Generated by All in One SEO v4.9.9, this is an llms.txt file, used by LLMs to index the site. # Beyond Strength Training, nutrition, & daily coaching for results that actually stick. ## Sitemaps - [XML Sitemap](https://www.bspnova.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Should You Stop Working Out When You're Injured?](https://www.bspnova.com/should-you-stop-working-out-when-youre-injured/) - Injuries don't have to stop your progress. Learn when training while injured is safe and how the right coach can help you stay strong and moving forward. - [How Many Days per Week Should I Train to Lose Fat and Get Stronger?](https://www.bspnova.com/how-many-days-per-week-should-i-train-to-lose-fat-and-get-stronger/) - How many days per week should you train to lose fat and gain strength? Learn the ideal balance of strength, cardio, nutrition, and recovery. - [Smile. Grimace. Smile Again. The Transformation of RCR | 313.](https://www.bspnova.com/smile-grimace-smile-again-the-transformation-of-rcr-313/) - The first-ever RCR | 313 pushed athletes past their limits—7 miles of running, carrying, and rucking that revealed the power of choosing discomfort. See tran... - [Your Results Aren’t Yours to Keep: The Truth About Maintaining Fitness Results](https://www.bspnova.com/your-results-arent-yours-to-keep/) - Fitness results don’t last forever. Learn why maintaining fitness results means committing to the swim—day after day, peak after peak. - [Zone 2, MAF, and Heart Rate Running for Beginners: The Science, The Truth, and the Trap Most People Fall Into](https://www.bspnova.com/maf-running-zone-2-guide/) - Zone 2 and MAF aren’t magic. Learn the science, the mistakes beginners make, and how to run easy so you can progress faster. - [Commit, Even if You Don't Believe](https://www.bspnova.com/commit-even-if-you-dont-believe/) - The story of Joe Simpson shows why commitment matters more than belief. Learn how to keep moving forward, even when doubt takes over. - [Fitness Advice That Does More Harm Than Good](https://www.bspnova.com/fitness-advice-that-does-more-harm-than-good/) - The notion that you need to achieve a certain V02max to participate in certain activities was popularized in recent years by Peter Attia, now of Epstein File... - [Struggling With Lunges? Then Check Out These Simple Tips](https://www.bspnova.com/struggling-with-lunges-then-check-out-these-simple-tips/) - Do you find lunges difficult to perform? You heard that they can be beneficial—maybe for fat loss, maybe for muscle gain—but you struggle with them. They feel wobbly. Or just challenging. Well, you’re not alone in feeling that way. Lunges are a challenging movement indeed—learning them doesn’t need to be challenging though. So, what’s the - [Free Consultation: What to Expect at Your First Beyond Strength Visit](https://www.bspnova.com/free-consultation-what-to-expect-at-your-first-beyond-strength-visit/) - A lot of folks around Sterling and Loudoun County, VA are training to improve their bodies, their longevity, and to Say YES to more of life. But they’re ofte... - [The Self-Care Lie Part 2: Finding Your Purpose](https://www.bspnova.com/the-self-care-lie-part-2-finding-your-purpose/) - Part 1 of this article series laid some fundamental and foundational groundwork for overcoming popular misconceptions about self-care. We won't stop at that. - [4 Reasons Why Your Endurance Plateaued](https://www.bspnova.com/4-reasons-why-your-endurance-plateaued/) - You’re not getting faster and you’re not able to go for longer. Your endurance has plateaued. You’re consistently training, and you think you’re doing the right - [The Most Important Fitness Variables: Consistency and Continuity](https://www.bspnova.com/the-most-important-fitness-variables-consistency-and-continuity/) - Cory Hudson has done what you want to do. He’s done what every person that’s ever lived has wanted to do. He’s transformed. Cory’s lost 40 pounds since joining Beyond Strength in November 2021. More than that, he’s improved his performance during all of our testing weeks, shaving significant time off of - [How to Select the Right Strength Exercises for Your Strength and Endurance Program: Part 2](https://www.bspnova.com/how-to-select-the-right-strength-exercises-for-your-strength-and-endurance-program-part-2/) - During Part 1 of this series, I talked about how we start the exercise selection party with our intake testing. But, man, once you get the party started you ... - [Is the Deadlift Bad For Your Back?](https://www.bspnova.com/deadlift-bad-back/) - When someone says the word “deadlift” to you, what do you picture? Think about it for a second. Maybe this? While the above picture is indeed a deadlift, it's not the only variation. That image is also what people think of when they hear the myth that deadlifts are bad for your back. It’s a - [A Standard For Strength](https://www.bspnova.com/a-standard-for-strength/) - Are you ready to barbell squat or barbell deadlift day one at the gym? How about do push-ups from the floor or chin-ups? How do you know? At BSP NOVA, it’s a rarity to have our members barbell squatting or deadlifting on their first day. This is not only because for most people that’s not - [You Don't Know Squat (but you will after reading this)](https://www.bspnova.com/dont-know-squat-will-reading/) - “Life has it’s ups and downs. We call them squats.” -Anonymous Last week I wrote about arguably the most important movement pattern to learn, the hip hinge. Another valuable movement pattern is the squat, and for similar reasons as to the hip hinge. We not only squat to accomplish some daily tasks (sitting down - [Complacency Kills](https://www.bspnova.com/complacency-kills/) - “I always say, complacency is the kiss of death.” -Shari Redstone All of us inherently want to be successful--to grow and become more of who we hope to be. Sometimes though, we get too busy with life that we forget to live. We settle for the life we have instead of striving for the one - [It's Okay to Be Selfish](https://www.bspnova.com/its-okay-to-be-selfish/) - We give the word “selfish” a bad rap. When we’re accused of being selfish, for example, we usually take it as an insult or feel hurt by it. And if we don’t feel hurt, we at least don’t immediately view it in the best light. I don’t know about you, but when I get called - [CARs: No, Not The Ones You Drive](https://www.bspnova.com/cars-no-not-ones-drive/) - 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 - [The Three Times: Past, Present, and Future](https://www.bspnova.com/the-three-times/) - What matters more, the past, present, or future? It’s easy to think that the only time that matters is “now.” There are books written about the idea, such as The Power Of Now, Start Here, Mindfulness, etc. These books and ideas in general are great, but we can’t neglect the fact that our past - [Why Your Favorite Instagram Model’s Butt Program is a Waste of Time](https://www.bspnova.com/why-your-favorite-instagram-models-butt-program-is-a-waste-of-time/) - 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, - [How To Train Your Core](https://www.bspnova.com/how-to-train-your-core/) - When you think of doing an exercise for your core, what exercise comes to mind first? Here is my guess: you pictured laying on your back, knees bent and hands behind your head while pulling your chests towards your knees. Am I right? You pictured a sit up? This is normal. A common thought is, - [If You Only Learn One Exercise, Make It This One](https://www.bspnova.com/if-you-only-learn-one-exercise-make-it-this/) - What is a hip hinge? Why does everyone at BSP NOVA learn to hip hinge, and why is it useful? How many licks does it take to get to the center of a Tootsie Pop? The answers to those questions and more will be provided in this blog (okay, not the Tootsie Pop one). The - [It’s Simple, Don’t Complicate It](https://www.bspnova.com/simple-dont-complicate/) - “Life is really simple, but we insist on making it complicated.” -Confucius You’re probably sabotaging yourself. Yup, you read that last sentence correctly. Odds are you’re getting in the way of the things you want to accomplish in life, and the reason is probably simple. Simple, because you may not be keeping things simple. - [No Regrets](https://www.bspnova.com/no-regrets/) - Is living a life of no regrets what we should strive for? Or could not having regrets hinder us from truly living? Sure, the notion of living a life of no regrets sounds peachy keen when said aloud, but, that’s not an ideal worth aiming for. If we truly had no regrets, then did we - [Why Learning the Push-up and Inverted Row Can Actually Improve Everything You Do in the Gym](https://www.bspnova.com/why-learning-the-push-up-and-inverted-row-can-actually-improve-everything-you-do-in-the-gym/) - “Dogs are forever in the push-up position” -Mitch Hedberg It seems like over the years body weight exercises, like the push-up and inverted row, have lost some of the fervor they once had. A decrease in popularity doesn’t mean a decrease in relevance though. In fact, those two exercises are a staple in most - [Struggling with the Single Leg RDL? Start Here](https://www.bspnova.com/struggling-single-leg-rdl-start-here/) - The hip hinge is one of the most fundamental human movements we teach at BSP NOVA, and we utilize it in many ways. We perform a hip hinge when we deadlift, jump, bent over row, or pose in a Hooters outfit (sorry Greg). A properly performed hip hinge allows us to use our hips to - [One Nutrition Mistake Every Weight Loss Hopeful Needs To Avoid!](https://www.bspnova.com/one-nutrition-mistake-every-weight-loss-hopeful-needs-to-avoid/) - A year ago, I was sitting across from a BSP client, who I’ll call Jill, chatting with her about her nutrition, when I noticed she seemed upset. We were discussing what she had been working on and how it was going, and it sounded as if she was crushing it. She was doing everything she - [How To Create A Healthy Habit In As Little As One Day Even If You’ve Failed To Create New Habits Before](https://www.bspnova.com/create-a-healthy-habit-in-as-little-as-one-day/) - How long does it take to form a habit? You’ve likely heard different time frames: 21, 66, or 90 days. Maybe longer. Maybe shorter. Either way, the idea that habits take a certain amount of time to form has been talked about for years. So, how long must you continually do something for it to - [Three Training Mistakes Every New Gym Goer Needs To Avoid!](https://www.bspnova.com/three-training-mistakes-every-new-gym-goer-needs-to-avoid/) - Have you ever felt confused when walking into a gym? You’re unsure of what to do, where to go, and how to use the equipment. After a few weeks of going, a question keeps bouncing around in your head: is this helping? But you have no clue. You don’t know if what you’re doing is - [How Understanding Your Goals Helps You Achieve Them (and not pursue unimportant goals)](https://www.bspnova.com/understanding-your-goals/) - What are your goals? Most of us have been asked that question before—maybe by friends, employers, a personal trainer. It’s a decent question. It shouldn’t be the last question that gets asked with regard to your goals though. Beyond just declaring what your goal is, there’s another question you should consider: why is achieving this - [The Best Core Exercise You’re Not Doing](https://www.bspnova.com/the-best-core-exercise-youre-not-doing/) - When you walk into most gyms around the world, you’ll see numerous core exercises being performed. Typically, you’ll see people doing sit ups and crunches (and maybe some planks). This isn’t surprising. You learned that the key to washboard abs is doing sit ups and crunches; that those exercises were the best ones to get - [Do You Trust Yourself?](https://www.bspnova.com/do-you-trust-yourself/) - “If you made a list of people that you trusted would you put your name down?” -NF Have you ever doubted your ability to reach your fitness goals? Ever doubted your ability to follow through on the commitment to go to the gym? Maybe you’ve started and stopped so many diets that you’ve lost motivation - [Experiencing Lower Back Pain? (read this)](https://www.bspnova.com/experiencing-lower-back-pain-read-this/) - Does this situation sound familiar to you? One day, you’re going about your business, when suddenly—ow! Your back starts hurting. What gives? You were doing things you normally do. Maybe you bent down to pick up your kid. Maybe it was while playing a game of pool. Maybe it was while you deadlifted or - [How Progress With Weight Loss Actually Works](https://www.bspnova.com/how-progress-with-weight-loss-actually-works/) - Taking in a deep, anxiety filled breath, she stepped onto the cool, metal plate in her bathroom. A second passed. Then a few more. Finally a number appeared between her feet, and it was a number she didn’t want to see. What the hell? That can’t be right. I’m fatter today? But I did everything - [Why Soreness Isn’t The Goal Of Working Out](https://www.bspnova.com/why-soreness-isnt-the-goal-of-working-out/) - A new member of BSP NOVA, who I’ll call James, was confused about something when he started training with us. The initial few days weren’t what he expected. Upon coming in for his second training session, he told me he was feeling good that day. Which was great to hear, of course, but he went - [5 Push-Up Variations To Try When Regular Push-Ups Are Too Easy](https://www.bspnova.com/5-push-up-variations/) - For many of us, especially those of us who have been at home more and had less access to equipment, the push-up has been a great training option. All you need is your body. And since most of us have our bodies with us most of the time, that makes push-ups a convenient exercise. We - [How To Eat Healthy During The Holidays](https://www.bspnova.com/how-to-eat-healthy-during-the-holidays/) - Standing there in the middle of Wegmans, a couple of bags of dinner rolls in his shopping cart, Jake wore a frown on his face. He felt his knuckles tighten around the shopping cart as stress started sliding up to the surface. Why does tomorrow have to be Thanksgiving? My diet has been going so - [How To Get Your First Push-Up From The Floor](https://www.bspnova.com/get-your-first-push-up/) - Do you struggle to do a push-up from the floor? You get set at the top, mentally prepare yourself to do the movement, go down to the bottom position, then…nothing. You can’t get back up. Defeated by the push-up again. If you’ve felt this way, you’re not alone. In fact, performing a push-up from the - [Self-Talk: How To Do It Differently And Why That Matters](https://www.bspnova.com/self-talk-how-to-do-it-differently-and-why-that-matters/) - “Self-talk is a ubiquitous human phenomenon. We all have an internal monologue that we engage in from time to time.” -Ethan Kross How do you talk to yourself? And when you do talk to yourself—and we all do, whether we’re aware of it or not—what do you say? Are you kind to yourself? Mean? Judgmental? - [Stop Wasting Your Time with Stretching (and what to do instead)](https://www.bspnova.com/stop-wasting-your-time-with-stretching/) - Have you been told that it’s important to stretch? Maybe you heard this from an old P.E. teacher you had growing up. Maybe it was from a doctor, personal trainer, or just a friend that mentioned it. Regardless of who told you, it’s a common recommendation: you should stretch because stretching is good for you. - [Will doing cardio ruin your strength gains?](https://www.bspnova.com/will-doing-cardio-ruin-your-strength-gains/) - Have you heard that doing cardio could ruin your gains in the gym? That, by doing a lot of steady state cardio—running, biking, hiking—you’ll lose all of your hard earned progress. It’s an idea that gets thrown around a lot. So what’s the deal? Is doing cardio a bad thing if you’re trying to get - [Your Mind Is Halting Your Fat Loss (and here's what to do about it)](https://www.bspnova.com/your-mind-is-halting-your-fat-loss/) - Keith turned his key inside the lock of his apartment door and kicked it open with his foot. He let it slam behind him. Then he tossed his keys on the granite counter. Wow. What an awful day. Thank goodness that’s over—dammit. I told myself I was going to go on a walk after work. - [Should Runners Lift Weights?](https://www.bspnova.com/should-runners-lift-weights/) - When you think of someone who is a runner—maybe that’s a friend, or maybe that’s you—do you also think of them as a weightlifter? Do you think of them as someone who consistently strength trains at the gym? Many of us don’t. We keep those two worlds separate. Runners run. Weight lifters lift weights. There - [Avoid Failing To Reach Your Fat Loss Goals By Asking Yourself A Simple Question](https://www.bspnova.com/avoid-failing-to-reach-your-fat-loss-goals-by-asking-yourself-a-simple-question/) - Have you ever wanted to make a healthy change for your life but, no matter what you try, you never seem to make any progress? You try a diet, or two, but you don’t lose weight. You join a gym and work out for a time, but no results come. It’s frustrating. It’s tiresome. You’re - [Can Fat Loss Be Easy? (It finally is for Jasmin—here's how)](https://www.bspnova.com/can-fat-loss-be-easy/) - Do you wish fat loss was easy for you? That you could get to a point where you didn’t have to stress about everything you ate, where you weren’t struggling to lose that stubborn body fat? A point where you knew what to do to lose fat? Jasmin, a member of Beyond Strength, has - [[PODCAST Ep. 10] Fitness Trackers, Worth it or Waste?](https://www.bspnova.com/podcast-ep-10-fitness-trackers-worth-it-or-waste/) - Are you using—or thinking about using—a fitness, activity, or sleep tracker? Wondering if they’re worth the investment or just another digital distraction? If so, today’s episode is for YOU! New to the Beyond Strength Show? Catch up on some of our most popular episodes: The Beyond Strength Backstory How to Get Off the - [Why You Should Warm-Up with Weights (and how to do it)](https://www.bspnova.com/why-you-should-warm-up-with-weights-and-how-to-do-it/) - Bam! The barbell slammed into the squat rack. Clips came off and weight was put away. A clean wipe glided across the barbell to sanitize it. Damn, Chet thought. Those sets felt terrible. Everything was heavy. My form was all over. Seeing the frustration plastered across Chet’s face, his friend, Mike, approached him. “What’s going - [No Aims, No Change: Why Knowing Where You Want to Be is the Key to Sustainable Change](https://www.bspnova.com/no-aims-no-change/) - “You need to lose weight.” Jim Khoury, a member of Beyond Strength, heard those words on Valentine’s Day, 2018. Normally Valentine’s Day is about love and happiness, but for Jim, that day was anything but. He glanced around the sterile room. There was the swivel stool the doctor sat upon. Across from her was the - [Are you scared? (lean in)](https://www.bspnova.com/are-you-scared-lean-in/) - We made an announcement that we have our first gym-wide testing week coming up on June 21st, and it was met with mixed emotions by Beyond Strength members. Emotions ranging from super excited to full-on scared. (even though those posters do nothing more than list off some exercises, with zero idea of benchmarks... - [How many days a week should I work out?](https://www.bspnova.com/how-many-days-a-week-should-i-work-out/) - When someone inquires about training with us at Beyond Strength, we invite them in for a consultation. And part of our consultation process involves having them fill out a short questionnaire before they even come in, helping us to get a really good idea of what they want to accomplish, what they've already tried, - [How To Train So You Don’t Miss Out On Life](https://www.bspnova.com/how-to-train-so-you-dont-miss-out-on-life/) - Have you ever planned some physical activity, but wondered if you could handle it? You doubt you can keep up with your friends on the 5k. You’re afraid you won’t make it back down after hiking to the top of the mountain. You think, can I do it? Your body doesn’t have to be an - [Which type of conditioning is best for fat loss?](https://www.bspnova.com/which-type-of-conditioning-is-best-for-fat-loss/) - You’re looking in the mirror and thinking, “Man, I’d like to be leaner.” The folks on the talk show that you just watched said that you should be doing HIIT for fat loss. Your friend that goes to Orange Theory said the same. They mentioned something science-y like “post-exercise oxygen consumption” and how - [Travel / Vacation Workout - July 2021](https://www.bspnova.com/travel-vacation-workout-july-2021/) - Each month we'll be posting a one-week, limited equipment, workout that you can do while on the road. For this one, all you'll need is a kettlebell, a TRX, and less than an hour a day to workout. Not sure what some of these exercises are? Click any exercise to see a video of it... - [How to Kettlebell Swing](https://www.bspnova.com/how-to-kettlebell-swing/) - Everyone wants to do the kettlebell swing. But it's not an exercise one should just watch and go try. So where DO you start? Ah! You're in the right place... We're going to start by looking at what we call the trifecta—the kettlebell deadlift, the hard-style plank, and the glute bridge. And in this - [How to Build Strength and Endurance at the Same Time](https://www.bspnova.com/how-to-build-strength-and-endurance-at-the-same-time/) - There are two qualities that create the foundation of a kick-ass, active lifestyle: strength and endurance. Strength makes a body resilient and gives you the juice to power through. Endurance provides the energy to keep you moving. The question is, can you train for both of them at the same time? Well, does - [Why Rest Periods Matter](https://www.bspnova.com/why-rest-periods-matter/) - When you’re resting between sets, it might feel like you’re wasting time. The truth is that downtime is important. Why? Because rest is key to getting stronger. How Resting Makes Us Stronger When you think “strong,” you might picture muscles. But muscles are only part of the strength equation. Our nervous system - [Travel / Vacation Workout – August 2021](https://www.bspnova.com/travel-vacation-workout-august-2021/) - Each month we’ll be posting a one-week, limited equipment, workout that you can do while on the road. For this one, all you’ll need is your body weight and less than an hour a day to workout. Not sure what some of these exercises are? Click any exercise to see a video of it… - [How to Single Arm Kettlebell Swing and Clean + Double Kettlebell Clean](https://www.bspnova.com/how-to-single-arm-kettlebell-swing-and-clean-double-kettlebell-clean/) - Last month we covered how to kettlebell swing—starting from the plank, glute bridge, and deadlift, all the way to the swing. If you haven't gotten those movements down yet, go back through the link above and practice before continuing to the single arm swing, clean, and double clean. Now that you're a swinger... ;-) - [How To Stay Consistent With Your Training While Traveling](https://www.bspnova.com/how-to-stay-consistent-with-your-training-when-you-travel-a-lot/) - Training consistently while traveling is tough. But even if you’re traveling every week, you can keep your training momentum. This blog will show you how. You’ll learn four things: How to train with limited equipment How to train with just your body weight How to get your workouts in with limited time How to stay - [Why Would You Test Yourself?](https://www.bspnova.com/why-would-you-test-yourself/) - In most