One of the MOST POPULAR questions I receive, in the form of: "if i want to "tone", should I lift heavy or light weight"  or a combination of other buzz words. Let me set the record straight. You should be using appropriate weight for the workout. What does that mean?...

With the recent launch of our newest supplement, MELT, I have received dozens of messages this last week from customers and affiliates expressing how much it has helped their cravings. This got me thinking- what is the actual science behind cravings and how can this...

While in Hawaii, I had the most amazing golden milk latte and have craved one every single day since then. I wanted to make a healthier version with added protein and collagen. The recipe itself is very simple and can be enjoyed hot or cold- I personally prefer it...

Let's chat about our newest product: MELT. Paired with a calorie deficit, this product actually WORKS with fat loss and body recomposition. I wanted to break down the different goals of this product, which ingredients facilitate those goals, and how the formula works...

As Bowmar Nutrition's breadth and depth of our product offering grows, as does the confusion around supplement timing. I hope this blog answers any and all questions you have regarding when you should take which supplement and when! Supplements fill the gaps in your...

Josh and I discussed fasting on the Bowmar Show last year and it is our most popular podcast. For my visual learners, we wanted to get the content out there on the blog as well. You can listen to the Bowmar Show on all major podcast platforms! Fasting 101 You start...

So, now what? I’m back from Disney. I’m back from Hawaii. My next event isn’t until May. Do I stay in a calorie deficit for the next 11 weeks? Heck no. I know what my body is capable of in 5 weeks now post baby. If I want to get back to this look, I’ll start my next...

The age old question, at least for those of us who lift and workout! I see so many numbers and ranges online so I wanted to share my personal recommendation based on years of research, a certification in fitness nutrition, another certification in prenatal and...

Hey, Sarah Bowmar here! Recently there has been a lot of confusion over the difference between powdered and liquid collagen so I wanted to give you a quick rundown. This can be found in a video form on my IGTV if you learn better that way. What is Collagen? Collagen...

I am very particular when it comes to my leggings, there is no denying that. Am I ok with paying a premium for my leggings. However, when it comes to sports bras, I really look for the least expensive option out there (as they are always under my shirts / crops /...

Hey guys, this is Jessica, Sarah's youngest sister! I am 20 years old and a student at the University of Kentucky majoring in Marketing with a minor in Psychology. I was so excited when Sarah asked me to be a guest on her blog because I am passionate about fitness and...

If you have spent 20 minutes looking at the fitness industry on instagram, I can bet my life's worth that you have come across the following terms: cheat day / meal, treat day / meal, and refeed day / meal. Here in the Bowmar household, we try to avoid using the word...

We are compromised of nearly 70% water. But you already knew that. Did you also know that by not drinking enough water, your body will retain more water as it puts itself into survival mode- not knowing if you will supply it with enough water for the day? A great goal...

Happy 2021 from the Bowmars to you! The fresh start I am sure we all have been waiting for. I will let you in on a little secret though, nothing changes if nothing changes. So let's change! It has always been my mission to put out helpful content in a way that is easy...

Before I start this blog post- I want to kindly remind everyone that if you are struggling with an eating disorder of any kind- there is no shame in asking for help from a licensed therapist or treatment facility. We only have one life and you should not feel bad for...

Meal prepping DOES NOT have to be expensive. In fact, we save A TON of money when we meal prep and eat at home compared to grabbing food here and there. I hope this blog sheds some light on how you can meal prep, make it taste healthy, and save money all at the same...

The most frequently asked question I get in real life and online is: “If I am trying to lose weight, should I just do cardio until I get to my goal weight and then start lifting weights? I don’t want to start lifting weights and then build muscle over my fat” 1: Do...

This is a question I get more often than I would like to admit: "I burned 500 calories during my workout, I get to eat those since I burned them, right?" 1- how do you even know you're burning that many calories in a workout? 2- keep reading Let's first discuss TDEE...

This is a very requested blog post I have been receiving a ton lately I will preface by saying this: your body DOES NOT KNOW what day of the week it is. I don't plan my lifting schedule as though I HAVE to lift glutes on Monday, shoulders Tuesday, etc. Your body...

It happens- we (especially women) often feel bloated. It's uncomfortable. You don't feel like yourself. It sometimes is painful. So- what can you do? I have compiled my list of staples to avoid regular bloating 1: Avoid / limit dairy. Dairy, especially over processed...

Supplements are such a hot topic in the world of bodybuilding and weight loss. So many marketers, companies, and influencers push this product, promise so much weight loss, and make you think that you HAVE to take supplements to see results. That couldn't be further...

The age old question. The thing I get asked more than anything on the planet. A few things: Cardio is not magical Cardio should not be abused and should not act as a form of punishment if you overeat or binge Let's start at the beginning.... You burn calories 24/7....

Ladies, ladies, ladies, ladies, ladies. Can you stop asking this question? Sarah Bowmar Non Sugar Coated Answer: NO!!!!!! Ok, well maybe. Ok, there is not a single food on this planet that will make you fat. How? It's not about WHAT you eat, it's about HOW MUCH you...

If you are wondering this- trust me, you are not alone. This has to be one of my most top asked questions which is what warranted the need for this blog post! Again, this is all my opinion. If what you do works better for you- then keep doing it. In an ideal world,...

Hey, Sarah Bowmar here to help you guys with staying motivated. This is one of my most asked questions so I hope this helps!

Today on my instagram (@sarah_bowmar), I posted a workout video that included burpees and I made the comment that I don't do the pushup because of my implants. And it sparked a frenzy. Here's a little background on my implant journey: When I was 19, 3 days before my...

Hi, Sarah Bowmar here! A lot of people ask me if it’s possible to gain strength and size while losing body fat and the answer is YES- it’s called carb cycling.

How To Build A Killer Workout Program The best part about the internet- there are endless free resources for fitness. The bad thing about the internet- there are endless free resources for fitness. There are a lot of amazing pieces on fitness and health and working...