New Jersey Personal Training 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

Zach Bullek Accomplishes 2 More Goals!

Big Congratulations to Zach Bullek! Check out this video of him accomplishing 2 of his goals. He is already down 65 pounds! Zach has been an amazing person to work with. He continues to bring an unparalleled work ethic every day. As a trainer, it is so gratifying to see someone transform themselves. Way to go Zach!

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"

You Can't Quit!

I wanted to share a quick story about my workout today. My friend Neil and I were doing interval training, 30 seconds on, 30 seconds off. We ended up doing 38 sets, which by the format took 38 minutes. It was extremely intense.

We had done 10 sets of one exercise and 6 rounds of a 3 exercise circuit. 28 down, 10 to go. The last exercise was going to be for 10 rounds. It was a side to side plyo hop on a 20" plyo box. I got through the first 30 seconds fine. Out of breath, but fine. My second time through my quads started to lock up on me. I'm not talking a little spasm I'm talking leg buckling practically dropping me to the ground spasm. At first, I thought to myself "You've done plenty, just stop now." The problem with that is I know how powerful the mind is. I knew that if I looked within, focused on my breathing, and worked my hardest, I would be fine.

That's what I did. I felt it coming on at the 15 second mark of round 3 but I kept focusing on my breathing. Round 4 no problem. Same for round 5-10.

I am all for listening to our bodies and knowing when to call it quits, but don't sell yourself short. Do a quick analysis of the situation and if there is a chance you can continue, you better get to your feet and get moving.

I just spoke to Rachael and we are going to do another workout when she gets home. What can I say, I love to workout.

Stay Strong!

Joshua Mandel

Cranford New Jersey Personal Trainer

New Jersey Boot Camps

Challenge Workout #5

This workout was a tough one. I felt like I was putting it off for a while because I knew it was going to be a hardcore challenge. Check out the picture to see what the workout entailed. I ended up with a higher score than expected.

This week's challenge is different that any challenge we've done so far. Stay tuned for videos and pictures from this week's challenge workout.

Here's a video of the New Jersey RockHoppers taking this challenge head on:



Have a great day!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

Jersey RockHoppers

Check out the Jersey RockHoppers as they train in the home gym. We did a ten station circuit followed by hill training and stairs. Check out the video. For more information on the RockHoppers, go to www.jerseyrockhoppers.com.

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

My Niece is the Cutest!

Watch this video of my niece.

Enjoy every minute of every day and be grateful for all that you have!

Joshua Mandel

www.NewJerseyBootCamps.com

New Jersey Personal Training Challenge Workout #4

This one was another killer workout. My personal training clients, a few members of the Jersey Rock Hoppers and a few boot camp participants took this workout head on. We did what is called density sets. It's not often that I'll do the same movement again and again for 5 minutes. It's a good change of pace though. Here's how the workout breaks down:

How many "complete" rounds can you complete?

5 minute sets

Round 1: 5 Push-ups and 5 Pull-ups
Round 2: 5 Waterball Clean and Squat and 5 Burpees
Round 3: 10 Mountain Climbers and 10 High Knees
Round 4: 10 Kettlebell Press and 10 Kettlebell Rows
Round 5: 5 DB Stepback Lunges and 10 Sit-ups

We took about 1-3 minutes of rest between rounds. Check out the scores on the board at the end of the week.

Keep Working Hard!

Joshua Mandel

New Jersey Personal Trainer

New Jersey Boot Camps

New Jersey Personal Training Challenge Workout

This workout nearly crushed me. I did the kettlebell swings first. Around the 80th rep, my back was getting real tight and I had to do small amounts of reps in order to finish. It was brutal. After a small amount of rest, I made my way over to Part 2 of the workout. Oh, forgot to mention in case you can't see from the picture, Part 1 was 150 kettlebell swings. Part 2 consisted of 2 exercises (double unders and sit-ups). Double unders are when you are jumping rope and you jump and spin the rope twice before you land. One suggestion: Make sure you have a good jump rope. If you don't, it will take you forever! The breakdown was simple: Do 50 double unders and 50 sit-ups, then 40 and 40, 30 and 30, 20 and 20 and 10 and 10. This is non-stop for time. It took me 11 gut wrenching minutes to complete. Stay tuned for this week's Challenge workout. I made a new piece of equipment that is definitely going to be challenging.

