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 linked to New James Bond Movie?

Just Another Way to Die

I finally got to see the new James Bond movie, Quantum of Solace, on Sunday.

I'm a bit of a Bond fan and was really looking forward to seeing it. I even re-watched Casino Royale before I went as I knew the two were linked for the first time ever in a Bond film.

It's a pretty cool movie and I really like Daniel Craig as a bad ar$e Bond.

Now, before I start to sound like too much of a movie critic, there is a point to me referencing James Bond.

You see, the theme song is "Just Another Way to Die" by Alicia Keys and Jack White, and I've had that song playing in my head the last few days.

It got me thinking yesterday how appropriate that title is to sum up the way most people live their life.

- Lack of exercise excuses ... Just another way to die

- Lack of motivation excuses ... Just another way to die

- Increased risk of heart disease ... Just another way to die

- Kids getting type 2 diabetes ... Just another way to die


I think you get the point by now right?

People dying before their time should be up is not just another way to die.

It is a total waste of potential.

Don't take the easy road as it always ends in a dead end and the ending is never pretty.

As my mate, US Strength Coach Troy Anderson likes to say "Fitness ain't pretty. Results are".

Don't give yourself another way to die.

Choose the road of action and make it happen.

What have you got to lose?

Oh yeah.

Just your life

Daniel Munday
Sydney Boot Camp and Group Training Fat Loss Specialist

How Far Did You Come in 2008?

The year is almost at an end.

Hard to believe but true.

I hope you've had a productive year like me and haven't just let it slide by.

So now for the $64,000 question.

How Far Did You Come in 2008?

Before the year finishes, let's take an early look back at what you have achieved.

I challenge you to take a minute to reflect.

1) What have you accomplished that makes you proud?

2) What have you done that has brought value to your life and the life of others?

3) Finally what are you grateful for. This continues on my previous posts around Thanksgiving time.

I'll take the reigns and show you how it's done.

1) I am proud of

- helping some great people get some great fat loss results this year

- finishing my online Aussie Fatblast Success System

2) I've given people the belief that they can succeed in their own personal fat loss challenge

3) See my two gratitude posts to see what I am thankful for in my life you can read the two posts here and here.

The challenge now is for you to go through the same simple three steps.

Finally what are you going to be celebrating come December 31 with a cold beer or champagne glass in hand?

I'll be celebrating a successful year and look forward to making 2009 an even bigger and better one.

I hope that you are a part of it so we can do it together!

My gifts for the world's biggest fat loss and fitness giveaway went live on Friday and Saturday so if you missed out on them you can get your hands on some great Aussie Fatblast Hotseat mp3 interrogations at http://www.12daysoffitness.com

Daniel Munday
Sydney Personal Trainer and fat loss expert
Sydney Boot Camp and Group Training expert

Old School Advice

Right now, I'm sitting at home in my office working away and cranking some old school tunes.

Now, get this, I am listening to the very first tape that I ever purchased back in the day.

Yep, I remember the day like it wasn't the 22 years ago that it was!

It was at Kmart Penrith and it was a night time so it must've been Thursday night shopping.

I was in year 3 and was excited to buy my first real bit of music that wasn't kids stuff.

Can you believe that a cassette tape has actually lasted 22 years and still plays and why on earth can I remember a random memory like that but forget to email someone back about something?

So what was it and am I embarrassed to admit it?

Dire Straits Brothers in Arms and no I'm not embarrassed!

Still a great album.

What's the point of me rambling on about old school music.

Well training advice is like the old classic music.

The more things change the more they stay the same.

Meaning the more the latest bands or in the purpose of this blog, the latest training and fat loss advice and fads that come along, the more and more we go back to the way that it was done in the old days.

For the most part.

Thankfully we don't do (or if you are you better stop right now) full sit ups that hurt your back and we don't wear the spandex multi coloured fluro gym gear with leg warmers anymore

In the same breath it really isn't considered that cool to be listening to some of the tacky 80's music like Bros and a bunch of other bad bands whose names escapes me.

