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.

Since protein cannot be stored in the body, it must be consumed so that it’s readily available for muscle repair and growth.  For this reason, I recommend lean protein be included with every meal.  Many protein sources are animal products and many animal products contain saturated fat.  Saturated fat has been linked to many dangerous effects on the body.  For this reason, it’s important to be aware of lean sources of protein.  I have included a list of lean sources of protein at the bottom of this article.

Generally, I recommend an intake of 15-30 grams of protein per meal.  This adheres to the national guidelines for protein intake, which is approximately 30% of calories from protein sources.  Activity level and body size are the main factors to determine how much protein should be consumed.  Since most people reading this article are actively exercising, I’ll make the assumption that your activity level is high.  As for body size, an easy way to estimate amount of protein needed is for those who weigh closer to 100 pounds to consume toward the lower end (15 grams) per meal and for those who weigh closer to 200 pounds or more to consume toward the higher end (30 grams).

At times, it’s difficult to find lean protein sources when on the run or living a busy lifestyle.  Protein supplementation has become very popular among exercise enthusiasts.  Many people utilize whey protein powders for convenient sources of lean protein.  Protein powders may be mixed with milk, water, or your favorite beverage to provide quick, high-quality protein.  Typically, whey protein powders contain around 20 grams of protein per serving, the perfect amount for a snack or post workout nutrient boost.  When selecting a whey protein powder, be sure to choose one that contains very little carbohydrate or fat and does not contain artificial sweeteners or flavors.

Stay Lean!

Some Examples of Lean Protein Sources:

• Beef – Lean Ground, Round Steak, Sirloin & Jerky
• Chicken Breast
• Low-Fat Dairy – Milk, Yogurt, Cheese, Cottage Cheese
• Eggs
• Fish & Seafood – Salmon, Tuna, Halibut, Scallops
• Legumes – Beans, Lentils, Peas, Peanuts
• Lean Ham
• Nuts – Almonds, Walnuts, Cashews
• Pork Tenderloin
• Whey Protein Powder
• Quinoa
• Seeds – Sesame, Sunflower
• Soy Products – Nuts, Tofu , Tempeh
• Turkey - Breast Fillets, Lean Ground
• Venison
• Whole Grains – Bulgur, Buckwheat, Barley

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.

My home is in the North East.  As you may already be aware, we’ve been hit with a major heat wave.  The effect of this heat on the body has been multiplied by extreme humidity.  This oppressive weather has affected anyone attempting to exercise outdoors, including my outdoor fitness boot camp classes.  The participants in my class have had a difficult time keeping up with the recommended activities due to their bodies’ inability to cool itself.  My solution to this problem was to offer an alternative to the outdoor classes.  On days where the weather makes it difficult and unsafe to exercise outdoors, I move the class inside.  As you may imagine, this creates a different exercise experience.  In some ways, this change of focus makes the workout more effective.  By challenging your body with new things, you are cross training.  Cross training utilizes different workout techniques and philosophies.  In the past, many people thought that cross training was something only associated with athletes.  Now fitness enthusiasts recognize this as the method to help everyone get the most out of their exercise routine.

I recommend that instead of using the hot weather as an excuse to skip your workout, use it as incentive to allow cross training to super-charge your workout!

Consider using the following exercise options to keep cool while giving your workout the change it needs.

1) Indoor Group Fitness Classes
There are many indoor exercise classes that are both exciting and effective.  These classes may include components of dance, martial arts, cycling, weight training, and yoga to mention a few.  I recommend that you try many different types of classes in an attempt to vary your cross training style.

2) Indoor Exercise Equipment
Indoor exercise equipment is an outstanding alternative to outdoor exercising.  There are machines that mimic almost any motion you can perform outdoors.  Cardiovascular exercise machines such as treadmills, ellipticals, and bicycles are a great way to simulate your favorite workouts.  It is also a good idea to use your indoor workouts as a chance to introduce yourself to strength training machines.  Strength training machines are designed to help you target and strengthen any muscle desired.

3) Circuit Weight Training
My personal favorite type of exercise is what I refer to as cardio resistance training.  This is a method of exercise that utilizes muscle building resistance training exercises with little to no rest between sets.  This limited rest will maintain your heart rate in its cardiovascular zone.  By maintaining an elevated heart rate while performing resistance training, you are getting two workouts in the time it takes to do one.

4) Exercise Videos
This is an excellent method if group fitness classes are not for you. If you would rather exercise at home, but prefer not to utilize exercise equipment, exercise videos may be the solution you are looking for.  There are numerous exercise videos that will provide both variety and motivation to your workouts.  These exercise videos may be purchased in DVD or downloadable form.

5) Indoor Organized Athletics
Organized athletics are a great way to have fun while staying in shape.   Some very effective and widely available indoor athletic activities include basketball, indoor soccer, racquetball, and swimming to mention a few.  These athletic activities help to provide a complete workout by utilizing various muscles and energy systems.

Don’t let the heat derail your fitness goals.  Instead take the workout indoors and try something new.  You may find it gives your workout the lift it needs.
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.

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.

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.

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.