Smooth Fitness Blog

I recently had an eye opening conversation with a great friend.  This friend is active with fitness and has been around wellness for most of his life.  He discussed with me some recent medical concerns he had been working through.  These medical concerns included 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’m eating better.”

I was glad to hear 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’s very hard to find meatballs that are low in saturated fat.  Even homemade 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 often associated with the early history humankind, 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 their natural form.  Their meats are never fried and their carbohydrates all come from living sources.  Our primitive 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 simpler 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.

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.

Summer is the time for bathing suits and sleeveless shirts.  Many of the clients at my private training studio have been requesting extra workouts to help tighten their arms. Normally, I stress the importance of a continued full body approach to fitness that works every muscle and each energy system. In addition to that, I also 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, to 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’s great about this routine is that it can be done anywhere.  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.

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

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.

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.

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.

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.

Summer is upon us! Hopefully your summer will be filled with trips, parties, and quality time with the family.  It’s an exciting time of year.  One drawback to summer is 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’re on the go, it’s difficult to find a workout facility. Over the next few weeks, I’ll offer some creative solutions to help you fit exercise into your 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’m 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’re 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

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.

There’s a lot of talk about different styles of exercise.  Usually, conversation focuses on what type of workout will help to shed the most fat or build the most muscle.  However, there is another type of exercise that’s very important and often overlooked.  That is stretching.  The greatest benefit of stretching is increased muscle length.  When the length of a muscle is increased, it’s able to move safely through a greater range of motion.  This increased range of motion prevents injuries.  That’s the bottom line.  Decreasing my chance of injury is more than enough to get me to add stretching into my daily routine.

It would be wonderful if stretching every day were realistic for everybody.  However, most people are already trying to fit exercise into a very hectic schedule.  Therefore, I recommend stretching be included at a minimum of every other day.  My clients feel much more flexible even when we are able to stretch only 2 times per week.

I’ve included a basic but very effective 10 minute stretching routine below.  Include this routine into your regime every other day to aid in the lengthening of your muscles.  You’ll be glad you did.

Hold each stretch in a static position for 15 seconds then move on to the next one.  Work through the entire list at least once, but two times if possible.  Be careful not to bounce.  Once you settle into the hold position stay there for the entire 15 seconds.

Stretch 1:  Hamstring Stretch

• Begin seated on floor with left leg straight out and right foot tucked in against left inner thigh
• While keeping the back straight, reach as closely to left foot as possible
• The goal is to grab left foot  If unable to grab the foot, the goal should be to reach as close as possible
• Every time this stretch is performed, an attempt should be made to get a little closer than the last time
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 2:  Inner Thigh Stretch

• Sit with buttocks on the ground
• The knees are bent and the bottoms of the feet are together in front the body
• While keeping the back as straight as possible, place the elbows on the knees
• While maintaining a straight back, lean forward at the waist and press the knees apart with the elbows
• Hold this position for 15 seconds

Stretch 3:  Quadriceps Stretch

• Lie on the left side with the head resting on the left hand
• The left leg will be flat on the ground and extended straight
• Bend the right knee and grab the right ankle with the right hand
• Pull right foot as close to buttocks as possible
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 4:  Gluteus and Low Back Twist

• Sit on ground with left leg straight in front of body
• With the right knee bent, cross the right leg over the left and place the bottom of the right foot flat on the ground
• Place the left elbow on the outside of the right knee
• Place the right hand on the ground behind the body
• Pushing off the right knee with the left elbow, twist around until you are looking behind you
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 5:  Low Back Stretch

• Lie flat on the back
• With the legs together, grab behind the knees
• Pull the knees into the chest
• The head should stay flat on the ground
• The buttocks should lift very slightly off the ground
• Hold this position for 15 seconds

Stretch 6: Chest Stretch

• Begin standing with feet placed evenly on the ground, shoulder width apart
• Lift left arm to shoulder height with palm facing forward
• Place palm of left hand on any immovable object such as a doorway
• Gently turn shoulders to the right
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 7: Upper Back and Triceps Stretch

