Sydney's Fat Loss Specialist, Sydney Boot Camp, Sydney Personal Trainer

Your Australia Day Survival Guide

Posted on January 25, 2012 by Daniel Munday

One of the best public holidays of the year has come around again = yep, Australia Day.

But for most people that means beers, barbies and more beers.

So how can you still have fun on our National Holiday and not take away from all of your progress that you’ve started to make this year?

Easy.

Well sort of. If you follow this game plan though it will be.

Step 1: Do a morning bodyweight workout to kick start your metabolism when you wake up.

I recommend a tough one seeing as you’ll be enjoying a cheat meal or two later in the day. So grab your Gymboss timer and get amongst this tabata workout that you’ll find here.

Step 2: Make sure you up your water intake throughout the day.

There’s 2 big reasons for this. 1 – you’ll be doing a tough workout first thing in the morning and you’ll need to replenish after that.

2 – you’ll be drinking this arvo so save yourself from a Friday hangover and get them spacers in!

Step 3: Eat a high protein snack or meal before you go out

That way you’ll be less likely to eat crap when you’re out as you’ll already be half full.

Step 4: Enjoy your drinks and don’t beat yourself up about it cause it’s Australia Day!

If you’ve followed the first 3 steps you’ll be allowed to indulge in a few celebratory drinks. Be smart though!

Step 5: The next day must follow…

The next day you should be straight into my 3 Day Detox Diet to optimise your fat burning after your cheat meals.

Sound fair enough?

Get on it and enjoy Australia Day!

If you don’t have your own copy of the now famous 3 Day Detox Diet you can grab it below for only $27

Posted in Fast Weight Loss Tips | Tagged 3 Day Detox Diet, bodyweight workout, cheat meals, Gymboss timer, tabata workout | Leave a comment

77 Fast Ways To Lose Your Fat For Summer

Posted on January 23, 2012 by Daniel Munday

This is going to be a new series I’m starting today on my blog and will run over the next few weeks and seeing as we didn’t really see much Summer at all last month I figured we are owed a late summer so this will be perfect timing for you!

I’m going to give you 77 fast ways that you can not only burn belly fat but get rid of that ugly unwanted bodyfat from any problem for the warmer months.

I’ll be keeping it short and to the point so you can go away and implement at least one of these things into your life each day.

Make sure you have at least one take away focus point for you to work on.

Some of these things will be obvious, some might be something new to you – and those new things could be the difference between you looking how you want to this summer and staying unhappy.

Enjoy the ride…

# 1) Stop going for a run and start a new interval training routine instead. Better for your joints and much better for your fat loss results.

# 2) Drink more water than you’re drinking now. At least 2 litres a day minimum. More if you’re normally active. This will help hydrate you and fill you up. If you find this hard drink 1 glass before and after each meal.

# 3) Train less than you’re training now (if you’re training everyday) but make the sessions you actually do count.

# 4) Have an end goal in mind. e.g. I want to be a size 12 and a date to achieve them by. Your birthday, New Years Eve, whatever. Pick a date

# 5) Have a reward for when you actually hit your goals that doesn’t involve food. Massage, holiday whatever. Something that will be worth the effort.

# 6) Set your alarm clock 15 minutes early and start each day with a bodyweight workout if you think you don’t have time for any exercise.

# 7) Get outside and train in the great outdoors for a change if you only workout in a gym.

# 8 Start eating breakfast each day. If you don’t feel hungry first thing each day it’s because you’ve eaten too much the night before. And breakfast cereal doesn’t count. Find out why breakfast cereals are so bad in the short video below:

# 9) Do a different gym workout routine . If you do what you’ve always done you get what you always got. Simple as that. If you’ve reached a plateau with your results it doesn’t mean your old program was bad it means your body has adapted and needs a new challenge.

# 10) Give your body a real kickstart and start my 3 Day Detox Diet today. You’ll even get change out of $30

# 11) Talk yourself into shape. You must have a non negotiable belief in your own mind that you can and will actually achieve your goals. Don’t go through the motions. Believe that you can make a positive change and believe that you will stick to your plan.

That’s part one done and dusted.

Found something out of these 11 tips that you can implement right now?

Good go and do it and stay tuned to see what I have in store for you in a few days time.

Posted in Fast Weight Loss Tips | Tagged 3 Day Detox Diet, bodyweight workout, fat loss results, gym workout routine, interval training routines | Leave a comment

Munday’s Motivation: Dare To Change

Posted on January 19, 2012 by Daniel Munday

With the Tour Down Under starting this week I had to feature something about a cyclist for today’s Munday’s Motivation.

And of course, who could be a better poster boy for motivation and inspiration than “The Boss”, Lance Armstrong.

One of the biggest highlights of my bucket list that I’ve crossed off was seeing the great man ride in action twice at the Tour Down Under in 2009 and 2010.

