EmpowerMoms

Today is day 4 with the Jessica Smith/My Fitness Pal “Fall Back into Fitness Challenge” strength training day so grab some weights and let’s get started!

30 Minute Circuit Training Full Total Body Strength Workout with Dumbbells for All Levels

EQUIPMENT NEEDED: Dumbbells, a sturdy chair [optional]

LEVEL: ALL

Circuit training refers to a series of resistance training exercises performed in a circuit fashion, done with little to no rest in between.

In this full length strength training circuit workout video I’ll be taking you through circuits that include multi-muscle moves like squat curl to presses, deadlifts, push ups and more designed to keep your heart rate up while you sculpt your entire body. We’ll be using one or two sets of dumbbells [one heavier set for larger muscle groups like your legs, chest and back and a lighter set for your smaller muscles like your arms, shoulders and upper back]. I’ll be offering modifications that use a sturdy chair throughout the routine so feel free to adjust it to meet your needs and current fitness level.

Full Details about the free challenge here:
http://empowermoms.net/2016/10/fall-back-into-fitness-challenge-with-mfp-and-jessica-smith-free-5-day-challenge.html

3.1 MILES
11 INSANE INFLATABLES
1 CRAZY FUN DAY!

This Saturday my son and I are heading down to Greensboro, NC for this Insane Inflatable 5k obstacle race. I am so excited! It will just be the two of us-kind of a pre-birthday present since my baby is turning 15 years old!

I have never done this inflatable race before but it looks like a lot of fun! I signed up for the last wave-at 11am-because I was worried what the weather would be like in November. But it’s actually going to be in the 70s which is pretty hot for November, but at least it won’t be raining so I’ll take it! 🙂

The race entry includes a uni-sex tshirt and a finishers medal which is awesome! Keep reading below for my promo code to save 10% off your race entry!

It looks like it will be 11 obstacles over the course of 3.1 miles. The website also mentions a post race celebration so I’m interested to see what that includes.

**Prices go up this Friday (11/4) at midnight. Tell your friends, family, and teammates that still need to register!

>>Use my code to get 10% off the Greensboro race: EmpowerMoms

Greensboro, NC location:
http://insaneinflatable5k.com/event/greensboro-nc/

Have questions about the Greensboro NC or other Insane Inflatable locations? Here is the link for FAQ:
http://insaneinflatable5k.com/frequently-asked-questions/

Check back here on my blog in a couple of weeks for my race recap!

Tomorrow, Wednesday Nov 2 is day 3!

30 Minute High Intensity Interval Cardio + Abs Full Workout No Equipment Needed for All Levels

EQUIPMENT NEEDED: A sturdy chair [optional]

LEVEL: ALL

This full length cardio workout features higher intensity interval training and standing core work that targets the major muscles of the core, including the abdominals, lower back and glutes.

I’ll be taking you through a higher intensity interval session that can be done in a small space using just a sturdy chair. I’ll show you how to adapt some of the tougher, traditional high intensity, high impact moves like mountain climbers, jacks, lunge jumps and more [advanced exercisers, feel free to go all out during these exercises] and we’ll be adding in some standing core work during our active recovery periods in between intervals too.

Full Details about the free challenge here:
http://empowermoms.net/2016/10/fall-back-into-fitness-challenge-with-mfp-and-jessica-smith-free-5-day-challenge.html

The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want by Erin Oprea

This book was released earlier this year and I have been using it for the past several months. I absolutely love it!

I have alot of health and fitness books and this one is by far one of the best ones I own. I have referred to it lots of times over the months for nutrition help and Tabata workouts. Don’t be put off by the word “diet” in the title of the book. Over the course of 4 weeks, Erin walks you through the importance of REDUCING (not eliminating completely!) 4 things: sugar, starches, sodium and alcohol. For example, you don’t eliminate your starches and carbs completely. She explains what carbs are better to eat and WHEN you should eat them to fuel your body properly.

She also explains what Tabata workouts are and how to do them. She includes a 4 week exercise plan (with pictures!) which includes beginner, intermediate and advanced Tabata exercises. I have incorporated these Tabatas into many of my workouts over the course of several months and love them! I am able to work at my own level to do 20 seconds of a movement as best and hard as I can, then 10 seconds of rest. You only need a set of hand weights for these workouts and small space. I was even able to do them while on vacation this summer!

I truly can’t say enough good things about this book!

I received a copy of this book complimentary for blog and social media review. All opinions are my own.

About the Book
Discover the 4 key foods and the 4-minute workouts that will change the way readers look and feel in just 4 weeks.

Celebrity trainer and former marine Erin Oprea’s motto is “lean and clean.” Her unique 4 x 4 diet shows readers how to get clean by reducing the 4 major hitches in most diets: sugar, starch, sodium, and alcohol.

She also tells readers how to get lean, using her 4-minute tabata workouts: 8 repititions of 20 seconds of high-intensity moves, then 10 seconds of rest.

Within 4 weeks, the average person will be able to reduce bloating and belly fat; gain increased muscle definition in the arms, legs, and stomach; improve cardiovascular endurance; and break sugar and sodium addictions.

Complete with meal plans and recipes, the 4 x 4 diet is perfect for anyone looking to streamline their body and lifestyle.

About the Author
ERIN OPREA is a NESTA- and AFAA-certified personal trainer as well as a former marine who has served two tours of duty in Iraq. She has been Carrie Underwood’s personal trainer since early 2007, and has earned the title of “Trainer to the Stars.” She currently lives in Nashville with her husband and two boys.

The Berenstain Bears and the Christmas Angel (Berenstain Bears/Living Lights) by Mike Berenstain

My son is 6 and loves when we read books together. He is also a beginner reader so he loves trying to read some of the Berenstain Bear books on his own. We especially love holiday books so we were both really excited to get this new Christmas book!

Honey, Brother and Sister can’t decide on what type of snowman to build and after much discussion decide to build a snow angel. After building it complete with a halo; they went inside where Mama and Papa told them about angel Gabriel and the telling of Jesus’s birth. They also shared about other special angels throughout the bible which the bear kids found fascinating.

I like that at the end of book it includes bible chapters to look up different stories that include Angels in them like Daniel and the lions den.

My son and I enjoyed this sweet Christmas Angel book! I received a copy of this book complimentary for blog and social media review. All opinions are my own.

About the Book
In the newest Berenstain Bears Living Lights book, The Berenstain Bears and the Christmas Angel, the cubs discover there’s more to angels than wings and flowing white robes!

It is almost Christmas and there is finally snow in Bear Country. Brother, Sister, and Honey Bear are ready for some winter fun! But when they can’t decide what kind of snowbear to build, Honey Bear’s snow angel gives the older cubs a great idea. Soon the cubs have built a Christmas snow angel. Later, as they warm up with some hot cocoa, Mama and Papa give the cubs a little lesson about some very special angels and the work they do for God.

Age Range: 4 – 8 years
Grade Level: Preschool – 3
Series: Berenstain Bears/Living Lights
Paperback: 24 pages
Publisher: Zonderkidz (October 11, 2016)

About the Author
Mike Berenstain grew up watching his parents, Stan and Jan, working together to write and draw these lovable bears. Eventually he started drawing and writing about them too.