• Stand with feet shoulder width apart with a slight bend in knees
• Extend the left arm straight up over the head
• Bend the left arm
• Place the right hand on the left elbow
• While maintaining the bend in the left elbow, pull it slightly behind the head until mild discomfort is felt in triceps of left arm
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 8:  Rear Deltoid Stretch

• Stand with feet shoulder width apart with a slight bend in the knees
• While keeping the right arm straight, extend it across the chest
• Place the left hand above the right elbow and pull right arm across the body
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 9: Superman

• This is actually a low back strengthening exercise but it fits nicely into this stretch routine
• Lie flat on stomach with arms extended over head
• Lift both arms and legs just a few inches away from the floor
• Hold for 15 seconds
• Beginners may want to work each side separately
• If you are a beginner, lift the opposite arm and opposite leg
• Hold for 15 seconds
• Repeat on opposite side

Stretch 10: Calf Stretch

• Begin with the left leg forward with the knee bent
• Body weight should be braced against solid object
• The right leg is extended straight behind the body
• The right heel is flat on the ground
• Body weight should be centered over the front leg
• Stretch should be felt on the back of the lower leg
• Hold this position for 15 seconds
• Repeat on opposite side

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.

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
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.

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

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.

With Valentines Day upon us, I would like to take this opportunity to discuss how your loved ones affect your fitness journey.  The commitment to get fit and lose weight is a life changing endeavor. It will certainly be one of the most gratifying experiences of your life.  It has brought happiness to so many people and I am certain it will bring happiness to you also.  There are times when the resolve to stay fit is tested.  You may need to lean on the shoulders of your loved ones or they may need to lean on yours.

When you begin your fitness journey, let your family and friends know how important it is to you.  Let them know that you need their assistance in keeping on track.  Let them know that they may be called upon for support.  In the long run it will be better for all of you.  When you feel better about yourself, your relationships most likely will be stronger.

One way to engage the support of your loved ones is to include them on your fitness journey.  Invite them to join in when possible.  Always be welcoming, but never pushy.  You may be surprised how receptive they will be.  Try the tips I have included below to involve your loved ones in your fitness routine.

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

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

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.

As people age, the fear of losing their physical capabilities and ultimately their independence grows stronger.  As the years pass, our muscles weaken and atrophy and the functions related to those muscles become less refined.  If nothing is done to prevent this process, performing the activities of daily living becomes more difficult.  These activities may include taking a shower, walking down the stairs, or other more important acts such as lifting grandchildren.  When activities such as showering or walking down stairs become more difficult, independence is slowly lost.  The best way to slow this process and retain a higher quality of life for a longer period of time is through exercise.

In the list below, I have included some of the most effective exercises to halt muscle atrophy, promote muscle growth, and improve muscle balance and endurance.

1) Walking for exercise
Walking for exercise is a great way to simulate an everyday activity that is at the heart of remaining independent.  Walking strengthens the heart, helps with balance and coordination, and also strengthens all of the muscles of the lower body.  If walking outdoors is not an option consider utilizing a treadmill.

2) Squat
The squat is the most effective lower body exercise.  Our legs are our base of support.  They are our foundation.  When squats are included as part of a regular exercise routine, our foundation is strengthened.  By strengthening the muscles of the lower body, we are providing support for our hips, knees and ankles.  This will help to protect against falls and broken bones.

In order to perform a squat, follow the instructions below;
A) Your feet should be just a little wider than shoulder width.
B) 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.)
C) With both feet firmly planted on the floor, the body should be lifted back to starting position.
D) Repeat motion.
E) The knees should not be locked at the top of the motion and they should always remain behind the toes.

3) Back Exercises
As we age, our posture suffers.  In many people, we see the shoulders begin to shrug forward.  Slowly but surely, the forward tilt moves further down the torso.  The only way to prevent or reverse this process is to perform exercises that strengthen all of the muscles of the back.  Refer below for two great back exercises and instructions on how to properly perform them.

