(703) 444-0662 Hours
21620 RIDGETOP CIRCLE STE 150, STERLING, VA 20166
• Live Life To The Fullest • Confidence Awaits •
I joined BSP almost 3 years ago and it was the best decision I have made for taking care of my body. Now 51, I am in better shape than I was 10 years ago when I retired from the Army. BSP has helped me address lower back, shoulder and hip issue that would make it a challenge for me to execute daily around the house chores. My son originally joined to get professional help for weightlifting for High School football. The experience he received was much more than we ever expected which prompted me to join and now my wife is a member. It is not your standard big box gym and they treat you like family. If I am on work travel or can’t get a scheduled wok out, I now feel like I have missed a crucial part of my day.
“Prior to working with BSP NOVA, my absolute biggest challenge was training for and running a marathon. I was outside of my comfort zone, and while I was amazed at what I could accomplish, I was also humbled when injury due to muscle weakness, repetitive movement, and imbalances made an already difficult challenge turn excruciatingly painful.
BSP has helped me to strengthen my weaknesses and unearth a body that moves more efficiently and with less pain. I have a newfound love of not being constantly injured and feeling and looking stronger!
I tell everyone, you’re not just signing up for a regular gym membership, you’re making an investment in finding your strongest, healthiest self. You’re going to be taught what to do to work on your specific needs and goals, learn what your body needs to function at its best, overcome injuries, look great and feel stronger.
Why do I stay? For the gains!”
“My primary goal with 16 Weeks of Fat Loss Nutrition Coaching was to lower down my blood sugar level and secondary goal was to lose weight and body fat percentage. I had borderline diabetes.
With this program, I have been able to build healthy eating habits. I am honestly not torturing myself by staying away from food I love, but I am able to make conscious decisions on what to cheat on, the portion size, and the frequency of it.
I recently got my blood test done and results were amazing. First time in last 4 years I got a call from my Doctor’s office stating that “EVERYTHING IS ABSOLUTELY NORMAL”. My A1C (sugar level) level dropped down to 5.4 from 6.3. So far lost 13 lbs (lost an extra pound from my goal weight when I joined BSP), lost inches.
I decided to stick with this program for a 2nd session because it keeps me motivated and accountable. I feel great, energetic, motivated, confident.
Of course BSP has the best coaches—I can keep raving about it the whole day long without a pause. Lol. (Ask my coworkers). Thanks to all the coaches to make the place feel like home, sharing their most positive vibes around, always motivating me to push myself and lift more, and correct my form. I would have never known how much I can actually lift if coaches wouldn’t have motivated me to do so. And all of them are so much fun. Coming to gym feels like ‘happy hour’ to me, for which I am always excited. Unlike earlier (before BSP) when I used to feel it as a “To-do task”. With training at BSP and the nutrition program, I am seeing results and progress every single day.”
Each day you’ll find your program and clipboard waiting for you on the window sill just inside the door. You’ll grab that and head down the turf to meet your fellow Strength Campers for the warm-up. We always warm-up together. It’s a great buffer from work and the outside world, it prepares our your body for the strength training you’re about to do, and it’s a great chance to catch up with the friends you make in class.
After the warm-up, the whole crew jumps in on the program. But, here’s the deal, based on the exercise options on the program and with the guidance of your coach, you’ll choose the right exercises for your body at the right time.
For 8-10 minutes after the warm up, you’ll do power, core, and mobility training to get the party started. Then it’s time for strength training. For 15-20 minutes you’ll train traditional strength movements—things like squats, bench press, and deadlifts—paired with more mobility exercises to make your body stronger, improve your movement, and keep you moving well for the long haul.
A brief conditioning session, lasting about 5 minutes and based on interval training, follows each strength training session.
Each Strength Camp class finishes with a cool down to bring your heart rate down, start the recovery process, and get you ready to take on the rest of your day.
While your program is waiting for you on a clipboard when you arrive for Strength Camp, Metabolic Conditioning is written up on large blackboards on the group training floor. But, just like Strength Camp, we always warm-up together. So, you’ll simply roll in and head down the turf to meet your fellow Metabolic Conditioning crew for the warm-up par-tay.
