Fatblasting Workout that will Maximise Your Fat Loss Results

I had a good interval training fatblasting workout this afternoon.

Short (about 15 mins in length), sweet and to the point.

Aussie Fatblast style of course.

And yeah, I did get a sweat on.

All you need is a skipping rope and your bodyweight.

300 jumps on skipping rope

50 Star Jumps

10 Burpees

Repeat x 3

That's it.

Give it a go and it will definitely see you on your way to your optimum fat loss results and the body that you deserve.

Daniel Munday
Fat Loss Expert

Another Reason to Workout

I read an article in yesterdays edition of MX (a free paper that gets distrubuted throughout Sydneys CBD) that quoted research from the University of Bristol which prooved that busy professionals who exercise on work days are more happier, calmer and more productive when they are at work then on days that they don't train.

Pretty cool to finally see that in print right?

Now your boss has proof to allow you to have an exercise break during your shift - you'll be more pleasant to be around at work and you will get more done in less time.

Just like an Aussie Fatblast workout!

The study also showed that people get best results when their workouts are either first thing in the morning or at lunch.

Why?

Even though the report didn't say why, it is because of the feel good endorphins that your brain releases when you exercise.

So, if you are on a fat loss results mission, then you can't go past the latest research that you need to exercise.

You will be more productive at work and possibly not even need to work the 14 plus hour days that some people do.

Get out, get a break and enjoy the benefits.

This study can be great news for those that suffer from mild depression.

You need to get out of your office and get your body moving. You'll get some of those positive endorphins running through your body making you feel better about yourself and you will be getting a break from the office.

What could be better than that?

See, what I've been saying for years has actually been proven!

Fat Loss Expert’s Last Minute Christmas Present Tips

Sydney Fat Loss expert, Daniel Munday has the perfect answer for people looking for a last minute present for the person on your list who is hard to buy for.

Munday has listed 3 of his top fitness gifts that will ensure satisfaction at your Christmas gathering as well as satisfaction that will continue to last through the year.

1) Done for you exercise to music soundtracks

The best gift that you can get the person that has everything else is a workout soundtrack mp3 program. This present gives you a done for you exercise music tracks that tell you when to go flat out and when to recover. “It is ideal for both cardio interval training sessions and strength training.

You can choose from so many different interval programs that it gives you an endless source of fat loss exercise music. You simply upload them onto your mp3 player and press play. It just doesn’t get any easier.” Munday says. You can only find these popular soundtracks online here

2) Foam Roller

For the serious trainer a must have accessory that few people actually have is a foam roller. These long cylinder pieces of foam are a godsend for people with really tight muscles or injury concerns. “It is like having your own personal masseuse on call” is how Munday sums them up. “Your recovery will improve and your flexibility will increase as well” he continues. The best quality foam rollers are available at Rebel sport stores or online here

3) Gift voucher for a group training program

A group training program, or boot camp style of workout, is a great way to introduce you to a training routine with a professional and qualified fitness expert. “The best thing about group sessions is the support network that people give each other.

Research has shown that you need the help of others to reach your goals whether it be for fat loss or general fitness and the best way is to get your friends and train together” Munday states.

The other benefit of group training is it is a lot cheaper than personal one on one training sessions which is ever important in these times of financial belt tightening.

The above three gifts are certain to put a smile on the faces of anybody who receives them this Christmas season and to encourage people to take action now, Daniel Munday is offering a personal one on one fifteen minute phone coaching call to accelerate your fat loss results for anybody who responds to this release and purchases his Aussie Fatblast Success System online fat loss resource.

You must purchase before Sunday December 21, 2008 to take advantage of this special, once off offer.

Simply email Daniel@aussiefatblast.com to take him up on this special Christmas offer.

This gives you a free 15 minute coaching call anywhere in the world that has a value of $50.

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 and 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 at http://www.aussiefatblast.com
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Fat Loss Tips to Keep the Weight Off this Christmas

The Christmas season has snuck up on us once again and it seems that everywhere you turn there are Christmas parties, Christmas drinks, just about any excuse for a social get together will do. You have two options at this time of year.

You can be like most people and write off December and be behind the eight ball come January 1 just like every other year.

This is a bad choice as it only leaves you needing to lose even more weight than you do now.

Or you can choose the smart option and implement the three little secrets that I am about to share with you that will increase your chance of success of getting through this festive season without the weight gain of previous years.

You might surprise yourself and even lose weight at this time of year which is always a nice bonus!

1) Eat before you go out to a party

The chances are the food options at your function or party will not be the perfect nutrition choice to aid your fat loss mission so you will need to plan ahead.
The easiest way to do this is to make sure you eat something healthy just before you go out. The perfect snack will be something that has protein as an ingredient. Your best bet will be raw, unsalted nuts, a can of tuna or salmon or even some yoghurt.

Eating this just before you leave will fill you up and you will be less likely to rely on the plates of nibbles that offer no nutritional value.

If you forget to eat before you go out, make sure you stick with the vegetable snack plate. Carrot and celery sticks with hummus are a great option to curb any cravings and the bowl of nuts is always going to be better than the chips. Just be careful that the salt on these nuts doesn't make you overeat.

2) Get in a pre-party workout

What better way to get ready for a big night out by putting in a big workout first? Putting the money in the exercise body bank will not only make you feel good about yourself but will leave you feeling more alert and in a great mood after your body releases all of the post exercise feel good endorphin hormones throughout your body.

You will feel like you have earned your drink after this workout, just don't go overboard!

3) Limit your drinking days

I always hear the excuse people need to have a drink every night because they have something on every night this week. This is just a certain route to failure.

The best way to get through the festive season is to plan ahead when you are going to have a drink. Let's be realistic here. It would be silly of me to say just don't drink because that is not going to happen. It is time to celebrate; we just need to do it sensibly.

My big tip here is to make sure you have at least three to four alcohol free days a week.

Unfortunately, alcohol is just empty calories that increase your belly fat. On your alcohol free days just stick to water and not the soft drinks.

Soft drinks are nearly as bad for your figure as alcohol.

Implement these three tips and you are going to be in far better shape than everyone else who says I'll start my fat loss mission next year.

Why wait to do tomorrow what you can do today? Good luck on your weight loss mission and enjoy the festive season while maintaining your training regime and you will get 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 at http://www.aussiefatblast.com

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

Aussie Fatblast Hotseat with Kettlebell Queen

I've got a special q n a for you today team!

Caroline Radway, the Kettlebelle Queen as I like to call her, is a girl I've had a little bit to do with in the last year since she introduced herself.

We have been partners in the Free Fat Loss Tips launch I ran in July

Q: So Caroline, what's your number one tip for women who want to maximise their fat loss results?

Many women think they key to fat loss is pounding the pavement / treadmill /
stairmaster for hours on end. This is not the best approach - training with intensity is vital, to maximise metabolic 'disturbance', meaning your body then has to burn calories after the session and throughout the day.

This also means your fitness levels increase quicker, so you can handle more work
and more intensity sooner. The secret to getting this right, however, is matching intense workouts with rest and recovery (stretching / foam rolling - there are bonuses to take you through all of this in KettleBelleBody).

You also need to make sure you are eating supportively - plenty of nutrients while maintaining a calorie deficit. It is the clever combination of these factors that maximises fat loss results - any one part in isolation will not give you maximum results.

Q: What's your view on mindset Caroline? How important is getting your mind
right in achieving the body that you deserve?

