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Would you like to know about a secret “hack” in the fitness world that easily and instantly sheds pounds of body fat, or adds lean muscle mass? So would I! But, since we’re in the real world and that doesn’t exist, how would you like to learn about a method of training that helps you...Read More

Got recovery? You know, like those old “Got Milk?” ads, but instead of milk it’s recovery. Anyways, before that jokes goes sour, recovery is important. So, let’s talk about it. Even though we typically think of training as a good stress, or eustress, it’s still a form of stress that we must recover from to...Read More

Are you ready to barbell squat or barbell deadlift day one at the gym? How about do push-ups from the floor or chin-ups? How do you know? At BSP NOVA, it’s a rarity to have our members barbell squatting or deadlifting on their first day. This is not only because for most people that’s not...Read More

“Few things in life shape you more than the people around you, and few choices are more important than deciding who you’ll be with” – Eric Greitens   Who do you spend your time with? What type of people are they? Do they lift you up and add value to your life? Or, do they...Read More

“Are crunches and sit-ups the best way to train the core?”   I’ve received that question a fair amount over the years, and the simple answer is… nope!  At BSP NOVA we rarely, if ever, program either of those exercises because there are more beneficial ways to train the “core”.  Sure, sit-ups and crunches use...Read More

What is a hip hinge? Why does everyone at BSP NOVA learn to hip hinge, and why is it useful? How many licks does it take to get to the center of a Tootsie Pop? The answers to those questions and more will be provided in this blog (okay, not the Tootsie Pop one). The...Read More

“My life is full of tragedies, most of which never happened.” – William “Pop” Sullenberger   The above quote is something my grandfather (we called him Pop) told me for years while I was growing up and it’s always stuck with me. As a young kid, I honestly didn’t understand the importance of those words....Read More

You know what really sucks? Vacuum cleaners (and that joke). But seriously, what sucks is busting your butt in the gym only to see little to no progress. You come in consistently to lift and do conditioning, you work on bettering your nutrition, etc., yet the fruits of your labor aren’t ripe yet. At BSP...Read More

I remember back in college I used to be obsessed with reading fitness magazines to find out what the latest miracle supplements were.  N.O. boosters, creatine, BCAA’s, protein blends—you name it, I gave it a go.  I got stronger, put on muscle, and got lean when I wanted to shred down.  In my mind those...Read More

Controlled Articular Rotations (CARs) became popularized through the Functional Range Conditioning (FRC) system and they are something we use in one way or another in most of our client’s programs. In general, we program hip and shoulder CARs most often, but we do occasionally program other variations, such as ankle, eye (huh?) and ear CARs...Read More