FREE TIPS

When I was growing up I kind of got in trouble.  A lot.  Not big trouble, but I definitely pushed the envelope quite often.  If something happened, there I was! For instance, in the first grade I got in trouble in class for something I don’t even remember.  But, I do remember that the punishment...Read More

In this week’s video we dissect the rower.  How not to do it.  How to do it.  We’ve got you covered.  Check out the video: Let’s review how to use the rower (like a boss) Don’t: Press the rower Twerk tumble Hit the eject button Pop wheelies Do: Set the foot adjustment so that the...Read More

In this week’s video we cover the 4 must-haves for a great kettlebell swing.  Check it out: Let’s review the 4 Must-Haves for a Great Kettlebell Swing: Use a consistent set-up.  Look it doesn’t need to be the one that we show in the video, but make it the same, every time. Practice the hike. ...Read More

Our first round of Lean Launch just wrapped up, and the results are awesome! Everyone that showed up consistently made considerable progress in just six short weeks.  How’d they do it?  By building a solid foundation… What’s a solid foundation consist of? Great nutrition habits Consistent, sustainable workouts and physical activity Stress management strategies What...Read More

In this week’s video we address a common error with regards to the kettlebell swing- the set up. Live in Northern Virginia and looking to check out Beyond Strength Performance NOVA?Read More

You’re excited!  You want to soak in all of the education that you can, and sock these transformation goals in the mouth!  But your continual pursuit of self-education is exactly what’s holding you back.   Hear us out before you lose it on us… We’re all for education, but there needs to be a method...Read More

We’re all chasing goals.  You, me, everyone… But what sets apart the successful from the not-so-successful?  A lot of things, I would assume, but one stands out, to me, more than all of the others: the beginner’s mindset. We’ve coached hundreds of individuals to their goals, on some level or another, but the ones that...Read More

In this week’s video we cover the lunge. We often find that when people express a fear of lunges, due to a history of knee pain with the movement, these simple form corrections can leave them pleasantly surprised. Give these simple form corrections a go with your lunge, and let us know how it works out...Read More

If you’ve ever participated in a workout routine, you’ve probably done a plank or two. But have you done them correctly? Check out the video to maximize the plank’s benefits! Ready to come check us out?Read More

If we had waited for the right to time to open this gym, it would have never existed. You’re never going to be “ready,” for whatever it is you want to do.  Fat loss, strength, getting out of that job you hate… you just have to start.  But fear is a dream-killer, and most of...Read More

Many people hit the gym looking for the same thing: fat loss.  But most of those people miss the mark on at least one of four personal transformation must-have’s! But you’re ready to kick it into action and finally crush these fat loss goals, huh?  Well, great!  Let’s look at the four things you should...Read More

This post is going to be short and sweet, because you just have to go see this for yourself… We have finally launched our 6-week transformation kick-starter program!! If you’re serious about finally conquering your fat loss goals, you’ve come to the right place!  Lean Launch is designed to arm you with all of the...Read More

I need to start by saying that I honestly never planned on making a post like this one.  But, a situation occurred a few months ago with one of our BSP NOVA family members on a routine visit to the Dr’s office, and here we are. Meet Victoria: Victoria is a lifelong athlete, most recently...Read More

This week’s #FlashyFriday, we bring back the kettlebells!  This time around we are going to play around and have a little fun with bottoms up work!  There’s a little bit of flexing involved, I mean who doesn’t like that?? So grab a kettlebell, or two, watch the video, and PLAY!!  Don’t stress over sets, reps,...Read More

Happy Friday!  I know, I know- we disappeared on you guys there for a while.  Well, Thanksgiving, new member madness, and all things wonderful have kept us off the blog for a little… but we are back!! This week’s Flashy Friday is a fun one involving: One 4-6 ft. PVC pipe Two 1 inch superbands...Read More

Whether you’re thinking about obtaining your Strong First Girya (SFG) certification, or you just want to tackle the 100 snatches in 5:00 benchmark, there are a lot of different approaches out there.  Today, I’m going to show you what I’ve found to be the easiest, most efficient approach to pass the snatch test… First things...Read More

One of the hardest screens for people to clear on the FMS, in my experience, is the trunk stability push-up.  Now, we don’t specifically train for the FMS, nor is the trunk stability push-up the way that you actually do a push-up.  However, I think the common mistakes/faults that we see are cleaned up when...Read More

You may have noticed that we missed Technique Tuesday this week.  Well, we received our brand new InBody570 on Tuesday (check it out here), so we wound up not doing a post!  But, that’s okay because today we are going to do Flash Friday, with a little Technique Tuesday twist, and it’s on the pistol...Read More

Fact: EVERYONE struggles with certain movements in the gym. Double Fact: Not everyone approaches improving the skill of movement in the same way. So what do we do at Beyond Strength Performance NOVA, LLC? We use the 4×4 Matrix to break movements down and address the needs of the individual. We find modifications of the...Read More

Today, for Flashy Friday, we present to you: Chris and Jon playing around with a barbell and a kettlebell… This is honestly just the coaches playing with some downtime in the gym (after sessions), not reserved for Friday only! Alright, alright- check it out!! Click me!!  ⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓ We are not saying to try this one…...Read More