Samantha Rowland

Best Post Workout Carbs

Have you ever heard that it’s important to eat protein and carbs after a workout but never know what the best post workout carbs are and why you should be eating them? I’ll give you my list of the 6 best post workout carbs and explain why after a worko...

You Need Sleep to Lose Weight

If sleep doesn’t have any calories, how can too much or too little make you fat? Why would you need sleep to lose weight? Well we all know that sleep itself doesn’t have any calories but it effects our hormones; it impacts how much we eat and what food...

Fat Loss – 10 Mistakes Women Make

As a personal trainer and coach, I have worked with so many women struggling with fat loss, to feel comfortable and confident in their skin. For many of these women, I was able to quickly get them feeling better and stronger, but the fat loss just wasn...

De-Stressing Night Time Relaxation Ritual

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #BigelowTea #TeaProudly #CollectiveBias Creating a night time relaxation ritual may sound basic, like something that won’t help you unwind from a b...

Carb Cycling for Women

You may be wondering why I think carb cycling for women is one of the best approaches to fat loss! It is my goal to teach women that demonizing carbs could end up doing their bodies more harm than good. Treating a sweet potato the same as a soda is not...

BCAAs Benefits | Should you add BCAAs to your diet?

Have you heard of BCAAs and are wondering what BCAAs benefits are and if they are right for you? Whether you are new to working out or a veteran, adding BCAAs to your routine may be exactly what you need to preserve and build your lean muscle mass, esp...

Gut Health 101 | Fix Unhealthy Gut Symptoms

Gut health is such a trendy phrase right now but what does it really mean? For most of us, we have only heard about gut health from yogurt companies (trying to sell us yogurt for the probiotics), or maybe the occasional blogger. Most of us spend our en...

Paleo vs Whole30: Which one is right for you?

So what is the difference between Paleo vs Whole30? Is there an advantage to doing one over the other? Is one better than the other for beginners? Is there one that will help you lose more weight, faster? Which is right for you, Paleo or Whole30 Whethe...

Sugar Cravings: Beat The Afternoon Slump Now

Do you have afternoon sugar cravings? We have all been there. You know the drill, it's 3pm and you can't seem to keep your eyes open at your desk. Your body is craving caffeine, candy and a nap. So what can you do to avoid feeling like a sleepy, hunger...

Morning Routines to Reduce Inflammation

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone #youtheoryturmeric #CollectiveBias Creating morning routines that will help reduce inflammation from the day before is easier than you might think. ...

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Managing Circadian Rhythms: Are You Working With or Against Your Natural Sleep Cycle?

Anyone who’s ever Googled “Why am I so tired?” or taken a biology class has heard about circadian rhythms. They’re our bodies’...

The Lowdown on Intuitive Eating: What It Is and How to Do It

Move over diet culture! You've had your time in the sun, and we're done with you. We're on to bigger and (much)...

Trouble Sleeping? Try Adding These 6 Foods to Your Diet

It may feel as if caffeine can solve your every problem, but nothing beats the natural buzz of a good night’s sleep—but...

Why Self-Care Isn’t Selfish (But It Can Be Boring)

Do you roll your eyes at the phrase “self-care?” You’re not alone. We don’t all have time for bath bombs and face...

Music and Movement: 5 Ways Dancing Benefits our Health

Dancing has been a part of human history since before the beginning of civilization, predating modern history and written language. The earliest...