Strength Training, Weight Loss & Mobility. Alexandria | Springfield VA
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.
Whether you are starting a home fitness regime or working out at Sand & Steel, you’ll find a wide variety of health and fitness products to choose from. Here are the top 50 products we recommend to our clients. Sand & Steel tested and approved.
Sand and Steel’s Guide to Getting Started with a Personal Training Program in Springfield VA. What to Expect, What It Costs, and How to Get Started.
In this agreement, “I / you” refers to the …
New Member Package including 4 Group Classes in Alexandria VA | Springfield VA location. Book any group class including: CrossFit, CoreFit with TRX, Yoga Flow, Yoga Alignment, Powerlifting, Beyond Stretch, Olympic Lifting, and SeniorFit. Not sure which of our fitness classes is best for your goals? Just call or email us and we’ll help you decide. We design our fitness classes so that they are safe for new members. Special attention is paid to fundamentals and quality of movement.
In this agreement, “I / you” refers to the …
In this agreement, “I / you” refers to the …
In this agreement, “I / you” refers to the …
Weight Loss is a challenging journey. It’s complicated by the fact that every person is different. Their metabolisms differ, their gut bacteria is differs, their activities levels differ. There is no single magic pill or template meal plan that works for everyone 100% of the time. There are, however, some universal principles that apply to everyone in Alexandria VA & Springfield VA. We are going to go over the 11 foods you should avoid when attempting to lose weight, and why you should avoid eating them. This 3000-word article co-authored by your nutrition experts Mark and Paul, break down the exceptions and explain reasons why these 11 foods should be avoided.
Short on time? Please find our 57 second video at the beginning of the article that summarizes the whole thing.
CrossFit for Beginners. The nine fundamental exercises for learning CrossFit. Videos, cues, scaling options, and full technical description. The 9 Fundamental Movements are key exercises that CrossFit teaches and reinforces in it’s level I and level II training courses. To CrossFitters, these are your bread-butter exercises. Here’s how to do these 9 exercises, why you should do them, beginner scaling options, and Paul’s top cues so you can perform them correctly.
The article also explains why one of these exercises probably should be replaced, and which exercise is the most underappreciated. Finally, Paul finishes with a list of the Top 16 CrossFit that aren’t in the Nine Fundamental Exercises. Giving you a total of 25 CrossFit Exercises to learn and master.
The Top 20 Boat Pose Variations used in our personal training and yoga flows in Our Yoga Studio in Alexandria, VA.
Ignite the Fire Book Review. John Goodman promises to deliver the secrets personal training. But does he deliver? Read my review to find out.
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.
Better Meal Prep in Alexandria VA. On May 28th, we asked Alexandria VA how they can improve the above meal. We offered $100 Sand & Steel Gift Certificates for the best answers. Here’s what you said, and here’s who won.
Wrist Injury: Treating Pain in the Radial Carpi Ulnaris. A Full Treatment Protocol: Workouts, Corrective Exercises, Flossing, Scraping, + More
Three common health foods that aren’t quite as healthy as you might think. Diet Traps issues surrounding Guacamole, Sushi, and Orange Juice.
The Starter Pack is the best package to buy when you starting out at Sand & Steel. In the Starter Pack, we’ll design and implement a training plan based on your specific goals. The Starter Pack includes a consult, assessment, nutrition, personal training, yoga, and more. The Starter Pack is appropriate for all athletes: beginners, varsity athletes, active military, seniors, and older adults. 30 or 40 something and completely out of shape? Perfect … this is the package you need.
10X is a powerful Strength and Conditioning Workout. Scaled for beginners, advanced, & expert athletes. A single workout you do 2x per week to get you into amazing shape. It’s that good. View the Full Workout and Hear from our Athletes who completed it.
We are raising money to acquire some new strength and conditioning equipment to benefit all the Sand & Steel Clients. New equipment is very expensive and we could use your help. When you donate, we consider what new equipment is best for you — and we buy it!
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.
Sand and Steel Fitness Personal Training, CrossFit & Yoga …
Read moreSand and Steel: Personal Training, CrossFit, & Yoga Alexandria VA 22314
The authors of this post (David and Paul Roberts) discuss varying viewpoints on whether the ketogenic diet should be implemented. Here’s what you need to know about going Keto.
At Sand & Steel, the majority of my clients are seniors in their 50s, 60s, and 70s. Most people start feeling the effects of aging in their mid-thirties, but by age 50 they really start to notice a change. As an older adult, it is to lose weight, injuries heal slower, and energy levels generally decline. If you are going to be working with clients in this age population, you’ll need to know how to perform a senior fitness assessment. Here’s how it should be done.
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.
If you are a member of the LGBT community, you can save 15% percent with your personal trainer. 15% off with coupon code: LGBT PRIDE You can use the coupon on personal training, the Starter Pack, and/or our Pride Powerlifting Seminar. Sand & Steel is celebrating Pride Month for our Gay and Lesbian clients. Having a gym and a personal trainer that accepts you for who you are is important to making improvements. This article highlights some of our gay and lesbian clients plus some of our coaches who are part of our LGBT community
Healthy Fats vs Unhealthy Fats. Guest Poster Mar and Paul breakdown what’s healthy, and what’s not.
