FREE TIPS

One of the first habits we give to people regarding their nutrition journey is eating slowly. . It’s not sexy, but it’s effective. There are a couple of reasons as to why we choose this one first. . We want people to develop a personal handbook on how their body behaves and responds. A handbook...Read More

Today’s blog post comes from a wonderful human being—BSP NOVA member, Supriya Baily.  Supriya has been training with us since April of 2015, and she continually attains things that SHE never thought possible (like a 255# barbell deadlift, which might actually be up to 265# now), and continues to set aspirational goals (she’ll get into...Read More

Are you tired of rummaging through cluttered cabinets? . Do you know what is in your pantry and where it is or does it look like a grocery aisle exploded? . What is that in the back of the fridge or in the bottom drawer? It might be too scary to touch! . Are the...Read More

In the book Switch, by Chip and Dan Heath, they liken our reasoning skills being a rider and an elephant traveling down a path. The rider is the logical part of our brain that desperately tries to control the elephant which is our emotional brain. The rider does a good job managing the elephant for...Read More

It’s crazy how much life, and our ability to improve it, changes when we get quality sleep. From mood elevation to improved metabolic function, getting enough quality sleep is absolutely imperative when in the midst of transformation. (And, really, when are we not in the midst of transformation?) It’s not easy, though, we get that....Read More

We’re currently in the process of writing a transformation guide. This sucker is going to be awesome—and yeah, I’m totally biased—but seriously. It’s going to cover 5 game-changing topics: Mindset, Training, Recovery, Nutrition, and Community. Today’s post provides a preview of a piece from the nutrition section. . Enjoy! . – Chris . Are we...Read More

We’re currently in the process of writing a transformation guide. This sucker is going to be awesome—and yeah, I’m totally biased—but seriously. It’s going to cover 5 game-changing topics: Mindset, Training, Recovery, Nutrition, and Community. . Today’s post provides a preview of a piece from the mindset section. Mindset is arguably the biggest factor in...Read More

In last week’s nutrition post coach Megs pointed out that all of these crazy diets that come to market seemingly every day may actually be keeping us from getting to our goals. If you missed it, I highly recommend going back and reading it.  But, one of the points she made was: “A simple way...Read More

Every time you read a magazine cover, watch television or hang out with your friends, you probably hear about an amazing new diet. You know the one—some new plan that is finally going to get you in those “skinny pants” you have hiding in the back of your closet…  . But let me ask you...Read More

Thinking about the word power brings some…well…powerful images to mind. Things like rockets taking off, Lebron James taking off for a dunk, and 100meter sprinters tearing down the track at the Olympics. It almost makes power development seem out of reach for normal folks.   Can normal folks ever hope to be powerful?   And,...Read More

Well, it’s actually most likely that any program she posts is a waste of time… Excuse the bluntness of this conversation, but I just want to be real with you. Your favorite Instagram model has no idea what she’s doing. There’s a slim to none chance that she has any education pertaining to exercise, physiology,...Read More

Last week, in preparation for our Kettlebell Strength Classes that start September 6th, we held a kettlebell swing clinic at Beyond Strength Performance NOVA. We walked the attendees—some were current BSP NOVA Clients, others were new comers—through all the steps it takes to do a successful, safe kettlebell swing.   If you couldn’t make it,...Read More

Last week we had a quick chat about why HIIT is not enough to build a body that’s strong, looks good, and has longevity. Well, it would be rude of us to say that HIIT isn’t enough and then not fill in the blanks on the other things that you should be doing. So, today,...Read More

  Let’s pretend that you’re a contractor and you’ve been hired to build a house. I think we can agree that a house is a pretty complex structure, right? It requires a lot of different elements—a foundation, solid walls, good plumbing, sturdy floors, etc. Here’s the catch—you only get one tool to build the house....Read More

Human beings are strange creatures. We’re surrounded by all of these things that could potentially make us happy—like success and the associated positive emotions—but it’s rare that we stretch ourselves and seek them out. Mostly, we spend our efforts trying to avoid bad things we might fail at, rather than actively taking steps toward good...Read More

This past week Jeremy Brown, a member of BSP NOVA, posted a question to Facebook looking for opinions as to what defined “in shape,” spurring a stimulating social media conversation. Almost everyone has a picture in their mind of what “in shape” looks like (to them), often depicted by athletes like Simone Biles or Michael...Read More

This week’s video blog goes over the reverse lunge, using basic principles that transfer to every variation of the lunge. Be sure to check out tomorrow’s Technique Tuesday post to peep a whole lot of lunge variatons- ya know, if that’s your thing… Then, as always, we have an inside look at some of the...Read More

BasicSkill, BasicsKill is a little saying we’ve coined around here. It’s representative of a simple philosophy: get great at the basic exercises and keep doing them because they produce results. That’s why, at BSP NOVA, we focus on getting good at things like squatting, hinging, pushing with our upper-bodies, pulling with our upper-bodies, crawling, and...Read More

News flash—you’re not perfect. And guess what? No reasonable person expects you to be, no matter the situation. You are, with absolute certainty, going to make mistakes in every realm of your life. And that’s totally cool. In fact, it’s a good thing. It gives you the context you need to learn how to do...Read More

Easily the most lighthearted video blog we’ve ever done, but the footage of Tyler Stevenson could cheer up ANYONE—I dare you to watch and not smile/laugh/feel great… This week’s video also goes over the inverted row, simplifying the movement and providing some information that will carry over into all of your rowing variations. Enjoy! Ready...Read More