Dumbbell Rows
A) Begin with a slight bend in both knees.
B) The upper torso should be at a 45 degree angle at the hip joint.
C) Both arms are hanging directly below shoulders with a slight bend at the elbows.
D) Pull arms up to a position where the elbows are higher than the torso.
E) Hands should be even with the hip joints.
F) Return to start position and repeat.

Supermans
A) Lie flat on stomach with arms extended over head.
B) Lift both arms and legs just a few inches away from the floor.
C) Hold for 15 seconds.
D) Beginners may want to work each side separately.
E) If you are a beginner, lift the opposite arm and opposite leg.
F) Hold for 15 seconds.
G) Repeat on opposite side.

4) Core exercises
When we strengthen the muscles of the core, we receive many benefits.  We provide the body with support that helps both balance and coordination. We also lessen the likelihood of falls and provide extra support for our back.  Refer below for two great core strengthening exercises and instructions on how to properly perform them.

Crunch
A) While lying on the ground, begin with the feet placed evenly on it.
B) Shoulders and head should also be resting on the ground.
C) Lift head and shoulders off ground to a point where stomach is contracted and low back is still flat.
D) Return to start position and repeat.

Upper and Lower Crunch
A) While lying on the ground, begin with the feet placed evenly on it.
B) Shoulders and head should also be resting on the ground.
C) Lift head and shoulders and feet off ground to a point where stomach is contracted and low back is still flat.
D) Return to start position and repeat.
E) Feet and shoulders should not touch the ground between repetitions

As with any exercise routine I recommend that you consult your personal physician before beginning this one.  Good Luck and Stay Full Body Strong!

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.

I have been on many trips in my lifetime.  Some have been overnight getaways and some have been a week or longer .  Of course I always manage to have a great time, but for me if I miss a workout I feel as if I am losing ground in regard to my physical fitness.  That is mentally draining on me.  It detracts from my enjoyment of my trip. For this reason, I have developed workouts that I can do anywhere with little or no equipment.  These workouts have become a very enjoyable part of my traveling.  I look forward to finding unique ways to create an effective workout in any setting.

I have included an outline below for a great full body workout.  It can be utilized anywhere in the world with no equipment necessary.

I) Jog in place
1) Jog in place.
2) Important to stay on the balls of the feet at all times in order to protect
the knee and ankle joints.
3) As the knees are lifted higher, this exercise becomes more difficult.

II) Jumping Jacks
1) Begin with hands at the side and feet together.
2) While jumping into the air move arms and legs laterally away from the body.
3) When coming back to the ground, the arms should be raised to a height parallel to it.
4) At this point, the arms should remain straight and the hands should be
even with the shoulders.
5) While jumping into the air move the arms back toward the body.
6) When coming back to the ground, the arms and legs should be back to
their starting position.
7) There should always be a slight bend in the knees and the weight should remain
on the balls of the feet when they are in contact with the floor.

III) Squats
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.

IV) Pushups
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.

V) 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.

VI) DB row
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.

VII) Squats
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.

VIII) 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.

IX) Mountain Climbers
1) Begin in pushup position
2) Bend left knee, bringing left foot up even with right knee.
3) While returning left foot to starting position bend right knee, brining right foot up even
with left knee.
4) Continue to alternate this motion at rigorous pace.

X) Crunch
1) While lying on the ground, begin with the feet placed evenly on it.
2) Shoulders and head should also be resting on the ground.
3) Lift head and shoulders off ground to a point where stomach is contracted and low back
is still flat.
4) Return to start position and repeat.

Perform each exercise for 45 seconds.
Move quickly from one exercise to the next .
Work through the entire routine 1-3 times.
Total workout time for each completed routine will be approximately 9 minutes.

When physical fitness becomes a part of your life, you  will miss its absence.
Quick workouts are great way to get yourself off to a fresh start each morning of your trip.

I wish you healthy travels!

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.

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.

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.