We provide training and coaching that helps people discover what their body is capable of because ev
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At Beyond Strength we believe that life is better when a person’s body is physically capable. When a person’s body can’t hack it, they miss out on some of life’s best moments. When someone has strength, mobility, and endurance they are more involved with life and have deeper, more fulfilling experiences. Whether it’s a challenging hike with friends or an afternoon playing with their kids, no one s
hould have to question whether or not they are up to the task. We provide training and coaching that helps people discover what their body is capable of because everyone deserves a life full of rich experiences.
Slide to the left.
Slide to the right.
Take it back now, ya’ll.
One hop this time.
Right foot let’s stomp.
Left foot let’s stomp.
Cha cha real smooth.
We regularly perform the Cha Cha Slide as a group and in unison during class.
We’re not a cult. Scout’s honor.
It ain’t a secret that we all want to look good neked.
But over the years we’ve observed that the people that do the best with body comp over the long-term don’t hyperfocus on body comp.
They focus on training consistently and appropriately hard.
And they train for a purpose outside of aesthetics.
They eat in a sane and sensible way that doesn’t deprive them of foods they enjoy.
They generally move a lot.
Training for a purpose outside of aesthetics helps you stay the course, and often times gives you a bigger sense of accomplishment.
Eating sane and sensibly without depriving yourself helps you maintain your health and body composition while enjoying your life.
And movement, well, that sh*t is medicine.
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If you’re the kind of person that all clicks with, then click the link in our profile and schedule your FREE intro. You’ll walk away with actionable training and lifestyle advice while also learning exactly how training works at Beyond Strength.
Slowing down is part of aging. It’s a deal with no opt out. That being said, there’s a lot that we can do to fight off age-related cognitive decline. Sleep, stress management, and nutrition are huge factors. But so is exercise, specifically what most people call cardio. (We call it aerobic training.) Did that s**t surprise you? Aerobic exercise helps increase a compound in the brain that helps keep your circuitry young. It’s called Brain Derived Neurotrophic Factor (BDNF).
Let’s talk about how it works.
Slowing down is part of aging. It’s a deal with no opt out. That being said, there’s a lot that we can do to fight off age-related cognitive decline. Sleep, ...
It’s Monday. Swing hard.
That feeling when the grip burn really sets in and you just accept your fate 😂
Grip strength is a solid predictor of health and longevity. So, we train the s**t out of it.
Come do that with us.
Click the link in our bio to schedule your free intro. You’ll learn all about how training works at Beyond Strength, and you’ll walk away with immediately actionable and impactful advice from our fearless leader,
We all gotta do things we don’t like 😂
Rather do it with cool people under the guidance of great coaches?
Click the link in our profile and schedule your free intro.
Remember this scene from Office Space?
“Anyone ever say to you sounds like you have a case of the Mondays?”
“No. No, man. S**t, no, man. I believe you’d get your ass kicked sayin’ somethin’ like that, man.”
We do.
F*ck the “Mondays.”
Do you whine to yourself when it’s time to do a workout, or a part of a workout, that you don’t like? Or do you tell yourself, no matter what this is, I’ll give it my best effort and focus on doing it well?
If you whine, you create a pattern of whining. Do that consistently, and every time you’re in a similar situation, you’ll whine. Your brain will create the pattern. Guess what happens next? Yes, you keep whining. But you also make the workout more difficult, more unbearable, because your brain perceives it as a bigger threat than it truly is.
Bear all parts of all workouts well.
Fist and eyes up.
It’s Monday, b*tches.
Real coaching.
That’s the difference.
A lot of boutique gyms talk about coaching, but really it’s just churched up cheerleading.
We coach first.
It gives you the confidence to train hard and get real results because you know you’re doing the right things for you in the right way.
And we have a killer environment full of people on a similar trajectory as you.
They want to work hard, get results, and live a bigger life OUTSIDE of the gym.
If you’re the type of person that wants coaching and an awesome training environment, click the link in our profile and schedule your free intro.
We hope you kicked Monday right in the chin.