This video is supershort – only 1 min – but it has a great message from Lance.

Check it out

Sound familiar? Setting a goal, writing it down, otherwise it won’t come true.

It can be said time and time again.

So once more.

1) Identify your goals.

2) Set your deadlines.

3) Start taking action!

I’ve done this with my goals for the year and also for the smaller ones that I set for each new month. It gives me something to work towards in the short term as well as the bigger picture.

I suggest it’s worth your while to do the same too.

Game on for 2K12 if you haven’t kicked your butt into gear already.

Posted in Motivation | Tagged motivation | Leave a comment

Awesome Bodyweight Tabata Workout Challenge

Posted on January 16, 2012 by Daniel Munday

Welcome to a new week and being a Monday you should be ready to hit the ground rolling!

No?

Okay, maybe you need a motivator to kick start your regime.

I’ve got your solution!

It’s time for this bodyweight tataba workout. It will hit the spot. It will get your heart rate up. It will be the type of home exercise workout that will kick start even the most sluggish of metabolisms.

Here it is:

WARM UP WITH THIS VIDEO:

Do these exercises 3 times through.

THEN THE REAL DEAL

Spiderman Push Ups for 20 secs

REST FOR 10 SECS

Repeat for 4 minutes (8 rounds total)

REST 1 MINUTE

Then do

Reverse Lunges for 20 secs

Change legs after each 20 second round.

REST FOR 10 SECS

Repeat for 4 minutes (8 rounds total = 4 rounds on each leg when you alternate each set)

And you’re done!

That gives you 8 minutes of total work after your warm up. All in all you’ve got a workout that takes approx 15 minutes and will leave you smashed!

COOL DOWN

using these stretches

The best way to do a tabata workout is to use a gymboss timer as you constantly don’t have to mess around with the timer.

I love it because you can set 2 different timer options (ie your 20 secs work period and your 10 secs rest period) PLUS set how many rounds you want to work for = 8 rounds in this instance.

To purchase your very own GYMBOSS TIMER for less than $25 simply click on the link below

Posted in At Home Exercises | Tagged bodyweight workout, Gymboss timer, home exercise workout, tabata workout | Leave a comment

The Real Truth About Bread and Your Weight Loss

Posted on January 12, 2012 by Daniel Munday

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.

And you know what? 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.

And unfortunately – and what is definitely the sadest part of all – is that too many space cadet nutritionists still don’t get it.

They still give people bread to eat when they’re trying to lose weight.

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 and give myself a pat on the back because I thought i was doing the right thing.

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

Bread leaves your belly bloated and feeling sluggish (even if you don’t have a wheat intolerance).

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.

Get rid of the bread and you will finally get the body that you deserve. Don’t believe me? Try it and prove me wrong!

So, what should you eat instead of bread? Anything that isn’t processed to start with – lean meat, nuts, seeds, fruits, veggies, beans, chick peas, eggs – there’s plenty to choose from and it’ll be better off for your belly.

The best secret I’ve saved for the 3 Day Detox Diet breakfast. When you implement this little tip you’ll be surprised at how fast you start to shed the extra Christmas layer.

1 The Real Truth About Bread and Your Weight Loss

Just Follow It!

Posted in Quick Healthy Meals | Tagged 3 Day Detox Diet, healthy eating plan | Leave a comment

Sydney Boot Camp Specialist Reveals How To Deal With Slip Ups

Posted on January 9, 2012 by Daniel Munday

Now unless your some super hero person you (and I) are going to experience some sort of slip ups and set backs on your path to achieving your New Years GOALS (not resolutions as we spoke about here last week).

The real issue is not whether we have them, or how many of them we have, the real issue is how we deal with them.

Do we just throw in the towel and say “stuff it I didn’t want to wear that size 10 dress anyway” (even though you know you’re lying to yourself)…

Do we say that’s cool. Where did I go wrong? Where could I have done better? What could be done different next time?

You see the real action takers realise that there will be slip ups and set backs.

This video will show you the best ways that you can overcome those set backs so they don’t dominate your thinking and send you off in a downward spiral.

Onwards and upwards from here team DPM!

Posted in Motivation | Tagged sydney boot camp | Leave a comment

Take Action with YOUR Fat Loss Goals in 2012

Posted on January 5, 2012 by Daniel Munday

While this video may be an old one of mine – filmed 3 years ago – the message is as relevant today at the start of 2012 as it was back then at the start of 2009.

I dug deep into the video vault to find this one as this message is perfect for those people now (who after my last post on why New Years Resolutions suck should now have their focus on measurable goals instead of some random resolutions).

Check this out and let me know what you think.

As you can see I am sick of people making excuses.

It’s always too hot or too cold. Too wet or too humid. Too much on (but still watch 3 hours of some mind-numbing tv show) or just can’t be bothered.

