The Last Post

This will be the final post for this blog.

I have switched both of my blogs over to a more professional wordpress blog that can be viewed here

This blog will remain live as you can still access all of my past articles on videos.

Thankyou for reading my posts, I have enjoyed bringing them too you and I look forward to you joining me over at http://www.danielmunday.com!

Flab Free Arms Guest Video Post

My mate Rylan Duggan from Go Sleeveless has come up with this great variation of the hover (he calls it a plank - damn Canadians!) but anyway, it's something i'll be adding to my own workouts and those of my clients!



Don't forget you can see more of what Rylan has to offer here

http://tinyurl.com/flabfree

Women's Trouble Parts Specialist Interview with Rylan Duggan

I've got a special treat for you today. My buddy Rylan Duggan, who is Canada's foremost expert for Women's trouble parts has given me some of his time to answer a few of my questions.

He is holding a special 3 day launch sale - until midnight Wednesday Feb 18 (Pacific time) which I strongly encourage you to check out right here.

Rylan has claimed that Go Sleeveless is the answer to plastic surgery, and a whole lot cheaper too so let's check out some of his claims.

DPM: Your Go Sleeveless program states that I will get better results than plastic
surgery! How is that possible?

RD: Trust me, this is no scam, and yes, you will get better results with Go Sleeveless than if you went under the knife. Let me explain how this is possible. If you were to go in for plastic surgery for liposuction, the most fat they could take out of you is 4-6lbs (or roughly 2-3 kilos). Any more than this, and the risk of serious complications skyrockets due to the chance of excessive bleeding, being under anesthetic too long, and other such factors.

After the surgery, you will experience significant pain and swelling from anywhere from 6-12 weeks depending on how fast your body recovers. You will also have to take potentially harmful medications to handle the pain from this invasive surgery (have you SEEN the way they ram that sucker in and out of people¹s bodies on shows like Extreme Makeover? Not exactly delicate!).

Many women are also confined to their easy chair for over a month to ensure that they don¹t cause any further damage to the tissues while their body heals. Furthermore, whenever there is trauma to the tissue, the muscles in that area essentially shut-off and go into protective mode. This coupled with the fact that you aren’t able to exercise and move around results in muscle wasting, a lowering of your metabolism, and fat gain.

By the time the full results from your surgery are seen, it has been more than 8 weeks, your metabolism is slower, you¹ve gained body fat, you've lost muscle tissue and tone, your fitness has decreased, you've been taking harmful painkillers,
and you¹re also several thousand dollars poorer from the cost of the surgery
and having to take time off work. All for a couple measly kilos?!

Doesn't sound too appealing to me.

On the other hand, in the time if would have taken you to recover from plastic surgery, you could have completed Go Sleeveless. You would have lost over 10-20 lbs of body fat (or more), gained muscle, toned and sculpted your arms, boosted your metabolism, improved your health and cardiovascular fitness, gotten stronger and done it all in the comfort of your own home in less than 90 minutes a week.

Better yet, there would be no time off work, you wouldn't have had to endure any pain, and you could live a normal life. Once you really put these two options side to side, why would anyone chose plastic surgery over Go Sleeveless?

DPM: What about the girls that are happy with their weight and in decent shape BUT their arms are still droopy; what can Go Sleeveless do for them?

RD: Whether you’ve got 1 pound to lose, or 100, the principals are really the
same. Burn fat, build muscle, and raise your metabolism, and Go Sleeveless
accomplishes all three of these tasks.

If you are at the point where you don’t need to lose any more weight, the exercises in Go Sleeveless will simply rev up your metabolism ever further (making it even easier to keep the weight off permanently) and bring out the definition and tone in your arms.

By focusing specific attention on all the muscles of the arms (not just simply the triceps), you will cause the loose and sagging skin to form back to the fascia (the connective tissue surrounding the muscle) and eliminate the drooping. Your muscles will become sculpted and defined without becoming bulky, and the hormonal changes that will happen within your body will cause the skin rejuvenate itself and regain its elasticity and firmness making your arms toned and sexy.

DPM: What about a woman that thinks like this: “I’m afraid that if I start exercising my arms more, that I will bulk up and make my arms look even bigger than they are now”. How can they avoid that happening mate?

