Beyond Strength Performance NOVA

🚨Change to Metabolic Conditioning🚨

(the video breaks it down, so 👀)

🚨NEW PODCAST EPISODE 🚨

Are you using—or thinking about using—a fitness, activity, or sleep tracker? Wondering if they’re worth the investment or just another digital distraction? This week’s episode is for YOU!

Listen on Apple: https://podcasts.apple.com/us/podcast/beyond-strength-show/id1518826244?i=1000507769860

Listen on Spotify: https://open.spotify.com/episode/50jGj8mV6fmJg34bDvOkTu?si=NGzAFXRSRY-CrPJFVaNftw

I think it's safe to say that we've all looked at something we want to do—a big, hairy, audacious goal—and told ourselves a story about how we'll start when ___________.

"I'm going to get to the gym 5 days a week when things settle down."

"I'm going to sign up for a marathon one day."

But big behaviors come with a big cost. Small behaviors aren’t as aggressive.

“This is the day I change everything. I’m going to the gym, I’m starting a new diet, I’m going to read for an hour per day. I’m going to invest the entire balance of my checking account.”

But quantum leaps, epiphanies—whatever word you choose to describe massive change—are, in reality, the outcome of consistent effort over time.

This, friends, is how we must frame our thinking.

We invest small to make big changes. We feed the piggy bank every day, and at the end of every week we’ve put away $50. At the end of the month we have $200. At the end of the year we’ve accumulated $2,600.

So how can YOU feed the piggy bank with your health and fitness goals?

Take a look at the second image and see if you’re doing those four things...

Now, if you're not doing any of them currently, DO NOT attempt to begin doing them all at once! That's a big investment.

Start with the one that's easy. Your $50 investment.

Maybe it's adding in some walks.

Great!

Then, once you're nailing the nailing the walks, maybe water looks easy.

After all, all that walking might just make you a little thirstier, and maybe you'll find yourself increasing your water intake without even thinking about it.

That's how you feed the piggy bank...

So, what have you been waiting for the right time to get started on?

How will you feed the piggy bank TODAY?

Stop waiting for the right time, it’s never going to be here.
———————————————————

P.S. Want to get “The Path” newsletter delivered to your inbox every week? Sign up AND get our FREE E-BOOK, “How to Jumpstart Your Health & Fitness” by clicking the link in our bio and hitting that bottom button. 💪

“I train because it makes me feel alive. I honestly don’t know what I’d do if I didn’t train.

I know that all of the strength I build in the gym gives me confidence in the rest of my life. It makes me feel like I have a presence.

And I want to age gracefully. I don’t want to break down and be decrepit.”

#ItsBeyondStrength

No, a little snow isn’t your ticket to binge Netflix and eat crappy food. 😘

#beconsistent

Week 4, 2️⃣0️⃣2️⃣1️⃣ is in the 📚
(🎉 let’s celebrate some highlights 🎉)

Tomorrow kicks off the final month of Beyond Strength Performance NOVA, BSP NOVA for short, as we know it. New name, new logo, and new facility coming March 2021! 💪

But as we wrap up the final week of January, are you one month closer to your 2021 goal(s)?? Did your ACTIONS move you in the right direction?

Allllllright... Let’s give a warm welcome to Greg, Kiera, April, and Jason! Make sure to 👋 when you see all of them around the gym this week!

🥳 Happy birthday to LL, Jesse, and Marie! Hope you all had great birthdays! 🎉

Next, let’s celebrate everyone that made at least 3 sessions this week! Keep it up! 💯
That’s the goal for all of 2021... if you can hit 3 sessions a week, most weeks, you’re going to be realllll happy with where you are this time next year!

And finally, let’s give a round of 👏 to:
👉 Ashley for crushing her swings! 💪
👉 Penny for the PR squats! 💪

Ready to get in here? Claim your FREE WEEK at www.bspnova.com 🎁

Ryan trains because he’s fighting a neurological disease that could take his life.

He’s fighting to keep his body strong so he can live a full life even as the disease tries to take his capabilities.

And so that he’s ready if the researchers find a cure for NBIA-MPAN.

Ryan trains because he loves to move and it makes him happy. (And he knows chicks dig muscles 😉)

#ItsBeyondStrength

🤔 Not sure if he’s squatting low enough...

