Blueprint Fitness Nor Cal

🎉Happy New Year’s Eve!

It’s time to celebrate all of our wins from the past year, and get excited about 2024!

It’s going to be a BIG YEAR, can you feel it? (So big that it even gets an extra day.)

So to wrap things up this year…

What will you remember 2023 for?

And, what are your biggest hopes for 2024?

You don’t have to post them below (but if you want to that’s super cool!).

But please do take some time to think about it today. Because you deserve the life you were meant to live!

🎯This quote is SO IMPORTANT to KEEP IN MIND this time of year!

There are temptations coming at you from all directions — whether it’s holiday treats or reasons to skip your workout.

It’s true that you might actually want those things.

🤷But do you want them more than you want to reach your health and fitness goals?

Just something to keep in mind!

Don't forget to join our Free Workouts! Share with your friends too: https://blueprintfitness.thrivecart.com/december-gift-workout/

👉Mindset checkup time!

Yes, what you eat plays a big role in your health. So do your workouts and sleep.

🧐But what happens between your ears (your thoughts, focus, and outlook) is also a big part of your overall health.

Positive thoughts and words are linked with lower blood pressure, lower risk for heart disease, a healthier weight, better blood sugar levels, and even a longer life!

Today, take some time to eavesdrop on your thoughts and conversations. Is it time for a positivity upgrade?

December is a trial month. Join our Free Workouts!

Share with your friends too :) https://blueprintfitness.thrivecart.com/december-gift-workout/

🎄I wish you a very Merry Christmas, with all the joy of the season!:)

🤔Commonly Asked Question: "Should I be extra strict with my food intake to help me stay on track?"

💯The answer is: "NO."

Focusing on mindful eating — listening to your body’s cues and noticing when you feel truly hungry or satisfied — can help you make healthier choices in the long run.

When you eat mindfully, you can make decisions that help you feel good about yourself AND your food choices now and into the future — including choosing (or not) to have special holiday treats.

This gets you out of the old mindset of labeling foods as “good,” “bad,” “naughty,” or “nice.”

Save this and follow me for more health and wellness tips! 🎯🚀

December is a trial month. Join our Free Workouts! Share with your friends too: https://blueprintfitness.thrivecart.com/december-gift-workout/

😁Probably never thought I’d post a recipe for brownies, did you?

The recipe I have for you today isn’t just for any old brownies — these are chocolatey, rich, and decadent.

And they contain a surprise unexpected healthy ingredient: SWEET POTATOES.

TIP: Don’t tell your picky eaters these contain sweet potatoes until AFTER they eat them (if you tell them at all!).

Sweet Potato Brownies
(Makes 9 servings)

1 cup (330 g) cooked, cooled, and mashed sweet potato (about 1 medium)
½ cup (130 g) almond butter
¼ cup (30 g) raw cacao powder
¼ cup (60 ml) maple syrup or honey (adjust based on sweetness preference)
1 egg (for vegan option: flax egg - 1 Tbsp ground flaxseed mixed with 2½ Tbsp water, let it sit for 5 minutes to thicken)
OPTIONAL: ½ cup (50-70 g) chopped nuts, a sprinkle of sea salt

Preheat your oven to 350°F (175°C). Grease an 8x8-inch (20x20-cm) baking dish or line it with parchment paper.

In a mixing bowl, stir together the mashed sweet potato and almond butter until smooth. Add the raw cacao powder, maple syrup or honey, and the egg. Stir until all ingredients are well combined and the batter is smooth. If using the nuts, gently stir them in now. Sprinkle with optional salt.

Transfer the batter to the prepared baking dish and spread it out evenly. Place the dish in the preheated oven and bake for 25-30 minutes. The brownies should be set but still slightly soft in the middle.

Remove the brownies from the oven and allow them to cool in the baking dish on a cooling rack for about 30 minutes. Cut into squares and enjoy!

📷If you make these, be sure to grab a photo and tag me with it!

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🤯What if instead of doing ALL the things, you focused on the things that matter most?

🧑‍🤝‍🧑Spend time with the people who mean the most to you
🍏Focus on healthy foods first (then add the “worth it” seasonal treats)
🏃Stay active
😴Get your sleep
🧘Let go of “perfect” — i.e., bring 1 dish to the office potluck, instead of organizing the entire event

Remember: Saying “no” is a form of self-respect. It’s not about turning down requests from others — instead, it’s about setting boundaries for yourself.

December is a trial month. Join our Free Workouts! Share with your friends too: https://blueprintfitness.thrivecart.com/december-gift-workout/

🧄😋Choose immune-boosting foods this holiday season!

