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Gym Tour and Consult

Guide Stretching Mobility

Meet with a Certified Personal Trainer

  • 1 Hour Meeting with Paul or Dawn to begin building you a custom workout plan
  • Complete body fat and muscle density analysis with InBody 570 body composition scanner
  • Strategy on what kind of workout program will be best for your goals, injuries and time frame
  • Setup your Sand & Steel Personal Training Account.

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Many Thanks to our Military and Armed Forces for Keeping Us Safe! Let us Help you Stay Strong!  Save 15% with Coupon Code: Military Discount .  Sale Ends July 31.

Certified Personal Trainers Alexandria VA 22314

Certified Personal Trainers Specializing

Strength, Powerlifting, Olympic Lifting, Mobility & Movement, Flexibility, Weight Loss, Nutrition, Boxing, & Senior Personal Training.

Who We Are

Core and Lower Mobility

We are a boutique personal trainer studio. We handcraft and customize every workout. We integrate nutrition, movement, and flexibility into our personal training sessions. You only get one body, keep it safe, and make it the best you can.

We are Sand and Steel, Professional Grade Personal Trainers

Our Secrets to Success

Study your craft, take as many certifications as you can, and develop expertise in your specialization. Treat every client with respect and individualize every workout. There are no shortcuts to developing talent or getting referrals.

Love What You Do … and Do It Better than Anyone Else

How We are Different

We are an authentic personal training studio, with really well trained coaches delivering the boutique gym experience and results. Think custom-made Italian Handbags – not factory-made Coach. We can’t make handbags at the price Coach sells them, and we don’t want to. While the rest of the fitness industry can sell promises, we have to sell results.

Because That’s Who We Are … Real Coaches Who Train Real Clients

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Owned and Operated by Certified Personal Trainers

Personal Training and Therapy

Principles of Coaching @ Sand & Steel in 100 Words

Correcting, Seeing, and Teaching

Be assertive and direct with feedback. Short, simple, direct cues. Be relentless when correcting form. Use a tactile cue (touch) when a demonstration or auditory cue doesn’t work. Don’t cue if nothing is at fault. Confirm when a fault is corrected. If it is not corrected, continue to work with the client until it is the absolute best the client can do.

Plan your Workout

Minimize transition time. Know your client, their goals, injuries, strengths and weaknesses. Build the best workout possible, every time.

Principles of Mobility

The Exercise is the Test, and the Test is the Exercise.  Tight Muscles move joints into deformed positions.  Loose muscles allow joints to move into deformed positions.  Isometric holds and body weight exercises upregulate nervous response and create activation.  Rolling and stretching downregulate muscle and improve range of motion.

We Specialize in:

Custom Programming for Seniors
Personal Trainer for Seniors
View our Article on Personal Trainer for Seniors

We train many clients who are 50-80 years old. For our older adult population, we build you a custom program considering your balance, range of motion, and previous injuries.

Your individual program will feature age-appropriate exercises designed to help you stay mobile, improve range of motion, increase strength, and decrease chronic pain.

Clients Recovering from Injuries
We work with clients who have nagging injuries and chronic pain:

  • Injuries from Military and Air Force Tours
  • Old sports injuries like soccer and football
  • Group fitness injuries from CrossFit & Orange Theory
  • Scope-wise we work with people with chronic knee pain, neck problems, spinal reconstructions, shoulder issues, etc.

If you can get yourself to the gym, we can train you.

Integrated Weight Loss and Strength Training
For people looking to lose weight, move better, and get stronger, we offer a fully integrated system.  Many of clients start our having to lose 50-90 pounds to get to their ideal weight.  Regardless of where you are starting from, we’ll build a custom training program for you. Check out the Get Steel Strong Package for more details.
Experts in Mobility and Flexibility
We have built hundreds of custom stretching, balance, and mobilization protocols for clients.  Our Mobility and Flexibility training is designed for people who are prone to injury, naturally tight, or having trouble with balance.  Move better with less pain.
Power Lifting, Kettlebells, and Olympic Lifting
We love being strong and helping clients get strong.  We have strength and conditioning programs featuring the kettlebell, clubbell, vipr, and TRX Suspension Trainer.  Or step up to the barbell with our custom Power Lifting and Olympic Lifting Programs.  Learn the clean, the snatch, the jerk, front squat, deadlift, and swing with our Strength and Conditioning programming.

Personal Trainer Services

Personal Trainer Training Fitness

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

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

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