When it comes to dieting, one size does not fit all, but there are some universal principles that do… And while I won’t be going into the details of ALL those principles in today’s post, I do want you to understand that there are levels to sane and sensible dieting. Level 1: Hand-based portions Level...Read More

I want you to think back to December 16th, 2009… 10 years ago today! Okay, maybe you can’t remember exactly what you did on that day, but your Facebook timeline may be able to ring a bell.   If you’re on your computer, just go to your page and start scrolling to get that selector...Read More

During a recent dinner with Dr. Nate Crain, Nate asked if I was familiar with Patrick McKeown’s work on nasal breathing—specifically his book, “The Oxygen Advantage“. Anyone that knows me knows I read… a lot! And yet, I had to say no.  Not just no to having read it, but no to having even heard...Read More

My wife likes to talk when we get in bed… Problem is, I’m usually asleep within minutes of my head hitting the pillow. She even accuses me of “acting” like I’m asleep! “Oh stop, it’s not possible to fall asleep that fast!“, she’ll say… But I really do. [a screenshot from my Oura Ring app...Read More

If you thought we were going to provide you with “clean” recipes for Thanksgiving, or tell you to avoid “bad” foods… YOU’RE WRONG. On the contrary, we want you to enjoy whatever you’d like to eat for Thanksgiving. Here’s the deal. Thanksgiving isn’t going to make or break your goals. In fact, neither will Christmas,...Read More

“Goals convert vision into energy.” – Dave Ramsey I was reading Dave Ramsey’s book, EntreLeadership this morning and it got me thinking about a really common mistake we’ve seen people make in the 8+ years BSP NOVA has existed: setting the wrong type of goals. Now, now, before you go and fight me for judging...Read More

Knowing what steps to take to drop body fat and feel amazing can be overwhelming. Should you be lifting weights? Doing cardio? How much of each?  How often?  What if time is really limited? Well, it sounds like this week’s video is about to come to the rescue!Read More

I know what you might be thinking… “Sleep is more important than exercise?  I can just lay around and drop body fat?”   Not exactly. BUT, the positive impact that sleep has on our health AND body composition may shock you. Check out this week’s video to see why that is… Here are some of...Read More

So, you’re looking to drop unwanted body fat, huh? Hmmmm, maybe all the conflicting advice out there about diet and fat loss these days is confusing you! You have to eat clean foods to get lean I’m not sure what clean food is If you under-eat, your body will go into starvation mode and hold...Read More

Last week we introduced why the common approach to fat loss doesn’t work and many of you reached out, or talked to one of the coaches, essentially saying that the story of Sarah really hit home and you wanted to know what to do instead. Well, you’re in luck because that’s what these next six...Read More