(571) 520-4470 Hours
21620 RIDGETOP CIRCLE STE 150, STERLING, VA 20166
• Live Life To The Fullest • Confidence Awaits •
“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.”
I had my work cut out for me, trying to pass a very specific fitness test. I worked on my own and did not make the needed progress. I caused further discomfort to nagging injuries and increased my level of frustration, bringing my confidence down. I knew I needed guidance and took the plunge to join BSP. What a great decision. The initial consultation was thorough and all of the information and data gathered was used to draw up a very specific plan just for me. Everything at BSP is catered to what you want and need. The coaches are positive, humorous, and incredibly motivating. I was not convinced that I would ever pass the test, but I did! The level of accomplishment I felt was awesome and I felt like I had a whole group of people cheering me on as I went.
“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!”
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.
Pre-sale list is open! No commitment, just making sure you’re with the first to know before this sucker goes public, increasing your chances of nabbing one of the 100 available slots. Sign up at the link in bio.
What in the world do we think Chelsie is saying (screaming?) here?? 😂
PR’s and great vibes all around!
Locked in.
What if your biggest excuse is someone else’s starting point?
We present to you: Smilin’ and Milin’
First photo batch of many from our 3rd annual Kettlebell Mile event.
Progress isn’t found in novelty.
Let’s get real:
Saying YES to life’s challenges feels incredible.
🗓️ Registration opens next week
Your endurance isn’t stuck because you’re lazy.
Too often, people choose the wrong exercises…
Say Y.E.S. and join Conditioned & Capable through the link in our bio. Or, if you’re local, schedule your free intro at bspnova.com (also linked in bio) 🤙
Just ignore the dead bodies 🫣
Most “training” is just random workouts thrown together. That’s why most people don’t get real results.
Train like you have more than one finish line.
“All in” is overrated. Try “never out.”
Jess gets it… 💪
Strength doesn’t happen by accident.
No gimmicks. No BS. Just training that actually works. It’s Beyond Strength.
:10 hits different with high intensity continuous training. 😮💨
🤫 The secret mindset that unlocks success
The goal of training isn’t to stay in the gym forever.
Have trouble finding where your knee goes during the get up?
Work when you’re supposed to work. Rest when you’re supposed to rest. It’s just 5 reps at a time.
Mark your calendars 😎
Ever set a goal… only to realize later it wasn’t really your goal?
“Man, this is a brain teaser. I don’t know if I’ll ever get all these steps down.”
No pain face! It’s a half-joke I often say when I’m coaching a difficult class at the gym. Whenever I see someone smushing their face in discomfort, I say it to them and remind them to relax their face. It seems silly, but the faces you make have a direct effect on your mental state. If you maintain a calm face, it’s more likely that you’ll remain calm. If you make a stressed-out face, it’s more likely that you’ll feel stressed out. So, while deadpan might not be the most attractive look, it’s the best one for a successful eustress training session.
Personal Values: Ideas or beliefs that a person strongly holds and that drive and guide their actions and goals.
Forget the fleeting thrill of a “great workout.”
You can do it, out your 🍑 into it. Between Strength A and Resilience B, @itsbeyondstrength members have a lot of opportunities to sling some bells around this month. So, let’s review the 6 steps to make sure we’re doing them correctly.
😁I hope your workout leaves you as happy as Dirk on this fine Monday!
How open are you to that inner voice??
“I’ve been going to Beyond Strength for the past 6 years, and I can confidently say it’s the best gym in the area. Unlike other gyms, Beyond Strength focuses on strength, mobility, and endurance in a way that feels sustainable and energizing. This is NOT CrossFit—you won’t feel completely gassed out by the end of a session. Instead, you’ll walk out feeling stronger, refreshed, and more motivated for your day. Error: Access Token for itsbeyondstrength is not valid or has expired. Feed will not update. There's an issue with the Instagram Access Token that you are using. Please obtain a new Access Token on the plugin's Settings page.
Work is overwhelming.
Family demands are nonstop.
Your mental load feels maxed out.
And while you’re waiting for things to calm down—they’re getting stronger in the storm.
“I’ll start when things settle down.”
Cool. Let us know when that happens.
This isn’t about having more time.
It’s about holding higher standards.
Same storm. Different response.
You don’t need perfect conditions.
You need to act in this one.
Train for the life you actually live.
Not the fantasy version you keep putting off.
Live Physically. Say YES.
#itsbeyondstrength #livephysically #kettlebellmile #loudouncounty #northernvirginia
For this first one, I want to touch on some highlights:
1: 📸 A group photo of those who were able to stick around to the end!
2: 💨 Brad Pearson brought the speed with a new Beyond Strength record of 9:47 (two years ago he finished in sixteen minutes and change 😳)!
3: 🏆 Megan Galata successfully defended her title with a time of 12:45 (a one minute thirty second PR)!
4: 🎤 Mr. Cory DJ’d/MC’d and brought a whole new energy to the event! We can’t thank him enough. If you’re looking for a DJ, he’s your guy!!
5: 🏃♂️We added a youth partner’s farmer carry division this year and they CRUSHED it!
