At the time this blog was written we were on the eve of one of the biggest holiday weekends of the summer – the 4th of July. And because of that, I wanted to chat briefly about some simple ways to stay on track during these busy summer months. But Let’s first note that the goal is not to be perfect. I’m sure you’ve heard the saying “1% better than yesterday” so let’s apply that to our summer activities and focus on doable steps we can take to stay on track. Step 1: Set a Monthly Workout Goal. By shifting your frequency goal from weekly to monthly, you add some flexibility in your schedule. This creates a buffer zone for those weeks that you travel or have added social responsibilities. Set a goal, put your workouts in your schedule, and reach that goal. Step 2: Sparkling Water Not every social...Read more

Today we are talking about M’s…no we’re not talking about making millions, and we aren’t talking about the iconic candy M & M’s, but we are talking about something that’s just as influential to your success & happiness – MODERATION. Specifically weekend moderation. If you’re like me, you’re probably pretty disciplined Monday-Friday afternoon, but then kinda let go on the weekends. Now it’s important to note, at Bluprint Fitness, we believe balance is key to being happy. But we also understand that moderation is the bridge between happiness and health & fitness success. So how do we practice weekend moderation that keeps us on track with our health & fitness goals, but also allows us to have fun? Tip 1: Drink 1-2 Less Alcoholic Beverages Each Week While alcohol can bring some of the most fun times, you know how the saying goes – “too much of a good thing can...Read more

We all know how valuable support is when it comes to staying on track and reaching our health & fitness goals. And that support starts with your partner or significant other. Now you may be thinking this is a narrative about how to get your partner to join a gym, but it’s not. Fact is, you and your partner may have two different views on health & fitness and what your goals are. I’m here to talk about how to use communication to enhance your support at home. Tip #1: Communicate Your Goals If your home team just sees you go to the gym occasionally, but doesn’t know why you’re dedicating time, money, and effort – they may not understand your drive. Be honest and tell your partner how you feel about your current health & fitness and your end goal. This is the first step to gaining valuable support...Read more

I have a funny little love/hate relationship with the CF Open. Mostly because it shows me I am capable of more than I thought, WHILE also showing me where I can improve. Having to modify all the workouts last CF Open because I had a little baby guy in my belly I was definitely excited and scared to see what this season would show me.  To be fair, the only thing I expect out of the CF Open every year is to try to improve myself from the year before. Newsflash…it turns out I am not  going to the CF Games?? Previous to having Braxton, I was definitely moving myself up every year and very excited to be in the Age Groups now…getting “older” has its perks. But with the labor and postpartum not going exactly as I planned I truly had no idea what to expect.  I can say,...Read more

What’s up everyone – it’s Coach Byron from Bluprint Fitness in West Town Chicago and I’m jumping on your screen today to talk about Strength & Conditioning and why it may be the key to your health & fitness results.  Now before we get started, let me first shine a light on this fact. Most health & fitness routines work when followed consistently. Whether you choose to focus on cardio only, strength only, or sport as your fitness routine – sticking with it consistently will get you some level of results.  But in my experience, strength & conditioning is queen, king, princess, prince, army, and all of the above when it comes to getting results.  And the results I’m talking about are the ones on the outside AND on the inside of your body. Now, you may be thinking, why does it work so well? Here are a couple of key...Read more