Mindset is absolutely vital for achieving success and getting your body the way you want, and deserve, it to be. You have to have the WHAT and WHY figured out before you even start - this will help you take the right course in the first place, and will ensure you stay on track through the hard parts (as there are always challenges and obstacles in our way!).

If you have a strong enough 'why', however, the obstacles become much easier to overcome - your subconscious helps you to find every way possible to overcome them. If you don't have that reason cemented in your mind, it becomes all to easy to let the obstacles stop you in your tracks altogether.

There's a section in KettleBelleBody about how to get this all worked out, as well as an audio where I talk in more detail about the ins and outs of motivation and mindset.

Q: What's your take on nutrition? As you know from my Aussie Fatblast
program I really encourage people to eliminate as much of the processed food as possible out of your diet. Where do you stand on this?

I'm all for ditching the junk! Processed foods tax the body and provide a lot of things you don't want (excess sodium, additives, trans fats, random chemicals, lots of calories) without all that you do (the vitamins, minerals, enzymes that keep your body running optimally). You can cut your calories way down but if it's all junk you will still struggle to lose weight - and you will likely be even more hungry as 1500 calories of processed food is a lot less food than 1500 calories in chicken and vegetables!

Each meal should be based around a lean protein source, with loads of veggies, and a small amount of natural fats and carbs (each person varies on the carb side of things, and natural, unprocessed carbs definitely have their place in a fat loss diet.

Most people will see results by simply making changes to the quality of the diet, and never have to count calories. However, fat loss is only going to happen if you achieve a sustained calorie deficit over time.

If fat loss isn't happening, you may be over-eating healthy foods, such as nuts or olive oil, so may need to keep a check on calories. But for the most part, so long as you are aware of the calorie dense foods and consume them sensibly, focusing on whole, natural foods you can't go far wrong!

You can even add a square of dark chocolate in there - the really good stuff is actually good for you, so no more guilt when you are trying to satisfy that sweet
craving! Once you get used to only having sugars in natural foods (fruits) your taste buds change anyway, and you can easily satisfy your sweet tooth with natural, healthy foods.

Q: My readers will like your chocolate tip! Now, as a woman, can you once and for all convince all of my women readers that they are not going to get big and bulky from training with kettlebells and heavy weights?

Big and bulky takes testosterone - so if any women readers out there are worried, keep the training up and ditch the steroids! Jokes aside, it is a valid concern as there are women who have a more 'butch' look that most of us don't aspire to.

However, that is due to 'bodybuilder' style training. Ironically, it is likely to be the style you may already be doing in the gym, focusing on one body part at a time. Kettlebell training uses compound movements that use the entire body - a functional way of training more similar to how athletes would train. Athletes will only get 'bulky' if its needed for their sport as it is often counter-productive.

To gain muscle, you also need to eat loads! Guys trying to pack on the pounds struggle to eat enough to gain muscle. As you will be trying to get a calorie deficit there is just no way you will bulk - you will just get lean and look great.

Finally, some women complain about thighs and calves getting bigger when they begin to exercise. This is usually linked to cardio, especially the stepper or treadmill, even though they may assume it's the few squats they did afterwards.

If you perform a repeated bout of work on your legs, such as stepping for 20 minutes, and repeat that on a regular basis, the muscles can shorten chronically. This gives the impression they have bulked up. As you will be doing dynamic and compound exercises, working all muscle groups, you will not be over-working one area in this way anyway.

This is made worse by not following the workout with adequate stretching. I deeply encourage stretching after training and also foam rolling on a regular basis (self-myofascial release - see the manual in KettleBelleBody for a detailed explanation and instructions) which will ensure this does not happen.

This is not only aesthetic - tight, short muscles do not work as they should and injury can result. Stretching and foam rolling are key parts of the 'recovery' that is so important in ensuring you get maximum results - don't skip it!

In addition, Kettlebell training itself improves your flexibility - and if you also follow the Yoga Flow programme in KettleBelleBody you can be sure you will have the body of your dreams in no time!

Q: Great answer Caroline. What's the Kettlebelle Queen's favourite kettlebell exercise?

My favourite exercise - it's a hard one (the question, and the exercises I guess) as I can't pick just one. The Renegade Row I love as I can feel it working everywhere (a plank on 2 kettlebells and you row one KB in, alternating each side) but the same goes for the Turkish Get Up (kettlebell overhead - go from standing to lying and back again, keeping the KB overhead).

They are both 'love / hate' exercises - I would probably not say they were my favourite in the middle of a set, but they give you amazing results and atisfaction. I love simple swings, too, though. Such a simple, yet effective, way to get the blood pumping!

Q: Can men do the Kettlebelle Body Workout or is it just for the girls?

KettleBelleBody is not just for girls! But I decided I wanted to give women out there a programme that was for them first and foremost, answering their needs, frustrations and concerns. The flexibility of the schedule was designed to appeal to the busy woman, but guys are in the same boat and would benefit equally from that aspect.

The workouts themselves are as easy or as hard as you make them - if you take the harder options you will get a killer workout, no doubt, male or female. I use the same workouts with my male clients and they love them, and are getting fantastic results. The difference is usually that the guys will use heavier weights (although I use 2 x 16kg KBs and a 20kg for all exercises - most guys would be challenged plenty starting there!

There are options in the workouts themselves to take a slightly easier or harder variation - for example a lot of people cannot do renegade rows, so will do 1 arm rows. You can use the detailed exercise manual separately to practice new moves, before incorporating them into the workouts.

Q: Good. Now I won't feel too feminine when I give em a go! I really like your complexes you've designed and I can say that it isn't an airy fairy girly program where you do 20 arm curls with 2kg dumbbells. How do you convince your women that they are not going to get any fat loss results training the way that most people do?

I think by the time people come to me they usually realise that what they are doing just isn't working! They are desperate to find out what will work and kettlebell training, once explained, just makes so much sense. Quick, flexible workouts in the comfort of your own home, maximising your exercise time, not only means you will get great results from the actual workouts, but also means you are more likely to actually be able to work out in the first place!

Any programme will only work if you actually do it, consistently, so for many this is key. The fact that the workouts are challenging but customisable means they can fit in to the busiest of schedules, but also means there is infinite variety - your mind and body need that to get results, and keep you fired up about your training.

Combining smart training with rest, recovery and nutrition is the key, and having a support network also makes a huge difference in compliance and motivation, so I encourage people to join my network (Mission Slim-Possible) once they have bought the book, where they can ask me and fellow KettleBelles any questions, or just to talk to other like-minded people with similar goals (and a shared 'love/hate' for the Turkish Get Up!).

I'll also be using that site to run a 6 week KettleBelleBody Transformation
Challenge in the New Year (starting 2nd Jan - takes us right up to 14th Feb so perfect timing for looking and feeling hot for that big date or night out!). I'm there on a regular basis, answering questions and giving support and encouragement - almost like having your own trainer!

Nice work Caroline, thanks for your time. You've given some great fat burning exercises and answers for women (and men) to get rid of any of those Christmas drinks that you will be consuming at this time of year.

Also, guess who she asked to throw in a couple of bonuses for her program as well?

Yep, I've given up my Little Black Dress Workout and my 13.5 Healthy Meals in 13.5 Minutes that I was only going to release with my Aussie Fatblast Success System.

Yeah, Caroline's a persistent girl!

You can find out more about Caroline's Kettlebelle Body Program by clicking here.