There are sooooo many more photos to comb through (697 to be exact), so stay tuned for more this week!
It’s built through consistency, intention, and well-timed decisions.
There’s no perfect time to start.
There never has been. There never will be.
You don’t need a gap in your calendar.
You need honesty, desire, and the willingness to begin.
We help people make progress in real life.
If you’re ready to stop lying to yourself and start moving forward—book your free intro now.
But to do that, you need more than just strength. Or endurance.
You need both.
Max strength saves energy.
Aerobic power lets you move fast—without fading.
Together? You become unstoppable.
🔥 Our next training block builds both. And it kicks off this Monday.
(and we have a theme song 😎)
It’s stuck because your training is missing the right ingredients.
👎 Too much “middle zone” effort
👎 Not enough true aerobic capacity work
👎 Not enough long sessions
👎 Not enough true intensity
We fix all of that—with structure, strategy, and experience.
📍 In-person OR Online.
📅 Book your Free Intro today.
Because they don’t know where they should start.
At Beyond Strength, we:
🔎 Test mobility
🧱 Assess postural control
💪 Evaluate strength skill under load
Then we give you the right tool for your current job.
Not what’s trendy. Not what looks cool.
Just what works.
At Beyond Strength, we plan your entire year of training—so you can:
✅ Build a real foundation of strength & endurance
✅ Make consistent progress without burnout
✅ Train smarter, not just harder
If you’re tired of spinning your wheels, we got you.
🤙 Book your free intro at bspnova.com
(and it won’t take 10 years)
Clip from The Beyond Strength Show (listen everywhere you stream your favorite podcasts)
It’s to unlock the strength, endurance, and grit to say “yes” to the hard, meaningful things in life.
Every session is a step closer to that.
What’s your next “yes”?
When learning the get-up folks tend to overreach with their knee…
… or under-reach with their knee.
Here’s a quick fix using an agility dot (or whatever landmark you want to put down).
Want more coaching that will help you to build a body that’s ready for any challenge? Get started with a Free Intro at Beyond Strength (link in bio 👆).
Thinking about things in totality provokes anxiety. For example, if you think about cleaning out the entire mess of your garage, you’re likely to feel overwhelmed and avoid it. But if you just start with one aspect, say, that you’ll just organize the lawn equipment, you’re more likely to get started. And once you get started, you’re more likely to keep going. This is a mental skill called segmentation, and it works for eustress training. Rather than thinking of the full-time prescription, focus on the set you’re doing. Ask yourself, what must I do to be successful during this set? Then do that and keep doing it until time’s up.
(more info to follow)
Here’s a question that can help cut through the noise:
✨ If a miracle happened while you were sleeping and when you woke up, your goal(s) had already come true—but you didn’t know it yet—what’s the first thing you’d notice was different?
As a follow-up, what would that mean for you? What would you do?
This isn’t just a fun thought experiment. It’s a way to uncover whether your goals actually align with what matters to you—or if they’re just expectations you’ve picked up along the way.
At the gym, we see it all the time: people chasing goals they think they should want, only to realize they don’t actually care about them. But when you start with why, which is rooted in your values, everything shifts…
That’s what one of our newer members said last night while working on get-ups. And honestly? That’s how almost everyone feels at first.
But then—somewhere between the reps, the struggle, and the “wait, what comes next?”—it clicks. Suddenly, you’re standing up with serious weight, moving like it’s second nature.
The key? Breaking it down. Master the pieces, and the whole thing comes together.
So, bringing back this reel to help you get there. Watch, practice, and trust the process.
Bonus: if you can smile and feel happy during a eustress session, like the one we have on this fine Monday, you’ll pile on more emotional resilience.
Personal values are about action, about living, not just about nice thoughts and nice ideas about who we are and what the world might be. Values must be embodied and acted on, otherwise they are nice ideas, not values. That’s the pivotal difference between value (worth) and values (actions worth taking).
That brings us to the two most important verbs in the definition: drive and guide. Values drive our decision making and our actions. But they also guide us at times of uncertainty or when we’re about to act out of alignment with who we want to be. We lean on our values in times of strength and clarity — they inform our actions to help us create the future we want. And we lean on them when we’re about to disregard the person we know we’re capable of being.
(clip is from the latest episode of The Beyond Strength Show, found on Spotify, YouTube, or anywhere else you stream your favorite podcasts)
What matters is the (sometimes) boring, steady work that builds resilience.
Results aren’t found in quick highs—they’re earned in repetition.
🤔 And if it doesn’t… why haven’t you scheduled your free intro at Beyond Strength yet??
The programs written by Chris and Todd are exceptionally well-structured. They put so much thought into building workouts that not only challenge you but also help you build consistency and long-term progress. The emphasis on proper technique and mobility ensures that you stay injury-free while achieving your goals.
If you’re looking for a gym that prioritizes smart training, community, and results, Beyond Strength is the place to be! It has truly transformed the way I approach fitness, and I can’t recommend it enough.” - Jasmin Nirwal
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We can’t wait to guide you on your transformation journey!
