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Our Team

Paul Roberts Mobility, Strength, and Weight Loss

CrossFit,Mobility, and Personal Training Certifications

  1. Biomedical Engineer: Johns Hopkins University
  2. RKC Russian Kettlebell Club: Strength & Conditioning
  3. FMS Level II: Functional Movement Screen
  4. 3DMAPS: 3 Dimensional Movements Analysis and Performance System
  5. Muscle Energy Techniques: Rehabilitation and Mobility
  6. Mobility|WOD Movement and Mobility Specialist: Movement and Mechanics
  7. Rock Tape FMT Blades: Gua Sha and Scraping to Alleviate Pain and Improve Mobility
  8. Y-Balance: Examination of Movement Patterns and Imbalances
  9. TRX Suspension Training: Core and Bodyweight
  10. CrossFit Level 2: Weight loss and Metabolic Training
  11. CrossFit Powerlifting: Strength Training
  12. CrossFit Gymnastics: Bodyweight and Mobility
  13. CrossFit Scaling Course: Progressions and Regressions for Weight Lifting
  14. CrossFit Lesson Planning: Effective Techniques for Structuring Workouts
  15. CrossFit Pose Running: How to Spot Faults in Running Technique
  16. CrossFit Spot the Flaw: How to Spot Faults in Gymnastics and Weight Lifting Technique
  17. Precision Nutrition: Nutrition Coaching
  18. Starting Strength Seminar: Powerlifting Certification by Mark Riptoe
  19. Road Runner Certified Coach: Certified Running Coach
  20. Certified in First Aid and CPR/AED National Foundation
  21. Yoga Inversions and Arm Balances Workshop

Dawn Anderson Womens Strength Training

CrossFit, Mobility, and Personal Training Certifications

  1. Muscle Activation Techniques: Corrective Exercise and Therapy
  2. National Council on Strength and Fitness: Certified Personal Trainer
  3. RKC Russian Kettlebell Club: Strength & Conditioning
  4. TRX Suspension Training: Core and Bodyweight
  5. CrossFit Level 2: Weight loss and Metabolic Training
  6. CrossFit Powerlifting: Strength Training
  7. CrossFit Flexibility: Range of Motion and Flexibility
  8. CrossFit Scaling Course: Progressions and Regressions for Weight Lifting
  9. CrossFit Lesson Planning: Effective Techniques for Structuring Workouts
  10. CrossFit Pose Running: How to Spot Faults in Running Technique
  11. CrossFit Spot the Flaw: How to Spot Faults in Gymnastics and Weight Lifting Technique

Flavio Spaducci – Kettlebell Strength and Conditioning

🌟 Sand & Steel All-Star Coach.  July 2018

Flavio’s Personal Trainer Certifications

  1. Kettlebell Sport Coach Level 2: Exam passed with highest marks, certified by Oleh Ilikia, World Kettlebell Sport Federation president, multiple time world champion and Guinness Record holder
  2. Strongman Instructor: Certified by Francesco Gioia, Italy’s strongest man
  3. Crosslifting: A new sport born in Russia by combining all of the strength sports together. Spent a week in a Russian Olympic facility, training with Klokov, Berestov, Koklyaev and Denisov
  4. Weightlifting Instructor: Certified by Giles Greenwood in London, UK
  5. Functional Training Instructor: Certified by Italian Boxing Federation

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TRX Suspension Trainer Seminar

TRX Suspension Trainer Seminar

TRX Suspension Trainer Programming, Workouts, and Scaling. During the Seminar, we’ll teach you how to perform over 20 TRX exercises such as the atomic pushup and the TRX Pike. We’ll cover scaling options and cover points of performance for safe execution of these exercises. The seminar will feature a detailed comparison of the TRX Suspension Trainer against its closest rivals (Olympic Rings and Jungle Gym Trainer.) We’ll be covering common movement faults and how to use the TRX Suspension Trainer Safely.

Certified Personal Trainers Alexandria VA 22314

Our Specialties Include:

Certified Personal Trainers Specializing in:

Strength, Powerlifting, Olympic Lifting, Kettlebells, Mobility & Movement (FMS & M|WOD), Flexibility, Private Yoga Sessions, Running Coach, Weight Loss, Nutrition, Boxing, & Senior Personal Training.

ServicesPersonal TrainingMobility and Flexibility TrainingNutrition, Meal Plans, and MacrosInBody Composition ScanPersonalized Workout Plans

Personal Trainer Session Types

  1. Personal Training
  2. Partner Training
  3. Nutrition and Weight Loss
  4. Mobility and Corrective Exercises
  5. Private Yoga Lessons
  6. Personalized Workout Plans
  7. Online Workouts

100% Customized Personal Training Programs.