The one thing they did do right in the old days was training without the BS that comes with training these days.

They used weights and they lifted.

They did squats, deadlifts and other weights exercises that should be the foundatiuon for any fat loss program.

They did push ups, chin ups and other cool body weight exercises that are essential if you are looking for fat loss results.

Let's even go back to the early 1900's and the Russians were using Kettlebells even then.

Yep, the Russians were well ahead of us westerners with the training game even way back when our grandparents were being born.

So the moral of the story today is don't listen to the latest training fads that come through like training on the vibration machine 3000 or the ab king pro.

Stick to what was done in the past and will be done in the next 100 years.

Multi-joint exercises are king when it comes to fat loss and getting the body that you deserve.

Supermodel Diet tips

Karolina Kurkova.

It's a name that I must admit I've never heard of before, but if you are into the modelling scene you may know of her.

Anyway, I read in the paper this morning what her nutrition tips are to keep her looking the way she does.

Let's check out Karolina's diet and see what she eats - or if she eats anything at all!

As quoted in todays Daily Telegraph:

"I eat very clean and fresh. I wake up and I have a green juice with a little protein powder and glutamine mixed in. Then two hours later I have two hard-boiled eggs," says Kurkova...

"Then, two or three hours later I'll have 10 nuts, like walnuts or almonds. Then I'll have grilled fish with vegetables and salads. And then again, a green juice. I just keep it simple."

The Czech Republic-born supermodel's preshow ritual is a little more intense - no carbs, no wheat and three hours of exercise a day.

So what do I think?

Surprisingly, it doesn't look too bad for a supermodel as they are notorious for not eating anything apart from a celery stick a day.

The best part of her diet is she goes wheat free before a show - the perfect way to increase your fat loss results is to go wheat free. If you read anything that I produce in the Aussie Fatblast manual.

The downside is she trains for 3 hours a day probably doing long slow, boring cardio.

That is a no-no when you are looking for the best fat loss results.

You should know that interval training is the number one way to burn your fat off and keep it off.

Karolina also has a thing for nuts. Even if it's only 10 of them, at least she has the right idea.

The no carbs thing?

Sort of right. You don't want to eliminate your carb intake but you want to minimise it if you are looking to look amazing.

So, all in all, she is going alright on the food front - plenty of fish, eggs, vegetables and salads.

Who would've though the food diary of supermodel Karolina Kurkova isn't as bad as you would have imagined.



Finally, you have probably heard me talk about the 12 Days of Fitness a bit lately.

In case you missed it and have been hiding from me, it is the world's biggest fat loss and fitness giveaway.

To get your access all areas pass you just need to sign up right here.

The best news is there is no catch and there is nothing to buy.

It is the fitness professionals way of saying Merry Christmas.

Don't miss the boat this year - the gift giving has already begun and I know I will check out what's on offer to increase my knowledge from some of my fitness peers.

What's your excuse?

Fire UP!

Daniel Munday
Sydney Personal Trainer and Fat Loss Specialist

What I Want to Be Like When I'm 85

One of my mates in the states - hey that's got a pretty cool ring don't you think? - Greg Justice posted this video on his You Tube Page.

Greg is the man when it comes to leading the way with client retention - he's had these guys for 20 odd years and that is not a rarity for Greg.

So check out this video and get inspired by some "oldies" that are definitely young at heart.

I can guarantee that these people will not be dying through a lifestyle related condition.

The best thing about exercising at this age is that their minds are healthy.

You can bet they'd run rings around people half their age and then some!



While I've got you here, make sure that you've got your name on the 12 Days of Fitness notification list - the gift giving begins in 5 days on December 10.

You will even be getting 5 of my best Aussie Fatblast Hotseat mp3 interviews.

In case you haven't heard of this before, it doesn't cost you a cent.

Yep it's free!