If you decide that this program is for you, send me an email of your receipt and I'll give you a food diary review valued at $50.

I'll email you a food diary template and you can fill out everything you eat for a week and I'll give you my 2 cents on how you can use the Kettlebelle Body workout and my nutrition feedback to accelerate your fat loss results.

Don't let fear hold you back - check it out now

http://tinyurl.com/5ubyck

Daniel Munday
Sydney Personal Trainer and Sydney Boot Camp Specialist

Fat Loss Results Experts: Nice to Get a Mention

One of my followers on Twitter, Stephen Cooper (i just signed up on wednesday) was kind enough to mention me in his top 10 fat loss professsionals to follow.

I am swimming out of my depth with the caliber of these people - I consider Craig Ballantyne to be a mentor to me and Dax Moy is someone who I learn a lot from as well, but I'll take any wrap that I can get!

You can see more of what Stephen writes on his blog here

This was the big list of fat loss results experts to follow:

1. Craig Ballantyne: @craigballantyne Twitter Bio Helping you gain muscle & lose fat with short workouts...and NO CARDIO!

2. Valerie Waters: @valeriewaters Twitter Bio Celebrity Trainer & Fitness Fanatic

3. Vince DelMonte: @vincedelmonte Twitter Bio Muscle Building Expert

4. Arnel Franco: @fitnessvip Twitter Bio Six Pack Abs Expert

5. Scott Tousignant: @TheFitB Twitter Bio Fat Loss Expert, Author and Speaker

6. Dax Moy: @daxmoy No Twitter Bio

7. Angie Schumacher: @angieschumacher Twitter Bio I am a Certified Personal Trainer who does private training and also fitness boot camps!

8. Daniel Munday: @DanielMunday Twitter Bio Fat Loss Expert based in Sydney, Australia - loves to train and help people lose fat.

9. Scott Colby: @scottcolby Twitter Bio Six-pack abs, burn stubborn belly fat and get a flat sexy stomach with no crunches

10. Zach Even-Esh: @ZEvenEsh Twitter Bio None

Funnily enough 8 was my old rugby number so it's quite fitting to be sitting there.

Thanks for the wrap Stephen, and I look forward to connecting with you on Twitter more often!

Sydney Fat Loss Expert Shares Top 3 Secrets to Keep Off Weight this Festive Season

Daniel Munday, one of Sydney’s premier fat loss experts and creator of the Aussie Fatblast Online Success System, today revealed the top three secrets to ensure that you can get through the festive season without piling on unwanted pounds.

Munday says “You have two options at this time of year. You can be like most people and write off December and be behind the eight ball come January 1 just like every other year. Or you can choose the smart option and implement these three little secrets that are guaranteed to increase your chance of staying in shape through this festive season without having to deal with the weight gain of previous years”.

1) Eat before you go out to a party

The chances are the food options at your function or party will not be the perfect nutrition choice to aid your fat loss mission so you will need to plan ahead.

The easiest way to do this is to make sure you eat something healthy just before you go out. The perfect snack will be something that has protein as an ingredient. Your best bet will be raw, unsalted nuts, a can of tuna or salmon or even some yoghurt.

Eating this just before you leave will fill you up and you will be less likely to rely on the plates of nibbles that offer no nutritional value.

If you forget to eat before you go out, make sure you stick with the vegetable snack plate. Carrot and celery sticks with hummus are a great option to curb any cravings and the bowl of nuts is always going to be better than the chips. Just be careful that the salt on these nuts doesn’t make you overeat.

2) Get in a pre party workout

What better way to get ready for a big night out by putting in a big workout first? Putting the money in the exercise body bank will not only make you feel good about yourself but will leave you feeling more alert and in a great mood after your body releases all of the post exercise feel good endorphin hormones throughout your body. You will feel like you have earned your drink after this workout, just don’t go overboard!

3) Limit your drinking days

Drinking every night during this festive season is just a certain route to failure. The best way to get through the next couple of weeks is to plan ahead when you are going to have a drink. “Let’s be realistic here, it would be silly of me to say just don’t drink because that is not going to happen. It is time to celebrate; we just need to do it sensibly” Munday stated.

He continues with the biggest tip of the day “my big tip here is to make sure you have at least three to four alcohol free days a week. Unfortunately, alcohol is just empty calories that increase your belly fat. On your alcohol free days just stick to water and not the soft drinks. Soft drinks are nearly as bad for your figure as alcohol so that is not a better option”.

In a final call to action, Munday closed by challenging people to implement these tips right away “If you do, you are guaranteed to be in far better shape than everyone else who says I’ll start my fat loss mission next year. Why wait to do tomorrow what you can do today?”

Daniel Munday is a Fat Loss Expert based in the Sydney, Australia and the creator of the Aussie Fatblast Success System - the fat loss answer for the busy professional who feels they don't have the time to exercise.

He gives busy professionals the fat loss results that they deserve in less time through shorter, more effective fat loss workouts. You can contact Daniel or find out more information at http://www.aussiefatblast.com or by emailing Daniel here

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12 Days of Fitness: World's Biggest Fat Loss & Fitness Giveaway

Gratitude Part 2

Yesterday on my other blog I created a list of things that I was thankful for.

Seeing as today is Thanksgiving Day over in the States, I wanted to continue the post as I realised after posting that there were a few other things that I am thankful for.

So, here is part 2 of my Gratitude post.

* First and foremost, I am thankful for my health. I have realised through injuries I have had in the past that we often take our health for granted until you don't have it. I try not to do that anymore.

* I am thankful for being able to live in the best country in the world.

* I am thankful for being able to work in a city like Sydney and in locations that people travel half way around the world to visit.

* I am thankful that my girlfriend is an amazing cook

* I am thankful for my mates that I have had since I was at school.

* I am thankful that I am my own boss and don't have to work under people that I do not respect any longer

* I am thankful that I have never been tempted to try cigarettes or illegal drugs

* I am thankful for that first sip of a cold beer on a hot day

* I am thankful that I am able to pick up my new car tomorrow and be in a position to be able to purchase one

* I am thankful for the weekend away with my family that I will be enjoying tomorrow

* I am thankful that Christmas is only 5 weeks away from today and that I get to spend time with my family over this period

* I am thankful for the tough times that I have endured because they have made me who I am today

It's Creeping Up Slowly

If you've read my other blog you probably would've seen how excited I am about my new Aussie Fatblast Audio Hotseat Interrogations that I've just recently completed work on.

I gave you some inside mail about what type of fat loss secrets that you are going to get your hands on (for free mind you) but I kept it under my hat about telling you who it is that I have interviewed, or who interviewed me.

For a start, I've got a few mates from the States - BJ Gaddour and Ben Warstler giving up some great tips that you must listen to.

The World's Busiest Dad, Chris Lopez gives up some great time management tips during his Hotseat Interrogation.

I've also got an Aussie on board, Amelia Burton who has some great insights into training busy people that you really need to hear.

The last interrogation sees Noel Lyons, one of the UK's finest Fat Loss Experts, putting the blow torch on me to find out some great motivation secrets. I really enjoyed chatting to Noel and it was a 6am interview!

I think I came across alright for that time of morning...

I think you'll agree that with all of these interviews that I've created something that will deliver enough information to absolutely guarantee your fat loss results over the coming weeks and into 2009.

I tell you, I'm really looking forward to hearing from you and all the other listeners when its released on 10th December.

But here's the thing.

