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Warm-ups that get the body moving are great—especially ones that start on the ground and progress to the feet. They prepare the body for a wide range of movements and build movement skills that carry us through life. And, they actually get us warm. But, when it comes to warming up for strength training, they...Read More

BSP NOVA is waaaaay more than a gym!  As clichéd as it sounds, we’re a family- and we think you’ll see that in our weekly video blogs. This week’s video simplifies the hinge pattern, teaching the deadlift by breaking it down to three simple cues. On top of that we’ve got footage of the coaches...Read More

Thanks to gyms like Orange Theory and CrossFit, conditioning workouts are more popular than ever, and with good reason—the workouts are fun, focusing, and challenging. Conditioning, also commonly called cardio, is also a necessary component of any fat loss program. But, there are a few things that we need to consider before “letting it rip”...Read More

A lot goes on at BSP NOVA! Our weekly video blogs will give you a little glimpse into the training, the personalities, and hopefully teach you a thing or two. This week’s video simplifies the squat, breaking it down to three simple cues. On top of that we’ve got footage of Diane crushing some chin-ups,...Read More

Ever set a goal and “fallen off the wagon?” Us too… For 2017 we made a goal of a weekly video blog for 52 weeks. Unfortunately, life happened, and we fell way behind. BUT, when we “fall off,” we have two choices:  . 1) Stay down and give up 2) Pick up where we are...Read More

I don’t know if you know this, but Summer is basically here.  Have you been outside today?  It’s like 92° out there!  And you know what this means—vacations, pool parties, family gatherings, river trips, and other outdoor fun is right around the corner. I know what you’re telling yourself. “Here goes another summer of not...Read More

Have you ever been told to drive through your heels or wiggle your toes while squatting or deadlifting? Then you need to check out this week’s video… On top of that, we have all kinds of ridiculousness, also known as a regular week at BSP NOVA! Ready to join in on the fun? Try Beyond...Read More

Enjoy a 100% free (seriously, no strings attached) kettlebell workout, on us. At first glance this workout appears to be short and simple.  And, well, it is.  But don’t mistake simple for easy. Check it out: Kettlebells are an incredibly diverse tool. They can be utilized to drop body fat, get stronger, increase conditioning, and...Read More

Whether you’re just learning the kettlebell clean for the first time, or trying to refine your technique, these three tips are for you: Interested in learning how to use kettlebells, the right way, while also getting a great workout?  Check out our brand new 6-week kettlebell classes.  You’ll learn how to safely perform: the get...Read More

Here’s a dare for you: ignore Dee Sampson’s “fill up the room” smile when you see her. I don’t mean to set you up for failure, but I don’t think you can do it. You’ll also be hard pressed to avoid her positive and supportive presence within the walls of Beyond Strength Performance NOVA. She’s...Read More

In this week’s video we highlight some “odd” movements in the gym- which is perfect timing for our movement seminar tomorrow evening (www.facebook.com/bspnova/events)! In the second half of the video we’ve got a Gainz Games recap… Ready to join in on the fun? Try Beyond Strength Performance NOVA for 30 days: + 1-on-1 assessment &...Read More

In this week’s video we go over a common deadlift mistake. Have you ever been cued to make the logo on your shirt face the wall in front of you? If so, watch today’s video (deadlift lesson starts at 3:22). We also drop the initial announcement of kettlebell group training coming in April. More details...Read More

Take a glimpse inside of BSP NOVA! This week’s video shows off a little of the personality of BSP NOVA, we talk deadlift prep, and introduce you to our neighbor, Disciple MMA Academy. Ready to join in on the fun? Try Beyond Strength Performance NOVA for 30 days: + 1-on-1 assessment & goal setting session...Read More

In this week’s video blog we drop an announcement about future events at BSP NOVA! Enjoy a few minutes of members kicking butt in the gym, then that quick announcement about future events, and we make our exit with some sweet Bachata moves by Jon Hughes and Harry Singh. Ready to join in on the...Read More

Our 7th 2017 Weekly Video Blog is one that we would have rather never made. We are incredibly honored to have had the opportunity to cross paths with Lex, and he will truly never be forgotten. Never above you, never below you, always beside you  Read More

Trust me, you’re going to want to watch this one the whole way through! In this week’s video blog we’ve got: + Chris’s Favorite smoothie recipe + A showdown between coach Geoff and the parking lot squirrels + And, as always, footage of members straight up crushing it Want to get in on the fun?Read More

  Round two of Operation Transformation kicks off on Monday March 6th, and you can grab one of only 20 spots available for just $99 the first month (a $100 savings).   [wpdevart_countdown text_for_day=”Days” text_for_hour=”Hours” text_for_minut=”Minutes” text_for_second=”Seconds” countdown_end_type=”date” end_date=”06-03-2017 00:00″ start_time=”1486647963″ end_time=”0,1,1″ action_end_time=”show_text” content_position=”center” top_ditance=”10″ bottom_distance=”10″ countdown_type=”circle” font_color=”#000000″ button_bg_color=”#0000a3″ circle_size=”130″ circle_border=”5″ border_radius=”8″ font_size=”30″ countdown_font_famaly=”monospace” animation_type=”bounce”...Read More

In our 5th of installment of the 2017 weekly video blog we’ve got: + Our February Alpha Challenge Announcement + Footage of members putting in worrrrrrk! + Clips from our new lunchtime conditioning (1:09 – 1:12, 1:39 – 1:49) + Athlete Tip of the Week: Wall Corkscrews (2:06)       Want to get in...Read More

Our third installment of the 2017 video blog is ready to roll!  We don’t like to make bold claims (yes we do), but this week’s video blog is too good not to watch the whole thing… Interested in checking out Beyond Strength Performance NOVA, LLC?Read More

Watch through to the end for: + Footage of members kicking butt – all throughout + Our soccer tip of the week (handcuff hinge) – 2:23 + Skier Kettlebell Swing Tutorial – 2:59 + Behind the scenes with Lori Lindsey – ending   Interested in checking out Beyond Strength Performance NOVA, LLC?Read More