Body By Bill, Rehoboth Beach, Delaware

For Immediate Release: November 18, 2011

Personal Trainer Bill Miller, Offers Online Guide to

Surviving Holiday Weight Gain

Rehoboth Beach, DE – Bill Miller, CPT/owner of Body By Bill -Certified Personal Training, has compiled a users’ guide for Surviving Holiday Weight Gain. Titled the Guide to Surviving Holiday Weight Gain, Miller is offering the information free of charge on his website www.BodyByBill.net or by email request toBillszak@comcast.net.

According to Miller, the average person does not gain as much weight during the holidays as commonly believed. While research shows that the average man or woman does gain about half pound during a holiday season, the ugly truth is that most people fail to lose that half pound after the holidays and that weight accumulates year after year after year.

“My advice, going into the holiday season, is don't set yourself up for disappointment by setting up an unrealistic diet or weight loss plan. Maintaining your current weight should be your goal through the holidays,” says Miller. “The Guide to Surviving Holiday Weight Gain is designed to provide simple facts on how to make yours a healthier (and happier) holiday.”

Readers will find common sense suggestions for guests trying to maintain their currentweight, as well as healthy holiday menu options including recipes with simpleingredients for lower-calorie treats and low-fat egg nog, too. The Guide also includes Miller’s 2012 What’s Hot and What’s Not lists when it comes to proteins, carbs and pantry items.”

"I hope people benefit from the information in the Guide to Surviving Holiday Weight Gain. I firmly believe that even small changes in one’s lifestyle start with proper eating habits and a comprehensive, common sense approach toward creating balance in your life, and this includes having a healthy holiday season.”

Miller continues to share his beliefs with his clients at the Firm Fitness Center in Rehoboth Beach. Miller’s targeted fitness programs provide the tools needed to accomplish an individual’s personal goals. He trains seniors, young and active adults and specializes in the lifestyle training of the mature individual. Any groups/organizations interested can schedule a Fitness and Nutrition Seminar or get more information by calling Bill Miller at 302-226-3877 or 302-227-8363,emailing billszak@comcast.net or by visiting www.BodyByBill.net.

For more information, Contact Bill Miller at 302-226-3877, 302-227-8363 or Email: Billszak@comcast.net.

Surviving Holiday Weight Gain

The good news is that the average person does not gain as much weight during the holidays as commonly believed. The bad news… research shows that the average man and woman does gain about half pound during a holiday season. So, the ugly truth is that most people fail to lose that half pound after the holidays and that weight accumulates year after year.

Going into the holiday season, don't set yourself up for disappointment and set up an unrealistic weight loss plan. Maintaining your current weight should be your goal throughout the Holiday season.

MAKE MAINTAIN THE WORD OF THE HOLIDAY SEASON

WORKOUT FIRST THING in the morning and get it out of the way before you get distracted.

When shopping for gifts, PARK AWAY from outlets, shops and mall entrances …AND WALK!

Instead of playing boardor video games at family events, ORGANIZE A GROUP ACTIVITY to burn offcalories.

TRAVELINGFOR THE HOLIDAYS?

Book a HOTEL WITH A GYM

GOOGLE  “GYMS IN THE AREA” and make arrangements for a day pass.

HEALTHY HOLIDAY HOSTING

Host(ess), consider putting HEALTHY FINGER FOODS like raw unsalted nuts, fruits and other tasty morsels on the menu as alternatives to heavy hors d’oeuvres.

Research shows that SIZE MATTERS. People will serve themselves less from smaller bowls and platters.

Offer WATER, diet drinks and interesting low-calorie mixers at the bar.

GUESTS: BEFORE THE PARTY

Pre-eat. Enjoy your favorite HIGH PROTEIN SNACK and a large glass of water before you leave for the party.

Prepare a LOW CALORIE VERSION of your favorite holiday treat to take to the Party.

AT THE BUFFET

ASSESS the entire offering, and then decide.

BE CONSCIOUS of portion sizes.

AVOID creamy, fried or sugary temptations.

DON’T STAND while you eat.

Finally, BE PICKY, if you don’t love it, DON’T EAT IT.

FROM THE BAR

Remember, all ALCOHOL CONVERTS TO FAT, automatically – so, teetotal and save the calories.

Help cut cocktail calories,by using CLUB SODA or diet beverages as mixers.

Learn to have a GLASS OF WATER between your drinks.

