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When someone says the word “deadlift” to you, what do you picture? Think about it for a second. Maybe this? While the above picture is indeed a deadlift, it’s not the only variation. That image is also what people think of when they hear the myth that deadlifts are bad for your back. It’s a...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

Regardless of whether you’ve squatted with a barbell thousands of times, or haven’t done it a single time, this blog will give you some helpful tips for squatting with a barbell. Squatting with a barbell may seem intimidating to learn if you have no experience, but it doesn’t have to be. While there are things...Read More

“Guilt is just as powerful, but its influence is positive, while shame’s is destructive. Shame erodes our courage and fuels disengagement.” -Brene Brown When it comes to topics like shame and guilt, we don’t like to talk about them. But why is that? We act as though avoidance will make them disappear, but it won’t....Read More

“People are, ‘behaving themselves to death.”’ – Dr. Edward Deci All of us, each and every day, engage in behaviors of all kinds. Some of these behaviors are good—they enhance our lives—while some of them are bad, and they negatively influence our lives. While not all of these behaviors have serious consequences, at least not...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

“Soon enough, reality kicks down your front door, and then you can’t pretend anymore. Pain is real. And we do better dealing with it when we acknowledge it.” -Eric Greitens Acceptance is tough. Really tough. Of course, this depends on what we’re trying to accept, and whether it’s something we wanted or not. It’s easy...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

“Sow an act, reap a habit. Sow a habit, reap a character. Sow a character, reap a destiny.” -Charles Reade Does creating a good habit have to be a challenge? Is breaking a bad habit impossible? Does Coach Greg have large ankles? The answer to all of these questions is no. No, because, there are...Read More

“There’s nothing you can’t do if you get the habits right.” -Charles Duhigg Life rarely happens in one big, spectacular, singular moment. Sure, there are moments in our lives that have a substantially greater impact than others, but a majority of what makes up our life—the good, the bad, and the ugly—are small in nature....Read More

Over the last few weeks, the topic of fat loss just keeps coming up in conversations with both members and prospective members alike. I’ve been hearing things like, “I’m doing all the right things”, or, “I’m following all of the rules”, … and then something along the lines of, “but it’s just not working.” And...Read More

“Commitment is an act, not a word.” Jean-Paul Sartre  A few weeks ago one of our BSP NOVA members, Kristin, wasn’t feeling her best while deadlifting. Her hope for the day was to hit a PR (personal record), but everything just felt HEAVY for her on this given day. Coach Pavlos and I walked over...Read More

The bench press is one of the most popular exercises around. It’s hard to walk into a commercial gym without being asked the famous question, “How much ya bench?” This popularity isn’t without good reason because, assuming it’s a good fit for the person who does it, it can be a great exercise. Although it...Read More

Have you ever felt guilty after eating desert? Ever felt guilty for pigging out at dinner, when you knew you should have stuck to your nutrition plan? If you have, then you’re not alone. But what if you decided—after feeling guilty for eating too much—that you would “punish yourself” and “making up those calories” with...Read More

“I always say, complacency is the kiss of death.” -Shari Redstone All of us inherently want to be successful–to grow and become more of who we hope to be. Sometimes though, we get too busy with life that we forget to live. We settle for the life we have instead of striving for the one...Read More

“Our decisions will never be perfect, but they can be better. Bolder. Wiser. The right process can steer us towards the right choice. And the right choice, at the right moment, can make all the difference.” – Chip Heath and Dan Heath Have you ever made a pros and cons list when faced with an...Read More

“Making good decisions is a crucial skill at every level.” -Peter Drucker Emotions are a finicky thing. Sometimes they help us and sometimes they don’t. Sometimes they aid us in making healthy decisions and sometimes they don’t. So, what do we do if we have a knack for letting our emotions interfere with decision making?...Read More