circumstances, I guess you wouldn’t. Why learn to cook? Unless you want to understand the joy of creating dishes that please the senses, share that joy with others, and observe how life is richer. It’s dumb to form a lasting relationship with another person, unless you want to find a full - [How To Do The Get-Up](https://www.bspnova.com/how-to-do-a-get-up/) - Over the last two months we've covered How to Kettlebell Swing and How to Single Arm Kettlebell Swing and Clean + Double Kettlebell Clean. Make sure to check those out if you missed them! In this month's technique blog we're taking a break from kettlebell ballistics and going over the get-up—a rather complex exercise - [Fitness: The Infinite Game](https://www.bspnova.com/fitness-the-infinite-game/) - When I was 23 years old, I was obsessed with deadlifting 600 pounds. It wasn’t a want. It wasn’t a nice idea. The need burned in me. Although, at the time, I couldn’t have told you exactly why. For three years, I pursued that goal, finally deadlifting 600 pounds in the winter of - [How To Kettlebell Snatch](https://www.bspnova.com/how-to-kettlebell-snatch/) - Over the last three months we’ve covered How to Kettlebell Swing, How to Single Arm Kettlebell Swing and Clean + Double Kettlebell Clean, and How to do the Get-Up. Make sure to check those out if you missed them! For our fourth and final kettlebell how-to (for now, anyways), we're covering the kettlebell snatch. - [Why You’re Doing What You’re Doing: Beyond Strength February 2022 Program Blog](https://www.bspnova.com/why-youre-doing-what-youre-doing-february-2022/) - This blog is an embarkation into a new series that we’re publishing for you. We know that you’re smart. We also know that you're at least a little curious to peek behind the curtain and to understand the why behind the what of Beyond Strength training programs. So, each month we’re writing you to explain the training program. If - [Stop Complaining: You’re Fine. You’re Just Uncomfortable.](https://www.bspnova.com/stop-complaining-youre-fine-youre-just-uncomfortable/) - Heads up: This article delivers some harsh truths. The goal is to inspire you to think about how you’re approaching your internal and external dialogue in the gym. It’s not written in judgment. It’s written with well-intentioned honesty. Okay, let’s proceed. “Shit, this is workout is going to suck.” “At work today, this - [Why You’re Doing What You’re Doing: Beyond Strength March 2022 Program Blog](https://www.bspnova.com/why-youre-doing-what-youre-doing-beyond-strength-march-2022-program-blog/) - We just kicked Phase 2 of 2022’s first training block right in the mommy daddy button. Now it’s time to do the same to Phase 3. This entire training block is designed to build hot, nasty work capacity so that everything you do for the rest of this year feels easier. Whether you’re hiking - [Let's See How Great I Can Do This](https://www.bspnova.com/lets-see-how-great-i-can-do-this/) - “Curiosity killed the cat, you know.” Some well-meaning parent, grandparent, family member, or friend said something like that to you at some point in your life. Maybe it was warranted. Maybe you were sticking your nose in someone else’s business and you needed to be put back in line. But maybe a similarly - [Why You’re Doing What You’re Doing: Beyond Strength April 2022 Program Blog](https://www.bspnova.com/why-youre-doing-what-youre-doing-beyond-strength-april-2022-program-blog/) - During the first quarter of the year, we focused on work capacity. Along with High-intensity continuous training, we did ladders and total volume training with light to moderate weights. Much of our strength training looked and felt a lot like conditioning…because it was. That work improved our endurance; it’s time to feature strength and - [How to Recover from Your Workouts](https://www.bspnova.com/how-to-recover-from-your-workouts/) - Recovering from your workouts isn’t magic. There’s no elixir that you need. You don’t need supplements or a massage gun. Mostly, you just need to be an adult. :) I say that somewhat tongue in cheek. Life is busy and you have shit to do. I get that. But if you’re invested in your - [Why You're Doing What You're Doing: May 2022 Beyond Strength Program Blog](https://www.bspnova.com/why-youre-doing-what-youre-doing-may-2022-beyond-strength-program-blog/) - Last month's training program reintroduced heavy strength training while dialing back conditioning. May’s training program is similar. But we’re hitting you with some notable changes to improve maximal strength and mobility while maintaining the work capacity we built during the first part of the year. And we’re making a big change to improve your - [How to Progress Your Weights During a Strength Program](https://www.bspnova.com/how-to-progress-your-weights-during-a-strength-program/) - It doesn’t take a degree in advanced rocket surgery to understand that a person builds strength by lifting progressively heavier weights. But progressing your weights throughout a training program requires thought, planning, and understanding how the body adapts to training. Rather than just slapping more weight on the bar each week, there is a smarter - [Why You’re Doing What You’re Doing: June 2022 Beyond Strength Program Blog](https://www.bspnova.com/why-youre-doing-what-youre-doing-june-2022-beyond-strength-program-blog/) - Last month we increased training volume. This month, we intensify… Monday and Thursday: Strength A and Strength B Ladies and gentlemen, we’re going to hoist some iron. Our main goal for this training block is to improve your maximal strength after spending the first block of the year doing about 27 billion reps. We started - [F*ck Your Feelings (Kind of...)](https://www.bspnova.com/fck-your-feelings/) - Flawed logic and pseudoscience from the folks at places like Orangetheory, F45, and CrossFit led you to believe that you have to feel like you’re constantly fighting for your life while exercising. I’m sorry, but they’ve lied to you. They’re wrong. You don’t need to feel like you’re going to puke a lung or fart - [Why You’re Doing What You’re Doing: July 2022 Beyond Strength Program Blog](https://www.bspnova.com/why-youre-doing-what-youre-doing-july-2022-beyond-strength-program-blog/) - July’s training program marks the start of Block 3. That means we’re making a small “shift in gears” to transition us from Blocks 1 and 2’s work capacity training to the heavier doses of strength and power training coming in Block 4. We’re also introducing a strength-training method yet unseen at Beyond Strength. Let’s break - [Why You’re Doing What You’re Doing: August 2022 Beyond Strength Program Blog](https://www.bspnova.com/why-youre-doing-what-youre-doing-august-2022-beyond-strength-program-blog/) - We’re onto Phase 2 of our summer block of training and continuing our transition from work capacity training to heavy strength and power training. Monday and Wednesday: Strength A and Strength B You’ll notice a lot of similarities between Phase 1’s strength sessions and Phase 2’s strength sessions. There are a few good reasons for - [Why You’re Doing What You’re Doing: September 2022 Beyond Strength Program Blog](https://www.bspnova.com/september-22-program-blog/) - We’re entering the summer block’s final training phase. It’s the final phase in the transition from work capacity training to heavy strength and power training. Monday and Friday: Strength A and Strength B Yes, Monday and Friday. If you’re about to ask, “What in the blue blazes is going on here?” There’s a good - [How to Set Goals for 2023](https://www.bspnova.com/how-to-set-goals-for-2023/) - Goal setting is one of those things that we all know we should do but have a hard time doing. I think that mostly happens because people don’t have a process to follow for setting their goals. It’s also a skill to develop. Problem is, we expect to just be able to set goals. That’s - [How to Keep Exercising While Traveling](https://www.bspnova.com/how-to-keep-exercising-while-traveling/) - Travel kicks workout plans right in the pants. And it always happens as you settle into a good routine, right? You’re humming along. You’re hitting your gym sessions every week. You’re getting in your steps, and you’re doing extra mobility training to keep your muscles and joints right. Then Thanksgiving hits and you have to - [How Many Reps Should You Do? (Spoiler alert, it matters in more ways than you think)](https://www.bspnova.com/how-many-reps-should-you-do-spoiler-alert-it-matters-in-more-ways-than-you-think/) - We recently received this question via email: “Do you think it’s ok if I stay in the 6-12 rep range using alternating linear periodization? Below 6 seems too heavy and above 12 is sort of fatiguing for me. Can I keep working out with the same general template and just vary movement order, reps, and - [Why We Test at Beyond Strength](https://www.bspnova.com/why-we-test-at-beyond-strength/) - We have a unique training system at Beyond Strength. One that you seriously won’t find anywhere else. There’s one big difference that really sets us apart from other gyms. We test our members. Right now, we’re in the middle of testing week. Our members are jumping, rowing, lifting, and biking. They’re learning the truth about - [Tips for Competing with Yourself in the Gym](https://www.bspnova.com/tips-for-competing-with-yourself-in-the-gym/) - Ladies and gentlemen, there’s no fluff in this article. It’s for those of you that love competing with yourself and want a few reminders on how to approach it. It’s also for those of you that are trying to figure out how to compete with yourself. It’s quick. It’s dirty. It’s actionable. Read it before - [How (and why) Our Year-Long Training Plan Works](https://www.bspnova.com/how-and-why-our-year-long-training-plan-works/) - Good training requires planning. It isn’t just some arbitrary process of doing exercise. It’s the culmination of doing the right exercises, and the right types of exercise, in the right sequence. That is how you build true and lasting fitness. The problem is, most gyms and trainers don’t know how to plan effective year-round - [Why You're Doing What You're Doing: February 2023 Program Blog](https://www.bspnova.com/why-youre-doing-what-youre-doing-february-2023-program-blog/) - This edition of the Why You’re Doing What You’re Doing Program Blog marks one year since we started the series. These days we share them privately with our members. But to celebrate, we’re making this one public. We’re giving you a good look inside this month’s training at Beyond Strength while also offering up a - [How To Be Intelligent With Your Weight Selection](https://www.bspnova.com/how-to-be-intelligent-with-your-weight-selection/) - We recently released a podcast episode, titled “How to Select the Right Weights and Exercises for You.” During that podcast, Chris and I talked about a tool called Reps in Reserve. It’s a guide for dialing in your weight selection based on how many reps you could have done with the weight that you - [How to Choose the Right Deadlift Variation](https://www.bspnova.com/how-to-choose-the-right-deadlift-variation/) - Deadlifting seems simple, right? How could you mess it up? You just bend over, grab some weight, and stand up with it. In essence, that’s true. But deadlift performance is more nuanced than it seems. While lots of shitty coaches lead you to believe deadlifting is nothing more than picking something up and putting it - [Start Now: Why Waiting for The Perfect Time is the Worst Thing to do](https://www.bspnova.com/start-now/) - The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it. -Jordan Belfort (Yes, I realize that I just quoted a con artist. But the sentiment rings true. Let’s carry on.) I want you to reminisce on a time when everything - [Exercises That Build Real-World Strength](https://www.bspnova.com/exercises-that-build-real-world-strength/) - The only strength training you need is heavy barbell strength training. There are a lot of folks that live and die by that philosophy. They think that as long as they are barbell strong, and they’re training others to be barbell strong, they’ve done enough. And they’re wrong. As much as I love - [Morpheus Heart Rate Training: What it is, Why We Use it, and How You can get the Most out of it](https://www.bspnova.com/morpheus/) - My friend Jordan said something to me the other day that I want you to remember. I want it to become a refrain that plays over and over in your head. And I want you to keep it in mind as you read the rest of this article. The philosophy behind the statement sums up - [Why It's Important to Cool Down After Training](https://www.bspnova.com/why-its-important-to-cool-down-after-training/) - Most people don’t cool down at the end of their workout. They finish up their last set, gather their things and rush into the next part of their day. And that, ladies and gentlemen, is a big mistake. Cooling down is critical for getting the most out of the current workout while prepping you for - [Why You Don't Need to Psych Yourself up to Train](https://www.bspnova.com/why-you-dont-need-to-pych-yourself-up-to-train/) - Chris and I met at a commercial gym in State College, Pennsylvania. He flirted with me, and I was interested. Now here we are. And while you’d like for that to be true, it isn’t. But we’ve all had fun now, haven’t we? The actual reason I’m talking about the gym where Chris - [Strength Loves Rest: Why You Need Longer Rest Periods to Build Strength](https://www.bspnova.com/strength-loves-rest-why-you-need-longer-rest-periods-to-build-strength/) - You check the clock. It seems like the numbers are slowly creeping down. You tap your foot. You look around, then you pace for a second. “Screw it, hot stuff, let’s do it,” you say to yourself. Then you grab the weights, and you do your next set. But it’s only been 30 seconds. You - [Want to Make Progress? Put Something Hard on the Calendar](https://www.bspnova.com/put-something-hard-on-the-calendar/) - Many people search for something transformative. They want to look different; they want to feel different; they to grow to be something more than they currently are. A lot of folks get lost as they search. On the way toward something meaningful, they get sidetracked by another thing that looks like it speeds up the - [Why Your Heart Rate Jumps During Plyos](https://www.bspnova.com/why-your-heart-rate-jumps-during-plyos/) - This month’s endurance class includes a bunch of low-threshold plyometrics. These are reactive hopping exercises that require minimal height while jumping. Examples: jumping rope, side-to-side line hops, and low rebound jumps. They’re great for building tissue tolerance to prep for running, hiking, and rucking. And that’s why we include them—so our bodies get used to - [Yesterday Don't Mean Sh*t](https://www.bspnova.com/yesterday-dont-mean-sht/) - Picture, if you will, 14-year-old me blaring Pantera through the stereo. I’m in my room getting my lifting clothes on so my mom can drop me off at the Juniata Valley YMCA. I plan on being there for at least two hours, doing some kind of Westside Barbell-inspired powerlifting workout. I bang my head, breaking - [Why We're Doing the Kettlebell Mile Challenge](https://www.bspnova.com/why-were-doing-the-kettlebell-mile-challenge/) - Life is better with strength and endurance. That’s our credo. Because when you have both, you have access to more life – in the present and in the future. We spend each training session at Beyond Strength developing one, the other, or both. So, it only makes sense for us to do a challenge - [V02Max Intervals: Intense Training That Isn't Stupid](https://www.bspnova.com/v02max-intervals-intense-training-that-isnt-stupid/) - Fitness marketing has people obsessed with the burn, the sweat, the feeling that you’re going to black out in a pool of your own fluids. They sell you on things like the “afterburn” of excess post-exercise oxygen consumption (EPOC). And to achieve it, you have to work so hard you piss down your leg while - [Places to Play Harder: Algonkian Regional Park](https://www.bspnova.com/places-to-play-harder-algonkian-regional-park/) - I’m starting this party with a seemingly contradictory statement: We’re a gym, but we’re not, like, gym people. To us, training is a tool that builds our bodies and minds so that we may live the fullest possible life. And while we enjoy training, it’s not entirely an end in itself. It is a - [How Tracking Health and Fitness Data Changed Me](https://www.bspnova.com/how-tracking-health-and-fitness-data-changed-me/) - There are no ways around uncomfortable truths. We can avoid them and we can pretend that they don’t exist. But the truth is the truth whether we like it or not. And it always comes knocking even if we lock the door. It will find its way in. I spent much of my adult - [How I Lost Weight](https://www.bspnova.com/how-i-lost-weight/) - This isn’t the typical weight loss article. There are no before and after photos, and I won’t tell you how much weight I lost. I won’t say, “Here’s what you need to do to lose 10 pounds in a month,” or some such bullshit. I lost the amount of weight I wanted to lose for - [Rucking: A Great Tool for Dealing with Discomfort](https://www.bspnova.com/rucking-a-great-tool-for-dealing-with-discomfort/) - Let’s begin with a thought experiment. Try to remember a day that you spent in total comfort. Not a pinch, not an awkward seat, not a weird sense of pressure, not a worry and not a care. Can you remember the day? I doubt it. But let’s say that you did. Remember - [Why Find Your Why?](https://www.bspnova.com/why-find-your-why/) - Chicago traffic sped by. We weaved through cars and accelerated through cross streets. We’d stop at traffic lights and the L clamored by, protesting against patience along with the car horns and people shouting out driver’s side windows. I sat in the backseat, enthralled. “That’s it, honey. You can’t just take up space. You gotta - [Eustress Training: How to Lift Weights and Manage Stress at the Same Time](https://www.bspnova.com/eustress-training-how-to-lift-weights-and-manage-stress-at-the-same-time/) - “The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself - [Reps in Reserve vs RPE: What’s the Difference?](https://www.bspnova.com/reps-in-reserve-vs-rpe/) - I started lifting weights when I was 12 years old. Initially, my brother took me along with him to work out at a gym in Bellefonte, Pennsylvania. Soon after, I hit the Juniata Valley YMCA with my middle school buddies. We’d scour the muscle magazines for the next program that guaranteed us bigger, stronger muscles. - [Life Beyond Your Gym Goals](https://www.bspnova.com/life-beyond-your-gym-goals/) - In 2017, Chris and I were in a weird spot with our training. Neither of us wanted to do it. That’s right, two gym owners that spent the balance of their adult life as coaches struggled with training motivation. At the time, we filmed a segment every week called “Coaches in Chairs.” We’d sit - [Make Your Hips and Back Feel Great: With These Mobility Exercises](https://www.bspnova.com/make-your-hips-and-back-feel-great-with-these-mobility-exercises/) - We focus a heck of a lot on mobility at Beyond Strength. Healthy joints that move well are the foundation of an active life. We layer strength and endurance on top of them, but you ain’t building strength and endurance without healthy joints – at least not with any kind of longevity. So, we build - [Mindset for Training with Injuries or Limitations](https://www.bspnova.com/mindset-for-training-with-injuries-or-limitations/) - “Pain is a part of life, but suffering is a choice.” The quote is a paraphrase that’s attributed to a guy folks look up to: the Buddha. Most people think of, and use, the quote in an existential way, not to deal with a sprained ankle or bum shoulder. But physical limitations often lead - [How to Plan a Training Week to Build Strength and Endurance](https://www.bspnova.com/how-to-plan-a-training-week-to-build-strength-and-endurance/) - Something’s not working. You’ve been training hard; you’ve been training consistently, but you’ve plateaued. Or worse, you haven’t made any progress. You feel like you’ve got the elements of your training in line. You’re strength training. You’re conditioning. You’ve even added mobility training to your regiment. But something isn’t right. You should be a better - [Megan Galata: "Can I actually do this?" First Woman to Achieve Black at Beyond Strength](https://www.bspnova.com/megan-galata-can-i-actually-do-this-first-woman-to-achieve-black-at-beyond-strength/) - Megan Galata has transformed after two years and change of training at Beyond Strength. Like, big time transformed. She went from never really strength training before to achieving our current highest level of fitness standards, the Black Level. She’s the first woman to do it. Her journey started with Beyond Strength started with hesitant - [Relative Strength: What it is, Why We Test it, and How to Build it](https://www.bspnova.com/relative-strength-what-it-is-why-we-test-it-and-how-to-build-it/) - Strength matters, you know this, I know this, hell, I bet your Aunt Edna from Altoona, Iowa knows this. But here’s the thing, lots of strength with lots of body weight isn’t the best thing for you. Have a look at the general health of powerlifters and strongman competitors. They ain’t too healthy. Relative strength, - [Building Resilience: How Mobility Tests Enhance Your Strength Training](https://www.bspnova.com/building-resilience-how-mobility-tests-enhance-your-strength-training/) - Imagine a sweaty, dirty, grimy hole-in-the-wall gym in a small town deep in the hills of Central Pennsylvania. If you know me, knock about 13 years off of my age and place a 24-year-old Todd in your mind’s eye. I’ll help you. He’s about the same size, but there’s no red beard on his face. - [Why You Need to Test and Train Power](https://www.bspnova.com/why-you-need-to-test-and-train-power/) - It was a Tuesday, and it was the worst day of Paul’s life. When you hear why, you might think that Paul’s led a cushy life. Maybe it won’t seem like such a big deal. But remember, we all create our own special hells and relegate ourselves to them. You see, that Tuesday was the - [You're Not Old, You're Just Acting Like It](https://www.bspnova.com/youre-not-old-youre-just-acting-like-it/) - Two of my friends did two profound things within days of each other. These things were different. One was an action and the other was a statement. One was age-defying and the other was a slow walk toward decline, decay, and unhealth. Each illustrated mindset and belief. “I don’t want to hold you guys - [Why Strength Should Be Your Main Focus During the Fall and Winter](https://www.bspnova.com/why-strength-should-be-your-main-focus-during-the-fall-and-winter/) - There are lots of orange leaves, it’s cold in the morning, and today’s sunset is officially 6:17pm in Sterling, Virginia. Ladies and gentlemen, it’s fall – autumn if you want to be British about it. As the seasons change, so does our training at Beyond Strength. We spend each season of the year focusing - [The Muderous Mile Challenge](https://www.bspnova.com/muderous-mile-challenge/) - Have you ever wanted to do a triathlon, but you’re not that strong of a swimmer and the thought of spending $5,000 on a bike makes you want to throw up? Well, perk up! I’ve got just the thing for you! It’s called the Murderous Mile. Now, don’t let the violent name - [When Can You Expect Results from Training?](https://www.bspnova.com/when-can-you-expect-results-from-training/) - “When