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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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  • A Healthier But Still Fun Halloween

    A Healthier But Still Fun Halloween

    The Holiday Season Is Upon Us!
    Halloween marks the beginning of the holiday season. The next couple of months are filled with treats, parties, family gatherings, alcohol, and a packed schedule. So how do you continue to pursue your health and fitness goals despite this time of year? The definition of insanity is… "Doing the same thing over and over again but expecting a different result." This year as the holiday season approaches, do things differently than you have in the past. It’s not about “depriving” yourself of your holiday favorites, but it’s not about avoiding them all together either. You can also consider substituting with healthier ....

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  • Going Barefoot!

    Going Barefoot!

    Time to take those shoes off! If you’ve been training at BFP lately, then you have definitely heard that before. Going barefoot while working out is nothing new. In fact, you may see some of your fellow gym friends or people you follow on social media going barefoot while working out or just ditching the shoes all together. Now I am not saying that going barefoot is the “end all-be all,” but there are some benefits to taking off your shoes and spending more time being barefoot! Here are some benefits to incorporating a barefoot approach!
    Going barefoot can help strengthen the muscles of the foot and ankle. Shoes give a lot of stability and support, but can also make ....

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  • 4 Myths of Back Pain

    4 Myths of Back Pain

    Everyone’s backs are quite different. Each person has their own capacity. Think of this as the sum of all activities you do in a day, particularly activity that affects the spine. Think about how you stand, how you sit, the physical labor of your job, and then of course, your workouts. We all have individual levels of tolerance as well. This is more focused on the physical side of capacity or the amount of work the spine can handle. This wouldn’t necessarily include sitting posture etc. It would focus more on when you are working out. Some folks, due to low levels of muscular endurance around their spine or in their core, might even exhaust their capacity during a warm up. ....

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  • August Client and Athlete Of The Month

    August Client and Athlete Of The Month

    BFP Family Member Of The Month: Beth Ducey Core Values: Constant Progress and Support Beth Ducey was a unanimous vote for BFP Family Member of the month among the staff here at BFP! Beth shows up and works HARD 4-6 days per week! She not only just competed in her first BFP Fitness Combine but she is also going up up up in all her major lifts!! Beth using the BFP Next Level Accountability program to help keep her on track outside the gym and because she’s been so consistent, she’s dropped body fat and gained muscle! Beth, thank you so much for exhibiting our core values in the way you constantly strive for progress and support others around you. Your care for others ....

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  • Core Training For The Athlete

    Core Training For The Athlete

    I was once a high school athlete and as the summer season approached, I had one thing on my mind (in regards to working out) and that was getting my “summer abs”. I knew the girls loved em, so that was really my motive. Guess what, never got em! It may have been my eating habits at that time of my life that prevented me from ever seeing those abs, but I sure tried to get my “summer abs” by doing non stop sit-ups and crunches. My story probably holds true for most high school athletes these days. Well I am here to tell you, stop doing sit-ups and crunches! I had no idea what I was doing at that age, but there is a better way to get your “summer abs” and ....

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  • July Athlete Of The Month

    July Athlete Of The Month

    This month at BFP, I want to give a shout out to our athlete of the month, Naila Schoefberger. This girl came into the facility ready to GO! She represents our BFP culture to a T and I love having her energy during the high school sessions! When first meeting her and listening to her explain her long term goal of playing soccer at the D1 level, I knew she was dialed in. Like I said, she brings it every session and that’s all a coach can ask for. I applaud her for all the extra work she does on her own, whether it’s conditioning on her own at Kiwanis or doing a little extra conditioning at BFP. A little bit about Naila, she is a rising freshman at Topsail and is a ....

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  • Have You Had A Marshmallow Today?

    Have You Had A Marshmallow Today?

    Have you heard of the Marshmallow Study? Go ahead…. Google it. There are several quick videos you can watch on it. In fact, here’s one below: Here’s the written rundown: A child was placed in a room, alone with a marshmallow, Oreo cookie, or pretzel stick on a plate in front of them. They were told that they could eat that marshmallow at any time but if they waited roughly 15 mins, they could have 2 marshmallows instead. Kids responded in several different ways. Some would turn around and cover their eyes. Some would kick the table. Others even stroked the marshmallow like a baby stuffed animal. Either way, they all had their own methods to delay ....

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