Below are some articles in which Body Physics has been featured

THE HADDONFIELD SUN

MAY 18, 2005

Fitness Boot Camp Attracts Interest

Boot camp is normally reserved for the military, but a local fitness center has attracted a whole host of recruits to its boot camp, says owner Jim Bompensa.

Body Physics, a Haddonfield-based fitness center, recently launched a new experiment designed to appeal to the hard-core members. But the 5:30 AM military-like exercise regimen has attracted a wide variety of participants.

"My original intention was to design a challenging workout for our current members and to provide them with a fun and new approach to getting fit for the summer, said Bompensa.  I originally planned on attracting some of our more experienced members who really wanted a tough challenge.

What Bompensa discovered was that a number of new members and others in the area have signed-up for the six week program that meets three days a week at a local park.

The forty-five minute session consists of a combination of resistance, cardiovascular endurance, flexibility and agility training, and incorporates three essential fitness components according to Bompensa: cardio-strength training, an effective and realistic eating plan, and, professional advice and motivation.

"The workout kicks butt, burns thighs and gives me energy that lasts all day," says Cathy Brigandi a 50 year old secretary from Waterford Township that has exercised off and on for years, never actually achieving her goals. Brigandi has decided to take the boot camp to finally provide her the avenue to reach those goals.

No matter what your level and experience, you can become involved in this program, says Bompensa, a fitness expert with over ten years experience in personal training. While the name may sound intimidating, the comradery of the group workout is really a lot of fun. The group is achieving amazing results.

Action News Health Check Special Report:

Below is the transcript from when Jim appeared on Channel 6 Action News with Anita Brickman!

Winter clothing can hide a lot of sins.

Extra desserts and days spent inside hide under bulky layers of wool.

But warmer weather is here and there's no hiding underneath sweaters anymore.

So Healthcheck reporter Anita Brikman found out from an expert how to target the trouble spots.

Summer is just around the corner, and stores everywhere are showcasing fashions fit for the season.

Short dresses with spaghetti straps, skimpy tops, and shoulder-bearing evening wear... Is your body ready?

Jim Bompensa/professional trainer: "Summer's coming, on the beach, running around- gotta look good!"

We asked pro trainer Jim Bompensa to take us through some exercises targeting four trouble spots that appear once the winter clothes come off: The shoulders, arms, buttocks, and calves.

Jim Bompensa/professional trainer: "We'll start with some shoulder exercises- because of the low-cut dresses for the summer."

Christine demonstrates the "lateral raise" using free weights.

That move- along with the shoulder press ? can give a woman upper-body definition.

Then there's the triceps kickback to fight those flabby arms.

Tina shows us the proper technique.

Jim Bompensa/professional trainer: "Very important to keep the back straight, keep the arm straight, and by just rotating at the elbow joint, you should begin to feel a nice burn along that tricep."

Squats like these are great for toning the legs and backside.

Beginners can hold onto a support for balance; more advanced exercisers can add a weight bar.

The same holds true for lunges ? just make sure your knee doesn't extend past your toes or you could risk an injury.

Jim Bompensa/professional trainer: "Very important to keep the center of gravity- up and down."

Then, try a simple up and down motion to strengthen and tone the calf muscles.

Bompensa suggests repeating each exercise 8 to 12 times, in sets of 3.

But to see the muscle- you also have to burn the fat.

Jim Bompensa: "These exercises will help you develope nice muscle underneath the fat, but there is a fat layer over it. And although you're burning some calories here, you need to step on that cardio equipment, do some running, or bicycling outside- the weather's nice now. One way to banish that extra fat...you can try an elliptical trainer...one of the hottest pieces of equipment in the gym these days."

Such cardiovascular workouts are essential to get rid of weight that's accumulated around your waist, hips and backside.

Then add some strength training ? to sculpt a body that's ready for summer.

HAMMONTON NEWS

Fit Bits By: Jim Bompensa

-Exercise Your Entire Body, Not Just Your Problem Area-

     One of the most common misconceptions I encounter from new members is the fact the belief that they need to feel all of their exercises in their main problem areas. For example, many new members are interested in decreasing their waist size. When I give them a workout that only spends about five minutes actually working their abs, they feel as if they are wasting their time. What they need to understand, and what I hope you will also understand after reading this article is that other than lipo-suction, there is no possible way to spot reduce fat. Since lipo suction is out of the question for most people, lets get into why you can not spot reduce and must take an overall approach to weight loss.

