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July 14, 2016

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: Ready to check out Beyond Strength Performance NOVA?

July 12, 2016

The Beginner’s 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...

July 7, 2016

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. Give these simple form corrections a go with your lunge, and let us know how it works out...

July 5, 2016

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...

June 30, 2016

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! Ready to come check us out?

June 28, 2016

If You’re Waiting for the Right Time, It’s 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...

June 23, 2016

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…

June 20, 2016

4 Personal Transformation Must-Have’s

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...

May 24, 2016

Lean Launch 6-Week Transformation Kick-Starter Program (next round starting 8/14)!

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...

February 8, 2016

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...

February 1, 2016

BMI at the Dr’s 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...

December 18, 2015

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,...

December 15, 2015

Technique Tuesday: 90/90 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...

December 4, 2015

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...

November 17, 2015

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...

November 13, 2015

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...

November 10, 2015

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...

November 6, 2015

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...

October 30, 2015

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...

October 27, 2015

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 4×4 Matrix to break movements down and address the needs of the individual. We find modifications of the...

October 23, 2015

Flashy Friday: You’ll 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!! ⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓⇓ We are not saying to try this one…...

October 20, 2015

Technique Tuesday: Blocked Knee 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...

October 19, 2015

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...

October 16, 2015

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 ⇓⇓⇓) As always, hit us on the social medias (everywhere) if you give this a go, with that...

October 13, 2015

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...

October 9, 2015

#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...

October 6, 2015

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...

October 2, 2015

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)....

September 27, 2015

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...

September 25, 2015

Flashy Friday: One Arm Chin-Up Variation

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. ...

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