Body Physics Fitness Blog

Haddonfield Boot Camp Instructor Jim Bompensa thanks U.S. Commerce Association for recognizing Body Physics with Best of Local Businesses award. View

2011-12-14T10:38:00.000-08:00

Haddonfield Boot Camp Instructor Jim Bompensa thanks U.S. Commerce Association for recognizing Body Physics with Best of Local Businesses award. View press release below.

Body Physics web site : www.bodyphysicsfitness.com

Press Release

FOR IMMEDIATE RELEASE

Body Physics Receives 2011 Best of Haddonfield Award

NEW YORK, NY, December 5, 2011 -- Body Physics has been selected for the 2011 Best of Haddonfield Award in the Health Clubs & Gymnasiums category by the U.S. Commerce Association (USCA).

The USCA "Best of Local Business" Award Program recognizes outstanding local businesses throughout the country. Each year, the USCA identifies companies that they believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and community.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2011 USCA Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the USCA and data provided by third parties.

About U.S. Commerce Association (USCA)

U.S. Commerce Association (USCA) is a New York City based organization funded by local businesses operating in towns, large and small, across America. The purpose of USCA is to promote local business through public relations, marketing and advertising.

The USCA was established to recognize the best of local businesses in their community. Our organization works exclusively with local business owners, trade groups, professional associations, chambers of commerce and other business advertising and marketing groups. Our mission is to be an advocate for small and medium size businesses and business entrepreneurs across America.

SOURCE: U.S. Commerce Association

Haddonfield Personal Trainer Jim Bompensa thanks U.S. Commerce Association for recognizing Body Physics with Best of Local Businesses award. View pre

2011-12-14T10:35:00.000-08:00

Haddonfield Personal Trainer Jim Bompensa thanks U.S. Commerce Association for recognizing Body Physics with Best of Local Businesses award. View press release below.

Body Physics web site : www.bodyphysicsfitness.com

Press Release

FOR IMMEDIATE RELEASE

Body Physics Receives 2011 Best of Haddonfield Award

NEW YORK, NY, December 5, 2011 -- Body Physics has been selected for the 2011 Best of Haddonfield Award in the Health Clubs & Gymnasiums category by the U.S. Commerce Association (USCA).

The USCA "Best of Local Business" Award Program recognizes outstanding local businesses throughout the country. Each year, the USCA identifies companies that they believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and community.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2011 USCA Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the USCA and data provided by third parties.

About U.S. Commerce Association (USCA)

U.S. Commerce Association (USCA) is a New York City based organization funded by local businesses operating in towns, large and small, across America. The purpose of USCA is to promote local business through public relations, marketing and advertising.

The USCA was established to recognize the best of local businesses in their community. Our organization works exclusively with local business owners, trade groups, professional associations, chambers of commerce and other business advertising and marketing groups. Our mission is to be an advocate for small and medium size businesses and business entrepreneurs across America.

SOURCE: U.S. Commerce Association

Haddonfield Personal Trainer Jim Bompensa speaks about Body Physics on I am South Jersey

2011-12-14T10:32:00.000-08:00

Haddonfield Personal Trainer Jim Bompensa speaks about why he founded Body Physics on www.iamsouthjersey.com

view his website at www.bodyphysicsfitness.com

Workout Downloads Available at JimBompensa.com

2011-05-14T17:25:00.001-07:00

Check out Jim Bompensa's Workout Downloads at www.JimBompensa.com

Haddonfield Boot Camp Instructor Jim Bompensa: Keep Your Workout From Stalling by Incorporating Active Rest!

2011-05-08T12:21:00.000-07:00

Haddonfield Boot Camp Instructor Jim Bompensa: Keep Your Workout From Stalling by Incorporating Active Rest!

View our web page www.bodyphysicsfitness.com

I have the opportunity to work with many people from a variety of backgrounds and lifestyles. Despite their differences, most people I work with at my private training facility are focused on similar results. Their goals typically center on general fitness with a focus on weight loss and muscle tone. I’ve found the best workouts to help my clients reach goals such as these always include a cardio-resistance training component. Cardio-resistance training utilizes strength training exercises performed one after another with continuous movement.

When performing this type of workout, it’s very important to correctly use a workout method called active rest. Without active rest, muscles will fatigue quickly and the workout will stall. When active rest is properly incorporated into the workout, exercise can continue indefinitely with an elevated heart rate and without a need to completely stop motion in order to rest a particular muscle.
Before I worked out of my private training studio, I worked in a large gym with many members. I was surprised to see how many people waste their time by taking long periods of rest between sets. After this long period of rest, they follow it with another set of the same exercise and then rest again. This cycle may repeat for one or even two hours. These workouts did not seem very time efficient to me. I quickly realized that workouts could be completed in half the time if those rest periods were taken out of the workout. It was then that I began utilizing active rest.
The best way to implement active rest is to work opposing muscle groups on alternating sets. For example, if a chest press is performed, the muscles of the chest and triceps are fatigued and the heart rate is elevated. If a complete rest period is included after that set, not only will the chest and triceps muscles get a rest, but the heart rate also decreases. Instead of stopping completely, I recommend moving to an exercise that uses opposing muscle groups. This will allow the chest to rest, but the use of the opposing muscles will maintain and elevated heart rate. When performing a chest press, a great opposing exercise would be a seated row. The seated row works the muscles of the upper back as well as the biceps.
A workout correctly outlined to incorporate active rest while working opposing muscle groups will effectively fatigue each muscle to the point of muscle failure. It will also maintain heart rate elevation without a complete stop in movement for 30, 45, or even 60 minutes.
I recommend you try this effective exercise method for result-oriented, time efficient workouts.
By: Jim Bompensa
Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Haddonfield Personal Trainer Jim Bompensa: Keep Your Workout From Stalling by Incorporating Active Rest!

2011-05-08T12:19:00.000-07:00

Haddonfield Personal Trainer Jim Bompensa: Keep Your Workout From Stalling by Incorporating Active Rest!

View our web page www.bodyphysicsfitness.com

I have the opportunity to work with many people from a variety of backgrounds and lifestyles. Despite their differences, most people I work with at my private training facility are focused on similar results. Their goals typically center on general fitness with a focus on weight loss and muscle tone. I’ve found the best workouts to help my clients reach goals such as these always include a cardio-resistance training component. Cardio-resistance training utilizes strength training exercises performed one after another with continuous movement.

When performing this type of workout, it’s very important to correctly use a workout method called active rest. Without active rest, muscles will fatigue quickly and the workout will stall. When active rest is properly incorporated into the workout, exercise can continue indefinitely with an elevated heart rate and without a need to completely stop motion in order to rest a particular muscle.
Before I worked out of my private training studio, I worked in a large gym with many members. I was surprised to see how many people waste their time by taking long periods of rest between sets. After this long period of rest, they follow it with another set of the same exercise and then rest again. This cycle may repeat for one or even two hours. These workouts did not seem very time efficient to me. I quickly realized that workouts could be completed in half the time if those rest periods were taken out of the workout. It was then that I began utilizing active rest.
The best way to implement active rest is to work opposing muscle groups on alternating sets. For example, if a chest press is performed, the muscles of the chest and triceps are fatigued and the heart rate is elevated. If a complete rest period is included after that set, not only will the chest and triceps muscles get a rest, but the heart rate also decreases. Instead of stopping completely, I recommend moving to an exercise that uses opposing muscle groups. This will allow the chest to rest, but the use of the opposing muscles will maintain and elevated heart rate. When performing a chest press, a great opposing exercise would be a seated row. The seated row works the muscles of the upper back as well as the biceps.
A workout correctly outlined to incorporate active rest while working opposing muscle groups will effectively fatigue each muscle to the point of muscle failure. It will also maintain heart rate elevation without a complete stop in movement for 30, 45, or even 60 minutes.
I recommend you try this effective exercise method for result-oriented, time efficient workouts.
By: Jim Bompensa
Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Hadonfield Personal Trainer Jim Bompensa Outlines an Advanced Full Body Interval Toning Workout

2011-04-20T06:05:00.000-07:00

Hadonfield Personal Trainer Jim Bompensa Outlines an Advanced Full Body Interval Toning Workout

View the website for my private training studio: www.bodyphysicsfitness.com

I‘d like to provide some tips on a more advanced type of interval training. Similar to how I train my private clients, this approach incorporates resistance training with an interval program to create a full-body express workout. With the inclusion of resistance training intervals, you have a complete aerobic, anaerobic and muscle toning workout.

Try the routine below for an example of this effective and time-efficient workout method.

During the Warm up, Target Heart Rate Zone intervals (THRZ intervals), and the Cool Down, you may perform any of your favorite cardiovascular exercises. Examples would be jumping rope, jogging, or utilizing a treadmill, elliptical or other cardiovascular exercise machine.

