Week 3 Update

How are you going with your STEPtember challenges?

Are you kicking goals and successfully eliminating the 2 biggest problem areas of your nutrition make up by now?

If so, awesome news - keep it up!

If not, what are you waiting for?

The month is half over!

This weeks challenge for STEPtember if you have been following along, is to remove a third problem food or drink from your diet.

If you need to add a food source this week, such as eating at least five serves of vegetables a day, this is your challenge this time around.

If you can nail this, your diet make up should be looking pretty sweet by now.

If you are reading this thinking, yep I need that extra kick in the rear, please check out my site and see what DPM Performance can do for you.

I have group sessions located throughout the Sydney CBD and Inner West that will kick your fat loss mission into overdrive.

DPM Performance is the Sydney Personal Training specialist.

What's your excuse?
Fire UP!

Triumphs in Adversity

Last night I saw some pretty inspirational, and moving stories on 60 Minutes. I don’t always watch that show but the ads got me hooked this time.

The first story if you missed it involved the family of the young Sydney bloke who was bashed in Mykonos last month. His family went to meet the people who received Doujon’s organs.

That nearly brought a tear to my eye watching that I must confess.

It is amazing how his family were so positive about the legacy he had left behind in only a short time since his passing.

The second story involved a couple of young girls competing in the Paralympic Games at the moment. One was 19, the other 27 and it was a really positive and uplifting story on how they overcome their own little demons and battles to become a success in their field.

The other reason I liked that story was it also had in it my all time favourite athlete, John MacLean – the man is a freak. Google his name if you have not heard of him – he is a freak. His book Sucking the Marrow Out of Life is also a must read.

Some people are just amazing people to be able to have the attitude they do even during adversity.

It makes me thankful for what I have and continues to inspire me in my daily, and long term goals.

Sticking with John MacLean, I thought I'd borrow some words he used in his biography I just mentioned.

“Giving up is simply not an option”

Simple but it is true in any form.

On another note, I saw a truck today that made me shake my head.

I forget the company name but it was flogging grain fed meat. The slogan was something along the lines of premium quality meat or something like that.

Let me give you the tip here team.

Grain Fed Meat is unhealthy for you.

It is not a better meat option.

Your best choice is grass fed cattle only, otherwise you will be getting all the toxins the cow ate in it's life passed onto you.

My Aussie Fatblast Secrets Revealed free report delves into this further.

Definitely check it out if you are yet to do so.


Finally, If you need any help with goal setting, then you cannot go past the awesome product Dax Moy produced - The Magic Hundred which he described as the fastest goal achievement program on the planet.

Worth checking out - it gets the DPM Performance double thumbs up.

What's your excuse?

Fire UP!

STEPtember - What's the Deal?

You may have seen me refer in Monday's post to STEPtember and wondered what it's all about.

Well, I know that Winter is the time when a lot of people, hopefully not you though, get into a rut.

It's too cold...

It's too wet...

It's all a bit too hard...

It's all a bunch of BS to me...

Well, I created DPM Performance's STEPtember to give you the easy way to change your diet and your lifestyle in only 30 days.

I've decided to split STEPtember into 4 weekly brackets.

Each week your challenge is to pick something and focus on it.

Start with the most pressing thing that really needs to be addressed.

For example, you may have eaten too many comfort foods over winter because it was cold, or because you were depressed about whatever.

You may have neglected your fruit as a mid morning snack option and swapped it for the hot chocolate because that is what everyone else on your floor was doing and you didn't want to be left out.

Whatever it is, I need you to pick something to work on.

Your challenge is go without that food choice or to reintroduce whatever needs to be for 5 days out of 7 this week.

Let's start small and suddenly in 30 days, the STEPtember challenge has given you a brand spanking new diet that looks pretty damn good.

What are you waiting for?

Find that something and let's work on nailing it this week.

Let me know how you go...

What's your excuse?
Fire UP!

Goodbye Winter, It's Been .... Cold!

Congratulations,

You made it through winter!

I heard on the radio this morning that it was the coldest winter in I can't remember how long but yep, it was cold.

Now that's over and done with you can come out of hibernation (if you have been in one), dust off your training gear and start getting that body into shape for the summer months.

Remember, if you have been out of the game, don't forget Sydney's Premier Group Personal Training Option - DPM Performance

The words that I have for you today come from a succesful businesswoman that I have been hearing a bit about lately.

If anybody here knows of Dan Kennedy, you will be familiar with Lee Milteer.

“If there’s no wind for the sails, row”

I read this quote from her last week and found it great.

You can apply it to you, your training, or your business however you like.

I take it as you've got to roll up your sleeves and do some hard yards if you want to get anywhere.

For ultimate fat loss results, that means you cannot take short cuts when it comes to eating too many cheat meals.

You know you gotta row hard to get your ultimate body.

You know you gotta row hard to get your business to where you want it to be.

I'll be back in a day or two to share with you something new I am introducing for September, or STEPtember as I have renamed it.

Stay tuned to my blog for more news soon if you are receiving this through email.

What's your excuse?
Fire UP!