It is the giving season, so 250 odd fat loss and fitness experts from around the globe have come together to give you our best tips and secrets for free.

Have an awesome weekend,
Daniel Munday
Sydney Personal Trainer Fat Loss Specialist
Sydney Boot Camps Fat Loss Specialist

Does Fruit Make You Fat?

I could make this a really short post and say NO and that would be it.

But that wouldn't really look good would it?

So now you should know that fruit does NOT make you fat let's take a look at why.

Yes, fruit is full of sugar.

BUT it is natural sugar. It is sugar that your body needs.

The main reason why you should be eating fruit is simply because of all the vitamins and minerals that are contained in a simple piece of fruit.

Did you know that there are over 10,000 vitamins and minerals in an apple that have been discovered.

Note that is not all there is, that is just the ones that have been discovered.

And that is just from one little apple.

Your body needs fruit just like your car needs petrol.

If I had a choice of getting my sugar intake for the day from the 3-4 servings (at least) of fruit that I eat or from having a couple of sugars with my coffee, or by having bread for breakfast you should know what my answer would be.

The fruit of course.

Don't fear fruit.

Embrace it as part of your fat loss mission.

Fruit is essential for your fat loss results.

You should be snacking on fruit as a mid morning or mid afternoon snack option but don't forget the one big secret tip that will accelerate your fat loss results.

This little tip is one of the secrets contained in my Secret Guide to Smart Eating that comes with my Aussie Fatblast Success System but I'll give you a heaps up here.

You need to be eating protein with each meal.

More on that one another day though.

What's your excuse?
Fire UP!

Questions, Rewards and The Get Out Stakes

Gotta love Fridays right!

Well if you have nothing to do at lunch time today, why don't you get on the line with me and I'll answer your fat loss questions for you.

You see, I'm being interviewed by my mate Greg Hamlyn of the Your Successful Weight Loss teleseminar series.

http://www.yoursuccessfulweightloss.com/aussie

Greg has asked me to get on the line today for a bit of a question and answer session to give people the answers to their fat loss quest without pulling any punches.

So mark this in your diaries - I'm being grilled on the hotseat today at 12pm Sydney Time, (9pm EST in the states).

It won't cost you a cent to listen - just calling costs but you can get it basically free through skype.

http://www.yoursuccessfulweightloss.com/aussie/

Now onto rewards.

Do you reward yourself for a good job well done, when you achieve something significant?

I'm getting a massage today which my girlfriend shouted me (thanks Bron!) to enjoy some downtime after a big few months.

It doesn't have to be massage. It could be buying yourself clothes, going to the movies.

Just make sure you take the time and do something for you.

Finally, what on earth is the get out stakes?

Well if you are a keen punter like me, and the Cox Plate is on tomorrow by the way, you will know that the get out stakes is your last chance to get in and make amends.

Today is your last chance for the get out stakes before the price goes up on my Aussie Fatblast Success System.

I will show you exactly how to lose the body fat that you want to shed - safely and efficiently in 20 minutes or less each day.

http://www.aussiefatblast.com

People have already been taking advantage of my special launch price investment of $29.77USD which is only valid until TODAY, FRIDAY OCT 24 - 11:59pm Pacific time in the US and Canada so don't miss the boat.

The 5 time sensitive bonuses which include a food diary review will also be taken down.

Don't miss this one chance for me to actually personally review a week of your nutrition habits. That bonus alone will more than pay for your small investment many times over.

You can find it all by clicking right here

I look forward to seeing you on the call and let me know if you've got a hot tip for the Cox Plate!

Don't let fear hold you back

Official Sneak Peak - The Day Has Arrived

I feel like a first time Dad today!

No, my girlfriend didn't have our first child but I am as proud as a brand new Dad can be.

In fact, after toiling away for the last nine months, I even feel like I have given birth myself (no offense to the women reading here that have - my hat goes off to you all!)

So, what am I so excited about?