No matter the situation, all you can control is your response to it. You can lean into the discomfort and tell yourself you’re fine. Or you can let it seep into your mind and overwhelm you. You have the power to manage it well.
Life is short, so let’s keep it simple…
Pick up heavy stuff
Run easy and long
Run hard and short
Jump
Throw
Move your joints through their full ranges of motion
Do all this so you can do more of the things you love for as long as you want to
The gym is a means to a bigger life, not an end in itself
Use it that way
Live Physically.
I love Stoic philosophy. The Stoics have been my guides since I was a teenager. I’ve burned through copies of Epictetus’s Discourses and The Enchiridion. My copy of Marcus Aurelius’s Meditations is thumb worn, and I’ve bought more copies for friends than I could ever remember. The minds of these good men have molded my own.
The Stoics focused on staying in the here-and-now and on emotional regulation. It makes their sayings and quotes perfect mantras for coaching yourself through tough workouts. You might be skeptical. But I’ll show you how men, long dead and speaking on how to conduct yourself through life, are the perfect guides for dealing with the discomfort of hard training.
I love Stoic philosophy. The Stoics have been my guides since I was a teenager. I’ve burned through copies of Epictetus’s Discourses and The Enchiridion. My ...
As the philosopher MASE once said, “Breathe, Stretch, Shake, Let it go.”
Enjoy your Monday.
Eyes up. Take a breath. Back at it.
“If you hear someone complaining about Monday, strike that bu****le from your life!”
-Gandhi
There’s a lot to get in during a week of hybrid athlete training. It takes intelligent planning to get it all in without burning yourself out – and to get the best possible results.
We take a counterintuitive approach that a lot of other hybrid coaches disagree with. But, tell ya what, we don’t care because we’ve seen it work with too many people and it has too much science to justify it.
It begins with understanding the difference between neurological and metabolic stress. It continues on with planning appropriate training loads to build peaks and troughs throughout the week. And finishes with an understanding that training frequency is an individual deal.
Finish reading at the blog link in our bio!
Eyes up, then to the horizon. Then, my friend, go forth and kick ass.
You must repeatedly step into the crucible to sharpen your edge.
Yesterday, we recorded an episode of the Beyond Strength Show about how we got into what everyone is calling “hybrid training.”
For us, it’s about saying yes to any fu***ng opportunity that comes up.
That takes making sure your body has the resources for you to confidently put your toes on the line and say, “Let’s go.”
But it’s even more so about your mind.
Facing consistent challenges and stepping up to them shows you who you are and who can become.
They give you that settled-into-yourself confidence that relaxes your mind.
Not every challenge will go the way you want.
But you’ll always be better for putting your toes on the line and saying, “Here I am.”
Hybrid athlete training requires a delicate balance between training and recovery. More so than other forms of training because you’re stressing the body in multiple ways during the same training program. And that often means two totally different types of workouts on the same training day.
That is a lot to manage if you’re not sure how to approach it. The whole deal brings up a lot of questions. Should you do two-a-days? If so, which workout should you do first? When should you do them?
You’ll get those answers and more, so you know how to plan your training day as a hybrid athlete. We’ll walk chronologically through the training day, assuming that you’re doing two-a-days. Then we’ll finish up by helping you plan should you only have a time block for one workout.
Hybrid athlete training requires a delicate balance between training and recovery. More so than other forms of training because you’re stressing the body in mul
Most people don’t think of mental toughness as a skill…
But it is.
And it looks more like a collection of mental skills that build mental resilience that allow you to stick it out when things get hard.
Self-talk is one of those hugely important mental skills.
We did a brief podcast on self-talk that will help you keep your head on straight during tough workouts while improving your mental resilience.
It’s live on Spotify and YouTube.
Click the link in our profile to check it out.
Remember in Goldmember when Austin Powers says about Dr. Evil, “He ain’t heavy. He’s my brother, baby!”
Well, we ain’t brothers.
But we’ve been friends for about 15 years, and business partners for 14 of them.
And we’ve learned a thing or two about managing a friendship and business partnership over time.
First, we care about each other way more than we care about any of the businesses we’ve run together.
