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

“Where in the grand heck do I start?”   That’s a good question—we, as people in a bunch of situations, ask ourselves that question. It’s one that people new to the gym ask themselves all the time.   And it’s a good question.   For those that have never exercised in a gym setting before,...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

People that exercise typically want their workouts to be challenging in some way, but challenge runs way deeper than that. Challenge is a way for us to examine ourselves, where we currently stand, and close the gap toward where we’d like to be. They’re also a hell of a lot of fun. Beyond seeking out...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

This week’s video goes over the single leg RDL with the landmine.  After the lesson we jump into a little training footage before showing off the bowling skills of our BSP NOVA members, from this weekend’s event at Bowl America!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

It’s the weekly video blog, or vlog, as all the kids correct me… This week’s video drives home a simple but VERY important point for the push-up. Beyond that, we’ve got some footage that will give you a pretty good idea of the culture here a BSP NOVA! Looking to get started at the best...Read More

BSP NOVA is waaaaay more than a gym!  As clichéd as it sounds, we’re a family- and we think you’ll see that in our weekly video blogs. This week’s video simplifies the hinge pattern, teaching the deadlift by breaking it down to three simple cues. On top of that we’ve got footage of the coaches...Read More

Hey, yo! Megs here, current coach (former intern) at BSP NOVA. I would like to take the time to introduce myself. Some of you I have had the pleasure to meet others I have not (but I would like to). My husband and I have recently started a new adventure in the northern Virginia area...Read More