Mobility TuneUp Class

Our Mobility TuneUp class helps you move better.  We stretch to help your passive flexibility, and strengthen your end range of motion & control. Injuries frequently occur when you have passive mobility to get into a position, but not the strength & control to support that position.  Improve your balance and resistance to injury through our Mobility TuneUp strength training system

Trigger Point Mobility Pack

TriggerPoint™ Mobility Pack

Roll through muscle tension and enhance circulation with this foam roller.

Use the ball to target areas where you want deeper tissue compression.

The strap makes it easy to take it with you wherever you go.

Lacrosse Ball for Mobility Massage

Lacrosse Balls for Mobility

Lacrosse Balls for Mobility.  High end medium hard rubber lacrosse balls for working out tight muscles.  A must have tool for mobilty and travel.

Top 7 Book on Fitness, Yoga, CrossFit

Books on Yoga Personal Training Mobility Strength CrossFit

I’ve been reading books on Yoga, CrossFit, and Movement for 10 years. Here is my review of the top 200 books on books on CrossFit, Mobility, Yoga, Physical Therapy, Mobility and Personal Training. Study your craft. Treat personal training as a profession, and your clients will treat you like a professional. There is always more to learn.  

weightlifting stretching

Stretching for Olympic Weightlifting – Mobility is power!

Mobility = POWER! If your body isn’t capable of getting in the right angles and positions, it will obstruct the natural trajectory of the barbell, which is STRAIGHT UP! In this article we will go through a set of stretching exercises that will improve your weightlifting. This set of stretching excercises is a “Swiss Army Knife” that every lifter should always have with them.

MWOD Certification Review

MWOD Certification Review Movement & Mobility 101

Paul’s Review of the MWOD Certification Review – Movement & Mobility 101.  Kelly Starrett’s Movement and Mobility certification is my fifth certification in mobility.  Here’s my review of the certification, plus a list of new things I learned from the man himself, Kelly Starrett.

CrossFit Newsletter on Mobility, Yoga, Nutrition, & Strength

CrossFit Newsletter on Mobility, Yoga, Nutrition, & Strength

The Sand & Steel Newsletter is written by Personal Trainers for Personal Trainers.  Our articles feature in-depth curated content on Mobility, Nutrition, and Strength.  Our Mission is simple: provide the best written, research based articles on personal training and fitness available.  Newsletter subscriptions are open to current clients, personal trainers, and those aspiring to improve their health and fitness.

Mobility, Flexibility, Yoga, and Guided Partner Stretching

Mobility vs Flexibility vs Yoga vs Stretching

Paul breaks down the differences between mobility, flexibility, yoga, and stretching in careful detail.  Without sufficient mobility you cannot be all that you wish to be.  This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running.  You are not as efficient as a runner, you are more likely to get injured as a golfer, and will be slower in CrossFit. Here’s how to improve your mobility…

Mobility and Flexibility

Sample Mobility Workout Template

Mobility helps improve range of motion of tight joints and muscles, and it helps stabilize and strength areas that have too much range.  This article demonstrates provides two example exercise routines for people needing additional range of motion in the hips, ankles, and thorasic spine.  Plus you’ll find numerous linked articles at the bottom covering all topics associated with stretching, stabilization, yoga, and mobility.

Core and Lower Mobility

Mobility, Movement, Corrective Exercise & Flexibility

Our Mobility Sessions are designed to help you move better. We test your movement, and determine what is not moving well. We analyze how you compensate when you lift, turn, or step. We figure out what causes your pain, decreases your performance, or limits your range of motion. And we fix it with tools and techniques like corrective exercise Mobility WOD, Scraping (Graston), Kinetic Taping, FMS, and More.

Mobility Training is about learning to move better. Why do you need Mobility Training?  It’s because improvement begins and ends with good, quality movement.