I’ve heard all the excuses.

Take action with your fat loss goals and you will achieve them!

Let’s get together on this one and work together!

Posted in Motivation | Leave a comment

Why New Years Resolutions Don’t Work

Posted on January 3, 2012 by Daniel Munday

Welcome to the first post for 2012 – Happy New Year!

Now it may seem like i’m going to rain on your parade and all the positivity that is around at the start of a new year when I make the statement in the title of this post “Why New Years Resolutions Don’t Work” but that couldn’t be further from the truth.

You see I want to actually help you make 2012 YOUR YEAR.

I want you to wipe the slate clean on all the previous years mistakes.

That was the trial run for this year.

For the new year.

And after you watch this short video you’ll understand why I think New Years Resolutions are a load of rubbish.

So what do you think? Am I on the right track? Be sure to let me know what you think in the comments section below.

And there will be more short and sharp videos like this featured more often – where I give you a short 60 sec tip or insight into helping make 2012 the year you finally DO get back in your skinny jeans.

It’s show time!

Posted in Motivation | Leave a comment

Your Christmas Fail Safe Guide To Actually Losing Weight!

Posted on December 15, 2011 by Daniel Munday

This is my last post before I break for Christmas so instead of giving you a be good for Christmas load of rubbish I’m going to give you the inside mail on how you can get around stacking on a bunch of kgs while still enjoying your festive period!

So below you’ll find links to a bunch of posts that I’ve previously written from great bodyweight workouts you can do at home, to food guidelines to get you back in action after you enjoy your feasts to a final word of motivation.

So let’s get into it:

Workout wise

Do this playground workout and these 10 bodyweight exercises to keep your system firing with the extra food intake.

Food wise

After your Christmas feast has finished start my 3 Day Detox Diet immediately. If you don’t have this in your arsenal you need to buy it ASAP (yes a shameless plug but it will give you the downsizing your looking for – I promise you).

The investment is less than $30 and you should get at least one of these completed between Christmas and New Years Eve and then another one starting January 2.

Deal?

Cooking wise

Read this 3 superfoods you must eat this Christmas post.

Increase your veggie intake around your feast days by following the tips in this post.

Watch out for these liquid calorie killers.

Motivation wise

And finally some words of inspiration from the NBA legend himself Michael Jordan:

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

That should see you emerge on the other side in even better shape then when you started.

You can make the smart investment and grab your own digital 3 Day Detox Diet here.

See you in 2K12!

Posted in At Home Exercises, Fast Weight Loss Tips, Motivation | Tagged 3 Day Detox Diet, bodyweight workout | Leave a comment

New Australian Dietary Guidelines Fall Short

Posted on December 13, 2011 by Daniel Munday

I read with interest about the new Australian Dietary guidelines that have been released today.

If you missed the original story you can catch it here.

But in a nutshell this is what it recommends (i’ll give my 2 cents afterwards):

* Eat from the five food groups daily

* Eat different types and colours of vegetables and legumes/beans

* Include whole grain breads, rice, pasta, cous cous, oats, barley, lean meat and poultry, fish, eggs, nuts, yoghurts and cheese

* Drink milk and water

The article also states “Dietary guidelines for the first time recommend babies as young as seven months should eat up to two serves of vegetables a day to establish healthy eating patterns and reduce the risk of obesity”.

Surely anyone who thinks anything other than this is a space cadet. I’ve seen first hand evidence from my nieces and nephew as well as my clients kids that those who are given veggies from an early age grow to love them as they consider it a normal part of their diet.

My Thoughts Overall

Yes we need to eat more vegetables in our diet. That’s a no-brainer. Starting from as young an age as possible will help develop their taste buds in the right way.

But this falls way short of the mark as, unsurprisingly, the guidelines still recommend people to eat wholegrain bread, pasta, etc.

If you have been around this blog for more than 5 seconds you’ll know that all of this is rubbish.

The other thing it missed the beat on is it says men need to eat 20% less red meat. I hardly think that is the problem that is killing us off early.

Start with removing the processed foods from your diet IE bread, pasta, and anything grain based. That’s a very good start and you will get healthier.

The other big mistake is the quote that says “When you look at the evidence around the whole food group of milk, it shows that there’s something protective about milk”. WRONG!

The first thing you should cut out from your diet is dairy!

The amount of health effects that it causes is amazing.

Try this test:

If you drink a lot of milk go without it for a week – yes even in your coffee and watch how your skin improves. Watch that you’re belly isn’t as bloated. Watch as you don’t feel as sick.

And it is a big myth that you need to drink it for the calcium. Eat your leafy greens, eat nuts and seeds and eat your salmon (including the small little bones in the tin).

Case closed!

And follow this video to live a long and healthy life:

Posted in Fast Weight Loss Tips | Leave a comment

Sydney's Fat Loss Specialist