This program is designed specifically to provide the quickest calorie burn in the least amount of time. Alternating bouts of high intensity cardio with strength training segments is a workout formula that gets (and keeps) you in shape when 30 minutes is all the time you have to spare.

True to her signature style of expert instruction, Gin offers low to high impact options for the floor aerobic segments, alternating with strength exercises that target all the major muscle groups for a complete and balanced workout. 

The workout starts with a gradual warm-up and aerobic intervals include marches, jogs, out & in’s, crab walks, squat thrusts, football runs, jump rope/ski’s, and jacks. The strength segments include push-ups, tricep dips, side-lying hip lifts, planks with side taps, rows and bicep curls.

Gin uses dumbbells and a step platform for the strength segments (step not required, a sturdy chair is given as an option). The workout is completed with a 3 minute bonus core followed by a 4 minute stretch.

Total workout time: 38 minutes

Workout Sequence:

• Warm-up
• Out & In’s
• Push-ups (chair option)
• Crab Walk (laterals)
• Tricep Dips
• Squat Thrusts (options: leg lifts, push-ups)
• Side-lying Hip Lifts
• Football Runs
• Planks with Side Taps or Sweeps
• Jump Rope / Ski (option: fast mogul ski)
• Rows – Unilateral Right (option: reach out)
• Jump Rope / Ski (option: fast mogul ski)
• Rows- Unilateral Left (option: reach out)
• Jacks – low to high
• Bicep Curls
• Lunge Press (options: quick ski or scissor)
• Rear Flyes
• Cool Down
• Bonus: Core – v sits with toe taps, option – tricep extension
• Stretch

$14.95

Presented by Gin Miller

Saturday, December 3rd

Gin Miller Productions Facility
1281 East Main Street
Canton, GA 30114

6 Hour Workshop ACE Credits .6
AFAA credits will need to be petitioned

Cost $60.00

Pre-register – www.ginmillerdvds.com – Workshop Registration 

Time – 8:30 to 4:00 pm
Lunch Break 1:00 pm to 2:00 pm (on your own)

For more info, contact Donna Dye 770-846-937

Three components of fitness all in one workshop, each with an exciting twist! Get cardio fit with a high intensity, yet lower impact, lower speed stepping workout. Gain strength by combining all four limbs and the trunk in a workout designed to bring out the ELITE athlete in all of us. Finally, stretch and lengthen the limbs with a new concept based on flexible strength that utilizes a traditional mat with the addition of attached bolsters to assist you in achieving hard to reach positions.

Soft Step Hard Body
Empower your stepping workout with the use of soft, easy grip resistance and Gin Miller’s new Soft Step Hard Body workout! Come and experience an upper body toning alternative that will raise energy expenditure, tone and shape the upper body, and improve posture. The results are empowering.

E.L.I.T.E. Strength: Extreme Levels in Exercise Training

This is a high intensity strength training workshop designed to elicit a cardio-respiratory response as well as maximum muscle recruitment. The goal is to teach participants how to combine all four limbs and the trunk in a progressive series of movement patterns that challenge pre-conceived psychological and physical limitations. Make your move toward bringing out your inner elite athlete!

Empower 3DP

EMPOWER 3DP (3 Dimensional Power), is a system that adds a whole new realm of application to flexible strength workouts. For beginners, this system makes all flexibility positions accessible, while for the more flexible participant creates a whole new level of achievement. This new systemic connection helps develop focus, balance, strength and flexibility at multiple levels!

Failure to plan is planning to fail. Healthy eating and weight loss are both more than just simply knowing what to do – they require due diligence in menu planning, shopping for ingredients and time for meal preparation. The failure to plan can lead to grabbing whatever is easiest at the end of a busy day or hitting the drive thru on your lunch break. Factor in a family of picky eaters and you’ll find yourself in a nutrition rut that can be hard to climb out of – along with unwanted pounds.

If any of the above hits home for you, Gin has a great solution – one she’s personally tried – which will have you losing weight before the holidays and give you plenty of energy throughout!

BistroMD is nutritionist planned, chef prepared and delivered to your door weekly. Use Code HP1062 when you order and get FREE SHIPPING!

BistroMD Puts Experts In Your Kitchen 

It’s more than calories. It’s deeper than food. When you choose BistroMD, you put weight loss experts in your kitchen. Unlike other diet plans, BistroMDis not just convenient, low-calorie food. Each meal and each day is designed with the proper combination of nutrients. From the amount of lean, adequate protein in our entrées and snacks to the proper balance of carbohydrates, fat and fiber; each ingredient is selected to provide the proper nutrition needed to promote healthy weight loss.