Bonus: Some of the BEST immune boosters pack a ton of amazing flavors.
I’m talking about immune boosters like…

✅ Ginger
✅ Turmeric
✅ Garlic
✅ Onion

On their own, they can help cut inflammation and boost immunity that may help your body fight off colds and other bugs. 🤧🚫

But research shows that they may work even better together, enhancing their health-promoting compounds.

IDEAS: Add them stir fries, casseroles, soups, marinades, and more!

You can even grab a turmeric and ginger tea blend the next time you hit the grocery store for a cozy cup of immune-boosting goodness.

Save this and follow me for more health and wellness tips! 🎯🚀

And, don't forget to join our Free Workouts! Share with your friends too: https://blueprintfitness.thrivecart.com/december-gift-workout/

📣PSA: Staying up late, eating too much sugar, and skipping your workouts will NOT feel good!

I’m not saying you shouldn’t enjoy some treats and have some fun, but a whole month of festivities can leave you feeling… not very festive.

Here are 8 Reasons NOT to Slack This Month 👇

1. You could lose ground. Taking an extended break from your regular routine can mean losing some of your hard-won progress.

2. Staying healthy. Regular workouts and a healthy diet help boost your immune system — super important this time of year!

3. More stress. Being active helps lift your mood, lower your stress level, and battle anxiety.

4. Bad nights of sleep. When you’re not as active and/or overdoing it with food and beverages, it can put a damper on how much sleep you get — as well as your sleep quality.

5. Less energy. When you eat a nutritious diet and stay active, it raises your energy level.

6. Blood sugar swings. Eating sugary holiday treats can send your blood sugar up, giving you a quick boost of energy followed by a crash. Exercise helps regulate this.

7. Tummy Troubles. Overeating — or eating rich food — can be hard on your digestive system. Exercise can help boost your digestion.

8. You’ll lose momentum. Once you break a routine, it can be hard to get back into it. A better bet: if you can’t stick with your full routine, do a mini version of it so you stay in the habit.

Staying committed to health and fitness during December may require some effort, but it’s SO WORTH IT. 💯

What’s your game plan for staying healthy this holiday season? Let us know! 👇

And, don't forget to join our Free Workouts! Share with your friends too: https://blueprintfitness.thrivecart.com/december-gift-workout/

🤔Which is better:
1. Doing one long workout a week
2. Doing a little exercise most days of the week

Researchers at Edith Cowan University in Australia found that option 2 worked best, at least when it comes to resistance training.

➡️In a nutshell, scientists had people do strength training workouts, with everyone performing the same number of repetitions per week.

The only difference was that one group did all of their reps at one workout, while others spread those reps out over several small workouts during the course of a week.

The ones who spread them out during the week had the best results!

As a side benefit, doing more sessions a week can help you lock down exercise as one of your regular healthy habits.

Save this and follow me for more health and wellness tips! 🎯🚀

And, don't forget to join our Free Workouts! Share with your friends too: https://blueprintfitness.thrivecart.com/december-gift-workout/

🧘Want to get the most out of this time of year? Be PRESENT.

When you’re busy, it’s easy to start thinking about what happened yesterday, and what you have to do tomorrow.

That’s why right now, it’s SO important to have a few daily habits that ground you, energize you, and bring you back to the present moment.

💥 Here are 3 feel-good habits to get you from here to 2024…

1. Get at least 150 minutes of exercise a week (30 minutes/5 days a week). It helps reduce stress, balance your blood sugar, and boosts your mood.

2. Eat a balanced whole-foods-based diet. This helps keep your energy up, your digestive system happy, your mood upbeat, and your immune system on point.

3. Make time for sleep. Your body does more than rest when you’re sleeping. It recovers from the day before and rejuvenates for a great tomorrow!

When you treat your body better, you feel better!

And that helps you get the most out of your days. 🤜🤛

Don't forget to join our Free Workouts! Share with your friends too: https://blueprintfitness.thrivecart.com/december-gift-workout/

MYTH vs. FACT

🏃‍♂️I should ramp up my workouts to burn off the extra calories I’m eating.


🏋️‍♀️


🏋️‍♀️


🏋️‍♀️

🎉MYTH! 🎉

Your workouts aren’t just about burning calories. They do SO much more than that for you.

In the short term, they can boost your mood, help you sleep better, keep your immune system strong, AND give you energy.

And in the long term, they can help keep you feeling strong, fit, and healthy.

The same thing goes for your diet — the food you eat isn’t just calories, it’s also how you get important vitamins, minerals, and more so that your body can function at its best.

Still not convinced? Doing too much exercise can set you up for feeling exhausted or — even worse — leave you with an injury. Not a very merry way to spend the holidays!

