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

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

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

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

view his website at www.bodyphysicsfitness.com

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

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

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

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

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

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!

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.

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!

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.