This chat is about one of the MOST important concepts to understand when it comes to reaching your health & fitness goals. Now in today’s world, we have access to all things information when it comes to health & fitness and having that much information can be quite overwhelming. You know what I’m talking about, fad diets, fad workouts, and professionals claiming one way of living is the only way to reach your health & fitness goals. I’m here to tell you that if you understand this concept, you’ll be able to block out that noise and have no choice but to crush your goals. This conce ..read more

Now the answer to this question will ALWAYS be unique to the individual, but as a rule of thumb, we believe that active days should be your majority to create a lifestyle you can be proud of. Meaning over half of your week (4 or more days) should involve some form of exercise or physical activity. But to really decide what your best exercise schedule should be, there are 2 main questions you have to ask yourself: First, What’s Realistic? The range of making active days the majority of your life is 4-7 days per week. So you have to ask yourself, what’s realistic. What number of days each ..read more

What’s up everyone – it’s Coach Byron from Bluprint Fitness in West Town Chicago and I’m excited to tell you a story about how Roger is getting fit and unleashing his inner athlete with the rest of the BluCru.  Roger is no stranger to health & fitness, but his health & fitness journey, like most of ours starting out, was missing some key components to take him to the next level.. Before joining, in the words of Roger himself, he was skipping leg day. But Roger, with some coaxing from his other half, decided to make a change and join a community that would hold him accountable to b ..read more

Amy is a go-getter, but her health & fitness journey, like all of ours, ran into some obstacles that put her health on the back burner. Before joining, a couple of stressful years pushed Amy to fall out of any exercise routine or healthy habits. But Amy knew she had to do something to start feeling like the best version of herself again and started her Bluprint Fitness journey (with some coaxing from her other half) in January of 2023. Since starting, Amy has dropped over 7% body fat, shed over 15 pounds of fat, earned the strength to do chest-to-floor push-ups, and continues to break pers ..read more

1ST QUARTER January Collab: TBD HoliGAINZ Kick-Off Clinic: Friday, January 12th HoliGAINZ Healthy Habits Challenge: January 15th – February 25th February Collab: TBD Facility Investment Program (aka new equipment): February 1st Buddy Week: February 5th – February 11th “SuperBOWL” Chili Cook-Off: Saturday, February 10th March Collab: TBD CrossFit Open 24.1: March 2nd CrossFit Open 24.2: March 9th CrossFit Open 24.3: March 16th Post-Open Party: Saturday, March 16th (District Brew Yards) 2ND QUARTER April Collab: TBD Buddy Week: April 29th – May 5th Murph Prep Program: April 8th – May 19th ..read more

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 – th ..read more

Ingredients 1-2 Racks of Baby Back or Spare Ribs Barbecue Sauce of Choice Salt Brown Sugar Black Pepper Smoked Paprika Cumin Instructions Preheat oven to 275 degrees. Remove “silver skin” from underside of the ribs. Mix dry ingredients together to create a dry rub. A store bought/pre-made dry rub is also and option and will cut down on prep time (Rufus Teague Meat Rub is one of my favorites – Rufus Teague – Meat Rub – Premium BBQ Rub – 6.5oz Bottle https://a.co/d/exyxBbC). Apply liberally to top & bottom of ribs. Wrap racks of ribs in tinfoil so it’s completely closed. If cooking more t ..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 bet ..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 class ..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 exercis ..read more