New Jersey Boot Camp Challenge Workout

Here's the workout:

Sprint a 1/4 mile (1 time around a track).
Do 100 squats and 100 sit-ups.
Sprint a 1/4 mile.
Do 80 squats and 80 sit-ups
Sprint a 1/4 mile.
Do 60 and 60.
Sprint a 1/4 mile.
Do 40 and 40.
Sprint a 1/4 mile.
Do 20 and 20.
Sprint a 1/4 mile one more time.

Record how long it takes.

This workout may seem ridiculous and by most standards it is. If that is how you feel this is what I suggest: Give yourself a time limit. Let's say 30 minutes. Do as much as you can in that 30 minute time period and write down how far you got. Next time beat that score. This workout can be done with any exercises. Give it a shot and let me know what you think!

There is no Tomorrow, Train Today!

Joshua Mandel

www.NewJerseyBootCamps.com

Challenge Workout #7 and #8

Here are two tough workouts for you try during the holidays. They will definitely burn some serious body fat.





Check them out!

Have you locked in our lowest rate for boot camps?




Go to http://tinyurl.com/njbootcamps and register right away.

There is no Tomorrow, Train Today!

Joshua Mandel

www.NewJerseyBootCamps.com

Top Ten Holiday Fitness Gifts

If you’ve hit a wall on what to get your friends or family for the holidays, why not get them a fitness gift. You could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look and better? Here is my top 10 list of the best last minute fitness gifts for 2008:

1.) A Foam Roller

If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

2.) Resistance Bands

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel

You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel. I recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to Whole Foods, Trader Joes, or Other Premium Grocery Stores

Rather then waste money on an overpriced restaurant; why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods. Everybody has to eat, but how many of us actually eat the right stuff to support our fitness goals?

5.) A Gift Card to a Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season. Nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

6.) Supplements that Work

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found that Advocare has the highest quality and most effective supplements. Go to www.MandelNutrition.com and select our 24 Day Fit Program to start the New Year off right.

7.) Sport-Specific Gift

Give a great gift to an athlete that compliments their sport, whether it is fitness equipment, apparel, or personal training with Mandel Fitness.

8.) Fitness Book or Subscription to Fitness Magazine

Everybody needs bedtime or bathroom reading. If you have just read a good fitness book that you know a friend or family member would benefit from, buy them their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue.

9.) Wireless MP3 Headset- KOSS Tugo

This one’s a bit pricey, but it’s worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.

10.) A Gift Card to a Fitness Boot Camp

Boot camps provide a fun and exciting team environment that guarantee results for only a third of the cost of personal training.

Look for a local fitness boot camp with social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive. There is typically no risk on your part… besides getting you butt kicked, in a good way.

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

If you live in the Union County area, go to www.NewJerseyBootCamps.com. We’ll change your life and have you looking your best this New Year. Guaranteed!

For a Boot Camp Gift Card or Personal Training Gift Card, contact josh@newjerseybootcamps.com.


There is no Tomorrow, Train Today!


Joshua Mandel

www.NewJerseyBootCamps.com

New Jersey Boot Camps Cozumel Cruise Workout

Check out the last few intervals of our Cozumel Cruise Workout. Rachael and I earned a free cruise with many other Advocare distributors. See if Advocare is right for you by going to www.previewadvocare.com. Call me at 908-418-1829 after you have watched the video.

Have a great day!

Joshua Mandel

www.NewJerseyBootCamps.com

"There is no tomorrow, Train Today"

4 Tips To Keep Your Body Fat-Free For The Holidays

We all know how busy the holidays can be. However, you can not let yourself get caught in the trap of not working out to make more time for holiday errands or events. It would be a huge mistake to lose the lean muscle mass and strength that you have worked so hard to build and maintain. Why might that be? Losses in lean muscle mass will lower your resting metabolic rate, which accounts for the vast majority (about 60-75%) of your total daily calorie burned. This means that everyday you will be burning less and less calories. This alone puts you at a much greater risk of putting on unwanted and uninvited body fat during the holidays. Plus, losing strength will mean that the next time you workout your performance will be sub par at best. Use the strategies below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to protect yourself against the deadly holiday bloat!