Minute 1-5 — Warm up
Minute 5-5:45 — Squat
Minute 5:45-7:15 — 60% THRZ
Minute 7:15-8 — Pushups
Minute 8-9:30 — 70% THRZ
Minute 9:30-10:15 — Bent Over Dumbbell Rows
Minute 10:15-11:45 — 75% THRZ
Minute 11:45-12:30 — Right Lunge
Minute 12:30-14 — 80% THRZ
Minute 14-14:45 — Left Lunge
Minute 14:45-16:15 — 70% THRZ
Minute 16:15-17 — Right Lunge
Minute 17-18:30 — 70% THRZ
Minute 18:30-19:15 — Dumbbell Upright Row
Minute 19:15-20:45 — 75% THRZ
Minute 20:45-21:30 — Shoulder Press
Minute 21:30-23:00 — 80% THRZ
Minute 23-23:45 — Upper and Lower Crunch
Minute 23:45-25 — 70% THRZ
Minute 25-30 — Cool Down

Good luck with this workout!

As with any exercise routine, I recommend you consult your personal physician before beginning. Good luck and stay full body strong!

Haddonfield Boot Camp Body Physics is Best of South Jersey!

2011-04-01T19:29:00.000-07:00

Thank you to all of the members and friends of Body Physics, United Martial Arts, and Kickin' Flips for voting us Best Of South Jersey! View our website www.bodyphysicsfitness.com

Body Physics Boot Camp -- Best of South Jersey 2011

Kickin' Flips Preschool Fitness -- Best of South Jersey 2011

United Martial Arts Academy -- One of Best of South Jersey 2010 + 2011

Haddonfield Personal Trainer Jim Bompensa Thanks Body Physics Members for Voting Best of South Jersey

2011-04-01T19:25:00.001-07:00

Thank you to all of the members and friends of Body Physics, United Martial Arts, and Kickin' Flips for voting us Best Of South Jersey! View our web site www.bodyphysicsfitness.com

Body Physics Boot Camp -- Best of South Jersey 2011

Kickin' Flips Preschool Fitness -- Best of South Jersey 2011

United Martial Arts Academy -- One of Best of South Jersey 2010 + 2011

Haddonfield Personal Trainer Jim Bompensa Shares Testimonials for Body Physics

2011-01-21T11:54:00.000-08:00

Haddonfield Personal Trainer Jim Bompensa Shares Testimonials for Body Physics

www.bodyphysicsfitness.com

"I have lost 62 pounds at Body Physics! I have had significant strength gain, and an increase in my sense of wellness. I have endurance I never thought I would have!" -- Eileen Cardille, Mullica Hill, NJ

"I lost 70 pounds at Body Physics, and I am a chef!" -- Jim Locasio, Haddonfield, NJ

"I have lost over 50 pounds at Body Physics. I am a musician and I feel much better with my performance on stage!" -- Laura Taraskus

"I like Body Physics friendly atmosphere. The staff is dedicated and knowledgeable. I like the wide assortment of equipment and varied routines. I really enjoy the boxing workouts! I have noticed an increase in strength since working out at Body Physics" -- Bob Brown, Haddonfield, NJ

"I love the personal attention I get at Body Physics. I have noticed weight loss, strength gain and an increase in my aerobic capacity. The variations in workouts keep me motivated"-- Cindy Regnier, Cherry Hill, NJ

"The personal training at Body Physics is what I like best. I also like the diversity of equipment. I have certainly lost weight and gained strength in my upper body." -- Jill Ross

"My butt is kicked in 30 minutes. It is an easy time commitment. I have no excuse not to come! It is no nonsense training and I get more results in less time. Most importantly, my clothes are fitting better!" -- Marianne Andriotti, Cherry Hill, NJ

"Body Physics is an exellent workout environment. All of the people there are really nice." -- Karen Bannet, Haddonfield, NJ

"I lost 12 lbs of fat and gained 9 lbs of muscle!" -- Vince Cardille Jr, Mullica Hill, NJ

"The people at Body Physics are fantastic, both the trainers and the clients. It is definitely a community feeling. I enjoy the social outlet while I'm getting a great workout. I am in the best shape of my life! I've lost 3-5 lbs and decreased my body fat by 3%. " -- Kim Galante, Haddonfield, NJ

"Body Physics has helped me get into the best shape of my life!" -- Dan Sheldon, Haddon Heights, NJ

"Body Physics has helped me put my schedule in order. It has helped me get back into the shape I want to be in. I have recommended Body Physics to many people!" -- Gary Vermaat, Haddonfield, NJ

"When I started at Body Physics I couldn't do any pushups. Now I can do 18. I have also lost 5 pounds!" -- Helene Zimmer Loewe, Haddonfield, NJ

Haddonfield Personal Trainer Jim Bompensa: Convenience Will Get You Back on Track

2010-11-29T17:31:00.000-08:00

Haddonfield Personal Trainer Jim Bompensa: Convenience Will Get You Back on Track

Convenience is critical when you’re trying to get your fitness routine back on track. If you’re like a large number of the customers at my private training center in Haddonfield, NJ, your fitness routine took a little detour over the summer months. Many of our customers spend the summer at the beach, take multiple vacations, or get bogged down with family activities and summer parties. This hectic schedule introduces certain challenges that make it more difficult to keep your workout routine on course. If you’ve read my articles in the past, you’ve been exposed to my convenient workouts and how you can fit an effective workout into your schedule no matter what challenges you face. It’s my hope that most readers have taken my advice and completed workouts similar to those recommended during their busy times.

If you have just recently begun reading my articles or simply fell off the exercise wagon this summer, I am here to help. I’m going to give you the most important piece of advice to get your routine back on track. Not only will this help you get back in the groove, but it will help you avoid future workout interruptions. The most important tip to maintaining your fitness lifestyle is, “Keep it convenient.” It sounds simple, but many people fail to practice this philosophy. If your workouts are not convenient, you’ll inevitably fall off track. Your lifestyle will get in the way. Yes, it’s true that I view exercise as a very important component in my life. Yes, it’s true that I have not missed a workout in about 15 years and I workout on vacation. But, no, I don’t put exercise in front of those things that are more important. Nothing is more important than spending time with my family. There is no way I would let exercise pull me away from any important responsibility. How then do I stay on course with my fitness schedule? It’s simple. I keep it convenient. Follow my tips below to help simplify your fitness lifestyle. Use these tips now to get back on track and refer back to them next year when you face a challenging summer schedule and you’re contemplating ditching your workouts.

1) Consider keeping your workout in house with a treadmill, elliptical, or exercise video.
2) Join a gym that is close to home.
3) Look for activities that you can do with your child. Some possible choices are martial arts, dance classes, running outdoors with jogging stroller, or bike rides to the park.
4) Look for ways that you can exercise while your child is at their activity. I run while my daughter is at her Karate lessons. I don’t miss a thing because I run 50 yard sprints back and forth so I can look in the window. Be creative and you do not have to miss out on their activities or your workouts.
5) Consider fitting in super efficient short exercise burst like my In-7 Target Toning Series.
6) Bring the fitness center into the home with exercise accessories such as stability balls, pushup bars,kettle bells, or resistance bands.
7) Fit exercise into your daily routine by walking or riding your bike to work or using the stairs.

Best of luck and remember fitness is a lifelong commitment so use creative ideas like these to keep it in the schedule

Haddonfield Personal Trainer Jim Bompensa: WINTER WORKOUT TIPS FEATURING TABATA TRAINING!

2010-11-29T17:26:00.000-08:00

Haddonfield Personal Trainer Jim Bompensa:

WINTER WORKOUT TIPS FEATURING TABATA TRAINING!

As winter rolls in, many people abandon exercise. I encourage my clients to use the winter as a time to switch up their workout routines and reap the benefits of cross training. If you already workout indoors, the winter months may not threaten your workout schedule. However, if you’re an outdoor runner or walker or participate in other outdoor activities, the change in weather may put a strain on your fitness regimen.

My blog post titled “Tips to Keep Your Family Active and Unified This Winter” offers some great ideas for winter fitness activities. Please check it out for various cold weather workouts. In addition to these suggested activities, I have put together an effective and efficient indoor winter exercise circuit. This routine utilizes Tabata Training. Tabata Training is based on 4 minutes of intense interval training. During those 4 minutes you alternate between 20 second high intensity intervals and 10 second rest intervals. This method has been proven to be more effective than traditional interval training which alternates longer rest periods with shorter high intensity periods. Tabata Training can be done with any type of exercise including squats, sprints and pushups. I use this training method periodically for many of my long time clients and it shakes up their routine every time.

When I use the Tabata Method, I like to include it as part of a full circuit workout. Try the following indoor exercise circuit which utilizes Tabata Training for an outstanding winter indoor workout blast.

1) 5 minute warm-up with your preferred cardio exercises.
2) 4 minute Tabata Squat (20 seconds of exercise followed by 10 second of rest repeated 8 times)
3) 4 minute Tabata Pushup (20 seconds of exercise followed by 10 second of rest repeated 8 times)
4) 4 minute Tabata Pull Ups or Bent Over Rows. (20 seconds of exercise followed by 10 second of rest repeated 8 times)
5) 2 minute Tabata Squat Jump (20 seconds of exercise followed by 10 second of rest repeated 4 times)
6) 4 minute Tabata Sit Up (20 seconds of exercise followed by 10 second of rest repeated 8 times)
7) 5 minute cool down with your preferred cardio exercises.

