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January 14, 2020

The Three Levels of Sane and Sensible Dieting

When it comes to dieting, one size does not fit all, but there are some universal principles that do… And while I won’t be going into the details of ALL those principles in today’s post, I do want you to understand that there are levels to sane and sensible dieting. Level 1: Hand-based portions Level...

January 8, 2020

How to Make This Year, A Great Year

“The most practical way to change who you are is to change what you do.” -James Clear The start of a new year can be a time of change and opportunity; a time to improve your life—be that your health, your career, or your relationships. For some, it’s a time to get back to the...

January 6, 2020

Is the Deadlift Bad For Your Back?

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...

December 19, 2019

Have you changed?

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...

December 17, 2019

Do You Have to Do This?

Is your morning anything like this? The sun is still down when you wake to the hum of your alarm. You get up, wash your face, go to the bathroom, maybe write down three things you’re grateful for, and eat breakfast. Floating in your head this whole time though, are all of the things you...

December 11, 2019

Hey, can you breathe through your nose?

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...

December 9, 2019

Squatting with a Barbell? Start here…

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...

December 6, 2019

Do THIS if you want a better night’s sleep

My wife likes to talk when we get in bed… Problem is, I’m usually asleep within minutes of my head hitting the pillow. She even accuses me of “acting” like I’m asleep! “Oh stop, it’s not possible to fall asleep that fast!“, she’ll say… But I really do. [a screenshot from my Oura Ring app...

December 3, 2019

Shame: Ignoring It Won’t Make It Go Away

“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....

November 26, 2019

Killing Ourselves to Live

“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...

we want you to enjoy your food this holiday season

November 25, 2019

Thanksgiving Nutrition Advice

If you thought we were going to provide you with “clean” recipes for Thanksgiving, or tell you to avoid “bad” foods… YOU’RE WRONG. On the contrary, we want you to enjoy whatever you’d like to eat for Thanksgiving. Here’s the deal. Thanksgiving isn’t going to make or break your goals. In fact, neither will Christmas,...

November 20, 2019

Are your goals driving you to act, or are they just a nice idea?

“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...

November 15, 2019

What is the Best Type of Exercise to Lose Body Fat?

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!

November 12, 2019

3 Tips for a Heavier, Safer, Barbell Deadlift

The deadlift is sometimes claimed to be one of the simpler barbell lifts, because It’s just “picking something up off the ground.” But, in a way, this does a disservice to the complexity and skill component of the lift. One of the biggest mistakes people make when learning to deadlift with a barbell is… learning...

November 4, 2019

Acceptance of What We Can’t Change

“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...

November 1, 2019

11 Steps to Better Sleep

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...

October 28, 2019

Building Better Habits, Part 2

“Your life builds not by dramatic acts, but by accumulation.” -Eric Greitens Why have you failed to create habits in the past? Or, if you have been successful—and I hope you have been—why haven’t those habits lasted? Maybe you picked the right habit, but it wasn’t easy enough to do, so you quit. Or, maybe...

October 25, 2019

How to drop body fat (without hitting the gym)

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...

October 22, 2019

Building Better Habits

“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...

October 17, 2019

Factors of Fat Loss: Mindset

Last week we introduced why the common approach to fat loss doesn’t work and many of you reached out, or talked to one of the coaches, essentially saying that the story of Sarah really hit home and you wanted to know what to do instead. Well, you’re in luck because that’s what these next six...

October 16, 2019

Self-Control Isn’t the Answer

“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....

October 10, 2019

Why this Common Approach to Losing Body Fat Doesn’t Work

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...

October 8, 2019

Do You Have an All-or-Nothing Mentality?

“The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit.” -James Clear What if I told you that you could be more stressed out than you already were? Or that you...

October 1, 2019

Operate on Commitments, Not Emotions

“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...

September 18, 2019

How Much Ya Bench?

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...

September 10, 2019

Know What You Don’t Want

“I have not failed. I’ve just found 10,000 ways that won’t work.” Thomas A. Edison Although it may sound counterintuitive, we often learn best not by learning what to do, but by learning what not to do. This goes for learning movements in the gym, our relationships, career, or anything else. We may not...

September 4, 2019

Earning It With Exercise

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...

August 28, 2019

Complacency Kills

“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...

August 20, 2019

The Only Vacation Workout You’ll Ever Need

Have you ever wondered what exercises to do on vacation? Have you ever felt uncertain while traveling, because you didn’t know if they would have a gym at the hotel or, if they did, what equipment they would have? If so, you’re not alone, and this blog will help. This blog provides you with two...

August 15, 2019

Power In the Process

“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...

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