Two, we tell each other the truth.
Three, kissing your business partner is a bad idea…that’s why we’ve never done it.
Four, have f**kin’ fun, man!
“The danger of an adventure is worth 1,000 days of ease and comfort.”
-Paulo Coelho
Go find some adventure this weekend.
If you want training and coaching to prep you for any adventure, click our linktree and schedule your free intro.
We’re hiring!
We are looking for an experienced trainer/coach with evening availability.
The position is at our gym in Sterling, VA.
If you’re interested in applying, shoot us a DM and we’ll reach out with further instructions.
Gotta hang with the right people if you wanna make progress.
Don’t let the bitch about Monday crowd pull you down.
We got trolled.
But it’s all good. It gave us fuel for a killer podcast conversation.
Check the latest episode of the Beyond Strength Show on Spotify or YouTube.
You pay attention to your body, you learn about your body, you use your body. To live physically, a person must understand their physicality.
To understand your physicality, you must live in your body. In doing so, you’ll understand when to push and when to hold back; you’ll learn the difference between pain and discomfort.
You’ll understand what your body needs at a given time because you’ve paid attention to how it responds to training, to nutrition, to rest.
Your body is a vessel for experiences – for triumphs, for defeats, for growth. You act accordingly and with that understanding.
You dare to live by choosing challenges that make you commit, act consistently, and grow.
Click our link tree to schedule your free intro. It’s time to Live Physically.
There will be days when your motivation fails you.
There will be others when you’re tempted by the incubus or succubus of seductive, short-term pleasure at the expense of long-term gain.
If you don’t know why you’re doing what you’re doing, you’ll plop your ass on the coach during those days without motivation.
You’ll choose the easy pleasure over the harder good when tempted.
If you don’t know why you’re doing what you’re doing, dreary days might knock you off track. You’ll let your feelings get in the way of your commitments to yourself.
Your progress begins and ends with making a commitment to yourself, one that’s meaningful and gives purpose to your actions.
It’s the fuel you’ll need for doing it over and over again even when you don’t feel like it.
It’s the fuel you need for consistency.
May your week be as good as bicep vein.
21620 Ridgetop Cir
Sterling, VA
20166
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Here’s what you can’t see: @chrisbeyondstrength daughter pushing his feet up so he can get his chin over the bar. 😂 In all seriousness, we program a lot of chin-ups. They are one of the best upper-body strength builders, they’re easy on the shoulders and wrists for most people, and they’re a great measure of relative strength and body composition. To reach our black standard, men have to hit at least 6 chin-ups and women have to do at least 3. Are you passing black? If you’re someone looking to improve their upper body strength, take us up on our FREE Intro. You’ll sit down with our fearless leader @chrisbeyondstrength and by the end of the consultation you’ll walk away with actionable advice as well as a complete understanding of how training works at Beyond Strength. Click the link in our bio to schedule your FREE Intro. #itsbeyondstrength #livephysically #strength #endurance #chinups #hybridathlete
Psst… You lookin’ for a way to make your pull-ups harder? #itsbeyondstrength #livephysically #hybridathlete
Don’t have the wrist or shoulder mobility to barbell front squat? Try these puppies. Don’t tell Chris, but I heard him say, “Choke me harder!” To the bar. Whatever you’re into, big guy! #itsbeyondstrength #livephysically #loudouncountyva
In case you forgot… Happy Friday! #itsbeyondstrength #livephysically #nevergonnagiveyouup
Got ankle mobility? You won’t if you’re running a ton and not doing any ankle mobility training. Here are two movements that’ll help you keep ankle mobility while you train and compete: ✅Seated Ankle CAR ✅Push-up Position Ankle Rocks Build them into your warm ups or do them as filler between strength sets. It’s also a real dang solid idea to put them into your daily mobility routine. Oh, you don’t have a daily mobility routine? Time to start one, mother lover! For more hybrid training tips, click the link in our profile to subscribe to our Hybrid Training Tips email series. #itsbeyondstrength #livephysically #hybridathlete #hybridathletetraining
