Core and Lower Back. Strength & Mobility Workshop.
Workshop on Strength | Mobility for Back & Core. June 1 @ 8AM. We’ll be going over improving strength and mobility in the core lower back.
Search Results for: lower back pain stretches
20 Boat Pose Variations Yoga Studio Alexandria VA
The Top 20 Boat Pose Variations used in our personal training and yoga flows in Our Yoga Studio in Alexandria, VA.
Welcome Pack
Sand & Steel’s Welcome Pack features our most popular items in a discounted saver package.
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.
C4 Preworkout Cellucore
C4 is a preworkout drink designed to improve your energy level, create more blood flow and improve your workout experience.
Workout Journal – Exercise Log
The Sand & Steel Workout Journal comes with a matching pen for logging your exercises and writing down workout notes.
Microfiber Gym Towel for Workouts
The Sand & Steel Gym Towel. Heating-wicking, microfiber towel for your toughest workouts. Great workout towel for all sports. Specially designed for personal training and CrossFit style workouts.
LGBT Pride Pack
Pride Pack Sale. 30 Sessions of your choice. Mix and match. Personal Training, Nutrition, Mobility, Boxing, or Yoga.
Bombas Gripper Socks
Designed with key comfort innovations:
- Extra-Long Staple Cotton
- Performance Footbed
- Honeycomb Arch Support System
- Blister Tab
- Y-Stitched Heel
- Invisitoe
- Stay-put Grips
Bombas Ankle Socks
Designed with key comfort innovations:
- Extra-Long Staple Cotton
- Performance Footbed
- Honeycomb Arch Support System
- Blister Tab
- Y-Stitched Heel
- Invisitoe
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.
TriggerPoint™ GRID Ball®
Moderate pressure for releasing tightness. Diminishes aches and pains. Speeds up recovery and improves flexibility. Good for hard-to-reach places like hips and shoulders.
TriggerPoint™ CHARGE™ Foam Roller
Innovative design featuring elevated and opposing curves designed to replicate the effective massage therapy techniques.
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.
Magnetic Clips
Great refrigerator magnets. Great for sealing bags of veggies, chips, etc. Strong magnetic works on whiteboards and refrigerators.
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.
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.
Chef’s Cut – Protein Sticks – Beef Jerky
Chef’s Cut Protein Sticks. Available in Beef Smokehouse, Buffalo Chicken, and Turkey Pepperoni. 40-100 calories per stick. 5 for $10 (discount appears in cart)
Socks for Workouts and Yoga
Pedestal Socks For Workouts and Yoga.
Grippy, antibacterial, sweat wicking. These Gym Socks feature an open Toe Box that allows for maximum toe splay. Grippy bottom so that you don’t slide. Anti-bacterial lining. Mesh weave on the top of the foot for enhanced breathability and athletic fit. Increased durability in the toe and heel with our upgraded abrasion resistant thread.
Starter Pack Pro Checkout
Personal Trainer Starter Pack
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.
Job Application Practical
Interested in applying to work as a personal trainer or yoga teacher at Sand & Steel? Here are instructions on how to prepare your demo workouts and yoga flows.
Gift Card
Give the Gift of Health! Our gift cards can be used to purchase any service. Sand & Steel offers programs for people of all levels. Improve your health, look and feel better today! Just select the amount of money you want to use for the gift card. Include the recipient’s information in the checkout process.
Sandbell Sandbag Workout Program
Sandbell | Sandbag Workout
The Fast and the Fit. Advanced Level. High-Intensity Interval Training for Weight Loss. 10 unique, sweat drenching workouts that you can do anywhere. Excellent for travel and hotels.
Military Discount Pack
The Military Pack. Active & Retired Military save 20% on 12 sessions. Includes your choice of Personal Training, Nutrition, Mobility, Boxing, or Yoga. Law Enforcement & FBI too!
Yoga Private Lessons in Alexandria
One-on-one sessions allow us to craft the yoga flows and asanas to your unique goals and improve your weaknesses. Build range of motion, balances, and dramatically improve recovery with our private yoga sessions. We offer customized sessions based on Ashtanga, Bikram, Hatha, Rocket, Iyengar, Yin, and Animal Flow.
Health, Fitness, and Yoga for Seminars, Festivals, and Meetings
For Your Old Town Alexandria VA Seminars and Meetings …
Read moreHealth, Fitness, and Yoga for Seminars, Festivals, and Meetings
RockTape Products
Rocktape Tape, Floss, Fire, and Freeze. We sells all styles of Rocktape and certified by Rocktape in kinetic taping applications.
Shaker Bottle
Sand & Steel Blender Bottle are made by the Blender Bottle company. They represent some of the most durable shaker bottles on the market. Each blender bottles comes with a steel shaker for breaking up protein.
T-Shirts
Sand & Steel T-Shirts are the stretchy kind with sweat-wicking technology. We have 3 styles to choose from (Tri-blend, Combed Spun Cotton, and Suede Cotton). Pre-washed and Preshrunk. They are awesome.
Personal Trainer & Yoga Teacher Manual
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.
