Smooth Fitness Blog

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.

This past October, the Smooth Fitness team came across a blog that had set out on a bold mission to help change the lives of two deserving mothers – Mamavation.com.  The idea was simple: Give two moms the opportunity to change their lives together by entering into a 7-week healthy living boot camp that provides them with the tools and support they need to succeed all while sharing their journey with the Mamavation community.

Alyssa Becthold and Stacie Connerty were selected to be the two moms who would undertake the 7-week journey with the support of Leah Segedie, Mamavation Founder, and a team of experts that included nutritionists, therapists, coaches and thousands of moms from across the globe.  Smooth Fitness was so impressed with the campaign that we decided to partner with Mamavation to help Alyssa and Stacie reach their fitness goals.

Smooth Fitness provided both Alyssa and Stacie with their own Smooth 6.45 treadmill delivered directly to their homes.  We then followed their journey as they began to transform their lives and became an inspiration for thousands of followers.  Together, Alyssa and Stacie combined to lose 41 pounds during the 7-week campaign – and they’re note finished yet.

In addition to continuing their own journey, Alyssa and Stacie will be acting as mentors for the next 2 Mamavation moms.  The search for the next two Mamavation moms will begin shortly after the New Year with the next campaign kicking-off in late January.  Smooth Fitness will once again be partnering with Mamavation and provide units to both moms to help them reach their fitness goals.

Congratulations to Alyssa and Stacie for all their success.  We’re looking forward to the launch of the next campaign that will change the lives of two more moms.

For more information please visit Mamavation.com.

With the cold weather upon us, it is time to put some thought into keeping our families active and fit this winter.  I have included some great winter activities that are both fun and healthy. If you use this information you may find that keeping fit is also a great way to tighten the family bond.  Remember, your children’s life long fitness habits are developed in your home.  Please take this responsibility seriously!

Outdoor activity:Cold weather should not prohibit your enjoyment of the outdoors.  Consider the following exhilarating outdoor activities this winter:

• Skiing and Snowboarding are not only fun, but they also work most of the major muscles in the body.  They are also a great way to challenge your balance and coordination.  If you are new to these activities, I recommend you seek some professional lessons before you begin.
• Hiking is an outdoor activity that almost any one can participate in.  Most family members, both young or old can enjoy a hike together.  This activity is not only great for burning calories, but it also provides invaluable family bonding time.

Indoor Athletic Activities & Indoor Fitness: Indoor sports such as basketball and soccer are tremendous ways to keep moving when the weather prohibits.  Organized sports benefit the participant in many ways.  Along with offering an aerobic workout, they also help to build communication skills, muscle coordination, and muscle strength.

Martial Arts classes provide many benefits to the participants, including a great indoor workout.  One of the most important benefits is the development of long term goal setting.  One of the first lessons taught in martial arts classes is on focus and perseverance.  Each participant begins as a white belt and sets their sights on becoming a black belt.  Without focus and perseverance, this goal would not be met.  These lessons carry over into all aspirations in life, whether they be fitness related or not.

Indoor Fitness Equipment: When you are not able to exercise outside and other athletic activities are not available, indoor fitness equipment is a great way to stay active.  Weight training offers many benefits including increased strength and coordination.  The use of a treadmill or an elliptical machine is a nice way to elevate your heart rate and burn calories.

Indoor Active Video Games: While video games are generally not considered a method of exercise, I  must say there are some games that offer a very challenging workout.  I have experienced games that require dancing, jumping, and even virtual kickboxing.  If you do a little research before you buy a game, you will find that some games offer a great way to keep the family active and bond through fun.  Believe me, there are games that are tough and worthwhile workouts.

I hope that this information proves beneficial in your quest to keep your family fit and unified this winter.  Always try to pick activities that require family participation or family support.  Remember, the family that plays together stays together.

Best of luck and stay warm!

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.

We are excited to announce the launch of the NEW SmoothFitness.com in early November 2009.

As the first internet retailer of fitness equipment, we know how important a high-quality Web site can be to our customers and have demonstrated this since 1996.

Along with the new site launch comes new features, new products and a collection of information and tips about working out and weight loss. Even though the look of our site is changing, we are still offering unbeatable prices, industry leading warranties and FREE shipping!

So come check it out and let us know what you think!

Also, look for more information on our new units - Coming Soon!

Exercise during pregnancy is a terrific way to help your body prepare for childbirth and keep from gaining excess weight during pregnancy.  It will also help you lose weight after childbirth.

If you choose to exercise during your pregnancy, there are some important guidelines that you should follow.

1. If you have been exercising regularly, you can generally maintain your fitness routine throughout your pregnancy. It is important that your program does not violate any of the other guidelines below.
2. If exercise is new to you, you should start very slowly and perform exercises at a very low intensity level.
3. Listen to your body. It will give you signs to let you know if you are working too hard. You should never exercise to the point of exhaustion or breathlessness. Do not worry about maintaining a high heart rate level. You may be your own judge.  If you feel you are working at a 5 on a scale of 1-10, you are working hard enough.
4. Take breaks as necessary and drink a lot of water. Water is important in helping your body maintain the proper temperature for the baby.
5. Do not exercise in hot weather. It is better to exercise inside in the air conditioning.
6. Do not wear restrictive clothes that will limit blood flow.
7. Avoid any contact exercise such as athletics, kickboxing, or high impact activities such as jump roping unless approved by your doctor. Consider using low impact exercise equipment such as treadmills or ellipticals.
8. If you do exercise outside, avoid unstable surfaces.
9. During the second and third trimesters, avoid pregnancy exercises that require you to lie flat on your back. This will decrease blood flow to the baby.
10. Understand that your body changes during pregnancy. One of the major changes is that it releases a chemical called elastin. This chemical causes your ligaments and tendons to be more lax preparing your body for child birth - remember this while exercising. At this time, it is very important to work each exercise in the proper range of motion.
11. The final and most important guideline is to listen to your doctor. Every pregnancy is different, and only your personal physician knows what is best for you.  Discuss all the details of your exercise and diet routine with your physician to get their approval before you implement them. This is a must!

Have a wonderful pregnancy and best of luck to you and your family.

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.

Welcome to the Smooth Fitness® exercise blog.

Our goal with this blog is to provide our current and future customers with information related to getting and staying in shape.

Global Health & Fitness

Sure, we’d like you to choose our equipment to help you achieve these goals, but, if you don’t, that’s ok, we just hope that we can help with some insights, tips and a little humor. To make sure we’re bringing you the best advise possible we’ve decided to team up with the fitness trainers at Global Health and Fitness for their expert knowledge and years of expertise.

We look forward to working out with you and reading your comments.

Enjoy, The Smooth Fitness Team