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Until the Wright Brothers obtained the first powered flight in 1903, it was impossible. Think about that…  how many planes do you see in the sky today? Step outside, right now.  Look up.  I’ll bet if you waited just a few short minutes you’d see at least one! There was a wonderful little short four-year...Read More

TGIF.  Toes go in first. That may come in handy one day…   Anywho, it’s freaking Flashy Friday!!! This week we’ve got a core challenge for anyone daring enough to try.   Foam Roller Walkout (click me ⇓⇓⇓)   As always, hit us on the social medias (everywhere) if you give this a go, with that...Read More

Another week rolling to a close, which means our third installment of #FlashyFriday is here!  This week we are going over the STRICT muscle-up… Boom! The strict muscle-up is not easy, but with a few simple cues/drills, it’s more attainable than many people think. Kettlebell = False Grip on Rings This realization has been one...Read More

The kettlebell snatch is an amazingly display of tension and relaxation combined when performed properly. Two of the common ways that people make mistakes with their snatches are through breathing, as well as dropping the kettlebell on to the forearm at the top of the snatch. Today we have two simple drills that will help...Read More

If I was a betting man, I’d be willing to wager the house that you’ve heard of the curse of knowledge.  But I’ve come to believe in the other side of the coin as well: the blessing of ignorance. Have you ever been through a situation that should have turned out TERRIBLE looking back- but...Read More

So this week, we start a whole new hashtag.  We don’t know if it’s new or not, but it’s new for us… and we are taking it over!  #FlashyFriday is here! So Flashy Friday is all about showing off some more advanced, “flashy” techniques, for some of you that are ready, to play around with. ...Read More

Whether your goal is fat loss, performance, muscle gain, or health- a solid grasp of the essentials will aid in your progression from wherever you may be.  So what are the Beyond Strength Performance Essentials?  Squat.  Hinge.  Push.  Pull.  Everything else.  [Thanks Dan John] Beginning September 14th, we are running a 6-week Beyond Strength Performance...Read More

Beyond Strength Performance NOVA, LLC is PUMPED to host Artemis Scantalides for her “I am Not Afraid to Lift Seminar” on Saturday the 3rd, as well as her half day “Keep It Simple Nutrition And Conditioning Seminar” on Sunday the 4th.  These are two CAN’T MISS days! My wife, Jess, and I had the opportunity...Read More

Last night’s fat loss seminar went great!  Everyone that came out walked away with a bunch of simple information that yields big results, and they could implement that knowledge immediately to tackle their fat loss goals.  But, we did not want the benefit to end there, so have created a recorded webinar that summarizes most of the information...Read More

Are you looking to drop some unwanted body fat?  Not sure where to start?  Well you’re in luck!!  We are hosting a completely free talk on just that, Monday February 9th, 2015 at 7:30pm! We will be covering a broad range of topics pertaining to fat loss, with looooots of “Monday takeaways,” or things you...Read More

As many of you know, we have a lot of transformations that take place in Beyond Strength Performance NOVA.  And while every transformation is special, every now and then one comes along that really grabs your attention.  We have been working with Kevin Breeden for a looooong time now, and I wanted to share- or...Read More

Beat up, painful shoulders are a common occurrence in many a lifter’s life, but it doesn’t need to be this way.  With a simple screen and a few exercises during the time you would usually use for rest, you may be able to prevent many of these common shoulder aches and pains. The Functional Movement...Read More

Any good business person will tell you that you can’t track that which you don’t test.  Should fitness be any different? Here at Beyond Strength Performance NOVA, we think not… A few months ago we added the MYZONE heart rate training system to Beyond Strength Performance NOVA as a means to track and individualize our...Read More

Alright guys, last week’s Alpha Challenge winner was Ismael Gonzalez.  Ismael is a really interesting dude- he’s old enough to be my dad (sorry Ish, I had to, lol!), and yet he can hang with the youngest guys in the gym on just about anything… I sent him a few interview questions and invited him...Read More

Hey guys- unless you’ve been living under a rock, you’ve been seeing me talk about using heart rate based conditioning to dictate some parameters of your work and rest.  And while I do love to write, Scott Tribby reached out to me and offered to write a guest blog about just that! [Ranfone Training is...Read More

Happy Monday, everybody!  Have you seen any of the pictures of our member transformations?  Well, if not, we’ve included some in this post for you to see.  My real question is- WHERE’S YOUR TRANSFORMATION PHOTO?  For those ready to pull the trigger on the body of your dreams, we can draw the map for YOU-...Read More

This weekend I had a dream come to fruition.  I asked the girl of my dreams to marry me and she said, YES!  For those of you that have been asking (namely, every single one of my female clients) here is the story of how this all went down. A few weeks ago I decided...Read More

Hey guys, happy Friday!  I just wanted to drop a quick snack recipe (with video) on you before you rush off to have too much fun on the long weekend.  Who doesn’t like Lara Bars?  Well, I’m about to show how quick and easy they are to make on your own! These things are great...Read More

  Kenny Gaudreau is a member of our gym that happens to be down south working with the military currently.  He has successfully juggled the military life with his training to win his professional mixed martial arts debut this past weekend on May 11, 2013.  Kenny is a solid dude with some of the most...Read More

  So continuing with our interviews of clients, next up we have Jon Hughes.  Jon is a professional mixed martial arts fighter that trains with us.  His story has been all over our blog in the past, and a lot of people can learn from his drive to overcome failure… . 1.) Alright dude, so...Read More