Protein Powder Whey Isolate Steeltech
Our 100% Whey Isolate Protein helps prevent soreness and build muscle up 20% faster than not using protein. Zero fat and zero sugar. Engineered to taste amazing, we offer a 100% guarantee that you will like the taste of it or your money back! Sand & Steel Whey proteins do not contain any added sugar, corn syrup, or transfats.
Workout Plans PDF
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.
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…
Walking vs Running — Building safe biomechanics to run safely
How Good is your Running Pattern and Biomechanics?
When it comes to burning calories and improving muscle tone, running is better than walking. Running creates a superior metabolic effect burns more calories per hour and per mile. Running versus walking is more effective at building strength and generating EPOC (Exercise Post Oxygen Consumption).
But running safely requires careful attention to your biomechanics and running pattern. Is your form robust enough to run safely?
Join us as we examine some of the common running patterns that can result in injury.
Open Gym
Open Gym
Pricing: $49 Down and $49/month until cancelled (30 days notice.)
Since we are a personal training studio, we are open when we have clients on the schedule. The Open Gym schedule is subject to change based on our clients’ schedules. Open Gym times vary accordingly. It is highly recommended that you call ahead (same day) or email paul@sandandsteelfitness.com to confirm that we will be open.
Personal Training Sessions
Personal Training sessions may be used to book any type of session: Personal Training, Boxing, Yoga, Nutrition, Mobility, etc. Your personal training program in Alexandria VA will be designed according to your goals and fitness level. We will customize your program to help you move better, lose weight, build strength, etc. We build our programs to improve your health first. Looking better is a byproduct a healthy, good-moving body. We work seniors & older adults, Retired Military, and people that need to lose 100+ pounds. We specialize in helping people with mobility restrictions and previous injuries. Weight loss programs, powerlifting, strength training for runners, we do it all.
[su_box title="Presale on 5 Pack" box_color="#E53020" title_color="#F0F6F9" radius="0"]New Members Save: 22% per session, total savings of $121.00.
Use coupon code: presale5[/su_box]
Starter Pack Pro
The Starter Pack is the best-priced package for new members. You can book 4 sessions (mix and match): assessment, nutrition coaching, personal training, CrossFit, yoga, mobility training, and more. Not sure which types of sessions are best for you? Call or email us and we’ll help you decide. Our training programs are customized based on your specific goals. The Starter Pack is designed for all members: beginners, high school athletes, people with chronic injuries, active military, seniors, and older adults.
Partner Training
Sessions are 60 minutes long. Programming includes weight-loss, strength, conditioning, and bodybuilding. In-Person Personal Partner Training with 2 clients per session.
Fitness Assessment
Our comprehensive system that finds faults in movement patterns that weaken performance and create risk of injury. The Sand & Steel Fitness Assessment analyzes: Biomechanics & Muscle Function, Cellular Energy Generation, Fitness Capacity, Mobility and Flexibility, and Proper Execution of Functional Exercise Patterns.
Get the information you need to prevent injury, get stronger, and maximize your potential.
Get Steel Strong
The Client-Trainer Relationship is the Hallmark of Get Steel Strong. If you are willing to say, “Paul & Dawn, I’m in this. I’m Ready. I’m committed. I want to succeed,” then we will crank up our training and service level to the highest level. You are our highest priority VIP client. We will make sure you succeed.
Mobility Exercises TuneUp
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 TuneUp is about learning to move better. Why do you need Mobility TuneUp? It’s because improvement begins and ends with good, quality movement.
Nutrition, Diet & Weight Loss Plan
Our customizable diet and weight loss programs for looking good, feeling good, and losing weight. Improve performance through our sustainable diet program focused on making smarter, healthier decision in restaurants and at home. We include a complimentary InBody Scan with your nutrition session to track body fat loss and muscle mass gains. We use the results from the InBody Body Composition Scan to adjust your diet and dial in the weight loss programming.
InBody Scan
Percent Body Fat, Muscle Mass, Chronic Inflammation, Segmental Muscle Analysis, Segmental Fat Analysis, Visceral Fat Level, and Basal Metabolic Rate
Donations
Donations and Custom Orders
Sand & Steel is a small business owned by two people. So donations are always welcome. We use the money to pay for reviews we write, maintain the website, update gear, etc. Plus, if you are asking us to do something (e.g. review your new workout software), we prioritize your request based on your review amount. Thanks in advance for supporting Sand & Steel.
Nutrition eBook
Origin Nutrition Meal Plan and Diet
Fully revised second edition
Designed both for the beginner who may have experimented with other diets, and especially for people who are looking to take their existing diet to the next level. Boiling down over 5000 hours of coaching nutrition to clients, Paul breaks down his 24 most important rules to follow. In the newly released second edition, Paul includes a FAQ on some hot topic questions on GMO foods, juicing, and coconut oil.
Go Way Beyond Paleo with Sand & Steel’s Battle Tested Meal Plan and Diet.
Unlike other books you have read, the Origin Nutrition Meal Plan and Diet has been carefully edited and distilled into 15 fact-packed pages to tell you what you need without repetition or useless anecdotes. This item is free on our website, but please enter a donation if you find the information useful.