Don’t drink and volunteer to BE A DESIGNATED DRIVER for other guests.

PARTY POLITICS

PRACTICE your response for not overindulging, "Thank you, I had plenty. Everything was fabulous!” or “If I eat anything else, I’ll never fit down the chimneys-oops.”

Be a hero and BURN OFF EXTRA CALORIES by helping out your host.

And DON’T PREACH to your friends about the calorie counts of the items on the buffet.

WHAT’S HOT FOR A HEALTHY HOLIDAY

Low-fat Proteins

• Boneless Chicken Breast

• Extra Lean Ground Turkey Breast

• London Broil

• Fresh Tilapia

• Pork Tenderloin

• Sushi-grade Ahi Tuna

• Wild-caught Salmon

• Low-sodium Solid White Tuna in Water

• Egg Whites

• Raw Nuts

Whole Grains & Vegetables

• Quaker Oats

• Quinoa

• Brown Rice

• Lentils

• Whole Grain Breads

• Sweet Potatoes

• Fresh Green Vegetables

• Garlic

• Onions

• Fresh Berries, Pineapple & Kiwi

In Your Pantry

• Salt-free Seasonings

• Aged Balsamic Vinegar

• 100% Cold-pressed Extra Virgin Olive Oil

• I Can't Believe It's Not Butter Spray

• Olive Oil Cooking Spray

• No-salt Salsa

• Sugar-free Maple Syrup

• Splennda

• Sugar-free Treats

• Naturally-flavored,Calorie-free Club Sodas

WHAT’S NOT HOT FOR 2012

• Salt

• Refined Sugar

• Fried Foods

• Cheese

• Full Fat Dairy Products

• Butter & Margarine

• Regular & Die tDressings

• High Fructose Corn Syrup

• Fruit Juices

• Junk Food

Throw away these foods for a healthy start in the New Year.

Did you know that from the heavy cream and sugar to its main ingredient-eggs, a serving of holiday eggnog weighs in at around 340 calories per cup with up to19 grams of fat?

Did youknow that every festive spread you indulge in has anaverage calorie count of more than 2,500 calories? Given that 3,500 calories is one extra pound of body weight, one or two “typical holiday meals” could easily turn into a few pounds on the scale.

No visions of sugarplums are dancing here, the trick to having a healthy holiday is to pack in the flavor and pull out the fat from your favorite holiday recipes. Try substituting skim milk, egg substitutes, pomegranate seeds, or a sprinkle of cinnamon into holiday classic recipes.

Enjoy adding these new low cal recipes to your holiday buffet for guilt–free treats this holiday season.

BILL’S HEALTHY TRAIL MIX

Depending on personal preference amounts of ingredients may be increased or decreased.  In addition other ingredientsmay be added or substituted.

1 cup unsulphured raisins

1 cup dry roasted unsalted  peanuts

1 cup diced dates dusted with rice or oat flour

1 cup walnut pieces

1 cup unsalted cashews

1 cup roasted whole almonds

1 cup dried cranberries

1/3 cup shelled pumpkin seeds

1/3 cupunsalted sunflower seeds

2/3 cupunsalted roasted soybean halves

Mix all ingredients together.  Divide portions into small plastic bags, tie with pretty ribbon and use as hostess gifts or take on car, plane or hiking trips. Note: when adding or substituting ingredients, be certain to use an unsalted product.

TOMATO& GREEN BEAN SALAD

This colorful dish will be a hit onany table for any holiday and so easy. Makes 4 cups.

1 bag of fresh, trimmed green beansor haricots verts (14 oz.)

2 containers of grape tomatoes*

1 clove of garlic grated

3 tablespoons of good quality or your favorite salad Italian dressing

Blanche green beans for 2 minutes and plunge into an ice water bath and drain. In a mixing bowl, combine all four ingredients; toss to coat evenly and turn into a serving bowl. Refrigerate for one hour or just head out the door to the party. *If grape tomatoes are not available, substitute two of the best tomatoes available and cut them into bite sizepieces.