After the warm-up, everybody gathers in front of the designated day’s blackboard to go over the first circuit. We’ll talk through how to do everything—including a range of movement options suited for beginners to advanced attendees—making sure everyone is in the best positions to be successful. Where Strength Camp involved, well, strength movements, Metabolic Conditioning utilizes bodyweight, TRX, kettlebells, lever bells, battling ropes, and other fun cardio tools with a circuit training approach. Once we’re up to speed, we get after the first circuit for anywhere from 8-16 minutes.
After that we gather in front of the blackboard again to go over the second circuit, repeating the same process as we did for the first. Once we’re rolling again, the second circuit lasts for 8-16 minutes as well.
Just like Strength Camp, each Metabolic Conditioning class finishes with a cool down to bring your heart rate down, start the recovery process, and get you ready to take on the rest of your day.
Stop over complicating things.
Creepy mustache Chris hopes that you have just the best possible weekend.
We just finished up recording the latest nutrition Q&A episode. It’ll hit Spotify and YouTube real soon.
Don’t have the wrist or shoulder mobility to barbell front squat? Try these puppies.
Struggle with nutrition?
18 different exercises.
Check out this sweet hip airplane exercise… and get the answer to the question we’ve all been wondering. 🤔
The best thing about this photo is @chrisbeyondstrength
@mlgalata FINALLY got her new Nike Metcons for passing the Black Level.
Training this way is designed to keep you in the heart rate zones that train for improved cardiac output. That means it’s training your heart to pump out more blood with each beat. Your muscles get more oxygen and nutrients as they work. Low-intensity endurance work also increases your capillary density, which improves oxygen and nutrient transfer, and develops mitochondria. Mitochondria, as the Magic School Bus taught us all those years ago, are the powerhouse of the cell. The more mitochondria, the more energy working muscles produce over time. As a result, your aerobic capacity improves. Meaning that your aerobic energy system produces more energy for longer periods.
How do you train your legs?
3 solid rucking tips that’ll keep you healthy and performing:
Maria kicks a&@ in the gym, and she’ll whoop your a&@ on the pickle ball court.
We hope you sidestepped all the bullsh*t on this fine Monday.
Get off the g*ddamn sidelines and live your life.
Kick ass. Fist bump. Repeat.
Here we have a solid 10-second montage of @ajmoore01 kicking ass.
It’s called the certainty session because, well, we give you certainty about the next steps in your training to reach your goals.
As the Earl of Sandwich once said, bitching about Monday is like peeing on your feet and hoping they don’t get wet.
Something funny happens when you focus on the process instead of the outcome. You make more progress over the long term. You deal with life as it happens, and you engrain behaviors that allow you to accumulate wins over time. And you have a better shot at actually achieving the outcome you’re after.
Push-up Challenge!
How’s our free intro work?
Get on up, get on up!
Slide on into the weekend.
We did this emo senior pic photo shoot just to tell you that we’re releasing a new podcast about running the Rock n Roll Half-Marathon.
No free class? That’s right.
Zen and the Art of the Goblet Squat.
Be like our friend Jim.
Our homegirl Masha was kicking ass during that session, but Todd noticed that she had running shoes on while deadlifting and it was causing some instability.
There was a time when grip strength and general work capacity were built by daily life. Men, women, and children all carried things, heavy things, because it was necessary. Milk needed to be brought in, hay bails needed to be loaded in the wagon, and slop had to make its way to the pigs. But today, in suburban America, we don’t have to do any of that shit. In fact, there are few physical things that we have to do – to our benefit and our detriment.
What type of people train at Beyond Strength?
A lot of people miss progress when they see it…
Last week is over. Toss that shit over your shoulder and move on.
🌶️ level 1000 during this month’s Resilience workout.
Step on out of your comfort zone.
Want a little variety in your back work?
Most of us are set with level one (especially the first two habits).
If we’re confused at a lack of desired results, check in with level two and bring those findings back to level one.
Word? Word.
#itsbeyondstrength #loudouncounty #loudouncountyva #northernvirginia #igdc #instagood #strengthandconditioning #humanperformance
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
#nutrition
Don’t tell Chris, but I heard him say, “Choke me harder!” To the bar.
Whatever you’re into, big guy!
#itsbeyondstrength
#livephysically
#loudouncountyva
For most folks, it’s much easier to get to the gym consistently and train hard than it is to be consistent with nutrition.
If that’s you, we’re here to help ya out.
Tomorrow (Thursday April 18, 2024) we’re recording an episode of the Beyond Strength Show answering your nutrition questions.
Drop your nutrition question(s) in the comments section.
