October 10, 2018

Let's be real, you're BUSY. Sometimes, so busy you don't have time to make a trip to and from the gym. Just because you don't have access to a bunch of exercise machines, doesn't mean you can't still get up and get moving! 

CLICK HERE to view: Healthy Blueberry Swi...

September 20, 2018

If you're a fan of outdoor workouts, it's time to take advantage of the nice weather while it lasts. This full-body workout incorporates interval sprints with bodyweight exercises for a high intensity session that's sure to leave you feeling refreshed and empowered! Al...

September 7, 2018

Okay, I know what you're thinking: "That smoothie is GREEN, how can it taste like a peanut butter milkshake?"

I promise, it does. One thing I love about smoothies: you can easily throw in leafy greens (like spinach) without altering the flavor of the drink itself. 

This ...

September 2, 2018

Happy SEPTEMBER! I can't believe summer is already coming to an end. After taking the entire month of August off from blogging, I am excited to dive back in and start creating content again. I am a firm believer that breaks are SO NECESSARY when it comes to pretty much...

July 21, 2018

Believe it or not, making healthy food choices is a lot easier than you think (and still tastes great, too). There are so many ways to make a simple swap of “this for that” and save on sugar, fat, calories, etc. Odds are, you may not even notice a difference in flavor...

July 15, 2018

There's no doubt New York City is the center of all things fitness. There are endless types of workout classes, studio styles, and events that go on every week. I knew when I moved to The Big Apple, I wanted to hit as many new classes as I could to experience the uniqu...

June 24, 2018

Living in New York has taught me a lot of things - but one thing is certain, ain’t nobody got time to sit down and prepare a healthy snack. Honestly. It’s a lot easier to grab snacks that can be thrown in my bag and taken to work to eat throughout the day than it is to...

June 19, 2018

Gym memberships are a great way to hold yourself accountable, stay on a regular workout routine, and build a community around a shared love for fitness. I absolutely love going to different fitness classes, trying out new studios, and taking in the atmosphere each bout...

June 16, 2018

You know what they say: breakfast is the most important meal of the day. Starting your day with a meal high in protein has been shown to curb morning cravings and keep you full and satisfied for a longer period of time (maybe even until the clock strikes noon and it’s...

June 14, 2018

Let's be honest: if you had to pick between athleisure and literally any other kind of clothes to wear for the rest of your life, which would you pick?

That's what I thought. Athleisure is CUTE, it's COMFY, and 99% of the time it can be worn from the boxing gym to brunc...

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Samantha Bowers



Kansas City, Missouri

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*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*
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