will this start working? When will I feel the results? When can I expect to get _________?” Fill in the blank: abs, faster, stronger, bigger, etc. Chris, Rony, and I have gotten questions like this throughout our careers. As younger coaches, we’d stammer through physiological answers. Well, strength gain typically takes - [Working Out During the Winter: How to Maintain Your Training Momentum During the Cold, Dark Months](https://www.bspnova.com/working-out-during-the-winter-how-to-maintain-your-training-momentum-during-the-cold-dark-months/) - “Man, it’s dark when I start working and it’s dark when I’m done. I had to watch the sunset from a meeting room today.” A Beyond Strength member recently ... - [Live Your Everyday Adventure](https://www.bspnova.com/live-your-everyday-adventure/) - My friend Leann, who’s more of a sister, has a saying that I’m about to steal from her. It’s an entire philosophy, a way of living and being, condensed down ... - [Live Physically in 2024](https://www.bspnova.com/live-physically/) - “I just want people to live physically.” It hits me like a ton of bricks and I immediately write it down. - [How to Set Good Goals](https://www.bspnova.com/how-to-set-good-goals/) - You want to set some goals, but you aren’t sure where to start. You wonder what even defines a goal as good. Well, let’s talk about it. We’ll start by assess... - [How to Track Your Fitness Progress](https://www.bspnova.com/how-to-track-your-fitness-progress/) - Fitness progress can feel slow because, well, sometimes it is. However, sometimes you’re making progress and you don’t realize it because you just don’t know... - [Gaming Your Wearables: How to Beat Your Fitness Trackers Instead of Them Beating You](https://www.bspnova.com/gaming-your-wearables/) - Lots of folks are hooked up to wearables and fitness trackers nowadays. I’m one of them. So are many of the Beyond Strength members. People are sporting Oura... - [How to Nail a Difficult Training Week: Skills and Tactics for Managing Increased Training Stress](https://www.bspnova.com/how-to-nail-a-difficult-training-week/) - Difficult training weeks are a part of the fitness process. You might curse your coach and everyone who’s ever loved them while you’re in the thick of hard a - [What Shoes Should You Wear to the Gym?](https://www.bspnova.com/what-shoes-should-you-wear-to-the-gym/) - Gym shoes are an important, but often overlooked, piece of gym equipment. Folks make sure their shirts are right and their shorts are on point, then they sho... - [How a Hybrid Athlete Should Plan Their Training Day](https://www.bspnova.com/how-a-hybrid-athlete-should-plan-their-training-day/) - Hybrid athlete training requires a delicate balance between training and recovery. More so than other forms of training because you’re stressing the body in mul - [How to Plan a Hybrid Athlete Training Week](https://www.bspnova.com/how-to-plan-a-hybrid-athlete-training-week/) - There’s a lot to get in during a week of hybrid athlete training. It takes intelligent planning to get it all in without burning yourself out – and to get ... - [4 Stoic Quotes for Tough Workouts](https://www.bspnova.com/4-stoic-quotes-for-tough-workouts/) - I love Stoic philosophy. The Stoics have been my guides since I was a teenager. I’ve burned through copies of Epictetus’s Discourses and The Enchiridion. My ... - [A Huge Benefit of Doing Cardio You Probably Don't Know About](https://www.bspnova.com/a-huge-benefit-of-doing-cardio-you-probably-dont-know-about/) - Slowing down is part of aging. It’s a deal with no opt out. That being said, there’s a lot that we can do to fight off age-related cognitive decline. Sleep, ... - [Is Your Gym Goal Worth It?](https://www.bspnova.com/is-your-gym-goal-worth-it/) - I had one, and only one, goal at that point in my life – deadlift 600 pounds. And it wasn’t just a strong desire. I hyperfixated on it. All of my training, all - [Embrace The Uncomfortable Pace](https://www.bspnova.com/embrace-the-uncomfortable-pace/) - My friend Jordan has a brutally honest flag hanging behind the squat rack in his home gym. It reads: Comfort is a Slow Death. The fabric of the flag is yellow, - [The Self-Care Lie: Why Comfort Won't Solve Your Problems](https://www.bspnova.com/embrace-the-uncomfortable-pace-2/) - Self-care, as it’s popularly described, seems cheap and easy. Instagram will have you believing that it’s a “little treat” or a “bubble bath.” It’ll tell you .. - [The Self-Care Lie Part 3: Crafting Your Values](https://www.bspnova.com/the-self-care-lie-part-3-crafting-your-values/) - Have you ever noticed how cold a barbell can be even in warm weather? Leaning on it, the knurling digs a little into your forearms while the steel contrasts the - [The Self-Care Lie Pt 4: Acting with Care for Self](https://www.bspnova.com/the-self-care-lie-part-3-crafting-your-values-2/) - It bugs me a lot that you’ve been lied to about self-care. That’s why it’s taken me four articles to dissect the bullshit and tell you the truth. As it goes... - [This Ain’t Fitness Tinder—We’re Here for Commitment](https://www.bspnova.com/this-aint-fitness-tinder-were-here-for-commitment/) - If you’re looking for a free trial class, I want you to know that I understand where you’re coming from. Our lives are saturated with try-before-you-buy ... - [How to Select the Right Strength Exercises for Your Strength and Endurance Program: Part 1](https://www.bspnova.com/how-to-select-the-right-strength-exercises-for-your-strength-and-endurance-program-pt-1/) - There’s a silly, old Goodwrench commercial featuring Stephen Colbert. He walks around a GM Goodwrench garage interviewing the different fellas that work ther... - [7 Miles of Strength, Endurance, and Grit: The Run Carry Ruck](https://www.bspnova.com/7-miles-of-strength-endurance-and-grit-the-run-carry-ruck/) - There was a man named Joseph Campbell. I’ve known about him for most of my life, but recently I learned something about him that surprised me. He was the man... - [What is the RCR 313 and How Does it Work?](https://www.bspnova.com/what-is-the-rcr-313-and-how-does-it-work/) - Folks are pumped for the RCR 313. They’re hopping on the pre-sale list and sending us messages and talking to us at the gym about how awesome the whole deal ... - [Because You’re Here: The Real Reason We Chase Hard Things](https://www.bspnova.com/because-youre-here-the-real-reason-we-chase-hard-things/) - Why do we chase hard things? It’s not just about the mountain or the finish line—it’s about what we discover inside ourselves when we choose to climb. - [3 Tips for Faster Rucking](https://www.bspnova.com/3-tips-for-faster-rucking/) - As we inch closer to Run Carry Ruck time, I’m going to continually hit you with tips to help you prepare. I want you to do as well as possible, so long as ... - [FREE Vacation Workouts!](https://www.bspnova.com/free-vacation-workouts/) - It's the time of year where everyone heads on vacation, making training become "difficult" to keep up with. It never fails. We receive an email almost every single week from someone asking, "What can I do at the beach/lake house/cruise/...?" Well, you could do any of the following: Train with one dumbbell or a - [The Only Vacation Workout You’ll Ever Need](https://www.bspnova.com/vacation-workout-youll-ever-need/) - Have you ever wondered what exercises to do on vacation? Have you ever felt uncertain while traveling, because you didn’t know if they would have a gym at the hotel or, if they did, what equipment they would have? If so, you’re not alone, and this blog will help. This blog provides you with two - [3 Ways to Increase Muscle Growth](https://www.bspnova.com/3-ways-to-increase-muscle-growth/) - We started the final phase of our strength and hypertrophy training block this week. In honor of that, we’re talking about muscle growth and how you can incr... - [Are You Killing Time, Or Is Time Killing You?](https://www.bspnova.com/are-you-killing-time-or-is-time-killing-you/) - “Time flies like an arrow; fruit flies like a banana.” -Anthony G. Oettinger If you think about it, saying we’re “killing time” while doing a certain activity is ironic. Ironic because, it’s not us that’s killing time, but time that’s killing us. It’s a harsh truth that time is something we never get back, - [What to do on Non-HIIT Days](https://www.bspnova.com/what-to-do-on-non-hiit-days/) - 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, - [Does A Weak Core Cause Back Pain?](https://www.bspnova.com/does-a-weak-core-cause-back-pain/) - Does a morning like the following sound familiar to you? It’s early when you hear the familiar buzzing of your alarm clock—and there it is again, back pain. From the moment your day starts, lower back pain is there; it hurts to play with your kids, sit at your desk, even tie your shoes, and - [Why Are Personal Fitness Trainers So Expensive?](https://www.bspnova.com/why-are-personal-fitness-trainers-so-expensive/) - A lot of people are hiring personal fitness trainers these days. Having a personal trainer is a great solution when you really aren’t sure what to do in the gym, you’ve tried different types of exercise that didn’t work for you or that you couldn’t stick with, and when you want a program that’s just - [I Just Don't Want to Fail](https://www.bspnova.com/i-just-dont-want-to-fail/) - 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 - [We Need Challenge, Not Comfort](https://www.bspnova.com/we-need-challenge-not-comfort/) - “We all need something to struggle against and to struggle for. The aim in life is not to avoid struggles, but to have the right ones; not to avoid worry, but care about the right things; not to live without fear, but to confront worthy fears with force and passion.” - Eric Greitens Have you - [How to Select Weights in the Gym](https://www.bspnova.com/how-to-select-weights-in-the-gym/) - Let's be honest—knowing what weights to use in the gym can be really confusing. Should we test our strength and then build everything off of those numbers? Well, what about the exercises we didn't test, because we couldn't possibly test them all, right? Or what if we felt great the day we tested, but crappy - [Does Your Gym Understand You and Your Goals?](https://www.bspnova.com/does-your-gym-understand-you-and-your-goals/) - “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 - [Struggling to Achieve Your Goals? (Read This)](https://www.bspnova.com/struggling-to-achieve-your-goals-read-this/) - 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 - [Technique Tuesday: 5 Tips for a Better Push-Up](https://www.bspnova.com/technique-tuesday-5-tips-for-a-better-push-up/) - One of the hardest screens for people to clear on the FMS, in my experience, is the trunk stability push-up. Now, we don't specifically train for the FMS, nor is the trunk stability push-up the way that you actually do a push-up. However, I think the common mistakes/faults that we see are cleaned up when - [How To Get Your Workout In (Even If Your Time Is Limited)](https://www.bspnova.com/how-to-get-your-workout-in-even-if-your-time-is-limited/) - Beep Beep! “Great, Monday morning. Another day at the office,” you think. Those words were laced with sarcasm of course. As you crawl out of bed you remember: you told yourself you’d go to the gym today. But Monday comes and Monday goes…with no workout. Oh well, you’ll do it the next day. The next - [One Squat Myth That’s Holding You Back](https://www.bspnova.com/one-squat-myth-thats-holding-you-back/) - Do squats frustrate you? You work and work and work on your form, yet they still feel off. Something just doesn’t click. If so, it is likely not your fault, because you’ve been misled. You were lied to. Someone told you false information about squatting, which led you to performing a common squat mistake—a myth, - [Why Stress Is Good For You (and how to get good at it)](https://www.bspnova.com/why-stress-is-good-for-you-and-how-to-get-good-at-it/) - What would you say if I could take your stress away? Imagine it for a second: no more stressing about work, your kids, significant other, or friends... no more stressing about anything. There’s just one condition though. The next time your child, significant other, or friend comes to you feeling stressed—worried, anxious, afraid—you will have - [How To Get Stronger Even If You Don’t Have Equipment](https://www.bspnova.com/how-to-get-stronger-even-if-you-dont-have-equipment/) - You want to get a great workout in, to feel stronger, to move towards your goals. But you don’t have any equipment. What do you do? Can you even get stronger without any equipment? Sure, some gyms are open again after being closed down, like Beyond Strength Performance is now, but maybe you’re not comfortable - [How Comparison Poisons Your Life (and yet, is also the antidote)](https://www.bspnova.com/how-comparison-poisons-your-life/) - Do these thoughts seem familiar to you? I’m not smart enough. I’m not attractive enough. I’m not strong enough. I’m not good enough. The theme of these messages—not good enough—is common. It’s normal. All of us, no matter who we are, what we do, or where we’re from, feel as though we're not good enough - [How Cake Helps You Lose Weight](https://www.bspnova.com/how-cake-helps-you-lose-weight/) - Neal was overweight and out of shape. And he hated that. What upset him most though, was that he let this happen. Just a year ago he was leaner. Not washboard abs level of lean, but non-overweight level of lean. Neal wanted to get back to that weight. He used to exercise consistently. He used - [Where Am I At?](https://www.bspnova.com/where-am-i-at/) - “A big reason that people have a hard time setting goals, and projecting themselves into the future, is because they don’t have a good handle on where they’re actually at.” - Todd Bumgardner Where are you at? I don’t mean that literally, since I’m not trying to find you, but rather regarding your life. Are - [The Strength to Go On](https://www.bspnova.com/the-strength-to-go-on/) - Has life ever metaphorically kicked you in the face? A time where, everything was going fine, and bam! life got harder. Personally, one moment in particular comes to mind, and it happened in my middle school years. Growing up, I was a pretty normal kid…or so I like to think. I loved Spider-Man and other - [Are your goals driving you to act, or are they just a nice idea?](https://www.bspnova.com/are-your-goals-driving-you-to-act-or-are-they-just-a-nice-idea/) - "Goals convert vision into energy." - Dave Ramsey I was reading Dave Ramsey's book, EntreLeadership this morning and it got me thinking about a really common mistake we've seen people make in the 8+ years BSP NOVA has existed: setting the wrong type of goals. Now, now, before you go and fight me for judging - [The Everyday Diet](https://www.bspnova.com/the-everyday-diet/) - Diet program this, diet program that—I can’t remember the last time I was standing in line at the grocery store and DIDN’T see a beautiful man or woman posing on the cover of a magazine, inviting me to try a diet that will solve all of my problems. We are constantly bombarded with choices, most - [Metabolic Conditioning: Not Your Typical HIIT Workout](https://www.bspnova.com/metabolic-conditioning-not-your-typical-hiit-workout/) - “What do I do on my off days?” Members of Beyond Strength asked that question often in the past. They would come in, crush their small group training, and then… that was it. There was uncertainty around what to do in between sessions. And while we gave some recommendations (do some mobility work, go for - [Fat Loss Doesn't Need to Be Complicated (How Bob Lost 47lbs)](https://www.bspnova.com/fat-loss-doesnt-need-to-be-complicated-how-bob-lost-47lbs/) - Bob Fisher, a member of Beyond Strength for over two years now, is a confident and strong guy. He likes long walks on the baseball field, picking heavy weight up off the floor, and wearing his patriotic Speedo (don’t ask). He’s a fit dude. But he wasn’t always this way. If you saw Bob two - [Want to make the most out of your return to the gym?](https://www.bspnova.com/want-to-make-the-most-out-of-your-return-to-the-gym/) - 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 - [The Ultimate Squat Guide](https://www.bspnova.com/the-ultimate-squat-guide/) - Want to learn how to squat? Understand how different squats can help you reach your goals? Clean up your stance? Be able to drop it low without hurting yourself? This, and the answers to all your squat questions can be found here... This is not meant as a straight read-through (although you are more than - [Are Your Beliefs Limiting You?](https://www.bspnova.com/are-your-beliefs-limiting-you/) - “A limiting belief is a misunderstanding of the present that shortchanges the future.” -Michael Hyatt What if I told you that someone was trying to make your life difficult? They wanted to make it less fulfilling, to make easy tasks hard, to prevent you from living the life you want. What if I told you - [How Success Actually Works](https://www.bspnova.com/how-success-actually-works/) - Overnight success stories are like mirages in the desert: they seem real at first, but everything is not as it seems. “Overnight success” is a misleading phrase. A more accurate phrase would be an “overtime success.” As in, over a certain period of time—days, months, years—success is achieved. The idea of an overnight success is - [Permission, Priorities, And Perfectionism](https://www.bspnova.com/permission-priorities-and-perfectionism/) - Callie (1), a mother of two and member of BSP NOVA, is a bad mother. She isn’t good enough—not as a mother, as a teacher, or in most areas of her life. Sorry, that’s all a lie. Well, not the part about her being a mother and member of BSP NOVA, but the negative descriptions - [It's Time We Talk About a New Routine](https://www.bspnova.com/its-time-we-talk-about-a-new-routine/) - 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 - [It’s Okay to Ask For Help](https://www.bspnova.com/its-okay-to-ask-for-help/) - “Don’t be ashamed to need help. Like a soldier storming a wall, you have a mission to accomplish. And if you’ve been wounded and need a comrade to pull you up? So what?” -Marcus Aurelius In the spring of 2015, the spring break of my junior year at JMU, I was sitting on the coach - [Are Your Beliefs A Roadblock To Your Goals?](https://www.bspnova.com/are-your-beliefs-a-roadblock-to-your-goals/) - “It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.” -Mark Twain If I asked you, “Did you know that Australia is a continent?” then you’d most likely answer “yes” with ease. What if I asked you this: “How do you know Australia - [7 Tips for COVID Coping](https://www.bspnova.com/7-tips-for-covid-coping/) - You’re stuck in a world of COVID coping, and you're not doing so hot. You’ve been staring at the same room in the same house for a week now. You can’t sleep. Your mind is a whirlwind of thought, worry, and confusion. A few moments ago you heard your child sneeze in the room next - [Who Will You Be After The COVID-19 Pandemic Is Over?](https://www.bspnova.com/covid-19-who-will-you-be/) - Do you want this COVID-19 situation to be over with? I know I do. It’s easy to find ourselves lost in thought dreaming of a coronavirus-less future. One where the virus hasn’t twirled our lives round and round like clothes in a drier. “The only thing that is truly significant about today, or any other - [THE BSP NOVA (YOU HAVE TO) STAY HOME FITNESS PLAN](https://www.bspnova.com/home-fitness-plan/) - 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, - [The Tale of Two Wolves](https://www.bspnova.com/the-tale-of-two-wolves/) - Before we get to this tale, do you remember a few weeks ago we talked about the idea that we change best by feeling good? Anyone having a hard time feeling good about ANYTHING right now?!? Well, today I've got an old Cherokee tale for you... and it's as timely as ever: https://www.youtube.com/watch?v=J6cS2BqcLiE All of - [Riddled with Anxiety? Read This.](https://www.bspnova.com/riddled-with-anxiety-read-this/) - “Anything worth worrying about is worth problem solving.” -Dr. Reid Wilson The world is a little crazy at the moment, huh? With COVID-19 spreading like it is, and life getting flipped upside down as it is—well, it’s easier than ever to worry, to be riddled with anxiety, to let our minds wander into scary territory - [The 3 Reasons You're Struggling with Nighttime Snacking](https://www.bspnova.com/the-3-reasons-youre-struggling-with-nighttime-snacking/) - If you ever find yourself doing well with your nutrition throughout the day, only to feel like you've undone everything with your nighttime snacking, TODAY'S VIDEO IS FOR YOU! There are 3 common reasons we've seen folks struggle and, with a little awareness and game-planning. we can make your nighttime snacking an issue of the - [Not Seeing Progress Sucks, But It Doesn’t Have to](https://www.bspnova.com/not-seeing-progress-sucks-but-it-doesnt-have-to/) - A few weeks ago, I was approached by a client who seemed upset. Not knowing what was going on, I asked how she was doing. This client, who I’ll call Emma, was frustrated, upset, and feeling discouraged; she was in pain. You see, her main goal was to lose body fat; she was upset that - [If You're Waiting for the Right Time, It's Now](https://www.bspnova.com/if-youre-waiting-for-the-right-time-its-now/) - If we had waited for the right to time to open this gym, it would have never existed. You're never going to be "ready," for whatever it is you want to do. Fat loss, strength, getting out of that job you hate... you just have to start. But fear is a dream-killer, and most of - [Why You Won't Be in Shape for Summer](https://www.bspnova.com/why-you-wont-be-in-shape-for-summer/) - I don't know if you know this, but Summer is basically here. Have you been outside today? It's like 92° out there! And you know what this means—vacations, pool parties, family gatherings, river trips, and other outdoor fun is right around the corner. I know what you're telling yourself. "Here goes another summer of not - [An update on Coronavirus and BSP NOVA](https://www.bspnova.com/an-update-on-coronavirus-and-bsp-nova/) - To our BSP NOVA family, Health and safety are always among our top priorities at Beyond Strength Performance NOVA. We are closely watching updates from trusted healthcare organizations and governmental recommendations about COVID-19 (Coronavirus) and will continue to keep you informed. We know that some of you may be wondering if you're at increased risk - [Screw accountability...](https://www.bspnova.com/screw-accountability/) - 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. - [Building a Better Me](https://www.bspnova.com/building-a-better-me/) - "Why do you go to the gym?" Maybe you've asked yourself that question, or maybe others have asked it of you... But have you ever thought about it? Maybe it's weight loss you are after. It could be performance. Maybe you are chasing strength. I don't have the answer, and you might not have it - [Change that feels... GOOD!](https://www.bspnova.com/change-that-feels-good/) - We've all heard it before—likely even said it before: Change is hard! But but today I want to share a different approach with you. Change that feels... GOOD! 