Lasagna Rollatine

If you’ve developed insulin resistance and the Metabolic Syndrome, as more than 80 percent of overweight people have, there’s a different process running your machine. BistroMD meals are specifically designed to get your body back on its normal metabolic program so you can lose weight effectively and finally get healthy again. 

Read More about BistroMD

1 (866) 401-3438 (DIET)
www.BistroMD.com 
Use Code HP1062 when you order and get FREE SHIPPING!

Anthony Luparello, 62, of Corona, Queens arose early at 3:00 a.m. every day, got on a bus, and arrived before 6:00 am at his job as a maintenance worker at Aon Insurance on the 101st floor of World Trade Center’s South Tower.   He had come to America from Italy as a teenager, and as a victim of 9-11, he left behind a wife Geraldine, son Anthony Jr.,  his daughters, Maria, and Geraldine Canilas,  son-in-law Eddie Canillas, and 6 grandchildren, including his eldest granddaughter, Kristen Canillas. 

In the days that followed the fall of the twin towers, Anthony Jr. and son-in-law, Eddie Canillas were both interviewed as they searched with hope of finding the patriarch of the Luparello family.  Anthony, Jr and his father had survived the World Trade Center bombing in 1993, and that, he said at the time, gave him hope.

“If he could make it out then, he could make it out this time,” says Anthony. “There’s six levels down in that basement. There will be a lot of survivors. There will be.” 

“He loves his job, he loves to work, he is old-school Italian,” said Eddie Canillas said of his father-in-law, Anthony. On Tuesday morning, Anthony was at work in tower two when the first plane hit.  Soon after, he called his family to reassure them that he was all right, and said he was going to try to help out. “He called, and we put the news on, and we were just waiting. Time went on, and on and on, and we were waiting for a long time,” Canillas said, outside the entrance to Bellevue Hospital with other members of his family, holding flyers and framed photographs.  At home, Luparelli’s six grandchildren were waiting to hear, and his wife was at the home in Corona, Queens, where Canillas grew up. “We’re out here just trying to get his picture out there,” Canillas said, “I see here that I’m not the only one. But obviously, I already knew that.”

Ten Days in New York - Wednesday, 19 September, 2001 – BBC report

Geraldine Luparello is a working class Italian-American grandmother, living in Queens, grieving and hoping for her husband, Tony. The cruelty is simple: to grieve is to give up hope. She has no body to mourn, and may never have. And so she is trapped, with no way out, only endlessly rerunning that terrible morning.

Tony ‘was no big shot, no president, he recycled the trash’ for a company on the 101st floor of the south tower. But he had a smile and a joke for everyone he met, and loved his job. He would get up at 3am every morning, so that he could be in on time at 6am.

         

I used to believe in an eye for an eye. But this is too big. I don’t want to hate. I would rather be with my husband than hate. I don’t want my grandchildren to be brought up to hate

Geraldine Luparello

He phoned her the first time, to say the other building had been hit by a bomb, then a second time to say that that it wasn’t a bomb but a plane, then a third time to say that people on the other building were jumping. Then, live on TV, she saw the second plane hit his tower. Since then, nothing.

It is unbearably moving. The narratives of loss in Manhattan are too many.

(The following is a partial transcript of a video interview done by BBC reporter John Sweeney.)

John Sweeney: Where were you when it happened?

Geraldine Luparello:
At home. And I was getting ready to watch my grandchild. I watch her on Tuesdays, Wednesday and Thursday. And I came downstairs and was preparing, waiting for her to come in, and my husband called me.

And he says to me, Geraldine, he says, a bomb; a bomb went off in the World Trade Center. And I says, where? And he says, Tower one. And so where are you? And he says, Tower two, 101st floor. Please Tony get out, please. And he says, I’ll be okay, and he said it’s okay. But get out please. And he said, I’m alright, I’ll call you back.

And in the meantime I called my daughter in Long Island, Geraldine, and I told her, and she said, you hear from daddy? And I said, yeah, I just got off the phone from him.

And I have two lines, so he called me on my line and I had my daughter on the other line, and he calls me back again, and Geraldine says it was a plane. A plane went in the building. It wasn’t a bomb. Tony, please come down. Please get out. No, I’ll be alright, these buildings are safe. I say, Tony please leave. He says, I’ll call you back.

