I’ve decided to open up the doors to my Sydney Boot Camp sessions for 2 weeks – starting this Monday August 2.

Why? Because I want more Sydneysiders to benefit from the great results that my clients are getting at the moment.

2010 has really seen a big shift in a lot of people’s mindsets, their habits and actions and hence, their results. Big time!

I love seeing people get results and changing their bodies.

I love hearing people tell me how they can finally fit into their old jeans or suit.

I love hearing how much more energy people have and how better they sleep each night.

And I want more people to experience that feeling too.

Want To Get A Flat Belly? Join Team DPM

So starting as of now, I am launching the very first Free Fitness Fortnight (FFF).

FFF means that any of my current DPM Performance clients can bring any of their friends to our sessions for free for the next 2 weeks – until Saturday August 14.

I will even open up the doors for my personal training clients who may want to bring a friend.

To register, all people have to do is spread the word to their work colleagues, friends, family, partner whoever and send them to this page and get them to fill in the details below.

There are no big asterix saying not valid at this session or that session. Every single session I do has the open door policy.

BONUS: Win $250!

And for anyone who loves the sessions (which I am sure they will) and decides to stick around after the 2 weeks I am going to put them, and the friend who got them along, in the draw for $250 in cold hard cash! (well maybe a cheque…)

The more people who come along as your friend and stick around, the more entries you get in the cash draw! Sound like a good enough incentive? What could you do with $250?

Team DPM Has A Better Than Money Back Guarantee

And I’ll even sweeten the pot a little bit…

If 20 people sign up for the sessions I’ll give away 2 cash prizes of $250. And the same deal applies for every multiple of 10 from there.

So start thinking who may be keen to come along. I want to see these sessions packed to the rafters!

A great way to spread the word would be to your friends on twitter or facebook or send your work colleagues an email too.

I appreciate you spreading the word about how great our sessions are and I want to enter you (and your friend) into the big draw!

Once again, send this page to your friends and get them to fill in is:

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I love bodyweight workouts for so many reasons. You can do them anywhere whether you’re at home with even the smallest of spare space, on the road in a hotel room or even in a gym or at your local park.

They are the no excuse workout solution no matter where you are.

And what makes them even more effective, and something I’ve been doing a lot more of lately with my clients is tabata workouts.

Tabata workouts are a type of workout where you do 20 seconds of flat out exercise, followed by 10 seconds of rest. You repeat this 8 times for 4 total minutes of work.

Doesn’t sound like much does it?

Try this:

Warm up following this video

Dynamic Bodyweight Warm Up

Click here to view the embedded video.

Then do each of these exercises for 8 rounds each – following the 20/10 formula.

1) Push Ups

Push Ups

You can do only 1 of these options or you can mix them around. Whatever you choose push ups for 8 rounds of 20 seconds is going to be tough!

2) Prisoner Squats

Prisoner Squats

Adds a bit of upperbody into your regular workout that you’ll get for your thighs, butt and hamstrings.

3) Up Downs

Up Downs

Adding a bit of cardio to your tabata workout will surely get your heart rate pumping and crank up your ability to burn belly fat.

4) Hand Walks

Hand Walks

A great abs bodyweight workout that is also going to hit your arms as well.

Cool Down:

Take 3-5 mins and cool down using this video for your stretches.

Cool Down Stretches

All in all – that’s no more than 25 minutes and you’re going to be smashed!

Give it a go and let me know how you go.

And, something that I highly recommend is for you to grab one of your own gymboss timers click on the picture below. They’re cheap (approx $25AUD including postage), they work and they are great for helping you with your fat loss results.

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If you’re anything like me you’ll love a good seafood feed. In fact, if I have a choice to go for places to dinner – seafood is definitely up in my top 2 choices.

There are so many great options at most seafood places that will complement your healthy eating plan so let’s run through some options that I would recommend:

The menu I’m getting my tips from today is Nick’s Seafood at Cockle Bay – I’ve eaten there before and can recommend it.

Entree:
Most things on this entree menu are sweet and won’t count as a cheat meal. The sauteed King Prawns, Chargrilled Baby Octopus or cold Seafood plate are all going to be perfect for you.

Of course as a side you can always get a garden or greek salad or steamed vegetables.

Mains:
The mains here come with chips or salad. Obviously, if you’re looking to stay on track and follow my healthy eating tips you’re going to want to chose the salad and turf the chips.

