Thursday, October 25, 2018

Fit Girl Holiday Gift Guide

Tis the season! I have always loved gift guides and thought it would be a fun idea to put together a fit girls guide! This will help pick gifts for the fit girl in your life or even give you ideas on things to ask for if you yourself are a fit girl!

Let's get started! I have broken it down to supplements, clothes, shoes, and misc items like skin care and gym bag goodies!

The obvious gift to win anyone over is clearly anything from and You will win your fit girl over and be the talk of the town for the entire year!

Crop tops
Balance Crops, Leggings, and Sweatshirts
Alo Leggings

Adidas Ultra Boost
Adidas Swift
Adidas Edge Lux
Adidas Cloudfoam

Misc Items
Gym Bag
Resistance Bands
Healthy Recipe Books
Wireless Headphones
Blender Bottles
Face Wipes
Mini Foam Roller
Custom Water Bottle
Self Tanner (code BOWMARFITNESS to save $)
Headbands (code BOWMAR to save $)
Lil Buff Cake Mixes (code BOWMARFITNESS to save $)

Sunday, October 14, 2018

BCAAs- Branched Chain Amino Acids

There are 20 different amino acids that make up the thousands of different proteins in the human body. Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet. 
Of the nine essential amino acids, three are the branched-chain amino acids (BCAAs): leucine, isoleucine and valine.

Order here:
“Branched-chain” refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat and dairy products. They are also a popular dietary supplement sold primarily in powder form.
Protect your body with a complex formula of amino acids- designed to take your training to the next level!
  • Build muscle by activating protein synthesis
  • Fight fatigue by suppressing cortisol secretion
  • Enhance nutrient delivery
  • Prevent breakdown by decreasing inflammation-causing chemicals in the muscles
  • Helps curb cravings

Friday, August 24, 2018

Supplement Checklist

With the expansion of products through our companies Bowmar Nutrition and Natural Science Creation, I decided to make a cheat sheet of when I take the products that we offer! We also take supplements that we have no affiliation with that I have included and linked below if you want to order and use! Additionally, I have linked various other blogs of mine regarding supplements if you would like more information on a particular supplement or if you are wondering which supplements are right for you! 

Morning before breakfast: 
1 scoop fiber

Morning with food (or protein shake, depending on the day):
1 packet lifepak nano

Throughout the day:
1-2 scoops protein hot chocolate or protein birthday cake (for meals)
1 scoop greens (best during the morning/early afternoon but great all day for natural energy)
2 scoops (1 serving) collagen
1 additional packet lifepak nano (typically with meal 3 or 4)

Pre workout (all mixed together):
1 scoop pump infusion (non-stimulant)
1 scoop stimulant based pre workout, here are my favorites: cherry, watermelon, fruit punch
1 scoop l-glutamine

Intra workout:
1 scoop BCAAs 

Post workout:
1 scoop protein hot chocolate or protein birthday cake

1 TRT pill (during “on” days/weeks)

Various, non daily products:

Various blogs for more information:

Further questions? Please email


We introduced Fiber to the Bowmar Nutrition family! Let’s talk about fiber! 

Who needs fiber?
Practically every single person on this planet unless you are the perfect amount of fibrous fruits and vegetables that you have grown yourself

Diets that include quality sources of insoluble fiber have been proven to promote regularity and help the body remove toxins from your colon. Diets that include soluble fiber may help heart function and support healthy cholesterol levels. Bowmar Nutrition fiber has both kinds to ensure the best results possible

If you feel bloated or irregular- you should consider supplementing with fiber. 

Why ours?
Bowmar Nutrition has formulated this fiber to be the most effective and the best tasting. We use strong flavors to mask the taste and texture of the high quality fiber. We will guarantee you will not find a better tasting fiber on the market 

How much?
We recommend having a combination of fiber from your diet and fiber from supplements each day. You should be intaking roughly 14g of fiber for every 1,000 calories you eat


Fiber is the only natural substance that triggers satiety (the feeling of fullness) without having calories. Therefore, taking it in the morning can reduce cravings throughout the day! 

