“What gets measured gets managed.” – Peter Drucker At Bluprint Fitness, we help busy professionals reach health & fitness goals without giving up all the fun stuff. And over the years, we’ve developed one of the most results-driven programs the fitness industry has to offer.  But how do we know it’s working? The cool part about the human body is that it always tells the truth. You can count on your body to give you exactly what you give to it and there are infinite ways to track your progress. To us, it’s important that we track progress in a few different ways that have a strong correlation to athlete happiness and a sense of accomplishment. Check out these categories below. DISCLAIMER: While it’s important to track the below on a regular basis, there must be enough time between tests to get an accurate assessment of your health & fitness...Read more

Building some form of an “at-home gym” (AHG) can help create long-term health & fitness success. Having access and/or a plan at home is an invaluable tool to staying on track. Not only when it’s our only option (insert stay-at-home mandates), but also when we just can’t make it to the gym on any given day. There are infinite ways to create an AHG, but where do we start? What type of equipment should I get? What’s going to give me the most bang for my buck? What’s going to be something I can use for years to come? Well, we’ve put together a four-tier list of Bluprint’s best options to create your AHG. Check it out! NOTE (What ALL Tiers Need): dedicated Space (whether it’s prepared each workout or a mainstay) Minimalist (Tier 1) This tier is all about the lowest barrier to entry and equipping your AHG with...Read more

Rest is for the weak… This is one of those mythical statements that you learn as a youngster or by watching motivational Youtube videos. (heads up, this blog is a sequel to our Rest is for the weak…or is it? blog) In reality, you HAVE to rest to get the most out of your health & fitness. But what if I told you could “rest” while still feeling like you aren’t getting behind in your goals? Enter “Active Recovery” ?. We define Active Recovery as movement or exercise that enhances the body’s natural recovery process. The goal is to increase blood flow and move joints through full ranges of motion at an intensity that encourages recovery while keeping the mind in the game on “off days”. Now to understand this recovery process, we must understand how our body’s adapt to exercise bouts (aka supercompensation). Above is the body’s recovery process....Read more

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