30 min TOTAL BODY cardio and strength circuits

Posted on June 20, 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 32 min TOTAL BODY cardio and strength circuit training 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 4 of “The Great Walk 100 day Summer Challenge” video suggestions

Posted on June 19, 2022 by EmpowerMoms

Welcome to week 4 of “The Great Walk 100 day Summer Challenge” from 6/19 – 6/25.

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 4 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!!

“Undercover Assignment” by Dana Mentink REVIEW & GIVEAWAY

Posted on June 16, 2022 by EmpowerMoms

About the Book

Book: Undercover Assignment

Author: Dana Mentink

Genre: Suspense

Release date: June 28, 2022

This K-9 will stop at nothing to keep a child safe.

When a little boy is threatened, Officer Daniella Vargas and K-9 partner, Zara, are assigned to pose as his nanny to uncover the culprit’s identity. Suspecting one of the guests in his inn, widower Sam Kavanaugh’s only option is to begrudgingly trust Daniella and Zara to help. But can they solve the case and its mysterious connection to Sam’s late wife before it’s too late?

Click here to get your copy!

MY REVIEW

I have read several love inspired suspense books by this author and have enjoyed every single one! I am especially excited about this news Rocky Mountain K-9 unit!

This awesome K9 story involved Sam and his son Oliver, Daniella and her dog Zara. They were all likeable characters, especially the little boy and dog.

Daniella and her working dog go undercover as Oliver’s nanny so they can figure out why someone keeps breaking into Sam’s B&B and why mysterious, life harrowing, things keep happening. As the story progresses, it becomes a guest “who dun it” mystery which kept me guessing from beginning to end.

Steady action and suspense all throughout-I loved it! I highly recommend this fun, love inspired clean suspense book.

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

About the Author

Dana Mentink is a USA TODAY and Publisher’s Weekly bestselling author. She’s written more than forty mystery and suspense novels for Love Inspired Suspense, Harvest House, and Poisoned Pen Press. She is honored to have received two ACFW Carol Awards, a Holt Medallion Award, and a Romantic Times Reviewer’s Choice Award. Please visit her on the web at www.danamentink.com to sign up for her newsletter, or find her on Twitter, Facebook and Bookbub.

More from Dana

What a joy to participate in a series with seven other talented authors! A continuity series is a set of books, each written by a different author, and each with its own suspense plot along with an overarching series plot and characters. It’s a very complicated project to complete, but the fantastic part is chatting, collaborating, and sometimes commiserating with other writers. What a rare treat, since most of our work is done alone in dark rooms with computer screens and bottomless cups of coffee! This series was especially fun to write because of the whole wilderness lodge setting which is my favorite type of story. Picture it! Ancient cliff dwellings, a freak electrical storm, twenty-four hours with no power and a killer on the loose! That’s my kind of suspense novel. I hope you will enjoy this multi author series as much as we enjoyed creating it!

Blog Stops

Book Reviews From an Avid Reader, June 15

Inklings and notions, June 15

Debbie’s Dusty Deliberations, June 16

EmpowerMoms, June 16

Vicky Sluiter, June 17

For Him and My Family, June 17

An Author’s Take, June 18

Blogging With Carol, June 18

Truth and Grace Homeschool Academy, June 19

Betti Mace, June 20

Texas Book-aholic, June 20

Locks, Hooks and Books, June 21

Blossoms and Blessings, June 21

She Lives To Read, June 22

Through the Fire Blogs, June 23

Happily Managing a Household of Boys, June 23

Labor Not in Vain, June 24

deb’s Book Review, June 25

Pause for Tales, June 25

Babbling Becky L’s Book Impressions, June 26

For the Love of Literature, June 26

Ashley’s Clean Book Reviews, June 27

A Good Book and Cup of Tea, June 27

Genesis 5020, June 28

Because I said so — and other adventures in Parenting, June 28

Giveaway

To celebrate her tour, Dana is giving away the grand prize package of a $75 Amazon gift card and a signed book!!

(If the winner is outside the U.S., then he or she will receive an eBook.)

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/1eff2/undercover-assignment-celebration-tour-giveaway

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Fatal Code (The Snap Agency 2) by Natalie Walters

Posted on June 15, 2022 by EmpowerMoms

Fatal Code (The Snap Agency 2) by Natalie Walters

This was such an amazing romantic suspense story. It kept my interest from beginning to end with really engaging characters and storyline. I couldn’t put the book down once I started reading. I loved getting to know Kekoa and Elinor specifically who were the main characters in this story. I enjoyed getting to know Kekoa and his family backstory and his struggles with forgiveness and guilt. He was such a strong character-mentally and physically! Elinor was also an awesome character-strong, smart and wanting to carry on his grandfathers coding legacy and work.

I enjoyed getting to know the other SNAP agency team characters Lyla, Jack, Garcia…they were all fun and memorable. I hope Garcia and Lyla get their own story because their “friendship” definitely needs exploring and encouragement.

I cant wait to read more books by this author and hope there are more in this series. This story had nonstop action, suspense, clean romance, national secrets, coding, science nerds…absolutely LOVED it!

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

About the Book:
In 1964, a group of scientists called the Los Alamos Five came close to finishing a nuclear energy project for the United States government when they were abruptly disbanded. Now the granddaughter of one of those five scientists, aerospace engineer Elinor Mitchell, discovers that she has highly sensitive information on the project in her possession–and a target on her back.

SNAP agent and former Navy cryptologist Kekoa Young is tasked with monitoring Elinor. This is both convenient since she’s his neighbor in Washington, DC, and decidedly inconvenient because . . . well, he kind of likes her.

As Elinor follows the clues her grandfather left behind to a top-secret nuclear project, Kekoa has no choice but to step in. When Elinor learns he has been spying on her, she’s crushed. But with danger closing in on all sides, she’ll have to trust him to ensure her discoveries stay out of enemy hands.

Natalie Walters sucks you into the global race for space domination in this perfectly paced second installment of her SNAP Agency romantic suspense series.

PURCHASE YOUR COPY HERE:

About the Author
Natalie Walters is the author of Lights Out and Fatal Code, as well as the Harbored Secrets series. A military wife, she currently resides in Texas with her soldier husband and is the proud mom of three. She loves traveling, spending time with her family, and connecting with readers on Instagram and Facebook. Learn more at www.nataliewalterswriter.com.