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  • Check Out Our New Sneads Ferry BFP Family Member of the Month!!!

    Check Out Our New Sneads Ferry BFP Family Member of the Month!!!

    BFP Family Member of the Month: Laura Bussey Core values: Courage and Determination This month we would like to recognize Laura Bussey as Client of the Month. Laura had the courage to walk into BFP Sneads Ferry as a beginner. No formal use of barbells prior to her first session. The courage she used to walk in and start working out compiled with the determination to become a better version of herself is a recipe for success. Laura bought into the BFP way and became part of the 5pm family where she began to gain knowledge support and confidence. With the increase in confidence, Laura is now completing all barbell exercises. Not only is she completing the barbell exercises, but she has ....

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  • Check Out Our New Hampstead BFP Family Member of the Month!!!

    Check Out Our New Hampstead BFP Family Member of the Month!!!

    This month, I want to highlight one of our morning members, Sarah Brown. Sarah is what I call a “super mom” (just to be clear, all moms are super moms). I call her this because she has six kids and seems like she has everything under control. Personally, I don’t know how she does it, but Sarah is always cheerful to talk to at the gym and whether or not the workout is her stress reliever, she busts her butt! Sarah actually came up to me the other day and said she just celebrated her one year of training at BFP. Within that year, Sarah has had some great results. Her body fat percentage has dropped about 11%, while losing about 27 lbs of body fat and adding about 4-5 lbs ....

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  • Deadlift

    Deadlift

    Is it the feeling of pulling an absurd amount of weight? Or is the quick dip in the chalk bucket to get your grip ready? Whatever gets you ready to deadlift, here are a couple things you should pay attention to. Deadlifts are one of the big three regarding overall measures of strength. A hip hinge that is guaranteed to be a full body exercise highlighting your posterior chain. Quick Deadlift walkthrough - YouTube Let’s talk about the set up for the deadlift. Here are 5 things you should be doing each and every time you deadlift. Shins touching the bar. Feet hip width apart. Screw your feet into the ground. Set pelvis. Set shoulders. Back flat. Engage core. Hinge ....

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  • Check Out Our New Hampstead BFP Family Member of the Month!!!

    Check Out Our New Hampstead BFP Family Member of the Month!!!

    This month at BFP, I want to give a shout out to Bryan Wilson! He has been a member at BFP for about two years and with that, has had his ups and downs. Currently, he is on the mend from an injury that would keep most people out, but seeing him show up, willing to let us modify for him and still get a good workout has been a testament to his hard work and dedication. Usually, Bryan trains in the evening session and if you’ve ever lifted with him or near him, you know he is as strong as an ox! Over the years, I’ve seen Bryan hit some PR’s on his lifts, improve his conditioning levels, and overall body composition. Needless to say, he is super consistent and has seen ....

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  • Check Out Our New Sneads Ferry BFP Family Member of the Month!!!

    Check Out Our New Sneads Ferry BFP Family Member of the Month!!!

    BFP Family Member of the Month: Sarah Voegtle Core Values: Tenacity and Confidence This month we would like to recognize Sarah Voegtle as the Client of the Month. Sarah is a hardworking mother, who shows up to the gym daily and gets it in. Whatever time she is able to come in, she shows up and gets after it! Sarah has been a member of BFP Family for over a year and we have seen her encounter obstacles, but more importantly we have seen her conquer those obstacles. Sarah has been consistently working out and gaining strength in ALL of her lifts. Her squat, her deadlift and her bench press have been increasing this year and we can tell. Way to work! Sarah is gaining confidence. And not ....

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  • Check Out Our New Athlete of the Month!!!

    Check Out Our New Athlete of the Month!!!

    This December I nominated Maddox as my choice for athlete of the month. Sometimes he never fails to make me and the whole class laugh. Other times, he can ask a lot of “questions” that have us wondering how his mind got there after I finish explaining a part of the day’s workout. One thing that really stands out to me about him is his consistency. He is always in the gym, at least twice a week and even then that is rare. He gets after it every session, and it’s been paying off for him. His deadlift has gotten a lot stronger and his technique on it has gotten sharper as well. Maddox always smokes everyone when it comes to sprints as well as bear crawls. He even has a ....

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  • So You Want to Run a Marathon?

    So You Want to Run a Marathon?

    Fresh off my finish of the 2022 New York City Marathon (yes, I casually mention my marathon experience in almost every daily conversation that I have), I thought I’d take this opportunity to share some tips and tricks for anyone who might be considering running their first 5K, half marathon, or full marathon in the near future. What Is Your Purpose? Consider what your purpose is for running a marathon. Are you just looking to conquer the distance? Then maybe a local race where lots of friends and family can come to cheer you on is the way to go. Local races are often a lot less expensive as well. Are you looking for an incredible experience? There are lots of major marathons ....

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  • Check Out Our New Hampstead BFP Family Member of the Month!!!

    Check Out Our New Hampstead BFP Family Member of the Month!!!

    This month, BFP wants to spotlight Megan Nettell as our member of the month! Megan started with us about 1 ½ years ago and she has been awesome to coach. She trains at the 9am session and upholds our values of compassion, discipline, strength, and consistency. I admire how she pushes herself as well as cheers on her fellow peers. She shows up consistently and puts in the work. Great job Megan! When first meeting Megan, her mindset was focused on moving and getting stronger as she was constantly dealing with body aches and joint pain. It’s a good reminder that everyone is on a different journey in regards to health and fitness. Having the opportunity to coach her often, ....

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  • Check Out Our New Sneads Ferry BFP Family Member of the Month!!!

    Check Out Our New Sneads Ferry BFP Family Member of the Month!!!

    BFP Family Member of the Month: Francsico Esparza Core Values: Dedication and Diligence This month we would like to recognize Francisco Esparza as the Client of the Month. Fran attends BFP 12 sessions a month and shows up for each class he registers for. If you attend a session on Monday, Wednesday or Friday at 8am, he will be there putting in the work. Francisco is open and responsive to coaching cues to improve performance. In addition to the cues to improve performance, Francisco also shows diligence by grinding no matter the duration of the circuit. Francisco’s numbers speak for themselves. Being over 200 pounds for the big three lifts (Bench, Deadlift, Back Squat) ....

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  • Have You Ever Wondered Why It Hurts To Squat?

    Have You Ever Wondered Why It Hurts To Squat?

    It’s #squatober here at BFP so this blog, we are going to focus on the squat! This will be a practical approach. We won’t dive terribly deep into the X’s and O’s of the squat but we will go into a few details that should matter to us all! Not to mention, if you don’t like to read, we have videos as well! Let’s start with a story. In my teens and in my early twenties, if I tried to squat down low with just my bodyweight, I’d look like this: Pretty much like a turtle…….in my twenties……and my teens as well. Now I am 37 years old, and my squat looks more like this: There isn’t anything crazy ....

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