WONDERFUL WINE SPRITZER

This colorful low-calorie cocktail (50 calories) is the perfect way to avoid packing on the holiday pounds. Makes1 serving

1/2 cup white wine

1/4 cup pomegranate or

cranberry juice

1/4 cup club soda or

sparkling water

Garnish with lime wedg

In lieu of a whole glass of wine, start with just a splash and add a dash of nutrient-heavy and calorie-light pomegranate or 100% cranberry juice. Add a touch of soda or sparkling water for a little fizz.e

TAKE THE EDGE OFF EGGNOG

First, skip the heavy cream and use skim milk and fat-free half-and-half instead. Egg substitutes are just as good as the real deal, and a single packet of artificial sweetener can add all the flavor of a teaspoon of calorie-heavy sugar. And, since you’ve carved off the calories in all the right places -- down to about 60 calories per serving --feel free to add 1/4 cup of brandy or rum for a little kick, or spice it up naturally with a shaving of fresh nutmeg. Makes 4 servings. 64 Calories (without the brandy.)

1 1/2 cups skim milk

1/2 cup fat-free half-and-half

1/2 cup pasteurized egg substitute

1 tsp vanilla

1 packet artificial sweetener

1/4 cup brandy or rum (optional)

Nutmeg (for garnish)

Combine all ingredients in a shaker or blender,or whisk to blend. Serve cold or over ice and garnish with freshly grated nutmeg.

Bill Miller, CPT/ownerof Body By Bill - Certified Personal Training, concluded a series of Fitness and Nutrition Seminars with presentations at the Rehoboth Beach Library ,Rehoboth Beach Rotary Club and at CAMP Rehoboth. In each presentation, Miller shares his beliefs that changes in one’s lifestyle can only start with proper eating habits and a comprehensive, common sense approach toward creating balance in your life, and concludes the hour-long talk with a question and answer session.

Fitness & Nutrition Seminar participants stand with Bill at the conclusion of

Miller’s Fitness & Nutrition Seminar at the CAMP Rehoboth Community Center.

"I have been very grateful for the turnout at these seminars. I hope I offered some pertinent information on how to achieve a healthy and fit lifestyle. And if I have been able to motivate just one person to the benefits of a well-balanced life, I have done my job",said Miller. "It would be my pleasure to provide a free seminar to any organization interested their members’ health and fitness."

Sal Seeley, Program Director of CAMPsafe invited Miller to presen this seminar to the public at the CAMP Rehoboth Community Center on BaltimoreAvenue. “I received excellent feedback from the group. The folks that I talked to really enjoyed the presentation and appreciated the handouts that Bill provided. Some said that they are going to implement some of the diet tips included on several of the information sheets.” Seeley continued, “Bill did an excellent job giving us important information. He made the presentation interesting and kept us all engaged on a topic that some of us really need to focus on.”

Participants including Duwayne Litz, a Realtor® with the Maggio Shields team in Rehoboth, received the valuable hand-outs including Bill’s Nutrition Tips #1, featuring 10 Quick Tips Guiding You To Better Nutrition and Cut The Fat with its 8 Tips For Loosing Fat From Your Lifestyle. “Bill definitely practices what he preaches. He presented a very worthwhile and informative seminar that was clear, concise, and easy to understand” said Litz. “It was a sensible plan for both men and women to follow.”

Miller’s Fall into Fitness and Nutrition Seminars will stress the importance of “the common sense” approach to weight loss - promoting “slow and safe” as most effective way to a fit and healthy lifestyle. In addition, he will touch on celebrating a healthy holiday season.

Curtiss Barrows, President of the Rehoboth Beach Rotary Club, who hosted Miller to speak to the organization said, “For myself, I am very much focused on health and fitness, which is how I met Bill several years ago. Bill's presentation was very informative and I hope helpful to the members. I hope to have him back in the coming year.”

Miller’s targeted fitness programs provide the tools needed to accomplish an individual’s personal goals. He trains seniors, young and active adults and specializes in the lifestyle training of the mature individual. Any groups/organizations interested can schedule a Fitness and Nutrition Seminar or get more information by calling Bill Miller at 302-226-3877 or 302-227-8363, emailing billszak@comcast.net or by visiting www.BodyByBill.net.

Bill Miller, CPT Offers Fitness & Nutrition Seminars To Area Groups and Organizations

RehobothBeach, DE – Bill Miller, CPT/owner of Body By Bill - Certified PersonalTraining, began a series of Fitness and Nutrition Seminars, starting with a class at The Rehoboth Beach Library’s Celebration of National Library Week, April 10-16. Miller, who believes that changes in one’slifestyle, including proper eating habits, cardiovascular and weight training adds years to one’s life, has put together a comprehensive program geared toward the rewards of developing a balanced lifestyle.

