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Free InBody Scan

Jumpstart Your 2025 Fitness Goals: Earn a FREE InBody Scan with Our January Committed Club Challenge!

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Here at Sand and Steel, we believe that knowledge is power, and your commitment deserves to be rewarded. That’s why this January, we are offering 6 free InBody Scans to members who show their dedication to improving their health and wellness. Find out your muscle mass, body fat percentage, water balance, and more by attending at least 12 sessions this January. If you are one of the first six, then you will win a free scan! Click here to find out how to book your scan, and check out our app to easily track your progress. Don’t wait, start your fitness journey with Sand and Steel today!

InBody 570 Body Composition Scan

InBody Scan

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Percent Body Fat, Muscle Mass, Chronic Inflammation, Segmental Muscle Analysis, Segmental Fat Analysis, Visceral Fat Level, and Basal Metabolic Rate

Nutrition Lab 12 - Principles of CrossFit Nutrition

Nutrition Lab 11 – Principles of CrossFit Nutrition

Categories Featured, Nutrition by

Ready to fuel your body for peak CrossFit performance and unlock a healthier you? Forget the tired ‘calories in, calories out’ mantra and dive into the powerful principles of CrossFit nutrition. In this Nutrition Lab, we’re going beyond the basics and exploring how a strategic combination of garden vegetables, lean meats, nuts, and seeds – with a measured approach to fruit, starch, and absolutely no added sugar – can revolutionize your fitness journey. We’ll dissect the 40-30-30 macronutrient ratio that forms the cornerstone of this approach, and uncover the science behind protein absorption and insulin spikes, revealing why the type of carbohydrate matters just as much as the quantity. Drawing wisdom from CrossFit founder Greg Glassman and insights from Coach Paul Roberts, we’ll tackle the critical role of the block system in meal planning, expose the flaws in simplistic calorie counting, and explore the hormonal dance of ghrelin and leptin that governs your appetite. Whether you’re striving for a sub-three-minute Fran or simply aiming to optimize your overall well-being, this deep dive into CrossFit nutrition will equip you with the knowledge to transform your body from the inside out. Get ready to measure, track, and conquer – your path to elite fitness starts now.

CrossFit Personal Training

Train More Get More

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Signup for any Personal Training or CrossFit Membership and Get Our Exclusive “Train More Get More Program” 100% Free.

Health Markers Sickness Fitness Continuum

Sickness Wellness Fitness

Categories CrossFit, Featured, New Members by

Way back in 2016, Greg Glassman published this simple chart, and to be honest it never made any sense to me. It was in my CrossFit Level 1 manual and I had seen it referenced from time to time in the CrossFit Journal. Greg’s visualization could have been better, but his point couldn’t be any more profound. Fitness and Wellness can be measured based on a Sum of health markers. The higher the sum, the greater your level of fitness and wellness.

Weight Loss Challenge Fall 2022 Results

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We are proud to introduce our five weight loss competition finalists. Win or lose, all five of these competitors took home better health, more energy, and better fitness. Please read about their journeys, and come vote for a winner at the 2022 Weight Loss Challenge Finale. 9AM, Sunday November 20, 2022. Food and InBody’s will be served!

Top 11 Foods to Avoid For Weight Loss

Top 11 Foods to Avoid for Weight Loss in Alexandria VA

Categories Featured, Nutrition by

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.

COVIS-19 Omicron 2022 Guidelines

COVID-19 2022 Omicron Safety Guidelines

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What are we doing about COVID-19? Two words … everything possible. We have Virginia’s if not the nation’s best Gym COVID-19 Safety Plan We work on it everyday, because your safety is our highest priority. View our entire plan in this comprehensive article.

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Personal Trainer Certification Mentorship Lessons Wide

Personal Trainer Certification: 9 Mentorship Lessons

Categories Featured, Personal Trainer Jobs, Personal Training by

One of the greatest values I can provide you as a mentor is the ability to see ahead what you cannot. To help prepare you for the challenges that lay ahead.  To set you on the right course so that you may improve.  To be a source of support when you make mistakes.  And to be Relentless in demanding that you improve.

Senior Fitness and Senior Exercises

Senior Fitness Assessment For Senior Exercises

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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.

Macro Calculator for Calories Carbs, Protein, Fat

Macro Calculator for Macronutrients

Categories Nutrition by

Our Free 🆓 Macronutrient Calculator determines the basal metabolic rate and total daily expenditure using the Harris-Benedict formula.  From there, the calculator determines your macros (total calories, carbs, protein, and fat.)   To use the calculator, you just need to need to know your height, age, height, and exercise frequency.

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