We all lift heavy. And we all do it with the exercises that work for us right now. That’s how we get stronger today, tomorrow, and for the rest of our lives. #itsbeyondstrength #livephysically #hybridathlete
Hybrid athletes: Get more out of your strength training! Sure getting a pump is cool. And we all want to be strong. But the most important thing is how you use that strength when it matters. You need access to your strength over time and as you build fatigue. Extensive strength training gives you that. But you need intensive strength training to raise your strength ceiling. Without both, you won’t reach your strength and endurance potential. Click the link in our profile to join our Hybrid Training Tips email series. #itsbeyondstrength #hybridathlete #hybridathletetraining #livephysically
You can get strong as hell with rack pulls. But there are a couple key set up cues that dial you in to do them well. Listen to these coaching cues, homies. And for my hybrid training tips, click on the link in our profile and get in on our hybrid training tip email series. #itsbeyondstrength #livephysically #hybridathlete #hybridathletetraining #deadlift
Everything’s easier when you’re strong. Click the link in our profile to join our Hybrid Training Tips email series. #itsbeyondstrength #livephysically #hybridathlete #hybridathletetraining #strength #endurance
Get down, then reverse it. Turkish Get-ups are a killer full-body movement. They train strength and mobility throughout the body. Turns out they’re easier to learn from the top down. So, we’re practicing get downs this month before we reverse it and take it back up. #itsbeyondstrength #livephysically #loudouncountyva #kettlebell
Too relatable, right? I think we’ve all been in the graveyard at midnight doing some excavation. It’s a great way to learn human anatomy. And why it’s so important to maintain good pressing angles. Setting up to press with your arm at a 45-degree angle to your body maintains your scapulo-humeral rhythm. Which is a fancy way of saying that your shoulder blade and shoulder joint work together as they should. Do all of your bench pressing and push-ups like this. For more hybrid training tips that are far less grotesque, click the link in our profile to join our 5 Days of Hybrid Training Tips email series. #itsbeyondstrength #livephysically #hybridathlete #hybridathletetraining
SQUAT OR DEADLIFT? Which one ya got? Click the link in our profile to schedule your free intro and come do your favorite lift with us! #itsbeyondstrength #livephysically #loudouncountyva
Not sure how to set your feet for squatting? We got you! 👊🏻 Click the link in our profile to sign up for Hybrid Performance tips email series and get 5 days of training tips delivered right to your inbox! #itsbeyondstrength #hybridperformance #hybridathlete #livephysically
Who remembers when we stuck to @chrisbeyondstrength and his bullsh*t no tickling policy? Chris Merritt is a thief of joy! #itsbeyondstrength #loudouncountyva #livephysically
We are good at words. 😂 #bloopers #itsbeyondstrength #livephysically #hybridathlete
How do you train your legs? We train them just about every damn way you can. Two at a time. One at a time. High reps. Low reps. Stepping up. Deadlifting. Squats. Lunges. Sleds. Carries. If you want legs that are strong, look good, and can handle sh*tloads of work… You gotta train them every way they can be trained. #itsbeyondstrength #hybridathlete #livephysically #loudouncountyva
It’s not all bicep pumps and running a few miles. #itsbeyondstrength #livephysically #hybridathlete #hybridathletetraining
Psst… You lookin’ for a way to make your pull-ups harder? #itsbeyondstrength #livephysically #hybridathlete
What it really means to be consistent. #itsbeyondstrength #hybridathlete #loudouncountyva #livephysically
Steal this complex: Kettlebell Swing x 5 Single-arm Clean x 5 Single-arm Press x 5 (Repeat cleans and presses on other side) Goblet Squat x 5
BSP NOVA has been Loudoun’s Different Gym, since 2011, for a great reason…people just like you. You, your needs, your goals, your transformation are our priority and we create a training program and experience that meets you where you’re starting and we continue to guide you step by step toward becoming the stronger, leaner version of yourself that you envision. Our individualized approach to training has worked for hundreds of people over the years, and it can work for you.
Team Passos Jiu Jitsu Headquarters
Davis Drive
