Foster Wellness & Performance LLC

📣 Hey Teachers—Summer = YOU Time! ☀️💪

The school year’s a wrap, and now it’s time to take care of the person who made it all happen—YOU.

Join the Fit with Foster Bootcamp this summer—every Tuesday & Thursday from 6–7 AM—and:
✅ Move better
✅ Feel stronger
✅ De-stress and recharge
✅ Be part of a fun, supportive crew

Perfect for early birds who want to start the day with energy and intention! Whether you’ve been out of the gym for a while or just need a fresh start, this is your space to feel GOOD again.

📍Limited spots
📲 DM me to claim your spot!

You need to take care of yourself first. When you get on a plane and they tell you to put your mask on first in case of an emergency, it’s because you’re no good to anyone else if you pass out first.

Day-to-day life is no different. The best version of yourself is one that’s taken care of. This looks different for everyone—and it might even change from day to day.

For me, exercise and coffee are non-negotiable. When I start there, everything else falls into place much more easily. I’m in a better headspace when I have both, and when I feel good, I have more capacity to help others feel the same.

How do you take care of yourself?

Movement isn’t just for athletes. Everyone gets out of bed in the morning. Everyone sits and stands at some point during the day. Everyone puts their socks on. Some people do it sock, sock, shoe, shoe. Others go sock, shoe, sock, shoe. To each their own—but you get the point.

There’s nothing we do in a day that isn’t easier when you’re active and consistently moving your body. My goal at Foster Wellness & Performance is to help you reach a point where movement feels normal—not like a chore.

Wellness isn’t one-size-fits-all, and neither is my approach. I meet you where your needs are. Need to get stronger? Let’s lift. Sit at a desk all day? We’ll emphasize mobility. Can’t reach your toes? Time to stretch. Want to eat healthier but not sure where to start? I’ve got you covered.

Wherever you’re starting from, I’m here to help you move freely and live fully—without the pressure of perfection.

Ready to take the first step? DM me or comment below to get started with personal training, small group bootcamp, or a wellness plan that actually fits your life.

Foster Wellness pays its employees in freeze-dried liver. If you’re interested in working alongside me and our current office assistant, send a DM for more information.

I’m excited to announce that Foster Wellness is officially offering assisted stretching!

Whether you’re lifting, running, or just living life—your body deserves to feel good.

Stretching boosts flexibility, reduces stress, and helps you move with ease. With assisted stretching, you get deeper, more effective results without the guesswork or strain.

You relax. I’ll guide your body through it.

It’s time to move freely, and live fully.

When I started Foster Wellness & Performance, my intention was to make my own schedule so I could maintain a healthy work-life balance. 1-on-1 training provided that—but with every new client, my hours grew.

That’s why I started my small group bootcamp: to reach more people within the same set time frame, while still delivering high-quality, personalized coaching.

Join us every Tuesday & Thursday from 6–7 AM for a fun, supportive workout designed for all levels and abilities. It’s a small group setting, which means you’ll get detailed instruction without the pressure of a 1-on-1 session.

And at just $100/month, it’s an affordable option to stay consistent and build strength with a great community.

DM to grab your spot—space is limited!

Hi! I’m Sam, owner of Foster Wellness & Performance.
I help people move freely and fully—and I got here through my own journey of change and growth.

I’m originally from Galesville, WI, a small town of about 1,700 people. I grew up around a lot of great people, but I always knew I would leave. I played a lot of sports, but track and field was my ticket out of there—and I ran with it. Disclaimer: I’ve been a Chiefs fan since I was 10, and my Kansas residence was coincidental. I am NOT a Packers fan.

Track brought me to Kansas, where I attended Wichita State as a member of the track team for five years. While there, I went from majoring in Psychology to Exercise Science, and eventually to Elementary PE.

After college, I spent six years teaching PE at Stanley Elementary. I loved it, but over time, burnout and the need for more balance pushed me to make a change.

My wife Jenny and I met in college, and our two boys are the heart of everything I do. I wanted a life where I could show up fully for them—and still support others in their own health journeys.

Starting Foster Wellness & Performance has allowed me to do just that. I get to live the life I envisioned for my family while helping others do the same.

I have a lot of goals I’d like to accomplish in 2025, and “waiting for life to slow down” isn’t going to help me get there. I set out with a clear plan for how to get where I want to by the end of this year, and ice baths are apart of that, even if I only have time for one at 5pm before daycare pickup.

The start date for Fit With Foster Bootcamp is moving back ONE WEEK. Due to unforeseen snow and wisdom tooth removal, we will be getting started NEXT Tuesday, the 14th. Sessions will still run 12 weeks, but will go from January 14th - April 3.

However, this means you’ve got a bonus week to signup if you’ve been in the fence. Stay safe in the snow and see you next week!

Happy Holidays from Foster Wellness!

If you fail to prepare, you can prepare to fail. Santa knows. The team at Foster Wellness knows. Whether it’s 1-1, Small Group, or Bootcamp, Foster Wellness can help you setup a plan to get your 2025 off to the right start!