New Jersey Boot Camps

Check out our All-Star boot campers in Action!

Advocare + Crossfit + Nutrition Plan = Success

They said it couldn't be done. They were all betting against her. Everyone but her mom and myself. Rachael and I were at her parent's house not too long ago. Rachael was looking at old pictures from her prom, and Rachael's mom told her that she still had the dress. Rachael wondered aloud whether she could still fit into it. Let's backtrack a little to a couple of months before.

Rachael had decided that she was ready to follow my plan. She would do whatever workouts, supplements and food plan that I suggested. Naturally we would do Crossfit workouts like my boot campers, she would continue taking Advocare supplements (I'll give you the list at the end) and she would follow the Zone eating plan. The results were what I expected. In 3 months she lost 9 lbs. 123 to 114, she lost 4 inches in her waist and she dropped over 10% of body fat. Not only did she achieve tremendous results, she got so much stronger and faster. The great thing is when you stay on track 85%-90% of the time, you could do the same. We still enjoyed our cheat meals twice a week.

So let's get back to the dress. Rachael put it on with ease. Obviously I was not surprised. So if you want to get back into your prom or maybe even wedding dress, you need to step your game up and follow the plan. Check out the picture below.





















Rachael's daily Advocare routine consists of MNS Max E, OmegaPlex, Meal Replacement Shakes (Vanilla is her favorite), V16, MuscleFuel and Catalyst before workouts and 2 scoops of Post Workout Recovery and 1 scoop of Muscle Gain after her workouts. You can find all of these by clicking HERE.

New Jersey Boot Camps Workout

I've got a workout for you that you can do anywhere. The easiest place to do it would be on a track. Here it is:

Lunge 50 meters
50 sit-ups
Lunge 50 meters
50 push-ups
Lunge 50 meters
50 sit-ups
Lunge 50 meters
50 push-ups

This will take you 1/2 way around the track. After you've done your last set of push-ups, sprint the final 200 meters. Record your time from the start of your first lunge to when you cross the finish line after the 200 meter sprint.

Your goal should be 12 minutes or less. At MAX intensity, this workout should rock you. Email me your time or post your time to comments.









Stay Strong!

Josh

"I will give everything I have. And then I will find more within myself."

New Jersey Boot Camps Workout

I have a quick video for you to check out. George is one of our All-Star Athletes. He has gained 10 lbs of lean muscle while improving his speed and strength. The video is of his last round of a grueling 5 round workout.

New Jersey Boot Camps Simple Exercise

Try this simple exercise on a chair, bench, stair or other object you can step up onto or jump onto.

New Jersey Boot Camps Workout

Try this New Jersey Boot Camps Workout:

50 Double Unders (Spin jump rope twice in one jump)
50 Sit-ups
40 Double Unders
40 Sit-ups
30 Double Unders
30 Sit-ups
20 Double Unders
20 Sit-ups
10 Double Unders
10 Sit-ups

This is a Crossfit workout called "Annie" and it's a tough one. I finished in 6:35. Remember, intensity is the key. If you were to do this workout and take your time, not really push too hard, take long water breaks, you will not get much out of it. You have to find that mental ability to push past the fatigue and pain to finish strong. It is too easy to give in, put your hands on your knees and rest. Try this workout and let me know how you do.

Here's a quick video of my new Push Press PR (185lbs).

Back to it!

After a weekend of not the cleanest eating, my wife and I are right back to it. We did manage to do a kettlebell beach workout on Saturday morning. I forgot how hard it is to sprint in the sand. We also did a ridiculous workout on Sunday afternoon.

Sprint 400 meters (1 time around track)
25 Burpees

6 rounds!

I finished in 24:59 and my wife finished in 30:41. Try this one out and let me know how you do.

New Jersey Boot Camps Food Diary

Check out my video food diary.

New Jersey Boot Camps Bike Battle

Check out this New Jersey Boot Camps Bike Battle. Each teammate sprinted for 30 seconds before jumping off to switch. If you've never been on an Airdyne bike, you do not know the fatigue that sets in from doing it over and over. It's brutal actually. These boot campers are champions!

150 Burpees for Time!

Here is the video of my 150 burpees. I did them at my in-laws in PA. Thank goodness for the pool. I needed it big time.

150 Burpees for Time!

I am so proud of all of my boot campers. They absolutely crushed the workout. The task was to complete 150 Burpees as fast as possible. Check out the times below. Have you seen our recipe to make homemade protein bars? Go to http://www.youtube.com/watch?v=v8HLo2wluKU to see how easy it is.

