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If a muscle is tight, we stretch it out, right?  After all, stretching is supposed to help.  So, wouldn’t it make sense that it should get better with said stretching?  And if stretching isn’t helping, then what actually will?   Stretching can feel pretty good at times, and often give us a feeling of relief. ...Read More

We’ve all been there before…  a massive goal is staring us in the face, and we can think of all the things that need to get done for it come to life.       Alright, I’ll just surf Instagram for a few minutes and then get to work. 30 minutes later… Man, I’m kind...Read More

A couple of weeks ago, we ran a blog concerning not worrying about all the tiny details with nutrition unless you have filled your bucket with the big rocks first. You can catch up on that blog [HERE].   Well, how do you know if you have a nice sturdy house with a roof over...Read More

The world lost an amazing woman in Diane Melick on Saturday April 28th, 2018.  She fought long and hard to beat all the odds with pancreatic cancer, and seriously kicked it’s butt for somewhere in the ballpark of 16 months longer than she was given to live.  But even Diane, one of the strongest humans...Read More

In the almost seven years BSP NOVA has existed, we’ve seen our fair share of people both overcoming injuries with success, as well as an unfortunate few that seem to be stuck in a cyclical pattern of re-injury.  And while it’s easy to blame bad luck for the latter, there are real solutions we’ve seen...Read More

It’s safe to say that I am s-t-r-u-g-g-l-i-n-g this week. A text message before 6am that the computer at the gym broke, two member cancellation notices by 1:30pm, a call at 2:30pm that my daughter has a fever and what appears to be hand-foot-and-mouth, work piling up amidst 1,001 distractions that need immediate attention, and...Read More

Using a simple questionnaire attached to our members’ programs, we ask our clients a handful of questions every day before they train—how many hours of sleep they had the previous night, if they have any soreness or fatigue, if they have any pain, and how they feel their nutrition has gone over the previous 24-hours—allowing...Read More

Today’s blog is from BSP NOVA member, Jeremy Brown.  Not only does Jeremy bring a consistently sarcastic tone to most Monday, Wednesday and Friday 9am sessions, but he also teaches a tai chi class, right here at BSP NOVA, every Saturday at 11am.  Our entire staff did a demo class with him quite a few...Read More

Melissa had been training on her own for just about three weeks, and things were going pretty well.  She pulled a 4-day strength routine from her favorite magazine, Shape, and had been going to town on it in the gym. The program called for a handful of exercises, mostly using dumbbells and body weight, and...Read More

Today’s blog is from BSP NOVA member, Jeremy Brown.  Not only does Jeremy bring a consistently sarcastic tone to most Monday, Wednesday and Friday 9am sessions, but he also teaches a tai chi class, right here at BSP NOVA, every Saturday at 11am.  Our entire staff did a demo class with him quite a few...Read More

“What should I do on the days I’m not here?” – Everyone we’ve ever trained, people who’ve thought about training—even you Not a week goes by that we don’t answer this question—be it for a current member or a prospective one.  But, contrary to what many people want to hear, our typical answer is: It...Read More

“I trained at (insert local gym name here), and it was great at first, but they didn’t keep me motivated—I wasn’t seeing the results like I expected and I quit after about two months.” The above quote (from memory) was a small piece of a conversation I had with the mother of a new member...Read More

Today’s blog is an actual email we received from a BSP NOVA member, Katie Jacobson, last week.  You may recognize Katie as the BSP NOVA homepage cover model—you know, the girl smiling ear to ear at the top of her deadlift—yup, that’s her.  And with her permission we’ve decided to turn that email into a...Read More

“Most New Year’s resolutions are actually January resolutions. We’re so eager to have an amazing month that we exhaust ourselves in the first three weeks of the year and never make it to February.” – Jon Acuff in “Finish” So how do we make real, lasting change? Don’t be so hard on yourself. Make that...Read More

One of the first habits we give to people regarding their nutrition journey is eating slowly. . It’s not sexy, but it’s effective. There are a couple of reasons as to why we choose this one first. . We want people to develop a personal handbook on how their body behaves and responds. A handbook...Read More

Today’s blog post comes from a wonderful human being—BSP NOVA member, Supriya Baily.  Supriya has been training with us since April of 2015, and she continually attains things that SHE never thought possible (like a 255# barbell deadlift, which might actually be up to 265# now), and continues to set aspirational goals (she’ll get into...Read More

Are you tired of rummaging through cluttered cabinets? . Do you know what is in your pantry and where it is or does it look like a grocery aisle exploded? . What is that in the back of the fridge or in the bottom drawer? It might be too scary to touch! . Are the...Read More

In the book Switch, by Chip and Dan Heath, they liken our reasoning skills being a rider and an elephant traveling down a path. The rider is the logical part of our brain that desperately tries to control the elephant which is our emotional brain. The rider does a good job managing the elephant for...Read More

It’s crazy how much life, and our ability to improve it, changes when we get quality sleep. From mood elevation to improved metabolic function, getting enough quality sleep is absolutely imperative when in the midst of transformation. (And, really, when are we not in the midst of transformation?) It’s not easy, though, we get that....Read More

We’re currently in the process of writing a transformation guide. This sucker is going to be awesome—and yeah, I’m totally biased—but seriously. It’s going to cover 5 game-changing topics: Mindset, Training, Recovery, Nutrition, and Community. Today’s post provides a preview of a piece from the nutrition section. . Enjoy! . – Chris . Are we...Read More