Well my little baby has been born after a tough, long yet enjoyable labour.

http://www.aussiefatblast.com

I poured my heart and soul into getting you an easy to use manual that you can access from anywhere in the world - within minutes - and start training today to get the body that you deserve.

My Aussie Fatblast Success System officially launches on Monday, but as a loyal client, reader and subscriber I wanted to give you a sneak peak and be one of the first people in the world to check out.

AND I want to reward you for taking massive action straight away before anyone else finds out about the fat loss success system that will give you the body that you deserve and the fat loss results in 20 minutes a day or even less!

There is a massive launch sale that will be happening from next Monday for 5 days only before the price goes up so now is your chance to get in on the fun and enjoy the extra little bonus that I will send you.

For the first 10 people that order the Aussie Fatblast Success System I will send you a special interview that I just did with a good mate of mine, Ben Warstler - "The Former Fat Kid".

I spoke to Ben earlier this morning and I want you to be the lucky recipient of this 48 minutes of information packed insights into how to change your mindset from being the fat kid to being a fit kid.

So I'll send you a special link where you can download this awesome interview if you are one of the first 10 people to order the Aussie Fatblast Success System.

What does the Aussie Fatblast Success System include?

* Aussie Fatblast Success Manual - the main exercise workout manual
* Secret Guide to Smart Eating - your nutrition guidelines to ensure your fat loss success
* Pulse Intervals - your guide to your interval cardio sessions
* 13.5 Recipes in 13.5 mins or less meal book
* Optimise Blowtorch bonus workouts
* Little Black Dress program to get the girls into their LBD for that special function
* Can the Man Cans program for the fellas to get rid of man boobs
* Beginners Body Weight Blitz Manual - if you are starting from absolute beginner this is your must start program
* Chris Widener MP3 of the Best Test
* Workout Muse Tabata workout and Post Workout recovery guidelines from BJ Gaddour
* The Maniac Unleashed MP3 audio interview with Tommy Pavia - The Maniac Mental Skills Coach

All of these manuals and mp3's have a value of $419.92 and you can get the whole enchilada for a very small investment of $29.77 USD which only lasts until next Friday, Oct 20.

You'll also get 5 bonuses that you'll have to check out on the page to see for yourself but they are HOT!

http://www.aussiefatblast.com

is the site to go to see my brand new little baby.

I look forward to providing YOU with the fat loss results that you deserve for an absolute fraction of the price you would pay to train with me in person.

Just imagine how great you can be looking on New Years Eve this year rather than making that drunken promise to yourself that next year will finally be the year I take action...

http://www.aussiefatblast.com

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!

The New and Improved Aussie Fatblast Food Pyramid

You may have seen my blog post on the food pyramid for fat loss recently.

If you missed it, the link is here

Anway, thanks to some reader feedback to convert it all into an easy to follow picture format, I took action and got my designer to work.

The finished product, the new Aussie Fatblast inspired food pyramid for fat loss is now here.

If you receive this via email update format, please visit my blog to see the graph in full colour action.



Does your diet look like this or the recommended crap that is pushed by the nutrition organisations

thanks for the tip Lee!

I am interested to know what you all think.

enjoy!

Scientific Proof That Interval Training For Fat Loss Works

I just re-read this post from fat loss expert Alwyn Cosgrove on why interval training works. It was a question posed to him and his answer is priceless.

By the way, I used to think like the person asking the question until I got my head out of the sand and starting using the Aussie Fatblast methods of training

Q: I've read that you think interval training and weight training are more effective for fat loss than aerobic training. I'm here to tell you that you're wrong. there is more fat oxidation during aerobic exercise than with any other form of exercise. [Noted Exercise Physiologist] doesn't think you can raise metabolism anyway and I agree with him.

A: Tell [Noted Exercise Physiologist] that I think his songs suck. That "american woman" song bugs the shit out of me. Plus he's wrong about this.

Fat oxidation during the exercise session is irrelevant. It's not the workout - it's the effect of that workout on EPOC.

