“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...Read More

Using a simple questionnaire attached to our members’ programs, we ask our clients a handful of questions every day before they train—how many hours of sleep they had the previous night, if they have any soreness or fatigue, if they have any pain, and how they feel their nutrition has gone over the previous 24-hours—allowing...Read More

Melissa had been training on her own for just about three weeks, and things were going pretty well.  She pulled a 4-day strength routine from her favorite magazine, Shape, and had been going to town on it in the gym. The program called for a handful of exercises, mostly using dumbbells and body weight, and...Read More

Flash Friday, back again, this one, for sure, more of you can.   It’s a row, a press, it’s the best.   Friday, Friday, Friday you’ll get a pump, no less! Bet you didn’t know that we could rap over here at BSP NOVA, didyaaa? Alright, this week’s Flashy Friday is more accessible than some...Read More

Today, for Flashy Friday, we present to you: Chris and Jon playing around with a barbell and a kettlebell… This is honestly just the coaches playing with some downtime in the gym (after sessions), not reserved for Friday only! Alright, alright- check it out!! Click me!!  ⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓ We are not saying to try this one…...Read More

TGIF.  Toes go in first. That may come in handy one day…   Anywho, it’s freaking Flashy Friday!!! This week we’ve got a core challenge for anyone daring enough to try.   Foam Roller Walkout (click me ⇓⇓⇓)   As always, hit us on the social medias (everywhere) if you give this a go, with that...Read More

Hey BSP Family!!  It’s Tuesday- ya know, Technique Tuesday.  Today we are going to talk about how all of the things we do are related, and that they should build upon each other.  We’ll be using the bent over row as an example. If our goal is to get to a bent over row, we’ve...Read More

Whether your goal is fat loss, performance, muscle gain, or health- a solid grasp of the essentials will aid in your progression from wherever you may be.  So what are the Beyond Strength Performance Essentials?  Squat.  Hinge.  Push.  Pull.  Everything else.  [Thanks Dan John] Beginning September 14th, we are running a 6-week Beyond Strength Performance...Read More

You may be asking yourself what in the world hormesis is, and that’s okay, at least you’re asking, because once you know, and you use it to your advantage, your plan to achieve your body composition and performance goals will be within reach. Do I have your attention? Good, let’s begin… Let’s start with Wikipedia,...Read More

A proper warm up is a VERY important component of strength and conditioning that many people overlook…  Not sure where to start?  You’re in luck! Stop jumping on the elliptical for 10:00 to break a sweat, it’s time to get with the program! Here at Beyond Strength Performance NOVA, we have a few goals within...Read More