“Other gyms I’ve been to in the past don’t care what I do, as long as I’m paying my monthly fee. At BSP NOVA, I feel like I’m visiting my family when I walk in to workout.” -Danielle Does this sound familiar to you? You pull up to an empty parking spot, step out of...Read More

Do you want to know how to get back to the gym without hurting yourself? Check out this quick read to ensure your gym return is fluid and pain free!   Look, we all go through lulls in our training… Maybe a pandemic hit and gyms across the country closed their doors. Maybe you just...Read More

Lily (not her real name), a member of BSP NOVA, has been struggling. The current COVID-19 situation had, like it has for most of us, significantly impacted her life and routine. Some days were good, other days bad. She felt lost. When she was working, she felt a sense of purpose and meaning in what...Read More

It’s safe to say we’ve all already been effected by this pandemic. And I don’t want to scare you, but some folks are going to come out the other end in a real bad spot… worse than they were coming in. Not directly from the Coronavirus, but because of the choices that they made in...Read More

Things have gotten real, huh?  We’re feeling it too, in a number of ways… most recently, due to the fact that all gyms in Virginia had to close their doors as of 11:59pm last night.  It’s REALLY time for a new plan. SO, we’ve immediately shifted to serving our members online in some big, resourceful,...Read More

This past week kicked off our second annual March for Gold Spring Fitness Challenge! https://www.instagram.com/p/B8zCEBZnNim/ … and a magical thing happens for many-a-member throughout this challenge: They go from struggling to get to the gym 2-3 times per week on a consistent basis, to crushing upwards of 4-6 sessions every week for the entire month....Read More

“ ‘Variety is the spice of life.’ But notice it does not say, ‘variety is the entrée of life.’ ” -Chip and Dan Heath   In the fitness world there is an emphasis placed on change, that is, changing up exercises; changing up sets and reps; or changing up entire workouts. Variation in fitness is...Read More

Scream really loud if you’ve heard this quote: “Winners never quit, and quitters never win.” If that doesn’t get you screeching, how about this one: “Once you learn to quit, it becomes a habit.” Both are quotes by Vince Lombardi. So why do I bring up some old football coach who passed away in 1970?...Read More

According to last night’s Superbowl halftime show, 43 & 50 are the new… what… 30?!? Jess (my wife, for those that don’t know) and I were talking, and of course it could be easy to dismiss JLo and Shakira as having access to the best nutritionists, doctors, drugs (?), etc… and THAT’S why they look...Read More

A few weeks ago, I had someone ask me why their program was written as a full-body routine, instead of a body-part routine. This client had experience with strength training, but in the form of body part splits, so it was a fair question to ask.   Before we get into the nitty-gritty details of...Read More