In the meantime, my daughter Maria came in with my grandchild, and I says Tony, Maria look, they bombed the Trade Center. I know Ma, but daddy’s alright, you talked to him. And he calls me back again. He says, Geraldine. He was hysterical, crying, I mean I never heard my husband cry so much.

He says, Geraldine, the bodies are jumping out the windows, literally jumping out the windows. Geraldine, he’s screaming. I’m going, Tony, calm down please calm down, come home get out.

I’ll call you back.

And he hung up, I imagine because everybody wanted to use the phone. And I had the TV on, and then I see the plane hit the building. It was like a nightmare.

Anthony Luparello: Lunch and a Phone Call

New York Times - Sunday, November 4, 2001

For the 14 years that he was a maintenance worker at Aon, Anthony Luparello called his wife, Geraldine, every day at 1:45 p.m., the end of his lunch break. “Just to let me know what’s going on,” Mrs. Luparello said. ” `What are we getting for dinner? What did you do? Who did you hear from?’ ”

And when the evening buses got him home to Corona, Queens, later than usual, he would be very upset. “He felt it was his time home to be with me, and he shouldn’t be sitting on a stupid bus,” she said. “I would tell him, `What’s the matter that you are home late? You came home safe.’ ”

Mr. Luparello, 62, was equally serious about his work. Every morning, he got up at 3:30 to start work at 6 a.m. “He’d rather be half an hour early than be stuck in traffic,” his wife said. “He would never take a day off. Headache, flu, cold, you name it. He went to work.

“I would ask him, `Tony, is the tower going to fall without you?’ It was just a joke. But you know, it came down with him.”

September 11, 2003 – 2 Year Anniversary

Soon, the ceremony began, and then the names. Eddie Canillas wiped away tears as his daughter, Kristen, 12, read aloud the name of her grandfather, Anthony Luparello, a maintenance worker on the 101st floor of the south tower. Mr. Canillas said that Kristen had practiced the names all week – in the kitchen, in her bedroom, in the bathroom.  “I love you and I miss you,” Kristen said after reciting the name of her grandfather, Anthony Luparello. 

It was the voices of children that sadly punctuated the second anniversary of the deadliest day in modern American history, September 11, 2003.  “She’s still hurt, of course, but she wanted to be part of it,” Mr. Canillas said. “She’s old enough to know. You sort of need some kind of closure. We only had his funeral three months ago.”

And on the Anniversary of 911, we pray for the family of Anthony Luparello. 

We must not, and will not, ever forget.

First published on September 9th, 2009.

In an effort to rekindle the American spirit that united our country after 9/11, I am writing to ask for your time and energy to support and thank our soldiers, who have sacrificed so much for their country in the decade since the September 11th attacks.

Giving an iPad will not only entertain, connect and teach a wounded soldier from their hospital bed, but, more importantly, it will convey an infinitely more powerful message to our soldiers: we recognize and appreciate their sacrifices. On the weekend of Sept. 11th, those interested can join me and a group of other supporters to personally deliver the iPads purchased through our efforts and thank soldiers recovering in military hospitals in the D.C. area.

It is my hope that those of you who are interested will pledge to raise $525, the approximate cost of a single iPad. $25 dollars from 21 of your friends and family members to give a gift that will mean the world to a soldier facing a long recovery.

Peter Tufo

To Donate – Please post a comment below so that we will know who is part of our Gin Miller TEAM!

photo credit: AMagill ~~

Study Confirms Relationship Between High Sodium and Low Potassium Intake on Heart Disease
Hockessin, Del. – A new study shows that a diet high in sodium and low in potassium doubles the risk of dying from a heart attack and is associated with a 50% increased risk of death from any cause.  The study recorded the diet of 12,000 U.S. adult men and women 20 years and older over a 14-year period.  A dietary imbalance of the two minerals posed the greatest risk than simply eating too much salt because potassium may neutralize the heart-damaging effects of salt.  The results strengthen past studies and research showing a relationship between sodium intake and mortality.

The research was conducted by the Centers for Disease Control and Prevention (CDC), Emory University, and Harvard University, and published in the American Medical Association’s Journal Archives of Internal Medicine released on July 11, 2011.  

The researchers noted, “hypertension is the leading global risk factor for death, affecting almost 1 billion people,” and commented that “encouraging consumption of unprocessed, potassium-rich fruits and vegetables is the safest and preferred pathway to increasing potassium intake.” 