1.) Perform at least one intense strength training session per week

Studies show that a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle. What’s your goal during the crazy holiday times? Shoot for at least one good strength training workout per week to stay fit during the holidays and to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week.

2.) Hit Your Totals

Your body cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. Look for hidden chunks of time during the day to get in a certain number of daily repetitions for an exercise that works your entire body. Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.

It is important to note that this “Hit Your Totals” routine is a back-up option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise. Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain. It comes down to effective (“Hit Your Totals”) versus optimal (50-10 Total Body Circuit Interval Training Workouts), so be sure to at least be effective this holiday season!

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlifts, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Hit Your Totals” workout. Adjust the repetition ranges accordingly based on your current strength levels. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employing circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).

The Hit Your Total Workout For The Holidays
Plan A-

Body weight Squats or Hip Extensions: 100-200 total
Push-ups: 50-100 total
DB/Band Rows: 50-100 total

Plan B-

Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg
Off Chair/Couch Dips: 50-100 total
DB/Band Curls: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)

3.) Rage Against The Machines

Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs. Instead of having your kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a machine do the work for you.

4.) Engage in more outdoor holiday activities

I have been in some pretty incredible snowball fights in my day. I never realized how exhausting a good snowball fight can truly be until I came indoors. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total fight or flight mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season and throw around the football or have your very own “Ice Bowl.” Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!


“There is No Tomorrow, Train Today!”

Joshua Mandel

www.NewJerseyBootCamps.com

P.S. Do you have a Plan of Action to get in Shape starting January 2nd? I do and I’ll share it with you. It’s called Lean in 13. Want to know more? Contact me now! 908-418-1829.

Check out my Turkey

Hey Everyone! I hope you had a great Thanksgiving! Check out my turkey. Have a great weekend! Joshua Mandel http://www.NewJerseyBootCamps.com

Use Your Thanksgiving Turkey To Create Healthy, Fat Blasting Meals

It’s that time of year again. Yes, Thanksgiving is already upon us. People tend to think Thanksgiving dinner and holiday weight gain goes hand in hand. You can blame stuffing, mashed potatoes with loads of butter and gravy, pumpkin pie and sweet potato pie for that, but leave the turkey out of it! After all, turkey is packed with lean protein that simultaneously raises your metabolism and promotes fat burning and lean muscle growth.

Let’s talk about protein for a moment. Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbohydrates simply provide energy). Regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to three hours is essential in maintaining your current levels of lean muscle mass. Simply put, the more muscle you have the larger your metabolic engine. Larger metabolic engine equals more calories (and fat) burned on a daily basis since muscle tissue requires a lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat. The mere act of digesting protein (thermic effect) requires more than double the energy to digest than carbohydrates and dietary fat. So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.

Another key benefit to eating turkey is that it is easy to prepare in bulk and will save you much needed time in meal planning and preparation during the busy holiday season. You can roast a big turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers! To inspire your turkey consumption, we’ve put together a few turkey recipes that you can create with turkey as your lean protein foundation. Enjoy!

Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes
- 3 cups of dark, leafy greens
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp olive oil
-2 Tbsp balsamic vinegar

Directions:

Mix all ingredients together and enjoy.

Makes one to two servings.



Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn drained
- 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes 2 servings


Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot.

Makes one to two servings.


Have a great Thanksgiving!



"There is No Tomorrow, Train Today!"

Joshua Mandel

www.NewJerseyBootCamps.com

New Jersey Boot Camps Top Ten Exercises for Rapid Fat Loss

As a fat loss expert, I am constantly asked what the best exercises are to lose fat AND gain muscle fast. It’s quite simple. The best exercises for fat loss are also the best exercises for muscle gain and vice versa. These exercises have one theme in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

The scientific research and real world case studies show that total body workouts are superior for maximal fat loss and muscle gain.

Let’s take this one step further. We can dramatically accelerate results by modifying certain exercises within each total body workout. For example, squats are well known as a great muscle-building exercise with a serious fat-burning effect. However, the squat goes from great to unstoppable when you make it a combination movement by adding a press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

Take a look at the Dream Body Equation below:

More Muscles Involved =

Increase in Calories Burned + Increase in Muscle-Building Stimulus =

Greater Fat Loss + Greater Muscle Gain

Warning: You will develop a true love-hate relationship with the following movements I am about to show you. Love because of the undeniable fat-melting, muscle-building results they provide and Hate because they may leave you in a pool of tears and sweat. In other words, these are not for the weak of mind, body, or soul!