😃 https://youtu.be/AZ_To2ttWOk If you're feeling overwhelmed with accomplishing your health and fitness goals—feeling like it's an either/or between yourself and work... We can help... We'd - [How to Workout with No Real Goals](https://www.bspnova.com/how-to-workout-with-no-real-goals/) - "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 - [BasicSkill, BasicsKill: 5 Reasons to Keep Doing the Simple Stuff](https://www.bspnova.com/basicskill-basicskill-5-reasons-to-keep-doing-the-simple-stuff/) - 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 - [How will you feel in 10?](https://www.bspnova.com/how-will-you-feel-in-10/) - Be honest with yourself... Are your current, consistent actions taking you closer to or further from the person you want to become? We've likely all heard the saying that you should think of "future you" as you go about making decisions and directing actions. But that's kind of hard to do in the moment, right? - [How to Prioritize Yourself](https://www.bspnova.com/how-to-prioritize-yourself/) - Struggling to prioritize... YOURSELF? You're not alone! Here's a 9 minute video with a simple tool that might just change everything... https://www.youtube.com/watch?v=CXWxYHCEYfc One thing I meant to point out in the video, but forgot, is that a little bit every day adds up... both for the good and bad. 5 minutes of Instagram - [How Often Should Your Change Your Workouts?](https://www.bspnova.com/often-change-workouts/) - “ '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 - [Learn to Quit](https://www.bspnova.com/learn-to-quit/) - 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? - [JLo, Shakira, and Big, Big Dreams](https://www.bspnova.com/jlo-shakira-big-big-dreams/) - 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 - [One Trick To Instantly Improve Your Squat](https://www.bspnova.com/one-trick-to-instantly-improve-your-squat/) - Most people grasp the main technique points of squatting rather quickly. That is, they initiate a squat by reaching their hips back slightly, “spread the floor apart” on the way down, and “drive the ground away” to stand back up; there are other technique points of course, but those are the big ones. Sometimes though, - [Your pursuit of self-education is exactly what's holding you back](https://www.bspnova.com/your-pursuit-of-self-education-is-holding-you-back/) - You're excited! You want to soak in all of the education that you can, and sock these transformation goals in the mouth! But your continual pursuit of self-education is exactly what's holding you back. Hear us out before you lose it on us... We're all for education, but there needs to be a method - [What’s Best: Full-Body Routine or Body-Part Routine?](https://www.bspnova.com/whats-best-full-body-routines-body-part-routines/) - 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 - [The Three Levels of Sane and Sensible Dieting](https://www.bspnova.com/three-levels-sane-sensible-dieting/) - When it comes to dieting, one size does not fit all, but there are some universal principles that do... And while I won't be going into the details of ALL those principles in today's post, I do want you to understand that there are levels to sane and sensible dieting. Level 1: Hand-based portions Level - [How to Make This Year, A Great Year](https://www.bspnova.com/how-to-make-this-year-a-great-year/) - “The most practical way to change who you are is to change what you do.” -James Clear The start of a new year can be a time of change and opportunity; a time to improve your life—be that your health, your career, or your relationships. For some, it’s a time to get back to the - [Have you changed?](https://www.bspnova.com/have-you-changed/) - I want you to think back to December 16th, 2009... 10 years ago today! Okay, maybe you can't remember exactly what you did on that day, but your Facebook timeline may be able to ring a bell. If you're on your computer, just go to your page and start scrolling to get that selector - [Do You Have to Do This?](https://www.bspnova.com/do-you-have-to-do-this/) - Is your morning anything like this? The sun is still down when you wake to the hum of your alarm. You get up, wash your face, go to the bathroom, maybe write down three things you’re grateful for, and eat breakfast. Floating in your head this whole time though, are all of the things you - [Hey, can you breathe through your nose?](https://www.bspnova.com/hey-can-breathe-nose/) - During a recent dinner with Dr. Nate Crain, Nate asked if I was familiar with Patrick McKeown's work on nasal breathing—specifically his book, "The Oxygen Advantage". Anyone that knows me knows I read... a lot! And yet, I had to say no. Not just no to having read it, but no to having even heard - [Squatting with a Barbell? Start here...](https://www.bspnova.com/squatting-barbell-start-here/) - Regardless of whether you’ve squatted with a barbell thousands of times, or haven’t done it a single time, this blog will give you some helpful tips for squatting with a barbell. Squatting with a barbell may seem intimidating to learn if you have no experience, but it doesn’t have to be. While there are things - [Do THIS if you want a better night's sleep](https://www.bspnova.com/want-better-nights-sleep/) - My wife likes to talk when we get in bed... Problem is, I'm usually asleep within minutes of my head hitting the pillow. She even accuses me of "acting" like I'm asleep! "Oh stop, it's not possible to fall asleep that fast!", she'll say... But I really do. [a screenshot from my Oura Ring app - [Shame: Ignoring It Won’t Make It Go Away](https://www.bspnova.com/shame-ignoring-wont-make-go-away/) - “Guilt is just as powerful, but its influence is positive, while shame’s is destructive. Shame erodes our courage and fuels disengagement.” -Brene Brown When it comes to topics like shame and guilt, we don’t like to talk about them. But why is that? We act as though avoidance will make them disappear, but it won’t. - [Killing Ourselves to Live](https://www.bspnova.com/killing-ourselves-to-live/) - “People are, ‘behaving themselves to death.”’ - Dr. Edward Deci All of us, each and every day, engage in behaviors of all kinds. Some of these behaviors are good—they enhance our lives—while some of them are bad, and they negatively influence our lives. While not all of these behaviors have serious consequences, at least not - [Thanksgiving Nutrition Advice](https://www.bspnova.com/thanksgiving-nutrition-advice/) - If you thought we were going to provide you with "clean" recipes for Thanksgiving, or tell you to avoid "bad" foods... YOU'RE WRONG. On the contrary, we want you to enjoy whatever you'd like to eat for Thanksgiving. Here's the deal. Thanksgiving isn't going to make or break your goals. In fact, neither will Christmas, - [What is the Best Type of Exercise to Lose Body Fat?](https://www.bspnova.com/best-type-exercise-lose-body-fat/) - Knowing what steps to take to drop body fat and feel amazing can be overwhelming. Should you be lifting weights? Doing cardio? How much of each? How often? What if time is really limited? Well, it sounds like this week's video is about to come to the rescue! https://youtu.be/chgOVD9DkKo - [3 Tips for a Heavier, Safer, Barbell Deadlift](https://www.bspnova.com/3-tips-for-heavier-safer-deadlift/) - The deadlift is sometimes claimed to be one of the simpler barbell lifts, because It’s just “picking something up off the ground.” But, in a way, this does a disservice to the complexity and skill component of the lift. One of the biggest mistakes people make when learning to deadlift with a barbell is… learning - [Acceptance of What We Can’t Change](https://www.bspnova.com/acceptance-cant-change/) - “Soon enough, reality kicks down your front door, and then you can’t pretend anymore. Pain is real. And we do better dealing with it when we acknowledge it.” -Eric Greitens Acceptance is tough. Really tough. Of course, this depends on what we’re trying to accept, and whether it’s something we wanted or not. It’s easy - [11 Steps to Better Sleep](https://www.bspnova.com/11-steps-better-sleep/) - I know what you might be thinking... "Sleep is more important than exercise? I can just lay around and drop body fat?" Not exactly. BUT, the positive impact that sleep has on our health AND body composition may shock you. Check out this week's video to see why that is... https://www.youtube.com/watch?v=O8Tw7CQrwtw Here are some - [Building Better Habits, Part 2](https://www.bspnova.com/building-better-habits-part-2/) - “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 - [How to drop body fat (without hitting the gym)](https://www.bspnova.com/how-to-drop-body-fat-without-hitting-the-gym/) - So, you’re looking to drop unwanted body fat, huh? Hmmmm, maybe all the conflicting advice out there about diet and fat loss these days is confusing you! You have to eat clean foods to get lean I’m not sure what clean food is If you under-eat, your body will go into starvation mode and hold - [Building Better Habits](https://www.bspnova.com/building-better-habits/) - “Sow an act, reap a habit. Sow a habit, reap a character. Sow a character, reap a destiny.” -Charles Reade Does creating a good habit have to be a challenge? Is breaking a bad habit impossible? Does Coach Greg have large ankles? The answer to all of these questions is no. No, because, there are - [Session Tempo: Moving Slow, Moving Fast](https://www.bspnova.com/session-tempo-moving-slow-moving-fast/) - Whether you're looking to lose body fat, increase your strength, pack on some muscle, or simply train for health, varying the tempo of your workouts will pay big dividends. In this week's post we are going to look at a simple way that we build varied tempos in to every one of our members' programs. - [5 Reasons to Warm-up With Weights](https://www.bspnova.com/5-reasons-to-warm-up-with-weights/) - Warm-ups that get the body moving are great—especially ones that start on the ground and progress to the feet. They prepare the body for a wide range of movements and build movement skills that carry us through life. And, they actually get us warm. But, when it comes to warming up for strength training, they - [How to Warm Up With Weights](https://www.bspnova.com/how-to-warm-up-with-weights/) - In last week’s blog we outlined 5 Reasons to Warm-up With Weights. Today, we’re going to expand on warming up and give you a strategy for your weight warm-up—and answer some warm-up FAQs. Ok, let’s dance. . It Begins with RPE Last week we gave a brief description of RPE, or Rate of - [Factors of Fat Loss: Mindset](https://www.bspnova.com/factors-of-fat-loss-mindset/) - Last week we introduced why the common approach to fat loss doesn't work and many of you reached out, or talked to one of the coaches, essentially saying that the story of Sarah really hit home and you wanted to know what to do instead. Well, you're in luck because that's what these next six - [Self-Control Isn’t the Answer](https://www.bspnova.com/self-control-isnt-the-answer/) - “There’s nothing you can’t do if you get the habits right.” -Charles Duhigg Life rarely happens in one big, spectacular, singular moment. Sure, there are moments in our lives that have a substantially greater impact than others, but a majority of what makes up our life—the good, the bad, and the ugly—are small in nature. - [Why this Common Approach to Losing Body Fat Doesn't Work](https://www.bspnova.com/why-this-common-approach-to-losing-body-fat-doesnt-work/) - Over the last few weeks, the topic of fat loss just keeps coming up in conversations with both members and prospective members alike. I've been hearing things like, "I'm doing all the right things", or, "I'm following all of the rules", ... and then something along the lines of, "but it's just not working." And - [Do You Have an All-or-Nothing Mentality?](https://www.bspnova.com/all-or-nothing/) - “The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit.” -James Clear What if I told you that you could be more stressed out than you already were? Or that you - [Operate on Commitments, Not Emotions](https://www.bspnova.com/operate-on-commitments-not-emotions/) - “Commitment is an act, not a word.” Jean-Paul Sartre A few weeks ago one of our BSP NOVA members, Kristin, wasn’t feeling her best while deadlifting. Her hope for the day was to hit a PR (personal record), but everything just felt HEAVY for her on this given day. Coach Pavlos and I walked over - [How Much Ya Bench?](https://www.bspnova.com/how-much-ya-bench/) - The bench press is one of the most popular exercises around. It’s hard to walk into a commercial gym without being asked the famous question, “How much ya bench?” This popularity isn’t without good reason because, assuming it’s a good fit for the person who does it, it can be a great exercise. Although it - [Know What You Don’t Want](https://www.bspnova.com/know-dont-want/) - “I have not failed. I’ve just found 10,000 ways that won’t work.” Thomas A. Edison Although it may sound counterintuitive, we often learn best not by learning what to do, but by learning what not to do. This goes for learning movements in the gym, our relationships, career, or anything else. We may not - [Earning It With Exercise](https://www.bspnova.com/exercise-gift-not-punishment/) - Have you ever felt guilty after eating desert? Ever felt guilty for pigging out at dinner, when you knew you should have stuck to your nutrition plan? If you have, then you’re not alone. But what if you decided—after feeling guilty for eating too much—that you would “punish yourself” and “making up those calories” with - [Power In the Process](https://www.bspnova.com/power-in-the-process/) - “Our decisions will never be perfect, but they can be better. Bolder. Wiser. The right process can steer us towards the right choice. And the right choice, at the right moment, can make all the difference.” – Chip Heath and Dan Heath Have you ever made a pros and cons list when faced with an - [Tripwires And Timely Advice](https://www.bspnova.com/tripwires-timely-advice/) - “Making good decisions is a crucial skill at every level.” -Peter Drucker Emotions are a finicky thing. Sometimes they help us and sometimes they don’t. Sometimes they aid us in making healthy decisions and sometimes they don’t. So, what do we do if we have a knack for letting our emotions interfere with decision making? - [Are You Your Own Worst Enemy?](https://www.bspnova.com/are-you-your-own-worst-enemy/) - “Sometimes we think we’re gathering information when we’re actually fishing for support.” - Chip Heath and Dan Heath We like to think that, when it comes to making decisions, we’re fairly unbiased—that we’re objective when it comes to gathering information. The unfortunate thing though, is that no matter how hard we try, whether we are - [2 Approaches to Make Better Decisions](https://www.bspnova.com/2-approaches-make-better-decisions/) - Do you struggle with making decisions? Or once you’ve made a decision, do you doubt if you made the right call? If so, you’re not alone. It’s natural to have hesitancy with big decisions, or even smaller ones at times. Just because it’s natural though, doesn’t mean we can’t improve our ability to make decisions - [PR for America!](https://www.bspnova.com/pr-for-america/) - “This event was fun! Great way to learn what you can really do. Everybody there kicked serious butt!” -Jim "Ol' Handsome" Khoury Just this past Saturday, BSP NOVA had an event called PR For America. The energy in the room was palpable and nearly every member in attendance hit a PR (personal record) and - [Show Up](https://www.bspnova.com/show-up/) - Stop trying so hard. That's it. You can stop reading right now. That's all there is to conquering whatever your goals may be... Hey! Why are you still reading? You want more? Okay, I'll expand... Show Up Show up. Every day. Show up so minimally that no one even notices. Pick something that will - [Don't Make Me Look Stupid](https://www.bspnova.com/dont-make-look-stupid-mastery-over-variety/) - "I really want to be in better shape, but I don't want to work out. To be honest, I'm terrified to join the gym... You're all so fit, I'm sure I'll probably just wind up looking stupid to you. Really, you have no idea who you're working with here- I'll never be able to do - [The Blessing of Ignorance](https://www.bspnova.com/the-blessing-of-ignorance/) - If I was a betting man, I'd be willing to wager the house that you've heard of the curse of knowledge. But I've come to believe in the other side of the coin as well: the blessing of ignorance. Have you ever been through a situation that should have turned out TERRIBLE looking back- but - [The Beginner's Mindset](https://www.bspnova.com/the-beginners-mindset/) - We're all chasing goals. You, me, everyone... But what sets apart the successful from the not-so-successful? A lot of things, I would assume, but one stands out, to me, more than all of the others: the beginner's mindset. We've coached hundreds of individuals to their goals, on some level or another, but the ones that - [The Weights Don't Always Go Up](https://www.bspnova.com/the-weights-dont-always-go-up/) - We've found ourselves answering very similar concerns from multiple members over the last few weeks. They've been asking questions along the lines of: "Why is it that I lifted this exact weight last week, with no issue at all, and today it feels like there's a magnet on the floor?!" In short, the weights don't - [Abs!](https://www.bspnova.com/abs/) - Things have changed in the five years since we opened the doors of BSP NOVA back in 2011. It used to be that we had to explain to almost everyone that walked through these doors WHY we don't do traditional sit-ups, crunches, and other common exercises for "targeting the abs." But, for the most part, - [Why Training to Failure Doesn't Work](https://www.bspnova.com/training-failure-training-fail/) - A question I'm sometimes asked, especially by newer members to the gym, is why we don't train to failure while lifting. Based on prior experiences, or maybe things they read in a magazine, many people believe that training to failure is the best way to make a muscle grow, or to become stronger. But, is - [How to Warm-Up for Workouts (Without Even Touching a Treadmill)](https://www.bspnova.com/warm-up-why-what-and-how/) - Is jogging on a treadmill for 5-10 minutes enough for a warm-up? I mean, you’re physically getting warm and stuff, but is that good enough? Unfortunately, it’s not. Although literally making our bodies warm is part of a quality warm-up, it’s only one part. A good warm-up prepares us to handle the workout we’re about - [Unilateral Training: Worth It or Waste?](https://www.bspnova.com/unilateral-training-worth-waste/) - Would you like to know about a secret “hack” in the fitness world that easily and instantly sheds pounds of body fat, or adds lean muscle mass? So would I! But, since we’re in the real world and that doesn’t exist, how would you like to learn about a method of training that helps you - [Is There A Perfect Posture?](https://www.bspnova.com/is-there-a-perfect-posture/) - “Posture is how your body is positioned, you don’t have the perfect posture.” -Teddy Willsey How important is your posture? Is standing tall with your shoulders pulled back and chest up ideal? That’s been claimed to be the best posture over the years. We hear this idea echoed when our friends or family say, - [Mind Your Mindset](https://www.bspnova.com/mind-your-mindset/) - Ever feel like something is holding you back? Getting in your way. Well, that something, the thing you can’t quite put your finger on, may be your mindset. Because our mindset is an underlying part of everything we do. It influences the decisions we make, how we perceive the world, and how we perceive ourselves. - [How Are You Recovering?](https://www.bspnova.com/how-are-you-recovering/) - Got recovery? You know, like those old “Got Milk?” ads, but instead of milk it’s recovery. Anyways, before that jokes goes sour, recovery is important. So, let’s talk about it. Even though we typically think of training as a good stress, or eustress, it’s still a form of stress that we must recover from to - [Training Around Pain](https://www.bspnova.com/training-around-pain/) - We’ve all at one time or another heard the saying, “No pain, no gain!” It’s a common phrase that doesn’t really hold up. Sure, when training and training hard there will be discomfort at times. Discomfort that stems from pushing yourself beyond your present state. That doesn’t mean just pushing through movements when things truly - [Who's To Blame?](https://www.bspnova.com/whos-to-blame/) - “You must first accept that while there are things that have happened in your life that you had no say in, you are 100 percent responsible for what you do with your life in the aftermath of those events. Always, every time, no excuses.” -Gary John Bishop You’re responsible for where you are in - [The Power Of People](https://www.bspnova.com/the-power-of-people/) - “Few things in life shape you more than the people around you, and few choices are more important than deciding who you’ll be with” – Eric Greitens Who do you spend your time with? What type of people are they? Do they lift you up and add value to your life? Or, do they - [Who Do You Want to Be?](https://www.bspnova.com/who-do-you-want-to-be/) - “Decide who you want to be. Act that way. In time, you’ll become the person you resolve to be.” -Eric Greitens What type of person are you? What type of person do you want to be? Are you a father or mother? Are you strong and healthy? Are you weak and inactive? These are - [Why EVERYONE Needs Power Training (and how to train for it)](https://www.bspnova.com/everyone-needs-power-training-train/) - When you think of the word “power,” what words pop into your head? Odds are that you thought of words like fast, strong, explosive, etc., and you’d be onto something. Or maybe you pictured things like a cheetah chasing its prey, or Usain Bolt running the 100 meter dash. Those are good examples of power - [Getting to The Core of Core Training](https://www.bspnova.com/getting-core-core-training/) - “Are crunches and sit-ups the best way to train the core?” I’ve received that question a fair amount over the years, and the simple answer is… nope! At BSP NOVA we rarely, if ever, program either of those exercises because there are more beneficial ways to train the “core”. Sure, sit-ups and crunches use - [Gratitude: A Daily Practice](https://www.bspnova.com/gratitude-daily-practice/) - “Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.” – Buddha Gratitude is one - [Appreciating What We Have](https://www.bspnova.com/appreciating-what-we-have/) - “My life is full of tragedies, most of which never happened.” - William “Pop” Sullenberger The above quote is something my grandfather (we called him Pop) told me for years while I was growing up and it’s always stuck with me. As a young kid, I honestly didn’t understand the importance of those words. - [Sorry, Showing Up Is Not Enough](https://www.bspnova.com/sorry-showing-up-is-not-enough/) - “Showing up is essential. Showing up consistently is powerful. Showing up consistently with a positive outlook is even more powerful.” -Jeff Olson There's a popular saying that says showing up in half the battle, which has some merit to it, certainly, but also clearly says that it's only half the battle. Have you ever wondered what - [It’s Ok if the First Rep Sucks](https://www.bspnova.com/its-ok-if-the-first-rep-sucks/) - 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 - [Weekly Video Blog, 25/52](https://www.bspnova.com/weekly-video-blog-2552/) - 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! https://www.youtube.com/watch?v=ORYxQQh0_K0&t=7s - [Weekly Video Blog, 26/52](https://www.bspnova.com/weekly-video-blog-2652/) - 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 - [Why You Need Challenges](https://www.bspnova.com/why-you-need-challenges/) - 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 - [Are You In Shape?](https://www.bspnova.com/are-you-in-shape/) - 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 - [A Simple Way to Make Change A Little Easier](https://www.bspnova.com/a-simple-way-to-make-change-a-little-easier/) - We like to think we can tell ourselves what to do—that we’re fully in control and we just need to muster up our will power and get to work. Well, we are silly. It doesn’t really work that way. In fact, it doesn’t work that way at all. We’re a mass of unconscious drives that’s - [Why HIIT Isn’t Enough](https://www.bspnova.com/why-hiit-isnt-enough/) - 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. - [I’m New to the Gym, What Should I Do?](https://www.bspnova.com/im-new-to-the-gym-what-should-i-do/) - “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, - [The ABC’s of the Kettlebell Swing](https://www.bspnova.com/the-abcs-of-the-kettlebell-swing/) - 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, - [Setting a Goal Isn't Enough](https://www.bspnova.com/setting-goal-isnt-enough/) - I have a crisp 100-dollar bill in my pocket that you’ve been asked, ‘what’s your goal?’ quite a few times in your life. Maybe it wasn’t that direct. Maybe someone asked what you were trying to accomplish—probably your parents, one of your coaches, or one of your teachers. And it’s a good question, we all - [Why Power Training Is Important for Longevity](https://www.bspnova.com/power-training-important-longevity/) - 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, - [Is All This Dieting Failing You?](https://www.bspnova.com/is-all-this-dieting-failing-you/) - 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 - [Why Your Fitness Tracker Isn’t Enough](https://www.bspnova.com/fitness-tracker-isnt-enough/) - The amount of fitness tracker technology available now is crazy. There are rings that track sleep and heart rate, and any number of contraptions that you can slap on your wrist to track your steps, your miles, your routes, your calories, your heart rate, your bowel movement density, etc. etc. etc. (I may have embellished - [Value and Priorities with Nutrition](https://www.bspnova.com/value-and-priorities-with-nutrition/) - 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 - [Transformation Principles: Mindset](https://www.bspnova.com/transformation-principles-mindset/) - 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 - [Take a Walk](https://www.bspnova.com/take-a-walk/) - 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 recovery section. . Enjoy! . - Chris “In every - [Transformation Principles: Mindful Eating](https://www.bspnova.com/transformation-principles-mindful-eating/) - 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 - [4 Steps to Better Sleep](https://www.bspnova.com/4-steps-to-better-sleep/) - 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. - [One of the MOST Important Components of Getting Stronger, Leaner, and Fitter](https://www.bspnova.com/one-of-the-most-important-components-of-getting-stronger-leaner-and-fitter/) - Part of getting stronger, leaner, and fitter is moving well. The better we move, the more we can handle strength training, conditioning, and just handling the unexpected movements that life throws at us. So, we have to train ourselves to move well. A big part of that is picking strength and conditioning exercises that fit - [One Simple Change that Can Make or Break Your Success](https://www.bspnova.com/one-simple-change-can-make-break-success/) - 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 - [How to Do a Kitchen Makeover](https://www.bspnova.com/how-to-do-a-kitchen-makeover/) - 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 - [Holiday Season (Food) Survival Guide](https://www.bspnova.com/holiday-season-food-survival-guide/) - The holiday season can cause some serious panic around our food choices. We have parties to attend, traveling, and traditional holiday dishes that can be pretty calorie dense. Some people might say “Oh screw it! There’s no way I can navigate the holiday season. I’m just going to take a break!” What if I told - [Holding Tension – The balance between aspirational and attainable goals](https://www.bspnova.com/holding-tension-balance-aspirational-attainable-goals/) - 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 - [What’s Up With This Eating Slowly?](https://www.bspnova.com/whats-eating-slowly/) - 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 - [Do This Before the New Year (NOW!)](https://www.bspnova.com/do-this-before-the-new-year-now/) - 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 - [Two (simple) Tips to Dominate 2018](https://www.bspnova.com/two-simple-tips-dominate-2018/) - “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 - [A Real Email from a Real Member](https://www.bspnova.com/real-email-real-member/) - Today's blog is an actual email we received from a BSP NOVA member, Katie Jacobson, last week. You may recognize Katie as the BSP NOVA homepage cover model—you know, the girl smiling ear to ear at the top of her deadlift—yup, that's her. And with her permission we've decided to turn that email into a - [Lessons From Losing 48lbs In One Year](https://www.bspnova.com/lessons-from-losing-48lbs-in-one-year/) - "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 - [This One Thing Will Halt Your Progress Dead In It's Tracks](https://www.bspnova.com/this-one-thing-will-halt-your-progress-dead-in-its-tracks/) - "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 - [5, 3, 1st for Fat Loss](https://www.bspnova.com/5-3-1st-fat-loss/) - "What should I do on the days I'm not here?" - Everyone we've ever trained, people who've thought about training—even you Not a week goes by that we don't answer this question—be it for a current member or a prospective one. But, contrary to what many people want to hear, our typical answer is: It - ["It's Easy"](https://www.bspnova.com/its-easy/) - 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 - [Your Stress Reduction is Stressing Me Out](https://www.bspnova.com/stress-reduction-stressing/) - 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 - [When Should You Change Exercises?](https://www.bspnova.com/when-is-it-time-to-change-exercises-in-my-training/) - 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 - [Instantly Increase Your Strength (seriously)](https://www.bspnova.com/instantly-increase-strength-seriously/) - 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 - [Balance](https://www.bspnova.com/balance/) - 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 - [How's Your Nutrition?](https://www.bspnova.com/hows-your-nutrition/) - 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 - [Change Your Routine](https://www.bspnova.com/change-your-routine/) - 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, - [Is It True?](https://www.bspnova.com/is-it-true/) - 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 - [Successfully Overcoming Injuries](https://www.bspnova.com/successfully-overcoming-injuries/) - In the almost seven years BSP NOVA has existed, we've seen our fair share of people both overcoming injuries with success, as well as an unfortunate few that seem to be stuck in a cyclical pattern of re-injury. And while it's easy to blame bad luck for the latter, there are real solutions we've seen - [Mowing the Lawn When the House Is On Fire](https://www.bspnova.com/mowing-lawn-house-fire/) - 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 - [How to Use a Food Journal](https://www.bspnova.com/use-food-journal/) - A couple of weeks ago, we ran a blog concerning not worrying about all the tiny details with nutrition unless you have filled your bucket with the big rocks first. You can catch up on that blog [HERE]. Well, how do you know if you have a nice sturdy house with a roof over - [The Resistance](https://www.bspnova.com/the-resistance/) - 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 - [Tightness: Is Stretching the Answer?](https://www.bspnova.com/tightness-is-stretching-the-answer/) - If a muscle is tight, we stretch it out, right? After all, stretching is supposed to help. So, wouldn’t it make sense that it should get better with said stretching? And if stretching isn’t helping, then what actually will? Stretching can feel pretty good at times, and often give us a feeling of relief. - [Alignment: Keep It Tall and Tight, Keep It Right](https://www.bspnova.com/alignment-keep-it-tall-and-tight-keep-it-right/) - 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 - [Breathing: We All Do It, But Could We Do It More Effectively?](https://www.bspnova.com/breathing-we-all-do-it-but-could-we-do-it-more-effectively/) - 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 - [How to Track Body Composition (Without Going Insane)](https://www.bspnova.com/track-body-composition-without-going-insane/) - 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 - [Supplements: What Works?](https://www.bspnova.com/supplements-what-works/) - 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 - [Santa Around the World](https://www.bspnova.com/santa-around-world/) - 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 - [5 Steps to Actually Make Progress in the Gym](https://www.bspnova.com/5-steps-actually-make-progress-gym/) - You know what really sucks? Vacuum cleaners (and that joke). But seriously, what sucks is busting your butt in the gym only to see little to no progress. You come in consistently to lift and do conditioning, you work on bettering your nutrition, etc., yet the fruits of your labor aren’t ripe yet. At BSP - [Two Little Actions that Lead to BIG Results](https://www.bspnova.com/two-little-actions-that-lead-to-big-results/) - “The simple things that lead to success are all easy to do. But they’re also just as easy not to do.” – Jeff Olson The above quote rings true in every area of life, especially when it comes to seeing through results through our efforts in the gym. Want to gain more knowledge about - [Sweating: An Indicator of a Good Workout?](https://www.bspnova.com/sweating-indicator-good-workout/) - “Easy training is good training” – Tony Gentilcore There is a pervasive thought in the world of fitness that sweating like crazy during a workout means that your workout was effective. Although at face value this seems like it makes sense, it misses the mark in a few ways. Sweating a ton means that - [Diane Melick (February 20th, 1960 - April 28th, 2018)](https://www.bspnova.com/diane-melick-february-20th-1960-april-28th-2018/) - 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 - [Weekly Video Blog 24/52](https://www.bspnova.com/weekly-video-blog-2452/) - 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! https://www.youtube.com/watch?v=r0vleXSrcc0 - [Weekly Video Blog 23/52](https://www.bspnova.com/weekly-video-blog-2352/) - 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! https://www.youtube.com/watch?v=hKfVvaqSb90 Looking to get started at the - [Weekly Video Blog 22/52](https://www.bspnova.com/weekly-video-blog-2252/) - 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 - [Allow Me(gs) to Introduce Herself](https://www.bspnova.com/allow-megs-to-introduce-herself/) - 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 - [5 Tips for Better Conditioning Workouts](https://www.bspnova.com/5-tips-for-better-conditioning-workouts/) - Thanks to gyms like Orange Theory and CrossFit, conditioning workouts are more popular than ever, and with good reason—the workouts are fun, focusing, and challenging. Conditioning, also commonly called cardio, is also a necessary component of any fat loss program. But, there are a few things that we need to consider before “letting it rip” - [Weekly Video Blog 21/52](https://www.bspnova.com/weekly-video-blog-2152/) - A lot goes on at BSP NOVA! Our weekly video blogs will give you a little glimpse into the training, the personalities, and hopefully teach you a thing or two. This week's video simplifies the squat, breaking it down to three simple cues. On top of that we've got footage of Diane crushing some chin-ups, - [How Getting “Crushed” at the Gym Can Be Okay](https://www.bspnova.com/how-getting-crushed-at-the-gym-can-be-okay/) - We all want to walk out of the gym feeling like we’ve accomplished something, and sometimes that something is feeling like we got our ass kicked. You know the workouts we’re talking about—the ones that tested your will, left a puddle of your sweat on the floor, and had you bargaining with yourself whether or - [Weekly Video Blog, 17-20/52](https://www.bspnova.com/weekly-video-blog-17-20/) - Ever set a goal and "fallen off the wagon?" Us too... For 2017 we made a goal of a weekly video blog for 52 weeks. Unfortunately, life happened, and we fell way behind. BUT, when we "fall off," we have two choices: . 1) Stay down and give up 2) Pick up where we are - [Weekly Video Blog, 16/52](https://www.bspnova.com/weekly-video-blog-1652/) - Have you ever wondered, "when and why should I wear a weight belt?" If so, this week's video is for you! Then, as always, we've got lots of footage of our BSP NOVA family rockin' it this week! https://www.youtube.com/watch?v=gD0KfmRrukU Ready to join in on the fun? Try Beyond Strength Performance NOVA for 30 days: + - [2017 Weekly Video Blog, 15/52](https://www.bspnova.com/2017-weekly-video-blog-1552/) - Have you ever been told to drive through your heels or wiggle your toes while squatting or deadlifting? Then you need to check out this week's video... On top of that, we have all kinds of ridiculousness, also known as a regular week at BSP NOVA! https://www.youtube.com/watch?v=gUOClcrN_4U Ready to join in on the fun? Try - [[Free] Kettlebell Workout](https://www.bspnova.com/free-kettlebell-workout/) - Enjoy a 100% free (seriously, no strings attached) kettlebell workout, on us. At first glance this workout appears to be short and simple. And, well, it is. But don't mistake simple for easy. Check it out: https://youtu.be/AMuZ5LHEomI Kettlebells are an incredibly diverse tool. They can be utilized to drop body fat, get stronger, increase conditioning, - [2017 Weekly Video Blog, 14/52](https://www.bspnova.com/2017-weekly-video-blog-1452/) - In this week’s video we keep things realllly short and sweet- but for good reason! https://youtu.be/G3FCy4aiWg4 Ready to join in on the fun? Try Beyond Strength Performance NOVA for 30 days: + 1-on-1 assessment & goal setting session (description below) + 1-on-1 orientation + 3 days per week semi-private personal training + 2 days per - [3 Tips to Improve Your Kettlebell Clean](https://www.bspnova.com/3-tips-to-improve-your-kettlebell-clean/) - Whether you're just learning the kettlebell clean for the first time, or trying to refine your technique, these three tips are for you: https://www.youtube.com/watch?v=Lg2Kn-xg8XI Interested in learning how to use kettlebells, the right way, while also getting a great workout? Check out our brand new 6-week kettlebell classes. You'll learn how to safely perform: the - [Stories Beyond Strength: Dee Sampson](https://www.bspnova.com/stories-beyond-strength-dee-sampson/) - Here’s a dare for you: ignore Dee Sampson’s “fill up the room” smile when you see her. I don’t mean to set you up for failure, but I don’t think you can do it. You’ll also be hard pressed to avoid her positive and supportive presence within the walls of Beyond Strength Performance NOVA. She’s - [Why Kettlebells are a Great Training Tool](https://www.bspnova.com/why-kettlebells-are-a-great-training-tool/) - Kettlebells have gained a lot of popularity during the past decade or so—and with good reason. They’re great training tools. Not only can they be used to get the heart rate up and get the sweat rolling down you brow, they’re also great for developing the body in other ways. Here’s a brief overview of - [2017 Weekly Video Blog, 13/52](https://www.bspnova.com/2017-weekly-video-blog-1352/) - In this week's video we highlight some "odd" movements in the gym- which is perfect timing for our movement seminar tomorrow evening (www.facebook.com/bspnova/events)! In the second half of the video we've got a Gainz Games recap... https://youtu.be/yCmapZvfqt8 Ready to join in on the fun? Try Beyond Strength Performance NOVA for 30 days: + 1-on-1 assessment - [2017 Weekly Video Blog, 12/52](https://www.bspnova.com/2017-weekly-video-blog-1252/) - In this week's video we go over a common deadlift mistake. Have you ever been cued to make the logo on your shirt face the wall in front of you? If so, watch today's video (deadlift lesson starts at 3:22). We also drop the initial announcement of kettlebell group training coming in April. More details - [2017 Weekly Video Blog, 11/52](https://www.bspnova.com/2017-weekly-video-blog-1152/) - In this week's video we talk rear foot elevated split squats. You know you've hopped around looking for the best foot position before... well that changes today! We've also got tons of footage, as always, of members kicking butt and having fun! https://youtu.be/09OU-MwRjXA Ready to join in on the fun? Try Beyond Strength Performance NOVA - [2017 Weekly Video Blog, 10/52](https://www.bspnova.com/2017-weekly-video-blog-1052/) - Take a glimpse inside of BSP NOVA! This week's video shows off a little of the personality of BSP NOVA, we talk deadlift prep, and introduce you to our neighbor, Disciple MMA Academy. https://www.youtube.com/watch?v=JcRP-jTkQro Ready to join in on the fun? Try Beyond Strength Performance NOVA for 30 days: + 1-on-1 assessment & goal setting - [2017 Weekly Video Blog, 9/52](https://www.bspnova.com/2017-weekly-video-blog-952/) - In this week's video blog we drop an announcement about future events at BSP NOVA! Enjoy a few minutes of members kicking butt in the gym, then that quick announcement about future events, and we make our exit with some sweet Bachata moves by Jon Hughes and Harry Singh. https://youtu.be/s3uaSAanJsU Ready to join in on - [2017 Weekly Video Blog, 8/52](https://www.bspnova.com/2017-weekly-video-blog-852/) - In this week's video blog we introduce the random bell that showed up in the gym recently. Check out the video to see what it's all about! https://www.youtube.com/watch?v=m57yXw9RayY Ready to join the fun? - [2017 Weekly Video Blog, 7/52](https://www.bspnova.com/2017-weekly-video-blog-752/) - Our 7th 2017 Weekly Video Blog is one that we would have rather never made. We are incredibly honored to have had the opportunity to cross paths with Lex, and he will truly never be forgotten. Never above you, never below you, always beside you https://www.youtube.com/watch?v=7KTn9RXAuQk - [2017 Weekly Video Blog, 6/52](https://www.bspnova.com/2017-weekly-video-blog-652/) - Trust me, you're going to want to watch this one the whole way through! In this week's video blog we've got: + Chris's Favorite smoothie recipe + A showdown between coach Geoff and the parking lot squirrels + And, as always, footage of members straight up crushing it https://www.youtube.com/watch?v=0WcWccRcQfo Want to get in on the - [Is This Strength and Conditioning?](https://www.bspnova.com/is-this-strength-and-conditioning-2/) - “I don’t know what this is, but I know this is what my son needs right now. Is this strength and conditioning?” A father recently asked this question as he stood with coach Chris, watching his son’s first full training session here at Beyond Strength Performance NOVA, LLC. His son wasn’t doing the “traditional” strength - [Try Operation Transformation Risk-Free!](https://www.bspnova.com/try-operation-transformation-risk-free/) - Round two of Operation Transformation kicks off on Monday March 6th, and you can grab one of only 20 spots available for just $99 the first month (a $100 savings). [wpdevart_countdown text_for_day="Days" text_for_hour="Hours" text_for_minut="Minutes" text_for_second="Seconds" countdown_end_type="date" end_date="06-03-2017 00:00" start_time="1486647963" end_time="0,1,1" action_end_time="show_text" content_position="center" top_ditance="10" bottom_distance="10" countdown_type="circle" font_color="#000000" button_bg_color="#0000a3" circle_size="130" circle_border="5" border_radius="8" font_size="30" countdown_font_famaly="monospace" animation_type="bounce" - [2017 Weekly Video Blog, 5/52](https://www.bspnova.com/2017-weekly-video-blog-552/) - In our 5th of installment of the 2017 weekly video blog we've got: + Our February Alpha Challenge Announcement + Footage of members putting in worrrrrrk! + Clips from our new lunchtime conditioning (1:09 - 1:12, 1:39 - 1:49) + Athlete Tip of the Week: Wall Corkscrews (2:06) https://www.youtube.com/watch?v=WAly2NcMgSc Want to get - [2017 Weekly Video Blog, 4/52](https://www.bspnova.com/2017-weekly-video-blog-452/) - In our fourth video blog of 2017 we've got some members just absolutely crushing it. Be sure to stick around to the end and see why Beyond Strength Performance NOVA has the best coaches around. No one else takes the time to get better, as a group, like our staff does... https://youtu.be/5u6r929SSqU Interested in checking - [2017 Weekly Video Blog, 3/52](https://www.bspnova.com/2017-weekly-video-blog-352/) - Our third installment of the 2017 video blog is ready to roll! We don't like to make bold claims (yes we do), but this week's video blog is too good not to watch the whole thing... https://youtu.be/tR2UzC0Eov4 Interested in checking out Beyond Strength Performance NOVA, LLC? - [2017 Weekly Video Blog, 2/52](https://www.bspnova.com/2017-weekly-video-blog-252/) - Watch through to the end for: + Footage of members kicking butt - all throughout + Our soccer tip of the week (handcuff hinge) - 2:23 + Skier Kettlebell Swing Tutorial - 2:59 + Behind the scenes with Lori Lindsey - ending https://www.youtube.com/watch?v=A5mpXZbqnhk Interested in checking out Beyond Strength Performance NOVA, LLC? - [The Real Way To Train Like A Soccer Pro](https://www.bspnova.com/the-real-way-to-train-like-a-soccer-pro/) - Every time I here the slogan, “Train Like A Pro,” I cringe- as it usually involves an athlete trying to attempt some advanced jump when they can barely land correctly, or a soccer player attempting a very complex “trick,” or skills, when they have a hard time skipping with proper form. I think to - [Getting Conditioning Right, Part 3 of 3](https://www.bspnova.com/getting-conditioning-right-part-3-of-3/) - In this final installment of our three-part conditioning series, we are going to discuss cardiac output training, or easy weekend training as we've deemed it in-house. As we laid out in parts one and two, we can't go hard every day. While a high-intensity-all-the-time approach might elicit some positive changes on the front end, it - [2017 Weekly Video Blog, 1/52](https://www.bspnova.com/2017-weekly-video-blog-152/) - Coach Chris's goal for 2017 is to do a weekly video blog all 52 weeks of the year... Here's our first! https://www.youtube.com/watch?v=khbrg4w6sDI Interested in checking out Beyond Strength Performance NOVA? - [The ‘I Am Learning’ Mindset](https://www.bspnova.com/i-am-learning-mindset/) - Change is hard—that’s why people have a difficult time doing it. Life is busy, our time is limited, and 1,000 different things are pulling us in 1,000,000 different directions. It’s tough to keep on the path toward progress while also managing the craziness of our everyday lives. That’s the reality we’re faced with as modern - [Why Fast, Sexy Change Isn’t Real