🤪

Can Fat Loss Be Easy? (It finally is for Jasmin—here's how) - BSP NOVA

Do you wish fat loss was easy for you? That you could get to a point where you didn’t have to stress about everything you ate, where you weren’t struggling to lose that stubborn body fat? A point where you knew what to do to lose fat?

Jasmin, a member of Beyond Strength, has gotten to this point. To where fat loss is easy for her. To a point where she knows what to do. And she’s thrilled about it.

If you know Jasmin, then you know she is one of the happiest, most positive people there is. Seriously, in the four years that I’ve known her, I can’t remember a time when she wasn’t smiling. And that smile is contagious; people feel that positive energy at Beyond Strength and are lifted up by it.

Her life hasn’t only been smiles though, because she was unhappy about something: her weight. Many people might not know that, since she has such a positive energy about her—as if nothing is hard for her. But losing the body fat she wanted was hard in the beginning. It was a struggle.

In reality, early on in her fat loss journey, Jasmin hit numerous obstacles until she found what made her successful with fat loss.

bspnova.com Do you wish fat loss was easy for you? That you could get to a point where you didn’t have to stress about everything you ate, where you weren’t struggling

Week 3, 2️⃣0️⃣2️⃣1️⃣ is in the 📚
(🎉 let’s celebrate some highlights 🎉)

First up, Tori—pictured hanging out in a handstand—headed back to college this week. Best wishes with rowing and your schoolwork!

Allllllright... Let’s give a warm welcome to Kinsey, Emilio, Julie, Sandy, and (welcome back to) Lauren! Make sure to 👋 when you see all of them around the gym this week!

🥳 Happy birthday to Natasha, Tuba, Max, Danielle, Jasmine, and Sandy! Hope you all had great birthdays! 🎉

Next, let’s celebrate everyone that made at least 3 sessions this week! Keep it up! 💯
That’s the goal for all of 2021... if you can hit 3 sessions a week, most weeks, you’re going to be realllll happy with where you are this time next year!

And finally, let’s give a round of 👏 to:
👉 Edie for discovering how cool it is to be strong! 💪
👉 Rohan for new ways to not be able to walk (👋 lateral squats)! 💪
👉 Brian for getting in here for a workout while in town! 💪
👉 Aylin for knocking out her first Small Group Personal Training session! 💪

Avoid Failing To Reach Your Fat Loss Goals By Asking Yourself A Simple Question - BSP NOVA

Have you ever wanted to make a healthy change for your life but, no matter what you try, you never seem to make any progress? You try a diet, or two, but you don’t lose weight. You join a gym and work out for a time, but no results come.

It’s frustrating. It’s tiresome. You’re working and working and working to improve your health—with nothing to show for it.

Lack of results leads to lack of confidence that you can change, that you’ll be successful.

It can also make you feel desperate; it can make you willing to try anything. You start looking for solutions anywhere they pop up—advice from friends, the internet, in a magazine—all the while hoping that this next change to your lifestyle will give you what you want.

This desperation and frustration leads you to hopping; that is, hopping from diet to diet, workout program to workout program. Yet you end in the same place: exactly where you started your journey—with no results.

So you do something understandable: you hop on another diet.

Because it makes sense. Maybe the diet you tried wasn’t the best fit for you, but another one will be. And sometimes this new diet doesn’t come from the internet, but from our friends; in other words, we know someone who was successful on a certain diet, so we decide to try it.

The thinking goes like this: if it worked for them, then it will work for me.

But will it?

Maybe, maybe not. In a situation like this, where we have been unsuccessful with fat loss, we crave certainty. We want to know what to do. That’s why hopping onto another diet is so enticing: it promises us certainty of how to lose fat.

Figuring out a better approach to nutrition that leads you to your goals isn’t as easy as following your friends diet though (or hopping on any other diet). In other words, certainty isn’t everything. Allow me to explain what I mean—and how to be more successful with your nutrition—with a short story.

bspnova.com Have you ever wanted to make a healthy change for your life but, no matter what you try, you never seem to make any progress? You try a diet, or two, but...

“I don’t really care about a number on the scale anymore. I’ve let go of that...even though sometimes I still have my days. Now I just want to feel strong. I want to feel bad ass.”

That’s why Tiff trains.

#ItsBeyondStrength

Not your Silver 👟s class!

Coach Greg put together a fun little balance circuit with Sandy today.