The only place you can get a copy is by signing up right here as I've donated the whole thing to an amazing project called 12 DAYS OF FITNESS where over 250 of the world's leading fitness experts are giving away free information on how to get into tip top shape... yes, for FREE!

This was going to be a real deal product where people paid some good coin for all of this info but Dax Moy twisted my arm into including it on his 12 Days promo.

The bloke used to be in the special forces so he can be pretty convincing when he needs to be!

Not a bad Christmas gift right?

Like I said, it goes live on Dec 10 but beat the rush and make sure you register now.

Half a million people are expected to take part this time around and I don't want you to miss out.

Your site once again if you missed the hyperlink is

http://www.12daysoffitness.com

What's your excuse?

Fire UP!

Your Secret Weight Loss Tip - Protein, Protein, Protein

Whenever you hear somebody give you their latest tip to help increase your weight loss results, you can guarantee that there will be something different given out each time as the latest and greatest fad that will "definitely work for you".

The one tip that is rarely ever spoken about however is to ensure that you eat protein with each and every single meal. Why is protein so beneficial? There are a number of reasons but let me start from the top.

The most important reason why you should be having some type of protein with each and every meal that you eat each day is because it increases your body's sense of fullness.

What does this mean? Well, to put it simply, you will not be as hungry after eating something that has protein as the major ingredient. You will feel fuller longer. Compare this to if you eat something that is highly processed and full of sugars like potato chips. Your body will be craving them and without a doubt you will be feeling hungry again almost as soon as you finish your mouthful and you will want to eat more and more without ever getting that sense of fullness until you have stuffed yourself silly.

Another great reason is because protein is also known as the body's building block. It is used to repair your muscles after training and exercise. By having protein you will be helping repair those muscles that you have exhausted during your session and it will help you emerge leaner and stronger as a result.

Now that you know two reasons why protein is essential to your daily diet requirements, what are the best sources for you to get this protein?

Glad you asked! The best sources are those that are fresh and natural. Good examples include lean meats like turkey and chicken breast; lean red meats are also a good source. Eggs, nuts, seeds, lentils, tofu, and beans are also all great ways to get your protein intake each day. You could even include Greek yoghurt as a good protein source as this has little human interference. Being a vegetarian is no excuse as you saw some great examples above that are vegetarian options.

Protein is an essential component of every meal that you have from breakfast right through to your after dinner snack. Once you realise the importance that protein plays in your weight loss role, only then will you be able to finally achieve the body that you deserve and rightly desire.

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 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

Don't let fear hold you back!

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

Press Release: Sydney Fat Loss Small Business Owner Fires Up

For Immediate Release

20th November, 2008


Successful Local Fat Loss Small Business Owner Defies Christmas Party Downsizing

Daniel Munday
DPM Performance
http://www.dpmperformance.com.au



Daniel Munday, one of Sydney’s premier fat loss experts and owner of the DPM Performance group training business, today fired back at the corporate scrooges who are downsizing their Christmas parties due to the current economic situation.

In what seems a strange position for a fitness professional to take, especially with the drinking and eating binges that Christmas parties are often known for, Munday is disappointed that 48 per cent of companies are allegedly slashing their Christmas party budgets in half, while a third of business surveyed recently are not having any party at all. “This is the time of year that companies should be rewarding their staff and clients for their efforts over the past 12 months”

He went on to say “I know that I will personally be stepping up my annual Christmas Cans event to reward the efforts of my loyal clients who have really excelled beyond expectations this year”. In fact, in a secret sneak peak, Munday has revealed he will be giving his clients who attend a personal thank you present and a special incentive for them to strive to greater heights in 2009.

The DPM Performance Christmas Cans event is a highly anticipated event each year with clients keen to let down their hair and socialise in a much more relaxed environment then the sweaty training gear usual sessions that they are used to.

Munday said "You don’t have to go overboard with these celebrations but it is essential to acknowledge the efforts and continued support of loyal people like I am lucky enough to have. These valued clients have helped my business thrive despite the so called tougher economic times”.

In a final call to action, Munday challenged fellow small business operators in all fields to step up to the plate and resist the temptation to tighten the financial purses. “It’s time to give back. That’s what the Christmas spirit is all about. Let’s all create some extra goodwill and 2009 will bring many more successes then you have ever previously imagined”.

Daniel Munday is a Fat Loss Expert and Group Training specialist who owns and operates the DPM Performance mobile training business based in the Sydney CBD and Inner West. You can find out more details about the express training programs he offers busy professionals at http://www.dpmperformance.com.au or by emailing Daniel@dpmperformance.com.au

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Press Release: 12 Days of Fitness

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway This Festive Season

On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas

The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.

Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at http://www.12daysoffitness.com.

This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. "There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.

“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”

Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.

"We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.

There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”

The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.

Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.

To guarantee a healthy start to 2009, simply visit http://www.12daysoffitness.com today.

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Want Toned, Sexy Arms this Summer? It's Diamond Time

Yeah baby, it's time for diamond push ups.

One of the best exercises to hit your arms, especially the triceps and shoulders.

This quick, simple video will show you how to get your 'guns' firing. You're going to need a permit for them soon!

Does Fruit Make You Fat?

I could make this a really short article and say NO and that would be it. But that would not really be a good look would it? Surely you need to be convinced why fruit will not make you fat, especially when there is all of the rubbish out there from people who advocate no carb diets right?

The people who preach about the no carb diets claim that all carbohydrates make you fat while at the same time tell you to consume their miracle weight loss drink that is full of artificial sweeteners. Don't you think this is a bit of a contradiction? Remember, these artificial sweeteners will actually make you eat more because your body's full receptors are turned off.

I would forget everything that they have told you right now and I will now show you why fruit does NOT make you fat. 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 to 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.

It would be the fruit of course.

Embrace fruit as part of your fat loss mission and that will be one piece of the fat loss puzzle solved.

I definitely encourage you to reduce your carbohydrate intake to promote faster fat loss but that means reducing the processed carbs from your diet especially breads.

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. Make sure you have protein with your fruit. Examples of this would include having raw nuts with your piece of fruit or having some fruit and yoghurt together.

Don't fear fruit. Fear the people who are trying to sell you their artificial supplements when you should be focusing on fresh fruits and vegetables, along with lean protein sources to maximise your fat loss and to ensure you have 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 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 here

Don't let fear hold you back!

Lest We Forget

Today I am going to take a change in the direction of this blog.

It is Remembrance Day today - 90 years to the day that World War 1 (supposedly the war to end all wars) ended and unfortunately we are still having wars to this day.

I would like to take the time today to remember those who have given their lives for our great country and to thank them and those who serve us.

Lest we forget the memories of those who have passed on doing what most of us would never think about doing.

Thankyou

Want a Great Upper Body Fat Loss Exercise?

One of the most effective upper body exercises in the Aussie Fatblast Success Manual that will help maximise your fat loss results is Decline Push Ups.

This hits your chest of course but don't forget your abs, shoulders, and triceps too!

Check out this video for correct form demonstration



What's your excuse?
Fire UP!

Boxing for Fat Loss

Have you ever thought about a boxing circuit as a great way to increase your fat loss results?

Check out the following Aussie Fatblast video to see how you can add variety to your training for fat loss program

The Melbourne Cup of Fat Loss Results

Today is Melbourne Cup Day for us Aussies, so Australians around the country will be lining up for a punt and enjoying what is without a doubt the most unproductive day on the corporate calendar for most business people.