RD: First off, let me make something very clear. Women simply do not have the
hormones to build big and bulky muscles; it defies nature. The monstrosities you see on stage at women¹s body-building competitions are often injecting male hormones, and taking their training to the extremes by lifting weights up to three or four hours a day.

This WILL NOT happen to you unless you start following the same habits as bodybuilders. What can happen to some women is this: when they begin strength training, they don’t follow a program that successfully eliminates body fat at the same time.

This is actually the most common reason why no other program out there has been successful at eliminating saggy and flabby arms until now. These programs ignore the important role of burning body fat, and just focus on exercises for developing the arms.

As the muscle starts to develop, it will push the fat out further, making the arms appear even bigger. Go Sleeveless eliminates this problem by not using exercises that build the arms, but instead using exercises that sculpt and define the muscle, and burn off body fat rapidly as well. All of the exercises in Go Sleeveless have been chosen because they are great at boosting the metabolism, burning fat, and tightening and toning the arms, NOT making them big and bulky.

DPM: What’s your take on individual body part training (or split training). Personally I reckon it sucks when it comes to fat loss. So how is Go Sleeveless actually different and why can it fix any girls stubborn arms if they’re not burning as much fat as possible?

RD: You are absoultely right! Body part specific training on it’s own is outdated
and ineffective. You can do Tricep Pushdowns until the cows come home and never get toned and sexy arms if they are still covered in body fat.

Conversely, you can lose a ton of body fat, finally achieve your target weight, and still have sagging and droopy arms. This happens when women neglect to develop and sculpt the muscle that lies underneath that fat.

Go Sleeveless is the first program ever to solve this problem by combining full body fat burning workouts with targeted sculpting exercises that will melt fat, tone and sculpt your arms, and boost your metabolism at the same time.

This approach is the only sure fire way to quickly and permanently eliminate saggy, flabby, and droopy arms for good.

Interesting interview. Thanks Rylan.

Girls, if you are in the market for a new program that gets results, you could do a whole lot worse than Rylan's Go Sleeveless.

Remember his sale ends Feb 18 at Midnight (PST) and all of his extra bonuses like the Thunder thigh eliminator and the Toning accelerator just to name two programs will all be going back to their cover price (and that's over $60USD each).

Be quick though, Rylan's site has been getting smashed so you'll be lucky to get on

http://dpmperform.adonisbhk.hop.clickbank.net

As an incentive if you order through my link above, I'll throw in a free food diary analysis ($50 value alone) that can help you accelerate your Go Sleeveless results.

Go on, I dare you - check it out girls!

Sydney Fat Loss Expert Announces Bushfire Relief Group Training Session

Local Sydney Fat Loss Expert Daniel Munday of DPM Performance has organised for a special once off group training Fatblast workout next Wednesday in aid of the Red Cross Bushfire Appeal.

Munday, who has been horrified by the extent of the fires and the devastation that they have caused amongst the Victorian community, has commented “I cannot believe the amount of lives that have been lost and properties that have been destroyed. It is difficult for anybody to comprehend. I know that I am very fortunate to be in the position that I am in now, with my family and my health intact, so I want to be able to do something for those who are less fortunate”.

As a result of wondering what he can do to contribute in the best possible way, Munday has come up with the special lunch time 45 minute Fatblast workout, to be held at Observatory Hill in Sydney this coming Wednesday, February 18 at 1:15pm. “For anyone that is looking for a way to contribute to the Red Cross appeal, while doing something positive for themselves and their health, this is the perfect opportunity to do so. For a very small $20 investment, you get to contribute to a great community cause as well as get a sweat on at the same time”.

Munday will be donating his time to conduct the session, and has come out and led the charge by donating $100 on behalf of DPM Performance to the tally. “I have challenged my clients and other business associates to match my pledge and already have had some great response with the likes of James Keillor of Right Track Financial
Solutions and David Coote of Top Stuff for Business coming to the party. All money raised will be going to the Red Cross. I will not be making any money out of this” Munday stressed.

The goal of this fundraising workout is to raise $1000 to contribute to the Red Cross Bushfire Appeal. “This session is open to anyone providing that you contribute the $20 entry fee. Already I have pledges of over $400 so we are on track for this high goal. Of course people are permitted to donate more to the fund”.
source: FPR


RSVP is essential for participation and you can email Daniel personally at Daniel@dpmperformance.com.au to register your position and pledge your amount.

