FITNESS BLUEPRINT NEWSLETTER 001
MONTHLY TOPIC:
Get the Most Out of Your Workout with Quality Sleep! 🛌💪
We all know sleep is vital, but when it comes to exercise recovery, Sleep is the key! Sleep is when your muscles repair and grow, hormones balance, and energy stores are replenished—essential for anyone smashing goals in the gym. These days we are too focused on trying to hit new personal bests and lift more, run faster or squat lower that we forget the biggest progress tool which is recovery.
There are tons of supplements and quick fixes that are advertised to you on a daily basis like melatonin, ice baths and massage guns but before we jump into buying any of those we need to make sure we have the fundamentals dialled in first and that is sleep and nutrition. If you are not focusing on these then a 30s dip in cold water really isn’t going to touch the sides.
Benefits of Quality Sleep:
Enhanced Recovery: Studies show that deep sleep is critical for muscle recovery. Growth hormone, a key player in muscle repair, is released during this phase.
Better Performance: Well-rested muscles lead to better endurance, strength, and reaction times.
Weight Loss Aid: Lack of sleep disrupts hunger hormones (like ghrelin and leptin), making it harder to resist cravings!
Top Tips for Better Sleep:
Set a Routine: Go to bed and wake up at the same time daily—even on weekends.
Power Down Early: Blue light from screens can mess with melatonin, so try shutting off devices an hour before bed.
Create a Sleep Haven: Keep your room cool, dark, and quiet for the best chance of a deep snooze or invest in a white noise machine… sounds crazy but I swear by this!
Limit Caffeine: Avoid caffeine 6+ hours before bedtime to prevent restless nights.
MEMBER OF THE MONTH
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MEMBER OF THE MONTH *
Who Will Be Our First Member of the Month?
In this first edition, we’re celebrating all of you! Every one of you deserves a huge round of applause for the dedication, energy, and community spirit you bring to each session at Fitness Blueprint.
Starting next month, we’ll spotlight a standout member who’s accomplished something incredible—whether it’s smashing a personal best, achieving a fitness milestone, or embodying the values of hard work, progress, and community that Fitness Blueprint is all about.
If you’ve recently hit a big goal—like running faster, lifting heavier, nailing your first chin-up, conquering chest-to-floor burpees, or simply enjoying a weekend without a drink—tell us about it! We love celebrating our members, but if you don’t share, we might miss it!
So, shout out to you reading this now—you’re a legend! Keep smashing it!
Monthly Mobility: Focus on Your Back 🧘♂️✨
Monthly Mobility: Focus on Your Back 🧘♂️✨
Keeping our backs strong and flexible is crucial, whether you’re lifting weights or working at a desk. Improved back mobility can enhance your posture, reduce injury risk, and keep you feeling limber.
Some exercises to try:
Cat-Cow Stretch: Increases spine flexibility and relieves tension.
Thoracic Spine Rotation: Helps with upper back mobility and prevents shoulder strain.
Child’s Pose: Stretches and lengthens the spine, ideal for relaxation and decompression.
REMEMBER - You are always welcome to stay after class to focus on your mobility - If the coach doesn’t need to shoot off or there is another class then feel free to stay and stretch out for longer!
Refer a Friend & Build Our Gym Community! 🤝
There’s nothing like a friend to keep you motivated on your fitness journey. Bring them along, and they’ll enjoy a free taster session. The best part is, if they join one of our memberships you will also get 50% off your next months membership too! Every new face strengthens our community—thank you for helping us grow together!
