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 Boot Camp Body Physics is 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 website www.bodyphysicsfitness.com

Body Physics Boot Camp -- Best of South Jersey 2011

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

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

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

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