If you’re doing this then, like the entree list, you can pretty much have most things on here – grilled fish (all different types including my personal favourite – salmon) and the King Prawns are going to go down well.

Even the seafood platters would be alright as they only have one item of fried food on each plate. Everything else is fresh.

My tip here is to get any sauces that come with your dish on the side so you can add a little bit or dunk your piece of fish in it before you eat.

This is going to save you from drowing your beautiful piece of fish in something like tartae sauce.

Desserts:
As with most places the dessert menu would be the place to indulge in your cheat meal so long as you haven’t already exceeded your quota for the week.

However, if you do want to stay on track I’d recommend the fruit plate if you are still peckish.

Hopefully this edition has helped you in your quest to eat healthy when you’re dining out. To see my other cuisines that I’ve reviewed scroll down to the bottom of the page and click on each respective category.

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If you’ve been listening to me for a while, you’ll know that I am not a fan of diet soft drinks because of the poison they have in them – namely aspartame.

And to prove that I am not alone in this thinking, I have a video I want to share with you today from Dr Joe Mercola – a man who has forgotten more than I know about the health game.

Dangers of Aspartame

So hopefully this has you rethinking that diet soft drink sitting on your desk?

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The chances are pretty high that you would’ve been one of the 5.7 million Australians who watched the finale of Masterchef last night and saw Adam clean up.

So, seeing as that show has captured the imagination of the Australian public (that stat means that roughly 26% of the country was tuning in!) I thought it would be appropriate today to reflect on the motivation that this show has given to every day people.

Sure the contestants on the show are a bit more than just your regular, everyday cook, they are pretty talented people to whip up some of those dishes that they plate up but the big thing for me is the ripple effect that a show like Masterchef has on people.

The thing that I like about the show is that it has got people interested in food which can only be a good thing.

Sure, the dishes they cook up on the show are not exactly what you would classify as part of a normal healthy eating plan but it gets people in the kitchen.

Surely this is better than people refusing to cook and living on a fast food diet.

And I think that people realise that once people understand that cooking isn’t the hardest thing on earth, and doesn’t have to take ages to prepare a meal, then they will be more likely to do more of it.

Hey, if someone like me can release a cookbook helping people cook a quick healthy dinner (my 13.5 Quick, Healthy Recipes in 13.5 Minutes or Less that comes with my Aussie Fatblast program) then surely anyone can get in the kitchen and cook up a storm.

Cooking Is Easy & Quick With This Recipe Book

I would love to see that 5-10 years down the track we can look back and say that shows like this were the cornerstone for getting a nation re-interested in cooking and food and that it has filtered on to people cooking healthy meals and bringing families together again.

The show doesn’t put contestants through military style workouts and only for the entertainment of others like some shows do. It doesn’t get put people in a house to see who can get sick of who and it doesn’t glorify criminals.

It just puts people in a cook off and gets a quarter of the nation watching and inspired. And surely that can’t be a bad thing.

What’s your take on shows like Masterchef? Good or bad for the public? I’m interested to hear below.

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There was a media report over the last week about a so-called ‘controversial’ study that said fast dieting was better for your overall weight loss success than doing it the old slow and steady method.

And, as you can imagine, I’ve got my 2 cents on the report.

So take a deep breath and check out what I think.

* The so-called fast results were 1.5kg a week weight loss which isn’t exactly earth shattering. Fast weight loss is like what you see on those garbage TV shows where people lose 10-15 kgs a week.

* The study was done by a dietician. If you’ve read any of my rants on here you’ll know that I don’t have much time for dieticians and nutritionists who rely too much on old information without looking at methods that don’t fit in with their square box thinking. My thinking is definitely different to the usual sheep so don’t expect me to praise any of their so-called ground breaking findings.

Follow My Methods For That Flat Stomach Look

* The report didn’t mention whether the subjects in each group were of the same weight range when they started. People who are bigger are obviously going to lose more weight than someone who only needs to shed a few kgs in comparison – and they’re going to find it easier than that person with only a few to lose really has to focus on their healthy eating plan more-so rather than just making a few changes to start progressing.

* These backward thinking people are only talking about weight loss success rather than measurements. The sooner people get this through their skulls that you should be focusing on the measurements and how your clothes fit the better position we’ll all be in.

Too many people who train get depressed when they jump on the scales each week, or even worse each day, only to find that they haven’t budged. What they’ve failed to do is measure their waist and how their clothes fit. This is the real indicator.

