FREE TIPS - Beyond Strength

June 16, 2020

Want to make the most out of your return to the gym?

Do you want to know how to get back to the gym without hurting yourself? Check out this quick read to ensure your gym return is fluid and pain free! Look, we all go through lulls in our training… Maybe a pandemic hit and gyms across the country closed their doors. Maybe you just...

June 9, 2020

How To Train Your Core

When you think of doing an exercise for your core, what exercise comes to mind first? Here is my guess: you pictured laying on your back, knees bent and hands behind your head while pulling your chests towards your knees. Am I right? You pictured a sit up? This is normal. A common thought is,...

Andrew performing a squat at BSP NOVA in Sterling, Virginia

June 2, 2020

The Ultimate Squat Guide

Want to learn how to squat? Understand how different squats can help you reach your goals? Clean up your stance? Be able to drop it low without hurting yourself? This, and the answers to all your squat questions can be found here… This is not meant as a straight read-through (although you are more than...

May 20, 2020

Are Your Beliefs Limiting You?

“A limiting belief is a misunderstanding of the present that shortchanges the future.” -Michael Hyatt What if I told you that someone was trying to make your life difficult? They wanted to make it less fulfilling, to make easy tasks hard, to prevent you from living the life you want. What if I told you...

May 12, 2020

We Need Challenge, Not Comfort

“We all need something to struggle against and to struggle for. The aim in life is not to avoid struggles, but to have the right ones; not to avoid worry, but care about the right things; not to live without fear, but to confront worthy fears with force and passion.” – Eric Greitens Have you...

May 5, 2020

How Success Actually Works

Overnight success stories are like mirages in the desert: they seem real at first, but everything is not as it seems. “Overnight success” is a misleading phrase. A more accurate phrase would be an “overtime success.” As in, over a certain period of time—days, months, years—success is achieved. The idea of an overnight success is...

person writing a checklist in a notebook

April 28, 2020

Permission, Priorities, And Perfectionism

Callie (1), a mother of two and member of BSP NOVA, is a bad mother. She isn’t good enough—not as a mother, as a teacher, or in most areas of her life. Sorry, that’s all a lie. Well, not the part about her being a mother and member of BSP NOVA, but the negative descriptions...

April 21, 2020

Struggling to Achieve Your Goals? (Read This)

Lily (not her real name), a member of BSP NOVA, has been struggling. The current COVID-19 situation had, like it has for most of us, significantly impacted her life and routine. Some days were good, other days bad. She felt lost. When she was working, she felt a sense of purpose and meaning in what...

April 20, 2020

It’s Time We Talk About a New Routine

It’s safe to say we’ve all already been effected by this pandemic. And I don’t want to scare you, but some folks are going to come out the other end in a real bad spot… worse than they were coming in. Not directly from the Coronavirus, but because of the choices that they made in...

April 14, 2020

It’s Okay to Ask For Help

“Don’t be ashamed to need help. Like a soldier storming a wall, you have a mission to accomplish. And if you’ve been wounded and need a comrade to pull you up? So what?” -Marcus Aurelius In the spring of 2015, the spring break of my junior year at JMU, I was sitting on the coach...

April 7, 2020

Are Your Beliefs A Roadblock To Your Goals?

“It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” -Mark Twain If I asked you, “Did you know that Australia is a continent?” then you’d most likely answer “yes” with ease. What if I asked you this: “How do you know Australia...

April 5, 2020

7 Tips for COVID Coping

You’re stuck in a world of COVID coping, and you’re not doing so hot. You’ve been staring at the same room in the same house for a week now. You can’t sleep. Your mind is a whirlwind of thought, worry, and confusion. A few moments ago you heard your child sneeze in the room next...

April 1, 2020

Who Will You Be After The COVID-19 Pandemic Is Over?

Do you want this COVID-19 situation to be over with? I know I do. It’s easy to find ourselves lost in thought dreaming of a coronavirus-less future. One where the virus hasn’t twirled our lives round and round like clothes in a drier. “The only thing that is truly significant about today, or any other...

March 25, 2020

THE BSP NOVA (YOU HAVE TO) STAY HOME FITNESS PLAN

Things have gotten real, huh? We’re feeling it too, in a number of ways… most recently, due to the fact that all gyms in Virginia had to close their doors as of 11:59pm last night. It’s REALLY time for a new plan. SO, we’ve immediately shifted to serving our members online in some big, resourceful,...

March 23, 2020

The Tale of Two Wolves

Before we get to this tale, do you remember a few weeks ago we talked about the idea that we change best by feeling good? Anyone having a hard time feeling good about ANYTHING right now?!? Well, today I’ve got an old Cherokee tale for you… and it’s as timely as ever: All of our...

March 19, 2020

Riddled with Anxiety? Read This.

“Anything worth worrying about is worth problem solving.” -Dr. Reid Wilson The world is a little crazy at the moment, huh? With COVID-19 spreading like it is, and life getting flipped upside down as it is—well, it’s easier than ever to worry, to be riddled with anxiety, to let our minds wander into scary territory...