I call this Afterburn - elevating EPOC to maximize caloric burn for the other 23+ hours per day.

In the past - fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted.

Think about this - If we looked at a weight training session that started at 9am and finished at 10am - how much muscle would we see built if we stopped looking at 10am? None.

In fact - we'd see muscle damage. We could make the conclusion that weight training does not increase muscle - in fact it decreases muscle right? It's only when we look at the big picture - and look at the recovery from the session - that we find the reverse is true - weight training builds muscle

Fat loss training is the same way. Someone talking about the benefits of the "fat burning zones" or "fasted cardio" (which is based on the same underlying premise - that the fuel source during exercise matters) is a sure sign that the individual has stopped looking at the end of the exercise session.

They have come to the conclusion that fasted, lower intensity steady state exercise burns the most fat during the session and made a massive leap of faith to suggest it is best for real world fat loss.

Using that same logic these same people would suggest avoiding weight training if you want to grow muscle.


Here's a study I looked at recently and mentioned at the last seminar I taught:

===

Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.

Eur J Appl Physiol 2002 Mar;86(5):411-7

This group looked at the effects of circuit weight training on EPOC.

The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins.

EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.

Pretty amazing isn't it?

I hope you still aren't doing your one hour boring cardio sessions to lose body fat.

What's your excuse?
Fire UP!

The Food Pyramid Is Wrong For Fat Loss

I am just going to come straight out and say it. I believe the food pyramid as we know it is wrong.

I believe that it is not just slightly wrong, I believe it is way out of wack for what should be considered healthy eating.

As it currently stands, you can find various definitions of how the food pyramid should look just by doing a simple Google search.

Nutrition Australia’s food pyramid shows us that we should be eating mostly vegetables, dried peas, lentils, cereal, bread, fruit and nuts.

We should be eating lean meat, eggs, fish, chicken (without skin), milk, yoghurt and cheese moderately.

Finally in small amounts we should be eating oil, margarine, reduced fat spreads, butter and sugar.

Wow. No wonder why are waist lines are continuously expanding.

That is astounding that a recognised authority organisation can recommend that people should be eating some of this rubbish.

Don’t just think that Nutrition Australia is the only organisation pedalling this line. They were the best of a bad bunch. At least they actually had vegetables, fruits and buts on the bottom of the pyramid. Every other organisation recommends that breads and cereals be on the most consumed list.

You may think I am joking. Unfortunately, I am deadly serious my friend. Pun intended, as that is what people are slowly doing to themselves by following these recommendations every day. You are just digging your way to an early grave.

So, how should the revitalised, Aussie Fatblast inspired food pyramid look?

First of all, the foods that we should be eating the most comprise of vegetables first and foremost, followed by lentils, fruits and nuts.

Next group on the pyramid are the foods that we should be eating moderately. These are made up meat or meat alternatives just like fish, chicken, eggs to name three examples. Limit your red meat intake.

The foods that we should eat sparingly include dairy products like butter, milk and yoghurt and grains like pasta and rice. I would recommend once a day at most for people looking to lose body fat.

No, you do not need dairy to provide you with calcium. That is what the marketing from the nutrition and dairy organisations would like you to believe but you will get enough calcium from canned fish like salmon (eat the bones), nuts, fruits, vegetables (especially leafy greens), and dried beans.

The foods that should be at the top of the pyramid comprise the foods that we should only be eating as part of a cheat meal occasionally. These would include foods that are highly processed such as breads, sweets or fast foods.

Yes, I include breads in this bad group. That is how detrimental it is to achieving your ultimate fat loss results.

Bread is processed. It does not grow in the ground, or on a vine or a tree like vegetables, nuts or fruits do. It is highly processed rubbish that is keeping you from burning your body fat.

I also do not include sugar, breakfast cereals, reduced fat spreads or margarine. These trans fat containing foods are causing your waist line to expand each and every single day.