Have a great day!

Joshua Mandel

Union County New Jersey Personal Trainer

Union County New Jersey Boot Camp

New Jersey Personal Training 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 read two of his books. He is awesome. Watch this video and let me know what you think

.

Joshua Mandel

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

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

My Goal

My Goal is to constantly challenge myself to get faster, stronger and be in the best shape possible. I am extremely self-motivated, but at times it helps to have people to workout with. Here is a clip of my friend Cleaven and I doing sprints on a treadmill with resistance bands. Anyone up to give it a try?

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camp

Zach Bullek is a Champion!

I hope all of you watched the video of Zach Bullek today. If not, click on Joshua Mandel TV under Links to see his success story. Zach is one of the hardest working individuals I have ever met. He is constantly and consistently improving because of his dedication to reaching his goal weight of 205 lbs. He started out at 276 lbs. He is incredible and I am proud to have him as a client of Mandel Fitness. Keep up the great work Zach. I'll even make it easier for you. Check out the video here.

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 Personal Trainer

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

Great News

The gym is looking great thanks to my dad and his crew. They have put a ton of time into it. Dad, I really appreciate it. It's a big space and there are going to be a lot of victories in there. I have already trained a handful of people there and they love it.

It has been my dream to have my own home gym and I am so grateful that my dream has finally happened! Boot Camp is only a week away. I can't wait. If you haven't checked out the page, do so now at www.newjerseybootcamps.com. Some of you have asked where we will be training. We will be doing a lot of training outside but also at my house.

Have a great start to the week!

Joshua Mandel

Cranford Personal Trainer

Cranford New Jersey Personal Trainer Josh Mandel

I was training Ethan Krell today at my house in Cranford. Since the gym is still under construction, I decided to have him do some jumps onto the gym flooring outside. Make sure to watch the whole video.

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Personal Trainer

One thing I am realizing is that rest is extremely important. Yesterday's workout at my house in Cranford was intense. I decided to take today off from working out so my body can fully recover. Tomorrow, I'll be ready to go right back at it. Make sure you take the time to allow your body to recover. Don't forget, Boot Camp will be starting October 6th. The first 5 people to register will be receiving a special bonus. The page will be up shortly so you can register.

Have a great night!

Joshua Mandel
Cranford, New Jersey Personal Trainer

Crazy!

Today was crazy. I am actually too spent to upload the videos from today. We ended up only doing the 300 workout. Actually, that's not true. We did the 300 workout. It took me about 20 minutes to recover. My arms and legs were actually shaking when I was done. I have to plug Excel Gel. I didn't think I was going to be able to do anything else after the 300 was done. I took an Excel Gel and 5 minutes later started to feel like myself again. We ended up doing some kettlebell circuits and crazy band work. The gym is really starting to come along. We are so happy to finally be settled in our Cranford New Jersey home. The projected start date for bootcamp will be Monday, October 6th, at 6 a.m. The new bootcamp website will be up and running in about 2 days. You will be able to register there. Any questions, feel free to contact me. Have a great start to the week!

Fitness Biz Boot Camp

I just got back from a fitness biz Boot Camp. It was awesome! I got a chance to meet and learn from the top fitness professionals in the world. I am pretty excited about something else also. At least, I am excited right now. My good friend and fellow personal trainer Greg Smith came to town for the boot camp. In honor of him coming to NJ from Ohio for the weekend, myself, along with 5 other guys are going to do a crazy workout tomorrow.

As of right now, it has 3 parts.

1. 300 workout (crazy just by itself)
2. Tire Flips (also ridiculously hard by itself)
3. Log Flips (the last log we used snapped on us so hopefully we can find another one)

Rachael is going to be doing most of the camerawork tomorrow. You'll get a chance to see us at our best and by the end of the workout at our worst.

