HERE IS THE TRICK ONLY EAT ONE…ALTHOUGH IT MAYBE A BETTER QUALITY CALORIE. ALL IT TAKES IS 4tsp AND 2 RICE CAKES TO MAKE THIS SNACK A 500 CAL DISASTER

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.

Natural Discipline: Body Builder T.J. Morris by Raygon Fields

Natural bodybuilding is a healthier and drug-free way to build muscle and improve your form and physique. All natural body mass, wellness, and conditioning can be gained without the aid of steroids, growth hormones, insulin or any other illegal or banned substances.
Bodybuilders who train with enhancement [...]

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Sports are a microcosm of life. There are struggles where heroes fall short and there are struggles where a heroes rises to the occasion. Its almost like reality T.V., where we can see every facet of an athletes life. Sports can even give us confidence when the story enters our lives with humble [...]

Time for another episode of “Mike on his Soapbox”. I never claim to be Mr. Healthy, I’m just glad I can recognize pitfalls and pick myself up. I love my wife but she gets duped like all of us and brings home V8 Splash.

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.

I’ve been in the lab the past 3 weeks. Quite as kept lifting weights is easy for me. Cardio…that’s another story. Recently I’ve been doing an afternoon walk/run and I’ve learned to stop saying “I hate running” or “I suck at running” Although I have this nagging knee injury, I now know [...]

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Body Fortress Shaker Cup GIVEAWAY
I ONLY HAVE ONE LEFT TO GIVE AWAY ITS THE PROTOTYPE:
Q: WHAT MONTH WAS MY BABY BORN?
BE THE FIRST TO ANSWER THIS AND RECEIVE A FREE BODY FORTRESS SHAKER (AVERAGE READERS OF BLACKFITNESSBLOG SHOULD BE ABLE TO ANSWER WITH EASE…OTHERWISE YOU MIGHT HAVE TO DO A LITTLE DIGGIN )
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BLACK FITNESS MEETS TUMBLR

BLACK FITNESS MEETS TUMBLR