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

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

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

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

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

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

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.

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!

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.

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.