Here are the balance and power exercises for week 3:
MONDAY
https://www.instagram.com/p/CsRckaUMyl8/
TUESDAY
https://www.instagram.com/p/CsT0N_GA_H3/
WEDNESDAY
https://www.instagram.com/p/CsWZXrevEs7/
THURSDAY
https://www.instagram.com/p/CsZM081L2RB/
FRIDAY
https://www.instagram.com/p/Csbf3SfPX0J/
SATURDAY
About the book:
For this Elite Guardian, protecting her client’s daughter just got personal.
Elite Guardian Alana Flores, former LAPD underwater dive detective, just wants a fresh start in Savannah, Georgia, with her son, Rocco. Hoping to repair their broken relationship, and provide a safer, more stable life, nothing could be more disastrous to her hopes than when they find a terrified, autistic child in her shed.
Oh no.
Enter Cash Thomas, a widowed trauma surgeon struggling to raise his autistic daughter, Penny. He’s put his wife’s disappearance and presumed death behind him…until someone tries to kidnap his daughter. Terrified of losing Penny to the same cartel that supposedly killed his wife, he turns to Alana and the Elite Guardians.
But is Sonia really dead? Or is she behind the kidnapping attempts? Cash and Alana must keep their children safe, uncover the truth about Sonia, and find a way to outsmart the cartel before it’s too late.
And what about the spark between them? Could this be the fresh start they both long for? Certainly not while their children are in danger. And when their worst fears happen, will they lose everything?
With heart-pounding foot chases on River Street, underwater thrills off Tybee Island, and a climactic showdown at Forsyth Fountain, Vanishing Legacy will leave you breathless.
Elite Guardians: Savannah
Book 1: Vanishing Legacy
Book 2: Hunting Justice
Book 3: Guarding Truth
Elite Guardians Collection
Book 1: Driving Force
Book2: Impending Strike
Book 3: Defending Honor
Book 4: Christmas in the Crosshairs
My review:
This action packed story had great characters, clean romance, and suspense that kept me engaged and reading cover to cover without stopping.
I loved getting to know Elite Guardian Alana and her son Rocco, along with Cash and his daughter Penny. From the very beginning they all seemed to get along and work well together, despite the danger and circumstances they met.
Thrilling car chase, hot air balloon ride, underwater dive, kidnapping, shootings, and more are included in this suspenseful story! I can’t wait to read more in this Savannah series! This is a must have for any Elite Guardian fans, Lynette Eason fans and anyone that loves clean suspense stories! Highly recommend!
I voluntarily reviewed a complimentary copy of this book. All opinions and views expressed are my own.
Purchase your own copy here:
About the author Kate Angelo
Kate Angelo is a bestselling Romantic Suspense author, minister, and public speaker from Southwest Missouri who works alongside her husband championing stronger marriages and families through their nonprofit. As Mom to 5 adult children, she’s fluent in both sarcasm and eye rolls. Kate is a coffee addict, tech enthusiast, productivity guru, expert knitter, summer lake fanatic, prayer warrior, dog lover, avid reader, and a known klutz—just ask her doctor. Having aged out of foster care, Kate brings a unique perspective to her writing, breathing life into flawed characters who find hope and healing amidst danger. Subscribe to her newsletter to hear about her pet lion at https://kateangelo.com/
On Monday April 15th we are starting a NEW 6 week Strength Challenge in my private Facebook group.
If you are a part of my challenge group, you will have access to a 15 page booklet that has (6) strength training routines for PULL, PUSH, and LEG day exercises. These exercises can be done at home or at the gym. I also put together a YouTube playlist of all the exercise demos here: https://www.youtube.com/@RachelDeVaughn/playlists
Also in the booklet you will receive warm up and cool down stretches, a water tracker, weekly workout planner, group accountability, and more!! The booklet will be uploaded to our group files tab and can not be shared outside the group.
If you’re interested in joining my FREE challenge group, you can join here (don’t forget to answer the questions) https://www.facebook.com/groups/290296024792860
Equipment needed for this challenge:
-Dumbbells (light, medium, & heavy)
-Resistance Band
-Loop Booty Band
-Ankle Weights
-Chair, Stepper or Bench
View my amazon equipment list here:
https://www.amazon.com/hz/wishlist/ls/2P6KJ61KM4VWL?ref_=wl_share
Why are we focusing on strength training for the next 6 weeks??
