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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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  • Benefits Of Wearing Wrist Wraps

    Benefits Of Wearing Wrist Wraps

    Wrist sprains are a common injury in the world of fitness. Luckily, the wrist is a resilient joint. The anatomy of the wrist is composed of many tiny muscles, tendons, and bones and has the ability to move in all types of directions as well as take on a great deal of stress. I understand that sometimes when doing heavy lifts at BFP the wrists can be achy or uncomfortable during the lift. This is completely normal, even for someone who may have strong and mobile wrists already. My mind goes to the bench press, hang cleans, front squats and overhead presses. These are lifts that require a great deal of stabilization, strength, and mobility from the wrist. There are times when our wrists ....

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  • The Benefits of Wearing Knee Sleev

    The Benefits of Wearing Knee Sleev

    You probably see people at BFP wearing knee sleeves, so what’s the deal? Let’s discuss the benefits of wearing knee sleeves and why they may be a good fit for you. Let me begin by saying that knee sleeves are not the same as knee braces . A knee brace is designed specifically to protect a previous injury from further endangerment. Maybe you don’t want your knee to bend all the way or you need hefty support, a knee brace can help limit what range your knee bends. On the flip side, knee sleeves are designed to protect the knee from future injury while providing some support. Knee sleeves will give you the ability to put your knee through full range ....

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  • Self Compassion

    Self Compassion

    Today I want to dig a little bit deeper…….emotionally that is. As a fitness professional, coach, guide, whatever you’d like to call me, the request I get most often is to help people lose weight and tone up or bulk up. What I’ve learned is that along with those requests comes a lot of baggage. Now take a second. Hold on, I’m not judging. I’m just stating it like it is. Many of the folks that want to lose weight, when we get down to it: -don’t feel confident at social gatherings -don’t feel like they look good enough for their spouse -don’t want to be in pictures They also tend to start out their new ....

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  • What Type Of Shoe Do I Need For The Gym?

    What Type Of Shoe Do I Need For The Gym?

    Are you unsure about the type of shoe you want to workout in? Are you asking yourself “Do I need cross training shoes, running shoes, and what the heck are lifters?” This is a pretty common question I get, mainly from someone who is new to the gym setting. They ask “what type of shoe should I use when working out?” My answer is…”Ultimately, it depends on what feels best to you and the type of activity you are doing.” Most people don’t want a shoe for every occasion in the gym. That is totally understandable. On the other hand, it may be beneficial to have a shoe that makes each occasion feel a little better. Personally, I have a ....

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  • Sumo Style Deadlifting

    Sumo Style Deadlifting

    I was having a discussion the other day with someone about different deadlift variations. We circled back to the sumo style deadlift and how the slight differences may be of benefit to him. So after that discussion, I dug a little deeper and wanted to break down the sumo deadlift and how it can be a great change up in your training regime. Let’s first talk about the setup. The sumo style requires a slightly different setup compared to the conventional style. The biggest differentiator is that the sumo deadlift will start with a wider stance and toes pointed out. This may be different for each person, so you need to figure out what works best for your body. Then the arms are ....

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