The attitude seems to be why have a public holiday when you can drink on the bosses money!

Anyway for those of us who are self employed, business will run as usual but I will still be tuning in after my workout at 3pm for the big race.

So, what does the Melbourne Cup have to do with your fat loss results?

The Melbourne Cup is a race of 3200 metres - 2 miles so it is definitely a race for stayers.

Your race for fat loss is also a staying race.

It is not like a 100 metres dash for cash, a race that is over in the blink of an eye.

You must be in the race for your ultimate fat loss results for the long term.

You must be the one finishing strong down the straight, like hopefully my horse will be at about 3:05 this afternoon!

Be a stayer and then you will achieve the body that you deserve.

Don't let fear hold you back!

Don't Let Fear Hold You Back

I just finished reading a great email from a very happy Aussie Fatblast Client.

She said that in the past she had let fear hold her back and was afraid to take action but after reading my motivating emails she is now ready to roll and take action.

I don't want to name names but when she reads this she will know who she is - and let me just say she is putting to shame people who say they are too old to change their old ways.

Age is a number, not a barrier.

The big thing that makes all the difference to one's ability to achieve their ultimate fat loss results is that they take action.

They don't put it off and say I'll start when so and so finishes or when the weather is warmer... or cooler... or whatever.

Take the lead of a soon to be successful Aussie Fatblast annihilation success story and get amongst it.

More importantly, don't let fear hold you back!

Take Action with YOUR Fat Loss Goals

The Real Truth About Bread and Your Weight Loss

Time and time again I have been asked if bread is okay to eat as part of a healthy eating plan.

We have all been sold on the benefits of bread, especially multi-grain bread from nutritionists from around the world.

But I am going to let you in on a big secret here.

The only difference between this secret and a normal secret is you can tell as many people as you like about this one!

The real truth about bread and your weight loss is that it is killing your weight loss mission.

Unfortunately, there are no two ways about it.

You have been lied to and I know how you feel.

I used to be a victim of these lies too.

I used to enjoy my multi-grain bread as my so-called "healthy eating" option.

Bread is a no-no when it comes to achieving your fat loss goals.

Bread leaves your belly bloated and feeling sluggish.

Bread spikes your sugar and energy levels only to see you crash a short time later.

Bread is the silent killer of your fat loss and weight loss mission.

Can the bread and you will finally get the body that you deserve.

So, what should you eat instead of bread?

I'll cover this in another posting but you can find out the real truth about fat loss by getting your hands on the Aussie Fatblast Secret Guide to Smart Eating.

Don't let fear hold you back!

Healthy Eating Has Never Been This Easy Before

If I had a dollar for every time that I have been told that "I don't have the time to cook when I get home" I certainly wouldn't be looking for a winner at Moonee Valley today.

I'd be rolling in it.

But unfortunately, people don't pay me everytime they say the above line.

Maybe I should start charging but that is a story for another day.

I'm a busy person and when I have to cook I need the meals to be easy to make but more importantly, I need them to be super quick.

That is where the idea for the 13.5 Healthy Recipes in 13.5 Minutes or Less came from.

This is just one of the bonus manuals you can get your hands on when you join the increasing crowd who have made a smart investment in the Aussie Fatblast Success System.

You can find out some of my secret stir fry healthy recipes, my mexican feast, a great tasting omlette, and some quick breakfast options.

But by far and wide, my all time favourite desert is included inside.

I call it a banana paddlepop.

What is it?

You will just have to read the manual to find out!

You can find out about all of these recipes and more as part of the Aussie Fatblast Success System where the price goes up at 12 midnight (PST).

What's your excuse?
Fire UP!

Have Your Fat Loss Questions Answered By Me Tomorrow!

Now I get asked different questions about what works and what doesn't for fat loss all the time.

Will eating (insert food here) help me burn more fat?

Will having (insert amount of alcohol here) kill my fat loss attempts?

What type of training works best for fat loss?

How can I lose a few kilos quickly...

The list goes on and all are great and valid questions.

Well for the first time ever, I'm being grilled on the hotseat tomorrow (12pm Sydney Time, 9pm EST in the states).



My friend Greg Hamlyn of the Your Successful Weight Loss teleseminar series has asked me to get on the line to help out people just like you achieve your fat loss goals faster.

So if you want to be on board for this call - it won't cost you a cent by the way, simply register here

You can also ask your questions via this site once you register for the call.

Also, don't forget that I am running my special Aussie Fatblast launch this week!

Yes, the ultimate fat loss success system is now at your finger tips.

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.

People have already been taking advantage of my special launch price investment of $29.77USD which is only valid until THIS 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 tomorrows call!

What's your excuse?

Fire UP!

It's Like Banging Your Head Against a Brick Wall

Sometimes the more things change the more they stay the same.

I get to witness a bit in my travels as a Sydney Fat Loss Expert but more and more often I still see the same types of mistakes that people are making when it comes to their training methods.

I am assuming these people are training for fat loss as they seem to be carrying a bit of extra baggage (no disrespect intended) so I want to take a few minutes to dispell a few fitness myths, and fat loss myths.

Myth # 1:

You don't want to train heavy 'cause you'll get big.

I am seeing this more and more often. Maybe it's becoming more prominent because the weather is warming up here and more and more people are training outside.

But it is time this myth is put to rest once and for all.

If you are female YOU WILL NOT GET BIG if you train with heavy weights.

One of my favourite things is to see my clients, especially my female clients lifting more weight or doing chin ups without any assistance when other people are training light and training like a princess!

You need to lift a force that will allow you to burn more body fat.

This counts for you too fellas.

This morning I saw a big fella doing skull crushers with weight plates that would've equalled 5 kilos on each hand.

Not heavy enough champ.

Besides, the skull crushers aren't really a big bang for your buck exercise to maximise fat loss results is it?

More training myths on Thursday and I might even address the big bang theory of mine.

Until then, I strongly recommend you check out the Aussie Fatblast Success System to find out how you should be training!

We aren't afraid to go heavy here.

You shouldn't be either.

http://www.aussiefatblast.com

Don't let fear hold you back!

The Official Launch of the Aussie Fatblast Success System: Fat Loss Results for Busy Professionals

My little baby is officially now live

http://www.aussiefatblast.com

The Aussie Fatblast Success System is the ultimiate fat loss resource for the Busy Professional looking for fat loss results in 20 minutes a day or less!

As a special launch bonus offer I am offering a sale investment of only $29.77 USD until Friday October 24.

There are also 5 very limited time sensitive bonuses that WILL be taken down on Saturday October 25.



What's your excuse? Fire UP!

The Tide is Starting to Turn

It seems that the tide is starting to turn finally.

More and more of my clients are starting to realise that what I tell them about nutrition actually works!

I am noticing more and more of them getting the bodies they deserve just in time for the warmer weather.

So, what are they doing right?

To start off they are eliminating as much processed food out of their diet as possible.

That means getting rid of wheat and gluten as much as possible. That rubbish only leaves you bloated and sluggish.

Yes - that includes bread. Bread is not a healthy eating option, despite what most nutritionists will tell you.

The other big one is to limit alcohol consumption.

That one should be a no-brainer.

Of course all of these tips you will find in the Aussie Fatblast Secret Guide to Smart Eating that will be available for official release very, very soon!

Try implementing some of these tips if you need to increase your fat loss results and I can guarantee you won't be disappointed!