For those wondering what will be in store for the workout, Munday has hinted to expect the unexpected. “You’ll be working hard but we’ll be having a bit of fun too” was all he was willing to giveaway.
Munday closed by encouraging the Sydney office workers to bring a friend and support the charity drive. “I love that even in tough economic times that Australians of from all backgrounds are digging deep to benefit those less fortunate than ourselves. It is the Aussie way and I want to continue the tradition”.

Daniel Munday is the owner of DPM Performance and is a mobile Fitness Conditioner and Fat Loss Expert based in the Sydney CBD and Inner West. 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.dpmperformance.com.au or by email at Daniel@dpmperformance.com.au


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For more information:
http://www.dpmperformance.com.au

Healthy Deserts Possible? Here's 2 For You!

I get asked all the time what can I eat for supper or desert or even just a treat on a hot day.

It's got to be something that tastes great, is easy to prepare and will not increase your belly fat.

Of course it has to fit into the healthy deserts category to get a run in the Aussie Fatblast way of life.

So for another great tip designed to increase fat loss for busy professionals, check out this video to see what you need to eat to ensure you are eating for fat loss success

Sweat It Out With This Fatblasting Workout

Yeah it's a scorcher outside today. And yesterday for that matter, and pretty much every other day if you're out in the west!

But all is good.

I'd rather this than it being cold and snowed under like our mates on the other side of the world suffering through their cold snaps.

That's what Australia is about. Hot Summers.

Don't whinge about it.

Make the most of it.

I am hanging for that first taste of a cold beer this afternoon. My favourite thing to do on a hot day, but before that I'll be putting some money in the body bank with another one of my fatblasting workouts.

I'll be doing it outside and I won't be using the heat as an excuse.

The Aussie Fatblast way means nothing else than just getting your workout done without excuses.

Don't make excuses, make opportunities.

This is what I'll be doing this afternoon - it's short n sweet but it'll get my heart rate up and I'll deserve that elusive cold beer afterwards.

100 Jumps on Skipping Rope
50 Star Jumps
10 Up Downs
repeat x 5

Estimated time will be approx 15 mins but I'll be feeling it.

Give it a try and let me know how you go

Finally, Some Sense In The Diet Shake Craze

There has been some news locally in the last couple of days about the diet shake phenomenon and finally a respected company have come out and made sense of it all.

The very popular Choice website which provides "trusted information for Australian consumers" according to their website blurb has hit the nail on the head.

This is what they had to say about the latest craze of people using diet shakes to help them lose weight.

I'll follow with my 2 cents afterwards.

CHOICE investigation (taken from the website http://www.choice.com.au)

To anonymously assess these programs CHOICE sent three overweight people to a selection of pharmacies offering seven different diet programs, and asked a panel of experts to assess our findings.

All the pharmacy plans involve a weekly visit to your pharmacy consultant and a diet that restricts carbohydrates to some extent. All except Ultra Lite use meal replacements to keep your intake in check. The basics of each program are shown in the table.

Programs we looked at:

AlphaSlim Pharmacy Weight Loss
Betty Baxter Complete Weight Management
Dr. Tim’s Success
Kate Morgan Weight Loss
MediTrim
Tony Ferguson Weight Loss
Ultra Lite Weight Management
Xndo Weight Control System

Finally, the final opinion by Choice:

"Pharmacy diet plans may help to shed extra kilos quickly, but most fail to deal effectively with the complex broader issues around weight loss.
CHOICE cannot recommend these programs until consultants improve their training and move beyond the “one-size-fits-all” approach".

My 2 Cents:

Round of applause there Choice. Well sort of.

Yes, diet shakes work but people need to know the real reason why.

When you take away real food for any amount of time and replace it with a calorie controlled shake people get results as they are eating a whole lot less calories.

What happens when they go back to eating real food?

Just ask anyone who has tried these shakes.

Tell me about it, I have tried to get family members and clients off these things.

My Secret Guide to Smart Eating pulls no punches in an honest review of the nutrition content of one of the above mentioned diet shakes.

The other thing that really gets me is that people are going to "weight management consultants" in chemists after only 3 hours of training in some instances. See the table here for how long each company trains their staff for.

Unbelievable isn't it.

