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...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...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...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...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...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...Read 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...Read More

LIVE Classes & Office Hours All live classes and office hours happen in the Zoom Meeting Room. This “meeting ID” is the same for ALL live meetings (see below). These classes will also stream live or be recorded and posted in the Members Only FB Group. Class Schedule Monday-Thursday: 12:00 PM & 6:00 PMFriday: 12:00...Read More

Be Proactive… That’s the name of the game when it comes to living a lifestyle of health & fitness. The cool part about a muscle activation plan is that it can be used to 1) prevent future injury and/or 2) rehab a current injury. Checkout some of our go-to shoulder activation exercises – this is...Read More

LIST BY MONTH January HoliGAINZ Kick-Off Clinic: Saturday, January 11thHoliGAINZ Healthy Habits Challenge: January 13th – February 21st February Community Yoga w/ Sade: Saturday, February 1st (Friends Welcome)BluCru Night Out (Emporium Logan Square): Saturday, February 22ndRow Marathon Training Plan: February 24th – March 21st March Bring-a-Friend To Class Day: Friday, March 13th (ALL DAY)Remote GAINZ...Read More