Don't let fear hold you back

One of My Favourite Upper Body Exercises

Tough gig this one - the 1 Arm Floor Chest Press.

Use a kettlebell if you have one otherwise a dumbbell works fine.

I recommend you only work one side of your body at a time so that your obliques work a little harder to try and stabilise the weight on the side holding the kettlebell.

Give it a shot.

Don't let fear hold you back!

Is Greek Yoghurt Good or Bad For You?

My girlfriend had a great question for me the other day.

She likes to train hard and practices healthy eating like a lot of women these days.

But she had a great question.

She is smarter than the average person when it comes to nutrition.

That comes from the benefit of growing up in a sporting environment (and maybe listening to me rant on about different topics too!), so I am certain that she is not the only one confused by the food myths about nutrition that are out there today.

This question revolved around whether Greek yogurt is healthy for us considering it is higher in fat than other yogurt varieties.

It was a great question. Now it is time to bust some myths.

Greek yogurt is a great source of nutrition because it has minimal human interference.

This means that it does not have any artificial sweeteners, flavours, colours or any numbers or words that are too hard to pronounce.

That is always the giveaway that a food choice is not a good choice. If it has an ingredients list as long as your arm then it has been removed of any good that it initially had.

Greek yogurt is higher in fat than most other varieties of yogurt because it has not been poisoned with artificial sweeteners that are used to add taste once the fat has been taken out of something.

The danger of artificial sweeteners is they remove your body's ability to detect when you are full. This means that you are more prone to keep on eating and eating, meaning your waist line gets even bigger.

Foods that have natural fat have a tendency to fill you up so you don't need to eat as much. This is the same for foods that are high in protein.

Next time you are in the cold section of your supermarket I challenge you to compare the labels of Greek yoghurt (not fat free or low fat or course) with that of any yoghurt variety. While you are there, compare the same two yogurts with a low or fat free yoghurt and you will see how many more processed chemicals and rubbish is contained in them.

Don't be a victim of marketing that states that low fat foods and fat free foods are better for you. They are making your waist line bigger.

Don't believe all of the rubbish that you read in magazines or newspapers or from "Personal Trainers" and some nutritionist who have their heads stuck in the sand and are recycling the same out of date information that they were taught in college years ago.

Take the word of a real world fat loss expert who has been to the dark side and returned. Meaning of course, that I don't eat fat free or low fat foods anymore because I realise how bad they are to my fat loss mission. I hope that you will join me.

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.

Take the steps to change your body today by downloading your free audio and eBook Aussie Fatblast Secrets Revealed report at http://www.aussiefatblast.com
What's your excuse?Fire UP!

Loving Hill Sprints

I love training outside in the great outdoors.

I had a cancellation this morning coz a client was sick so I had some time to kill before my next session.

I had a couple of choices:

1) Read my latest Dan Kennedy monthly newsletter

2) Train

3) Waste it by doing nothing

If you've been reading my stuff for a while now you'll realise that number 3 wasn't even an option and I'll get my Dan Kennedy reading session in later this arvo which meant there was only 1 other option left.

Of course I had a great training session.

Time was short, I had about 15 minutes to get things done.

So I parked the car at Observatory Hill and got stuck into some road hill sprints - one of my recommended exercises to maximise fat loss in the Aussie Fatblast program.

I knocked over 10 Hill Sprints, simply just sprinting up the hill - which is a good incline and long length by the way and walked down for my recovery.

My lungs were bursting after reaching the top and the walk back down the hill had the legs feeling a bit jelly like but that's the name of the game.

Maximise fat loss results in minimal time - Aussie Fatblast style.

Don't let fear hold you back - just get out and do it!

Playground Workout - Variety Workout

When I feel like something a little more out of the ordinary than your usual workout, I like to head up the road to the local park and get in a great Aussie Fatblast style outdoors workout

There's a couple of great sets of playground equipment full of all different sorts of things that kids play on.

Maybe I'm just a big kid at heart but I love my playground workout when I get one in.

Just check out todays set:

Light bodyweight warm up of incline push ups and recline rows x 2 sets

Chin Ups or Pull Ups variations playing around with grip - close grip, wide grip, mixed grip you name it supersetted with Decline Push Ups

I knocked out 10 sets but let me confress that the rep total wasn't exactly 10 for every set (more like 5 for the last few rounds!) and the form wasn't exactly all the way down on the last couple of sets - although I did make up for it with holding at the top of the chin up and hanging at the bottom for 5 seconds each set.

Still a bloody hard workout and I can tell I'm gonna be sore tomorrow and the workout was only 3 hours ago!

Check it out for yourself - 15 minutes and that was it and I was puffed and sore.

No weights needed - just your own bodyweight and some playground equipment.

no more excuses for not working out.

Get to it and don't let fear hold you back...

The Maniac's Got Me Pumped!

I just got off the phone after having another Aussie Fatblast Hotseat call with a bloke known as "The Maniac Mental Skills Coach", Tommy Pavia and to tell you the truth, I feel like I could run through a brick wall.

This bloke is a master of mastering the six inches between your ears.

He is know as the Maniac because of his passion and his drive and I left the line with a great insight to the man himself and some great pointers for getting things happening in my life.

This call will be one of the bonuses that you can get your hands on when the Aussie Fatblast system officially launches on October 20.

This call alone will be worth your price of admission alone.

Also, if you are needing a kick up the backside with getting your fat loss results happening, I have the solution for you.

Yesterday I launched the DPM Insiders Success Team - my business name is DPM Performance.

If you want to find out what it is all about and how I can help accelerate your fat loss results GUARANTEED, you need to check out my post right here

The Weight Is Almost Over... Yeah I Meant the Pun!

I am excited!

I am putting the finishing touches to my Aussie Fatblast Success System that will be ready for the world on October 20.

There has been plenty of sweat and long hours put into making this product something that I am proud of.

The end result will be your ultimate fat loss success system.

I don't want to let the cat out of the bag yet, but I have secured some pretty amazing bonuses from some high profile people and NOT the usual fitness industry bonuses that come with the launch of a digital product.

I can't wait to tell you who is on board.

There will also be a pretty sweat 5 day Aussie Fatblast launch special where you will get some VERY time sensitive bonuses.

If you want to be on the pre-launch list so you get first bite of the cherry, simply visit my Aussie Fatblast site and enter your details.

It's gonna be huge!

It's gonna be the answer to your fat loss needs!

It's gonna take the industry by storm!

Be on board or be left behind...

Gettin' A Sweat On For Beginners

I'm loving this warmer weather here in good old Sydney Town.

Spring is here and it is rockin!

Now is the time to get outside and blow off your winter cobwebs.

Now is the time to take action to get the body that you deserve by Summer time.

Even if you have never done a workout before, you can start my my Aussie Fatblast Beginners Body Weight Exercises.

I like to call it the Aussie Fatblast Beginners Body Weight Blitz.

6 simple exercises.

No weights required.

Get your heart rate up and leave your excuses at the door.

The game plan is:

1) Push Ups

2) Wallsit

3) Waiters Bows

4) Side Plank

5) Hover

6) Back Extensions

Aussie Fatblast Recommends Workout Muse

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 as this ground-breaking program really gets the Aussie Fatblast thumbs up.

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 work out to when you do your interval training.

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) 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 and am looking forward to my next WM themed interval set tomorrow!