How can someone with 3 hours of training, or even 2 days for that matter on the upper end of the scale, give diet advice?

No formal qualifications, no real world experience, just a couple of hours of biased information from the company that peddles the rubbish?

Nothing great is easy. That means weight loss too. So unfortunately, diet shakes or any other short cut are simply that. You cannot cheat your way to weight loss.

Give the diet shakes the flick and only then will you experience long lasting weight loss that works.

See this video for my no-holds barred critique if you want more reasons, and don't forget to leave your comments!

How to Avoid the Post Super Bowl Rut

Hands up how many people enjoyed a Super Bowl party? There is a very good chance that most Americans and many more people around the world were glued to a television set somewhere and indulging in beer and unhealthy food.

The chances are very high that you may have drunk way too much beer and ingested enough salty food and fatty food to keep a third world country going for a week.

But that is all cool. Yes, I am not going to berate you like a naughty child because you went out and enjoyed yourself. Everyone is allowed to do that once in a while right? I do so myself at times and I enjoy it when I do!

Now, you are probably thinking this sounds pretty strange coming from a fitness professional. Am I right?

Sure, it may sound like a damaging admission that can ruin my credibility in the industry but it just goes to show that it is okay to enjoy yourself once in a while and you don’t have to beat yourself up and feel bad about it.

The main thing that people who did indulge during the Super Bowl, or any big event for that matter, is to not let that day be a precursor to letting those eating habits rule your life.

The first thing you should be doing the day after the Super Bowl, or your big party, is to get out and exercise. You need to try and put some money back into your body bank by working off some of the calories that you have eaten and drank.

It doesn’t matter if you don’t have any equipment available at home, that is just another limiting belief and excuse that people give themselves.

You can get a great bodyweight workout, and burn off some unwanted belly fat in the comfort of your own lounge room with this little exercise routine that comprises only five exercises, each done for 15 repetitions.

These exercises are as follows: 100 Star Jumps, 20 Burpees, 20 Floor Trunk Extensions, 20 Hover to Push Ups and 20 Plyometric Jumps are your exercises. Repeat 2 times through and you'll be well and truly toasted.

You can find the video right here



The other big tip for you the day after a big event is to ensure that you are drinking plenty of water. Too often people suffer from a hangover after a big day or night and the only reason a hangover occurs is because you are dehydrated. Yes, simply drinking water when you are enjoying a few drinks and before you go to bed that night can help prevent you from feeling like the world is going to end.

So, now you have two fool proof ways to ensure the day after the Super Bowl or any big party is not a total write off that leads you to bingeing even further on unhealthy food options to ease your stomach which feels like it is doing somersaults all day.

Don’t make excuses after a big day out. Make smart choices that will encourage you to achieve the best fat loss results possible.

Spin Bike Workouts for Great Fat Loss Results

Have you ever done a great cycle workout on a spin bike?

Seriously, if you haven't you are missing out. It is one of the best interval training methods when you are looking for optimum fat loss results.

I prefer a spin bike to the usual exercise bike that you would find in a gym because it gives you a much smoother ride experience.

It also feels more like you are riding a real bike.

The only downside to a spin bike is that you cannot see what level you are working at so it is harder to compare your progess.

But that is a sacrfice I am willing to pay for a better workout.

I am going to be hitting my spin bike this arvo for a big interval training session.

I recently purchased a second hand one for a steal - $65 from a gym that I train some clients out of who were going through an equipment refit.

That is a steal for a Schwinn bike that granted, may have had 3 years of hard use, but it is still a lot better than the older one we used to have that was on it's last legs.

My workout today will involve me doing Tabatas on the bike - 20 seconds sprinting flat out followed by 10 seconds of recovery. This goes on for 4 minutes - 8 rounds total.

I'll be going through this for 3 rounds - 16 minutes of total work.

It is a really tough workout that really gets the heart rate going.

I use Workout Muse for my audio soundtrack. I just press play on the iPod and it tells me when to work and when to rest. I don't even have to look at the stop watch.

Seriously, this product is well worth your investment. You can find out more information by clicking here

I will be smashed afterwards but it'll be worth it.

We Might As Well Win

As you may have read on my other blog yesterday, I was in Adelaide on the weekend for the Tour Down Under.