Change](https://www.bspnova.com/why-fast-sexy-change-isnt-real-change/) - Here’s something you’ll find easy to believe: most fitness marketing doesn’t tell you the whole truth—shocker, right? From As Seen on TV gadgets, to hyper-fast fat loss advertisements from the new gym around the corner, to detox programs, we are inundated with information that tells us that transformation is low-effort if we only do what - [Getting Conditioning Right, Part 2 of 3](https://www.bspnova.com/getting-conditioning-right-part-2-of-3/) - In continuation of last week's post, we are still on the topic of conditioning. This week's video takes a look at our middle of the week approach to conditioning. When it comes to conditioning, there's been a concerning trend in the personal and group training world over the last few years: more is better, and - [Getting Conditioning Right, Part 1 of 3](https://www.bspnova.com/getting-conditioning-right-part-1-of-3/) - When it comes to conditioning, there's been a concerning trend in the personal and group training world over the last few years: more is better, and harder is best. Conditioning has been approached with a mindset of, "If you're not dead after every workout, what was it for?" And while that might be okay every - [The Laziest Approach to Being Incredibly Fit](https://www.bspnova.com/the-laziest-approach-to-being-incredibly-fit/) - I know what you're thinking- that this title was just to grab your attention- and that may be so, but there's absolute truth to it. We want you to take the laziest approach to being incredibly fit, which you may know this as the minimum effective dose, and we can show you how. What are - [Video: How to Do a Turkish Get Up](https://www.bspnova.com/video-how-to-do-a-turkish-get-up/) - Often imitated, rarely duplicated, the Turkish Get Up is a beast of an exercise! Imagine, you're lying on the floor with a 70# kettlebell, and you need to figure out a way to get that bad mambo overhead, all the way to a standing position, without tearing your shoulder apart and dropping it on your - [Lori Lindsey: My Path with Strength and Conditioning](https://www.bspnova.com/lori-lindsey-my-path-with-strength-and-conditioning/) - We've got a guest post today, from our brand new coach, Lori Lindsey. Bringing Lori on board is one of the easiest decisions we have ever made. Her personality is magnetic, her accolades speak for themselves, and her aspirations align perfectly with where we are looking to take Beyond Strength Performance NOVA, LLC. Beginning November - [Different Grips for Different Lifts](https://www.bspnova.com/different-grips-for-different-lifts/) - One of the biggest mistakes we've been seeing in the gym lately involves the use of the wrong grip for a given lift. Many people don't realize it, but we should be using different grips for different lifts. Today's video should help to get you off on the right foot- er, um, hand. Yeah, hands. - [How Active Are You?](https://www.bspnova.com/how-active-are-you/) - A seemingly simple question, right? But as we've learned over the last few weeks, through the implementation of the brand new quick start guides from Precision Nutrition's Pro Coach, many people grossly overestimate just how physically active they truly are... But before we go there, let's go back a little. What is Pn's Pro Coach? - [Bringing Full Body Tension To Your Pull-Up](https://www.bspnova.com/bringing-full-body-tension-to-your-pull-up/) - The pull-up is one of the most sought after "firsts" that many new members to Beyond Strength Performance NOVA commonly seek. Use the tension techniques in today's video, and you just might get your first, or add reps to what you've already gotten! https://www.youtube.com/watch?v=wFq9S2ZyMGU Interested in checking out the BRAND NEW Beyond Strength Performance NOVA - [Video: 4 Drills to Help Dial In Your Hinge](https://www.bspnova.com/video-4-drills-to-help-dial-in-your-hinge/) - The hinge is arguably the most important pattern for everyone to learn. The hinge sets us up to RDL, deadlift, swing, clean, bent over row, hit an athletic stance, jump, etc... Unfortunately, it's also commonly performed incorrectly. In this week's video, we present four drills to help dial in your hinge. Now, you don't need - [The Best Nutrition Habit, Ever](https://www.bspnova.com/the-best-nutrition-habit-ever/) - Our nutrition habits can make or break our body composition goals. Today we show you the best nutrition habit, ever. You don't need to count macros to get lean. In fact, eating "by the clock" completely overrides the most accurate caloric intake gauge available: How do you feel? Eating "by the clock" is strict adherence - [Video: Fixing the Bent Over Row](https://www.bspnova.com/video-fixing-the-bent-over-row/) - The bent over row is arguably the king of upper body pulling. It requires a strong hinge, solid core strength, and great body awareness to pull it off successfully. But, unfortunately, it's often butchered. In today's video we show you how to progress the bent over row with pattern assistance. Fixing the Bent Over Row - [Balance for Abs](https://www.bspnova.com/balance-for-abs/) - [Pictures of the new gym at the end!] Today we start with a story- a true story that happened recently, right here at BSP NOVA. But first, a little background info... Every time a member finishes a semi-private training phase, we have a brief discussion to see where their head is at. That discussion typically - [We're Moving!!](https://www.bspnova.com/were-moving/) - We are super-duper pumped to announce that our new location is under construction! We are moving just under a mile down the road, and adding a TON of awesome stuff. We'll be making periodic announcements and updates over the next few weeks. As of now, we plan to be open the first week of October! - [Screwing Up is Normal](https://www.bspnova.com/screwing-up-is-normal/) - All too often we see valiant efforts run off the tracks because someone screwed up. But we're here to tell you that EVERY hero screws up. Real heroes grow from their blunders, only making them stronger in the long-run. And the best news? You are the hero of your own story... The Hero's Journey According - [The Coffee of Exercise](https://www.bspnova.com/the-coffee-of-exercise-neural-charge-training/) - Coffee is everyone's best friend, amiright?! Well today I'd like to introduce the coffee of exercise, neural charge training. Seriously, neural charge training is like caffeine to your central nervous system (CNS), and when used correctly, can do a handful of awesome things: Wake you up Prepare you for heavy strength work Build explosiveness Teach - [3 Ways BSP NOVA is NOT Your Average Gym](https://www.bspnova.com/3-ways-bsp-nova-is-not-your-average-gym/) - It's been a crazy couple of weeks, with Summer coming to a close and all. Vacations are winding down, kids are going back to school, and families' schedules are returning to varying degrees of normalcy. It's the time of year where lots of new faces start popping up around the gym. People are looking to - [CrossFit: Movement, Strength, Skill and Fitness](https://www.bspnova.com/crossfit-movement-strength-skill-and-fitness/) - Today's post is a re-run of an article that BSP NOVA superstud, Todd Bumgardner, wrote in 2013 for our old website. It has continued to be shared and viewed regularly over the years, and with last week's post, "Do I Need to Get in Shape Before Wokring Out?", it seemed like an appropriate time to - [Video(s): Med Ball Throws for Power](https://www.bspnova.com/video-med-ball-throws-for-power/) - Med ball throws are an excellent tool in the tool box for implementing power training into just about anybody's fitness program. Check out today's video to learn a little more: Med Ball Throws for Power [youtube]https://www.youtube.com/watch?v=-k8Gtpv6pPE[/youtube] When: Early in the program, after warm-ups. Why: Including med ball throws is an easy way to get more - [Do I need to get in shape before starting to work out?](https://www.bspnova.com/do-i-need-to-get-in-shape-before-starting-to-work-out/) - I can't even begin to tell you how many times I've sat across from someone during a consultation, and they drop the following question: "Do I need to be in shape before I start working out?" And a few years ago, I would have unequivocally said: "No! Why would you ask such a silly question??" - [Video: Thunder in the Gym](https://www.bspnova.com/video-thunder-in-the-gym/) - In this week's video we explore a mysterious phenomena happening at Beyond Strength Performance NOVA- thunder in the gym. To be honest, it's intermittent, but it happens. It's like the gym has it's own ecosystem. So we did a little research and found the root cause. Check out today's video to see what's up: https://www.youtube.com/watch?v=rEeMKtq6Dj4 - [Dominate the Day](https://www.bspnova.com/dominate-the-day/) - Maybe you've felt like I have in the past: There's not enough hours in the day to get it all done. You find yourself lying awake at night, running off your to-do list, fearful you'll forget something. Or even worse, you can't figure out what you need to do in the first place, as you lie - [Video: How to Use the Ab Wheel Rollout](https://www.bspnova.com/video-how-to-use-the-ab-wheel-rollout/) - In this week's video we cover four ab exercises that prepare us to perform the ab wheel rollout properly. Check it out: https://www.youtube.com/watch?v=XMAT71gMswU Let's Review the Main Points of Building to a Great Ab Wheel Rollout: Use the quadruped cat-cow and quadruped rocking to feel the difference between movement from the spine (cat-cow) vs. movement - [Was It Worth It?](https://www.bspnova.com/when-actions-dont-align-with-intentions/) - When I was growing up I kind of got in trouble. A lot. Not big trouble, but I definitely pushed the envelope quite often. If something happened, there I was! For instance, in the first grade I got in trouble in class for something I don’t even remember. But, I do remember that the punishment - [Video: How to Use the Rower](https://www.bspnova.com/video-how-to-use-the-rower/) - In this week's video we dissect the rower. How not to do it. How to do it. We've got you covered. Check out the video: https://www.youtube.com/watch?v=wvR9-_Ff5zU Let's review how to use the rower (like a boss) Don't: Press the rower Twerk tumble Hit the eject button Pop wheelies Do: Set the foot adjustment so that - [Video: 4 Must-Haves for a Great Kettlebell Swing](https://www.bspnova.com/video-4-must-haves-for-a-great-kettlebell-swing/) - In this week's video we cover the 4 must-haves for a great kettlebell swing. Check it out: https://www.youtube.com/watch?v=Py6SVG2eTGg Let's review the 4 Must-Haves for a Great Kettlebell Swing: Use a consistent set-up. Look it doesn't need to be the one that we show in the video, but make it the same, every time. Practice the - [Lean Launch Pays Back](https://www.bspnova.com/lean-launch-pays-back/) - Our first round of Lean Launch just wrapped up, and the results are awesome! Everyone that showed up consistently made considerable progress in just six short weeks. How'd they do it? By building a solid foundation... What's a solid foundation consist of? Great nutrition habits Consistent, sustainable workouts and physical activity Stress management strategies What - ["What Has BSP NOVA Done for You?"](https://www.bspnova.com/what-has-bsp-nova-done-for-you/) - For this week's blog post, we decided to ask the members of Beyond Strength Performance NOVA a simple question... "What has BSP NOVA done for you?" The results were awesome... here's what they had to say: Chris Holtz BSP NOVA has changed the way I feel about working out. I never knew being part of - [Video: How to set up for a more consistent kettlebell swing!](https://www.bspnova.com/video-how-to-set-up-for-a-more-consistent-kettlebell-swing/) - In this week's video we address a common error with regards to the kettlebell swing- the set up. https://www.youtube.com/watch?v=ywIgfnyT6gg Live in Northern Virginia and looking to check out Beyond Strength Performance NOVA? - [Video: Improve your deadlift setup!](https://www.bspnova.com/video-improve-your-deadlift-setup/) - Have you ever used an analogy to help get your point across? Of course you have! Well, we use analogies all of the time in the gym... Check out today's video to see what we mean, using the deadlift as an example: https://youtu.be/X8kY7W-EG78 Ready to check out Beyond Strength Performance NOVA? - [Video: How to Do a Proper Lunge](https://www.bspnova.com/video-how-to-do-a-proper-lunge/) - In this week's video we cover the lunge. We often find that when people express a fear of lunges, due to a history of knee pain with the movement, these simple form corrections can leave them pleasantly surprised. https://www.youtube.com/watch?v=weCO9zLJea4 Give these simple form corrections a go with your lunge, and let us know how it works - [Video: How to PROPERLY Plank](https://www.bspnova.com/video-how-to-properly-plank/) - If you've ever participated in a workout routine, you've probably done a plank or two. But have you done them correctly? Check out the video to maximize the plank's benefits! https://www.youtube.com/watch?v=v1EZuBiBqhg Ready to come check us out? - [Video: Where should my feet be when I squat?](https://www.bspnova.com/video-where-should-my-feet-be-when-i-squat/) - We commonly experience one of two things: 1) Individuals come in to the gym and squat with their feet too straight forward, robbing mobility (depth) from their squat 2) Individuals at the gym ask, "where should my feet be when I squat (and deadlift)?" Well here you go... https://youtu.be/7LGOLki7_VY - [4 Personal Transformation Must-Have's](https://www.bspnova.com/4-personal-transformation-must-haves/) - Many people hit the gym looking for the same thing: fat loss. But most of those people miss the mark on at least one of four personal transformation must-have's! But you're ready to kick it into action and finally crush these fat loss goals, huh? Well, great! Let's look at the four things you should - [Lean Launch 6-Week Transformation Kick-Starter Program (next round starting 8/14)!](https://www.bspnova.com/lean-launch-6-week-transformation-kick-starter-program/) - This post is going to be short and sweet, because you just have to go see this for yourself... We have finally launched our 6-week transformation kick-starter program!! If you’re serious about finally conquering your fat loss goals, you’ve come to the right place! Lean Launch is designed to arm you with all of the - [BMI at the Dr's Office](https://www.bspnova.com/bmi-at-the-drs-office/) - I need to start by saying that I honestly never planned on making a post like this one. But, a situation occurred a few months ago with one of our BSP NOVA family members on a routine visit to the Dr's office, and here we are. Meet Victoria: Victoria is a lifelong athlete, most recently - [Flashy Friday: Bottoms Up Kettlebells!!](https://www.bspnova.com/flashy-friday-bottoms-up-kettlebells/) - This week's #FlashyFriday, we bring back the kettlebells! This time around we are going to play around and have a little fun with bottoms up work! There's a little bit of flexing involved, I mean who doesn't like that?? So grab a kettlebell, or two, watch the video, and PLAY!! Don't stress over sets, reps, - [Technique Tuesday: 90/90 Isometric Movement Pathway with Kettlebell Rack](https://www.bspnova.com/technique-tuesday-9090-isometric-movement-pathway-with-kettlebell-rack/) - Technique Tuesday is back again! This week we look at the 90/90 Isometric Movement Pathway with Kettlebell Rack. The 90/90 Isometric Movement Pathway drill is an awesome motor control exercise for the hips. We have been playing around for a while now with using load to increase tension. One of the variations we have grown - [Flashy Friday: Fun with Band and Bells](https://www.bspnova.com/flashy-friday-fun-with-band-and-bells/) - Happy Friday! I know, I know- we disappeared on you guys there for a while. Well, Thanksgiving, new member madness, and all things wonderful have kept us off the blog for a little... but we are back!! This week's Flashy Friday is a fun one involving: One 4-6 ft. PVC pipe Two 1 inch superbands - [Technique Tuesday: SFG Snatch Test](https://www.bspnova.com/technique-tuesday-sfg-snatch-test/) - Whether you're thinking about obtaining your Strong First Girya (SFG) certification, or you just want to tackle the 100 snatches in 5:00 benchmark, there are a lot of different approaches out there. Today, I'm going to show you what I've found to be the easiest, most efficient approach to pass the snatch test... First things - [Flashy Friday: Parallette Challenge](https://www.bspnova.com/flashy-friday-parallette-challenge/) - Happy Friday the 13th!!!! This week's Flashy Friday is horrifyingly terrible- yet awesome. How appropriate, right?! It's not so much a hard exercise- which it is- as it is a challenge to all comers... Think you're up for it?? (click me ⇓⇓⇓⇓⇓) *Jon makes this look easier than I (Chris) do... you can watch my go - [Flashy Friday: Building the Pistol Squat](https://www.bspnova.com/flashy-friday-building-the-pistol-squat/) - You may have noticed that we missed Technique Tuesday this week. Well, we received our brand new InBody570 on Tuesday (check it out here), so we wound up not doing a post! But, that's okay because today we are going to do Flash Friday, with a little Technique Tuesday twist, and it's on the pistol - [Flashy Friday: Inverted Row + Kettlebell Press](https://www.bspnova.com/flashy-friday-inverted-row-kettlebell-press/) - 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 - [Technique Tuesday: Where are You in The Matrix?](https://www.bspnova.com/technique-tuesday-where-are-you-in-the-matrix/) - Fact: EVERYONE struggles with certain movements in the gym. Double Fact: Not everyone approaches improving the skill of movement in the same way. So what do we do at Beyond Strength Performance NOVA, LLC? We use the 4x4 Matrix to break movements down and address the needs of the individual. We find modifications of the - [Flashy Friday: You'll Just Have to Watch](https://www.bspnova.com/flashy-friday-youll-just-have-to-watch/) - 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!! ⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓ https://www.youtube.com/watch?v=DDhGH42CKv0 We are not saying to try this - [Technique Tuesday: Blocked Knee Hinge with Foam Roller](https://www.bspnova.com/technique-tuesday-blocked-knee-hip-hinge-with-foam-roller/) - There's two really common mistakes that many people make with their hinge: the knees move forward too much and/or the hips don't move backwards. Well, coach Kevin Ives has an awesome drill he started using with our BSP family that has connected the dots for a lot of people with the hinge. Introducing the Blocked - [Obtaining the Impossible](https://www.bspnova.com/obtaining-the-impossible/) - Until the Wright Brothers obtained the first powered flight in 1903, it was impossible. Think about that... how many planes do you see in the sky today? Step outside, right now. Look up. I'll bet if you waited just a few short minutes you'd see at least one! There was a wonderful little short four-year - [Flashy Friday: Foam Roller Walkout](https://www.bspnova.com/flashy-friday-foam-roller-walkout/) - 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 ⇓⇓⇓) https://www.youtube.com/watch?v=CtNXv3gRgT4 As always, hit us on the social medias (everywhere) if you give this a go, with - [Technique Tuesday: Bent Over Row](https://www.bspnova.com/technique-tuesday-bent-over-row/) - 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 - [#FlashyFriday: Strict Muscle-Up](https://www.bspnova.com/flashyfriday-strict-muscle-up/) - Another week rolling to a close, which means our third installment of #FlashyFriday is here! This week we are going over the STRICT muscle-up... Boom! The strict muscle-up is not easy, but with a few simple cues/drills, it's more attainable than many people think. Kettlebell = False Grip on Rings This realization has been one - [Technique Tuesday: 2 Quick Tips for the Kettlebell Snatch](https://www.bspnova.com/technique-tuesday-2-quick-tips-for-the-kettlebell-snatch/) - The kettlebell snatch is an amazingly display of tension and relaxation combined when performed properly. Two of the common ways that people make mistakes with their snatches are through breathing, as well as dropping the kettlebell on to the forearm at the top of the snatch. Today we have two simple drills that will help - [Flashy Friday: J-Rock Special](https://www.bspnova.com/flashy-friday-j-rock-special/) - Happy Friday!! We are back again this week with the latest edition of Flashy Friday... This time around we are getting after the J-Rock Special. The J-Rock Special is Coach Johnny "J-Rock" Johnson's (pictured above) specialty. It was made famous by one of his athletes, Jordan Burroughs, doing it in a tv commerical (see below). - [Flashy Friday: One Arm Chin-Up Variation](https://www.bspnova.com/flashyfriday/) - So this week, we start a whole new hashtag. We don't know if it's new or not, but it's new for us... and we are taking it over! #FlashyFriday is here! So Flashy Friday is all about showing off some more advanced, "flashy" techniques, for some of you that are ready, to play around with. - [Beyond Strength Performance Essentials](https://www.bspnova.com/beyond-strength-performance-essentials/) - 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 - [I Am Not Afraid to Lift with Artemis Scantalides Coming October 3rd and 4th](https://www.bspnova.com/i-am-not-afraid-to-lift-with-artemis-scantalides-coming-october-3rd-and-4th/) - Beyond Strength Performance NOVA, LLC is PUMPED to host Artemis Scantalides for her "I am Not Afraid to Lift Seminar" on Saturday the 3rd, as well as her half day "Keep It Simple Nutrition And Conditioning Seminar" on Sunday the 4th. These are two CAN'T MISS days! My wife, Jess, and I had the opportunity - [Hormesis: Why You Might Not Be Reaching Your Goals](https://www.bspnova.com/hormesis-why-you-might-not-be-reaching-your-goals/) - 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, - [Fat Loss Seminar Recap + New Small Group Training Program Launch!](https://www.bspnova.com/fat-loss-seminar-recap-new-small-group-training-program-launch/) - Last night's fat loss seminar went great! Everyone that came out walked away with a bunch of simple information that yields big results, and they could implement that knowledge immediately to tackle their fat loss goals. But, we did not want the benefit to end there, so have created a recorded webinar that summarizes most of the information - [FREE Fat Loss Seminar!](https://www.bspnova.com/free-fat-loss-seminar/) - Are you looking to drop some unwanted body fat? Not sure where to start? Well you're in luck!! We are hosting a completely free talk on just that, Monday February 9th, 2015 at 7:30pm! We will be covering a broad range of topics pertaining to fat loss, with looooots of "Monday takeaways," or things you - [How do you warm up? (FREE warm up inside!)](https://www.bspnova.com/how-do-you-warm-up/) - 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 - [Kevin Breeden's Story of Progress with Beyond Strength Performance NOVA](https://www.bspnova.com/kevin-breedens-story-of-progress-with-beyond-strength-performance-nova/) - As many of you know, we have a lot of transformations that take place in Beyond Strength Performance NOVA. And while every transformation is special, every now and then one comes along that really grabs your attention. We have been