Sand & Steel specializes in forging elite personal trainers. The Personal Trainer Manual is your guide for how to train clients, how to scale workouts, how to mobilize muscles and help clients recover from injuries.
Want to learn how to scale CrossFit Workouts properly? Here’s our review on the CrossFit Scaling Course + tips on how to scale workouts.
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.
Personal Training for Seniors and Older Adults Program. Everyday we work hard for the seniors in Alexandria VA to help them move better and live their life without limitations. Whether your goals are combating arthritis through joint distraction to preventing bone loss through functional strength training, we are going to build an age-appropriate program for you. We help clients improve aerobic capacity, increase engagement with neuromuscular activation, and build strength through compound movement patterns.
This articles highlights some of our older adult clients and includes their comments on what they had to say about their custom, one-on-one personal training programs.
Don’t have a kettlebell or dumbbell to do a workout? Here are 8 great dance video workouts to help you get your sweat on and burn some extra calories.
An in-depth review of the TRX Suspension Trainer + access to our full database on TRX Suspension Trainer exercises and techniques (over 30 videos). Full comparison against the Jungle Gym and CrossCore 180. Exercise videos demonstrating Conditioning, Balance, Core, Strength, and Corrective Exercises for the TRX Suspension Trainer.
This article compares running surfaces (such as trail running, sand, street/road running, astroturf, grass, etc.) and examines the types of proper footwear to improve running performance. This article also discusses some of important musculature of the foot, and examines the kinds of injuries you can get from trail running and street running.
Pre-Built (Template) Workout Plans & Built-to-Order Custom workout plans. Pre-Built workout plans are best for people on a tight budget that need a professionally written workout scaled to their level. Built-to-order programs are great for people who have limited equipment, busy schedules, and/or free frequent business travel. We build workout plans of all types for all level athletes. Strength, Weight Loss, Mobility, Flexibility, Yoga, etc.
How to Analyze Calorie Quality
Losing weight is about eating the good calories, not limiting how many you eat. This breaking new article (link below) from the New York Times summarizes research that losing weight is more about eating good calories than limiting total calories. Well, duh … we’ve only known that for the past decade. While it’s great that the New York Times is helping the public come to this understanding, the article doesn’t really explain how to analyze what is a good calorie and what’s not. Here’s how you make that determination…
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 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.
Powerlifting is a strength based program focused on the Bench, Squat and Deadlift. In a powerlifting program, the athlete is focused on gaining strength using the prime moves of Deadlift, Bench, and Squat. By adding in variations on the main lifts (Sumo Deadlift, Romanian, or Front Squat, Incline Bench etc) and adding accessory moves (Dumbell press, Pull ups, Tate Press etc), you quickly and consistently gain overall strength. This article discuss several powerlifting programs in detail as well as how to perform several of key powerlifting exercises.
Got a Knee Injury? Here are 4 complete workouts with videos that you can do while you are recovering. These workouts are focused on conditioning to help maintain a healthy body weight.
Welcome to our post about body transformation! I am going to outline the 7 most important aspects to efficiently complete a weight loss transformation. You’ll find training tips, programming tips, nutrition tips, and a complete list of all the supplements and foods I recommend. – Paul Roberts | Strength, Weight Loss and Mobility Coach
Paul explains how to analyze whether a carb is good, careful, or evil with 7 simple rules. Some carbs are good, some are bad, some are just plain evil when it comes to weight loss. America’s food companies take advantage of people’s lack of knowledge with products like: diet soda, bean pasta, and “low carb” bread. Are these reengineered carbs goods for weight loss?
Have you ever wondered whether detox diets work for weight loss? Do they even work at all? This FAQ covers some of the seminal aspects behind these so called detox diets and helps you make smarter decisions about removing toxins from your body.
How to Be Financially Successful as a Personal Trainer or Yoga Teacher
Paul discusses the 10 key traits that the successful personal trainers & Yoga Teachers have in common, plus common pitfalls that can sink your career before it starts.
Sand & Steel’s latest nutrition tips and strategies. This blog post is dynamically updated as we discuss new nutrition tips and strategies based on the nutrition consultations our clients have at Sand & Steel (so bookmark it with CTRL D). We cover topics like how much soy is too much? Is artificial sugar really that bad? Does the kind of tea I drink affect weight loss? How to balance macros for improving body composition, etc. With over 8 years of nutrition and weight loss in Alexandria VA, you’ll this is a very long post.
What if we could find problems before they turn into injuries? And if there are injuries, what if we could track down the biomechanical source to repair those injuries? We would be better… We would train safer ….
The Lunge, Pushups, and Warrior III pose are three of the most basic bodyweight exercises you can do at home. Still, almost 98% of new clients we see, don’t do them correctly. Here’s how they should be done. Sample Workout and Videos Included.
A Comprehensive Guide to Omega 3 and Weight loss. Spreadsheet and infographics. Reduce inflammation and reduce chronic fatigue with Omege 3 / 6 Balance.A Comprehensive Guide to Omega 3 and Weight loss. Spreadsheet and infographics. Reduce inflammation and reduce chronic fatigue with Omege 3 / 6 Balance.