      Much like the gas reserve in the tank of your car, fat is a stored fuel reserve in your body. When your car uses gas, the front half of the gas tank doesn't decrease in level faster than the back half. Your fuel reserve, which is fat, works in much the same way. If you think of your outer layer of skin as the top of your gas tank, you will understand that the fat recedes away from it at a similar rate throughout the entire body.

      Much like your car, your body burns more fuel when more demands are put on it. If you drive faster or run faster, you will use more fuel. If your car is packed with a heavy load or if you carry a heavy load, you use more fuel. So the harder you work, the more fuel you will use. No matter how much fuel you do use, it always decreases the same way. It lowers from the top of the tank to the bottom. It doesn't even matter if your car is front wheel drive, rear wheel drive, or four wheel drive, the fuel always comes from the same place.

      Hopefully this analogy helps you understand why you can not spot reduce. Now that you understand why you can not spot reduce, lets explore ways that will help you to reduce your overall body fat levels and increase your lean muscle tissue.

      Regular aerobic and strength training exercises are integral to the success of any weight loss program. Changes associated with regular aerobic exercise include weight loss, improved oxygen uptake and delivery to muscles, increased heart stroke volume, decreased resting heart rate, decreased systolic and diastolic 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 strength 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.

     Some examples of regular aerobic exercise include riding a bicycle, walking, aqua aerobics, playing tennis, jogging, cardio kick boxing classes, cycling classes, and any other exercise that raise your heart rate level.

     Some examples of strength training exercises include lifting dumb bells, pilates classes, pushups, body weight squats, and the use of weight lifting machines.

     Whatever your age or fitness level, it is necessary to get yourself on a comprehensive professionally designed exercise program. This program should work all of the major muscles of your body, as well as include a cardiovascular component.

The Correct Weight Training Routine Is Crucial

For All Exercise Programs

By: Jim Bompensa

Jersey Fit Magazine

October/November 2005 Issue

The importance of weight training has become widely known in recent years.  No matter what your fitness goals, whether they include fat loss, muscle gain, or improved athletic performance, your workout must contain a comprehensive weight training component. Benefits associated with weight training include:

Increased Lean Muscle Mass:                                                                                             

Increased lean muscle mass leads to increased strength, power, and endurance.  This improved muscular performance will allow the body to perform daily activities as well as athletic maneuvers with a higher level of proficiency.  

Increased Metabolic Rate:                                                                                          

Developing lean muscle tissue will increase the body's ability to burn more calories during all activities, including rest.

Increased Bone Density:                                                                                                      

A comprehensive weight training routine will cause the body to send much needed minerals to the skeletal system.  As a result of the increased mineral deposits, bone density will increase.  This helps to prevent osteoporosis.

Enhanced Athletic Performance:                                                                                           

When the correct exercises are performed to strengthen muscles associated with specific athletic moves, the performance of those moves in competition will undoubtedly improve.

Injury Prevention:                                                                                                          

When muscles around joints are made stronger, they provide support and stability for those joints.  This support will provide the body with much needed protection during all activities.

Improved Balance and Flexibility:                                                                                

Stronger, more flexible muscles improve the body?s ability to deal with daily imbalances and external forces.  This leads to more fluid body movements and a decreased chance of falls.

Decreased Coronary Risk Factors:                                                                              

Weight training has been shown to aid in decreased cholesterol levels, improve HDL/LDL ratios, and lower blood pressure.

Decreased Recovery Time:                                                                                                            

Weight training strengthens muscles which surround injured areas. In addition to providing this added support, weight training causes increased blood flow to these areas. This increased blood flow speeds the healing process.

Improved Quality of Life for Senior Citizens:                                                                           

Weight training will decrease and in many cases reverse muscle atrophy (shrinkage) associated with the aging process. This will allow for increased activity participation and decreased incidence of injury.

Increased Self Image and Confidence:                                                                                 

Weight training is the only true way to change the body?s shape.  When specific muscles are worked, they can change the body?s structural system.  By increasing lean muscle tissue in targeted areas a more aesthetically pleasing physique can be created.  An increase in self confidence is very common with an improved physique and increased functional abilities.