March 16, 2020

The 3 Reasons You’re Struggling with Nighttime Snacking

If you ever find yourself doing well with your nutrition throughout the day, only to feel like you’ve undone everything with your nighttime snacking, TODAY’S VIDEO IS FOR YOU! There are 3 common reasons we’ve seen folks struggle and, with a little awareness and game-planning. we can make your nighttime snacking an issue of the...

Person running up the stairs trying to make progress

March 13, 2020

Not Seeing Progress Sucks, But It Doesn’t Have to

A few weeks ago, I was approached by a client who seemed upset. Not knowing what was going on, I asked how she was doing. This client, who I’ll call Emma, was frustrated, upset, and feeling discouraged; she was in pain. You see, her main goal was to lose body fat; she was upset that...

March 13, 2020

An update on Coronavirus and BSP NOVA

To our BSP NOVA family, Health and safety are always among our top priorities at Beyond Strength Performance NOVA. We are closely watching updates from trusted healthcare organizations and governmental recommendations about COVID-19 (Coronavirus) and will continue to keep you informed. We know that some of you may be wondering if you’re at increased risk...

March 9, 2020

Screw accountability…

This past week kicked off our second annual March for Gold Spring Fitness Challenge! https://www.instagram.com/p/B8zCEBZnNim/ … and a magical thing happens for many-a-member throughout this challenge: They go from struggling to get to the gym 2-3 times per week on a consistent basis, to crushing upwards of 4-6 sessions every week for the entire month....

March 2, 2020

Change that feels… GOOD!

We’ve all heard it before—likely even said it before: Change is hard! But but today I want to share a different approach with you. Change that feels… GOOD! 😃 If you’re feeling overwhelmed with accomplishing your health and fitness goals—feeling like it’s an either/or between yourself and work… We can help… We’d love...

Why is hiring a personal fitness trainer so dang expensive?

February 27, 2020

Why Are Personal Fitness Trainers So Expensive?

A lot of people are hiring personal fitness trainers these days. Having a personal trainer is a great solution when you really aren’t sure what to do in the gym, you’ve tried different types of exercise that didn’t work for you or that you couldn’t stick with, and when you want a program that’s just...

February 24, 2020

How will you feel in 10?

Be honest with yourself… Are your current, consistent actions taking you closer to or further from the person you want to become? We’ve likely all heard the saying that you should think of “future you” as you go about making decisions and directing actions. But that’s kind of hard to do in the moment, right?...

February 19, 2020

Does A Weak Core Cause Back Pain?

Does a morning like the following sound familiar to you? It’s early when you hear the familiar buzzing of your alarm clock—and there it is again, back pain. From the moment your day starts, lower back pain is there; it hurts to play with your kids, sit at your desk, even tie your shoes, and...

February 17, 2020

How to Prioritize Yourself

Struggling to prioritize… YOURSELF? You’re not alone! Here’s a 9 minute video with a simple tool that might just change everything… One thing I meant to point out in the video, but forgot, is that a little bit every day adds up… both for the good and bad. 5 minutes of Instagram and...

February 12, 2020

How Often Should Your Change Your Workouts?

“ ‘Variety is the spice of life.’ But notice it does not say, ‘variety is the entrée of life.’ ” -Chip and Dan Heath In the fitness world there is an emphasis placed on change, that is, changing up exercises; changing up sets and reps; or changing up entire workouts. Variation in fitness is...

February 5, 2020

Learn to Quit

Scream really loud if you’ve heard this quote: “Winners never quit, and quitters never win.” If that doesn’t get you screeching, how about this one: “Once you learn to quit, it becomes a habit.” Both are quotes by Vince Lombardi. So why do I bring up some old football coach who passed away in 1970?...

February 3, 2020

JLo, Shakira, and Big, Big Dreams

According to last night’s Superbowl halftime show, 43 & 50 are the new… what… 30?!? Jess (my wife, for those that don’t know) and I were talking, and of course it could be easy to dismiss JLo and Shakira as having access to the best nutritionists, doctors, drugs (?), etc… and THAT’S why they look...

January 28, 2020

One Trick To Instantly Improve Your Squat

Most people grasp the main technique points of squatting rather quickly. That is, they initiate a squat by reaching their hips back slightly, “spread the floor apart” on the way down, and “drive the ground away” to stand back up; there are other technique points of course, but those are the big ones. Sometimes though,...

rob deadlifting at bsp nova located at 21620 ridgetop circle in sterling, va while training with a full-body routine

January 22, 2020

What’s Best: Full-Body Routine or Body-Part Routine?

A few weeks ago, I had someone ask me why their program was written as a full-body routine, instead of a body-part routine. This client had experience with strength training, but in the form of body part splits, so it was a fair question to ask. Before we get into the nitty-gritty details of...

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