Body By Bill, Rehoboth Beach, Delaware

CALORIES: LET'S BURN THEM UP!

Thu, 03 May 2012 18:50:00 +0000

CALORIES: LET'S BURN THEM UP!

By Bill Miller, CPT

The key to turning any household task into exercise is to pick up the pace or increase intensity and sustain the movement for as long as comfortably possible without taking a break. So if you have to wash the floors turn on some upbeat music and put some major muscle behind your mop. Then, set yourself a time limit, this will help you keep the activity intense enough to count as exercise.

Calories Burned...They All Add Up

It takes only a few extra minutes to turn a routine chore into a calorie-burning exercise. And those minutes add up toward the RealAge minimum exercise recommendation for optimal health of... at least 30 minutes per day.

As you are about to discover, the exercise value of chores is greater than you think. Following is the estimated average calorie expenditure for an individual performing household and garden chores. For the record, light house or garden work requires relatively little movement and muscular effort. Moderate housework or gardening regards activity that significantly increases heart-rate and demands purposeful muscular effort, but can be sustained for prolonged periods. Strenuous activity around the home or garden is highly demanding on the cardiovascular, skeletal and muscular systems of the body, and cannot be sustained for long periods of time without regular rest and recuperation periods.

Estimated Calorie Expenditure for Household/Garden Chores

• Bicycling - 225 calories

• Cleaning windows - 153 calories

• Doing laundry - 72 calories

• Housework, Light - 70 calories

• Housework, Moderate - 90 calories

• Housework, Strenuous - 130 calories

• Gardening, Light - 125 calories

• Gardening, Moderate - 162 calories

• Gardening, Strenuous - 250 calories

• Golf - 100 calories

• Hiking - 200 calories

• Jogging (5mph) - 250 calories

• Moving furniture - 225 calories

• Mowing the lawn - 162 calories

• Raking leaves - 172 calories

• Scrubbing floors - 189 calories

• Tennis - 175 calories

• Walking (3mph) - 125 calories

• Washing the car - 153 calories

• Washing dishes - 71 calories

• Vacuuming - 84 calories

Estimations are based on a 150-pound person and 30 minutes of the activity.

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

Ask The Fitness Pro

Thu, 03 May 2012 18:40:00 +0000

Ask The Fitness Pro - Bill Miller, CPT

Q: Some activities, such as weeding, raking or mopping already require a high level of energy. How can I increase the calorie burn when washing dishes?

A: Get Creative…adding these exercise modifications to doing the dishes, raking your yard and mopping the floors could help you burn up to 180 extra calories per half hour of activity.

Modification #1: DISH UP SOME MUSCLE

Don't let a mountain of dishes prevent you from working your chest, arms and lower body. Start the dishes, and every few minutes, stop and face the sink. Place your dry hands on the edge of a dry countertop. Keep your arms straight; position your feet slightly farther than an arms-length away from the counter so that your body is at a slight angle. Without bending at your waist, slowly bend your elbows and lower your chest toward the counter. Dip your chest toward the counter as far as comfortably possible before pushing up to your starting position. Keeping your knees centered over your toes and your back straight while you slowly squat by bending at the knee and hipjoints. Lower yourself until your thighs are almost parallel to the ground, then return to starting position. Repeat 5 to 10 times. Wash more dishes and repeat sequence.

ABOVE: Bill Miller, CPT guides Candy Ramelli of Rehoboth Beach, DE in the correct way to utilize a kitchen countertop for the modified push-up and squat which will help increase her exercise load while doing dishes.

Modification #2: RakeUp A Waistline

Raking the yard and sweeping floors are already great workouts. Half an hour burns about 172 calories, which is close to what you'd expend by running a mile. Boost the calorie burn of your arms, shoulders, stomach, back, and sides by gripping the rake in both hands, right hand lowest on the rake handle; arms extended to make a long rake stroke. Reach out as far as you can, and pull the debris back toward your left foot while twisting your hips and upper body to the left. Do half of your raking with this motion, and then do the balance with a left-to-right twisting motion.