working with Kevin Breeden for a looooong time now, and I wanted to share- or - [Preventing Shoulder Aches and Pains](https://www.bspnova.com/preventing-shoulder-aches-and-pains/) - Beat up, painful shoulders are a common occurrence in many a lifter's life, but it doesn't need to be this way. With a simple screen and a few exercises during the time you would usually use for rest, you may be able to prevent many of these common shoulder aches and pains. The Functional Movement - [Progressing the Turkish Get-Up](https://www.bspnova.com/progressing-the-turkish-get-up/) - The Turkish get-up is an awesome test of overall strength and mobility. When performed properly, it is a beautiful thing- as Pavel says, loaded yoga. However, it's not an exercise that one runs out and masters on day one. - [Introducing Metabolic Conditioning Classes and the MYZONE System to our Semi-Private Training](https://www.bspnova.com/introducing-metabolic-conditioning-classes-and-the-myzone-system-to-our-semi-private-training/) - Any good business person will tell you that you can't track that which you don't test. Should fitness be any different? Here at Beyond Strength Performance NOVA, we think not... A few months ago we added the MYZONE heart rate training system to Beyond Strength Performance NOVA as a means to track and individualize our - [Alpha Challenge Winner Profile: An Interview with BSP NOVA Member, Ismael Gonzalez](https://www.bspnova.com/alpha-challenge-winner-profile-an-interview-with-bsp-nova-member-ismael-gonzalez/) - Alright guys, last week's Alpha Challenge winner was Ismael Gonzalez. Ismael is a really interesting dude- he's old enough to be my dad (sorry Ish, I had to, lol!), and yet he can hang with the youngest guys in the gym on just about anything... I sent him a few interview questions and invited him - [Alpha Challenge Winner Profile: An Interview with BSP NOVA Member, Matt Koldewey](https://www.bspnova.com/alpha-challenge-winner-profile-an-interview-with-bsp-nova-member-matt-koldewey/) - Matt Koldewey. Matt's the little brother of Nick Koldewey (the strapping young lad seen in the American flag tank, below). Nick is a SOLID, all around good dude. He recently shipped off to Officer Leadership Training School, and he will then go on to Ranger School from there. Nick invited Matt to BSP NOVA just - [Feedback on Heart Rate Based Conditioning Part 1: A Guest Post by Scott Tribby of Ranfone Training Systems](https://www.bspnova.com/feedback-on-heart-rate-based-conditioning-part-1/) - Hey guys- unless you've been living under a rock, you've been seeing me talk about using heart rate based conditioning to dictate some parameters of your work and rest. And while I do love to write, Scott Tribby reached out to me and offered to write a guest blog about just that! [Ranfone Training is - [LIMITED TIME ONLY OFFER -Where's Your Transformation?](https://www.bspnova.com/limited-time-only-offer-wheres-your-transformation/) - Happy Monday, everybody! Have you seen any of the pictures of our member transformations? Well, if not, we've included some in this post for you to see. My real question is- WHERE'S YOUR TRANSFORMATION PHOTO? For those ready to pull the trigger on the body of your dreams, we can draw the map for YOU- - [What Does YOUR Heart Rate Do During a Barbell Complex?](https://www.bspnova.com/what-does-your-heart-rate-do-during-a-barbell-complex/) - Interested in dropping fat and increasing strength, all while becoming a conditioned athlete? A lot of people wear heart rate monitors for steady state cardio... But have you ever worn a heart rate monitor to see the fluctuations during a strength session? This is something that we've been doing over the last few months, and - [Our Greatest Before and After Yet](https://www.bspnova.com/our-greatest-before-and-after-yet/) - This weekend I had a dream come to fruition. I asked the girl of my dreams to marry me and she said, YES! For those of you that have been asking (namely, every single one of my female clients) here is the story of how this all went down. A few weeks ago I decided - [Quick Snack!](https://www.bspnova.com/quick-snack/) - Hey guys, happy Friday! I just wanted to drop a quick snack recipe (with video) on you before you rush off to have too much fun on the long weekend. Who doesn't like Lara Bars? Well, I'm about to show how quick and easy they are to make on your own! These things are great - [Full Body TRX Routine](https://www.bspnova.com/full-body-trx-routine/) - Sometimes less is more... I think that this statement holds true more often than not. Mo' Money, mo' problems, right? Well less is definitely more when it comes to strength training routines. Many people are surprised at how simple our training can look from the outside looking in, but don't mistake simple for easy [thanks - [Kenny Gaudreau: An Intervew with the Hardest Working Fighter I Know](https://www.bspnova.com/kenny-gaudreau/) - Kenny Gaudreau is a member of our gym that happens to be down south working with the military currently. He has successfully juggled the military life with his training to win his professional mixed martial arts debut this past weekend on May 11, 2013. Kenny is a solid dude with some of the most - [Jon Hughes: A Story (interview) of Progression Through Perseverance](https://www.bspnova.com/jon-hughes-a-story-interview-of-progression-through-perseverance/) - So continuing with our interviews of clients, next up we have Jon Hughes. Jon is a professional mixed martial arts fighter that trains with us. His story has been all over our blog in the past, and a lot of people can learn from his drive to overcome failure... . 1.) Alright dude, so - [Chas Evans: An Interview on Regaining Your Health in College](https://www.bspnova.com/chas-evans-an-interview-on-regaining-your-health-in-college/) - Hey guys and gals! Welcome to the BRAND NEW Beyond Strength Performance NOVA website. We are still doing a lot of work on the site, but I couldn't wait any longer to start posting here! This first post is an interview with Chas Evans. Chas is a client and friend of mine that did his ## Pages - [Beyond Strength](https://www.bspnova.com/) - Training, nutrition, and daily coaching for results that actually stick. - [Primed & Powerful](https://www.bspnova.com/primed-powerful/) - [New to Beyond Strength?](https://www.bspnova.com/new-to-beyond-strength/) - [Roadmap Questionnaire](https://www.bspnova.com/roadmap-questionnaire/) - [Privacy Policy](https://www.bspnova.com/privacy-policy/) - Last Updated: January 28th, 2026 Beyond Strength Performance NOVA, LLC (“Beyond Strength,” “we,” “us,” or “our”) respects your privacy and is committed to protecting it. 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Please take your time with the following questions: - [The Kettlebell Mile](https://www.bspnova.com/kettlebell-mile/) - [Built & Brave Preview](https://www.bspnova.com/built-brave-preview/) - [Beyond the 90-Day Progress Review](https://www.bspnova.com/90-day-progress-review-3/) - [Hybrid Performance](https://www.bspnova.com/hybrid-performance/) - [Thank You!](https://www.bspnova.com/thank-you/) - Your Free Intro form was successfully submitted and we'll reach out via text message shortly. Thank you! You have successfully opted-in to receive notification and promotional SMS from Beyond Strength. Please reply STOP if you need to Opt-out in the future. - [Beyond Strength Access Questionnaire](https://www.bspnova.com/beyond-strength-access-questionnaire/) - [Hybrid Performance](https://www.bspnova.com/hybrid-performance-100-off/) - [MEMBERSHIP OPTIONS](https://www.bspnova.com/memberships/) - [Nutrition Coaching](https://www.bspnova.com/nutrition-coaching/) - [Beyond Strength Intake Questionnaire](https://www.bspnova.com/beyond-strength-intake-questionnaire/) - [Resources](https://www.bspnova.com/resources/) - [Week 1: Setting a Baseline + QnA + Action Steps](https://www.bspnova.com/4-weeks-simple-effective-efficient-program-design-fall-2019/week-1-setting-baseline-qna-action-steps/) - [Selection Prep Questionnaire](https://www.bspnova.com/selection-prep-questionnaire/) - [Free Intro](https://www.bspnova.com/free-intro/) - [90-Day Progress Review](https://www.bspnova.com/90-day-progress-review-2/) - [90-Day Progress Review](https://www.bspnova.com/90-day-progress-review/) - LET'S GET YOU SCHEDULED! Please fill out the form and we'll be in touch to schedule shortly. - [Bring a Buddy Week](https://www.bspnova.com/bring-a-buddy-week/) - [Roadmap Questionnaire](https://www.bspnova.com/roadmap-questionnaire-2/) - [BEYOND BUCKS](https://www.bspnova.com/beyond-bucks/) - COMING SOON... - [Train with Beyond Strength... from ANYWHERE!](https://www.bspnova.com/train-with-beyond-strength-from-anywhere/) - [Beyond Strength Turns 10!](https://www.bspnova.com/beyond-strength-turns-10/) - [Member Poll: Evening Hours](https://www.bspnova.com/member-poll-evening-hours/) - [Experience More](https://www.bspnova.com/experience-more/) - [7 Mistakes that are Killing Your Fitness](https://www.bspnova.com/7-mistakes/) - [Ultimate Transformation Gratitude Giveaway Application Form](https://www.bspnova.com/ultimate-transformation-gratitude-giveaway-application-form/) - [Black Friday Sale](https://www.bspnova.com/black-friday-sale/) - [BSP NOVA Virtual Coaching Application](https://www.bspnova.com/virtual-coaching-application/) - BSP NOVA Virtual Coaching Application - [Whadya Do?](https://www.bspnova.com/whadya-do/) - Whadya Do? Super appreciative of you taking the time to help us better understand where YOU, one of our rockstar-standout members, spend your time and attention. Our hope is that the following questions (well, your answers anyways) will help to make us aware of people, brands, and businesses that we should potentially get to know. - [BSP NOVA 12 Week Program Intake Questionnaire](https://www.bspnova.com/bsp-nova-12-week-program-intake-questionnaire/) - Congratulations! You just made a great decision in applying to take part in BSP NOVA'S 12-Week Transformation Program! Now, before we get started, we want to make sure this is the right program for YOU! So, we're going to ask you to do three really simple things before coming in... Please take the time - [Certainty Session](https://www.bspnova.com/assessment-process/) - Unlike the initial meeting you've likley experienced at other gyms, our Certainty Session is NOT a sales pitch, nor is it used to merely take up time... We start off with a tour of the gym and get to know each other a little, meet some of our staff, and check out any - [Precision Nutrition Monthly Check-In](https://www.bspnova.com/precision-nutrition-monthly-check-in/) - [Staying Home & BSP NOVA](https://www.bspnova.com/staying-home/) - [Strength Faction Summer 2020 Enrollment!](https://www.bspnova.com/strength-faction-summer-2020-enrollment/) - [#StayAtHome Member Experience Questionnaire](https://www.bspnova.com/stayathome-member-experience-questionnaire/) - [COVID-19 Reopening Survey](https://www.bspnova.com/covid-19-reopening-survey/) - [#StayAtHome Assessment & Goal-Setting Questionnaire](https://www.bspnova.com/stayathome-assessment-goal-setting-questionnaire/) - [How's Your #StayAtHome Self-Care?](https://www.bspnova.com/hows-your-stayathome-self-care/) - [Schedule Your Certainty Session](https://www.bspnova.com/schedule-your-certainty-session/) - [Member Login](https://www.bspnova.com/member-login/) - [wlm_loginurl] - [4 Weeks to Simple, Effective, and Efficient Program Design](https://www.bspnova.com/4-weeks-to-simple-effective-efficient-program-design/) - [Ryan Alam Fundraiser](https://www.bspnova.com/ryan/) - [E2 Optics $5K Giveaway](https://www.bspnova.com/e2-optics-giveaway/) - [Hours](https://www.bspnova.com/schedule/) - [GET YOUR FIRST CHIN-UP (AND BEYOND)](https://www.bspnova.com/get-first-chin-beyond/) - [Member Experience Questionnaire](https://www.bspnova.com/member-experience-questionnaire/) - [Week 4: Program Design (Part 2)](https://www.bspnova.com/4-weeks-simple-effective-efficient-program-design-fall-2019/week-4-program-design-part-2/) - [4 Weeks to Simple, Effective, Efficient Program Design - Fall 2019](https://www.bspnova.com/4-weeks-simple-effective-efficient-program-design-fall-2019/) - [Week 3: Program Design (Part 1)](https://www.bspnova.com/4-weeks-simple-effective-efficient-program-design-fall-2019/week-3-program-design-part-1/) - [Week 2: New Member Intake, Interviews, Assessment, & On-Boarding](https://www.bspnova.com/4-weeks-simple-effective-efficient-program-design-fall-2019/week-2-new-member-intake-interviews-assessment-boarding/) - [LIMITED TIME OFFER!](https://www.bspnova.com/black-friday-giveaway-2/) - [River Bend Middle School Giveaway](https://www.bspnova.com/river-bend/) - [SUCCESS!](https://www.bspnova.com/black-friday-success/) - [4 Weeks to Clear and Effective Coaching for Personal Trainers and Fitness Coaches](https://www.bspnova.com/4-weeks-to-clear-and-effective-coaching-for-personal-trainers-and-fitness-coaches/) - [MERRITT PROPERTIES $5K GIVEAWAY](https://www.bspnova.com/merritt-properties-5k-giveaway/) - [Exclusive 1-Day Program Design Seminar](https://www.bspnova.com/exclusive-1-day-program-design-seminar-2/) - [Hey, DHL!](https://www.bspnova.com/dhl/) - [The 6 Keys to Look, Move, and Feel Amazing Over the Age of 35](https://www.bspnova.com/the-6-keys-seminar/) - [Membership Cancellation Request](https://www.bspnova.com/membership-cancellation-request/) - WE’D HATE TO SEE YOU GO... If you’re sure you’d like to cancel, please complete and submit the form below. This will serve as your written notice, submission of the online form MUST be completed 15 days prior to your next billing date. If you decide to reactivate your membership in the future (and we - [Membership Hold Request](https://www.bspnova.com/membership-hold-request/) - Heading away for work? Traveling? This is not a membership cancellation request. You have the option to put your automatically recurring monthly membership on hold for up to 3 months per year. Additional hold times possibly granted in special circumstances. We ask for your membership hold request to be submitted 15 days before your next - [Perfect = Failure](https://www.bspnova.com/16-weeks-of-fat-loss-nutrition-coaching/perfect-equals-failure/) - You're welcome for that ridiculous picture on the left. It was taken May 30th 2007 during my bodybuilding days, in my parents' kitchen, but that's a story for another time. The middle picture was taken in July of 2015 and is the result of slooooowly pushing my own training and nutrition to the back burner - [Eat Slowly and Stop at 80% Full](https://www.bspnova.com/16-weeks-of-fat-loss-nutrition-coaching/eat-slowly-and-stop-at-80-percent-full/) - This lesson is about something that many of you struggle with. How do I know? Almost every single person brings it up in their initial consultation when they join the gym. Energy balance. Based on the pocket nutrition guide, you know that we are definitely not pushing any kind of restriction that many people associate - [Strength Camp](https://www.bspnova.com/strength-camp/) - [Staff](https://www.bspnova.com/staff/) - [Give $100, Get $100!](https://www.bspnova.com/give-100-get-100/) - [Nutrition Coaching](https://www.bspnova.com/nutrition/) - [16 Weeks of Fat Loss](https://www.bspnova.com/16-weeks-fat-loss-sign-up/) - [Hey, Ridgetop Neighbors!](https://www.bspnova.com/ridgetop/) - [Hey, Ridgetop](https://www.bspnova.com/hey-there/) - [Hey, Teachers!](https://www.bspnova.com/hey-teachers/) - [Strength Camp FREE Week!](https://www.bspnova.com/strength-camp-3-free/) - [Nutrition](https://www.bspnova.com/nutrition-lesson/) - “To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld Eating is a beautiful thing. It’s a part of life that brings us enjoyment, the chance to experiment and learn, and it gives our bodies fuel for living good lives. It’s easy, however, to take this beautiful thing and - [The Most Overlooked Part of the Transformation Process](https://www.bspnova.com/the-most-overlooked-part-of-the-transformation-process/) - A Case for Stillness “Learning how to be still, to really be still and let life happen—that stillness becomes a radiance.” -Morgan Freeman Stillness is defined as “the absence of movement or sound.” How much of that do you have in your daily life? Are there any spots where there is any kind - [How's Your Movement?](https://www.bspnova.com/hows-your-movement/) - On Moving Well “Strength and growth come only through continuous effort and struggle.” -Napoleon Hill Tension makes us grow. You can consider that in the literal sense, putting muscles under tension is what increases their size. And it’s true in the figurative sense, the tension of a self-determined struggle gives us the means - [Mindset 101](https://www.bspnova.com/mindset-101/) - Mindset Introduction: A Transformational Mindset “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” -Thomas Jefferson The fastest way to improve your life is to improve the way that you think about it. That’s especially true - [Community](https://www.bspnova.com/community/) - “Every successful individual knows that his or her achievement depends on a community of persons working together.” -Paul Ryan No person is an island—none of us exist in isolation, we’re all connected in some way. That connection is important. When acknowledged, nurtured, and used for the good, we flourish with everyone else around us. - [$1 for One Week!](https://www.bspnova.com/1-for-one-week/) - [Hey, Costco!](https://www.bspnova.com/hey-costco/) - [Group Training](https://www.bspnova.com/group-training/) - [AOL Day Off Workout!](https://www.bspnova.com/aol-day-off-workout/) - Warm-ups Bretzel with Diaphragmatic Breathing 1 x 5 breaths/side https://www.youtube.com/watch?v=doTwIVBTboQ Lumbar Locked T-Spine Rotation 1 x 8/side https://www.youtube.com/watch?v=RfE5qLrpXvY Push-up EQI 1 x :10-:15/each pause https://www.youtube.com/watch?v=0k1xXl7QuiY Leopard Crawl 1 x 20 yds https://www.youtube.com/watch?v=FisvUTNhZmI 1/2 Kneeling Active Hip Flexor Stretch + Split Squat 1 x 5/side https://www.youtube.com/watch?v=azXdpMBs4nU Squat w/ Rotation and Extension - [Contact - Test](https://www.bspnova.com/contact-test/) - [Contact](https://www.bspnova.com/contact/) - [Internships](https://www.bspnova.com/beyond-strength-performance-nova-internship-program/) - Internship Course Description The Beyond Strength Performance NOVA, LLC (BSP NOVA) fitness coaching internship is a twelve to sixteen-week experiential learning program directed by Todd Bumgardner, MS, CSCS, and Chris Merritt, BS Kinesiology. The program is designed to help exercise science and kinesiology students, interested in pursuing a career as a strength coach or - [Homepage - Fitness -backup](https://www.bspnova.com/homepage-fitness-backup/) - [About](https://www.bspnova.com/about/) - [test1](https://www.bspnova.com/test1/) - [Sample Page](https://www.bspnova.com/sample-page/) - This is an example page. It's different from a blog post because it will stay in one place and will show up in your site navigation (in most themes). Most people start with an About page that introduces them to potential site visitors. It might say something like this: Hi there! I'm a bike messenger - [You're in!](https://www.bspnova.com/youre-in/) - Congratulations! You've successfully registered for Kettlebell Classes at Beyond Strength Performance NOVA, LLC! We can't wait to meet you, and see you through this journey in health and fitness. Before we get started we just need you to fill out a few forms. Below you will find a personal information form (hi, we want to - [Learn to Use Kettlebells](https://www.bspnova.com/kettlebell-classes/) - Want to learn to use kettlebells- the right way? https://www.youtube.com/watch?v=TCNCvCyxpbw How about in a 6-week class designed by a StrongFirst kettlebell instructor? Ours are, for one important reason: QUALITY. [StrongFirst is the gold standard in kettlebell training and instruction] The kettlebell is a great tool for developing a strong and lean body, - [Manual Therapy](https://www.bspnova.com/manual-therapy/) - Our Manual Therapy program is run by strength coach, and Licensed Massage Therapist, Todd Bumgardner, MS, CSCS, LMT. Todd has been a practicing massage therapist since 2013, and his non-traditional massage therapy approach incorporates Orthopedic Massage and Movement Therapy. Have a specific issue that’s been nagging you? Maybe you’ve been dealing with chronic pain - [Operation Transformation ($$)](https://www.bspnova.com/start-here/operation-transformation/) - Ready to change your body and reach your fitness goals? Operation Transformation will help you do just that. Registration for the next round of Operation Transformation closes in: [wpdevart_countdown text_for_day="Days" text_for_hour="Hours" text_for_minut="Minutes" text_for_second="Seconds" countdown_end_type="date" end_date="06-03-2017 00:00" start_time="1486647963" end_time="0,1,1" action_end_time="show_text" content_position="center" top_ditance="10" bottom_distance="10" countdown_type="circle" font_color="#000000" button_bg_color="#0000a3" circle_size="130" circle_border="5" border_radius="8" font_size="30" countdown_font_famaly="monospace" animation_type="bounce" ]Next round - [Athlete Liability Waiver](https://www.bspnova.com/athlete-liability-waiver/) - [Athlete Intake Questionnaire](https://www.bspnova.com/athlete-intake-questionnaire/) - [Todd Bumgardner, M.S., CSCS](https://www.bspnova.com/todd-bumgardner-m-s-cscs/) - Co-Founder, Beyond Strength Performance Co-Founder, Strength Faction B.S. Psychology, Lycoming College M.S. Exercise Science, California University of Pennsylvania Certified Strength and Conditioning Specialist, NSCA Massage Therapist Precision Nutrition, Pn1 Performance Enhancement Specialist, NASM FRCms (Functional Range Conditioning Mobility Specialist) Continuing Education Presenter for Equinox Todd's dedication to the strength world was forged by his dedication - [Welcome to Lean Launch!](https://www.bspnova.com/welcome-to-lean-launch/) - Congratulations! You just did the hard part, we'll take it from here... We'll be personally reaching out, real soon, to welcome you to the program. In the meantime, take pride in knowing that you just took the leap, committing to a program that will truly be the beginning of an exciting period of your life. - [Lean Launch Transformation Program](https://www.bspnova.com/lean-launch-transformation-program/) - If you’re serious about finally conquering your fat loss goals, you’ve come to the right place! Lean Launch is designed to arm you with all of the tools you will need to be well on your way, in just 6 weeks. The next round of Lean Launch transformation begins with a kick-off seminar on Sunday, - [How Ya Feelin?](https://www.bspnova.com/nutrition-intro-dashboard/lessons-2/how-ya-feelin/) - [wlm_firstname], I want you to try something with me real quick. Picture your favorite food, whatever that may be. Smell it, taste it, imagine the textures. Now think of the movies. Anything come to mind? Maybe popcorn, Sno Caps, soda, and other junk. Did I just make you “hungry?” Really - [Prepare!](https://www.bspnova.com/nutrition-intro-dashboard/lessons-2/prepare/) - [wlm_firstname], having the right quality foods in your home and on the go is a good start, but preparation is the key to being able to eat well with consistency… In last week’s lesson we covered how to plan and shop, now let’s look at preparation. Prepare (the plan) ahead! “Planning is bringing the - [Plan & Shop](https://www.bspnova.com/nutrition-intro-dashboard/lessons-2/plan-shop/) - “He