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