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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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  • 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: Stephany Rector Core Value: Consistency and Accountability This month we would like to recognize a very important member of the BFP Family, Stephany Rector (Stephany with a Y). She’s a member of the dark and early crew. Each morning she shows up ready to get after it! Stephany works hard to complete everything and will gladly push you to go heavier with weight or push you to continue to work when you’re about to throw in the towel. The support and accountability she provides is phenomenal. Welcoming EVERYONE into the dark and early crew with open arms. Stephany displays everything we are looking for in a client. Minimum of four ....

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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, we want to give a big shout out to Roy Strawderman! Roy trains in the morning sessions and this man works his butt off! I can tell other people in the session feed off of his energy. If you train at 8am or 9am, you know how hard he works. The best thing is that he has been consistently showing up for over a year and has seen great results because of that. When I first met Roy, I remember how approachable he was and I recall our first conversation was about the Wu-tang sticker on my vehicle and our favorite NFL teams. He also mentioned how much he needed to change his lifestyle and not be a couch potato anymore. Fast forward a year and he has lost 60 pounds ....

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  • BENCH PRESS

    BENCH PRESS

    The bench press is a great measure of upper body strength! The bench press is an upper body exercise that primarily involves the chest and triceps. Despite this being an upper body exercise, you want to create as much tension throughout to ensure you are performing lift correctly. First, we are going to discuss how to set up and execute the exercise properly. When preparing to barbell bench press, your set up matters. You want to be gazing through the barbell when on your back. Once you get your hands onto the barbell, use knurling for a reference point to ensure hands are even. Shoulders are down away from your ears. Core, quads and glutes are engaged and tight. The feet should be ....

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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: Jennifer Joy This month, BFP Sneads Ferry would like to recognize Jennifer Joy as the of the Month! Jennifer Joy is 6pm on Tuesday and Thursdays. If we are talking about consistency and discipline, Jennifer Joy is the model. Showing up on what some would consider the hardest day and tend to avoid, she embraces the challenge each week! She arrives before class to get herself ready as well as cools herself down following class. What more could you ask for? Jennifer also puts in the work outside of BFP as well by keeping the heart healthy and participating in 5k races. Whether walking or running, discipline is a part of who she is and she completes the task ....

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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, we are going to spotlight Frank Hundley, AKA Frank the Tank! Frank has been training at BFP for about 2 years and usually attends the morning/mid-day sessions. He will bust his butt during the session and has made some serious progressions in his strength training. One aspect that has improved drastically has been his technique on squatting and deadlifting. It’s been awesome to see his confidence go up with those lifts specifically! Frank has been very consistent with his training over these last few years and it shows with his Myzone status. Even when the gym was shut down during COVID, he stayed active. He’s currently sitting at Gold status (which is 1+ ....

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  • Echo Bike: Love/Hate

    Echo Bike: Love/Hate

    How many of y’all have a love/hate relationship with the echo bike? It’ll humble you and bring you to the point of vomiting, but at the same time, it’ll make you feel like a bada$$! Ok, maybe it’s a little more hate than love, and I totally understand, the bike can suck! I would challenge you to change your mindset and embrace the suck because if you're trying to become fit (which I hope you are), this machine will get you in shape, but you have got to put in the work. Let’s discuss what type of improvements you can gain on the bike and how your training should reflect that. If you want to improve your muscular endurance, short and intense intervals are ....

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