This 28 minute workout will give you a quick full body kick. It’s just the jolt you need to get your workout in gear this winter. Also remember you can use this method for any exercise. Feel free to utilize the format of this routine and replace the exercises with others that may be more specific to your goals. For example you can include bicep and tricep exercises or leg and glute exercises.

Don’t use the winter as an excuse to be lazy. Instead, get excited about new twists that can add benefit to your workout. I recommend the Tabata Method as a great start!

Haddonfield Personal Trainer Jim Bompensa: Think Primitively for Improved Nutrition and Improved Health.

2010-08-09T03:39:00.000-07:00

Haddonfield Personal Trainer Jim Bompensa: Think Primitively for Improved Nutrition and Improved Health.

I recently had an eye opening conversation with a great friend. This friend is in fact active with fitness and has been around wellness for most of his life. He was discussing with me some recent medical concerns he has been working through. These medical concerns include high cholesterol and high blood pressure. The topic came up when he told me that he would miss our workout because he had a doctor's appointment. Of course, out of general concern for a friend, I asked him if it was anything serious. He said, "Nothing too serious, but I am going to see my cardiologist for high cholesterol and high blood pressure." Since any appointment with a cardiologist is meaningful, I had some questions. One of the more important questions I asked was, "What course of action are you taking to bring these issues under control." His answer was the same answer I hear from most of my new training clients who face similar concerns, "The doctor gave me some medication and I am eating better."

I was glad to hear that the doctor had prescribed some medication to stabilize his condition. I did however have some questions about what he thought eating better entailed. When I asked him what he was eating for dinner that night, I was astounded. He was preparing to eat spaghetti and store bought meatballs. I hate to generalize, but it is very hard to find meatballs that are low in saturated fat. Even home made meatballs tend to be high in saturated fat. Upon further investigation, I discovered that he was eating fried eggs on muffins for breakfast, tuna salad or fried chicken sandwiches for lunch, and dinners similar to the one mentioned above.

It never ceases to amaze me how confused so many people are when it comes to making healthy meal choices, especially when they are on the go. When I expressed concern to my friend over his "better" meal choices, I was even more surprised at his reasons for why he thought they were "better." It was apparent that the conflicting information in the media about what you should and should not eat had made it difficult for my friend to make proper meal choices. Unless someone is vigilant about reading between the lines or doing research, it can be an overwhelming task to make the correct choice for optimum health. I set out to make that choice easy for my friend and I am going to make it easy for you as well. When you are making your food selections, remember the following statement, "Think primitively."

Primitive is associated with early history of the world or humankind and unaffected by civilizing influences. Animals eat primitively. They are not designed to eat the large amounts of the processed foods that our civilization offers. Since human beings are the most intelligent of animals, why are we the ones who are eating the worst form of food (the most processed form)? The leanest and most muscular animals eat completely unprocessed foods. They eat fresh lean meats, fruits, vegetables, and grains in there natural form. Their meats are never fried and their carbohydrates all come from living sources. Our primative ancestors ate in a similar fashion. They too were lean and muscular. We need to make food choices similar to our primitive ancestors and their animal counterparts. It is not hard to make choices like these when you are armed with the proper information. The information you need is even more simple than you would think. Read below!

1) Eat lean proteins*, fruits, vegetables, and whole grains**.

2) When cooking; bake, broil, steam, or grill.

3) Flavor with low sodium seasonings and use olive oil sparingly for cooking.

4) Eat a handful of nuts per day to supply needed unsaturated fats.

5) Drink water.

It is really that simple. You have the power to make your body healthy. The power is in your food choices. Proper nutrition has been provided for us in nature. We simply need to resist the urge to foul it up before we put it into our body.

I wish you good health as you PROGRESS to PRIMITIVE eating!

*Examples of lean proteins include fish, chicken, lean cuts of beef, egg whites, and beans.

**Whole grains are carbohydrates that are not refined. Typically they are much higher in fiber content than their refined counterparts. An example would be high fiber oatmeal.

www.bodyphysicsfitness.com

Haddonfield Personal Trainer Jim Bompensa - Use Cross Training to Beat the Heat and Stay Fit This Summer!

2010-07-12T16:19:00.000-07:00

Haddonfield personal trainer Jim Bompensa - Use Cross Training to Beat the Heat and Stay Fit This Summer!

Visit Jim Bompensa's web page at www.bodyphysicsfitness.com

My home is in the North East. As you may already be aware we have been hit with a major heat wave. The effect of this heat on the body has been multiplied by the extreme humidity that has accompanied it. This oppressive weather has affected anyone attempting to exercise outdoors. This includes my outdoor fitness boot camp classes. The participants in my class have had a difficult time keeping up with the recommended activities due to their bodies' inability to cool itself. My solution to this problem was to offer an alternative to the outdoor classes. On days where the weather makes it difficult and unsafe to exercise outdoors, I move the class inside. As you may imagine, this makes for a different exercise experience. In some ways this change of focus makes the workout more effective. It offers new challenges to the body. When you offer new challenges to the body, you are cross training. Cross training is an exercise method that utilizes different workout techniques and pilosophies to offer new challenges to the body. In the past, many people thought that cross training was something only associated with athletes. Now fitness enthusiasts recognize this as the method to help every one get the most out of their exercise routine.

I recommend that instead of using the hot weather as an excuse to skip your workout, use it as incentive to allow cross training to super charge your workout.

Consider using the following exercise modalities to keep cool while giving your workout the change it needs.

1) Indoor Group Fitness Classes

There are many indoor exercise classes that are both exciting and effective. These classes may include components of dance, martial arts, cycling, weight training, and yoga to mention a few. I recommend that you try many different types of classes in an attempt to vary your cross training style.

2) Indoor exercise equipment

Indoor exercise equipment is an outstanding alternative to outdoor exercising. There are machines that mimic almost any motion you can perform outdoors. Cardiovascular exercise machines such as treadmills, ellipticals, and bicycles are a great way to simulate your favorite workouts. It is also a good idea to use your indoor workouts as a chance to introduce yourself to strength training machines. Strength training machines are designed to help you target and strengthen any muscle desired.

3) Circuit weight training

My personal favorite type of exercise is what I refer to as cardio resistance training. This is a method of exercise that utilizes muscle building resistance training exercises with little to no rest between sets. This limited rest will maintain your heart rate in its cardiovascular zone. By maintaining an evelvated heart rate while performing resistance training, you are getting two workouts in the time it takes to do one.

4) Exercise videos

If group fitness classes are not for you. If you would rather exercise at home, but prefer not to utilize exercise equipment, exercise videos may be the solution you are looking for. There are numerous exercise videos that will provide both variety and motivation to your workouts. These exercise videos may be purchased in DVD or download form.

5) Indoor organized athletics

Organized athletics are a great way to have fun while staying in shape. Some very effective and widely available indoor athletic activities include basketball, indoor soccer, racquetball, and swimming to mention a few. These athletic activities help to provide a complete workout by utilizing various muscles and energy systems.

Don't let the heat derail your fitness goals. Instead take the workout indoors and try something new. You may find it gives your workout the lift it needs.

Haddonfield Personal Trainer Jim Bompensa Provides an On The Go Arm Toning Workout

2010-06-28T16:32:00.000-07:00

Haddonfield Personal Trainer Jim Bompensa Provides an On The Go Arm Toning Workout

Feel the Burn this Summer with an "On the Go Arm Toning Workout!"

By Jim Bompensa

Summer is the time for bathing suits and sleeveless shirts. Many of the clients at my privatye training studio have been requesting extra workouts to help tighten their arms. While it is true that I stress the importance of a continued full body approach to fitness, one that works every muscle of the body and each energy system, I do offer the following solution to help develop more tone in the upper arms for summer months. I recommend that while maintaining the current exercise schedule add my Arms in 7 target toning workout. This workout is short but extremely effective. I have included a similar arm toning routine below. It is complete with pictures. What is great about this routine is that it can be done any where. It lends itself very easily to working out on the go. The only equipment necessary is a resistance band.
Follow the printable routine below for a great on the go arm blasting workout or download my Arms in 7 digital workout video for added motivation.

For an effective arm toning routine perform each exercise for 12-20 repetitions or until fatigue is felt in the arms. Work through all exercises three times with minimal rest while transitioning from one exercise to the next.

Exercise 1:

Bicep Curl

Key Points: Keep palms facing up. Lock elbows into the side. Pull hands up in line with the shoulders during motion.

Start Finish

Exercise 2

Behind the Head Tricep Extension

Key Points: Keep palms facing forward. Stabilize elbows at shoulder height. Lock elbows in place and bend around them during the motion. Focus on the back of the upper arms.

Start

Finish

Bicep Hammer Curl

Key Points: Lock elbows into the side of the body and bend around the elbow joint. Keep palms facing together and pull hands up in line with shoulders. Focus on the front of the upper arms.