“We’ve known that hypertension has been linked with diets too high in sodium and too low in potassium, but to have this level of confidence about the role of the sodium/potassium ratio on increased risk of both cardiovascular disease and all-cause mortality is significant,” said Elizabeth Pivonka, Ph.D., R.D., president and CEO of Produce for Better Health Foundation (PBH) the nonprofit entity in partnership with CDC behind the Fruits & Veggies—More Matters® national public health initiative. “Eating a plant-based diet consisting of a variety of fruits and vegetables is a healthful way to manage low levels of sodium and high levels of potassium, thereby helping to prevent cardiovascular disease and promote overall health.”

Fruits and vegetables are available year-round in fresh, frozen, dried, canned and 100% juice forms, are affordable, and easy to prepare.  A wide variety of information, tools, and resources on fruits and vegetables, including a nutrition database, recipes, and videos can be found on the consumer-friendly website, www.FruitsandVeggiesMoreMatters.org.

For more information on the Sodium and Potassium Intake: Mortality Effects and Policy Implications study, read Volume 171 (No. 13) July 11, 2011 journal online at Archives of Internal Medicine, a bimonthly peer-reviewed medical journal published by AMA.

© 2011 photo heidi heath-garwood ~ Do you believe in the resurrection of dead things?  Like dreams forgotten – a life in ruins – hope lost?  The flourish of spring has a way to blossom within the soul a reminder of new beginnings no matter the circumstance.  Its beauty whispers a gentle truth that new beginnings come to us from some other beginning’s end.   Truly a time of year to stretch wide the arms and gather up bouquets of fragrant hope.   Faith echoes from earthen glory at every turn – hearty collection of leaves whish atop the Crape Myrtle stripped barren just days ago, while tiny crowns of day lilies tip faces upward amidst luscious emerald blades of foliage.  New nests and nut shells – grasslands awaken from dormant sleep of winter now ready for sheers and primping.  The clatter of rebirth brings a lift in the blood.

New breath is in the bud.  An aching and unrest to blossom into the destiny etched to the soul.  Life has a way of pouring you out while moments of spring splash refreshment to the spirit.   And all that is glorious in springtime could never be were it not for the harsh blades of pruning and shaving back.

There is a time for everything, and a season for  every activity under heaven:  a time to be born and a time to die, a time to plant and a time to uproot, a time to kill and a time to heal, a time to tear down and a time to build, a time to weep and a time to laugh, a time to mourn and a time to dance, a time to scatter stones and a time to gather  them, a time to embrace and a time to refrain, a time to search and a time to give up, a time to keep and a time to throw away, a time to tear and a time to mend, a time to be silent and a time to speak, a time to love and a time to hate, a time for war and a time for peace.   Ecclesiastes

A time for all things – and the season for rebirth erupts to hope when a life sustains the clipping away of what unknowingly may hinder its most celebrated beauty.  To know a season of turbulence and turmoil prepares the heart to recognize and rejoice as even the smallest buds of hope wriggle forth from barrenness. 

Our hearts have been wrenched by unfathomable destruction of tornados, tsunamis and economic uncertainly.  Friends speak of heartbreak and illness as we navigate with urgency the thorny patches of wasteland.  But we cling to hope, for there is a season and time for all things under the heavens.  The eye stays fixed on the bud – slashed back and reduced to mere stubble, only to sprout forth in celebrated beauty at the proper time – to present infinite opportunities to bloom again.

Endings are part of beginnings.  Seasons do end and to make peace with that is to fling wide the heavy drapes, open the shutters and allow the splash of new beginnings to warm the body and soul.

Julia Cameron says wherever you are is always the right place.  There is never a need to fix anything, to hitch up the bootstraps of the soul and start at some higher place.  Start right where you are.

And where else is there?  What has been pruned is gone and though good-byes have sliced deep at the heart, they prepare us for greater challenges.   The beloved author Louis L’Amour believes there will come a time when you believe everything is finished.  That will be the beginning.  Let’s hold to this hope. 

Look to the bud – its fierce return to triumph from winter’s unforgiving contempt.   Now peering through the lattice in confident glory …

© 2011 Pam Staver-Hope. http://pamstaver-hope.icopyright.com

 I stand at oceans edge and watch emerald waters twirl and twizzle about my ankles, sun reflecting in oceans froth and current.  To begin the usual treasure hunt in search of well-tailored nuggets tumbled against coral reefs and thrust to the shore.  My fingers lift a ruffled shell imbedded mostly in wet sand to inspect.  What was once in pristine order now bludgeoned by a rocky tidal blender is left quit broken.  Disheveled edges rough and windswept grinded smooth from lashes on stone and grit.  Churned and thumped about in a sea rambunctious until spewed to the sandy threshold for examination – most usually to be rejected and pitched back.