Modification #3: Bucket Squats

Whether you're mopping the floor, washing the car, or scrubbing windows, you can work out your arms, thighs, buttocks by utilizing two buckets half-filled with water. Stand with one bucket gripped in each hand, feet shoulder-width apart; back, arms, and legs straight. Keep your arms straight down at your sides; your knees centered over your toes and your back straight while you slowly squat by bending at the knee and hip joints. Lower yourself until your thighs are almost parallel to the ground, then return tostarting position. Repeat 5 to 10 times.

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

The Chore Means More in Today?s Healthy Lifestyles

Thu, 03 May 2012 18:25:00 +0000

For Immediate Release: May 2, 2012

For more information, Contact BillMiller

302-226-3877, 302-227-8363, Email: Billszak@comcast.net

The Chore Means More in Today’s Healthy Lifestyles

Rehoboth Beach, DE – Bill Miller, CPT/owner of Body By Bill -Certified Personal Training, has compiled a users’ guide for increasing the activity/exercise load when performing household chores and yard work. This Spring Fitness Guide titled, “The Chore Means More in Today’s Healthy Lifestyles”, is a compilation of information Miller offers free of charge on his website www.BodyByBill.net or by an email request to Billszak@comcast.net.

According to Miller, “Since the benefit of moving your body is so enormous, it’s my job to advocate on behalf of your health and well being. It’s not enough to blame “your hectic life” as the reason to forget your daily workout. No matter how many chores are on your to-do list, with a little creativity you can easily add more exercise into your daily routine.

Miller professes that the trick is to alter your mindset, move away from old-fashioned notions that sports and outdoor recreation are the only ‘true’ forms of physical exercise. “Adding just a little extra effort to the basic household chore or gardening project can increase your overall level of activity, supplement your typical exercise regime and clean up around your home… all at the same time.”

He also suggests not to focus on the chore itself – but to think about the additional physical activity, health benefit and overall satisfaction you will receive from tackling all that dreaded scrubbing, vacuuming and gardening.“You may not realize it, but many household chores actually count as moderate exercise and some are as physically demanding as a quick walk or short jog. Gardeners… the calorie-burning, muscle-building exercise value of working in and around the yard can be even more astounding! It takes only a few extra minutes to turn a routine chore into a calorie-burning exercise”, says Miller.

Bill Miller’s Spring Fitness Guideincludes estimated calorie expenditures for household and garden chores. Inaddition, the Spring fitness Guide includes exercise modifications for doing the dishes, raking your yard and mopping the floors that could help you burn up to 180 extra calories per half hour of activity. “Many of us would benefit from increasing our daily levels of activity and it’s as simple as tackling all those horrible house jobs we’ve been putting off for weeks. Not only will your home be a safer, cleaner and more hospitable environment for the effort, but you will have clocked-up some significant exercise hours at the same time.”

Any groups/organizations interested scheduling a free health and fitness seminar can call Bill Miller at 302-226-3877 or 302-227-8363, email billszak@comcast.net or visit www.BodyByBill.net.

Bill Miller, Offers Online Guide to Surviving Holiday Weight Gain

Tue, 22 Nov 2011 05:45:00 +0000

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

Sun, 20 Nov 2011 23:15:00 +0000

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 & WHAT'S NOT...FOR A HEALTHY HOLIDAY

Sun, 20 Nov 2011 23:10:00 +0000

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.

Guilt Free Recipes for the Holiday Season

Sun, 20 Nov 2011 23:00:00 +0000

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.

Fitness & Nutrition Summer Seminars Conclude New Fall/Winter Fitness and Nutrition Seminars Being Offered

Thu, 21 Jul 2011 13:56:00 +0000

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.

Fitness & Nutrition Seminars Offered At Area Groups and Organizations

Tue, 03 May 2011 13:50:00 +0000

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

Tue, 01 Mar 2011 19:21:00 +0000

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