Save this and follow me for more health and wellness tips! 🎯🚀

🕎 Wishing you eight special nights. Happy festival of lights from your friends at Blueprint Fitness.

⏰The best time to go after your fitness goals?

NOW!

Future you — the “you” next week, next month, next year — will be so grateful.

It doesn’t have to be a massive step. Baby steps are fine! The most important thing is to keep taking one step after another.

💪Those steps will add up fast, and you’ll be amazed at how much you can accomplish.

December is a trial month. Join our Free Workouts! Share with your friends too: https://blueprintfitness.thrivecart.com/december-gift-workout/

Pumpkin chili? Shepherd’s pie? Pork tenderloin?

Tempted yet? 😉

I’ve put together a FREE guide full of my favorite healthy, holiday-inspired one-dish meals…

And they’re NOT your typical “health food” recipes you might be expecting!

These recipes are as hearty as they are healthy…

And they feature all the classic, holiday flavors you know and love!

Inside, you’ll find recipes like:
✔️ Slow Cooker Pumpkin Chili
✔️ Turkey & Sweet Potato Shepherd's Pie
✔️ Holiday Chicken & Broccoli Salad
✔️ Spicy Lime-Roasted Nuts
✔️ Holiday Berry Crumble

And more!

The best part?

These are all one-dish meals, which means LESS time in the kitchen and MORE time to enjoy your family and friends 🙌

(You might even like them better than the “real thing”!)

Excited to try some new recipes?

I’m excited FOR you! :)

Grab your eBook now!

Link: https://blueprintfitness.thrivecart.com/holiday-1-dish-meals/

Grab your FREE Healthy Holiday-Inspired One-Dish Meals now!😉

The hardest part about “staying on track” with your fitness goals during the holidays?

Missing out on classic holiday flavors you know and love.

🍲 The warm, savory comfort meals…

🥧 The rich, sweet desserts…

Most “healthy” swaps don’t do those flavors justice!

👉 And that’s exactly why I put together a FREE guide full of healthy, holiday-inspired recipes that are not only good for you…

But taste like the REAL thing!

Inside, you’ll find festive recipes like:
✔️ Slow Cooker Pumpkin Chili
✔️ Turkey & Sweet Potato Shepherd's Pie
✔️ Holiday Chicken & Broccoli Salad

And other easy, one-dish recipes that you (and even the pickiest eaters at your table) will love.

Ready to meet your new favorite holiday recipes? 😍

Grab your FREE Healthy Holiday-Inspired One-Dish Meals now!

Link: https://blueprintfitness.thrivecart.com/holiday-1-dish-meals/

🔥 SUCCESS DOESN’T JUST HAPPEN

This time of year can be tough when it comes to your health and fitness because of all the events and traditions that knock us out of our regular routine.

But the good news is — you’re stronger than all of that!

Remember: Success doesn't just fall into your lap.

You have to bring it to life by being intentional and taking action.

That means making healthy choices, getting your workouts in, prioritizing sleep, and basically doing everything that makes you feel GOOD from the inside out.

(While still enjoying the best of the season, obviously!)

Are you with me in doubling down this week? :)

Subscribe to my YouTube Channel.
https://www.youtube.com/

Get my Newsletter with tips and resources.
https://correctyourbody.com/newsletter

The hardest part about “staying on track” with your fitness goals during the holidays?

Missing out on classic holiday flavors you know and love.

🍲 The warm, savory comfort meals…

🥧 The rich, sweet desserts…

Most “healthy” swaps don’t do those flavors justice!

👉 And that’s exactly why I put together a FREE guide full of healthy, holiday-inspired recipes that are not only good for you…

But taste like the REAL thing!

Inside, you’ll find festive recipes like:
✔️ Slow Cooker Pumpkin Chili
✔️ Turkey & Sweet Potato Shepherd's Pie
✔️ Holiday Chicken & Broccoli Salad

And other easy, one-dish recipes that you (and even the pickiest eaters at your table) will love.

Ready to meet your new favorite holiday recipes? 😍

Grab your FREE Healthy Holiday-Inspired One-Dish Meals now!

Link: https://blueprintfitness.thrivecart.com/holiday-1-dish-meals/

📢 Public Service Announcement!

As we approach the holidays, it's easy to get out of control when it comes to sugary drinks!

Guidelines recommend getting less than 10% of your daily calories from added sugars. That's around 200 calories or 12 teaspoons (42 grams) if you usually eat around 2,000 calories a day.

To put it in perspective, a single 10 oz. soda contains 10 teaspoons of sugar! 😱

Here are some health risks linked with high-added-sugar beverages:
✅Weight gain
✅Obesity
✅Type 2 Diabetes
✅Heart Disease
✅Kidney Disease
✅Non-alcoholic liver disease
✅Tooth decay and cavities
✅Gout

I have a challenge for you: whenever possible, replace those sugary drinks with a glass of water!