✅Balance
✅Hand-eye coordination
✅Fun

#ItsBeyondStrength

Week 2, 2️⃣0️⃣2️⃣1️⃣ is in the 📚
(🎉 let’s celebrate some highlights 🎉)

CONGRATS TO AUDREY MOLINARI AND HER TWO FRIENDS/FAMILY FOR WINNING THE ULTIMATE TRANSFORMATION GRATITUDE GIVEAWAY 1-YEAR GRAND PRIZE!!!

Next, we’ll be in touch with all Tier 2 winners this week and then Tier 3 ASAP. So, if you hear from us this week, MAKE SURE TO RESPOND... 😁

Allllllright... Let’s give a warm welcome to Allison and Aylin! Make sure to 👋 when you see the two of them around the gym this week!

🥳 Happy birthday to Supriya, Heather, and James! Hope you all had perfectly okay day! 🤪🎉

Next, let’s celebrate everyone that made at least 3 sessions this week! Keep it up! 💯

And finally, let’s give a round of 👏 to:
👉 Amanda for knocking out the deadlift AND squat strength standards! 💪
👉 Jim for surviving Arm-a-Geddon! 💪
👉 Ashley for the new home purchase! 💪
👉 Rohan for the 205# rack pull! 💪
👉 Eli for doing every single 1.5 rep goblet squat there ever was! 💪

😱 WHERE’S THE GYM MOVING TO?

Well, I don’t think it will be too terribly inconvenient for anyone, but I can’t be sure. So, I figured I’d get this news out sooner than later...

🛑 NO MORE MAKING EXCUSES FOR YOURSELF ✋

Sometimes you get dealt a bad hand; this is out of your control. You can’t change that you were in a car accident growing up, that you didn’t win the genetic lottery for fat loss, or **2020 wasn’t your year**. You either accept the things you can’t change, or you don’t.

“You are not responsible for everything that happens to you. You are responsible for how you react to everything that happens to you.” -Eric Greitens

Accepting responsibility for your life is hard at first, but it’s liberating too. Responsibility is power. By acknowledging you are responsible for how your life is turning out, you can create change; you can do away with excuses.

And we all make excuses at times; some of them are real obstacles, and some are imagined. Either way, something can always get in the way of what you desire, so it does little good wading in a pool of excuses. You can either make excuses and complain, or you can change.

Accept that you are responsible for how your life unfolds, then, ask yourself:

“If we were meeting one year from today—and we were to look back over the last year to today—what has to have happened during that period for me to feel happy about my progress?”.

Take time to really think it through; what do you want your life to look like in a year? Keep those goals in mind, act the way that person acts. Then, over time, you’ll become that person and achieve the results you desire.

✋ I know what you’re thinking...

Does Penny match her shirt and shoes every workout??!

Well, you should join us for a free week and see for yourself... 😜

And when you do, you’ll get all of the following:

✅Certainty Session to strategize your success plan so there’s no wasted time on things you don’t need or aren’t ready for… which means you’ll never feel overwhelmed or silly with your training experience

✅ Personal Orientation to teach you everything you need to know to train successfully from day one… which means you hit the ground running with your strength and fat loss training

✅ Custom Fitness Plan designed for YOU and YOUR GOALS (not some random workouts that are made for 20-somethings who LOVE to work out for workouts sake) and will actually get you stronger, boost energy, improve cardio, and burn fat

✅ 100% trainer-led sessions so you’re never left struggling to figure things out on your own, giving you the ability to accomplish your goals faster than you ever thought possible

🎁 Claim your FREE WEEK at www.bspnova.com

Should Runners Lift Weights? - BSP NOVA

When you think of someone who is a runner—maybe that’s a friend, or maybe that’s you—do you also think of them as a weightlifter? Do you think of them as someone who consistently strength trains at the gym?

Many of us don’t. We keep those two worlds separate. Runners run. Weight lifters lift weights.

There is merit to this idea: to get better at running you have to run, and to get better at lifting weights you have to lift weights. Specificity in training is important, but that doesn’t mean there is no benefit to runners lifting weights, or to weight lifters running.

This begs a question: should runners lift weights?

bspnova.com When you think of someone who is a runner—maybe that’s a friend, or maybe that’s you—do you also think of them as a weightlifter? Do you think of them as...

Gene trains because he wants to wrestle at a great school.

He has it narrowed to either the University of Virginia or the Naval Academy.

And he’ll study either civil engineering or commerce.

But to get to the great school, and to wrestle there, Gene knows he has to show up consistently. He has to make himself stronger and act on his commitments.