Start Finish

Overhead Tricep Extension

Key Points: Stabilize elbows and be sure to bend the arms around the elbow joint. Focus on the back of the upper arms.

Start Finish

Haddonfield Personal Trainer Jim Bompensa Provides a Vacation Gym Free Workout

2010-06-14T12:58:00.000-07:00

Haddonfield Personal Trainer Jim Bompensa Provides a Vacation Gym Free Workout

Find out about my private training studio in Haddonfield NJ at www.bodyphysicsfitness.com

Summer is upon us. Hopefully your summer will be filled with trips, parties, and quality time with the family. It is true that this is an exciting time of year. One drawback to summer is that all of the fun activities associated with it produce a hectic schedule. Hectic schedules are notorious for foiling even the best intentions in regard to fitness. Many times when we are on the go, it is difficult to find a facility in which to workout. Over the next few weeks, I will offer some creative solutions to help you fit exercise into the summer schedule.

A gym is always at hand with my suitcase workout!

The exercise routine below is a full body cardio - resistance workout utilizing only body weight and luggage. I am certain it will get your heart pumping and keep your body toned while traveling.

Adjust your luggage to a manageable weight by adding or removing articles.
Perform each exercise in the circuit below for 45 seconds.

Cycle through each exercise, then repeat.

If you are up to it, perform the entire circuit three times.

Performing three times should take approximately 30 minutes.

Happy Travels,

Jim

Forward Raise
Begin with arms slightly forward of the torso while holding the upper handle of suitcase with a slight bend in the elbows.
Lift both arms forward away from the body.
Raise arms to a position parallel to the floor.
Return to start position and repeat.

Squats
Hold suitcase in front of the body.
Your feet should be just a little wider than shoulder width.
Lower your body weight to a position where your thighs are parallel with the ground. (This motion should feel as if you are sitting into a chair.)
Keeping both feet firmly planted on the floor push your body up away from the floor.
Be sure not to lock the knees at the top of the motion and always keep your knees behind the toes.
Repeat motion.

One Arm Bent Over Row
Begin with right knee and right hand on a bench or chair.
Left arm is hanging directly below shoulder holding suitcase with slight bend in elbow.
Pull left arm up to a position where the elbow is higher than the torso.
Left hand should be even with left hip.
Return to start position and repeat.
Repeat on opposite side.

Upright Row
*Hold handle of suitcase with both hands
* Pull hands up along chest to a point where the elbows are slightly higher than the shoulders.
* Return to start position and repeat.

Lunge

Hold suitcase in front of the body.

Begin with the left leg forward and the right leg behind.

Lower your weight between your knees.

The right heel will raise off of the floor.

You should focus the resistance and your weight on the front leg.

Continue to lower to a position where your front and back knees are at a 90 degree angle.

Begin to raise the weight before your right knee hits the floor.

Return to start position and repeat.

Don't forget to do the opposite side.

Pec Squeeze
* Hold suitcase in front of the body with just a slight bend in the knees
* Squeeze hands against the sides of the suitcase with an isometric contraction.
* There is no movement, however you are contracting your chest muscles against a fixed object. The suitcase.
* Squeeze and release up to 20 times and you will feel muscle fatigue in your chest.

Shoulder Press

Begin with hands holding suitcase in front of the body.

Elbows should be at a 90 degree angle.

Push hands and suitcase over the head.

Leave a slight bend in the elbows at the top of the motion.

Return to start position and repeat.

Bicep Curl

Start holding suitcase in one hand. Palm should be facing down.

Elbows and knees should be slightly bent.

While keeping palm facing down, pull hand upward toward the shoulders.

It is very important to keep the elbow tight against the body to prevent using shoulder muscles.

Return to start position and repeat.

Repeat on opposite side.

Hadonfield Personal Trainer Jim Bompensa Outlines an Advanced Full Body Interval Toning Workout

2010-04-28T12:29:00.000-07:00

Hadonfield Personal Trainer Jim Bompensa Outlines an Advanced Full Body Interval Toning Workout

Last week, I outlined an introduction to safe and effective interval training, including a basic interval program.

This week, I‘d like to provide tips on a more advanced type of interval training. Similar to how I train my private clients, this approach incorporates resistance training with an interval program to create a full-body express workout. With the inclusion of resistance training intervals, you have a complete aerobic, anaerobic and muscle toning workout.

Try the routine below for an example of this effective and time-efficient workout method. Directions on each exercise are found at the bottom of this post.

During the Warm up, Target Heart Rate Zone intervals (THRZ intervals), and the Cool Down, you may perform any of your favorite cardiovascular exercises. Examples would be jumping rope, jogging, or utilizing a treadmill, elliptical or other cardiovascular exercise machine.

Minute 1-5 — Warm up
Minute 5-5:45 — Squat
Minute 5:45-7:15 — 60% THRZ
Minute 7:15-8 — Pushups
Minute 8-9:30 — 70% THRZ
Minute 9:30-10:15 — Bent Over Dumbbell Rows
Minute 10:15-11:45 — 75% THRZ
Minute 11:45-12:30 — Right Lunge
Minute 12:30-14 — 80% THRZ
Minute 14-14:45 — Left Lunge
Minute 14:45-16:15 — 70% THRZ
Minute 16:15-17 — Right Lunge
Minute 17-18:30 — 70% THRZ
Minute 18:30-19:15 — Dumbbell Upright Row
Minute 19:15-20:45 — 75% THRZ
Minute 20:45-21:30 — Shoulder Press
Minute 21:30-23:00 — 80% THRZ
Minute 23-23:45 — Upper and Lower Crunch
Minute 23:45-25 — 70% THRZ
Minute 25-30 — Cool Down

Good luck with this workout!

As with any exercise routine, I recommend you consult your personal physician before beginning. Good luck and stay full body strong!

Exercise Descriptions

Squats
Target: Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1. Your feet should be just a little wider than shoulder width.
2. The body should be lowered to a position where the thighs are parallel to the ground.
a. (Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3. With both feet firmly planted on the floor, the body should be lifted back to starting position.
4. Repeat motion.
5. The knees should not be locked at the top of the motion and they should always remain behind the toes.

Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1. Begin by sitting in a sturdy chair.
2. The feet should be just a little wider than shoulder width.
3. The body should be lifted to a position where there is a slight bend in the knees.
4. Lower body back to starting position.
5. Repeat motion.
6. The knees should always remain behind the toes.

Pushups
Target: Chest, Shoulders, Triceps, Core
1. Begin with the hands flat on floor and toes on floor.
2. Arms should be straight with a slight bend at the elbows.
3. Fingers should be facing straight forward.
4. The body should be straight from the ankles to the shoulders.
5. The body should be almost parallel to the floor.
6. Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7. Return to start position.

Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1. Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2. Arms should be straight with a slight bend at the elbows.
3. Fingers should be facing straight forward.
4. The body should be straight from the ankles to the shoulders.
5. The body should be making a 45 degree angle with the floor at the feet.
6. Lower the torso toward the bench by bending the elbows to 90 degrees.
7. Return to start position.
8. Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.

Dumbbell Rows
Target: Upper Back, Biceps, Core
1. Begin with a slight bend in both knees.
2. The upper torso should be at a 45 degree angle at the hip joint.
3. Both arms are hanging directly below shoulders with slight bend at the elbows.
4. Pull arms up to a position where the elbows are higher than the torso.
5. Hands should be even with the hip joints.
6. Return to start position and repeat.

Alternate Movement: One Arm Dumbbell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.
Perform 30 seconds on each side.
1. Begin with right knee and right hand on a bench or chair.
2. Left arm is hanging directly below shoulder with slight bend in elbow.
3. Pull left arm up to a position where the elbow is higher than the torso.
4. Left hand should be even with left hip.
5. Return to start position and repeat. Repeat on opposite side.

Lunge
1. Begin with the left leg forward and the right leg behind.
2. The body should be lowered between the knees.
3. The right heel will rise off of the floor.
4. Resistance and your weight should be focused on the front leg.
5. Continue to lower to a position where your front and back knees are at a 90 degree angle.
6. Begin to raise the weight before your right knee hits the floor. Return to start position and repeat. Don’t forget to perform this same exercise on the opposite side next.
7. Beginners may want to hold onto a stable object for balance.

Upright Row
1. Begin with knees slightly bent.
2. Torso is in upright position with shoulders pinched back.
3. With palms facing toward the chest, slide the hands up keeping them close to the body.
4. At the uppermost point, the elbows should be even with the shoulders while the hands are slightly lower than the elbows.
5. Return to start position and repeat.

Shoulder Press
1. Begin with hands slightly wider than shoulders and slightly above the shoulders.
2. Elbows should be at a 90 degree angle.
3. Push hands over head, bringing them together at the top.
4. Do not let dumbbells touch over the head, and leave a slight bend in the elbows.
5. Return to start position and repeat.
Upper and Lower Crunch
1. While lying on the ground, begin with the feet placed evenly on the floor.
2. Shoulders and head should also be resting on the ground.
3. Lift head and shoulders and feet off ground to a point where stomach is contracted and low back is still flat.
4. Return to start position and repeat.
5. Feet and shoulders should not touch the ground between repetitions.