Should be fun. Better get to bed. We are going to need the rest!

Back From Vacation

It's been quite a while since my last post. Rachael and I will be closing this Thursday on our house and renovations will begin immediately for the home gym. I will be posting details on the gym very soon. I'll let you know what type of equipment I will have as well as the projected start date of boot camp. Have you checked out the latest YouTube videos? Take a look to the right to see the video bar. Keep working hard!

Fired Up!

I am so fired up right now! I am just loving my new workouts. It has been so much fun trying new things, flipping tires, doing pull-ups on the back of bleachers. I can't wait to video a new idea I had recently. I challenge anyone to give it a shot. It is intense. All you need is a pair of dumbbells, a field and one hell of a work ethic. I'm also so fired up for another reason. I feel so blessed to be doing what I love. I wake up every day knowing I am going to be a difference maker. That is so special to me. I hope everyone that is reading this is doing something that they love. Life is too short to be miserable everyday, stuck in a dead end job, doing work that is not meaningful to you. Find your passion and go after it. I know I am a bit all over the place with this post but that is how I get when I get excited.

I hope many of you can catch my excitement and come to my free boot camp this Saturday at 7:15 a.m. in Cranford. We will be meeting at the track in Cranford on Myrtle Ave.

I am doing a second free boot camp for those that want to do some tire flipping, heavy bag carrying, and tire tossing. That one will take place at Johnson Regional HS in Clark on Saturday at 10 a.m.

If you are planning on attending, please email or call 908-418-1829 ahead of time. Feel free to attend both if you are up for it.

Have a great weekend!

Great Summer Recipe

Here's a great summer dinner that will leave you satisfied but not stuffed. Rachael and I enjoyed Shrimp and Scallops with Mango Salsa and Steamed Broccoli for dinner tonight. This is one of many delicious meals you can enjoy while on the Herbal Cleanse.

To make the Shrimp and Scallop marinade, we chopped 6 cloves of garlic, a handful of cilantro and squeezed 2 limes. We placed the seafood in a plastic bag with the homemade marinade for an hour.

To make the salsa, we chopped 1 red pepper, 1 red onion, 1 jalapeno pepper, 1 mango, cilantro, juice of a lime and one clementine. We steamed about 4 cups of broccoli. The shrimp and scallops only take about 6-7 minutes on the stove. Feel free to place them on skewers and grill them.

Here's a picture of how it turned out. If you have further questions on how to make this delicious meal, feel free to call or email me.

I hope your summer is going great!

The Results Are In!

It is very obvious from the many phone calls and text messages I have received over the last couple of days. I have implemented a training technique that may, when first started, seem like a "Mickey Mouse" workout. Yes, it was called a "Mickey Mouse" workout. I was even asked if I was taking the night off by training this way. Well, by minute 12, I asked this client if she felt like she was at Disneyland yet? The expression on her face made it quite clear that the muscle fatigue and soreness was already setting in. Here is a breakdown of the "Mickey Mouse" Workout:

The exercise is Squat Jumps

It takes 20 minutes (If you can last)

Grab a stopwatch.

Start the watch and do 1 squat jump. Rest until the minute is up.

Then do 2 squat jumps for minute 2 and rest. Three squat jumps for minute 3. And so on.

When you hit minute 20, do 20 squat jumps...if you are still standing.

This can be done with push-ups, pull-ups and many other exercises. If you have questions on the exact method, feel free to email mandel.joshua@gmail.com or call 908-418-1829. Let me know how you do!

Take a look at my latest video below. Pull-ups with chains and pvc pipe!

Boot Camp is coming soon...

Stay tuned for details. Have a great weekend!

Two Week Transformation...Is it Possible?

If you are in need of a quick fix, a jumpstart, a new workout program, or need help eating right, then make sure to be at the Crowne Plaza at 7 p.m this Monday, June 30th. The Crowne Plaza is located at 36 Valley Road in Clark, New Jersey. Look for the room where the ADVOCARE event is being held. The meeting will last approximately 45 minutes. It will be packed with valuable information. Reserve your seat now by emailing mandel.joshua@gmail.com. There will be two separate drawings to win free personal training sessions. Guests are allowed. Please email or call 908-418-1829 if you plan on bringing more than 1 guest. All attendees will receive a special bonus. Any questions, simply email or call Joshua Mandel.