Sugar does not have trans fat but it is a whole poison on its own. There is enough natural sugar in fruits to sustain you without adding it to every coffee you drink or overdosing on processed, sugar soaked sweets or breakfast cereals.

In wrapping up, it may seem controversial but if you follow the recommendations I have listed here instead of what the recognised nutrition authorities are preaching to you, I am extremely confident that you will be looking sensational and enjoying the body fat that you are shedding at a rate like never before.

Be a pioneer, change your own personal food pyramid and enjoy the increased fat loss results that you will soon be experiencing.

What have you got to lose except the extra body fat?

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 deserve and now you can finally share in his once secret methods.

Take the steps to change your body today by downloading your free audio and eBook Aussie Fatblast Secrets Revealed report

What's your excuse?

Fire UP!

My Special Gift To You Today

How are you feeling today?

Post weekend blues?

Feeling great and refreshed and ready to take on the week?

I feel great. I had a great time catching up with family on the weekend, had an early night last night and when the 'opportunity clock' woke me up at 4:40am this morning I was feeling ready to roll.

I love it when I can get up at that time and not feel like all I'd rather do is sleep in. It makes me much more productive.

If you keep on reading right to the end, I will promise I'll make it worth your while, so enjoy my thoughts for the day and I hope you like my little present for you.

Now that the Olympics has wrapped up for another 4 years, I'd like to share with you my 2 favourite moments.

1 of them a gold medal moment and 1 a close second.

1 of them involves an Aussie, the other a bloke from another country that I've never even heard of - in fact to this day I can't even tell you his name.

Everyone has been talking and writing about the exploits of Phelps and Bolt and co. Now while I think Phelps is a legend and a freak, and Bolt, well call me suspicious on that one but that is a story for another day.

So I decided to share my 2 favourite Olympic moments that most mainstream people may have missed.

My first special memory and favourite moment I didn't even see live unfortunately.

You may have seen it yourself but unfortunately I just saw the highlights.

It involved a German weightlifter. A massive unit of a guy.

The sort of guy who could more than likely out eat any other athlete in the village -even Michael Phelps and his reputed 12,000 calories a day on his heavy training days.

The sort of guy who could probably clean and jerk a bus.

This bloke if you missed it won gold despite losing his wife of 3 years in a car crash just last year.

Can you imagine how that would throw your Olympic preparation into disarray?

Can you imagine how it would throw your life totally upside down, let alone just your Olympic preparation?

The big fella's name is Mattias Steiner - I just googled his name.

There he was standing on the medal dias collecting his medal with tears streaming down his face and clutching a photo of his wife.

The second one, as I said, involved an Aussie. She didn't win gold, but that is besides the point.

In January of this year cyclist Ana Mears was 2mm away - yes 2mm! - from severing her spinal cord in her neck.

That more than likely would've left Ana as a quadriplegic.

Ana broke her neck as well as suffering a handful of other injuries that I don't need to go into here.

Needless to say, this should have ended her Olympic dream.

But people forgot about Ana's fighting spirit.

They forgot that the Athens gold medalist wasn't going down without a fight.

She busted her butt in rehab.

She busted her butt in the gym.

She busted her butt on the track.

She made it to the games and most people could probably forgive her if she just put her feet up and cruised through thinking "I made it. That'll do me".

Not Ana.

She rode awesome and collected a silver medal for us, only going down to an English girl in the final.

There are two touching moments that stood out for me.

That is what sport is about my friends.

That is what life is about.

Cherishing every moment you have and appreciating all that you have.

Never giving up, no matter what the odds are that are stacked in front of you.

Now, for my special gift to you that I teased you with earlier.

I was lucky enough to score an interview with the World's Busiest Dad - Chris Lopez, the author of the Super Fit Dad Program for busy dads.

Chris is going to share with me some great secrets of his including:

* His # 1 fat loss tip

* His # 1 exercise to burn body fat every time

* A great lunch tip that everyone should know

plus many more great secrets.

