30 min TOTAL BODY cardio strength circuits

**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 33 min TOTAL BODY cardio strength training circuit workout, focusing on cardio, strength training, balance and core! (no music workout)
Warm up and cool down included.

EQUIPMENT NEEDED:
*set of dumbbells

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.

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Week 5 of “The Great Walk 100 day Summer Challenge” video suggestions

Welcome to week 5 of “The Great Walk 100 day Summer Challenge” from 6/26 – 7/2.

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 5 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 | 9 Comments

“Sunburst” (Sky King Ranch 2) by Susan May Warren


“Sunburst” (Sky King Ranch 2) by Susan May Warren

This clean Christian story is book 2 in the new Sky King Ranch series. This story mostly follows Ranger and Noemi experiences during their travels in Nigeria. This story had lots of action and an interesting plot that kept me glued from one chapter to the other. I liked reading about the Nigerian culture and how they celebrate weddings specifically.

Jane Doe mentioned towards the end of book 1 shows up again during this book and will continue into at least book number 3. I like the side plot of including a Jane Doe and the mystery surrounding her.

I love the family solidarity and commitment to helping each other no matter what in these books! I absolutely love this clean suspense romance series and can’t wait to read more! I received a copy of this book complimentary for blog and social media review. All opinions are my own.

About the Book:
When former Navy SEAL and lifelong bachelor Ranger Kingston is called upon to take part in a rescue mission to save his brother Colt, who has been kidnapped by terrorists in Nigeria, he is shocked to find among the hostages a woman he knows and could never forget.

Noemi Sutton was attempting to return a young girl to her family in Boko Haram territory when she and the girl found themselves taken hostage, along with several others.

And while Ranger Kingston may be able to get the hostages away from their captors, he’ll need Noemi’s help if he ever hopes to get out of Nigeria alive.

Her solution? Pose as husband and wife. But when her uncle discovers the union, he insists on a traditional Nigerian wedding–binding Noemi to a man destined to break her heart. Worse, she’s discovered the real reason she was kidnapped, and anyone around her is bound to be caught in the cross fire. Including her so-called new husband.

She’ll need to figure out a way to leave the man she loves if she wants to save his life.

USA Today bestselling author Susan May Warren throws you into the thick of the action in this high-stakes, globe-trotting romance.

About the Author
Susan May Warren is the USA Today bestselling author of nearly 90 novels with more than 1.5 million books sold, including the Global Search and Rescue and the Montana Rescue series, as well as Sunrise and Sunburst. Winner of a RITA Award and multiple Christy and Carol Awards, as well as the HOLT Medallion and numerous Readers’ Choice Awards, Susan makes her home in Minnesota. Find her online at www.susanmaywarren.com, on Facebook @SusanMayWarrenFiction, and on Twitter @SusanMayWarren. –This text refers to the paperback edition.

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30 min TABATA cardio strength circuits with floor work

**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 35 min TABATA style 20 sec work/10 sec rest. Alternating between cardio and strength training.
Warm up and cool down included.

EQUIPMENT NEEDED:
*set of dumbbells
*yoga 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 | 5 Comments

“Among the Innocent” by Mary Alford

I have read other love inspired suspense amish books by this author and I was aware of the book description and content this book was about. However, I wasn’t prepared for reading chapters on the serial killer point of view which was really disturbing and more graphic that I thought a Christian fiction book would be. (This book is classified as a Christian Mystery & Suspense Romance Book on amazon) I definitely think this book should come with a warning due to the nature and killer POV being included. This book upset me for days after I finished it.

With that being said; I did read the book cover to cover because of the steady suspense and engaging main characters. I had to know how it was going to end! I always underestimate how evil someone can be, especially if mental illness is involved. It made me sad that innocent Amish women were targeted in this book, hence the title.

Leah and Dalton, the main characters, are trying to find the serial killer lose in the Amish community who had ties to Leah 10 year earlier and who they thought had died. I figured out the end beforehand, but it wasn’t predictable and had a couple twists and surprises.

Not something I would read again, but if you aren’t a sensitive reader like me, you would probably enjoy this Amish suspense book! I received a copy of this book complimentary for blog and social media review. All opinions are my own.

About the Book:
When Leah Miller’s entire Amish family was murdered ten years ago, the person believed responsible took his own life. Since then, Leah left the Amish and joined the police force. Now, after another Amish woman is found murdered with the same MO, it becomes clear that the wrong man may have been blamed for her family’s deaths.

As Leah and the new police chief, Dalton Cooper, work long hours struggling to fit the pieces together in order to catch the killer, they can’t help but grow closer. When secrets from both of their pasts begin to surface, an unexpected connection between them is revealed. But this is only the beginning. Could it be that the former police chief framed an innocent man to keep the biggest secret of all buried? And what will it mean for Leah–and Dalton–when the full truth comes to light?

USA Today bestselling author Mary Alford keeps you guessing as two determined souls plumb the dark depths of the past in order to forge a brighter future–together.

About the Author
Mary Alford is a USA Today bestselling author who loves giving her readers the unexpected, combining unforgettable characters with unpredictable plots that result in stories the reader can’t put down. Her titles have been finalists for several awards, including the Daphne Du Maurier, the Beverly, the Maggie, and the Selah. She and her husband live in the heart of Texas in the middle of 70 acres with two cats and one dog. Learn more at www.maryalford.net.

Posted in Book Reviews | 1 Comment