I want to shed some light on two big nutrition topics that I encounter all the time. Those topics are…Calories & Counting Macros. Calories are units of energy, often used to express the nutritional value of foods. In other words, how much or how little are you eating. Macros (short for macronutrients) are types of foods that your body needs in larger quantities to function best. These are foods that your body can’t create on it’s own and therefore need to be consumed. These are best known as: Proteins – think quality meat, fish, tempeh, some dairy products.   Carbohydrates – think rice, potatoes, fruits & veggies. Fats – think quality butter, oils, nuts & seeds. The two main questions I encounter are: “How many calories should I be eating” & “Should I be counting my macros”! The truth is, most athletes starting out on their journey of fine-tuning their nutrition,...Read more

 I’m here to talk about the elephant in the room…Body Fat. Most of us, even if we won’t admit it, have a goal of losing body fat.  The problem is, its often hard to know where to start when it comes to adjusting habits, nutrition, and fitness to start obtaining that goal. So I wanted to shed light on a few simple tricks that could be the catalyst to you pushing closer towards your body fat goals. Number 1: Make Water Your Main Beverage When it comes to drinking water, the benefits are endless.  Not only will staying hydrated make you feel better, it will allow you to perform better in your workouts increasing your calories burned. On top of this, making water your main beverage will cut out a handful of unnecessary calories consumed with sugary drinks. Number 2: Walk More For most of us professions, we are sedentary....Read more

Crews isn’t a stranger to hard work. In fact, she’s a busy professional who owns a business (shoutout to Canine Crews) so she knows how to get things done. But like most of us professionals, she found herself in a rut, focusing a lot of her attention on her professional life while her health took a back seat. Before joining, Crews suffered from chronic back pain and had a hard time keeping a consistent fitness routine. But Crews took a leap of faith and joined Bluprint Fitness in 2015 and has bee crushing it ever since. Since starting, Crews has dropped over 50 pounds, attended over 1000 classes, and boasts a 260 pound deadlift – just to name a few of her accomplishments. But more importantly, she no longer has chronic pain and has met some of her best friends at Bluprint Fitness. But as Crews will tell you, these...Read more

I know how overwhelming it can be to find and stick to a plan that improves your nutrition. So today we are talking about 3 simple things you can do to improve your nutrition right now. ❌ No gimmicks. ❌ No skipping steps. ✅ This is about building your nutrition from the ground up. Number 1: Drink Water Up to 60% of the human body is made up of water.  So you can imagine how it’s going to function when you are hydrated vs when you are dehydrated. This simple task can drastically improve your health. If you already do this, keep at it. But if water is a foreign word to you, start by buying a water bottle you keep with you throughout your workday and get to drinking. Number 2: Cook More Don’t know how to cook, buy a cookbook or look-up a recipe blog.  I can’t stress...Read more

I’ve heard A LOT of excuses when it comes to getting & staying healthy, but there are a few myths that come up more often than others… Be honest with yourself – have you ever said, “I’m too busy to focus on my health & fitness.” Now if you’re being honest, the answer is yes, because we’ve all been there – including myself. And one of the biggest contributors to making this myth come true is trying to do EVERYTHING on our own… You start asking yourself questions like: What am I going to workout today? What is my goal with working out? Is what I’m doing working? Am I doing these exercises correctly? How often should I track my progress? At Bluprint Fitness, we answer all of these questions for you. We teach you how to set realistic goals and how to be successful. No more guessing and wasting...Read more