30 min ARMS & ABS cardio and strength circuits

Posted on July 6, 2022 by EmpowerMoms

**This video was originally posted as a facebook live “Moderate Fit” workout for the Botetourt Family YMCA. Some parts may be edited out.**

Join me for a 34 min ARMS & ABS cardio and strength circuit training workout with floor work.
Warm up and cool down included.

EQUIPMENT NEEDED:
*set of dumbbells
*mat or towel

Don’t forget to subscribe to my channel and never miss a workout again.

🔹 Rachel is a certified group fitness instructor and has been teaching group fitness classes , helping all ages and levels of fitness since 2015. 🔹

Follow me here:
📸 Instagram: @EmpowerMoms
👍 Facebook: @WalkStrongRoanoke
🐦 Twitter: @Rdevaughn4
Blog: http://empowermoms.net/
Private challenge walking group: https://www.facebook.com/groups/290296024792860

D I S C L A I M E R:
Not all workouts on this channel may be suited for you. Please consult your doctor if you have any medical issues, and before beginning a training or nutrition program. By performing any fitness exercises, you are performing them at your own risk.
Rachel DeVaughn, Walk Strong Roanoke, EmpowerMoms will not be responsible or liable for any injury or harm you sustain as a result of her online fitness videos or information shared on her channel. By using her online workouts you are accepting all the terms of this disclaimer notice.

Posted in Fitness | 2 Comments

July 4th 4 mile cardio walking workout thru the DECADES

Posted on July 4, 2022 by EmpowerMoms

**This video was originally posted as a live workout in my private challenge group in July 2020. Some parts may be edited out.**

Join me for this 4 mile, 64 min SUPER cardio walk aerobics class! We are going to have so much fun walking thru the decades of music-90s, 80s, 70s, and 60/50s!
You do not need anything for this all cardio, all standing workout. Warm up and cool down included.

EQUIPMENT NEEDED:
*NONE

Don’t forget to subscribe to my channel and never miss a workout again.

🔹 “Walk Strong Roanoke” classes are walking-based aerobic exercise classes for all levels of fitness. Because they are easy to follow with fun music, virtually anyone can do them. Plus you can meet your step or miles goal by walking my walks!
Rachel with “Walk Strong Roanoke” is a certified group fitness instructor and has been teaching walk aerobics classes since January 2017. She has also been teaching other group exercise classes, helping all ages and levels of fitness since 2015.
So what are you waiting for? Come join us and learn how to WALK STRONG! 🔹

Week 6 of “The Great Walk 100 day Summer Challenge” video suggestions

Posted on July 3, 2022 by EmpowerMoms

Welcome to week 6 of “The Great Walk 100 day Summer Challenge” from 7/3 – 7/9.

Remember: Our goal is to be consistent so even if you can’t do 100 days of walking in a row, do the best you can and listen to your body.

If you CAN do a walk every day, it is VERY important that you mix it up by doing gentle walks, longer walks, shorter walks, indoor walks, outdoor walks, etc.

Here are some week 6 workout video suggestions from my YouTube channel:

Comment below and let me know what walks you did this week and how you are feeling! I love to hear from you!

Don’t forget to come back here to my blog EVERY Sunday morning to get weekly walking workout suggestions and to stay accountable to this challenge. Our challenge is from 5/29/22 – 9/5/22!!

Posted in Fitness, Walk Strong Roanoke Fitness, Walk15: walk aerobics class | 21 Comments

“Hunted in the Wilderness” by Kellie VanHorn REVIEW & GIVEAWAY

Posted on July 2, 2022 by EmpowerMoms

About the Book

Book: Hunted in the Wilderness

Author: Kellie VanHorn

Genre: Inspirational Romantic Suspense

Release date: June 28, 2022

Protecting the evidence
means facing down assassins and an unforgiving wilderness…

Framed for murder and corporate espionage, future aerotech company CEO Haley Whitcombe flees in her plane with a camera full of evidence that could clear her name—until she’s shot out of the sky. Now trapped in North Cascades National Park, her survival in the wilderness depends on park ranger Ezra Dalton. Yet escaping the wild will mean nothing if they can’t outrun their merciless hunters…

Click here to get your copy!

My Review

This was a new to me author and I really enjoyed the steady pace of suspense and action!

Ezra meets Haley after her plane crashes in a National Park and the race begins to protect her against whoever is trying to steal her camera at all costs.

Haley isn’t about to trust Ezra or anyone else who wants her camera that holds evidence that she’s being framed in her father‘s company.

Haley and Ezra have had losses in their lives that have led them to lose their faith in God. As they work together they begin their journey trusting eachother and God again.

I enjoyed reading this fast paced, clean, romantic suspense Christian book. Some parts were predictable, especially towards the end; but I really enjoyed it and highly recommend this adventure read!

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

About the Author

Kellie VanHorn is an award-winning author of inspirational romantic suspense. She has college degrees in biology and nautical archaeology, but she’s always found her sense of adventure most satisfied by a great story. When not writing, Kellie can be found teaching her four children, camping, baking, and gardening. She lives with her family in west Michigan.

More from Kellie

One of my favorite things about being a writer is living out wild adventures in my imagination. I get to enjoy all the action and feels without any of the unpleasant real-life problems I’d face if I were actually being chased by bad guys with guns. The more exciting and far-off the setting, the better! My family loves to travel and to camp, so we’ve spent a lot of time visiting national parks around the U.S. Our favorites include Grand Teton, Rocky Mountain, Devil’s Tower, and Badlands. We pile our four kids into the car, fill it to the brim with gear, and tent our way from park to park for weeks at a time in the summer.