By: Jim Bompensa

www.bodyphysicsfitness.com

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Haddonfield Personal Trainer Jim Bompensa Provides Guidelines for Safe and Effective Interval Training

2010-04-28T12:25:00.000-07:00

Haddonfield Personal Trainer Jim Bompensa Provides Guidelines for Safe and Effective Interval Training

Interval training workouts are a great way to add variety and new challenges to your workout routine. Typically, interval training alternates between high-intensity phases and lower-intensity recovery periods, such as what you’ll find in my Smooth Fitness Agile and DMT X2 elliptical Free Audio Workouts. The interval workout method has been proven to improve fitness levels for both beginners and experienced exercisers. Studies also suggest that training in this manner increases the body’s ability to burn fat.

I like interval training because it’s a technique that works different energy systems, incorporates more exercise styles into one workout routine and increases the effectiveness of the workout. While there’s no single method of interval training, there are some guidelines that should be followed:
1) Always consult your personal physician before beginning a workout program
2) Always warm up to prevent injury
3) Always customize the workout program to meet your specified goals
4) Always incorporate high intensity and low intensity exercise periods
5) Always finish with a cool down and stretch

Below are some recommendations for safe and effective interval training:
1) During the high-intensity phase, strive to raise the heart rate to 75-85% of your age adjusted maximum heart rate.
2) The low-intensity recovery period should be long enough to allow the heart rate to drop into the lower cardio or fat burning zone. This is usually 60-65%, but no lower.
3) If you’re a beginner to interval training, consider lowering the heart rate recommendations above to a level that is more comfortable to you and slowly increasing the intensity with subsequent workouts. As a beginner, you may also benefit from starting with very short high-intensity interval periods. There’s no right or wrong length of time. You may start with 15 second high-intensity intervals and slowly increase by 5 seconds in each subsequent workout.

I’ve included a basic beginner interval training outline below:

• Minute 1 - 5 Warm up at 50% maximum heart rate
• Minute 5 - 5.3 Increase heart rate to 60% maximum heart rate
• Minute 5.3 - 7 Decrease heart rate to 50% maximum heart rate
• Minute 7 - 7.3 Increase heart rate to 70% maximum heart rate
• Minute 7.3 - 9 Decrease heart rate to 60% maximum heart rate
• Minute 9 - 9.3 Increase heart rate to 75% maximum heart rate
• Minute 9.3 - 11 Decrease heart rate to 65% maximum heart rate
• Minute 11 - 11.3 Increase heart rate to 80% maximum heart rate
• Minute 11.3- 13 Decrease heart rate to 65% maximum heart rate
• Minute 13 - 13.3 Increase heart rate to 85% maximum heart rate
• Minute 13.3 - 15 Decrease heart rate to 65% maximum heart rate
• Minute 15 -20 Cool down at 50-60% maximum heart rate

A quick guide to determine your age adjusted maximum heart rate:
220 - (your age) = age adjusted maximum heart rate

To determine the percentages listed above, multiply age adjusted maximum heart rate by the desired percentage. For example, a 40-year-old person has an age adjusted maximum heart rate of 180:
60% of 180 is 180 x .60 = 108

Use this workout as an introduction to interval training. Check back for my next blog to see how you can utilize interval training to incorporate fat burn and full body muscle tone.

By: Jim Bompensa

www.bodyphysicsfitness.com

Haddonfield Personal Trainer Jim Bompensa Explains Importance of Choosing The Correct Carbohydrates.

2010-02-21T06:10:00.001-08:00

Haddonfield Personal Trainer Jim Bompensa Explains Importance of Choosing The Correct Carbohydrates.

Carbohydrates are an important part of any healthy diet. They serve as the body’s main energy source. When they are broken down by the body, they provide the power necessary for all bodily functions. It is important to eat enough carbohydrates to fuel your body’s energy needs, yet not so much that your body will begin storing them as fat. When your body stores carbohydrates as fat, weight gain will undoubtedly follow. It is also important to understand how carbohydrates affect the body and what carbohydrate sources are better choices.
Refined carbohydrates are those carbohydrates that have been stripped of their nutrients and their natural ability to regulate energy release into the body. This type of carbohydrate can be dangerous because it can cause drastic fluctuations in blood sugar and insulin levels. Drastic fluctuations in blood chemistry have been linked to obesity and diabetes.
Whole grain carbohydrates should be included in every healthy eating plan. They have not been stripped of their nutrients and retain their natural ability to regulate energy release. They can be thought of as a time released energy source. Because they are consumed in a form which is closer to their natural state, they provide sustained energy and are not readily stored as fat.
In order to be able to make healthier carbohydrate choices, it is important to know what carbohydrate sources are refined and which sources are whole grain.
Refined carbohydrate sources are those that contain high amounts of sugar or white flour. They include white rice, white bread, candy, soda, and even many juices.
Whole grain carbohydrate sources are those that contain unprocessed grains. They include fruits, vegetables, beans, and whole wheat bread products.
Making proper choices when it comes to selecting your carbohydrate sources is an important step in "Reaching your Physical Potential!"

Haddonfield Personal Trainer Jim Bompensa Explains How The Support of Loved Ones Increases Success Rate in Fitness Journey!

2010-02-08T13:24:00.000-08:00

Haddonfield Personal Trainer Jim Bompensa Explains How The Support of Loved Ones Increases Success Rate in Fitness Journey!

With Valentines Day upon us, I would like to take this opportunity to discuss how your loved ones affect your fitness journey. The commitment to get fit and lose weight is a life changing endeavor. It will certainly be one of the most gratifying experiences of your life. It has brought happiness to so many people and I am certain it will bring happiness to you also. There are times when the resolve to stay fit is tested. You may need to lean on the shoulders of your loved ones or they may need to lean on yours.
When you begin your fitness journey, let your family and friends know how important it is to you. Let them know that you need their assistance in keeping on track. Let them know that they may be called upon for support. In the long run it will be better for all of you. When you feel better about yourself, your relationships most likely will be stronger.
One way to engage the support of your loved ones is to include them on your fitness journey. Invite them to join in when possible. Always be welcoming, but never pushy. You may be surprised how receptive they will be. Try the tips I have included below to involve your loved ones in your fitness routine.

1) Offer to go for a walk.
2) Find a local fitness center that offers couple or group memberships.
3) Find an activity that you can enjoy together such as skiing, bike riding, or hiking.
4) Explore healthy new recipes or restaurants together.
5) Try partner exercises such as tossing a medicine ball.
6) Find a group fitness class that you each will enjoy. Some classes that are very popular include indoor cycling, cardio kickboxing, or body toning.
7) Consider purchasing some in home exercise equipment that will benefit the both of you. You may wish to purchase two exercise machines so that you may exercise at the same time.

Exercising with someone who is important to you is a great motivator. Each participant knows that their involvement is helping someone they care about stay or become healthy. Exercising together is the best way to help your friends or loved ones retain a higher quality of life for a longer period of time. What could be more motivating?

Haddonfield Personal Trainer Provides Guidelines to Make Safe and Steady Progress in the New Year

2010-01-08T20:23:00.000-08:00

Haddonfield Personal Trainer Provides Guidelines to Make Safe and Steady Progress in the New Year

As the New Year approaches, fitness resolutions are on many lists. After another year of physical neglect many people will promise themselves to get fit. This time they say it is for real! For their sake I wish them luck and I hope this is not yet another year for empty promises. As plans are set to fulfill this year's fitness resolutions, I would like to stress the importance of setting a realistic plan of attack.

I live in New Jersey and this past week my town was hit with 24 inches of snow. As I spent the day shoveling snow, I thought how great it is that I consistently exercise and that my body is prepared for tasks such as this. Every year many people suffer heart attacks while shoveling snow. This usually results from the fact that they have not exercised. Their bodies are de conditioned and they are simply not prepared for the effort required. Many people face a similar situation when they set their sights on fitness resolutions for the new year. Despite having not exercised for quite some time, they work out at a very strenuous pace in an effort to make up for the lost time. This is very dangerous and can have disastrous results!

Most people are out of shape or over weight because they have neglected their fitness routine for extended periods. It took more than one week to reach this physical condition and it will certainly take more than one week to reach your ultimate fitness goal. Please use sensibility and caution when returning to higher activity levels. When a realistic plan is set in motion there is a much greater chance of following it through to the end. Remember, the goal is to make changes that will improve your quality of life for the remainder of it. This is certainly a situation where slow and steady wins the race. Please follow my safety tips listed below when beginning your quest to be fit this year.

1) Start slowly

Consider walking or riding a bicycle at a comfortable pace for your first workout. It doesn't matter how long or short that walk or ride is. The trick is to progress steadily from this starting point. Progression may come in the form of adding one minute to each exercise session or trying to cover more distance in the same amount of time.

