February 6, 2018

This week is all about my client, Faith Jordan, and her INCREDIBLE 12 week progress on The Balanced Body Training guides! I started working with Faith 12 weeks ago by creating custom workouts for her week by week. She has stuck with it, put in the hard work, and made a...

January 27, 2018

I had so much fun on Better Kansas City this morning! If you missed the live show you can catch the full segment below. Alexis and I demonstrated several exercises you can do with items you already have around the house (like soup cans and laundry detergent). The more...

January 20, 2018

Have you ever seen or heard the term "HIIT" thrown around and wondered 1. what it even stands for and 2. how the style of training works/is structured? You are not alone! HIIT is growing more and more popular (and for good reasons) because of its quick, effective way t...

January 9, 2018

 Does your activity tracker notify you every once in awhile with a message that says "MOVE!"

It may seem unnecessary and some people opt to turn this setting off - but there is a reason these activity trackers are programmed to send you this alert: to increase NEAT.


January 6, 2018

On Wednesday I got to do my first EVER Instagram takeover on CityShape's account (@cityshapefit)! It was SO much fun - I toured several of the best fitness studios in Kansas City and visited several of the healthy restaurants and eateries that are a part of CityShape. 


January 1, 2018

Happy 2018! The start of a new year is the perfect time to set your intentions for the next 365 days and really focus on developing a strategy to accomplish all that it is you want to achieve. I believe the most effective way to make progress towards your goals is to s...

December 30, 2017

Happy LAST Friday of 2017! It is so crazy how quickly this year has gone by. I am going to keep this post short and sweet and get right to the good stuff: a dumbbell only, at-home legs & glutes workout.

This is the exact workout I did this morning. After I published the...

December 27, 2017

So here's the deal: New Year's resolutions will only work if you do one thing.

Okay, so more than ONE thing - but this one thing is pretty important.

Cut out the old habits that are holding you back before you focus on building the new ones that will propel you forward.


December 24, 2017

Merry Christmas Eve! This is one of my FAVORITE days of the year. Family dinners, holiday baking, and Christmas decorations & music everywhere in the house only add to the excitement!

On the topic of family dinners & holiday baking: this is really the first year I have...

December 12, 2017

HOORAY! It's officially Day One of the 12 Days of Toning Holiday Fitness Challenge! Congrats to all of you who have already completed the Arms & Abs workout from today. I am so excited about how many of you have already downloaded the guide. The next 12 days are meant...

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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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