For Hunted in the Wilderness, I wanted to explore a park we haven’t had the chance to visit yet—North Cascades National Park in Washington state. In fact, my first glimpse of the story came to me when I was scrolling through my Facebook feed and saw a picture of a lake in the Cascades. Inspiration struck, and I knew the heroine of my next book had just crash-landed her Cessna airplane in those mountains, and she needed a handsome, single park ranger to come help her escape the bad guys.

What makes this park such a perfect setting for a romantic suspense is not only the gorgeous scenery, but also the fact it’s very remote. The region is easy enough to access via road from Seattle, but most of the protected land can only be reached on foot, horseback, or float plane. Because I hadn’t been there myself, I relied on a topographic map and lots of research to help me craft the setting and make it an indispensable part of the plot.

Of course, now that I’ve studied the trail systems so extensively, I’d love to visit the Cascades in person one day. One of my teenaged sons who loves hiking has all sorts of plans for us to take a long backpacking trip out there, even though neither of us has ever backpacked before. I might have to work up my courage a bit before I’ll be ready to hit the trail without our minivan full of gear. 😉

Blog Stops

Book Reviews From an Avid Reader, June 29

Debbie’s Dusty Deliberations, June 29

Babbling Becky L’s Book Impressions, June 30

Genesis 5020, June 30

Texas Book-aholic, July 1

Happily Managing a Household of Boys, July 1

Inklings and notions, July 2

EmpowerMoms, July 2

Ashley’s Clean Book Reviews, July 3

Christina’s Corner, July 3

A Good Book and Cup of Tea, July 4

Book Looks by Lisa, July 4

Paula’s Persuasion, July 4

For Him and My Family, July 5

Blogging With Carol, July 5

deb’s Book Review, July 6

Simple Harvest Reads, July 6 (Guest Review from Donna Cline)

Gina Holder, Author and Blogger, July 7 (Author Interview)

Truth and Grace Homeschool Academy, July 7

Mary Hake, July 7

Betti Mace, July 8

Locks, Hooks and Books, July 8

Bigreadersite, July 9

Tell Tale Book Reviews, July 9

Because I said so — and other adventures in Parenting, July 10

A Modern Day Fairy Tale, July 10

Labor Not in Vain, July 11

Through the Fire Blogs, July 11

Bizwings Blog, July 12

Pause for Tales, July 12

Giveaway

To celebrate her tour, Kellie is giving away the grand prize package of a $50 Amazon gift card and a signed copy of the book!!

Be sure to comment on the blog stops for nine extra entries into the giveaway! Click the link below to enter.

https://promosimple.com/ps/1f7ef/hunted-in-the-wilderness-celebration-tour-giveaway

Posted in Book Reviews | 2 Comments

“Vanished Without a Trace” by Sarah Hamaker REVIEW & GIVEAWAY

Posted on June 30, 2022 by EmpowerMoms

Vanished Without a Trace JustRead Blog Tour

Welcome to the Blog Tour for Vanished Without a Trace by Sarah Hamaker, hosted by JustRead Publicity Tours!

ABOUT THE BOOK

Title: Vanished Without a Trace

Author: Sarah Hamaker

Publisher: Love Inspired Suspense

Release Date: June 28, 2022

Genre: Christian, Romantic Suspense

A missing person case. A new clue.

And a fight for survival.

After nine years searching for his missing sister, attorney Henderson Parker uncovers a clue that leads him to Twin Oaks, Virginia—and podcaster Elle Updike investigating the case. Partnering with the journalist is the last thing Henderson wants, until mysterious thugs make multiple attacks on both their lives. Now they’ll have to trust each other…before the suspected kidnappers make them disappear for good.

From Love Inspired Suspense: Courage. Danger. Faith.

MY REVIEW

Attorney Henderson Parker has been searching for his missing sister for nine years. He finally gets a break in the case when someone sends him a picture so he heads to Virginia where he meets up with podcast Elle who is also investigating his missing sisters case.

As they work together to figure out what has happened and get closer to some answers, the more they have to run for their lives and protect the ones they love. More and more questions come up and they don’t know who to trust.

This story had nonstop action, drama and some clean romance. I read it in one night because I couldn’t stop reading. I also really enjoyed some of the other characters like the Bed and Breakfast husband and wife that both Henderson and Elle say with.

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

ABOUT THE AUTHOR

Sarah Hamaker loves writing books “where the hero and heroine fall in love while running for their lives.” She’s written romantic suspense novels and nonfiction books, as well as stories in Chicken Soup for the Soul volumes. As a writers coach, her heart is encouraging writers. She’s a member of ACFW; ACFW Virginia Chapter; and Faith, Hope and Love, as well as the president of Capital Christian Writers Fellowship. Her podcast, “The Romantic Side of Suspense,” can be found wherever you listen to podcasts. Sarah lives in Virginia with her husband, four teenagers, a preschool foster child and three cats. Visit her online at sarahhamakerfiction.com.

CONNECT WITH SARAH: Website | Facebook | Twitter | Instagram

TOUR GIVEAWAY

(1) winner will receive a Vanished Without a Trace canvas tote bag, a Vanished Without a Trace notebook, an autographed copy of Vanished Without a Trace, a Vanished Without a Trace button, and a $20 Amazon gift card!

Full tour schedule linked below. Giveaway began at midnight June 27, 2022 and will last through 11:59 PM EST on July 4, 2022. Winner will be notified within 2 weeks of close of the giveaway and given 48 hours to respond or risk forfeiture of prize. US only. Void where prohibited by law or logistics.

Giveaway is subject to the policies found here.

ENTER GIVEAWAY HERE

Follow along at JustRead Tours for a full list of stops!