300 Workout - Sparta Challenge Warrior

Here are my before and afters. I apologize for taking so long to post them. I am happy with my improvements. My strength improved dramatically. I went from 18 pull-ups in a row to 25. My overall fitness is at a whole new level. Check out the pictures below.

300 Workout - Sparta Challenge Warrior

Neil Andrews is an absolute champion. He works as hard as anyone I know. The proof is in his results over the last 60 days. Great job Neil! I am really proud of you.

Sparta Warrior

Here is one of our Sparta Warriors! Dave Schmidt has taken the Sparta Challenge head on. He has battled. He has fought hard. He has followed his Advocare supplement routine to a T! He has followed his nutrition plan as well. Okay, enough words. See for yourself what Dave has accomplished in 60 days.

Advocare's Muscle Fuel

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An athlete who wants optimal support for sports performance
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Someone who wishes to slow age-related muscle atrophy



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I use this product before all of my workouts. It flat out works. Still not sure? Check out the research below.

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New Jersey Boot Camps

It's been quite a while since my last post. I apologize for that. No excuses from my end.

There are a lot of great things happening with New Jersey Boot Camps.

1. Our 6:30 p.m. to 7:15 p.m. boot camp is full.
2. We have spaces open for our M,W,Th boot camp from 6:00 a.m. to 6:45 a.m.
3. We've added a 7:30 p.m. to 8:15 p.m. class on M,W and Th.

The workouts have been intense. We've had people drop 2 clothes sizes in 2 weeks. We have one guy who lost 6 lbs. in 5 days. Another lost 19 lbs. in 24 days. Incredible.

You could be one of our Success Stories. You can start for FREE. Go to http://www.NewJerseyBootCamps.com to activate your two week no strings attached Free Trial.

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

Have a great day!

What is Boot Camp?

I have been getting a lot of questions about our New Jersey Boot Camp lately. What is it? Are you going to yell at me to do more push-ups? Will I be able to handle it? Can I keep up? I think this explanation will help.

Our New Jersey Boot Camps are a fun way to get in the best shape possible. The workouts and exercises range from push-ups to squats, jogging to sprinting, team games, lunges, step-ups, ab and low back exercises and much more.

I am not going to stand over you and yell at you to do more. I will push you though. I expect the very best from everyone that participates.

Our New Jersey Boot Camps are for everyone. We have men and women in our Monday, Wednesday and Thursday classes and we also have a boot camp just for men on Tuesday and Friday mornings. All exercises can be modified to fit your abilities. Please know though that I will push you to break barriers and get a little uncomfortable to get to the next level.

All in all, we have created a fun atmosphere to work out, build camaraderie and get in great shape. If you would like to take advantage of our free two week trial, contact me now by calling 908-418-1829 or emailing josh@newjerseybootcamps.com.

Have a great day!

Pull-Up Workout

Today is going to be a tough one. Once I complete my warm-up, the fun will begin. I am going to do a pull-up ladder. Here's what it looks like:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

I am hoping for 20 rounds. Let's see...that would be a total of 210 pull-ups in 20 minutes. With the new workout program I am doing, I have incorporated pull-ups a lot more. This workout will be a great way to measure my progress. I'll keep you posted.

If you can't do pull-ups, that's okay. At New Jersey Boot Camps in Cranford we have bands that provide assistance to keep help you complete your pull-ups.

Have a great day!

Yours in Fitness,

Joshua Mandel

"Train Today. There is no tomorrow!"

Cranford New Jersey Personal Trainer

New Jersey Boot Camps

New Jersey Boot Camps

Here's a workout challenge for you:

Complete as many rounds as possible in 20 minutes:

30 Band Rows
20 Squats
15 Sit-ups
10 Push-ups

Marlene and Sheila attacked this workout with a vengeance. They both did 13 rounds! Absolutely incredible. It seemed like they were going faster as time increased. Stay tuned for a video demonstration of this workout.

Have a great day!

Joshua Mandel

New Jersey Boot Camps

Cranford New Jersey Personal Trainer

The Goal Setting Process

Over the last several years, I have helped countless people maximize their overall health, performance, and body composition. Put bluntly, I know how to help people lose ugly, unwanted body fat faster than most people can fathom. Make no mistake about it, a big reason for this is that our rapid fat loss training and nutrition system is second to none. I have done the research and trial and error and I have had people as real world case studies to prove that our system flat out works. But, today I am going to share something more powerful; something that must be set in place before you can even start to think about following a fitness program.

What do you think is the real secret behind my clients’ success? If your answer was my aforementioned training and nutrition system, then your answer is wrong. Yes, it is an incredible program, but unfortunately it’s useless if someone is unwilling to start it AND stick to it. The most important component of changing your body is finding the motivation to achieve your goals, and that’s the main focus of this article. I am going to walk you through the initial consult and three step goal setting process that each one of my clients undergoes before they start working with us. This is so important to weight loss success that I require it for all new clients.

