September 30, 2017

What better way to kick off the first official week of fall than with...

Wait for it...



Yes, you DID read that right.

But wait: there's more.

These have less than THREE GRAMS of sugar and 11 grams of protein EACH!


September 26, 2017

"...One thing I LOVE about FRÉ Skincare is the emphasis they place on holistic beauty. True beauty does not come from one certain product. True beauty comes from within! Live an active, healthy, happy lifestyle, serve others, follow your passions, and be the best versi...

September 21, 2017

It's that time of the year. Time to bring out the pumpkin spice flavored EVERYTHING.

I swear something about September, October, and November just makes me crave this classic fall flavor! Be prepared for an overload of pumpkin recipes these next few months. These Health...

September 19, 2017

As we head in to cooler months, it can be easy to put your fitness goals on the back burner (hello sweater weather). But just because it’s getting colder outside doesn’t mean you can’t still break a sweat every day! As a trainer, the number one thing I hear people say...

September 16, 2017

Chocolate, chocolate, and MORE chocolate! This Greek Yogurt Brownie Freezer Fudge is literally a chocolate lover's dream come true. I consider myself a chocolate enthusiast so... these are one of my favorite desserts, snacks, or even breakfasts!

I am all about balance a...

September 14, 2017

I definitely consider myself a “summer” kind of girl! I love outdoor workouts, sunny weather, and spending time by the water (the beach or a pool). 

I recently did a fun “about me” interview with Coco Rave Swim! CLICK HERE to read my full Q&A. We talk about my beach bag...

September 12, 2017

I have been SO obsessed with making different flavors of energy bites lately! They are just so easy to make ahead of time and grab for a healthy snack on the go. These Bliueberry Muffin Protein Bites make the PERFECT breakfast or mid-morning snack. They are high in pro...

September 8, 2017

I think I have made a “Tips to stay healthy in college” post at the beginning of just about every new semester, but the list just keeps building and building as I pick up more easy tips and hacks to stay fit as I go throughout my college years!

So, I give to you: 


September 7, 2017

It's that time of the year again. I swear September hits and my body goes: "Oh look it's fall now, time to get the seasonal head cold." Resting may be the most DIFFICULT part for me when I get sick so I aim to fuel it with foods that will keep my immune system strong....

September 4, 2017

I definitely consider myself a protein shake enthusiast.

I also consider myself a cake batter enthusiast. Literally, give me ANYTHING cake batter flavored and I will be guaranteed to love it.

Cake batter ice cream, cake batter cookies, cake batter itself - I have even tr...

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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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