 This time I’m drawn to the broken and tattered shells – to marvel in the excellence cloaked beneath sun-scorched and porous mantle.  I ponder on the wholeness of each before shattered and cast aside.  The tiny life once scampering within the sheath to complete its journey to this shore.  I pluck dozens of damaged shells from the surf until arms and hands and pockets brim full.  And then to survey my bounty I place them down on a beach towel stretched out long.  Each carefully arranged for closer scrutiny -  distinctively lovely and elusive until I no longer cast the gaze on brokenness but rather raw and unspeakable beauty.  As an evening sun illuminates off glistening fissures and ridges the eye can see angles and slants folding, funneling to form a host of angels wings.  I love my broken shells as each beckons to be seen for that which remains – triumph.  A jubilation of sorts for surviving even in part the voyage of a restless and raging sea.

 Like us all. Crafted to wholeness yet at times thrashed about a current rocky, thumping at the soul like a sneaker in the dryer.  Flailing through storms raging only to be spit out as damaged goods.  And still these storms are consistent threads imbedded deep to the fabric of growth and authentic beauty.  These times provide our greatest searching to seek out exquisite and resilient places that dwell within.  Discovery of what endures the uproarious splashing and thrashing deeming to drag us asunder.

 Have you ever been thrown to a stormy blender and hurled at the shoreline feeling lifeless and fragmented – damaged goods?  Almost six years past, the emotional smashing from a broken marriage of many years found me very much shattered and disjointed in spirit. The storm lashed and flogged my reasoning to view only the rubble of devastated lives strewn in its wake.  Nice, God-fearing girls do not divorce where I come from.  Dark Night of the Soul says author Madame Guyon from the 1700’s – the hard curveballs of life that throw us off our game and into despair.  Yet as a small child, we wobble up on feet aquiver to place one tiny step before the other in declaration that brokenness does not get the final word.   

 We cannot crown brokenness the victor over our lives. The agonies of heartache seek to foster weakness – but truth and conviction smash the boarders of the deepest fears and frailty. Rough edges become smooth by the often painful grind of self-reflection and introspection.  When spat from the belly of grief a life will change – to better or bitter. This choice bequeathed to the heart.  In forgiveness and faith feet stand secure on life’s shore unashamed – for it is shame that lashes out to destroy. 

 My broken shells do not look as they once did. Each has taken on new shape and purpose.  Today they are inspiration taken to flight on angel’s wings, a constant reminder that broken things and people are not to be discarded.  But resilient the human spirit – to be mended and released to soar uninhabited in newness of life.

Pam Staver-Hope. http://pamstaver-hope.icopyright.com

Nothing suits a Victorian house like a fresh blanket of snow.  We had a lot of the fluffy white stuff this past winter and during the big storm back in early January, I snapped a photo (below) of the big house with my iphone.  Since my Dad’s passing, Mom has been revisiting her creative side and this is her masterpiece!  The photo taken of her painting does not quite do it justice.   Needless to say, I am thrilled to have such a beautiful painting by my talented mother, Joan Davis!

But Mom’s not the only talent in my family.  My sister, Pamela Steuart, is a wonderful fine artist who also does amazing reproductions from photos. She has an affinity for and a distinct style in her collection of trees, does commissioned paintings of  companions & animals, paints lovely figuratives and photo-like still life art. 

Pam also does traditional reproductions of homes, but she distinguishes herself in her ’dwellings‘  collection with a style she calls “Gondole” – French for warped.

Pam’s site offers several of her oil paintings for sale, but you won’t find Mom’s painting there – because it’s all mine to be forever cherished!

I posted a Question on Facebook the other day to see what type of workout would be of most interest.  At first I just asked it and got a wide range of responses on the thread.  Then I used the Question feature and Step was the overall winner - Strength came in second.

Today I posted a question on format.  Since some people are not on Facebook, I’ll ask it here too.  To encourage response, we’ve temporarily lifted the requirement to register in order to respond.

Here are the options:

1. Circuit – Alternating Step with Strength
2. Interval – Alternating Bouts of High Intensity Step followed by Low Intensity Step
3. Circuit WITH Interval – Alternating Bouts of High Intensity Step followed by Strength for recovery
4. Step - Steady State Cardio Step