2) Seek professional advice

There are many knowledgable personal trainers who can assist you in setting a plan that will be most successful. Please be certain to check your trainer's background. Personal trainers are available who possess a bachelor's degree in a fitness related field. If your gym does not have degreed personal trainers on staff, be sure that the trainer you are working with is certified by a reputable association before meeting with him or her.

3) Use a heart rate monitor

The heart rate monitor is one of the most important fitness safety tools. This device will tell you if you are working hard enough. More importantly, it tells you if you are working too hard.

4) Set a realistic plan

It is very important to set a plan that takes into account your current fitness level and evolves as you progress. Starting out too hard is very dangerous and failing to steadily progress will stall efforts at improvement.

5) Be honest with yourself with the commitment you can make

It is very important to design a fitness plan that fits into your lifestyle. Many people make the mistake of promising that they will workout everyday. When they miss a day, they feel as if they have failed and they quit. The truth is that progress can be made when exercising as little as two times per week. If you can only exercise two times per week, make that promise to yourself. Anything more is a plus.

6) Be vigilant

Consistency is the key to winning the battle for long term fitness. This is why it is important to make an honest assessment of what will fit into your lifestyle. Design your routine around that, and stick to it.

7) Seek support

Encourage a friend or loved one to exercise with you. This will provide motivation for you as well as the other person. It is hard to let down someone you care for. When fitness is important to both people the commitment is even stronger. It is also important to remember that safety comes in numbers.

8) Have fun

The best fitness routines are those that you enjoy. You are more likely to stick to a program that includes activities that you enjoy. You will also be more focused on the task at hand and less likely to suffer an injury.

If you follow these 10 tips you will give yourself the best chance at reaching your fitness goals and improving your life forever.

Good Luck! Make this the year that you reach your physical potential.

Haddonfield Personal Trainer Jim Bompensa Give Versatile Fitness Gift Ideas For the Holiday Season.

2009-12-06T14:10:00.000-08:00

Haddonfield Personal Trainer Jim Bompensa Give Versatile Fitness Gift Ideas For the Holiday Season.

The holiday season is here. As many shoppers search their minds for unique gifts, very often the gift of fitness is on the list. When I give gifts related to fitness, I focus on gifts that are versatile and will be utilized. Refer to the list below for some great fitness ideas that will be useful to any recipient. The list groups the gifts according to price and includes an explanation of their benefit and versatility.

Gifts under $20

Dumb Bell

An exercise dumb bell is one of the most versatile pieces of exercise equipment. It can benefit any person who is looking to tone problem areas or can be used to increase the intensity of aerobic routines.

Resistance band

Resistance bands can be used to add intensity to any strength exercise. They make fitness accessible anywhere because they are easy to transport. These useful fitness tools can also be used to increase the intensity of aerobic routines.

Gifts under $50

Beginner Weight Set

Beginner weight sets generally consist of adjustable dumb bells. They offer varying resistance levels so they are an effective tool for any fitness enthusiast.

Exercise Stability Ball

Exercise stability balls are a very popular exercise tool. They can be used for many purposes. Some uses include increasing the difficulty level of abdominal workouts and providing an unstable surface to incorporate more core muscles when performing dumb bell exercises. They also add to the selection of lower body exercises for any fitness routine.

Gifts under $100

Bosu Balance Trainer

Bosu balance trainers provide all of the benefits of exercise stability balls and more. Because they are flat on one side, they offer the benefit of allowing the user to stand on the rounded side and create an unbalanced surface. This added feature makes for more effective balance training and offers many more exercise variations.

Barbell set

Barbell sets generally consist of a long bar and a set of various weight plates. This bar can be combined with the weight plates to create numerous resistance levels. This exercise tool is extremely versatile and can be utilized to work any muscle group desired.

Gifts over $100

Weight Bench and Barbells

This gift will provide all of the benefits associated with purchasing a barbell set alone, but will also provide more exercise variations.

Elliptical Machine

Elliptical training machines are some of the most popular pieces of fitness equipment. They provide the benefit of aerobic exercise coupled with exercise motions that tone all major muscle groups. The low impact motion allows for intense exercise without joint impact.

Treadmill

Treadmills have always been an extremely popular gift idea for fitness lovers. Treadmills are very effective for aerobic fitness training as well as weight bearing exercise.

For tips on selecting the right elliptical training machine or treadmill, please visit smoothfitness.com

Good luck with your holiday shopping and I wish you and your family a wonderful holiday season.

Haddonfield Personal Trainer Jim Bompensa Provides 10 Tips for Maintaining Fitness Over the Holidays.

2009-12-06T14:06:00.000-08:00

Haddonfield Personal Trainer Jim Bompensa Provides 10 Tips for Maintaining Fitness Over the Holidays.

1. Exercise in the morning.

The longer you put off your workout, the more likely you are to skip it. Avoid this common downfall by making your workout your number one priority. Give yourself enough time in the morning to comfortably fit in your workout. If necessary set your alarm early. Beginning your day with exercise will increase your blood flow, warm up your muscles, rev your metabolism, and increase your energy level for the entire day.

2. Eat a great breakfast.

Create your daily energy reserve by eating a healthy breakfast. Begin the day with whole grain, high fiber carbohydrates. Whole grain carbohydrates will help you to feel full longer and act as a fuel resource that provides a steady energy release.

3. Prepare for the day by bringing healthy snacks.

Whether you are shopping or going to work, you will inevitably get hungry throughout the day. Make your choices in the morning when you are not so hungry. Consider bringing sliced apples or a banana to snack on when you are hungry.

4. Stay hydrated.

Drinking water throughout the day will help you to feel more full and will keep your body functioning at peak levels.

5. Avoid high calorie pick me up drinks.

There are many temptations for quick energy. Unfortunately, most of these quick pick me ups are high calorie short term energy sources that will leave you flat. If you prepare your body with a whole grain breakfast, hydrate and keep healthy snacks at hand these options will be less appealing.

6. Eat high protein foods for meals.

Higher protein meal choices tend to fill you up and carry less calories than their high fat and highly refined food counterparts. If you select chicken, fish, or other lean protein sources, you will provide muscle building nutrients to your body while introducing less calories.

7. Avoid heavy snacks.

Stay away from snacks and drinks that may carry high amounts of calories. These include cream based foods, foods that include cheese, items that contain high amounts of sugar, and high fat meats and dips. Consider steamed veggies, fruits, and lean cuts of meat.

8. Avoid high calorie soda, juice, and alcoholic beverages.

Sodas, juices, wine, and mixed drinks may easily carry 200 calories per glass. If you drink four or five of these per day, you will likely gain a pound in just three days from these drinks alone. Whenever possible drink water.

9. At social gatherings, position yourself as far from the food table as possible.

Avoid making every social situation about the food. Position yourself on the opposite side of the room so that each serving will require an additional trip to the food table. Only take small portions each time. Interact with as many guests as possible. It is more difficult to eat when you are socializing. Also if you do not hang at a table you will be less likely to take large portions of food.

10. Add a 10 minute workout before bed if your calorie intake was extra high.

On particularly challenging days when you are not able to avoid as many holiday temptations as you would have liked to, consider ending your day with a quick workout. When your calorie intake is higher than usual, you can negate some of those calories by burning them off before going to sleep.

Utilize these fitness tips for a guilt free holiday season!

Haddonfield Personal Trainer Jim Bompensa outlines the importance of functional training.

2009-11-02T12:34:00.001-08:00

Haddonfield Personal Trainer Jim Bompensa outlines the importance of functional training.

Functional Training: Practice for the Game of Life.
By: Jim Bompensa

I value my time and I am sure you feel the same way. If you are going to take the time out of your busy schedule to exercise, I am certain you want to get the most out of it. If your purpose for exercising is to increase your physical abilities, useable strength, and endurance, then your workout routine must center on functional exercises. Functional exercises are those movements that translate into real world purpose.

Exercise is specific. If you want to be more efficient walking up the stairs or increase your ability to lift your grand children, then you need to perform exercises that replicate the functionality of those activities. You must perform functional exercises. Think about it. If an individual desires to be a world class swimmer, they may perform traditional exercises to increase the strength of individual muscles, but they also must practice in the pool. While it is true that performing traditional exercises may help strengthen some of the muscles involved your functional movements, the most efficient way to improve your functional capabilities is through activity specific functional exercise. Think of it as practice for the real world.

Some examples of functional exercises that can help in the real world are.

1) Step Ups
Real world use: Stair climbing.
-Begin with both feet flat on the floor with an elevated surface immediately in front of you. Be sure this surface is sturdy enough to support your weight.
-Place your left foot on elevated surface.
-While maintaining an upright posture, push from the left foot and lift your entire body up onto the elevated surface.
-Both feet are now on the elevated surface and upright posture is maintained.
-Return the right foot to the ground and repeat up to 15 times.
-Repeat on the opposite foot.
-Intensity may be increased by adding weighted objects to your hands.