He's got some killer content and bonuses to match - I even get a jersey on his bonuses!

once again, that link http://dpmperform.workoutmus.hop.clickbank.net/

Get Outside and Burn Body Fat With This Fatblasting Workout

I have just had this article published by ezinearticles.com.

My favourite training location for getting a sweat on and burning some of that good ol' body fat is to get outside and get stuck into some outdoor training.

If you have not done much training recently, make sure you first have a clearance from your doctor and substitute the sprints that I am about to give you for some fast power walking.

If you are in a regular training pattern and with no injuries, there are no excuses - it is time to work and burn fat!

As always you need a good warm up to ensure that you are not going to injure yourself. Try jogging up the hill and jogging down, perform 10 Squats and 10 Push Ups then jog backwards up the hill and forwards down again. Repeat this warm up three times.

Now you should be warm and ready for action.

Begin with a Bear crawl up the hill. To do this get down on all fours and crawl like a bear it is that simple! As for all exercises, make sure you are sucking in your belly button to protect your lower back. When you get to the top, jog backwards down the hill and sprint to the top. Make sure there are no obstacles in your way when jogging backwards downhill.

Once you are at the top, crab walk down the hill. To do this, sit on the ground facing downhill with your hands facing forward. Now lift your backside off the ground and walk yourself down the hill with your hands and feet. That is one set. Your goal is to repeat this five times through.

Once you are done, and if you still have got some energy in the tank you can try the crab walk uphill, bear crawl downhill, sprint uphill, and jog backwards downhill to complete one set. Repeat this set five times.

Survived that one? Your next challenge is to make your way to the grandstand or bleachers if your park has one. Starting on the bottom step, plyometric jump your way up the stairs to the top. Make sure you land soft on the balls of your feet and squat down as you land, so you are ready to go straight into the next plyometric jump. Your back should not hurt when you do these. Walk back down and repeat this five times if it is a small grandstand or if it is a big grandstand jump all the way to the top and that should have you toasted.

Of course, you want to finish off with a good stretch that will stretch all of the muscles that you have just worked - a full body stretch where you hold each muscle for at least twenty to thirty seconds.

This outdoor training session can be performed anywhere with a hill. It is a great fat blasting routine to ensure you burn fat in minimal time.

Are you interested in finding out more workout routines to maximise your fat burning? 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 Professionals the fat loss results they finally 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 at http://www.aussiefatblast.com

What's your excuse?
Fire UP!

If you like what you have just read you can find more of my articles online here

100 Days To Go

Did you realise that there is only 100 days to go until we pop the champagne corks and welcome in 2009.

What?

It seems like only a couple of months ago we started this year.

Time flies when you're having fun doesn't it!

Anyway, I decided to fire up a challenge to myself - Dax Moy's Magic Hundred Program.

The challenge is for you to cross off 100 goals in 100 days.

It does not matter if you don't get 100 goals but you've gotta brain storm and get as many as possible.

Even though I am starting another Magic Hundred today I will still be adding to the table when something hits me that I should be achieving.

My tips for your own Magic Hundred?

Make some goals easy to accomplish goals - maybe calling a family member a week to keep in touch.

Make some goals challenging ones such as getting at least 7 hours sleep each night. I know that is a challenge for some people - myself included sometimes.

Make some goals seemingly impossible to accomplish. This one I am keeping under my hat because it's a biggy.

If this sounds like something that you should be doing check out http://www.the-magic-hundred.com/

The Dogg's In Trouble

I was reading yesterday that Nate Dogg, the gangsta rapper of Regulate and Nobody Does It Better fame has suffered his second stroke in a year during the week.

It may seem a bit of a surprise to some of you but back in my youth, as a teen and even into my early 20's I used to love my gangsta rap.

No, I'm not a whigga, I just used to like gettin' down with tha pound.

I still don't mind a bit of it these days.

Now back to tha Dogg. Nate Dogg is only 39 and it seems pretty young for someone to suffer not one, but two strokes so I did a little digging.

I know this bloke would have smoked his share of chronic (to borrow a word from Dr Dre's classic that he appeared on) which no doubt would have contributed to his unfortunate situation.

But the big telling point when I dug a little further was that the stroke was caused by his unhealthy eating habits and lifestyle.

Unfortunately for the big fella, he is struggling and not in a good way. Being fed via a tube.

He also has very limited movement.

For a 39 year old bloke to have 2 strokes in a year when he should be in the prime of his life should be a big kick up the backside for all of us.

You simply cannot take your health for granted.

If you practice unhealthy eating habits it catches up with you.

Good luck with your recovery Nate Dogg, I wanna hear that you're back in the game.

Don't let fear hold you back from living a healthy lifestyle.

Start training the Aussie Fatblast way today.

Inspiration Hit Of The Day

Last night I caught a great doco on ABC 2 – The Boy Who Sees Without Eyes.

No, it wasn’t some weirdo science fiction story. It was the real deal Hollyfield.

This bloke Ben, a 14 year old kid who has been totally blind since he was 3. he had his eyes totally removed so there isn’t just a small little bit of sight that he sees.

It is nothing.

The amazing thing about Ben was that he can actually see an outline of what is in front of him.

He doesn’t use a cane.

He doesn’t use a guide dog.

He doesn’t see himself as disabled.

The young fella is able to see by making a clicking sound and listening for the way the sound rebounds off a solid surface.

Pretty amazing hey!

Now, I didn't pay much attention in science class but it makes sense as the sounds would have different wavelengths when they rebound off something solid.

The example to take out of this is to open your doors of perception – sounds like something that Jim Morrison would’ve said, right?

Realise that our boundaries are self imposed.

Take Ben’s example and don’t use excuses on why you can’t do something.

Find the way that you can do something.

That my friends, is inspiration for you.

Don’t let fear hold you back

Never Say Never

Sunday Afternoon I was relaxing and watching the finals footy action at home.

The Melbourne Storm were odds on favourites to beat the New Zealand Warriors.

The Storm took out the Minor Premiership for the third year running and the Warriors just crept in to the Top 8.

Never before had the 8th placed team beat the 1st place in the finals system.

In fact, when I was on my Sportingbet account having a few bets, the Warriors were paying something like $7.50 or a win in a 2 horse race!

I wouldn't have even backed the Warriors with your money.

Well as you can probably guess if you don't follow the NRL, the Warriors made history and beat the Storm in the dying minutes of the game, scoring an amazing length of the field try.

End result: Storm players shattered, Warriors players jubilant that their season is still alive and the finals format thrown into kaos.

Warriors captain Steve Price said that only 17 people believed that they could cause an upset.

That's the lesson here.

When everyone else writes you off - you gotta believe.

Don't listen to what people are saying.

Step up and show what you can do.

The Warriors did on Sunday and I was impressed.

Let's see what happens next week...

Fat Loss Results So Good It Was Scary

Yesterday was D-day for me.

I've been busting my butt training and being the Guinea Pig for my new smart eating template.

Since getting back from Europe and enjoying the food and drink over there, I was on a mission to get in to better shape than ever before.

So the Aussie Fatblast program got matched with the smart eating principles I've been keeping up my sleeve.

It was the remeasuring day for me yesterday.

How did it go?

Well, to tell you the truth, I was shocked.

In fact, I was kinda scared by how well it went.

Here's the low down:

5/6/08 - back from Europe
Waist: 88cm
Hips: 100.5cm

11/9/08 - Yesterday
Waist: 82.4cm
Hips: 97.8cm

So, that's 5.6cm OFF the waist - and there really wasn't a massive waist to start with

plus 2.8cm off the hips - no wonder why my jeans were falling down without the belt.

