FREE

FITNESS CHALLENGE GUIDES

time to sweat

 

Free Challenge Guide Downloads

Now you can easily download previous fitness challenge guides for free! These are all in easy to use pdf formats so you can take them with you on the go. Time to sweat!

#TFBBalancedBody
COMING SOON
 The Balanced Body 8 week workout guide 
 The Balanced Body 8 week healthy meal guide 
 The Balanced Bites Recipe Book 

MOVEMENT.

LOVE 2 MOVE FITNESS GUIDE

This e-book is complete with 22 pages of workouts, guilt-free indulgent recipes, weight training FAQs, tips to increasing confidence, a healthy grocery store cheat sheet and MORE!

ALL of the workouts can be completed using dumbbells only, so you can do them anywhere, any time.

WHAT'S INSIDE:

- A complete 4 day full body workout program

- Four easy, healthy recipes to satisfy a sweet tooth

- Weight training FAQs

- Ultimate confidence overhaul: tips to finding your motivation

- Healthy grocery store cheat sheet and guide to healthy snacking on the go

- Support & encouragement every step of the way!

 

5 DAY CORE COMEBACK CHALLENGE GUIDE

After a few big holiday meals it can be easy to feel regret, guilt, & even discouraged when it comes to reaching your fitness goals. 
This free 17 page guide leads you through five days of bodyweight core exercises to reset your mentality and help you get right back into your workout routine post-Thanksgiving. 


INSIDE THE GUIDE:
- 5 days of no equipment core exercises, complete with demo pictures and recommended repetitions to add to your workouts
- 6 NEW easy, healthy recipes

12 DAYS OF TONING HOLIDAY FITNESS GUIDE

This e-book is complete with almost 30 pages of workouts, healthy recipes, and tips & tricks to help you feel as confident as ever after the 12 day workout plan is finished.

ALL of the workouts are bodyweight only so you can do them anywhere, any time.

WHAT'S INSIDE:

- A complete 12 day bodyweight only workout program

- Nine easy, healthy recipes

- Motivation and fitness tips to help you tone up and feel confident & empowered.

October 10, 2018

Let's be real, you're BUSY. Sometimes, so busy you don't have time to make a trip to and from the gym. Just because you don't have access to a bunch of exercise machines, doesn't mean you can't still get up and get moving! 

CLICK HERE to view: Healthy Blueberry Swirl Probiotic Cheesecake Bars

This full body circuit workout targets your major muscle groups using your bodyweight and a set of dumbbells. I like to keep a set of dumbbells in my apartment so I have the option to do an at-home workout if my schedule gets hectic and I don't have time to make it to the gym. Grab a set of weights that challenges you, but still lets you complete each movement with proper form.

As always, modify the workout to fit YOUR body and level of fitness. Always check with your doctor before beginning any kind of exercise program, and listen to your body before, during, and after the workout. Check out the full rundown of the workout below!

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What's yo...

September 20, 2018

If you're a fan of outdoor workouts, it's time to take advantage of the nice weather while it lasts. This full-body workout incorporates interval sprints with bodyweight exercises for a high intensity session that's sure to leave you feeling refreshed and empowered! All you need: room to sprint and your own body. I usually do interval sprints on the treadmill, but if you do not have access to one you can easily move the sprint portion of the workout to a nearby track or flat stretch of ground outside. 

Personally, I structure 20 minutes of interval sprints in 30 second "on" periods followed by 30 second "off" periods.

Example:

SPRINT 30 seconds

WALK/REST 30 seconds

REPEAT for 20 minutes. 

As always, modify the workout to fit YOUR body and level of fitness. Always check with your doctor before beginning any kind of exercise program, and listen to your body before, during, and after the workout. Check out the full rundown of the workout below!

CLICK HERE to view: 5 Fall Smoothie Recipes You're...

September 7, 2018

Okay, I know what you're thinking: "That smoothie is GREEN, how can it taste like a peanut butter milkshake?"

I promise, it does. One thing I love about smoothies: you can easily throw in leafy greens (like spinach) without altering the flavor of the drink itself. 

This Superfood Peanut Butter Protein Shake has 32 grams of protein and only 4 grams of sugar. If you're a peanut butter lover (like myself), this is the recipe for you! I like to make it for breakfast, snacks, and even sometimes as a dessert. 

CLICK HERE to view: Collagen Lemon Coconut Bliss Bites | Easy Healthy Snack Recipe

Ingredients:

- 1 scoop vanilla protein powder (I use Quest Nutrition or Unico Nutrition.

Use the code "BOWERS20" for 20% off on www.uniconutrition.com

- 2 tablespoons Betterbody Foods PBFit

Use the code "FITBRUNETTE10" for 10% off on www.betterbodyfoods.com

- 1 tablespoon creamy peanut butter

- 1/2 cup fresh spinach

- 1/2 cup unsweetened vanilla almond milk

- 1 cup ice cubes

Directions:

Place all ingredients in a bl...

September 2, 2018

Happy SEPTEMBER! I can't believe summer is already coming to an end. After taking the entire month of August off from blogging, I am excited to dive back in and start creating content again. I am a firm believer that breaks are SO NECESSARY when it comes to pretty much anything in life. Over the summer, I interned at The Knot in New York City, so I took a step back from my own blog to focus 100% of my effort towards creating content for their platforms. 

Now that I am back in Missouri for my final year of school at Mizzou, I am basically living in activewear (but hey, what's new?). Athleisure has become such a huge trend and brands like Fabletics are leading the way in not only trendy workout wear, but a movement that empowers and inspires women to live active, healthy lifestyles. 

Fabletics offers a VIP subscription that gets you MAJOR discounts (up to 50% off) on their new collections. You have the option to "shop" or "skip" their styles within the first five days of every mo...

July 21, 2018

Believe it or not, making healthy food choices is a lot easier than you think (and still tastes great, too). There are so many ways to make a simple swap of “this for that” and save on sugar, fat, calories, etc. Odds are, you may not even notice a difference in flavor or texture - but your body will thank you! Here are 25 easy food swaps you can make for a healthier diet.

CLICK HERE to view: The Five Workout Classes You NEED to Try in NYC

Cauliflower rice for brown or white rice

One cup of cauliflower rice has 25 calories, versus the 218 calories in one cup of brown rice. If you’re one who likes to eat volume (aka me), this is the swap for you! Tip: combine steamed cauliflower rice with cooked fajita peppers, fresh avocado, and grilled chicken for a southwestern-style entree.

Zucchini noodles for regular noodles

Similar to cauliflower rice, swapping zucchini noodles for regular noodles are a great way to reduce the carb load of your meal. Use a vegetable spiralizer to create the perfect pas...

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sweat anywhere
minimal equipment
 Quick, effective workouts you can do ANYWHERE 
 Structured weekly workouts to help you tighten, tone, 
 & feel more confident than EVER! 

POWER

YOUR

CONFIDENCE

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 Follow along on Instagram for more workouts,   healthy recipes, and fitness tips. 
 @samanthabowers_ 

 CONTACT ME 

Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 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.*
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