Are you in? Comment "I'm in!" below and let's start making healthier choices together.

Cheers to a healthier you!

This season, let's toast to health… with a cold, tall glass of water. :)

🚀Dreaming of a fitter and healthier you?

That dream CAN become your reality, but (sorry! 🙈) dreaming won’t make it happen.

It takes CONSISTENT ACTION.

The small steps you take every single day add up to HUGE results. 💪

So take that walk. Drink one less soda. Put a few more veggies on your plate.

Just make it doable so you DO it!

Subscribe to my YouTube Channel.
https://www.youtube.com/

Get my Newsletter with tips and resources.
https://correctyourbody.com/newsletter






"

🍏 Healthy Tip: Spend 5-10 minutes TODAY planning out December — especially if you have a lot going on.

Planning ahead (starting ASAP) will allow you to slow down and enjoy the holidays while still keeping an eye on your goals.

Here are a few things you might want to make time for:

🎁 Finishing (starting?!) your holiday shopping
✈️ Making any travel arrangements
🥳 Planning any open houses/parties you will be hosting
💪 Blocking out time in your calendar for your workouts and other self-care

Can you believe we are already thinking about the holidays?! 🤯 Where did 2023 go?

🧑‍🍳Hello, hearty holiday season breakfast!

Normally I share healthy, quick, and easy meals, and while this one is definitely HEALTHY and EASY… it does take some prep time.

😋 However, the payoff is totally worth it.

Here’s how it works: Prep the mix in advance, and about 20-30 minutes before your next breakfast, scoop out a serving, add liquid, and cook!

Once you master the basic recipe you can flavor it up with different fruits, grains, and spices. I focused on holiday flavors and colors for this version. :)

Oat-Quinoa Morning Bowl Mix
(12 servings)

3 cups (240 g) rolled oats
1 cup (180 g) quinoa
1 cup (160 g) dried cranberries or cherries
½ cup (90 g) h**p, flax, or chia seeds (or a combo!)
1 tsp cinnamon (or pumpkin pie spice mix!)
¾ tsp sea salt
Optional: maple syrup, Greek yogurt and/or shelled pistachios (as topping)

To make the cereal mix, combine all of the ingredients EXCEPT the optional maple syrup, yogurt and/or pistachios, and place in a sealed airtight container.

➡️To prepare 1 serving: In a small saucepan, stir together 10 oz (295 ml) of liquid (water or milk) and ⅓ cup (5½ Tbsp) of the mix.

Bring to a boil over medium-high. Lower the heat to a simmer and partially cover the pan, stirring occasionally. Cook until thick, 20-30 minutes. Cover the pan completely and let stand for 5 minutes. Spoon into a serving bowl and add optional toppings and sweetener.

Serve and enjoy!

4 Reasons NOT to Skip the Cooldown :)

🎯 If you want to finish the year strong, stay with your “Sphere of Control”.

That means focusing on things you CAN control, like:

🏋️‍♀️ Your workouts
🍎 The food you eat
💯 Your consistency

Are these things exciting? Admittedly, no! But they’re what will help you reach those “bigger” payoffs without the journey feeling so… big.

For example:

Consistent workouts will help you boost energy and burn more fat
Doing regular breathwork or meditation will help you feel calmer (and maybe even reduce emotional eating)

And so on.

Are there things that are totally OUT of your control, like weather, global politics, and genetics? Of course. But it’s not worth your time to worry about them!

👀 So, what 1-2 actions in your “control” sphere can you take to finish 2023 feeling healthier, stronger, and fitter than ever? Feeling brave?

Share in the comments!

Subscribe to my YouTube Channel.
https://www.youtube.com/

Get my Newsletter with tips and resources.
https://correctyourbody.com/newsletter

💥TRUTH BOMB! 💥

Yes, you do “spend” time and effort when you focus on your health and fitness.

But it’s not really “spending” — it’s an investment in your happiness and longevity.

👉 In other words? Your body is your most precious asset, and keeping it healthy and strong is a non-negotiable!

When you give it the TLC it needs by committing to regular workouts, clean eating, and/or getting adequate sleep, you’re adding to your investment…

And it will pay off tenfold in the future.

"For me, right now, that means investing time in my health and fitness. Check my Blueprint Fitness here." https://blueprintfitness.net/packages/

What about you? What health investment are you making for a stronger future? I'd love to hear your game plan. Share it in the comments below! ⬇️⬇️

🙏 Land of the free, because of the brave. Thank you, veterans, for your service. We appreciate you each and every day.