While the importance of strength training is widely known, the methods of implementing the correct weight training routine are more elusive.  In order to achieve the correct benefit from a weight training routine, the goals must be clearly defined.  Is the goal of the routine to increase functional strength, improve athletic performance, or to make a specific daily task less strenuous?  Furthermore, in the case of athletic performance, is it a sport requiring increased muscle strength, increased muscle endurance, or a combination of the two?  Other pertinent information includes; the person?s age, any injuries, past exercise experience, and daily challenges.

The wide range of variables associated with designing the correct weight training program can make it a confusing process.  For this reason it is important to consult with an experienced fitness professional.  Many health clubs provide assistance in designing a basic weight training routine. However, in order to design a routine that will lead to specific goals, a few sessions with a certified personal trainer are well worth the minimal expense.  Body Physics, a Haddonfield based fitness center offers customized fitness memberships.  Every member receives a personalized weight training routine and continued professional guidance as part of the membership package.  For more information go to www.bodyphysicsfitness.com.

What Type of Weight Training Routine is Right for You?

I am a distance runner:                                                                                                    

Long distance running requires a high amount of muscle endurance in the upper body as well as in the lower body.  Among other exercises, a weight routine for the distance runner should focus on exercises which will strengthen the upper back, shoulders, and upper and lower legs.   These exercises should be done with minimal rest, moving immediately from one exercise to the next performing around 20 repetitions for each exercise.

I just want to lose some fat around my waist and in the back of my upper arms:             

Since you can not spot reduce body fat (for a complete explanation, refer to http://www.bodyphysicsfitness.com/12.html.) it is imperative to perform a well rounded weight training routine  focusing on  all of the major muscles of the body.  Exercises which utilize many muscles at the same time would be most beneficial.  Such exercises include squats, lunges, pushups, and lat pull downs.  These exercises should be done with minimal rest, moving immediately from one exercise to the next.  Approximately  20 repetitions should be completed for each exercise.

I am going out for the football team next year:                                                                  

Football, along with many other sports requires maximal power in a short amount of time.  For this reason, when weight training for football, higher weight loads are required.  Along with the higher weight loads come less repetitions and more rest time.  Repetition ranges can vary from 1 to 10 and rest time is usually between 60 and 90 seconds.  Core exercises for football include the bench press, the squat, the dead lift, and the power clean.

I am a senior citizen just beginning to exercise:                                                          

Senior citizens should focus on exercises which increase their balance, coordination, and joint stability.  These exercises include chair sits, squats, outer thigh lifts, and any exercise which focuses on core strengthening (examples are crunches and back extensions).  The most important thing to remember is start out with light resistance and slowly increase it.            

If your goals are not included in the above list or if you have physical limitations feel free to schedule a complimentary consultation at Body Physics Fitness Center 856-220-0873.

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the past 10 years.  He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ.  He can be reached for questions by email at JBOMPENSA@hotmail.com. 

SJ Magazine

June 2005

This is a portion of the article

"Changing Lives: How Personal Trainers Reshape

Your Body - and Your Life."  

By: Marianne Aleardi

What Works For You?

"We asked SJ certified personal trainers the one exercise you want to be sure to include in your workout.  Here's their advice:"

"Lunges.   The lunge is the whole show.  It hits every muscle in the leg.  Do it slow, and pull yourself up with the front leg.  Don't push off the back leg and pop up."

-Bert Astacio, The Firm Fitness Center

"Push-ups.  Most people who go to the gym can't do a basic push-up, but that exercise works the chest, shoulder,triceps and abs.  It's the same exercise you do in high school.  You just forgot about it."

-Ramoncito Herrera, Future Fitness, Mount Laurel

"Squats.  This is probably the most important exercise for toning legs.  Just be sure you don't let your knees go too far over your toes.  Also, don't lock your knees when you stand up."

-Jim Bompensa, Body Physics, Haddonfield

"Any core exercise.  One example is the single leg stretch.  Lay on your back with your head on the floor, looking toward your knees.  Pull your knees to your chest.  Keep one at your chest and extend the other.  Then switch legs.  Inhale and exhale with every movement."

-Oi Kam Acheson, New Jersey Health & Fitness Center