Lean muscle mass naturally diminish with age. Strength training can help you preserve and enhance your muscles. As we age, our hormones decline so we need to find ways to increase certain hormones naturally. Strength training increases growth hormones and testosterone naturally. It also helps shift our cortisol (stress hormones) levels.
Strength Training can:
*Improve body composition/inches lost
*Increase insulin sensitivity (what our body does with extra sugar)
*Helps with adrenal health and thyroid function
*Increase metabolism to burn more calories (and help lose weight)
Men and Women over the age of 40 should be lifting heavy things, not just bands or bodyweight! We can age MORE POWERFULLY by doing strength training multiple times per week (3-4 times is ideal). As we age, we want to continue to do the things we love and maintain our independence, right? Maintaining or improving our strength can help us with bending, squatting, lifting, moving etc. -things we do in our everyday life.
Healthy adults should aim for working several different muscle groups, 8-12 reps each exercises, 1-3 sets, at least 2 times per week. It is crucial to start small and then work up to gradually increasing the weights, numbers of reps, sets, and days per week. Strength training is generally safe, but if you have any specific health conditions please check with your doctor before starting this or any strength routine.
By using the tracker logs included in my challenge booklet, you can track all of your PULL, PUSH, and LEG day exercises every week to see progress in your weights, number of reps and number of sets. You can also mix and match using different equipment. If there are specific exercises you don’t want to do that are listed-just skip them! Some of the exercises involve floor work but most are standing.
Join me for the next 6 weeks as we learn how to AGE POWERFULLY together!
About Your Instructor:
Rachel DeVaughn has been teaching group fitness for all ages since 2015.
She is a certified Group Fitness Instructor, certified Nutrition coach, Walking Coach, Active Ager Instructor, and holds other certifications.
Here are the balance and power exercises for week 2:
MONDAY
https://www.instagram.com/p/Cr_lG3fAZUq/
TUESDAY
https://www.instagram.com/p/CsCIdrkNCsL/
WEDNESDAY
https://www.instagram.com/p/CsEwMd-r8p5/
THURSDAY
https://www.instagram.com/p/CsHC_6tsANc/
ABOUT THE BOOK
Landry Hutton has spent three years rebuilding her life behind the secure gates of The Haven, an exclusive resort on the outskirts of Gossamer Falls, North Carolina. After serving as the artist-in-residence, Landry is finally ready to settle in permanently to give her daughter, Eliza, a safe home in which to grow up.
Former Marine Callum Shaw always knew he would someday join his family’s construction business in Gossamer Falls. He longs for a family of his own but has almost given up on that ever happening. The beautiful artist who has hired him to build her new house is funny, gifted, and everything Cal could ever want in a partner, but he vows to keep his distance. He’s loved–and lost–someone like her before.
When Landry’s pottery is destroyed in a suspicious fire, it becomes clear that Landry and Eliza are in grave danger–but from whom? Cal will have to risk his heart again if he has any hope of protecting them.
MY REVIEW:
I absolutely loved the story line, characters and small town setting of this brand new series! I liked getting to know Landry, her daughter Eliza, Cal and all his family and friends. I loved how close knit and protective Cal’s family was and how the whole town rallied around Landry and her daughter to protect them against the unsuspecting attacks.
There were so many great characters mentioned in Gossamer Falls that I can’t wait to read more from this series. Easy to read, clean suspense and romance book that will keep you interested and intrigued from beginning to end. My 13 year old also enjoyed reading it!
I voluntarily reviewed a complimentary copy of this book. All opinions and views expressed are my own.
PURCHASE YOUR COPY HERE:
https://amzn.to/4cKkS7X
About the Author
Lynn H. Blackburn is the award-winning author of Unknown Threat, Malicious Intent, and Under Fire, as well as the Dive Team Investigations series. She loves writing swoon-worthy Southern suspense because her childhood fantasy was to become a spy, but her grown-up reality is that she’s a huge chicken and would have been caught on her first mission. She prefers to live vicariously through her characters by putting them into terrifying situations while she sits at home in her pajamas. She lives in Simpsonville, South Carolina, with her true love, Brian, and their three children. Learn more at www.LynnHBlackburn.com.
⬇️80lbs. since 2011. Fitness, Family & Book blogger Certified Group Fitness Instructor, Active Aging and Silver Sneakers Coach. Walking Coach. Certified Nutrition Coach. Teaching fitness classes for all levels of fitness and ages since 2015. I blog to share ideas & to empower & inspire women to make healthier choices for themselves & their families. ✨Empower & Inspire✨ You can email me at rdevaughnfamily at yahoo dot com.
