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

My buddies! As you probably already know, I am a lover of routines…a super planner…that girl that makes a list after the fact, just so I can cross off all the things I accomplished. With that being said, this new world that we are living in right now is testing my ability to adapt fast to new circumstances. Although there are many things that are “up in the air” currently, I have made it a point to get a schedule on paper. By schedule, I mean all the dang thangs…WORK, FOOD, FITNESS. You have heard this a million times but here it is again… “By failing to prepare, you are preparing to fail” As a gym family we have put together a Scoring Checklist on Wodify Rise that has been a HUGE help to keeping me moving, mobilizing, drinking the H20, and getting the sleeps. Here are a few other...Read more

dumb·bell — /ˈdəmbel/ — noun A short bar with a weight at each end, used typically in pairs for exercise or muscle-building. It’s no secret that the dumbbell is a foundational piece of exercise equipment. And one of the best traits of the dumbbell is it’s versatility. While there are infinite exercises you can do with DBs, the below are some of Bluprint’s favorites. Have fun! SQUAT Goblet SquatFront SquatThrusterSingle Arm Overhead SquatZercher Squat LUNGE Bulgarian Split SquatTraditional Split SquatWalking LungeReverse LungeForward Lunge PUSH Floor PressBench PressArnold PressZ-PressFlyDB Hang Clean & JerkDB Split JerkPush Press PULL Single Arm RowRenegade RowUpright RowBent Over RowReverse FlyYTLShoulder Ext Rotations HINGE Romanian Deadlift (RDL)Traditional DeadliftAlternating SnatchPower CleanSquat CleanSingle Leg DL CORE/CARDIO/CARRY Weighted Sit UpWeighted Side PlankTraditional Farmer CarrySingle Arm Farmer CarrySingle Arm Overhead CarryMan MakersDevil PressDB Squat ThrustDouble DB SwingTraveling DB Bear Crawl Coach ByronRead more

Have you or one of your friends used the number you see on the scale before as your main source of fitness encouragement of discouragement? It’s at this moment you usually hear a Bluprint Coach say, “the scale does not tell the whole story.” Ask yourself these questions: If I gain weight but lose body fat, and the weight I gained was muscle, is that progress? If I lose weight but gain body fat, and the weight I lost was all muscle, is that progress? See my point here? There is always more to equation than one single number. And if we only focus on that number, we miss out on celebrating our accomplishments, and staying on track towards our long-term goals. This singular comparison bug can also be seen from a performance side of things. WARNING (crazy CrossFit lingo coming up. Please refer to coach vinnygunz for any definitions)...Read more