FREE TIPS - Beyond Strength

April 14, 2020

It’s 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...

April 7, 2020

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...

April 5, 2020

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...

April 1, 2020

Who Will You Be After The COVID-19 Pandemic Is Over?

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...

March 25, 2020

THE BSP NOVA (YOU HAVE TO) STAY 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,...

March 23, 2020

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: All of our...

March 19, 2020

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...

March 16, 2020

The 3 Reasons You’re 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...

Person running up the stairs trying to make progress

March 13, 2020

Not Seeing Progress Sucks, But It Doesn’t 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...

March 13, 2020

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...

March 9, 2020

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....

March 2, 2020

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! 😃 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 love...

Why is hiring a personal fitness trainer so dang expensive?

February 27, 2020

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...

February 24, 2020

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?...

February 19, 2020

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...

February 17, 2020

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… 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 and...

February 12, 2020

How Often Should Your Change Your 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...

February 5, 2020

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?...

February 3, 2020

JLo, Shakira, and 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...

January 28, 2020

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,...

rob deadlifting at bsp nova located at 21620 ridgetop circle in sterling, va while training with a full-body routine

January 22, 2020

What’s Best: Full-Body Routine or Body-Part Routine?

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...

January 14, 2020

The Three Levels of Sane and 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...

January 8, 2020

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...

January 6, 2020

Is the Deadlift Bad For Your 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...

December 19, 2019

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...

December 17, 2019

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...

December 11, 2019

Hey, can you breathe through your 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...

December 9, 2019

Squatting with a 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...

December 6, 2019

Do THIS if you want a better night’s 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...

December 3, 2019

Shame: Ignoring It Won’t Make It 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....

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