Drum roll Please…

Here is the official top 10 list of my favorite exercises for Fat Loss and Lean Muscle Gain:


Exercise#1- Squat + Overhead Press Combo

Exercise#2- The Kettlebell Swing

Exercise#3- Lunge + Curl and Press

Exercise#4- Push-Up + Spiderman

Exercise#5- The Wood Chopper

Exercise#6- Kettlebell Clean + Press

Exercise#7- High Knee Sprint + Mountain Climber

Exercise#8- Dumbbell Burpee Push-Up with Row and Leg Extension

Exercise#9- Slam Ball

Exercise#10- Dumbbell or Kettlebell Deadlift + Row

Here’s a highlight reel of the above exercises so that you can add them to your own training routines for better results:

I hope you take my expert advice and pump up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Now it’s up to you to take your workouts and your body to the next level.

I’ll be sharing more great exercises for specific trouble spot areas (i.e. legs, butt, abs, chest, arms, etc.) very soon.

“There Is No Tomorrow”

Joshua Mandel

www.NewJerseyBootCamps.com

New Jersey Boot Camps How To Build The Ultimate Circuit Training Workout For Rapid Fat Loss

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. This means you perform a certain number of reps for any given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times. When looking for more fat loss and lean muscle gain, shorter rest periods are more effective. To get more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this style of training? Well, although straight sets are easy to comprehend for people new to fitness, they are also an extremely inefficient way to use your time while exercising. In most typical commercial gyms you’ll see someone perform three sets of 10 reps. They pump out 10 reps, go to the water fountain, talk with some buddies, look at themselves in the mirror, check out some girls, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises! Do you have time for that? I sure don’t!

A much more effective and “bang for your buck” approach to ordering your exercises would be utilizing the alternating set format. Now read this carefully, it will save you massive amounts of time and headaches. This is where you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. These types of sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Therefore, “More bang for your buck!” Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program and keeping your family time. There are several ways to perform alternating sets outlined below:


1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and squats)

2.) Tri-sets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises


Though supersets and tri-sets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals.

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Push-Ups

Exercise#3- Lunges

Exercise#4- Rows

Exercise#5- Plank

Perform this circuit up to four times for a 20-minute total body fat burning workout.

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is therefore simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

Here’s a workout video showing you a great circuit you can perform anywhere:



I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come.

“Making Fitness Fun”

Double Your Money Back Guaranteed RESULTS!

Joshua Mandel

www.NewJerseyBootCamps.com

P.S. If you liked this video or are a current or past boot camp member, click here and then click on review and more. Write a review. We love feedback. Thank you very much!

Zach Bullek Crushed the 300 Workout

Zach Bullek did the 300 workout on September 24th. He finished with a time of over 34 minutes. His goal this time was under 23 minutes. This would have been a significant challenge. He was attempting to shave over 10 minutes from his previous score. Not only did he do that, he took over 20 minutes from his previous time. Absolutely Amazing! He finished with a time of 11:59. Ridiculous improvement.

Zach exemplifies what hard work is all about. He pays special attention to his workouts, nutrition and Advocare Supplementation.

There is a reason Zach has lost over 60 lbs. Isn't it time you started training 1 on 1 with Mandel Fitness or joined our boot camps?

Joshua Mandel

New Jersey Boot Camps

Union County Personal Trainer

Hardcore Boot Camp in New Jersey

Today was the first day of our Hardcore Boot Camp. It was intense, exhausting and rewarding. In that order. The guys did fantastic. The picture here shows the workout and the scores. I had two of my women boot campers do a modified version and they kicked butt!

Check out the workout, give it a shot and let me know how many COMPLETE rounds you did.

Joshua Mandel

New Jersey Boot Camps

New Jersey Personal Trainer

New Jersey Boot Camp Challenge Workout

Here's our latest challenge workout for you. It was intense. If felt like I was sprinting for 16 minutes straight. If you are up for it, give it a shot. Don't forget about the FREE Post Halloween Fat Loss Workout at my home gym this Saturday at 8 a.m. Friends and family are invited. Please let me know if you will be attending and if you are bringing guests.