If you are interested, you can order ours here:

Sunday, August 5, 2018


We have officially launched collagen through Bowmar Nutrition and I wanted to provide some insight as a lot of people have been asking about this supplement

Collagen is fairly new in terms of supplements but the benefits are truly amazing

Why Bowmar Nutrition?
Our collagen supplement is a fine powder that is tasteless, odorless, and do not clump or get gooey. We use 1 simple ingredient and our collagen is sourced from ethically treated bovines. Our product is dairy free, gluten free, and sugar free. We also are the most competitively priced on the market- we do not believe in charging more just to make more. We want to offer the best collagen to our customers at the best price!

Why collagen?
Collagen is a great way to get in more protein while simultaneously increasing your joint health, overall skin vitality, hair/nail health, and digestion quality.

Collagen can be used any time of day. We recommend mixing it in your coffee, smoothies, or paired with Bowmar Nutrition greens!

Order today:

I can personally attest that my skin, nails, and joints have NEVER felt better since I started using our collagen. I know you will have amazing results from it as well too

Published medical journals to validate the use of oral collagen supplements:

Tuesday, July 17, 2018

My Everyday Makeup Routine

I have a lot of women ask me how my makeup stays fresh, even with an active lifestyle in the gym and outdoors! Here are my tips and my favorite products that I use:

Tip 1: Get your eyebrows microbladed. Unless you are Jaclyn Hill and can perfect your eyebrows every single day- invest the $500 and get it done by a medical aesthetician! No more drippy eyebrows. No more waking up like naked mole rat. I went to CAPS in Columbus (in Easton). Let them know I sent ya over if you go see my girl! I also have my top and bottom eyeliner done as well!

Tip 2: A good spray tan will eliminate the need for a ton of product on your face. I swear by Rossa Self Tanning . It's organic and completely safe to use on your face. You can use my code "bowmarfitness" to save 15%

Tip 3: A solid skin care regiment will also eliminate a ton of concealer- the prettier your skin is underneath your makeup, the less you have to wear! Read this blog of mine on my clear skin tips

Tip 4: Invest in high quality makeup (cruelty free, of course). Below, you will find what I use:
Foundation Brush
Concealer (hardly ever use)
Setting Powder (I only wear this on meetings/date night/events)

Tip 5: You don't have to wear makeup every single day- I sure don't! I like to let my face breathe from time to time!

No More BC For Me

After almost 15 years on the pill, I decided it was time to stop being a science experiment and just be ME. The hormones in BC were affecting my mood swings, weight gain, ability to have a normal period, sex life, etc. So- it was time to end the dependency of that little pill that I put in my body every single day for almost half my life. As a warning- you should always do your own research and consult with your doctor. I decided to keep a journal of what happened when I stopped cold turkey, so, here we go

Week 1: Like everyone on the pill, you start your weeks on Sundays and your period usually shows up around day 1 or 2 of the brown pill week (off week). I decided to stop taking my pills the Monday before my period week. Wednesday rolls around and I had the worst cramps every, my mood was terrible, and I got my period (almost a week ahead of schedule). I am sure this is completely unrelated, but my breath has been HORRIBLE as well this week

Week 2: The cramps only lasted about 2 days from my period in week 1! I also have ordered a NFP and it is on it's way! The one I ordered can be found HERE. This week I seem to be getting a ton of headaches but have had some really amazing lifts at the gym! I do notice a few more breakouts than usual but we have had a lot of family things happen in the past few weeks so I am not sure if it is from stress or the lack of BC

Week 3: The worst week of all. I will say though- my skin has cleared up and reverted back to normal, my headaches have went away, and I feel more clear. That being said- I have been bleeding for five days straight. And cramping extremely bad. I am still 2 weeks away from what is supposed to be my period, but at this rate- I might need a blood donor

Week 4: No update for this week. Everything went really well. My skin is still clear, my mood is extremely high, my workouts have been better, I feel like I can finally lose weight again, etc!

Month 2: Periods have started to become more normal, however- the ovulation cramps are intense and very painful

Month 3: I seem to be losing fat quicker and gaining muscle much easier. My boobs have felt more sore about my period but that is about it!

Helpful Articles: