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.*

THE

BALANCED

BODY

workouts.

 

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! 

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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.

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- 2 tablespoons Betterbody Foods PBFit

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- 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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