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• 10/22/08: Newsletter
• Strengthening Your Legs
• Working Out on Empty Stomachs
• Making Cardio Less Painful
• Avoid Crashing
• Coping With Sweets
• Increasing Metabolism
• Organize Your Training
• Eating Habits
• Visceral Belly Fat
• The Best Running Shoe
• Strength or Aerobic Capacity?
• Toning Legs with Cardio
• My Doctor's Scale is Off
• More Reps and their Effects
• 04/24/08: Newsletter
• Cardio or Weight Lifting
• Frequent Ab Workouts
• Prevent Bulky Legs
• Length of Workout
• 1-08-08: Newsletter
• Best Foods
• Worst Foods
• Diet Soda
• Running and Muscle Size
• Muscle Imbalance
• 11-08-07: Newsletter
• Freshman Fifteen
• Abs and Weight Training
• Whey Protein
• 10-03-07: Newsletter
• Mirror Muscles
• Gaining Size
• Crunches
• Ex-Athletes
• 8-29-07: Newsletter
• Training Routine
• Carbs Fruits Vegetables
• Training Weak Side
• Burn Fat
• 6-20-07: Weight Loss
• 6-13-07: Back Injury
• 5-08-07: Friendly Pressure
• 4-27-07: Running Routines
• 4-20-07: Cycling Cardio
• 4-10-07: Back Injury
• 4-03-07: Lunges Quads Butt
• 3-27-07: Running Off Fat
• 3-27-07: Runners Diet
• 3-23-07: Eating Late
• 3-13-07: Abs for the Obese
• 3-07-07: Supplements
• 2-21-07: Carbs Weight Gain
• 2-14-07: Accurate Bodyweight
• 2-07-07: Weight Fluctuations
• 1-30-07: Best Oatmeal
• 1-21-07: Winter Cardio
• 1-14-07: Training Children
• 1-10-07: Sick Bay
• 1-03-07: Shin Splints
• 2006: Archives
• 2005: Archives

10/03/07

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The results are in!!!!!

New mom’s 10 week body transformation is finished

Before June 15th

After August 30th

Sharyn Crandell and I trained together once a week for 10 weeks. During this time she lost 18 pounds and 4 dress sizes but the best result of all is the six pack abs that you see above. Sharyn totally transformed her body and is truly in the best shape of her life.

70 Year old Bob Vastine dead lifts 420!!!!

You may recall Bob Vastine’s 390 pound YouTube deadlight video form my last newsletter. Well it just keeps getting better. Check out Bob below crushing the competition with a new 420lb lift. There is no doubt in my mind that Bob had 50 pounds left in him. He easily won the contest and was 20 pounds from a new world record.

Big Jay Nichols

Big Jay Nichols stood 6’7 263 pounds in the pictures below.  He told me he wanted to eventually do a body building contest but felt he needed to get bigger.

 I told Jay  he was big enough but needed to lose body fat. On July 15th Jay took my advice and signed up for the 10 week body transformation. His final pictures will be taken on September 30th. Stay tuned for results. This promises to be a good one.

Before	After
July 15th	September 30th

Coming Soon!!!!

Coastal Café Teams up with Antonio’s Training Systems to offer smart lunch choice. Stay tuned for more information.

19406 Highway One, Rehoboth Beach, Delaware 19971
Coming Soon!!!!!

Read about the following topics in this months Ask the Trainer Column:

*** What are mirror muscles?

*** How do I gain size?

*** What's the best way to do crunches?

*** Is it easier for ex-athletes to get back in shape?

Coming in October!!!!!!

*** Big Jay Nichols 10 week body transformation
*** Coastal Café teams up with Antonio's Training systems to offer smart lunch Choice
*** Chris helps Jimmy Parks recover from double back surgery and starts him on the ten week body transformation
*** More Ask the trainer Articles