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 Challenge - 300 Workout

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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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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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: 42 Page Boot Camp Manual

Mandel Fitness Update

Has it really been a month and 11 days since my last blog? I am slacking big time! Since my last post, we have started our Sparta Challenge. 8 guys took on the challenge. There have been some tough workouts and there have been some workouts that nearly destroyed me. It has taught me a valuable lesson: If you want to be the best, you have to train the hardest. That's it. Simple. I have been training hard and loving every minute of it. Well sort of. Sometimes, when I am on the verge of puking, I don't love it. All part of the deal.

Keep training hard!

Brutal Workout

Yesterday was a brutal workout. My friend Neil Andrews and I took a challenge head on. We went to the track in Cranford at about noon. We walked around the track once to discuss the upcoming challenge. The we got right after it.

Here's the workout:

Do 1 burpee (squat down, put your hands on the ground, kick your feet back so you are in push-up position, lower your body down so your chest and quads touch the ground, push back up, kick your legs in and stand up).

Typically as we stand from the burpee we jump straight up and clap our hands overhead. For this workout, we stood up and did a broad jump as far as we could go.

And we repeated it: Burpee + Broad Jump all the way around the track. It took
22:19. Excruciating. We both collapsed on the ground when we were done. It was a good one.

We are launching the Sparta Challenge tonight. If you want a piece of the challenge, email josh@newjerseybootcamps.com right away.

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.

Have a great day!

Yours in Fitness,

Joshua Mandel

"Train Today. There is no tomorrow!"

Cranford New Jersey Personal Trainer

Teaching Nutrition

Today I am working with Neil Andrews. Neil is a model and a personal trainer. His goal was to be as lean as possible while improving his strength, speed and energy. Since October 29th, Neil has lost 17 lbs while adding lean muscle. His strength has improved dramatically while his waist has gotten slimmer.

We are now moving onto the next phase of Neil's nutrition plan. He has since completed the Lean in 13 with phenomenal results. I can't wait to see what happens in the next month.

Way to go Neil!

Joshua Mandel

Safe Shoveling Tips to Save Your Back

We’re officially in the midst of another winter season here in New Jersey. I must admit, if there’s one thing that bothers me the most about the winter (besides the biting cold and lack of sunlight), it’s the number of people who hurt themselves shoveling snow. I can’t tell you how many clients of mine have tweaked their backs in their zealous attempts to keep a clear driveway.

Today I am going to reveal my top safe shoveling secrets. You really never know when snow is coming your way, so read up and be ready for the next winter storm.

So, without further adieu, here are my top four safe shoveling tips:

1.) Perform a Proper 5-Minute Warm-up Before Shoveling

Just as very few people properly warm-up before intense exercise, so do many people fail to get their bodies ready for the rigors of shoveling snow. Let’s face it, snow, especially when it’s wet, is difficult to move around. And if your body is tight and cold, you will dramatically increase your chances of short or even long-term injury.

I have created a quick, shoveling-specific warm-up to get your body ready to face the snow. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas.

Perform each exercise in the following warm-up circuit at a slow, controlled pace for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow.

Exercise 1- Stationary High Knee Run
Exercise 2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise 3- Alternating Forward Lunge, Overhead Reach, and Twist
Exercise 4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise 5- Prisoner Squats (hands behind head with finger interlocked)

2.) Split Your Stance When Shoveling

Back pain is probably the biggest complaint for shovelers. In most cases, a sore or tight back stems from restriction at the hips. More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so.

3.) Point Your Toes In Same Direction of Shoveling

This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can wrench your back.



4.) Shovel EQUALLY to BOTH Sides

Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. You now know that you should spilt your stance and point your toes in the direction that you’re shoveling, but you should also do an equal number of shovel tosses to each side. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your shoveling is complete.

The tips above will go a long way in keeping your body as safe as possible during the next blizzard. Happy shoveling!


Joshua Mandel

Cranford New Jersey Personal Trainer

www.NewJerseyBootCamps.com

Important...Please Read

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.

Have a great start to the week!

Joshua Mandel

Cranford New Jersey Personal Trainer
Cranford New Jersey Boot Camps

Biggest Loser

I don't watch a lot of television. I like it just as much as the next person but feel that it is a big time waster. That being said, let me tell you how I got sucked in to watching over an hour of the "Biggest Loser." Rachael and I were hanging out after eating dinner and we flipped on the tv. They show a clip of Bob from the "Biggest Loser" just going off on a participant of the show. They kept building it up until finally they showed the clip an hour later. I have to admit: It was totally worth the wait. Here's why: This woman Joelle and her 5 or so teammates were doing interval sprints on the treadmill. They had to sprint for 30 seconds. Every time they did a sprint she would stop at 20 seconds because she said she was tired. Bob had enough of it and just went off on her. I mean dropping "f" bombs left and right. To some this may have seemed a bit harsh. I thought he was dead on accurate. There are probably over 100,000 people that would trade spots with her in a second. She was taking it for granted and not working as hard as she could. Very disappointing from a trainer's perspective.

Okay, enough about the "Biggest Loser." My point is that if you are going to do something, and you are paying money for it, why not give it everything you've got? Nothing makes me happier than to see an individual push themselves and succeed. The formula is quite simple. You eat right, train hard, take the right supplements and succeed. That's it. Don't overcomplicate things.

And trust me: I know who pushes themselves and who does not.

Have a great weekend!

Joshua Mandel

Cranford New Jersey Personal Trainer

Cranford New Jersey Boot Camps

New Jersey Personal Training Challenge Workout

Check out the last 2 rounds of my workout yesterday. I supersetted 155 lb. Power Cleans and Ring Dips.

Here's the rep count starting with Power Cleans:
15 Power Cleans, 30 Rings Dips, 12 and 24, 9 and 18, 6 and 12, 3 and 6.

The goal was to finish as fast as possible. I was happy with my time of 13:30. There's room for improvement but it was my first time doing ring dips for speed and high reps.

Think you are up for a challenge like this? Email me at josh@newjerseybootcamps.com and we'll arrange a challenge workout for you!

There is no tomorrow, Train Today!

Joshua Mandel

Cranford New Jersey Personal Trainer
New Jersey Boot Camps


Here are my final 2 rounds of the workout