In the hour-long presentation, Miller informs participants of the Five (littleknown) Facts about the state of our collective fitness that will surprise you. He also provides valuable hand-outs including: Bill’s Nutrition Tips #1, featuring 10 Quick Tips Guiding You To Better Nutrition and Cut The Fat with its 8 Tips For Loosing Fat From Your Lifestyle.

“It was wonderful, inspiring and informative… he’s our own Dr. Oz,” said Joyce Houston of Lewes,who found Miller’s fitness facts the push she needed to start eating healthier.“I especially enjoyed finding out my BMI, a FREE body fat analysis that Bill offered as a bonus after the class.”

Miller’s Fitness and Nutrition Seminar reinforces the importance of a “common sense” approach to weight loss - promoting slow weight loss as the safest and most effective approach to a fit and fabulous lifestyle. Targeting his fitness programs to provide the tools needed to accomplish his clients’ personal goals; Miller’scustom-crafted personal training programs often include individual guidance in weight management, body toning and firming, muscle development and nutrition.

Accordingto Gail Payne of Bethany Beach, “The information provided by Bill was right on target. He provided guidelines for good nutritional eating and showed some pictorial examples comparing Healthy Food VS Unhealthy Food.  It is amazing how much more food you can eat, if you just eat healthy. I definitely would recommend the seminar to anyone who is looking to improve their eating habits by finding alternatives for the not-so-healthy foods they eat today.”

Miller’s Fitness and Nutrition Seminar will be a topic at the weekly meeting of The Rehoboth Beach Rotary Club, on May 13 at 7:30am. Plans are also in the works for a Fitness and Nutrition Seminar at CAMP Rehoboth in the near future. Any interested groups and organizations are encouraged to call Bill to schedule a Fitness and Nutrition Seminar.

BillMiller, CPT, currently works with a full range of clients including seniors, young and active adults. He specializes in the lifestyle training of the mature individual and is accepting new clients. For more information, call Bill Miller directly at 302-226-3877 or at Firm Fitness Center in Rehoboth Beach at302-227-8363, via email to billszak@comcast.net or by visiting www.BodyByBill.net.

Photo Caption (left to right): Celebrating National Library Week are: Bill Miller, Body By Bill - Certified Personal Training; Jessica Prayer, Assistant Director and Marge LaFond, Director of the Rehoboth Beach Library and Scott Butler of the Baron & Butler School Of Massage.

Firm Up with Spring Fitness Tips from Bill Miller, CPT

Is Your Goal To Be Fit For Spring? Remember The Basics: 

- Base your meals and snacks on some lean protein sources such as fish, eggs, dairy and meat.

- More meals are better than fewer. Five or six small meals and snacks a day is ideal.

- Make a plan - you have to eat fewer calories than you burn.

- Muscle burns fat - do a combination of weight training and cardio.

Contact: Bill Miller, CPT

The Firm Fitness Center

803 Rehoboth Ave. Extended

Rehoboth Beach, DE 19971

302-226-3877, 302-227-8363

Billszak@comcast.net

Bill Miller, CPT,“Get A Firm Start On Spring Fitness!”

Certified Personal Trainer Joins The Firm Fitness Center

Rehoboth Beach, DE – Certified Personal Trainer BillMiller, formerly associated with another local gym for almost 14 years, is re-focusing his energy with a move to TheFirm Fitness Center. The Firm, located at the start of Rehoboth Avenue at RouteOne, fits Miller's criteria of a gym facility that is conducive to self-motivation and improvement. “I am very excited to be moving my business,Body By Bill - Certified Personal Training, to the Firm Fitness Center in Rehoboth Beach.

          According to Miller, “The facility’s location is a plus for Rehoboth residents, along with the summer and seasonal visitors, as well. “Many people enjoy a walk up the Avenue in preparation of their workout or as part of their routine. Others enjoy biking to the gym, where I can provide them with the best personal training available… in-town.”

          Miller, a certified personal trainer and sports nutritionist, doesn’t believe in diets, but believes that changes in one’s lifestyle, including proper eating habits, cardiovascular and weight training will not only help you lose those extra pounds, “but will help tone and firm orgain muscle and will also aid in relieve the daily stresses of life.”

