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.*

April 26, 2018

Girls on the go: you know what I mean when I say it can be tough to stick to a regular workout routine when you are traveling. If you are going from city to city and are unsure if you will have access to a gym, don't stress! There are so many different ways you can get...

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 5, 2017

- If you feel like you have reached a point in your workout routine where you just can’t seem to break past that “wall” and have stopped seeing progress, KEEP READING. -

Happy December! I can hardly believe it's already the last month of 2017. There are some exciting th...

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...

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 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: 


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 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...

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