6 Healthy Tips

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Lean in 13

The Lean in 13 Program is comprehensive, detailed, specific, packed with information, and if done correctly, will produce results that will blow your mind. How do I know? I've done it, my wife has done it, my friends and clients have done it. Here's what you will receive:

• 13 Day Meal Plan: includes what to eat (specific protein, carbohydrates, fats), how much to eat, and when to eat and how to prepare it.



• 13 Day Fat Blasting Workout Plan: includes your weight training program, interval training and cardio training program



• Supplements: Rev up your metabolism, infuse your body with Core Nutrition, Blast Fat and Build Lean Muscle. QUICKLY!

Did I mention that this program was designed by registered dieticians, fitness models and fitness competitors?

To Blast Fat Now, click here.

You will receive your packet of information via email within 48 hours of ordering.

Order now and receive two bonuses worth $197!

Bonus 1: 30 minute coaching session on fitness and nutrition

Bonus 2: Fat Blasting Interval Workout

AdvoBus in New Jersey

The AdvoBus was in New Jersey this past Saturday. Many came out to sample SPARK, our amazing sugar-free energy drink. Thank you to all Mandel Fitness clients that came out for their sample. If you did not have a chance to get your sample, go now and order a box or canister of your favorite flavor. Spark comes in 5 flavors: Cherry, Mandarin Orange, Fruit Punch, Grape and Citrus.

Muscle Sculpt Pancakes

Dry Ingredients:

4 Cups Dry Oatmeal
8 Scoops AdvoCare Muscle Gain Powder (in Vanilla, Canister)
½ Cup Splenda (or 4 packets of Stevia)

Wet Ingredients:
1 ½ Cups Warm Water (warm water from tap is fine)
1 ½ Cups of Light Vanilla Yogurt (no sugar added)
2 Eggs
1 Tbsp Liquid Butter Extract
Toppings (optional):
Sugar-Free Syrup

1. Grind the oatmeal in a food processor, blender, or Magic Bullet ~ into a
fine powder
2. Mix the oatmeal, Muscle Gain Powder, and Splenda (or Stevia) together in
a large bowl
3. Pour warm water into the dry mixture ~ stir while pouring
4. Add the rest of the wet ingredients and use a wire whisk to get a smooth
batter (add more warm water if you want a thinner pancake)
5. On a low burner or griddle, pour batter to form pancakes. Using a ¼
measuring cup to pour batter will make a 4 inch pancake.
6. Check the bottom of the pancake after a minute. Flip over when just barely
brown.

Makes 15, 4 inch pancakes

Nutritional Content (1 pancake without topping)
Calories: 136 calories
Carbohydrate: 18 grams
Protein: 11.5 grams
Fat: 2.5 grams

(50% Carbohydrate/34% Protein/16% fat)

How Important Is A Strong Abdomen?

Study after study shows that the people with the largest waist sizes have the most risk of life-threatening disease. The evidence couldn't be more convincing. According to the National Institutes of Health, a waistline larger than 40 inches for men signals significant risk of heart disease and diabetes. When your waist grows larger than 35 inches, you're at higher risk of developing two or more risk factors for heart disease. And when researchers examined data from the Physicians' Health Study that has tracked 22,701 male physicians since 1982, they found that men whose waists measured more than 36.8 inches had a significantly elevated risk for myocardial infarction, or heart attack, in which an area of the heart muscle dies or is permanently damaged by a lack of blood flow.

The average American man's waist size is a ponderous 38.8 inches, up from 37.5 in 1988, according to the journal Obesity Research. The same sad truth holds for women, too: A woman with a flabby midsection is at increased risk for the same health problems. And American women have seen their weight rise just as men have.