That’s why Gene trains.

#ItsBeyondStrength

Raise your hand 🙋 if you like zercher squats?

The Zercher Squat, along with the Safety Bar Squat, is usually one of the first variations we move people onto once they pass the Squat strength standard.

It’s an easy movement to learn—you simply set the bar in the crease of your elbows, bend ‘em, and you’re good to go.

Now, you may be wondering, “I’m not sure what to do with my hands?”.

If so, there are two options: you can make fists and leave them parallel with each other, or you can grab each fist to keep them held tight (as Mike is doing in the picture); both work and are good options.

Lastly, we don’t want to try to do anything with the bar; what I mean is the bar should simply “hang.” If we try to pull up or down on the bar it will mess up the position.

Alright, go get your squat on! 🦵

Raise your hand 🙋 if you like zercher squats?

The Zercher Squat, along with the Safety Bar Squat, is usually one of the first variations we move people onto once they pass the Squat strength standard.

It’s an easy movement to learn—you simply set the bar in the crease of your elbows, bend ‘em, and you’re good to go.

Now, you may be wondering, “I’m not sure what to do with my hands?”.

If so, there are two options: you can make fists and leave them parallel with each other, or you can grab each fist to keep them held tight (as Mike is doing in the picture); both work and are good options.

Lastly, we don’t want to try to do anything with the bar; what I mean is the bar should simply “hang.” If we try to pull up or down on the bar it will mess up the position.

Alright, go get your squat on! 🦵

Guess we won’t be pulling anything into this side of our garage until March 😬

Week 1, 2️⃣0️⃣2️⃣1️⃣ is in the 📚
(🎉 let’s celebrate some highlights 🎉)

First up, let’s give a warm welcome to Amanda, Joy, Danielle, and Brian! Make sure to 👋 when you see all of them around the gym this week!

Next, let’s celebrate everyone that started their New Year off on the right foot, making at least 3 sessions this week! 💯

And let’s give a round of 👏 to:
👉 Beth for crushing a bench press PR! 💪
👉 Rohan and Rosie for knocking down another block of training! 💪
👉 Jasmin (pictured here) hit her 2-year anniversary with Beyond Strength! 💪
👉 Mike B had a great End of Block chat with the new format! 💪
👉 Eli, Karol, Denise, and Kristin all did the new Alpha Challenge! 💪

❌ WE DIDN’T SELECT THE WINNERS OF THE ULTIMATE TRANSFORMATION GRATITUDE GIVEAWAY YET ‼️
(but we’ve narrowed the list down to a great eight and we’ll be making our decisions soon)

🎁 YOU’RE NOT A MEMBER YET?! Claim your FREE WEEK at Beyond Strength: www.bspnova.com 🎁

[01/09/21]   Sandy, shown in this video from 2017, is turning 75 this month... 🥳

and she has been training with us since October of 2012.

Now, you may remember a post we did at the beginning of 2020 showing that, even at 74, she was increasing her bone mineral density—a great testament to the benefits of strength training as we age!

But, it gets even better...

Sandy dropped in yesterday to re-assess her mobility, stability, and baseline movement with a full Functional Movement Screen—something she’s been doing with us since starting back in 2012.

But... when she arrived, she informed us that she had a fall this week.🤦‍♂️😱

“One second I was walking towards the entrance to Wegman’s, and the next I noticed that my feet abruptly stopped and the concrete was moving towards my face. It all seemed to happen so slowly though,” she said.

[turns out she didn’t see a curb]

“... I quickly realized that it was in fact I who was was headed towards the concrete, and—with no real thought—the next thing I knew, I was in the bottom of a push-up position with my face an inch or two from impact.”

“... I HAD THE NATURAL REACTION AND STRENGTH TO CATCH MYSELF IN THAT POSITION!”

So, after talking about how amazing that is, and how if she hadn’t been so consistent with her training over the years we might be having a very different conversation, we proceeded with her assessment.

And the good news kept on coming...

After comparing her scores, going all the way back to 2012, she has continued to maintain all of her movement quality!

... and, of course, gotten stronger. 💪

And while she was adamant that this is not a comparison game, I’m still going to say it...

There aren’t many 75 year olds out there that are popping up after a hard fall (or dabbing on a bunch of young bucks after nailing some hurdle hops 😉).

🤔... guess maybe this strength training stuff works. 🤷‍♂️