You could ask about protein, calories, meal composition, tracking, etc.
Whatever your questions, we got you covered.
Drop them in the comments 👇🏻
#itsbeyondstrength
#livephysically
#loudouncountyva
#nutrition
1 set.
20 reps.
It’s spicy. It supplies a juicy pump.
It’s a crowd favorite.
And it builds muscle and muscular endurance.
You oughta come try it.
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
Not the sweet angle for shot composition…
Not the perfect Turkish get up execution…
But that he finally admitted that he’s balding.
Enjoy your Monday, friends.
#itsbeyondstrength
#livephysically
#loudouncountyva
We joked with her for months that she had to pass twice to get both shoes.
We are what the kids call “buttholes.”
Congrats, Megan. Enjoy your new kicks!
#itsbeyondstrength
#livephysically
#loudouncountyva
#strongmom
#strongasamother
#itsbeyondstrength #loudouncounty #loudouncountyva #northernvirginia #igdc #instagood #strengthandconditioning #humanperformance #fitfam
We train them just about every damn way you can.
Two at a time.
One at a time.
High reps.
Low reps.
Stepping up.
Deadlifting.
Squats.
Lunges.
Sleds.
Carries.
If you want legs that are strong, look good, and can handle shitloads of work…
You gotta train them every way they can be trained.
#itsbeyondstrength
#livephysically
#loudouncountyva
✅keep the weight centered in your back and tight to your body
✅actively push the ground away as you walk
✅keep your dang head up!
#itsbeyondstrength
#livephysically
#rucking
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
(Quote attributed to the Earl of Sandwich. Actual source unknown.)
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
During week 3 of each training program, we take on a challenge as a gym.
This month we did as many push-ups as possible in 2:00.
Folks could modify as needed by elevating their hands.
All that was required was to see what you had in the tank! 💪🏻
Best for the women was 61 reps (not modified) by @mlgalata
And for the men was 83 reps (not modified) by @mr_branco_
#itsbeyondstrength
#loudouncountyva
#livephysically
Sound on and listen to @chrisbeyondstrength
#itsbeyondstrength
#livephysically
#loudouncountyva
It’s Monday. Have yourself a real good one!
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
Like it or don’t. Whatever.
#itsbeyondstrength
#livephysically
#loudouncountyva
We want your long-term success, not to just make you tired and sweaty.
#itsbeyondatrength
#livephysically
#loudouncountyva
Enjoy your Monday!
#itsbeyondstrength
#livephysically
#loudouncountyva
Finish the week strong. Then get outside and enjoy the weekend!
#itsbeyondstrength
#livephysically
#loudouncountyva
She was rocking back and forth while lifting instead of keeping her feet planted firmly on the floor.
Running shoes are a bad option for lifting.
We’re releasing an article soon that explains exactly why and what shoes to wear instead.
#itsbeyondstrength
#livephysically
#loudouncountyva
At the detriment end of the spectrum, we’ve lost grip strength and general work capacity, two things we need to live the fullest possible life, and two things that stave off early death. That’s right, grip strength is a predictor of mortality. Life is awesome. We want everyone to live a long, full life. Beyond Strength programming in general helps you do that. But sometimes we must get specific and address specific holes in modern life. Endurance A does that.
The carry ladders during Endurance A build grip strength by simulating work we would have all done in rural life in times gone by. We carry things that vary in weight from light to heavy, just like we would during a day’s work. Not only does this build grip strength, but it also builds work capacity by keeping our entire body under tension for an extended period.
#itsbeyondstrength
#livephysically
#loudouncountyva
✅Want to be coached
✅Want an intelligent training program and process
✅Enjoy competing with themselves
✅Use training to live a bigger life outside of the gym
Sound like you?
Click the link in our profile to head to our website and schedule your free intro.
#itsbeyondstrength
#livephysically
#loudouncountyva
#northernvirginia
…because it dresses in dirty clothes and it looks like work.
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondatrength
#livephysically
#loudouncountyva
The folks in 4:30 session on Friday kicked that sucker right in the guts.
#itsbeyondstrength
#livephysically
#loudouncountyva
#itsbeyondstrength
#livephysically
#loudouncountyva
Try the gorilla row.
Better yet, come in to Beyond Strength and do it other badass people.
(Click the link in our profile to schedule your free intro.)
#itsbeyondstrength
#livephysically
#loudouncountyva
We can’t wait to guide you on your transformation journey!
