You probably clicked on this blog ready to read all about SMART goals… S-pecific (goal is direct, detailed, and meaningful)M-easurable (goal is quantifiable to track progress or success)A-ttainable (goal is realistic and you have the tools/resources to attain it)R-elevant (goal aligns with your wants/needs)T-ime Based (goal has a deadline) And while creating SMART goals is extremely important for successfully reaching your goals, it’s step 2 in the process! So what’s step 1? Step 1 is picking which goal to work on FIRST! If you are like me, you’ve got more than just one goal when it comes to your health & fitness. Pull-ups, push-ups, back squat strength, deadlifting, the list could go on-and-on in one giant circle… And to organize this pinball machine of goals in my head, I needed something that CLEARLY showed me which goals to work on first. Goal Ranking System Instructions Step1: Pick your top 3...Read more

The ankle joint is the red-headed step child (sorry Janelle) when it comes to mobility focus. It’s one of the most important, yet most neglected joints in a traditional mobility routine. For me, ankle mobility is important for two main reasons:  The better my ankle functions, the better my knee functions (I’ve had two previous knee surgeries from football/bad movement patterns and I don’t plan on having another ?).the better my ankle functions, the crispier my squat pattern (back squat, front squat, OHS, snatch, clean, pistol, you get the picture). And I’m BOUT THAT LIFE when it comes to GAINZ. Now improving ankle mobility isn’t rocket science, but it does require us to do the work and do it consistently to create real change. Make a plan, stick to that plan, and you’ll be well on your way to granting that well deserved freedom to your ankle joint. STEP1: PRE-TEST...Read more

In Bluprint’s fitness model we take a movement that we develop for 6 weeks and test out our strength gains at the end of the 6 week cycle to see how we have improved. We plan for you to strengthen this movement with different weights, plus sets, rep ranges, tempos, and pauses. We plan our other programs throughout the week to build the main movement up with accessory work scattered throughout the programs.  Truly a bulletproof approach to getting stronger at this ONE movement over a 6-week period.  Seems pretty seamless if you ask me – and for confident lifters and beginner lifters it almost always is… But there is one thing that this program does not and cannot account for – and that’s YOU – YOUR mindset – the pressure you put on YOURSELF – the external and internal stressors/factors in your life. The ultimate hurdle for me is...Read more

If you’ve had ANY conversation about health & fitness with me, you already know how I feel about building strength. IMO building strength is one of the most (if not THE most) empowering & rewarding things we can accomplish in life. Now you may be thinking, “Shelter-in-place is going to ruin my GAINZ!” And while this anxious thought process has popped into all of our heads, it’s just not that black & white when it comes to GAINZ. The cool part about strength is that it takes a long time to build, but it also takes a long time (plus inactivity) to lose. Below are my TOP 5 strength accessories that will maintain (maybe even improve) your strength during shelter-in-place. SLE + PU + OOR + S + SH = GAINZ Disclaimer: These exercises are in no particular order of importance and ALL of these should be present to maintain and...Read more

TOP TEN – Coach Janelle I feel like being a coach holds me to a higher standard of being. Personally I believe a part of my job is to “Leading From The Front” AKA “Practicing What I Preach.” I eat, sleep, and breathe fitness, nutrition, and recovery. I want to be the best example I can be for my athletes while still loving my life and being human. I hope that they see this in me.I believe that I can truly impact movement to improve the quality of life for my athletes. I am, 100% that coach, that fights for perfect movement so that my gym and athletes stay as injury free as possible for as long as possible. This way they can live their best lives strong and pain free.I love the challenge of “cue searching” and problem solving to find what works for each individual athlete. I want...Read more