(703) 444-0662 Hours
21620 RIDGETOP CIRCLE STE 150, STERLING, VA 20166
• Live Life To The Fullest • Confidence Awaits •
Do it. Just do it. The best thing I have done for myself was walking through the door to have my consultation and I haven’t looked back. I was bored and burnt out with regular workouts, which mainly consisted of some light weights and the tread mill. I was in a rut and not at all interested with going to the gym. After 9 months with BSP I am in love with heavy lifting! My whole outlook on going to the gym and fitness has completely changed. I am able to do things I never thought were possible and my mental state has changed as well. I am more focused in all areas of my life due to my successes thus far at BSP. It is more than just a gym. The people I have met have become like family, as if we have known each other for years. I feel encouraged and empowered. The trainers take the “guess work” out of working out, so you always know you are doing exactly what you need and should be doing and you’re working towards something as well.
Joining BSP made my 2018 the best year I have had in the past 10 years. Between pushing myself physically, making new friends and doing things I have literally never done ever, it has been such a great over all experience.
90 days in so far and I feel like my strength and stamina have skyrocketed back to levels that are inspiring me to keep coming back. I’m learning a new style of training that is filling in a lot of the gaps I had before. My core and stabilizing muscles have improved, and I feel stronger in general. BSP coaches are vigilant about watching my form, so I rarely end up feeling sore and I haven’t injured myself while stacking more and more weight on the bar every week.
I’ve been with BSP NOVA for about a year and a half. Without a doubt, I’m stronger now than I have ever been in my life — way stronger. I’m in arguably the best shape of my life, healthier than I can ever remember, and better on-field than I’ve been in over a decade. I used to struggle with constant knee pain and shoulder pain during baseball and softball season (while playing on 2 softball teams and 1 baseball team); last year I played on 4 softball teams and the baseball team, and experienced far less pain than I ever had before. If numbers are your thing, in my first 6-8 months or so at BSP, I dropped down from 212 to about 165. In the year since then, I’ve been steadily packing on muscle, and currently sit at a lean 195 (~16% body fat). When I run into people I haven’t seen in a while, their reactions range from “wow” to “what the hell have you been doing?!”, and I gotta be honest — that feels great.
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.
Portion sizes made easy.
Tomorrow we’re dropping a video that’ll make remembering portion sizes real easy for ya.
Want more power and increased recovery between lifting sessions?
How do you get the best possible training results?
Power + Strength + Stability + Mobility
It’s you with you.
What is hybrid athlete training?
What is hybrid athlete training?
It takes the full spectrum of exercises, intensities, and training methods to develop true, hybrid fitness (which is what we all need for full lives and longevity.)
⚠️ KETTLEBELL SWING FIX 🧰
Team squat or team deadlift?
Yeah, it’s Beyond Strength.
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.
Registration for our nutrition coaching program opens May 13th.
Mark your calendars. More info incoming!
(Remember the bovine testicles.)
#nutrition
#itsbeyondstrength
#portionsizes
#livephysically
Check out neural charge training.
Here are the reps for this workout:
A1. 3 reps
A2. 3 reps
A3. 6-second hold
A4. 2 reps per side
A5. 1 rep with a 3-second hold in each position
#itsbeyondstrength #loudoun #strength #strengthtraining #powertraining
Stick around to the end for some nice bloopers. 💃🏻
#itsbeyondstrength
#livephysically
#purpose
#hybridathlete
#itsbeyondstrength #strengthtraining #fitness #mobilitytraining #endurance #strengthandendurance #loudoun #loudouncounty #personaltrainer
Not you against you.
Yes, we all want to be better than we were yesterday.
But we have to work with ourselves as much as we compete with ourselves.
And if we’re not totally onboard, we aren’t going anywhere.
Set standards that you want to beat.
But remember that beating them is an act of self-negotiation, not self-flagellation.
Happy Monday.
#itsbeyondstrength
#livephysically
#hybridathlete
Our new podcast that defines it and teaches you how to become a hybrid athlete is live on Spotify and YouTube…and pretty much anywhere else you listen to podcasts.
#itsbeyondstrength
#livephysically
#hybridathlete
Well, if you’re a Beyond Strength member, you’re already doing it (in one form).
@todd_bumgardner and @chrisbeyondstrength break it down for you in the newest episode of The Beyond Strength Show. (On Spotify and YouTube soon.)
They also lay out example training weeks and talk about how to get back into running.
Keep those eyes peeled, folks.
#hybridathlete
#itsbeyondstrength
#livephysically
You can’t just squat, bench, and deadlift. You have to do getups (like Tiff, Brad, and Jim in this photo). You need to lunge, twist, pull, etc.
You can’t just run. You need to bike, hike, row, etc.
You can’t just go slow, you also gotta go fast.
The inverse is also true.
Lasting fitness that drives you to perform today, and for the rest of your life is built on a foundation of all fitness qualities, starting with strength, mobility, and endurance.
You just need a smart training approach to develop your body the right way.
World class training programs
World class coaching.
That’s Beyond Strength.
#itsbeyondstrength
#livephysically
Struggle with the timing of the hinge? Give this a try…
#loudouncounty #strengthandconditioning #personaltraining #hybridathletetraining #loveloudoun #kettlebellswings
#itsbeyondstrength
#livephysically
But you gotta get strong before you get beyond it.
That’s why we lift heavy on Mondays.
#itsbeyondstrength
#livephysically
#loudouncountyva
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
We can’t wait to guide you on your transformation journey!