2) Squat with forward raise
Real world use: Lifting objects.
-While holding a weighted object in each hand, begin with arms extended directly in front of the thighs with the palms toward each other. Your feet should be just a little wider than shoulder width.
-Arms should not be touching the body.
-The body should be lowered to a position where the thighs are parallel to the ground.
-Arms are straight while lowering the body and should fall between the knees.
-With both feet firmly planted on the floor, lift the body back to the starting position.
-While keeping both arms straight, they should be lifted to shoulder height in front of the body as the body is lifted up to the starting position.
-In contrast to the original starting position, at this point the arms should be in a position parallel to the ground with the hands at shoulder height.
-Return to position where thighs are parallel with the ground and the arms are straight and hanging between the knees and repeat the motion up to 15 times.
-The intensity of this exercise may be increased by increasing the weight in the hands.

Yours in health,

Jim Bompensa

Haddonfield Personal Trainer Jim Bompensa outlines how to work multiple muscles in unison to increase your fitness return on time invested.

2009-10-26T12:57:00.000-07:00

Haddonfield Personal Trainer Jim Bompensa outlines how to work multiple muscles in unison to increase your fitness return on time invested.

Your time is valuable. If you think of your time as currency, currency that can never be replaced, you will certainly want to get the most bang for your buck. If you value your time and take time management seriously while striving to get the most out of your workouts than you need to work as many muscles as possible at the same time. This method of exercise will provide numerous benefits:

First, you will fatigue more muscles in less time. In order to create a well rounded full body tone, you must work every muscle in the body to the point of fatigue. I recommend doing this two times per week. Since there are numerous muscle groups to be worked, you may find it hard to budget enough time to properly work all of them. By utilizing multiple muscle groups in unison, you create a more time efficient and effective workout routine.

Second, you will illicit positive changes to your cardiovascular system. Because so many muscles are moving at the same time, a greater amount of blood flow is required. This will raise your heart rate and provide a greater benefit to cardiovascular system. Oxygen is required to fuel muscle movement. When more muscles are moved more oxygen is required. Blood delivers oxygen and since the heart pumps the blood, more cardiovascular involvement is required. Hence, a more efficient cardiovascular system is the final product.

Finally, you will burn more calories. By creating more muscle movement, more calories are required. One of the biggest reasons people exercise is to loose weight or keep from gaining weight. Calorie expenditure is critical in weight loss and weight management. The more calories burned the more body fat is lost or the less body fat is retained. When more muscles are moved more calories are burned in a shorter time frame.

Time efficient workouts are my specialty. I create workouts for busy clients. In order to create these time efficient workouts, I utilize two methods to create coordinated muscle movement.

First, I combine lower body exercises with upper body exercises. An example of this type of exercise is the squat with lateral raise. Follow the instructions below to complete this exercise.
1) Begin with arms extended at your side with slight bend in elbows. Your feet should be
just a little wider than shoulder width.
2) Arms should not be touching the body.
3) The body should be lowered to a position where the thighs are parallel to the ground.
Arms should stay steady while lowering the body.
4) With both feet firmly planted on the floor, the body should be lifted back to starting
position. Both arms should be lifted laterally away from the body while pushing
up with the legs.
5) In contrast to the original starting position, at this point the arms should be in a
position parallel to the ground.
6) Return to position where thighs are parallel with the ground and arms are extended at
the side and repeat.
7) A constant angle should be maintained at the elbow joint throughout this exercise.

Second, I combine upper body resistance exercises with cardio movements. An example of this would be walking on the treadmill while curling hand weights. If you need help finding a treadmill, refer to smoothfitness.com . Follow the instructions below to complete this exercise.
1) Attach safety harness and begin walking.
2) While walking start with arms extended down with palms facing forward.
3) The elbows should be slightly bent.
4) While keeping palms facing up, pull hands upward toward the shoulders.
5) It is very important to keep the elbows tight against the body to prevent using shoulder muscles.
6) Return arms to start position and repeat.

I wish you the best of luck in your fitness journey!

You should always consult your physician before undertaking any exercise routine and gain his or her approval. A warm up and a cool down should be included with every workout routine.

HAddonfield Personal Trainer Jim Bompensa Provides Tips on Getting your Child Interested in Fitness

2009-09-21T10:17:00.000-07:00

Integrate fitness into your child’s lifestyle safely and effectively.
By: Jim Bompensa

It is never too early to get a child interested in fitness. In order to safely and effectively integrate fitness into their lifestyle, it is important to provide the proper type of program for your child.

Expose your child to fitness at a young age. It is important to get your children interested in fitness by enrolling them in activities that will teach them the importance of exercise as well as show them that exercise can be fun. Between the ages of 5 and 10, organized athletics such as soccer, little league, or martial arts will provide physical activity in an enjoyable atmosphere. At this age it is most important to provide positive fitness experiences.

From the ages of 10 to 13, children expressing interest may be introduced to exercises which utilize the body’s natural weight. Examples would be squats, lunges, pushups, crunches, etc. This will help them to develop the physical awareness of how their body works.

From 13 to 15 adolescents may be introduced to weight training exercises. In this age range it is important to be sure not to use heavy weights. Most adolescents are still growing at this point in their life. It is imperative that the body be permitted to develop in the proper manner before heavy weight loads are introduced to it. Weight loads should be kept to a level at which all exercises can be performed for 20 repetitions.

After the age of 15 many teens become involved in more highly competitive athletic programs.
At this time they may express an interest in moving up the intensity of their exercise routines. The speed at which a child’s body develops will vary from one child to the next. The bones and connective tissue structures must be strong enough to sustain increased exercise loads. Your physician should be consulted to be certain your teen’s body frame is prepared.

Remember, the best way to teach is to set the proper example. If you lead the way, they will follow. The foundation for your children’s lifetime exercise habits will be formed in your house. Take this responsibility seriously!

2009-09-19T09:03:00.001-07:00

Haddonfield personal trainer Jim bompensa digitally downloaded boot camps available at lean18.com

Jim Bompensa outlines a 10 minute workout

2009-09-13T11:14:00.000-07:00

Did you know that you can work your entire body by incorporating these four exercises into a 10 minute routine?

The secret to effective time efficient exercise is multi joint movements. Multi joint movements are exercises that require many muscles to work in order to cause motion at more than one joint. Try this workout to get the heart pumping and the body burning. Follow the outline below for a circuit that will elevate your heart rate while toning every muscle in the body.

1) Begin with a cardiovascular exercise of your choice. This exercise should be performed for 2 minutes. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.

2) Quickly switch to the following exercise circuit. Perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows

3) Begin a second bout of a cardiovascular exercise of your choice. Remember, this exercise should be performed for 2 minutes divided into the following intervals. Perform 30 seconds at a perceived level of 6 on a scale of 1-10. Follow this with 30 seconds at a perceived level of 8 on a scale of 1-10. Repeat these intervals for a second time.

4) Quickly repeat the following exercise circuit. Remember to perform each exercise for 30 seconds and begin the subsequent exercise immediately after. Instructions on how to perform each exercise are included at the bottom of this blog.
Squats
Pushups
Dumb bell Rows
Squats
Pushups
Dumb bell Rows

Keep in mind, I do recommend making the time in your schedule to exercise for more than 10 minutes per day. I do however support these short exercise bursts as a minimum lifestyle addition that will produce amazing results when time is limited.

Movement 1: Squats
Target:Gluteus, Quadriceps, Hamstrings, Core
Squats work all of the major muscles of the lower body. They especially work the thighs and the gluteus muscles (muscles of the buttocks).
1) Your feet should be just a little wider than shoulder width.
2) The body should be lowered to a position where the thighs are parallel to the ground.(Beginners may want to start by going only half way down.) (This motion should feel as if you are sitting into a chair.)
3) With both feet firmly planted on the floor, the body should be lifted back to starting position.
4) Repeat motion.
5) The knees should not be locked at the top of the motion and they should always remain behind the toes.
Alternate Movement: Chair Squats
This exercise may be used by those who have trouble with balance. It may also be used as a starting point for those who need to develop the leg strength necessary to provide enough force to change direction of the motion from down to up. However, the goal should be to graduate to a traditional squat.
1) Begin by sitting in a sturdy chair.
2) The feet should be just a little wider than shoulder width.
3) The body should be lifted to a position where there is a slight bend in the knees.
4) Lower body back to starting position.
5) Repeat motion.
6) The knees should always remain behind the toes.

Movement 2: Pushups
Target:Chest, Shoulders, Triceps, Core
1) Begin with the hands flat on floor and toes on floor.
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be almost parallel to the floor.
6) Lower the torso toward the floor by bending the elbows to 90 degrees. At this point the body will be parallel to the floor.
7) Return to start position.

Alternate Movement: Bench Pushups
This exercise may be used if kneeling on the ground causes pain in the knees.
1) Begin with the hands on a solid object. (Examples: Bench, Back of Couch, Desk)
2) Arms should be straight with a slight bend at the elbows.
3) Fingers should be facing straight forward.
4) The body should be straight from the ankles to the shoulders.
5) The body should be making a 45 degree angle with the floor at the feet.
6) Lower the torso toward the bench by bending the elbows to 90 degrees.
7) Return to start position.
8) Be sure to maintain the integrity of the straight line from the ankles to the shoulders throughout the entire movement.

