1) Fitness Performance Benchmark

Fitness Performance Benchmark.  At Sand & Steel we measure everything.  In order to know whether a program is really working, your progress has to be examined. You need to be provided with progress standards for improvement.  We have set these guideposts through training hundreds of clients on these same programs.  We can revise your diet and/or program to make sure your improvement continues.  What worked yesterday, might not work tomorrow.  Humans improve because our bodies adapt to different stresses put on them.  We use these Benchmarks not only to place you into an XT60 program, but to monitor your progress and upgrade your program when you’ve grown out of it.

2) Personal Training via the XT60 Program

We have 40+ programs specializing in everything from movement correction, to weight loss, to building muscle and strength.  Our programs have been tested by our coaches and hundreds of clients for safety and results.  The performance and weight loss benefits of every client is measured by our benchmarks and InBody Composition Scan.  The programs that work better are kept, and the programs that generate lesser results are scrapped or revised.  Our programs will work better for you, because they have been designed from scratch to be better for a person just like you.  Moreover, our coaches scale and customize every single workout to the individual.  You won’t work too hard or too easy, you’ll work just hard enough to get the results you want safely.

3) Mobility, Corrective Exercises, and Range of Motion

How do we improve mobility?

1. For range of motion we use flossing, joint distraction, and gapping.
2. For Stability and Muscle Control: we use balance stabilizing tools, yoga, exercise tubing, and Cook bands.
3. Fascial Release: we use the battle star, nova balls, lacrosse balls, and trigger point.
4. Muscle activation and corrective exercises: we use isometric exercises and exercise bands to improve the mind muscle connection.
5. Proprioceptive Neuromuscular Facilitation Stretching: to retrain the brain’s connection with muscle to improve the brain’s confidence and control over muscles with allows for improvement of flexibility.
6. Partner Stretching: through using a coach to help stabilize and direct stretches, the athlete is able to improve the function the stretch and really mobilize the intended muscle and joint group.

We measure current mobility and static motor control through screening.  We improve the tightened areas through our mobility programming to mobilize and strengthen the tight and weakened areas.   We find and address all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic limitation. In short, mobilization is a tool to globally address movement and performance problems.

We find and address all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic limitation. In short, mobilization is a tool to globally address movement and performance problems.

Humans have tightness where the body senses weaknesses or lack of strength in a muscle. To improve mobility, we have to reprogram the brain’s connection with deactivated muscles.  In essence, we force the brain to create new software (neural pathways to control muscles), so that the body can allocate new hardware (muscle tissue.)

Examples of our mobility programs include: The Lower Body Symmetry System (addresses left to right asymmetry and issues with pelvic tilt and pelvic shift), The Upper Body Symmetry System (addresses strength and range of motion in the shoulders), Zero2Fit (Mobility and weight loss program) and the Functional Archetype (MWOD) (improves range of motion in various loaded positions- squats, deadlifts, presses, etc).

4) Nutrition and InBody

Our nutrition program includes one-on-one sessions, where we examine the choices you make with your eating patterns.  We teach you how to fill out a journal properly and we’ll show where your missteps are.  We work with you to build you a revised meal plan, and we’ll create a daily compliance sheet to help you implement these changes  Our Origin Nutrition program features both a bodybuilding and a weight loss track.  So whether you are looking to put on muscle or cut fat, we’ll custom create a diet for you.

With our InBody service, we’ll measure your basal metabolic rate, muscle mass, body fat percentage, chronic inflammation, and even the amount of muscle in each of your body parts.  This service provides us insight into corrective exercises and weight loss programming to help you get stronger, faster.