Of course, abs don't guarantee you a get-out-of-the-hospital-free card, but studies show that by developing a strong abdominal section, you'll reduce body fat and significantly cut the risk factors associated with many diseases, not just heart disease. For example, the incidence of cancer among obese patients is 33 percent higher than among lean ones, according to a Swedish study. The World Health Organization estimates that up to one-third of cancers of the colon, kidney, and digestive tract are caused by being overweight and inactive. Also, having an excess of fat around your belly is especially dangerous. Cancer is caused by mutations that occur in cells as they divide. Fat tissue in your abdomen spurs your body to produce hormones that prompt your cells to divide. More cell division means more opportunities for cell mutations, which means more cancer risk.

A lean waistline also heads off another of our most pressing health problems-diabetes. Currently, 13 million Americans have been diagnosed with adult-onset diabetes, and many more go undiagnosed. Fat, especially belly fat, bears the blame. So, what can you do to get in the best shape of your life, stay that way and help avoid all of the undesirable occurrences due to inactivity mentioned above?

Call 908-418-1829 right now or go to www.mandelnutrition.com and purchase a package to be on your way to a lean midsection.

Affirmations for a HEALTHY MIND and BODY

Everyday I am growing healthier.
Everything I do adds to my health and beauty.
Everything I eat adds to my health, beauty and attractiveness.
I am good to my body and my body is good to me.
I am now slender, strong and in perfect condition no matter what I do.
I am growing stronger and more powerful everyday.
I get hungry only for the foods my body really needs.
The more I love and appreciate myself, the more beautiful I am becoming.
I am now putting my health in order, preparing to accept all the good that is coming to me.
I give thanks for all the good that I have and all the good things to come.
I deserve to be healthy and feel great.
I give thanks for ever increasing health, beauty and vitality.
It is natural to feel great.
Today I am grateful for: (say 10 things; does not matter if it is small, silly, large or serious).
Take 5 minutes and visualize how you feel now that you have reached all of your health and wellness goals. Really feel the emotion and excitement now that you have reached your goal!

CHAMPIONS!

Below you see two women, Eileen and Sheila.

They have been training with 4 Life Fitness/Mandel Fitness for almost two years.

During that time, we have done over

50 sprints in an hour, lunged all the way around

Tamaques Park (8/10 of a mile), sprinted hills,

sprinted stairs, flipped tires, done pull-ups,

countless push-ups, burpees and mountain climbers.

They have done it all! Today, in the 100 degree heat,

they flipped the tire, sprinted, did push-ups, tire drags,

pull-ups and push-ups. Did I mention Sheila is almost

5 months pregnant? Sheila and Eileen have trained in the

snow, rain and extreme heat and I wanted to say congratulations

to them for their hard work and dedication. They truly are CHAMPIONS!

Are You Eating Enough Protein?

There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass.

Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off!

One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite.

In a 2003 study reported in the journal Current Opinion in Clinical Nutrition and Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term.

Eating more lean protein foods has also been proven as an effective strategy to help you burn fat and keep it off because of something called "dietary thermogenesis" (also known as the thermic effect of food).

In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance.

The subjects were divided into a protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet.

The researchers found that during weight maintenance, the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.

Although calories will always be the bottom line when it comes to fat loss, studies such as these are confirming what bodybuilders have known for a long time: Calories are not the only factor that can influence your body composition. Your protein intake and your ratios of protein relative to carbohydrate and fat can clearly play a key role in helping you lose fat and keep the fat off.

Go to www.MandelNutrition.com for more sources of fat-blasting protein!

Tired of Hot Dogs and Hamburgers?

Healthy Alternatives For The Grill

Tired of the same of old barbecue foods? Replace the hot dogs and hamburgers with these great alternatives!

Salmon Steak

Omega-3 - rich salmon steaks hold up well on the grill. Plus, since they're usually sliced to a uniform thickness, they cook evenly. Before you light the fire, coat the rack with cooking spray so the fish won't stick to it.