Have a great day!

Joshua Mandel

Cranford New Jersey Personal Trainer

New Jersey Boot Camps

Ethan Krell - Challenge Workout Winner

Congrats to Ethan Krell for winning the Challenge Workout with a time of 8:08. Take a look at the pictures so see the workout. Only the three rounds were recorded for time. The other part of the workout (60 sec down to 15 sec) was done afterwards. Make sure to scale the weight down for the db press. We all adjusted our weights so that 40 reps was extremely difficult but we were able to do it. Stay tuned for the next challenge workout!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Workout #2 Boot Camp Style

Rachael and I will be doing our second workout today. It will be similar to Workout #1. Here is the format we used:

Rachael sprints for 30 seconds at her max speed on the treadmill while I perform and exercise for 30 seconds.

She has the clock in front of her on the treadmill so she tells me when to stop.

After 30 seconds is up, we rest for 30 and I go to the treadmill and sprint at my max speed while she performs the exercise for 30 seconds.

We did 6 different exercises, 3 times each for a total of 18 sprints and 18 sets of exercises. We were done with our warm-up, workout and stretch in under 45 minutes.

That is what I call "Getting it Done."

Stay tuned for more updates on our Cruise to Cozumel Training.

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Anniversary Night

Rachael and I went out to dinner on Monday night for our anniversary. Then we came back and had some of our wedding cake. I was shocked that it was still good. Actually, it was really good.

The cake was significant for two reasons:

1. The obvious one, it was our 1st anniversary.
2. It officially kicked our Conditioning for Cozumel.

We are going on a cruise to Cozumel in November and just like you we want to be in tip top shape for it. Plus, we are going with about 50 other Advocare couples and distributors. We can't wait. I'll keep you posted on our nutrition and training.

Have a great day!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

P.S. Did you register for the free November 1st Post-Halloween workout? Do it now by emailing josh@newjerseybootcamps.com.

What a Year!

Rachael and I are celebrating our 1st Anniversary today. It's been such an amazing year. We sure packed in quite a bit. We bought a house, went on vacation to San Diego, North Carolina and our 2 week Hawaiian Honeymoon, traveled to Dallas twice, to Chicago, to Seattle and I am sure I am forgetting a few places. For a while it seemed like we were getting on a plane every other weekend. I sure didn't mind the vacations. We also decided that we are going on a missionary trip to Africa in March.

A lot of other great things happened: Our nephew was born, my brother-in-law, who was supposed to be deployed to Iraq after Christmas, came home and it does not look like he is going. We are so thankful for that. Rachael earned a promotion. She got a company car and now works from home. I love that part because I work from home so we get to see each other quite a bit now, rather than from 5:30 p.m. until bedtime. My best friend Mike got engaged.

There is plenty more great things that we enjoyed. The greatest thing of all though is my wife. I am so lucky. I really am. I am not going to get all sappy on you. I'll save that for the anniversary cards. I love my wife. She is my best friend and I am so excited to see what Year 2 will bring for us.

Have a great week!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Missionary Trip

I recently attended the Ryan Lee Seminar for fitness professionals. While there, I met a gentleman named Chris Shabay. It was actually kind of strange because we were in this ballroom having breakfast and there were a bunch of tables set up. My friend Greg and I were eating and Chris sat down. We exchanged hellos and that was it. Chris was done and he got up to leave. I felt compelled to talk to him but I did not know why. We spoke for quite a while about his fitness business and his other project. Chris goes to Sierra Leone in West Africa about every six weeks. He works in an orphanage with 84 kids whose parents and siblings have been brutally murdered. We talked about what it is like there, what it's like to see the children and the overall experience. I had a ton of questions. Right after I spoke to Chris, I called Rachael.

Rachael and I spoke about going away to the Caribbean or somewhere warm for my 30th birthday. After meeting Chris, I knew right away what I wanted to do for my 30th.

Rachael and I talked when I got home and she had a ton of questions. Chris and I spoke more shortly after the seminar and Rachael and I made a decision that we wanted to go and make a difference, big or small. I am sure it will be an experience of a lifetime. I will keep all of you posted on the details.

