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.