Smooth Fitness Blog

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.

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.

I have the opportunity to work with many people from a variety of backgrounds and lifestyles.  Despite their differences, most people I work with at my private training facility are focused on similar results.  Their goals typically center on general fitness with a focus on weight loss and muscle tone.  I’ve found the best workouts to help my clients reach goals such as these always include a cardio-resistance training component.  Cardio-resistance training utilizes strength training exercises performed one after another with continuous movement.

When performing this type of workout, it’s very important to correctly use a workout method called active rest.  Without active rest, muscles will fatigue quickly and the workout will stall.  When active rest is properly incorporated into the workout, exercise can continue indefinitely with an elevated heart rate and without a need to completely stop motion in order to rest a particular muscle.

Before I worked out of my private training studio, I worked in a large gym with many members.  I was surprised to see how many people waste their time by taking long periods of rest between sets.  After this long period of rest, they follow it with another set of the same exercise and then rest again.  This cycle may repeat for one or even two hours.  These workouts did not seem very time efficient to me.  I quickly realized that workouts could be completed in half the time if those rest periods were taken out of the workout.  It was then that I began utilizing active rest.

The best way to implement active rest is to work opposing muscle groups on alternating sets.  For example, if a chest press is performed, the muscles of the chest and triceps are fatigued and the heart rate is elevated.  If a complete rest period is included after that set, not only will the chest and triceps muscles get a rest, but the heart rate also decreases.  Instead of stopping completely, I recommend moving to an exercise that uses opposing muscle groups. This will allow the chest to rest, but the use of the opposing muscles will maintain and elevated heart rate.  When performing a chest press, a great opposing exercise would be a seated row.  The seated row works the muscles of the upper back as well as the biceps.

A workout correctly outlined to incorporate active rest while working opposing muscle groups will effectively fatigue each muscle to the point of muscle failure.  It will also maintain heart rate elevation without a complete stop in movement for 30, 45, or even 60 minutes.

I recommend you try this effective exercise method for result-oriented, time efficient workouts.

Check back for upcoming blog posts outlining exercise routines that incorporate active rest!

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 a professional fitness trainer, I witness the benefits of exercise on a daily basis.  I’ve been fortunate enough to be surrounded and inspired by clients’ determination.  Over the years, I’ve witnessed clients regain physical capabilities they once thought were lost forever, rediscover confidence lost from surgeries, chemotherapy, and mental anguish, decrease dependence on medications, boost overall physical health, recover from cardiovascular problems, fit into old clothes, and gain a whole new outlook on life.  While clients who have great obstacles to overcome are extremely inspirational, everyone can benefit from exercise.

It’s important to remember exercise does a lot more than help you lose weight.  There are many other positive health benefits you can gain from regular physical activity.  The human body is amazing in how it can adapt itself to meet physical demands.  When you adopt a lifestyle which includes regular physical activity, you challenge your body in a positive way.  As you perform new exercises, you cause your body to make physical changes which make you stronger and healthier – the benefits of exercise.

Two important types of exercise training are cardiovascular training and resistance training.  Each affects your body in different ways. Both are equally important and should be part of any exercise routine.

Regular cardiovascular exercise leads to weight loss, improved oxygen uptake and delivery to muscles, increased heart strength, decreased resting heart rate, decreased blood pressure, reduced total cholesterol, increased good cholesterol, reduction in blood triglycerides, reduced effects of adult onset diabetes, and most importantly, decreased risk of heart disease and stroke. Research has shown that these changes can be seen with as little as two days of exercise per week.

Changes associated with resistance training are increased muscular strength, increased muscle endurance, increased bone mineral density (decreased chance of developing osteoporosis), increased metabolic rate, decreased incidence of injury, joint support, and increased balance and coordination.

You may notice all the positive changes listed above are the exact opposite of changes associated with aging.  It’s my belief that exercise is the fountain of youth.  Exercising may not guarantee a longer life, but it certainly will provide a better quality of life.  By maintaining both cardiovascular and muscular fitness, you’ll be able to maintain your independence and integrity for a lifetime.  And yes, if needed, weight loss will follow.

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.

Carbohydrates are an important part of a healthy diet, serving as the body’s main energy source.  Eating the optimal amount of complex carbohydrates is essential – you need just the right amount to fuel your body, but not so much that your body stores the excess as fat and causes weight gain.  If you’re extremely active, you’ll need more complex carbs to provide energy for your workouts than someone who’s not as active.

In order to make healthier carbohydrate choices, it’s important to know which sources are refined and which are complex, and understand how each carbohydrate type impacts your body.

Refined carbohydrates are stripped of their nutrients and their natural ability to regulate energy release into the body.  Refined carbohydrate sources contain high amounts of white sugar or white flour.  They include white rice, white bread, candy, soda, and even many juices.  This type of carbohydrate can be dangerous because it can cause drastic fluctuations in blood sugar and insulin levels, possibly leading to obesity or diabetes.

Complex carbohydrates have not been stripped of their nutrients and retain their natural ability to regulate energy release.  They include fruits, vegetables, beans, nuts, seeds, and whole grains, such as barley, brown rice, oats and wheat.  Complex carbs can be thought of as a time-released energy source.  Because they’re consumed in a form which is closer to their natural state, they provide sustained energy and are not readily stored as fat.

Following a healthy eating plan and creating weekly menus ahead of time will help you keep on track and ensure you’re eating a nutritious diet that includes whole grain, complex carbohydrates.  Making proper choices in selecting your carbohydrate sources is an important step in “Reaching 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.

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.

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.

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” energy 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.  Drink water whenever possible.

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.

Follow these holiday fitness tips for a guilt free holiday season!

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.