Our goal is to raise $10,000 by mid February.

Have a great weekend!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camp

Watch This!

.

I had the privilege of seeing Andy Andrews live. I highly recommend one of his books. It's called "The Traveler's Gift."

Have a great day!

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Yesterday was a Killer!

A few of my workout buddies came over yesterday. I had a workout setup. Now, here's the great thing about working out in a group setting. You push yourself to do more. The group energy inspires you to want to be better. You can lean on eachother for support when you need it. That is what happened yesterday. We were doing Tabatas. Tabatas are 20 seconds on 10 seconds rest for 8 rounds for a total of 4 minutes. When you do Tabatas, they must be at your max intensity. The first 4 minutes was intense and it only got better from there. The board shows the workout we did. The finisher was extremely difficult but we kept working through it.

I fell asleep last night at about 9:45. I was spent. After the workout, I came in and mixed Post-Workout Recovery and Muscle Gain. I took a shower, read part of a new workout manual, had some dinner, fought to keep my eyes open for a little longer, massaged Rachael's shoulders, and called it a night. I think I fell asleep within 3 minutes of my head hitting the pillow.

I almost forgot: I have added new times so go to the Boot Camp Schedule to see what is best for you.

Have a great day!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Let's Talk About Time

Do you really not have time to workout or do you just not want to make time? Is it a priority? I hear it all of the time. "I'm too busy" or "When am I supposed to workout I have too much responsibility at work and home." Now I don't have kids yet but I do have a niece and nephew. I know kids can be more than a handful and it can be rough until the baby has a regular sleep pattern. If it's a priority in your life, you'll find a way.

Here's what I want you to do:

Write down everything you do for an entire week. Do it day by day and as you are doing something, write it down. Whether it is eating lunch, shopping, WATCHING TV, playing with your kids etc.

Email it to me and I will take a look and see where we have some exercise time. Just don't take it personal when I dissect your day.

Let's get back to the whole TV thing. I am very biased when it comes to television so if you don't agree with me or think I'm crazy, well that's fine with me. The average American watches about 28 hours of TV a week! That is just nuts to me. Don't get me wrong I love a good comedy and any sports event, but at that rate life is going to pass you by.

Many people are so tired in the morning and we've discussed their day. One glaring thing is watching TV til 11 p.m. or later. Just shut it off and get up earlier and workout then. It may be a shock to the system at first, but you'll get in the groove with it. You just have to be willing.

One more thing and I'll let this rest for a little while. I choose to surround myself with as much good stuff as possible. What does "good stuff" mean? It means positive, uplifting books, people, environments etc. See for me I want so much out of life. I don't want to wake up one day at 65 and wonder where my life has gone and if I left my mark and made this world a better place. I can take this in a bunch of directions but for now let's tie this back into television. How many of you watch the news right before bed? What do the news reporters report on? Is it uplifting? Does it make you feel good inside? Probably not. Why put that into your mind right before bed? I just don't get it. My Advocare mentor and good friend Wayne Johnson talked to me about filling his brain with as much good stuff as possible so good stuff would come out of his mouth. I want good stuff to come out all the time. I want the best for each and every one of you out there. It's never too late and you're never too old to make a change.

Advocare has been huge for Rachael and I. The culture of the company and the people involved share many similar qualities. More importantly, they are just great people. If you want to experience that or want more out of life, call me.

Have a great day!

Joshua Mandel

Cranford Personal Trainer

Cranford New Jersey Boot Camps

Be Creative

I got bored. I got bored with the traditional workout of lifting weights. I could see how others would as well. It's just not that much fun to do the same workout over and over and over again. I guess that's why I started flipping tires, pushing cars and working out with whatever was lying around the house.

You may be wondering why I am telling you this. It's simple. If you are bored with your current workout, change it up. Try something new. Add in some interval training. My friend Dave and I have definitely stepped outside of the conventional lifting box and have done some training with sticks. Actually, they are the handles from a wheelbarrow. You can see from the picture that they are very versatile.

Another great way to change up your workouts is Boot Camp. The workouts are fun, challenging and different every time. November registration will be open soon.

