Fat Loss Training with a Friend

Yesterday morning I had a great workout with my girlfriend.

Every now and then we do a session together when our training schedules align and it's always good fun and hard work.

If you ever struggle for motivation, then training with a friend or your partner is a must. They can pick you up if you are struggling and you can do the same for them.

It's all about that social support.

Having your network to utilise to make your fat loss results occur even faster than what would happen if you didn't have your "spotters" to steal an old gym phrase.

This is the session we knocked over.

1 Arm Snatch x 10 on each side

Get Ups x 10 each side

Renegade Rows x 10 each side

1 Arm Floor Chest Press x 10 each arm

1 Arm Swings x 10 each side

1 Arm Squat Press x 10 each side

1 Arm High Pulls x 10 each side

Half Moon x 10 each side

Side Plank holding kettlebell 30 secs each side

Floor Trunk Extensions x 50

Tough set but it felt great to do a session together and I know that we started off our Sunday on the right foot and we probably even deserved that Choc-honeycomb cheesecake we had at lunch!

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

Your Mission on Earth

Today is my mum's birthday so Happy Birthday mum, have a great day!

Yesterday we had a nice lunch at my sisters house with all the fam around and my sister had some really nice photos up of my dad.

I don't want to get all soft and mushy on you but it makes you take a moment and think when you see those type of photos, especially at this time of year.

I found this quote by author Richard Bach that really makes things easier to deal with.

It makes sense and if there is someone in your life that you are missing then I hope this helps:

“Here's a test to find whether your mission on earth is finished: If you're alive, it isn't”

Now onto some great fat loss producing exercises for you from a specialist Sydney Personal Trainer.

This video is one of the most effective fat loss exercises that you can do



Don't forget that the 12 Days of fitness gift giving starts on the 10th which is this Wednesday!

Make sure you've signed up for your free access all areas pass here

Remember, don't use the Christmas season as an excuse to slacken off your training routine.

Make it a great week!

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