Are You Ready?

Monday, November 2, 2009

Tuesday, October 27, 2009

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.

Wednesday, October 21, 2009

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!


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

Thursday, October 15, 2009

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.

Tuesday, September 22, 2009

Tuesday, September 15, 2009

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).

Tuesday, September 8, 2009

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.