Step One - The Why: Why do you want to do this?

This is where it’s time to get real. In almost every initial consult I do, when I ask why they have contacted me today, the typical first response is, “Well, I just want to get healthy and lose weight I guess.”

Of course they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).

So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to mow the lawn in the summer with their shirt off and not feel self-conscious. Others want to get back into their favorite pair of pants that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put forth their best image at work. And of course, my personal favorite is preparing for big events that have built in deadlines. Whether it’s wanting to look amazing in your bathing suit on your dream vacation, fitting into your ideal wedding dress, or dressing to impress for an important work event, having an event related goal works. This is the stuff that gets people excited and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.

So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are your physical dreams? Once you establish this, everything else is easy.


Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?

So we already figured out the obvious: you want to look and feel better. The next step is to set measurable goals. There are three major ways I track “look better” progress with my clients, in order of importance from least to most important:

1.) Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to take your initial weight before you start and then not weigh yourself more often than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you weigh yourself the better. If the scale is just too de-motivating for you in general, then just skip this one, because the next two markers are far more important.

2.) Dress/Pant Size: This is probably the most simple and effective method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into. I tell my clients to assess how they are fitting in their preferred dress/pant size on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). Imagine putting on the jeans you haven’t worn since college or the dress that has seemed out of reach for years. There’s nothing more powerful than being able to fit into your dream size.

3.) Digital Pictures: Pictures don’t lie. I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. The key is take pictures wearing exactly what you want to look your best in. Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size, or maybe it’s the bathing suit you want to wear this summer. If you want to see your abs, then you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. Anyone that has undergone a physical transformation can tell you that they are thankful for having taken before pictures. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).

Step Three - Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?

Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way based on your own personal schedule.

In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to workout or make their meals. It doesn’t matter how busy you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your dream body) then you better make that appointment.

Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking great or drinking? The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. Low to zero alcohol consumption is needed if you want to look your best year round.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.

At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. That’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friends and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success you desire and deserve.

Joshua Mandel

Cranford New Jersey Personal Trainer

New Jersey Boot Camps

www.NewJerseyBootCamps.com

Important Announcement

I know this is a fitness based blog but there is something I need to share with you. As many of you know, I am a distributor of a company called Advocare. Besides the world class nutritional products, scientific and medical board and sports advisory council, there is a tremendous income opportunity as well.

Here's what I want you to do:

Go to https://www2.gotomeeting.com/register/413100687 and register. It's free. Do it as soon as possible because the call is tonight at 9:38 est. It will only be about twenty minutes. Advocare may or may not be for you but at least you'll be able to make an educated decision.

If you have any disgust in your life financially or health wise, do you and your family a favor. Watch the live presentation. Here's the web address again:

https://www2.gotomeeting.com/register/413100687.

Feel free to contact me as soon as the call is over. If you miss the call and want more information, call 908-418-1829.

Have a great start to the week!

Joshua Mandel

Cranford New Jersey Personal Trainer
Cranford New Jersey Boot Camps

Chicken Balsamico Recipe

Here's what you'll need:

1 tbs of olive oil
1 onion chopped
4 chicken breasts
4 cloves of garlic, chopped
1.5 cups of lower sodium chicken stock
.5 cup of balsamic vinegar
.5 cup of sun-dried tomatoes, chopped

Garlic Spinach
5 cups of spinach
2 cloves of garlic, chopped
1 tsp of olive oil
Ground pepper

Directions for the chicken:
1. Preheat oven to 350
2. In a large skillet, heat oil over medium heat. Add onion and reduce heat to low. Allow the onion to carmelize, stirring only enough to prevent sticking. Add garlic and saute briefly.
3. Increase heat to medium. Add chicken to skillet and brown on both sides. Remove chicken, onion and garlic and place in a 9x13 dish.
4. Combine stock and vinegar. Deglaze skillet with this mixture. Bring to a boil and continue to simmer stirring occasionally until thickened. Pour over chicken and stir in sun-dried tomatoes. Cover dish and bake 15- 20 minutes.
5. Enjoy.

Directions for Spinach:
1. Heat oil over medium heat.
2. After 1 minute of heating, pour in the garlic. Stir for about 1 minute.
3. Add the spinach, stirring until it cooks down.
4. Enjoy.

Here's what it looks like when it's done.

I'd love to know what you think. Feel free to leave a comment. Rachael made this last night and it was great!

Joshua Mandel

New Jersey Boot Camps
Cranford New Jersey Personal Training