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 24, 2018

This is NOT A DRILL.

It's National Peanut Butter Day people. That's right, there is a whole day dedicated to PEANUT BUTTER! 

Now that's worth celebrating.

I definitely consider myself a peanut butter addict. I eat one tablespoon of peanut butter with my breakfast every da...

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 12, 2018

Say HELLO to the easiest, tastiest, flourless almond butter cookies you have ever seen. 

Not even kidding - these are so soft and chewy you would never guess they are made primarily out of natural almond butter and collagen peptides. In fact, these are gluten AND dairy-...

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 7, 2018

Five ingredient brownies may be the definition of heaven. I don't know about everyone else, but I LOVE chocolate. Like, I literally eat chocolate in some form every day. Most of the time I opt for unsweetened cocoa powder to satisfy my chocolate craving, because it is...

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 5, 2018

Oh HELLO Healthy Double Chocolate Kiss Cookies! These delicious, simple treats are only FIVE ingredients and so easy to make. I have a huge sweet tooth and chocolate is my absolute favorite dessert flavor (I mean who doesn't love chocolate), so these are one of my go-t...

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...

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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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