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  • The Importance of Vitamin D

    The Importance of Vitamin D

    It’s starting to get a bit cooler here in NC. Do you know what this means??? You might need to be more mindful of your vitamin D! I know for me personally, I find that this time of year, with less exposure to sunlight, more down time indoors, and it getting darker outside faster, it’s easy to get a little down feeling here and there at times. Just me??? Well, that’s ok! Let’s keep rolling haha. This time of the year, especially up North, and for some here in NC, your Vitamin D levels might be significantly lower as we head into the fall/winter. This can have effects beyond bone issues, it can lead to decreased levels of energy and possibly depressive like ....

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  • How to Increase Knee and Shoulder Mobility

    How to Increase Knee and Shoulder Mobility

    We all have joint troubles to some degree. It could be something simple like an inability to drive your elbows forward on a hang clean, or something more debilitating like not being able to raise your arm over your head. I have knee and shoulder issues myself so I decided to research exercises for these two joints in order to increase my mobility and reduce pain. I figured I’d share my findings with y’all! The Shoulder: One of the most common shoulder issues is stiffness in the muscles surrounding the back of the shoulder joint. This is because almost everything we do on a daily basis requires our shoulders to be in the front of the socket. When we type on the ....

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  • If you've already tried fad diet, don't read this. It'll break your heart.

    If you've already tried fad diet, don't read this. It'll break your heart.

    This isn’t an article about a new fad diet. This isn’t a blog about a super low calorie diet to do for 1 month while you drink shakes twice a day and hae a meal 1x per day. We aren’t talking about eating steak and a side of fat with fat added to your coffee either. This is however, an article that’s going to present a super non-sexy way to help you achieve weight loss, muscle gain, fat loss, or anything you want with nutrition. Spoiler alert, it’s been around a long time. In fact, we mentioned it briefly in last week’s blog from Coach Jay and her blog titled “Are You Eating Enough?” First, I’d like to start with ....

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  • Check Out Our September Athlete and Client of the Month!!

    Check Out Our September Athlete and Client of the Month!!

    This month, I wanted to give a shout out to Peyton Gregory for being “BFP athlete of the month.” He started with us over the summer and has made tremendous strides in his training in just a few months. Peyton is a freshman at Laney HS and is currently in his cross country season. He has practice in the early morning and still comes to train at BFP after school. Not many kids put in that type of work, especially with a smile on their face! One thing I admire about Peyton is his drive to get better at everything in the gym and his ability to ask questions. I appreciate how coachable he is and like I mentioned earlier, he has made a ton of improvements in just a few ....

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  • Are You Eating Enough?

    Are You Eating Enough?

    Are you eating enough? “Burn more calories than you eat” seems like a pretty simple approach to weight loss and is the one common factor among just about every weight loss plan. But it is much more complicated than that! Many people tend to over or underestimate how much they are eating or burning and as a result, struggle to get the results they want, or achieve results that last. In the picture below, you can see how there are a ton of factors that play into the overall equation when it comes to “burn more calories than you eat.” We live in a “need it now” world where everything we want is at our fingertips. A few minutes of waiting and we ....

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  • Check Out Our August Athlete And Client Of The Month!!!

    Check Out Our August Athlete And Client Of The Month!!!

    This month I want to give a shout out to Noah Whitekettle. He came to us during quarantine and needed somewhere to train. We plugged him into our high school session and he’s been awesome to have at BFP. Noah was a graduate of Dixon high school and currently, he plays football at UNC Pembroke as a tight end. He will be entering his sophomore year and I look forward to following him as he continues. Noah worked his butt off at BFP and was consistent in his training because he understood that being a collegiate athlete takes that type of work ethic. Noah it was such a pleasure to work with you for that short time frame, thanks for being coachable and being a leader ....

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  • The Benefits of Plyometric Training

    The Benefits of Plyometric Training

    In this blog, I am going to discuss plyometric training and how every athlete should incorporate it into their training. I want to enlighten you on how I approach coaching plyometrics and the system we use at BFP. Very quickly, when I am using the term plyometric training, in simple terms, it is jump training, so you may see me use both. Plyometric training is built on the foundation of strength, power, and speed. In regards to becoming an explosive athlete, plyometric training is definitely a slice of the “athlete pie.” What I tell my athletes is that the overall goal of plyometric training is to reduce the time spent on the ground. This is something they can ....

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  • BFP Recipe Of The Week: Beef & Broccoli Stir-Fry

    BFP Recipe Of The Week: Beef & Broccoli Stir-Fry

    This is a favorite among the BFP Family and we think it will be with you too! This meal only takes 10mins to prep, 15mins to cook, and provides a full, low calorie meal all in 1 bowl! This would be a great meal to have after a workout! If you aren't down with the rice, feel free to replace it with cauliflower rice or zoodles! Notice the My Fitness Pal bar code. We have added this for all of our calorie counting or macro counting folks who want to be able to quickly upload their info into My Fitness Pal! Time to get to cooking! If you have any questions, feel free to comment below! ....

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  • 3 Speed Drills To Do At Home

    3 Speed Drills To Do At Home

    Athletes, have you been able to train at home during your quarantine? I hope so! Don’t lose everything you've worked for, by just sitting around. Not a good idea. I understand that most of you are missing out on your spring sports seasons and that’s a serious bummer. I would suggest looking at times like this as an opportunity to hone in on something specific. How about you work on getting faster! With that being said, I wanted to give you 3-speed drills you can do at home that are simple and effective. So drag your buddy or family member outside and work on getting fast! Each drill works on a different aspect of speed. I have attached a video for the wall sprints and PVC ....

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