It is roughly 40 minutes of no-holds barred information.

Download it to your Ipod or burn it to CD and listen to it on your way to work tomorrow.

Even if you are one of my female readers, this is still essential tips that you can get for yourself or even for your man.

You can find the interview with Chris Lopez
here

You can find out more about Chris by checking out http://www.superfitdad.com

Happy listening!

What's your excuse?
Fire UP!

How Can the Wallabies and Cadel Evans Help Your Fat Loss Success?

Saturday night was a television feast. The Bledisloe was on at the same time as the Swans were getting pumped and as soon as that finished the Tour de France time trial as on.

During my Saturday night on the couch I witnessed 2 examples of the power of team work.


First up, the mighty Wallabies got one up on the All Blacks in the 1st Bledisloe test this year.

And we didn't just win, we touched them up.

Power of Team Work Lesson Number 1: Strength In Numbers

The Wallabies defense and scrummaging was much improved on previous seasons and their backs worked together pretty smoothly when they had the chance, meaning a well-oiled overall team performance

The second example occurred during the penultimate stage of the Tour de France.

I sat up late to see our boy Cadel go for the Maillot Jaune in the time trial.

Unfortunately Cadel couldn't make up the time difference that he was after. He only got 30 seconds out of the 95 that he needed to get the Yellow Jersey.

Why did this happen to the guy who was the standout favourite before a km was ridden?

It is all about the Power of Team Work Lesson Number 2: You're only as good as the other people surrounding you.

Cadel's main rivals in the tour were both from the CSC team.

They had the strength in numbers that I mentioned earlier. They worked as a team when Cadel had the yellow jersey last week and worked hard to break his back during the tough Alp stages.

Cadel's team, Silence Lotto, couldn't stand the heat. The poor bloke was left riding solo which is equivalent to taking on an army by yourself.

You just can't expect to win.

All the energy he spent keeping his rivals at bay in the second week cost him in the last week.

The fact was Cadel was just too good for his team mates to keep up with, meaning they couldn't help him when it counted.

So, what can we all learn from these 2 sporting examples?

Everyone needs a support team to help you achieve the fat loss results that you are after.

People on that team include your partner, your colleagues, and me. You need to have them pumping up your tyres when you are feeling flat.

You need them to encourage you and compliment you on your fat loss success to date.

Only then will you get the fat loss results that you deserve.

What's your excuse?

Fire UP!

The Baby, The Transformation and your Fat Loss answers

My brother and his wife had their first child on Wednesday morning, so I am now an uncle of a beautiful little princess. She is beautiful, but I am biased I guess!

The above photo shows me looking a little bit awkward but definitely proud with my first hold.

I felt like I was going to break her she was so small - only 2.75 kgs.

She must have been following some Aussie Fatblast secrets in the womb.

Moving on now, the response to my DPM Body Transformation contest has been awesome!

People are fired up to fire their belly fat and have already signed up to enter. At last counting there are 9 people signed up and I want double that.

So are you keen?

Or are you scarred of taking action and changing your body for the better?

Even if you don't win, you get the best prize ever - a new body!

So get to it, email me (daniel@dpmperformance.com.au) to tell me that you're in.

If you missed all the rules, you can get them here

Finally, did you get my special message on Monday about the Christmas in July Free Fat Loss Tips promotion?

I hope you have checked out what is available, and remember, it doesn't cost you a cent to get any of the amazing fat loss secrets on the hot new site.

It is my way of saying thankyou for being a valued friend, client and reader.

In case you missed it, I managed to gather 14 of the world’s premier fat loss trainers (including myself) and twisted their arms to give up some of their best secrets all available to you for free.

The free information ranges from free eBook reports on the latest fat loss secrets, audio programs to listen to on your way to work, to audio workout guides.

Simply click on the link below to take you to some of the hottest, ground breaking fat loss information online today

http://www.freefatlosstips.com

I hope to see you there.

What's your excuse?

Fire UP!