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
Tuesday, December 30, 2008
Tuesday, December 23, 2008
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
Tuesday, December 16, 2008
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
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
Thursday, December 11, 2008
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"
Have a great day!
Joshua Mandel
www.NewJerseyBootCamps.com
"There is no tomorrow, Train Today"
Wednesday, December 10, 2008
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.
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.
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