CONTACT ME 

Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

  • Black Instagram Icon
  • Black Facebook Icon
  • Black Twitter Icon
  • Black YouTube Icon
  • Black LinkedIn Icon
  • Black Pinterest Icon
  • Black RSS Icon

© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*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.*

August 31, 2017

We've all heard the saying "do your squats and eat your veggies," but what if squats aren't exactly your idea of an enjoyable workout?

Working out should be something you LOVE doing! Something you do because you like the way it makes you feel and something that feels li...

August 28, 2017

Hot yoga is one of my absolute FAVORITE ways to spend an active rest day. It is the perfect way for me to relax, refresh, and relieve stress (especially as the new school year starts up).

I have been going to hot yoga for about a year now and I always look forward to th...

August 27, 2017

No equipment at-home exercises you can do ANYWHERE! Get your blood flowing before your main workout with these quick, high intensity warm up moves. Check out the video below!

*Suggestions only: please consult with your physician before starting an exercise program....

August 26, 2017

The first week of college classes is officially over! I KNOW how hard it can be to stick to a healthy diet as a college student. There is just something about studying that makes me want to snack! 

I usually eat about every 3 hours, so having healthy snacks with me when...

August 22, 2017

TIME. The number one reason (I feel) people are hesitant to start a new exercise program. Sometimes it can be easy to fall into the trap of believing that you have to have hours to spend at the gym and access to a bunch of fancy equipment to get a good workout in; when...

August 17, 2017

It's back to school time in Kansas City!

I had so much fun sharing my healthy spins on several classic after school snacks on KCTV5 News with Gina Bullard this morning. When kids get home from school, chances are they are going to want a snack to hold them over until d...

August 12, 2017

Avocados are one of my favorite healthy baking substitutes because of the creamy texture they give almost ANYTHING! I was making avocado toast the other day and thought, "I should mix cocoa powder in this - I bet it would taste like Nutella."

So, here we are: with a HEA...

August 12, 2017

I had so much fun on Better Kansas City this morning with Alexis Del Cid sharing tips to maximize your workouts in a shorter amount of time. We talked all things HIIT (High Intensity Interval Training), weight lifting, changing up your routine, and how to modify your w...

August 11, 2017

Yes, you did read the title right. HEALTHY DONUTS!

This has been a heavily requested recipe - and not surprising, I mean who DOESN'T love donuts?!

I made a Sweet Cinnamon Cake Protein Donut recipe awhile back and it was super popular, so I figured I would make a frosted...

August 6, 2017

Calling all COOKIE LOVERS!

That's me. I LOVE cookies. My sweet tooth is to blame! I always crave either a fresh baked warm cookie or the dough itself. There is nothing better than a spoonful of chocolate chip cookie dough right out of the freezer, right?

But unfortunatel...

Please reload

Recent Posts
Please reload

Archive