Paul Bio Yoga Flex 1200

Paul Roberts Mobility, Strength, and Weight Loss

CrossFit, Yoga, Mobility, and Personal Training • Alexandria VA

Certifications and Credentials

  1. Biomedical Engineer: Johns Hopkins University
  2. Yoga Inversions and Arm Balances Workshop
  3. Yoga SCW Level II Certified: Hatha Yoga,  Yoga for Seniors, Chakra balancing, Inversions, Pranayamas
  4. Functional Range Conditioning (FRC): Improve Flexibility and Strength at the End of Range of Motion
  5. 3DMAPS: 3 Dimensional Movements Analysis and Performance System
  6. Muscle Energy Techniques: Rehabilitation and Mobility
  7. Mobility|WOD Movement and Mobility Specialist: Movement and Mechanics
  8. RockTape FMT RockBlades Basic & Advanced: Instrument Assisted Soft Tissue Mobilization (IASTM), Graston, and Scraping to Alleviate Pain and Improve Mobility
  9. RockTape FMT Performance and Basic: Functional Movement Techniques & Advanced Kinetic Taping
  10. RockTape FMT RockPods Cupping: Cupping to Improve Tissue Regeneration and Release Entrapped Nerves
  11. RockTape FMT RockFloss: Voodoo Bands and Occlusion Band (RockFloss) Therapy to Loosen and Mobilize Tight Fascia
  12. Y-Balance Testing: Examination of Movement Patterns and Imbalances for Functional Assessment
  13. FMS Level II: Functional Movement Screen and Corrective Exercise Techniques
  14. Road Runner Certified Coach: RRCA Certified Coach
  15. Starting Strength Seminar: Powerlifting Certification by Mark Riptoe
  16. TRX Suspension Training: Core and Bodyweight Training Techniques
  17. RKC Russian Kettlebell Club: Strength & Conditioning Through Kettlebells
  18. CrossFit Level 2: Weight loss and Metabolic Training
  19. CrossFit Powerlifting: Strength Training
  20. CrossFit Gymnastics: Bodyweight and Mobility
  21. CrossFit Scaling Course: Progressions and Regressions for Weight Lifting
  22. CrossFit Lesson Planning: Effective Techniques for Structuring Workouts
  23. CrossFit Pose Running: How to Spot Faults in Running Technique
  24. CrossFit Spot the Flaw: How to Spot Faults in Gymnastics and Weight Lifting Technique
  25. Precision Nutrition: Nutrition Coaching
  26. Certified in First Aid and CPR/AED National Foundation
CoreFit TRX Kettlebell

CoreFit TRX & Kettlebells Class

CoreFit is a scalable class designed for any athlete. CoreFit provides unparalleled safety. A back-to-basics, functional training class that dials-in the intensity and scorches more calories that any other system.

CrossFit Alexandria VA Sand and Steel

CrossFit Classes Alexandria

CrossFit is a culture of teamwork and community.  CrossFit provides the standard of safe and effective movement worldwide.  CrossFit’s specialty courses and certifications provide the Gold Standard for certifications in the fitness industry.  CrossFit will kick your butt, and leave you asking for more

Yoga for Strength Athletes & Powerlifters

Yoga for Strength Athletes & Powerlifters

This post is designed for two types of readers.  Strength athletes — men and women that want to do yoga to gain range of motion and flexibility.  It’s a wake-up call to all those bendy, skinny yoga teachers who struggle working with strength athletes.  For my fellow yoga teachers, I’ll warn you that some of comments in this post will be a shock to you.  I know you don’t have many people like me in your classes, and you should be wondering why.  This post is all about the #blindprejudice some yoga teachers have against strength athletes and powerlifters.

Yoga Classes Alexandria VA Alignment 88 Base Pose Class

Yoga Alexandria Alignment 88 Class

Our Yoga Alignment 88 Class focuses on teaching and mastering the 88 base poses of yoga. Each base pose has 10-20 variations. We systematically find the best variation for you during the yoga classes. We start with the base pose, and we scale up or down so that you have a perfectly scaled pose to your unique body.

CrossFit Powerlifting Alexandria VA

Powerlifting Classes Alexandria

The Powerlifting class is about building strength. You’ll master the Bench Press, Squat, Standing Press, Deadlift, and many other time proven techniques to make you stronger. It’s addictive, as you surpass your previous records. If you want to be Strong, this is the class to take.

Personal Trainer Senior Older Adult Fit and 50 (dawn)

Fit and 50 Pack for Seniors and Older Adults

The Fit and 50 Pack is a limited edition / discounted pack.  Sand & Steel is committed to supporting our clients in the over 50 demographic. With Fit and 50 you get 4 personal training sessions per month for 6 months.  Plus a free Sand & Steel Workout Journal to write down your workouts.

Social Media Influencers Discount

Social Media Influencers Discount

Social Media Influencers Save 25% Per Session

Want 25% off your next session?  Here’s how to use your social network to get 25% off your next Personal Training, Nutrition, Mobility, or Yoga Session.

LGBT Pride Pack

Pride Pack Sale.  30 Sessions of your choice.  Mix and match.  Personal Training, Nutrition, Mobility, Boxing, or Yoga.

Nutrition Alexandria VA – 10 Rules that All Diets Follow

Nutrition Alexandria VA – 10 Rules that All Diets Follow. We surveyed the top 100 selling diets and compiled the top 10 rules that all diets follow.  Featuring a slide deck, infographics, 10 videos, and over 2000 words, this comprehensive article will help jump start your weight loss or muscle gain journey.

Paul Roberts. Personal Trainer & Mobility Coach

Owners Training

With over 25 Personal Training and Mobility Certifications … you simply can’t hire a more experienced personal trainer. If you want the most improvement per session, step up to Owners Personal Training.

Yoga Grip Socks Workouts

Great Soles Grip Yoga Socks

Great Soles Yoga Gripper Socks

Excellent for personal training, mobility, and yoga.  These socks have a grippy bottom that protects against slipping.  They are very light breathable socks.

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Personal Training, Mobility, Yoga, CrossFit

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