Yosemite Salmon

What you'll need:

1 Tbsp smoked paprika1 tsp black pepper1 tsp salt4 salmon steaks, or a full fillet cut into 3 1/2-ounce steaksAbout 4 tsp honey

How to make it: Mix the spices together in a small bowl. Rub the mixture evenly over the salmon. Grill for 5 minutes per side, drizzling lightly with a squeeze from the honey bear (about 1 tsp per steak) just before they're done. Wrap two steaks and put them in the fridge for tomorrow.

Per serving: 190 calories, 23 grams (g) protein, 7 g carbohydrates, 7 g fat (1 g saturated), less than 1 g fiber, 630 milligrams (mg) sodium

Eat with: Grilled corn on the cob. Brush the ears lightly with olive oil and grill for about 10 minutes, turning frequently.

Flank Steak

Flank steak must be tender. Marinate it in a mixture that contains acidic liquid like citrus juice, vinegar, or wine. Don't overcook it--medium rare, max. Let it stand 5 minutes before you slice it, so the juices have time to settle into the meat. Slice it across the grain on a diagonal to further break down the meat's structure.

Basic Balsamic Flank Steak

What you'll need:

1 whole flank steak (1 1/2 lb)Marinade made with 2/3 c balsamic vinegar; 1 Tbsp black pepper; 2 cloves garlic, crushed

How to make it: Poke the meat with a fork to help the marinade penetrate. Mix the marinade in a large resealable bag, reserving 1/4 cup. Drop the steak into the bag and refrigerate it for up to 24 hours. Grill for 6 to 8 minutes per side (until medium rare). Brush with the reserved marinade before serving. Slice diagonally across the grain in thin slices. Reserve half the steak, unsliced, for tomorrow. Once it's cool, wrap it tightly in plastic wrap and refrigerate.

Per serving: 360 calories, 48 g protein, 8 g carbohydrates, 14 g fat (6 g saturated), 0 g fiber, 105 mg sodium

Eat with: Summer squash. Slice zucchini and yellow squash. Toss in a small handful of slivered almonds. Steam until tender.

Load up on green salads, fruit and vegetables. Also, make sure to drink plenty of water if you are outside all day in the heat. Have a great weekend!

Making Smart Choices at the Grocery Store

Are you making the right choices when you walk down the aisles of the grocery store? If not, you may be setting yourself up for failure when it comes to healthy eating. Remember, if you don’t have junk food around the house, you’re less likely to eat junk. If all you have is healthy food around the house, you’re forced to make smart choices. So let’s take a look at what you should be stocking your fridge and cabinets with.

Fridge

- Cottage cheese and Yogurt: Mixed with chopped nuts or berries makes a great mid-morning or mid-afternoon meal.

- Chopped walnuts, almonds and pecans: Great source of healthy fats.

- Eggs: One of nature’s richest sources of nutrients and high quality protein.

- Avocados: Great source of healthy fats, fiber and other nutrients.

- Whole grain wraps and whole grain bread: Look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs.

- Leaf Lettuce and Spinach: Salads are a great addition to dinner.

- Homemade salad dressing: Use balsamic vinegar and extra virgin olive oil mixed with your favorite herbs and spices. Store bought salad dressings are very high in sodium and use highly refined soybean oil.

- Fruits: Contain natural sugar but the fiber in most fruits slows down the carbohydrate absorption rate and glycemic response.

Freezer

- Frozen Berries: A great source of antioxidants. Mixes well with protein shakes, smoothies, oatmeal, yogurt and cottage cheese.

- Frozen Veggies: Very high nutrient content compared to the fresh produce.

- Frozen Fish: Try different varieties to get your daily dose of omega 3’s.

- Frozen Chicken: Put individual servings in plastic bags for a quick, convenient dinner option.
Cabinets

- Oatmeal: High in fiber and a great way to start off your day.

- Various Antioxidant Rich Teas: Green, white and chamomile are some of the best.

- Brown rice: Always choose brown over white.

- Black or Kidney Beans: One of the best sources of youth promoting antioxidants.

- Tomato Sauce: Great source of lycopene. Just watch out for brands that are loaded with high fructose corn syrup.

Remember, you always have a choice.