While there I had the privilege to meet and have my photo taken with Lance Armstrong's coach, team manager, mentor, call him what you will, Johan Bruyneel.

I met him during a book signing for his new book "We Might As Well Win".

It sums up what he told Lance the moment Lance decided he wanted to come back to cycling after beating cancer all those years ago.

I love that attitude!

There's no point in doing anything half arsed so we might as well win is a great attitude to have don't you think?

I can't wait to get into the book (I am just about to finish Richard Branson's latest book which is a great read by the way).

I am really keen to get inside the mind of the champion team and see what makes them tick as well as they do.

Weight Loss Workout to Cool Down this Summer

Ok, we've been in a bit of a heat wave the last week or two here in Sydney.

But who's complaining?

Not me.

It could be worse.

We could be in the middle of a massive cold snap like our mates over in North America and Europe are. Give me the summer weather anyday.

I am not a fan of the cold!

So, what can you do to ensure that your weight loss workouts are still on track this summer?

I know that you want to see optimal fat loss results so you just can't give up on the training "because it's hot outside".

Don't make excuses.

That isn't the Aussie Fatblast way.

Do this simple routine in the pool.

It will take you 10 minutes and you will get your heart rate up as well as getting the benefits to help you get the fat loss results and the body that you deserve.

Also, you get to see some pretty sweet sights from my hotel pool when I was in Santorini last year!

Oprah Winfrey's Fatal Fat Loss Flaws

This morning as I was having breakfast I saw a copy of Women's Day that my girlfriend had brought home from her Mums to read.

There was a headline on the cover the caught my attention about Oprah Winfrey's latest diet plan and what she was doing.

That got me in.

I like to see what weight loss workouts the celebrities are doing these days and whether or not they are on the right track.

Unfortunately I feel for Oprah.

She is being led blindly by people who should know better.

Apparently her trainer, Bob Greene has Oprah doing 30 minutes of cardio exercise even though Oprah apparently "hates cardio" as quoted in the magazine and then trains a new body part each day.

She repeats this six days a week.

I don't blame you Oprah, I hate cardio too!

You know why? It bores the you know what out of me and it is pointless when it comes to fat loss results.

Other Fitness Experts are with me on this too. My friend and Turbulence Training creator Craig Ballantyne even has written a number one best seller on Amazon titled "Just Say No to Cardio".

This approach in this day and age is great - If you are a body builder.

Unfortunately, Oprah is after fat loss results, she doesn't want to compete in Miss Olympia contests.

So why is she training like it?

What should Oprah being doing?

First up she doesn't need cardio.

She needs interval training and she needs lots of it.

She needs to kick start her sluggish metabolism to prompt her body to burn the fat. Boring cardio is not going to make this happen, especially when you have a history of thyroid problems like she has.

Secondly, Oprah needs to be doing big training exercises that will encourage her body to burn body fat and fast.

What does that include? Squats, Deadlifts, Swings, Push Ups, Recline Rows you name it.

It doesn't matter that Oprah may be on the wrong side of 50. She doesn't have to train like it.

C'mon Oprah, I want you to succeed.

Seeing Oprah Winfrey succeed will be just what millions of women around the world need to see - If Oprah can, I can type of attitude.

So please, do us a favour and change your weight loss workouts Oprah. Unfortunately you are setting yourself up for failure training like this.

To be successful you just gotta train smart.

Over and out

Daniel Munday
Sydney Fat Loss Expert
http://www.danielmunday.com

Sometimes There Is a Better Fast Food Choice

Yesterday afternoon I was visiting my Mum in hospital (she had an operation on Wednesday on her smashed ankle) and we didn't leave until 6:30ish so Bron and I were both getting pretty hungry.

We had another couple of errands to run and it was after 7pm and we were starving.

We had a couple of options for dinner.

1) Go home to a fridge that was empty and try and whip up an omlette with very little veggies on hand - which would've been an extra hour later.

2) Stop at any fast food place and just go to town and get whatever.

3) Go to the same fast food place and order something that resembles a half decent meal.

What choice did we take?

You get 10 points if you selected choice number 3.

We went to Red Rooster and got ourselves one of their roast chicken and veggie meal with a bottle of water.

The veggies were pumpkin, peas and potatoe.

Surprisingly it didn't taste too bad.

