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

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.

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.

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.

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

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!

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

Jim Bompensa outlines a 10 minute workout

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.

Personal training in haddonfield
www.bodyphysicsfitness.com

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

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

Haddonfield Boot Camp

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

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.

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

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.

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

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

Squats are one of the most effective multi joint exercises

Tone your problem areas in 7 minutes!

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