Movement 3: Dumb bell Rows
Target:Upper Back, Biceps, Core
1) Begin with a slight bend in both knees.
2) The upper torso should be at a 45 degree angle at the hip joint.
3) Both arms are hanging directly below shoulders with slight bend at the elbows.
4) Pull arms up to a position where the elbows are higher than the torso.
5) Hands should be even with the hip joints.
6) Return to start position and repeat.

Alternate Movement: One Arm Dumb bell Row
This exercise may be used if Dumbbell Rows place strain on the lower back.Perform 30 seconds on each side.
1) Begin with right knee and right hand on a bench or chair.
2) Left arm is hanging directly below shoulder with slight bend in elbow.
3) Pull left arm up to a position where the elbow is higher than the torso.
4) Left hand should be even with left hip.
5) Return to start position and repeat. Repeat on opposite side.

You should always consult your physician before undertaking any exercise routine and gain his or her approval. A warm up and a cool down should be included with every workout routine.

2009-09-11T17:05:00.001-07:00

Personal training in haddonfield
www.bodyphysicsfitness.com

2009-09-09T10:38:00.001-07:00

Jim bompensa seven minute glute blasting workout www.targetmoves.com

2009-09-08T13:44:00.001-07:00

Jim bompensa's seven minute secret to tight abs www.targetmoves.com

Haddonfield Boot Camp

2009-09-08T12:58:00.001-07:00

JIM BOMPENSA'S
HADDONFIELD BOOT CAMP
PROGRAMS AT
BODY PHYSICS
All Fitness Levels Welcome!
The Outdoor Boot Camp program is a fun alternative to indoor exercising. The groups meet at 5:30 am or 6:15pm three days per week at one of three parks located close to Body Physics Health and Fitness Center in Haddonfield. The program consists of a combination of resistance, cardiovascular, endurance, flexibility, and agility training.
In order to deliver a challenging, effective, and safe program to all participants, Boot Camp focuses on three components that are essential:
1) Cardio-Strength Training: cardiovascular exercise to keep the heart rate lifted is strategically mixed with muscle-building strength training to increase the participant?s metabolism. Thereby burning calories at a higher rate throughout the day.
2) An Effective and Realistic Eating Plan: most Americans will find that they should eat more often if they want to loose body fat. In order to keep the metabolism operating efficiently it is imperative to eat a variety of healthy foods throughout the day. Many traditional diets set the stage for failure. By offering advice that is less than sound, they create a yo-yo effect.
3) Professional advice and motivation: people need correct information, guidance, motivation and support to achieve their fitness goals. We will provide the motivation and information, the participants draw on each other for support.
The participants in the Body Physics Boot Camp program make a commitment to achieve their fitness goals once and for all. Body Physics has made the commitment to get them there.
The Body Physics Boot Camp Program is safe enough for the beginner to exercise, but will be a challenge for even the most experienced athlete.
To learn more, call Jim at 856-220-0873

All Participants receive The Body Physics Eating Plan at no extra charge.

The Body Physics Eating Plan is "A Way of Eating." It is not a diet! When you begin The Body Physics Eating Plan, you will be amazed at how unrestrictive food choices are. This plan has been proven to be effective in fat burning and weight loss and there a no calories or points to count -- EVER. By following The Body Physics Eating Plan, you will learn the following:

1) The 4 Body Physics Food Groups.
2) How to chose the correct serving size.
3) How to determine the how much food you should eat without counting points or calories.
4) The importance of eating more smaller meals throughout the day.
5) The difference between good and bad carbs.
6) Why carbs are not the enemy.
7) How to choose a lean protein and a good fat.
8) The importance of fruits and veggies.
9) How to eat healthy for a lifetime.
10) Much more!

All participants will also receive the Body Physics Accelerated Leaning Program.

Burn off the stress of a tough day at work the healthy way!
Contact Jim at 856-220-0873 for more information.

Body Physics Boot Camp

2009-09-08T12:58:00.000-07:00

OUTDOOR BOOT CAMP
PROGRAMS AT
BODY PHYSICS
All Fitness Levels Welcome!
The Outdoor Boot Camp program is a fun alternative to indoor exercising. The groups meet at 5:30 am or 6:15pm three days per week at one of three parks located close to Body Physics Health and Fitness Center in Haddonfield. The program consists of a combination of resistance, cardiovascular, endurance, flexibility, and agility training.
In order to deliver a challenging, effective, and safe program to all participants, Boot Camp focuses on three components that are essential:
1) Cardio-Strength Training: cardiovascular exercise to keep the heart rate lifted is strategically mixed with muscle-building strength training to increase the participant?s metabolism. Thereby burning calories at a higher rate throughout the day.
2) An Effective and Realistic Eating Plan: most Americans will find that they should eat more often if they want to loose body fat. In order to keep the metabolism operating efficiently it is imperative to eat a variety of healthy foods throughout the day. Many traditional diets set the stage for failure. By offering advice that is less than sound, they create a yo-yo effect.
3) Professional advice and motivation: people need correct information, guidance, motivation and support to achieve their fitness goals. We will provide the motivation and information, the participants draw on each other for support.
The participants in the Body Physics Boot Camp program make a commitment to achieve their fitness goals once and for all. Body Physics has made the commitment to get them there.
The Body Physics Boot Camp Program is safe enough for the beginner to exercise, but will be a challenge for even the most experienced athlete.
To learn more, call Jim at 856-220-0873

All Participants receive The Body Physics Eating Plan at no extra charge.

The Body Physics Eating Plan is "A Way of Eating." It is not a diet! When you begin The Body Physics Eating Plan, you will be amazed at how unrestrictive food choices are. This plan has been proven to be effective in fat burning and weight loss and there a no calories or points to count -- EVER. By following The Body Physics Eating Plan, you will learn the following:

1) The 4 Body Physics Food Groups.
2) How to chose the correct serving size.
3) How to determine the how much food you should eat without counting points or calories.
4) The importance of eating more smaller meals throughout the day.
5) The difference between good and bad carbs.
6) Why carbs are not the enemy.
7) How to choose a lean protein and a good fat.
8) The importance of fruits and veggies.
9) How to eat healthy for a lifetime.
10) Much more!

All participants will also receive the Body Physics Accelerated Leaning Program.

Burn off the stress of a tough day at work the healthy way!
Contact Jim at 856-220-0873 for more information.

2009-09-08T12:51:00.001-07:00

Body physics boot camp haddonfield's toughest fitness challenge www.bodyphysicsfitness.com

2009-08-30T10:35:00.000-07:00

Stay fit during pregnancy to set the stage for manageable post pregnancy weight loss!

Exercise is a terrific way to help your body prepare for childbirth and keep from gaining excess weight during pregnancy. It will also help you lose weight after childbirth.

If you choose to exercise during your pregnancy, there are some important guidelines that you should follow.

1. If you have been exercising regularly, you can generally maintain your fitness routine throughout your pregnancy. It is important that your program does not violate any of the other guidelines below.
2. If exercise is new to you, you should start very slowly and perform exercises at a very low intensity level.
3. Listen to your body. It will give you signs to let you know if you are working too hard. You should never exercise to the point of exhaustion or breathlessness. Do not worry about maintaining a high heart rate level. You may be your own judge. If you feel you are working at a 5 on a scale of 1-10, you are working hard enough.
4. Take breaks as necessary and drink a lot of water. Water is important in helping your body maintain the proper temperature for the baby.
5. Do not exercise in hot weather. It is better to exercise inside in the air conditioning.
6. Do not wear restrictive clothes that will limit blood flow.
7. Avoid any contact exercise such as athletics, kickboxing, or high impact activities such as jump roping unless approved by your doctor.
8. If you do exercise outside, avoid unstable surfaces.
9. During the second and third trimesters, avoid exercises that require you to lie flat on your back. This will decrease blood flow to the baby.
10. Understand that your body changes during pregnancy. One of the major changes is that it releases a chemical called elastin. It is a chemical that causes your ligaments and tendons to be more lax. This process prepares your body for child birth. You must remember this while exercising. At this time, it is very important to work each exercise in the proper range of motion.
11. The final and most important guideline is to listen to your doctor. Every pregnancy is different, and only your personal physician knows what is best for you. Discuss all the details of your exercise and diet routine before you implement them. Get his or her approval before you begin. This is a must!

Have a wonderful pregnancy and best of luck to you and your family.

2009-08-21T08:53:00.001-07:00

Outdoor exercise on sunny days is a great way to change up your workout. Try interval training. Alternate running with squats and lunges.

2009-08-19T08:35:00.001-07:00

Haddonfield's toughest fitness challenge body physics boot camp
www.bodyphysicsfitness.com

2009-08-18T18:00:00.001-07:00

Squats are one of the most effective multi joint exercises

Tone your problem areas in 7 minutes!

2009-08-18T13:39:00.000-07:00

Let Jim Bompensa help you tone your problem areas in minutes!
www.targetmoves.com