          “It’s true, change your body … and you’ll change your life,” says Miller, whose targeted fitness programs provide the tools needed to accomplish his clients’ goals including individual guidance in weight management, body toning and firming, muscle development and nutrition. “As a fitness consultant, I have a strong understanding of the functions and vita lprocesses of the body, allowing me to effectively design and deliver a personal nutrition and physical fitness training program specific to each individual client’s needs. If you are new and interested in exploring your fitness level, I'll be happy to provide a free body fat analysis and 30 minutes of nutrition counseling as a start to your Spring fitness routine. ”

          An avid cyclist and health enthusiast, Bill Miller trained three of the top winners of the Gold’s Gym Fitness Challenge and currently works with a full range of clients including seniors, young and active adults. He specializes inthe lifestyle training of the mature individual and is currently accepting new clients. Local residents interested in exploring a lifestyle change should contact Miller for an appointment.

          Miller finds this new opportunity to work with Firm Fitness Center’s Paul Timmons, owner/trainer  and world class athlete extraordinaire, particularly exciting.  Timmons, twice-voted the best personal trainer in Delaware, by Delaware Today Magazine; is certified as a personal trainer by the National Strength and Conditioning Association; and is a level one Crossfit instructor. According to Miller, “Pau lprovides a space at the Firm that is energetic and conducive to aggressive self improvement – a place where challenging one’s limits is encouraged, yet balanced by a fun and engaging atmosphere.”

          “We welcome Bill Miller to The Firm family,” said Paul Timmons, NSCA-CPT/owner of The Firm Fitness Center. “Bill is an experienced fitness professional whose excellent reputation and background only serve to enhance our facility. We are honored to have him and his loyal followers under our umbrella. I also extend to Bill’s previous clients and any new ones… 20% off Firm Fitness Center memberships to through March 31. Anyone joining in April will receive 10%off memberships.”

          For more information, call Bill Miller directly at 302-226-3877 or in the gym at 302-227-8363, via email to billszak@comcast.net or by visiting www.BodyByBill.net. TheFirm Fitness Center is conveniently located at 803 Rehoboth Avenue at Route Onein Rehoboth Beach. Visit www.thefirmfitnesscenter.com for more information.

Contact: Bill Miller, CPT

The Firm Fitness Center

803 Rehoboth Ave. Extended

Rehoboth Beach, DE 19971

302-226-3877, 302-227-8363

Billszak@comcast.net

There's more than one way to squat. Find out how to really get down and build muscle while you do. -Bill

Squat Variations To Add To Your Workout

By Jeff Bayer, Fitness Specialist

When it comes to building leg muscles, the squat is the king of movements. Not only is a squat going to target the quad muscles, but it is also going to hit the hamstrings and the glutes. Some squat variations will even work the lower back. And no matter what squat variation you decide to try, they will all give your abs a workout.

Basically, if there is one exercise that you must be absolutely sure to includ ein your workout program, the squat is it. This doesn't mean, however, that you should only stick to a plain, old, regular-style squat. There are a vast number of squat variations that you can perform, all of which will stimulate the muscle fibers in a slightly different way and, therefore, help you to continually see results.

Problems may occur with your muscle-building progress when you stick with any given program for too long because the body will just adapt to it and will not change because it feels no need to. By regularly changing up the version of squats that you do, you can prevent this from happening. 

Here are a number of squat variation exercises you should try, along with abrief description of how the movements are performed. Avoid doubling up on squat variations during the same workout. As long as you choose one and perform three to four sets, lifting heavy, that should be enoughof a stimulus on your legs (in combination with whatever other leg movementsyou do) to get a good workout in.

Back squat

The back squat really stimulates the quads and should be performed with the barbell held just across your upper back. Be sure that when you're doing this you adjust your back position slightly more forward so the weight doesn't throw you off-balance (so you don't fall backward).

Hack squat

The hack squat is a slightly more advanced type of squat variation and will have you holding the barbell just behind your legs. Again, with this squat variation, as you move down into the squat movement, your upper body will tend to lean forward slightly, toward the knees, to compensate for the barbell.While you need to move forward slightly in order to move closer to the back of your heel area, you also want to be sure that when you're doing this squat variation to keep your chin up, facing forward in order to effectively remain balanced.

Sissy squat

The next squat variation that you should try is the sissy squat -- this will really test your balance. And because of the position this squat variationcalls for, it will also call the abdominal muscles into play, thus giving you agreat core workout at the same time.

In order to do this specific squat variation, start by holding a dumbbell behind your legs or holding a weighted plate in front of your chest. Once you’ve found your balance you are to begin the squat motion, leaning backward with thebody while simultaneously raising your heels off the ground.