AND a loss of 4.5kg on the scales.

Holy you know what.

I knew my fat loss results worked, hey, I've seen it with clients, but when I combined the Aussie Fatblast training template with my new smart eating principles, the fat loss results were just out of this world.

Even I was surprised.

That is how good it went!

So if my Aussie Fatblast methods work for someone who didn't have heaps of body fat to lose to start with, imagine what it can do for someone who has got a bit to drop.

Simple story, the Aussie Fatblast training methods work, and work pretty damn good if I might say so myself.

I am going to be revealing my inner most training secrets next month, so you will have to stay on edge until then.

But it will be worth the wait.

You can bank on that.

Don't let fear hold you back!

Does Pollution Make Babies Fat?

I was reading in the paper yesterday how a new study has come out showing that babies are born fat because of the pollution in the air that their mum’s are inhaling.

Give me a break.

For starters, babies are NOT born fat.

It is the crap that their parents feed them that makes them fat when they are toddlers.

Those toddlers grow up to be kids that are fat who grow up to be big adults.

It is not rocket science.

That is the same reason why their parents are fat too.

It is not some recessive gene that makes them that way.

A very small majority of the population are fat because of their metabolism and genetic reason.

The rest, well sometimes you just gotta be responsible for what goes in your mouth, and especially that of your kid as you have a responsibility to provide for them until they are old enough to make their own decisions.

I have never seen a new born baby, and I’ve seen a few over the last couple of years come out overweight.

There are a couple who are big babies but that is a healthy big. They don’t have a big stomach hanging over their nappies.

They don’t get out of breath just from crying.

Some people have gotta stop making excuses and start training Aussie Fatblast style

No excuses.

Don't let fear hold you back,

What Does Serena Williams and Aussie Fatblast Have In Common

I just noticed on the news that Serena Williams gave Jelena Jankovich a touch up in the final of the US Open.

AFter looking at Serena Williams massive frame for a tennis player I know a couple of things.

Her training would definitely NOT comprise of single joint exercises like leg extensions and boring arm curls to work her guns.

Her training would comprise of multi joint exercises like Swings, Snatches and Front Squats just to name three awesome exercises.

As you can read in my free Aussie Fatblast Secrets Revealed Report, or listen to the audio if you'd rather throw it in your ipod - Multi Joint Exercises are king!

So, do as Serena Williams does and train those multi joint exercises to maximise your fat loss the Aussie Fatblast way.

Don't let fear hold you back!

Sabotaging Your Fat Loss

I just sent an email to one of my DPM Performance clients regarding some feedback from her week.

She's been stuck at work and left to eat pretty ordinary food choices.

Which is only sabotaging her fat loss efforts.

Does this sound familiar?

Anyway, I thought I'd share with you my suggestions.

You are sabotaging your success with the take away choices. At least make sure you nail the nutrition side of things even if you can't get in all your normal training sessions.

Tips:

1) make double or triple on the weekend when you have the time and freeze or put in the fridge - that's an extra 2-3 meals that you don't have to cook during the week.

2) do that on both sat and sun and you have 4-6 meals.

3) cook a vege omlette that takes 6 mins. chop the veges while the egg is cooking in the pan and add a can of chickpeas or mixed beans for extra protein.

easy meals.

no excuses in future, you gotta plan ahead.

I posted on my other blog yesterday how the new look Aussie Fatblast inspired food pyramid should look.

Don't let fear hold you back!

Why I Love Spring

It has finally arrived.

Spring I am talking about of course, although maybe today is not the day to be writing about it as it is overcast and sitting at about 16 degrees.

But it could be worse.

I love spring.

It is a great time of year.

People get outdoors and start training again, which can only be good for the DPM Performance business!

The weather is getting warmer and the winter clothes are shed until next year.

The footy finals kick off, although my Parramatta Eels won't be playing this year unfortunately.

The Bledisloe Cup and Tri Nations heat up - Go the Wallabies!

Life is good.

Make sure you give your workout a spring clean and get inspired with some Aussie Fatblast style workouts.

Don't let fear hold you back!

My Favourite All Time Exercise to Maximise Fat Loss

This exercise is my all time favourite fat loss results producing exercise.

If you want to utilise your time effectively and get the biggest bang for your buck, you cannot go past the 1 Arm Snatch.

It works basically every muscle in your body and is one of the toughest, advanced exercises in the upcoming Aussie Fatblast Success Manual



Don't let fear hold you back!

Who's In Your Support Team?

For Years now, my support team has been the books that I've read and the newsletters I subscribed to.

I used to have my own virtual mastermind meeting where I'd get my ideas and motivation from the things that I was reading or the business building products that I would buy.

They were good.

However, I have just started getting involved with some actual mastermind groups rather than just the virtual mastermind I used to hold with myself.

This is something that I am really excited about.

In fact, stay tuned because I have some exciting news coming up soon about an Aussie Fatblast mastermind group where we can come together to help accelerate our results, both fitness and fat loss wise as well as professionally.

It is essential to have this type of support network to make any endeavour a succesful one.

So, who's on your team?

Don't let fear hold you back!

Another Reason Not To Eat Deli Meat

If you have been following my readings for anytime now, you will realise that I am not a fan of processed foods.

In fact, you should really be limiting your intake of this stuff if you want to optimise your fat loss.

If you are still eating this rubbish for lunch every day, here's a great reason to turf it.

Especially if you live in Canada.

It seems our Canadian friends have been dropping like flies after eating this rubbish.

15 people to date have died from eating contaminated deli meat from a plant in Toronto, while 29 cases of listeriosis have been confirmed with another 31 suspected.

I don't know about you, but I for one will not be tempted next time I'm at the supermarket.

Stick to Salmon, Tuna or grilled Chicken instead for your lunch meats.

Don't let fear hold you back

Sweet Home Alabama Has Got THIS Right!

I spent 3 of the best summers of my life working in a summer camp in Alabama - Camp Laney for those of you with kids down south in the states, is THE place to send your kids by the way.

So, I've got a soft spot for the good 'ol southern state.

After reading this article they also get my thumbs up for their determination to take action on obsesity

The state workers of Alabama could do a lot worse than check out my Aussie Fatblast Secrets Revealed report to learn what they should and should not be doing to optimise their fat loss results.

Anyway, the Alabama law makers are imposing a fat tax where they will be charging overweight workers who don't lose body fat. Basically, they will have to pay their own health insurance premiums instead of having their employer pay for them.

This fat loss technique is a winner.

Controversial yes, but a winner none-the-less.

It seems that some of the workers that will be hit with this tax are not happy.

One commented that "Some people come into this world big".

Here's a newsflash for you lady. Not one baby is born fat! Take a look at any new born baby and while some are bigger than others, none are born fat!

They don't have a big gut hanging out over their little legs.

They don't have thighs that rub together when they kick their little legs.

Another bloke wasn't happy to be getting slugged with another tax. It seems that smokers also get taxed to in this wonderful state. Another awesome idea by the way!

Wake up to yourself mate.

You are eating and smoking yourself to an early grave.

Don't complain about your situation.

Do something about it.

Take action.

I for one am hoping that other state governments, especially down here in good old Sydney town will be jumping on board.

Morris Yemma, the ball is in your court bud.

Don't let fear hold you back!

It's My Shout 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!

Don't let fear hold you back!