who fails to plan is planning to fail.” – [wlm_firstname] [wlm_lastname] Didn’t realize it was you who said that, pretty cool! So we covered the basic nutrition overview last week. That wasn't too scary, right? Now it’s time to apply the first massive game changer- one that many people overlook. Planning your nutrition. - [Nutrition Overview Presentation](https://www.bspnova.com/nutrition-intro-dashboard/lessons-2/nutrition-overview-presentation/) - Alright, [wlm_firstname]! This week we look at the overview of our nutrition philosophy. We keep it simple. We start where you are. We approach that with three different things. Check out the video (just over 12 minutes long) to learn more! [youtube width="620" height="344"]https://youtu.be/2Eaa7IisB_M[/youtube] - [Lessons](https://www.bspnova.com/nutrition-intro-dashboard/lessons-2/) - Week 1 ⊗Perfect = Failure Week 2 ⊗Nutrition Overview Presentation Week 3 ⊗Plan & Shop Week 4 ⊗Prepare Week 5 ⊗How Ya Feelin? Week 6 ⊗Am I Done (eating) Yet? - [Log In](https://www.bspnova.com/login/) - [theme-my-login] - [Log Out](https://www.bspnova.com/logout/) - [theme-my-login] - [Register](https://www.bspnova.com/register/) - [theme-my-login] - [Lost Password](https://www.bspnova.com/lostpassword/) - [theme-my-login] - [Reset Password](https://www.bspnova.com/resetpass/) - [theme-my-login] - [Congratulations!](https://www.bspnova.com/congratulations/) - You've just registered for your FREE 30 day nutrition program trial. As soon as we approve your account you will be able to log in and get to work! - [Nutrition Intro Dashboard](https://www.bspnova.com/nutrition-intro-dashboard/) - Welcome to the Beyond Strength Performance NOVA, LLC nutrition program! This is your introductory month- a chance for you to get a feel for what this program is going to be all about. We truly believe know that this program CAN be one of the most life-changing aspects of what we provide our members here - [Beyond Strength Performance NOVA, LLC Online Assessment Form](https://www.bspnova.com/beyond-strength-performance-nova-llc-online-assessment-form/) - Movement Assessment Please film and email your assessment to Chris@beyondstrengthperformance.com [youtube width="620" height="344"]https://www.youtube.com/watch?v=BDw1i96rlTI[/youtube] Assessment Form Your answers will be emailed to us, and, once we receive both the video and form answers, we will follow up to begin training. - [Beyond Strength Performance Essentials Intake Form](https://www.bspnova.com/beyond-strength-performance-essentials-intake-form/) - [Free Consultation!](https://www.bspnova.com/free-consultation/) - [Geoff Smith](https://www.bspnova.com/geoff-smith/) - Coach USA Weightlifting Certified Club Coach (2009) Growing up, Geoff was always an active kid, playing baseball and basketball. He got his first weight set at 15 years old and used it to pack on 25 pounds of muscle in one summer. In high school Geoff played football, lacrosse and wrestled but found his true - [Kevin Ives](https://www.bspnova.com/kevin-ives/) - Coach B.S. Sports Management, Grand Canyon University Kevin Ives brings some awesome athletic experience to the members of Beyond Strength Performance NOVA, LLC! Kevin is a recent graduate of Grand Canyon University with a Bachelor’s in Sports Management. Prior to his time at Grand Canyon University, Kevin attended Towson University, where he was a member - [Jonathan Hughes](https://www.bspnova.com/jonathan-hughes/) - CEO (Chief Entertainment Officer) Coach USA Weightlifting Sports Performance Coach Certified Functional Strength Coach Professional Mixed Martial Arts Fighter Arguably the best dancer in the DMV Coach Jon is a phenomenal human being with a heart the size of Texas. If you're having a bad day, I challenge you to last thirty seconds in Jon's - [Daily Readiness Questionnaire](https://www.bspnova.com/daily-readiness-questionnaire/) - [New Year 2014 Facebook Special](https://www.bspnova.com/new-year-2014-facebook-special/) - Hello there! Congratulations for picking up our New Year's Facebook special... you've come to the right place if you're looking for RESULTS! Be sure to fill out our form below to get set up on your free trial and to take advantage of the Facebook special! Next, be sure to read the different tabs above. - [Transformations: Brittney Valentine](https://www.bspnova.com/transformations-brittney-valentine/) - 6-Month Progress Pictures . - [Transformations: Scott Glaser](https://www.bspnova.com/transformations-scott-glaser/) - 4-Month Progress Picture . 2-Month Progress Pictures . - [Transformations: Kenny Lopez](https://www.bspnova.com/transformations-kenny-lopez/) - 6-Month Progress Pictures . - [Home](https://www.bspnova.com/home-2/) - [Lindsey Galloway](https://www.bspnova.com/lindsey-galloway/) - "B Cubed" (Books, Billing, and Ballin') Lindsey is the sail that keeps this ship pointed in the right direction. Without her help, there would be too much stress for Chris to handle. Next time you see her, give her a pat on the back and just say, "THANKS!" Upon graduating from UNLV, Lindsey worked for an - [Our Philosophy](https://www.bspnova.com/our-philosophy/) - Here at Beyond Strength Performance NOVA we believe in strength, and proper, controlled movement, along with appropriate amounts of conditioning. Strength is the basis of all performance. Whether you are a stay at home mom or a competitive athlete, raw strength will be of huge benefit to you for the long haul. Strength builds confidence, - [Transformations](https://www.bspnova.com/member-spotlight/transformations/) - We photograph every member that comes through our doors as a part of our assessment process. To date, we have well over 100 individuals' photos, with a proven track record of transformations. Here are a few to look through! Click any picture to see more. More Transformations Coming Soon... When will you start your transformation? - [Member Spotlight](https://www.bspnova.com/member-spotlight/) - Testimonials Transformations - [The Facility](https://www.bspnova.com/the-facility/) - [Chris Merritt, B.S., Pn1](https://www.bspnova.com/chris-merritt/) - Co-Founder, Beyond Strength Performance Founder, Beyond Strength Performance NoVa Founder, Beyond Strength Performance Tactical Co-Founder, Strength Faction B.S. Kinesiology, Penn State University Precision Nutrition, Pn1 Strong First Kettlebell Instructor- Level I FMS- Level I & II FRCms (Functional Range Conditioning Mobility Specialist) Tactical Athlete Kettlebell Instructor- Level I Chris Merritt is a strength coach holding a degree - [WishList Member](https://www.bspnova.com/wishlist-member/) - This page is auto-generated by the WishList Member Plugin. This status of this page must be set to Published. Do not delete this page or put it to Trash. ## Personnel - ["I've never been in one place with so many people that are allies and champions for each other, coming from so many different places with so many different goals."](https://www.bspnova.com/personnel/ive-never-one-place-many-people-allies-champions-coming-many-different-places-many-different-goals/) - ["BSP has helped me to strengthen my weaknesses and unearth a body that moves more efficiently and with less pain."](https://www.bspnova.com/personnel/bsp-helped-strengthen-weaknesses-unearth-body-moves-efficiently-less-pain/) - ["Unlike other gyms, they have an amazing and large community of women who work out."](https://www.bspnova.com/personnel/unlike-gyms-amazing-large-community-women-work/) - ["Now 47, I'm confident and proud to take my shirt off at the beach or pool."](https://www.bspnova.com/personnel/now-47-im-confident-proud-take-shirt-off-beach-pool/) - [Pavlos Gkikas](https://www.bspnova.com/personnel/pavlos-gkikas/) - [Chris Merritt](https://www.bspnova.com/personnel/chris-merritt/) - ["I have more energy, and more confidence in my ability..."](https://www.bspnova.com/personnel/dee-sampson/) - ["First time in last 4 years I got a call from my Doctor’s office stating that 'EVERYTHING IS ABSOLUTELY NORMAL'."](https://www.bspnova.com/personnel/first-time-last-4-years-got-call-doctors-office-stating-everything-absolutely-normal/) - ["BSP has done wonders for my herniated discs and arthritis"](https://www.bspnova.com/personnel/debbie-breeden/) - ["Every time I go in I feel like I'm with family..."](https://www.bspnova.com/personnel/gym-absolutely-changed-life-better/) - ["I never dreamed in a million years that I'd be the kind of person who would be excited about working out."](https://www.bspnova.com/personnel/past-2-years-become-family-major-part-life/) - ["I was bored and burnt out with regular workouts..."](https://www.bspnova.com/personnel/whole-outlook-going-gym-fitness-completely-changed/) - ["My wife and I have a successful training business and still trust in the coaches at BSP..."](https://www.bspnova.com/personnel/better-expected-every-time/) - ["...it is not even close to my house. Yet, I would make the drive, even double, to keep this lifestyle up."](https://www.bspnova.com/personnel/not-even-close-house-yet-make-drive-even-double-keep-lifestyle/) - ["I’m frequently asking myself “who am I?” because of these changes."](https://www.bspnova.com/personnel/im-gaining-strength-getting-fit-looking-better-enjoying/) - ["... in my first 6-8 months at BSP I dropped down from 212 to about 165."](https://www.bspnova.com/personnel/first-6-8-months-bsp-dropped-212-165/) - ["... I feel better at 50 than I did in my later 30's and 40's."](https://www.bspnova.com/personnel/feel-better-50-later-30s-40s/) - ["The level of accomplishment I felt was awesome"](https://www.bspnova.com/personnel/level-accomplishment-felt-awesome/) - ["Now 51, I am in better shape than I was 10 years ago when I retired from the Army."](https://www.bspnova.com/personnel/now-51-better-shape-10-years-ago-retired-army/) - ["BSP has done wonders for my bad back as well as helped renew my enthusiasm for working out."](https://www.bspnova.com/personnel/bsp-done-wonders-bad-back-well-helped-renew-enthusiasm-working/) - ["90 days in so far and I feel like my strength and stamina have skyrocketed"](https://www.bspnova.com/personnel/90-days-far-feel-like-strength-stamina-skyrocketed/) - ["This is the best gym, period."](https://www.bspnova.com/personnel/best-gym-period/) - ["...the energy is infectious!"](https://www.bspnova.com/personnel/the-energy-is-infectious/) - ["...working out does not feel like a chore anymore!"](https://www.bspnova.com/personnel/working-not-feel-like-chore-anymore/) - ["It’s really cool to see your personal progression through each program cycle."](https://www.bspnova.com/personnel/really-cool-see-personal-progression-program-cycle/) - ["I've tested my limits and smashed goals"](https://www.bspnova.com/personnel/heather-blair/) - [Tommy Royer](https://www.bspnova.com/personnel/tommy-royer/) - [Greg Hepper](https://www.bspnova.com/personnel/greg-hepper/) - [Todd Bumgardner](https://www.bspnova.com/personnel/todd-bumgardner-m-s-cscs/) - [Megs Gucwa](https://www.bspnova.com/personnel/megan-gucwa-b-s-pn1/) - [Jon Hughes](https://www.bspnova.com/personnel/jonathan-hughes/) - [Geoff Smith](https://www.bspnova.com/personnel/geoff-smith/) ## Portfolio - [Gallery With Vertical Info](https://www.bspnova.com/portfolio/gallery-with-vertical-info/) - A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine. I am so happy, my dear friend, so absorbed in - [Full Image Style](https://www.bspnova.com/portfolio/full-image-style/) - A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine. I am so happy, my dear friend, so absorbed in - [Basic Horizontal Info](https://www.bspnova.com/portfolio/basic-horizontal-info/) - A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine. I am so happy, my dear friend, so absorbed in - [Basic Vertical Info](https://www.bspnova.com/portfolio/vertical-info/) - A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine. I am so happy, my dear friend, so absorbed in - [Basic Horizontal Info Two](https://www.bspnova.com/portfolio/basic-horizontal-info-two/) - A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine. I am so happy, my dear friend, so absorbed in - [Basic Horizontal Info Three](https://www.bspnova.com/portfolio/basic-horizontal-info-three/) - A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine. I am so happy, my dear friend, so absorbed in - [Basic Vertical Info Two](https://www.bspnova.com/portfolio/basic-vertical-info-two/) - A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine. I am so happy, my dear friend, so absorbed in ## Convert Pro Popups - [Hybrid Athlete Tips](https://www.bspnova.com/cp_popups/get-your-first-chin-up-and-beyond-2/) - [Hybrid Athlete Tips (mobile)](https://www.bspnova.com/cp_popups/get-your-first-chin-up-and-beyond-2-2/) - [Referral Banner (mobile)](https://www.bspnova.com/cp_popups/march-auto-upgrade-2/) - [Referral Banner (desktop and tablet)](https://www.bspnova.com/cp_popups/march-auto-upgrade/) - [Book Your Free Intro](https://www.bspnova.com/cp_popups/free-consultation-5/) - [Mobile 7 Mistakes Landing Page](https://www.bspnova.com/cp_popups/7-mistakes-landing-page-2/) - [7 Mistakes Landing Page](https://www.bspnova.com/cp_popups/7-mistakes-landing-page/) - [7 Mistakes Pop-Up](https://www.bspnova.com/cp_popups/free-consultation/) - [Mobile 7 Mistakes Pop-Up](https://www.bspnova.com/cp_popups/free-consultation-4/) - [FREE Week Homepage](https://www.bspnova.com/cp_popups/free-consultation-blog-footer-2/) - [FREE Consultation Exit Form](https://www.bspnova.com/cp_popups/free-consultation-2/) - [FREE Week Blog Footer](https://www.bspnova.com/cp_popups/free-consultation-blog-footer/) - [Gov Mandate Pop-Up Form](https://www.bspnova.com/cp_popups/free-consultation-3/) - [Gov Mandate Footer Form](https://www.bspnova.com/cp_popups/free-consultation-blog-footer-2-3/) - [GET YOUR FIRST CHIN-UP (AND BEYOND)](https://www.bspnova.com/cp_popups/get-your-first-chin-up-and-beyond/) - [FREE Week Group](https://www.bspnova.com/cp_popups/free-consultation-blog-footer-2-2-2/) - [FREE Week SPT Page](https://www.bspnova.com/cp_popups/free-consultation-blog-footer-2-2/) - [6 Keys](https://www.bspnova.com/cp_popups/free-consultation-blog-footer-3/) ## Categories - [Uncategorized](https://www.bspnova.com/category/uncategorized/) - [alpha challenge](https://www.bspnova.com/category/alpha-challenge/) - [announcement](https://www.bspnova.com/category/announcement/) - [Assessment](https://www.bspnova.com/category/assessment/) - [College](https://www.bspnova.com/category/college/) - [community](https://www.bspnova.com/category/community/) - [Conditioning](https://www.bspnova.com/category/conditioning/) - [CrossFit](https://www.bspnova.com/category/crossfit/) - [dumbbells](https://www.bspnova.com/category/dumbbells/) - [Exercise Tutorial](https://www.bspnova.com/category/exercise-tutorial/) - [fat loss](https://www.bspnova.com/category/fat-loss/) - [flashy friday](https://www.bspnova.com/category/flashy-friday/) - [FMS](https://www.bspnova.com/category/fms/) - [Football](https://www.bspnova.com/category/football/) - [FRC](https://www.bspnova.com/category/frc/) - [General](https://www.bspnova.com/category/general/) - [Guest Blog](https://www.bspnova.com/category/guest-blog/) - [Heart Rate Training](https://www.bspnova.com/category/heart-rate-training/) - [Interview](https://www.bspnova.com/category/interview/) - [kettlebells](https://www.bspnova.com/category/kettlebells/) - [Mindset](https://www.bspnova.com/category/mindset/) - [MMA](https://www.bspnova.com/category/mma/) - [mobility](https://www.bspnova.com/category/mobility/) - [Nutrition](https://www.bspnova.com/category/nutrition/) - [planning](https://www.bspnova.com/category/planning/) - [power](https://www.bspnova.com/category/power/) - [safety](https://www.bspnova.com/category/safety/) - [Soccer](https://www.bspnova.com/category/soccer/) - [Sports](https://www.bspnova.com/category/sports/) - [stories beyond strength](https://www.bspnova.com/category/stories-beyond-strength/) - [Strength](https://www.bspnova.com/category/strength/) - [Strength and Conditioning](https://www.bspnova.com/category/strength-and-conditioning/) - [technique tuesday](https://www.bspnova.com/category/technique-tuesday/) - [Transformation](https://www.bspnova.com/category/transformation/) - [Travel](https://www.bspnova.com/category/travel/) - [video](https://www.bspnova.com/category/video/) - [Recovery](https://www.bspnova.com/category/recovery/) - [Sleep](https://www.bspnova.com/category/sleep/) - [Tai Chi](https://www.bspnova.com/category/tai-chi/) - [podcast](https://www.bspnova.com/category/podcast/) - [Goal-setting](https://www.bspnova.com/category/goal-setting/) ## Tags - [ab wheel](https://www.bspnova.com/tag/ab-wheel/) - [abs](https://www.bspnova.com/tag/abs/) - [adventure](https://www.bspnova.com/tag/adventure/) - [alpha challenge](https://www.bspnova.com/tag/alpha-challenge/) - [ashburn](https://www.bspnova.com/tag/ashburn/) - [ashburn virginia](https://www.bspnova.com/tag/ashburn-virginia/) - [assessment](https://www.bspnova.com/tag/assessment/) - [athlete](https://www.bspnova.com/tag/athlete/) - [barbecue](https://www.bspnova.com/tag/barbecue/) - [belly fat](https://www.bspnova.com/tag/belly-fat/) - [bent over row](https://www.bspnova.com/tag/bent-over-row/) - [BMI](https://www.bspnova.com/tag/bmi/) - [body composition](https://www.bspnova.com/tag/body-composition/) - [body fat](https://www.bspnova.com/tag/body-fat/) - [bowling](https://www.bspnova.com/tag/bowling/) - [bsp nova](https://www.bspnova.com/tag/bsp-nova/) - [bspnova](https://www.bspnova.com/tag/bspnova/) - [cardio](https://www.bspnova.com/tag/cardio/) - [carry](https://www.bspnova.com/tag/carry/) - [challenge](https://www.bspnova.com/tag/challenge/) - [cns](https://www.bspnova.com/tag/cns/) - [coach](https://www.bspnova.com/tag/coach/) - [coaching](https://www.bspnova.com/tag/coaching/) - [community](https://www.bspnova.com/tag/community/) - [concept2](https://www.bspnova.com/tag/concept2/) - [conditioning](https://www.bspnova.com/tag/conditioning/) - [connection](https://www.bspnova.com/tag/connection/) - [core](https://www.bspnova.com/tag/core/) - [crossfit](https://www.bspnova.com/tag/crossfit/) - [deadlift](https://www.bspnova.com/tag/deadlift/) - [diet](https://www.bspnova.com/tag/diet/) - [dmv](https://www.bspnova.com/tag/dmv/) - [dulles](https://www.bspnova.com/tag/dulles/) - [dumbbells](https://www.bspnova.com/tag/dumbbells/) - [exercise](https://www.bspnova.com/tag/exercise/) - [explosiveness](https://www.bspnova.com/tag/explosiveness/) - [fat loss](https://www.bspnova.com/tag/fat-loss/) - [fitness](https://www.bspnova.com/tag/fitness/) - [fun](https://www.bspnova.com/tag/fun/) - [games](https://www.bspnova.com/tag/games/) - [grind](https://www.bspnova.com/tag/grind/) - [habits](https://www.bspnova.com/tag/habits/) - [hero's journey](https://www.bspnova.com/tag/heros-journey/) - [hike](https://www.bspnova.com/tag/hike/) - [hinge](https://www.bspnova.com/tag/hinge/) - [hold](https://www.bspnova.com/tag/hold/) - [kayak](https://www.bspnova.com/tag/kayak/) - [kettlebell](https://www.bspnova.com/tag/kettlebell/) - [kettlebell clean](https://www.bspnova.com/tag/kettlebell-clean/) - [kettlebell swing](https://www.bspnova.com/tag/kettlebell-swing/) - [kettlebells](https://www.bspnova.com/tag/kettlebells/) - [loudoun](https://www.bspnova.com/tag/loudoun/) - [loudoun county](https://www.bspnova.com/tag/loudoun-county/) - [lunge](https://www.bspnova.com/tag/lunge/) - [lunges](https://www.bspnova.com/tag/lunges/) - [med ball throws](https://www.bspnova.com/tag/med-ball-throws/) - [medicine ball](https://www.bspnova.com/tag/medicine-ball/) - [mindfulness](https://www.bspnova.com/tag/mindfulness/) - [mindset](https://www.bspnova.com/tag/mindset/) - [neural charge training](https://www.bspnova.com/tag/neural-charge-training/) - [northern virginia](https://www.bspnova.com/tag/northern-virginia/) - [nothern virginia](https://www.bspnova.com/tag/nothern-virginia/) - [nutrition](https://www.bspnova.com/tag/nutrition/) - [performance](https://www.bspnova.com/tag/performance/) - [personal training](https://www.bspnova.com/tag/personal-training/) - [plank](https://www.bspnova.com/tag/plank/) - [power](https://www.bspnova.com/tag/power/) - [press](https://www.bspnova.com/tag/press/) - [pull](https://www.bspnova.com/tag/pull/) - [pull-up](https://www.bspnova.com/tag/pull-up/) - [quality](https://www.bspnova.com/tag/quality/) - [recomposition](https://www.bspnova.com/tag/recomposition/) - [recovery](https://www.bspnova.com/tag/recovery/) - [row](https://www.bspnova.com/tag/row/) - [rower](https://www.bspnova.com/tag/rower/) - [safety](https://www.bspnova.com/tag/safety/) - [sleep](https://www.bspnova.com/tag/sleep/) - [slight edge](https://www.bspnova.com/tag/slight-edge/) - [soccer](https://www.bspnova.com/tag/soccer/) - [speed](https://www.bspnova.com/tag/speed/) - [sports](https://www.bspnova.com/tag/sports/) - [squat](https://www.bspnova.com/tag/squat/) - [sterling virginia](https://www.bspnova.com/tag/sterling-virginia/) - [strength](https://www.bspnova.com/tag/strength/) - [strength and conditioning](https://www.bspnova.com/tag/strength-and-conditioning/) - [strength and conditoning](https://www.bspnova.com/tag/strength-and-conditoning/) - [stress](https://www.bspnova.com/tag/stress/) - [stress relief](https://www.bspnova.com/tag/stress-relief/) - [sweat](https://www.bspnova.com/tag/sweat/) - [swing](https://www.bspnova.com/tag/swing/) - [testimonial](https://www.bspnova.com/tag/testimonial/) - [throw](https://www.bspnova.com/tag/throw/) - [thunder](https://www.bspnova.com/tag/thunder/) - [trainer](https://www.bspnova.com/tag/trainer/) - [training](https://www.bspnova.com/tag/training/) - [transformation](https://www.bspnova.com/tag/transformation/) - [turkish get up](https://www.bspnova.com/tag/turkish-get-up/) - [united states marine corps](https://www.bspnova.com/tag/united-states-marine-corps/) - [velocity](https://www.bspnova.com/tag/velocity/) - [video](https://www.bspnova.com/tag/video/) - [video blog](https://www.bspnova.com/tag/video-blog/) - [welcome](https://www.bspnova.com/tag/welcome/) - [work](https://www.bspnova.com/tag/work/) - [in shape](https://www.bspnova.com/tag/in-shape/) - [goals](https://www.bspnova.com/tag/goals/) - [dieting](https://www.bspnova.com/tag/dieting/) - [food](https://www.bspnova.com/tag/food/) - [fitness tracker](https://www.bspnova.com/tag/fitness-tracker/) ## Personnel Category - [testimonial](https://www.bspnova.com/personnel_category/testimonial/) - [staff](https://www.bspnova.com/personnel_category/staff/) ## Portfolio Category - [Advertising](https://www.bspnova.com/portfolio_category/advertising/) - [Branding](https://www.bspnova.com/portfolio_category/branding/) - [Design](https://www.bspnova.com/portfolio_category/design/) - [Logo](https://www.bspnova.com/portfolio_category/logo/) ## Portfolio Tag - [Apps](https://www.bspnova.com/portfolio_tag/apps/) - [Box](https://www.bspnova.com/portfolio_tag/box/) - [Branding](https://www.bspnova.com/portfolio_tag/branding/) - [Business Card](https://www.bspnova.com/portfolio_tag/business-card/) - [Design](https://www.bspnova.com/portfolio_tag/design/) - [Logo](https://www.bspnova.com/portfolio_tag/logo/) - [Packaging](https://www.bspnova.com/portfolio_tag/packaging/) - [Paper](https://www.bspnova.com/portfolio_tag/paper/) - [Stationary](https://www.bspnova.com/portfolio_tag/stationary/) - [Technology](https://www.bspnova.com/portfolio_tag/technology/) - [Typography](https://www.bspnova.com/portfolio_tag/typography/)