BLUSH Boot Camp - South Overland Park, KS

09/30/2026

💪 POST-WORKOUT PROTEIN — DOES TIMING MATTER?

After you train, your muscles are ready to repair, recover, and rebuild — and protein gives them the amino acids they need to do it.

You don’t have to sprint to your protein shake the second your workout ends! 😉 But getting a good source of protein within about 1–2 hours after training is a great goal — especially if it’s been a few hours since you last ate.

Aim for roughly 20–40g of high-quality protein and don’t forget carbs! Carbs help replenish the energy you used during your workout.

Easy post-workout options:
🥤 Protein shake + banana
🥣 Greek yogurt + berries + oats
🍳 Eggs/egg whites + toast
🍗 Chicken + rice or potatoes
☕️ Protein coffee + fruit

Train hard. Fuel well. Recover. Repeat. 💗

09/24/2026

🔥 HIIT STATION WORK! 🔥

Move station to station. Work hard. Recover. Repeat. 💪🩷

HIIT combines short bursts of high-intensity work with quick recovery periods to:
⚡️ Get your heart rate up
🔥 Build endurance
💪 Challenge strength
❤️ Improve cardiovascular fitness
⏱️ Get a LOT of work done in a short amount of time

Different station. Different challenge. Same goal — KEEP MOVING & KEEP PUSHING! 🩷

09/21/2026

❤️💛 AFTER A CHIEFS VICTORY… there’s nothing more fitting than Quick Feet + Burpees to THUNDERSTRUCK! ⚡️🔥

One of the BEST songs paired with one of the WORST exercises. 😂😅

But that’s okay… a Chiefs victory makes the burpees worth it! 🏈❤️💛

HOW ’BOUT THOSE CHIEFS?! 🙌 ❤️🏈💛

09/17/2026

09/15/2026

Dear scale… we need to talk. 🙄😂

You’re lifting. You’re hitting your macros. You’re getting your steps. You’re drinking the water. You’re doing ALL the things… and that number still isn’t moving.

Be patient. 🩷

Progress isn’t always measured in pounds. It’s measured in strength gained, clothes fitting differently, heavier weights lifted, better endurance, consistency, confidence and showing up when you didn’t feel like it.

The scale is ONE data point—not your report card.

Keep doing the work. Your body may be making progress before the scale gets the memo. 💪🩷

09/14/2026

🍑 BUILDING THAT BACK SQUAT!

We’re working toward our Back Squat Max at the end of this 6-week cycle, and today was all about slowing things down with TEMPO. 🏋️‍♀️

Tempo squats force us to control the lowering portion of the squat instead of rushing through it. That extra time under tension helps build strength, stability, control and confidence in every part of the movement.

Sometimes getting stronger means slowing it down first. 💪🩷

09/14/2026

09/09/2026

Classes start next week! Message us for all the details! 🩷

09/04/2026

🔥 WHAT IS A 6/12/25 WORKOUT? 🔥

It’s a strength-training method that takes one muscle group through three different rep ranges and loads:

💪 6 reps — HEAVY
🔥 12 reps — MODERATE
🥵 25 reps — LIGHT

The goal? Challenge strength with the heavy reps, build muscle with the moderate reps, and finish with high-rep muscular endurance.

Same muscles. Different loads. One serious burn. 🔥💗

6. 12. 25. Simple, effective, and SPICY. 🌶️

09/03/2026

When your client finally admits all the names they’ve called you behind your back for making them go heavier… 😂💀

And you know what? WE’RE OKAY BEING THE BAD GUY. 😈💪

Because when we tell you to grab the heavier weights, squeeze out one more rep, or remind you that you’ve got WAY more in the tank… it’s because we know what you’re capable of. 💗

You might not always like us in the moment… but we’re here to push you to YOUR full potential. 🔥

Come to BLUSH and see for yourself… just maybe save the name-calling for after class. 😂🫶