Note that you will perform this exercise with a great deal less weight than you would for a normal squat because of the bending-backward positioning. You must also be very careful to pay full attention to how your back feels while you execute this squat variation, being sure to stop if you feel pain. Trying to keep your back in a good, straight alignment (although tilted diagonally) will also help to keep you pain free. After you’ve reached the bottom of the squat (going as far down as you feelcomfortable), return to the upright position once again before completing another rep.

If you're having trouble maintaining your balance throughout the sissy squat, which is a very common issue, use one arm to hold onto a chair or a beam for support until you get used to the movement.

These squat variations will keep your workout regime fresh...

Sumo squat

If you’re looking to really hit those inner thighs, the sumo squat should be your movement of choice. You’ll execute this lift by taking a stance that isslightly wider than usual, which then correspondingly places more weight on the inner portion of your leg muscles.

When doing so, think of also turning your feet out slightly, but only as much as is comfortable for you since this will further enhance the effects of the lift.

You can still perform this squat with a barbell across the back as usual or, if you prefer, you can hold a dumbbell vertically between your legs as you squatdown. Many individuals prefer the dumbbell method since this causes the weightforce to be concentrated right between your legs, allowing you to feel it evenmore in your inner thighs and glutes, as you press up to complete the rep.

Jump squat

For those who wish to work on explosive power and fast-twitch muscles, the jump squat is a terrific choice.

To perform this squat, crouch down in the squatting position, with your fingertips placed on the ground just in front of you, then you’ll rebound off the ground, straightening up, while jumping as high into the air as possible.

Upon landing, move right back into the full squat position with fingers in front of you to complete the rep.

Note that most people doing this exercise will tend to keep their knees pointing forward and fairly close together when they are in the squat positionon the ground.

Bulgarian split squat

Finally, the last squat variation to include in your squat repertoire is theBulgarian split squat.

This movement is performed by placing one leg up on a bench behind you with either a barbell rested across your back or with you holding dumbbells down by your sides in front of you.

Once you've found your balance, lower yourself into the squatting position withyour weight focused solely on the supporting leg that’s underneath you.

Note that the further away from the bench you are, the greater this movement will work the hamstrings and glutes, while the closer you are the more it will work the quads.

Just watch that you don't place the standing foot too close to the bench, because this could cause pain in your knee.

Get Low to Get Fit

So, the next time you’re looking for something to give your workouts a good change, consider altering your squat exercises. Remember to always reduce your weight initially to allow your body a chance to get familiar with the movement and to prevent any injuries from occurring.

Resources: www.efit-today.com

Contact: Bill Miller, CPT

The Firm Fitness Center

803 Rehoboth Ave. Extended

Rehoboth Beach, DE 19971

302-226-3877, 302-227-8363

Billszak@comcast.net

Accordingto the American Council on Exercise’s (ACE) website (www.acefitness.org), exercise can actually help relieve some stress symptoms. "Exercise, particularly aerobic exercise, has consistently been shown to be effective in helping individuals manage stress," said Dr. Cedric Bryant, chief exercise physiologist for ACE. Research also indicates that exercise seems to relieve mild depression, elevate mood and help people maintain their ‘cool’ during trying times."

Miller also believes youcan increase your resistance to stress by strengthening your physical fitness and well-being. "Thirty minutes of aerobic exercise, at least three times per week is the key in reducing and preventing the effects of stress on thebody. It won't carve a big chunk out of your week but it will significantly improve your ability to control stress factors." Miller continued, "In addition, avoid alcohol, cigarettes, and drugs – they may be an easy escape from stress, but their relief is only temporary. Remember, well-nourished individuals are better prepared to cope with stress, so eat a healthy diet. Finally, reduce your caffeine and sugar intake… with less coffee, soft and diet drinks, chocolate and sugar in your diet - you’ll get better night’s sleep and be more, well-rested and able to cope with stress.

An avid cyclist and health enthusiast, Bill trained three of the top winners of the Gold’s Gym Fitness Challenge and currently works with a full range of clients including seniors, young and active adults. He specializes in the lifestyle training of the mature individual and is currently accepting new clients. Local residents interested in exploring a lifestyle change should contact Miller for anappointment at 302-226-3877.

Contact: Bill Miller, CPT

The Firm Fitness Center

803 Rehoboth Ave. Extended

Rehoboth Beach, DE 19971

302-226-3877, 302-227-8363

Billszak@comcast.net