October 31, 2017

Happy Halloween! It's that time of the year: there is candy EVERYWHERE.

Chocolate, sweet tarts, fruit snacks, sour ropes, pixie stix - you name it. Halloween is without a doubt the holiday of CANDY.

According to History.com - the average American eats a whopping 24 POUND...

October 30, 2017

Let’s talk GUT HEALTH. Something that is SO important to the overall wellness of more than just your gut - but your entire body.

First things first: what even IS a probiotic? Time to get in to the technical stuff (it’s interesting I promise).

Probiotics are live bacteria...

October 26, 2017


A.K.A. an excuse to drink an extra pumpkin spice latte, right?

Maybe, but if you're searching for a way to get your pumpkin spice fix in a low sugar, high protein, HEALTHY way: these three dessert recipes are for YOU.

Caramel Pecan Glazed Pumpki...

October 25, 2017

Time to get your FULL BODY SWEAT ON.

From the comfort of your own home!

Or outside, whichever you prefer. It was SUPER windy on the day I filmed the demo video below. Other than that, the weather was perfect and I love taking my workouts outside for a breath of fresh air...

October 22, 2017

I have been DYING to get my hands on an activity tracker like this Garmin Vivomove HR for the longest time. I searched and searched for one that had all of the functions I wanted when it came to data tracking but also matched my personal style. 

There are so many activi...

October 17, 2017

It's time for ROUND 2 of Measuring Your Macros! I love this series because tracking macronutrients has made such a huge difference in my own eating habits and fitness journey, so I am extra excited to dive deeper into each individual macro. In my last post about macros...

October 15, 2017

Happy Sunday FUNDAY! If you haven't already got your sweat in this AM - try this full body treadmill workout. This is the exact routine I did this morning and it left me drenched!

If you are usually one to hop on the treadmill and run at a steady pace for 45 minutes, y...

October 13, 2017

I had a "ball" on Better Kansas City yesterday morning! I got to talk with Alexis Del Cid about the benefits of using a stability ball in your workouts and we even demonstrated a few moves you can do right in your living room. 

Stability balls are one of my favorite pie...

October 9, 2017

There is NO REASON to dread Mondays. It’s a new week, a new opportunity to start working on those goals, and a fresh start (if you choose to make it one).

If you have a case of the Monday blues: take a second to do these four simple things at the beginning of a new week...

October 9, 2017

There is NOTHING better than a fresh bowl of crisp, warm, pumpkin pecan flavored toasted oats with just a hint of cinnamon - especially during this time of the year! This granola is like one giant bowl of fall. I absolutely LOVE the flavors of pumpkin, pecan, and cinna...

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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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