Just remember to tell them to hold the gravy. I didn't get it on mine, but Bron did and it was swimming around, very watery and unappealing to look at.

I also cut off the skin from the chicken and didn't eat the stuffing.

While that wasn't the best option that we could've had for dinner on the run, it was better than the other choice at Red Rooster of the Chicken Burger and Chips meal.

So, you can still stick to your healthy eating meal plan when on the road or if you have an empty fridge.

Luckily today was shopping day, so we are stocked up and fully loaded of good gear for the week ahead!

I'd love to hear your fast food options for when you are caught short on the road and looking for a healthy food option. Just fill out the comment section below.

Fat Loss Secrets Revealed in Sydney Seminar

I am revealing my fat loss secrets to ensure that 2009 is the year that you finally get the body that you deserve.

I will be holding this special fat loss seminar next Wednesday Night, January 21 at 6pm in Millers Point near the Sydney CBD.

This is one event you surely don't want to miss.

There will be no hard sell of any products, just the truth about what works when it comes to weight loss and to getting the body that you deserve.

You will receive at least 5 take home points that you can take action on right away.

Entry is via a gold coin donation to the Victor Chang Cardiac Research Institute - a cause very close to my heart.

If you want to find out more information or to sign up, please visit the blog I especially set up for this event right here.

Fast Bodyweight Workouts for Busy People

Ok, here's the story.

Yesterday I was under the pump.

My Mondays are a lot busier than they were the last couple of months which is great! It means business is going well and there are plenty of busy people who are out there in need of a fat loss solution.

I knew I had scheduled in a workout for the afternoon and I missed it.

Yes, it even happens to us professionals! I had a bunch of work I needed to get through and that was my priority so I didn't go home and spend all night chained to the computer.

Probably sounds familiar right?

Now, I knew that I couldn't just blow out that session and write it off.

I needed a solution and I need a fast session that got my heart rate up and would help me with my fat loss goals.

I got home from my last session at 7pm and knew that it was now or never. So I got out some tunes, cranked the cd player up and went into my office to get a fast training session in before dinner.

This one was a killer. It was a bodyweight workout that got my heart rate up and kept it up for the whole session.

I was dying afterwards and dripping with sweat.

I took a leaf out of my girlfriends book who did this workout earlier yesterday morning. This is what I knocked out.

50 Star Jumps

10 Up Downs

20 Plyometric Jumps

10 Body Blasts

20 Squat Jumps

Repeat x 3

How long did it take?

9 minutes!

Doesn't sound like much does it?

But I challenge you to make it happen when you think you don't have the time to train.

Get it done and make this interval training bodyweight workouts the staple of your fat loss program.

It beats sitting on the lounge watching re-runs of Two and a Half Men!

What's your excuse?
Fire UP and get it done!

Weight Loss Workout to Burn Body Fat Fast in 2009!

This is a killer kettlebell workout I did yesterday with my girlfriend Bron and it would have only taken us 20 minutes and we were smashed after finishing it!

This is fast becoming a favourite workout of mine.

It's bloody hard but you feel great when you're done.

Give it a go and let me know how you went in the comments section below.

Warm Up:
Squats x 10
Waiters Bows x 10
Push Ups x 10
Spiderman Twists x 10
Side Plank x 10sec each side
repeat x 3

Workout:
1. Get Ups x 5 on each side - run through twice
2. Renegade Rows x 10 each side
3. 1 Arm Snatch x 10 each side
4. Floor Chest Press x 10 each side
5. 1 Arm High Pulls x 10 each side
6. 1 Arm Squat Press x 10 each side
7. Half Moons x 10
8. Side Plank with kettlebell x 30 secs each side
9. Rockin Hover on hands x 50
10. Floor Trunk Extensions x 50

We did each exercise once but that is more than enough when you do it properly and with a challenging weight.

Don't let fear hold you back!

Fat Loss Workouts for Busy People: Hill Sprints

This is a workout I recently did when I was on holidays in Coffs Harbour.

It was a very hilly area where we were staying so what better place than to dust off the old runners and get out and do some hill sprints.

Hill sprints are one of the most effective interval training workouts that you can do.

Check it out and let me know how you go at it in your neck of the woods!

Daniel Munday
Sydney Boot Camps Specialist
Sydney Personal Trainer specialising in fat loss results for busy people