So, as I always say, the real thing that people should be focusing on is smart dieting – whether that’s fast or slow results as by product is up to the individual. People are going to experience results at a different rate.

Focus On What This Says Not The Scales

So long as you’re following a plan that encourages you to eat healthy, are really monitoring your cheat meals and joining in workouts like my Sydney Boot Camp sessions that promote smart training philosophies then you are going to get results.

And that’s all there is to it.

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Today I’m going to give you possibly one of the greatest healthy eating tips that you’re ever going to get when you are dining out.

Eat Lebanese food.

Simple as that.

Why? Lebanese food is one of the best ‘eat healthy’ options that you can choose because they use real food and keep it simple.

They use meat.

They use salads.

Once again they keep it simple.

There’s a great restaurant that I’ve eaten at a couple of times – Zenobia and going off their menu you pretty much can’t go wrong.

Entree:

Pretty much anything is good on this list – falafel, eggplant, fattoush salad, vine leaves, you are starting off with some pretty clean as it gets dining out food.

Mains:
Once again you’re pretty much sweet here – lamb, chicken or seafood skewers, BBQ King Prawns, Lamb cutlets. Most of these menu choices are are served plain without any stuff added.

You get to choose what you add – hommus, babba ghanosh, yoghurt or any one of their other wonderful dips that are pretty user friendly for the healthy person.

Wash your meal down with a nice shot of Lebanese coffee and you’re good to go.

Don’t be afraid to step outside of your usual Modern Australian, Italian or Thai boundaries when eating out.

Go the Lebanese option as it will help you to eat clean and stay lean. Just go easy on the lebanese bread!

What’s your favourite Lebanese dish? Mine would have to be the lamb skewers and the hommus.

Real World Nutriton Advice Using Real Whole Foods

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Today I have another DPM Performance hotseat interview with Sydney Financial Planner James Keillor.

Today James answers my question on whether it’s ever too late to start looking after your financial fitness.

I can vouch for James as he’s my own personal money man. He turned my income protection plan into something that was basically a waste of money (cause I’d organised it myself) to something that, should I get hit by a bus tomorrow, will look after me for a long time.

He also switched over my life insurance to something that is much more fitting for my financial goals. The best news is it didn’t cost me a bomb extra. I’m actually better off because James sorted it out so it comes out monthly and it much easier to budget for.

To book a consultation with James Keillor call him on (02) 9299 6526 and make sure you let him know I send you.

James is located at Level 4, 123 Clarence St in the Sydney CBD.

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Last Wednesday I went to a seminar by a marketing and business genius and I had a couple of lightning bolt moments. The guys name was Mal Emery and I want to share with you one of the first things that came out of Mal’s mouth for the Munday’s Motivation for today.

It is short and simple.

4% act on a solution.

That’s it.

So, out of everybody who gets an idea only 4% actually go through and take action on it.

Whether you’re looking to increase your income, get back in your skinny jeans or just finish a book that you start off – only 4% follow through with the commitment and reach their goal.

Not a pretty stat is it?

You Can Hold All The Aces When You Practice The Following Steps

So today let’s look on how you can make that 4% for anything that you have. (These ideas are mine -not Mal’s).

1) Write down your goal
2) Read it every day
3) When you’re getting ready for a shower every morning and waiting for the water to warm up – recite your main goal or goals in the mirror to yourself. You need to look yourself in the eyes when you do this so you know that you’re serious and not just talking a bunch of rubbish.
4) Each day do something that is going to get you closer to those goals.

It’s funny how things work because I find that when I do this on a regular basis, the things that I want to achieve happen sooner.

Call it the law of attraction, or call it whatever you want.

I reckon this formula works and really encourage you to do it.

Besides, no one can see you when you’re standing in front of the mirror anyway. So you’re not going to look silly to anyone.

Try it and let me know how you go. I’ve already done mine for today. How about you?

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If you are looking for a great hairdresser in Sydney then look no further than one of my partners in my Transformation Contest – Edge Studio.

Chris is the manager of the salon and will definitely look after anybody who is looking for a cut, dry, blow-wave or whatever your needs are.

Today Chris shares what sets Edge Studio apart from every other run of the mill hair salon.

You can find Edge Studio at the AMP Plaza on the corner of Bridge and Young Street in Sydneys Circular Quay area (just across the road from Circular Quay station).

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