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Today's Workout In Cranford

Since I was with my family for Yom Kippur on Thursday night, we had boot camp this morning. Here was today's workout:

Warm-Up: 10 minutes

Workout: 28 minutes Goal: As many rounds of the following in 28 minutes.
Sprint up the stairs 2 times.
10 Squat jumps.
Halfway up the stairs to do rows and push-ups on the railing.
Jog around the outside of the track.

Cool Down: 7 minutes

Excellent job today for the boot campers!

We will do this workout again at the end of the 4 weeks to mark the improvement.

Have a great weekend!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Halloween Workout

I'm all about giving free stuff away, especially if it will really benefit others. Rachael and I put together an ebook for everyone who wants to have a little fitness fun with pumpkins. Go to www.newjerseybootcamps.com/halloween.html to get our 25 page ebook filled with exercises, picture descriptions and fat burning pumpkin recipes. Share the link with friends so they can download their copy.

Have a great weekend!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Boot Camp Challenge

This morning's boot camp was part refresher course, part hard core. We just touched briefly on the intensity level we are going to take it to. We went back to my hockey days with some plate pushing. I've included a video below to give you an example of plate pushing. Way to tear it up this morning ladies. We are going to build on it and get better each time!

November registration for the New Jersey Boot Camp will be open shortly. I have received many inquiries so if you are thinking about signing up, do so as soon as registration opens. I am only taking 10 per class. Have a great night!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camp

New Jersey Boot Camp Has Started

Our first sessions for the October camp have begun. The workout was card game gone bad. We used four exercises to represent Hearts, Spades, Clubs, and Diamonds. The exercises were mountain climbers, push-ups, rows and squats. Great job ladies on motoring through the deck of cards. You got lucky with the joker!

November boot camp registration will be open this week. Make sure to register soon. Both groups will be full.

Have you seen the Zach Bullek success video? Check it out here.




To register for the next New Jersey Boot Camp, go to www.NewJerseyBootCamps.com.

Have a great day!

Joshua Mandel
Cranford New Jersey Personal Trainer
New Jersey Boot Camps

Must Continue to Learn

Last night I had the opportunity to hang out with some of the top fitness professionals in the area. We talked about what was working fitness and nutrition wise as well as business. It was fantastic.

The real reason I am telling you this is because it is so important to continue to learn on a daily basis. Once you think you know everything, you are done. I know quite a bit about fitness and nutrition, but there is so much more I can learn. Make sure to stay open to all of the ideas and people in your life.

I was all ears last night.

Have a great weekend!

Joshua Mandel

Cranford New Jersey Boot Camps

It's Pretty Dark at 6 a.m.

As I stare out of the window of my office, I notice how dark it is at 6 a.m. Two things come to mind: I am glad there are lights by our outdoor boot camp location and even if there were no lights, it would not be a problem because we have the home gym.

I am so thankful for it. I am not sure if many of you know that having my own home gym has been a dream of mine for a very long time. I used to wonder how I could ever turn that dream into a reality. Somehow, someway, Rachael and I were able to do it. Even though the gym is not completely done, I am absolutely loving it.

We have a lot of work to do this weekend but it will be complete for Monday morning's boot camp.

I want to thank all of you for allowing me to be a part of your healthy lifestyle. If there is any way I can help; whether it is answering a question or simply taking an extra 5 minutes to stretch; just let me know.

Take 5 minutes to yourself today to remember what you are grateful for. Set an alarm if you have to. You'll be amazed at how you feel when you stop thinking about everything you do not have and focus on all the great you do have in your life.

Have a great day!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Is it Really Worth It?

Check out this video. I have had a lot of people ask me what I think of the Nintendo Wii Fit. Maybe this video will sum it up for you.

Have a great day!

Joshua Mandel

Cranford New Jersey Personal Trainer

www.NewJerseyBootCamps.com

Boot Camp Starts in 1 Week!

Boot Camp starts in one week for the morning and evening groups. Please make sure to register asap so we can take care of the measurements prior to the start of camp. I encourage you to sign up with a friend!

All exercises can be modified to fit your current fitness level. We will be doing various workouts where I will record your results so we can chart your progress.

Questions? Email josh@newjerseybootcamps.com or call 908-418-1829.

Have a great day!

Joshua Mandel

New Jersey Boot Camps

Cranford, New Jersey