During your first session with a personal trainer, we perform a full benchmark of your fitness and weaknesses.  Benchmarking includes testing for maximum cardio capacity, recover speed, strength, knowledge of complex movements.  A certified personal trainer will examine your technique on exercises like the deadlift, squat, and kettlebell swing.  The benchmark session will customized around and preexisting injury or condition you may have by your personal trainer.  The fitness benchmark will also be scaled to your level of fitness.

Custom Workout with your Personal Trainer

Once your Fitness Performance Benchmark is complete, we’ll schedule your first workout.  This workout will be customized based on the goals we set during your initial consult and the data we gather during Fitness Performance Benchmark.  Assuming you’d like to become a full client, we’ll discuss how you liked the sessions, make any modification necessary based on your feedback, and then build you a personalized workout plan based on this information.

Mobility and Flexibility Sessions

  1. Injury Rehabilitation.  If you have an old or new injury and haven’t been able to restore full range of motion, we utilize various mobility techniques such as (Muscle Activation Techniques, myofascial release, PNF stretching, joint distraction, etc.) to help your regain the loss of range of motion.  If you are lacking strength in that joint or muscle, we’ll utilize techniques such as corrective exercises, Trigger Point, Muscle Energy Techniques to help you restore your strength.
  2. Stabilize & Strengthen Bendy People.  If you have lots of loose muscle and joints (such as yogis and dancers), your lack of muscle control can cause you to develop painful injuries such as impingement and bursitis.  Our mobility training with help you gain control of your muscles without reducing your range of motion.  We’ll make your stronger without making you tighter.
  3. Mobilize Stiff People.  When you have restricted range of motion, you often develop chronic pains up or down the kinetic chain.  Tight hamstrings lead to sore back for example.  In addition, while you have developed a good deal of strength, your lack of range of motion will eventually impede your progress because you will be unable to complete exercises in good form with the right technique.  This results in a pattern of injuries where you improve strength and then get injured.  Our Mobility Training helps you break this cycle, by restoring the full range of motion your joints and muscles are supposed to have.

Mobility Training vs Personal Training vs Physical Therapy vs Massage vs Chiropractic Care.  If you click the link you’ll find that we wrote a full blog post on this topic.  We also explain the differences to you during your Gym Consult.

Custom Meal Plan for your Lifestyle

Our nutrition sessions are one-on-one sessions, where we work together to improve your food choices.  We’ll teach you how to balance macros, build recipes for your goals, break food addictions, etc.  We create shopping lists, custom meal plans, etc.  Our methodology is based on Precision Nutrition and Whole 30.  Paul has coached hundreds of clients, and this diet works for everyone, with no exceptions.  We systematically remove the foods causing you to gain weight and substitute them for healthier options.

Custom vs. Stock Diets

Stock diets (like the kind you find on most websites) don’t work for several reasons:

  1. Everyone has different food allergies, eating patterns, and work restrictions.
  2. It’s one thing to read a plan, but do you have someone that is going to hold you accountable to executing it.
  3. Small mistakes in execution of a diet is often the difference between whether it works or not.  With a stock diet, you don’t have someone checking over whether your decision are correct.

At Sand & Steel, we only provide custom diets.  We analyze your current eating patterns, and provide you with a custom set of nutrition rules and guidelines so that you make changes to your diet.  We provide nutrition coaching for performance (e.g. police test, races, events, etc.) weight loss, bodybuilding, anti-inflammation, and strength training.  Nutrition Service. 

InBody 570 Body Composition Scan

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 helps your personal trainer evaluate improvements in body composition over time.  In addition, the segmental muscle analysis provides us with insight into the efficacy of the corrective exercise by measuring the change in muscle mass in the weakened limb.  InBody Scan

Personalized Workout Plan

Our personalized workout plans are written by our head personal trainer Paul Roberts.  They are completely customized workout plans based on detailed intake form that you fill out.   You can specify details such as equipment, preferences, goals, injuries, etc.  We build you these workout plans based on the information you provide.  After your first month is completed, we’ll send you an updated questionnaire so that your personal trainer can make revisions to your program such as progressions and modifications.

Home and Travel Online Workouts

Our personal trainers have designed 20 online workouts that you do at home or in your hotel.  Videos come with full movement technique, plus suggested rep ranges and scalings.  You can choose to purchase single workouts, or a monthly subscription that provide you with access to all our Online Workouts.

View our Online Workout and Personalized Workout Plans

WHO WE ARE:
We are a boutique personal trainer & yoga studio. We handcraft and customize every workout. We integrate nutrition, movement, and flexibility into our personal training plan.

OUR SECRETS TO SUCCESS:
We study our craft, take as many certifications as we can, and develop unparalleled expertise in our specializations. We treat every client with respect and individualize every workout. Developing talent takes discipline, and we push the envelope to improve our coaching quality every day.

WE LOVE WHAT WE DO … and We Do It Better than Anyone Else. We are Sand and Steel: Professional Grade Yoga Teachers and Personal Trainers.