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Twas the night before Christmas, except that it wasn’t, because it was actually December 1st and 8am in the morning. This time marked the beginning of BSP NOVA’s first Santa Around The World (SATW) competition and it was a blast. We started this competition with the hope to create a fun event for our members...Read More

I remember back in college I used to be obsessed with reading fitness magazines to find out what the latest miracle supplements were.  N.O. boosters, creatine, BCAA’s, protein blends—you name it, I gave it a go.  I got stronger, put on muscle, and got lean when I wanted to shred down.  In my mind those...Read More

The thing with working out and diet is that we just don’t see a difference in body composition in the day to day of it all.  Or, sometimes we think we do but we’re incredibly critical of ourselves—confidence one day, disappointment and shame the next.  And we all do it at some point, it’s our...Read More

Controlled Articular Rotations (CARs) became popularized through the Functional Range Conditioning (FRC) system and they are something we use in one way or another in most of our client’s programs. In general, we program hip and shoulder CARs most often, but we do occasionally program other variations, such as ankle, eye (huh?) and ear CARs...Read More

I’d also add that “hopefully” we all do it. If you’re not currently breathing then please seek medical help before continuing further. Now that the bad joke is out of the way, let’s all take a deep BREATH before we continue…   Breathing is something that all of us do every day. The number of...Read More

Alignment, or posture while weightlifting, is like a good milkshake… because it brings all the boys to the yard.  Wait—umm, that’s not what I meant—let’s try again.  Alignment is like good punctuation, because when and how we use punctuation is crucial.  For example, good punctuation can save lives:       The same thing goes...Read More

We’ve all been there before…  a massive goal is staring us in the face, and we can think of all the things that need to get done for it come to life.       Alright, I’ll just surf Instagram for a few minutes and then get to work. 30 minutes later… Man, I’m kind...Read More

“Ugh, look at all these people… Everyone seems to know what they’re doing—I’m completely out of place here.”     Our friend, let’s call her Becky, just walked into the hustle and bustle of a busy gym for the first time in a long time.  The last thing she wants is to be noticed, especially...Read More

The world lost an amazing woman in Diane Melick on Saturday April 28th, 2018.  She fought long and hard to beat all the odds with pancreatic cancer, and seriously kicked it’s butt for somewhere in the ballpark of 16 months longer than she was given to live.  But even Diane, one of the strongest humans...Read More

When it comes to nutrition, we have these feelings of always wanting to be perfect.   We want to know what foods we should should eat and what foods we shouldn’t.  We start putting labels and rules on our food, like “X food” is good, and “Y food” is terrible—and from my experience of watching...Read More

It’s safe to say that I am s-t-r-u-g-g-l-i-n-g this week. A text message before 6am that the computer at the gym broke, two member cancellation notices by 1:30pm, a call at 2:30pm that my daughter has a fever and what appears to be hand-foot-and-mouth, work piling up amidst 1,001 distractions that need immediate attention, and...Read More

How much of your day is routine?  You wake up and get going with yours, and at this point you don’t even have to think about it, right? You probably commute to work the same way every day, not even noticing the sights and sounds as you go. You constantly check your phone for emails,...Read More

Today’s blog is from BSP NOVA member, Jeremy Brown.  Not only does Jeremy bring a consistently sarcastic tone to most Monday, Wednesday and Friday 9am sessions, but he also teaches a tai chi class, right here at BSP NOVA, every Saturday at 11am.  Our entire staff did a demo class with him quite a few...Read More

Whether you’re chasing your first pull-up, trying to add weight to your deadlift, or press a heavy kettlebell over your head, this simple technique can instantly increase your strength (for reals). And I know what you’re thinking, “Here comes the latest gimmick in the training world…,” but you must have forgotten who we are—no gimmicks...Read More

Today’s blog is from BSP NOVA member, Jeremy Brown.  Not only does Jeremy bring a consistently sarcastic tone to most Monday, Wednesday and Friday 9am sessions, but he also teaches a tai chi class, right here at BSP NOVA, every Saturday at 11am.  Our entire staff did a demo class with him quite a few...Read More

I listened to a podcast this week that that got me absolutely pumped.  I had never heard of the person being interviewed before, but I was immediately drawn in by his story, and it got me thinking… But before we get to what got me so pumped, I’ve got a confession to make… 99.9% of the...Read More

“I trained at (insert local gym name here), and it was great at first, but they didn’t keep me motivated—I wasn’t seeing the results like I expected and I quit after about two months.” The above quote (from memory) was a small piece of a conversation I had with the mother of a new member...Read More

“Can you do a Push-Up?” This was one of the first things Chris Merritt ever asked me.  I of course was smug and thought… “who can’t do a push-up?”  At this point I got down on the floor, got in position, and pushed…. and didn’t move. Hey there—I’m Lindsey Galloway, and this is how I...Read More

“Most New Year’s resolutions are actually January resolutions. We’re so eager to have an amazing month that we exhaust ourselves in the first three weeks of the year and never make it to February.” – Jon Acuff in “Finish” So how do we make real, lasting change? Don’t be so hard on yourself. Make that...Read More

It’s the end of the year. We’re caught in that place between looking back over what’s happened during the past twelve months and looking forward to what 2018 could hold for us. There’s also that super strong feeling associated with the thought, “How in the hell is it December already? I feel like two weeks...Read More