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Partner Training

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.

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CoreFit TRX Kettlebell

CoreFit TRX & Kettlebells Class

CoreFit is a scalable class designed for any athlete. CoreFit provides unparalleled scalability and safety through the use of TRX Suspension Training, Kettlebells, Bosu, and the Rip Trainer. Dial in your intensity with simpler movements, or level up your results with built in progressions.  CoreFit is a back-to-basics functional training class.  Recommended for athletes of all levels. 

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Cupid's Revenge AMRAP - Valentine's Day WOD

Valentine’s Day WOD & Yoga. Cupid’s Revenge AMRAP

Valentine’s Day Special. Cupid’s Revenge Workout and Partner Yoga. Your Loved One Trains Free… now through Valentine’s Day. Personal Training & Yoga!

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10X Strength and Conditoining Workout

10X Strength and Conditioning

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.

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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.  

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Personal Training, Mobility, Nutrition, Yoga. Private Sessions. Get Started

Sand & Steel Certified Personal Trainers Alexandria VA 22314

Get Started Starter Pack Our Personal Training Studio Provides: …

Read moreSand & Steel Certified Personal Trainers Alexandria VA 22314

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Private Yoga Lessons

Revolved Triangle Pose – Parivrtta Trikonasana

Revolved Triangle Pose – Parivrtta Trikonasana: Tips and videos on alignment, partner guiding, & yoga sequencing. Improve thoracic spinal mobility.

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TRX Suspension Trainer Seminar

TRX Suspension Trainer Seminar

TRX Suspension Trainer Programming, Workouts, and Scaling. During the Seminar, we’ll teach you how to perform over 20 TRX exercises such as the atomic pushup and the TRX Pike. We’ll cover scaling options and cover points of performance for safe execution of these exercises. The seminar will feature a detailed comparison of the TRX Suspension Trainer against its closest rivals (Olympic Rings and Jungle Gym Trainer.) We’ll be covering common movement faults and how to use the TRX Suspension Trainer Safely.

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Personal Training Studio Old Town Alexandria

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

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Wellray Group Class

Wellray Delray VA Group Class

Join us as we celebrate Health & Fitness Wellray by Delray Business Association.  June 23, 2018 from 9AM -1PM. Get $99 Gift Certificate from Sand & Steel when you Register.

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Personal Trainer Manual Alexandria VA

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. 

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Mobility Training vs Personal Training vs Physical Therapy vs Massage vs Chiropractic Care

Mobility Training vs Personal Training vs Physical Therapy vs Massage vs Chiropractic Care  

Considering seeing a mobility specialist, physical therapist, or a personal trainer?  Learn about the differences in these biomechanical specialties here.

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TRX Suspension Trainer Exercises

TRX Suspension Trainer Exercises

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.

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Running Surfaces Turf, Street, Grass, Trails, Dirt

Trail Running vs. Street Running

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.

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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…

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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.

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Paul Before and After Fitness Transformation

Before and After Weight Loss Transformation Photos

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

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Mobility Flexibility Stretching

What is Mobility and Flexibility Training

6 Techniques for improving mobility, flexibility, and stability

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Sternocleidomastoid SCM Exercises and Stretches

Sternocleidomastoid (SCM) Trigger Points

The Sternocleidomastoid SCM is a complex motion and “heavy-lifter” when it comes to moving around your head. Dysfunction leads to migranes, TMJ, and tensions headaches. Here’s how to diagnose, strengthen, and mobilize the SCM.

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Orange Theory Vs CrossFit Heart Rate Zone

CrossFit Vs Orange Theory: Battle of the Orange Heart Rate Zone

We break down the differences between Orange Theory and CrossFit. Plus we’ll explain how you can do these style workouts at home or with your personal trainer.

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Core and Lower Mobility

Movement, Mobility, 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.

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Overcoming Obesity

Overcoming Obesity, Cholesterol Problems, and Kidney Failure

Paul talks about Obesity. “I lost my father to obesity when I was only 17, and so I know full well the reality of what obesity can do to a family.” Read how this seminal moment in my life fueled my passion to help others lose weight and live a full, healthy life.

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Robin Marion Bodybuilding Figure Competitor

Robin Marion Strength Training for Triathletes

Strength Training for Triathletes Certifications

  1. American Council on Exercise (ACE) – Certified Personal Trainer
  2. American Council on Exercise (ACE) – Certified Health Coach
  3. American Council on Exercise (ACE) – Strength & Conditioning Coach
  4. American Council on Exercise (ACE) – Nutrition Certification
  5. TRX – Suspension Training Certification
  6. USAC – Certified Cycling Coach
  7. USATF – Certified Track Coach
  8. RRCA – Distance Run Coach
  9. Les Mills – Body Combat & CXWORX Certification
  10. Strong By Zumba Licensed Instructor
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Dawn Bio Bicep Flex

Dawn Anderson Womens Strength Training

CrossFit, Mobility, and Personal Training • Alexandria VA

Certifications and Credentials

  1. Muscle Activation Techniques: Corrective Exercise and Therapy
  2. National Council on Strength and Fitness: Certified Personal Trainer
  3. Yoga SCW Level II Certified: Hatha Yoga,  Yoga for Seniors, Chakra balancing, Inversions, Pranayamas
  4. RKC Russian Kettlebell Club: Strength & Conditioning
  5. TRX Suspension Training: Core and Bodyweight
  6. CrossFit Level 2: Weight loss and Metabolic Training
  7. CrossFit Powerlifting: Strength Training
  8. CrossFit Flexibility: Range of Motion and Flexibility
  9. CrossFit Scaling Course: Progressions and Regressions for Weight Lifting
  10. CrossFit Lesson Planning: Effective Techniques for Structuring Workouts
  11. CrossFit Pose Running: How to Spot Faults in Running Technique
  12. CrossFit Spot the Flaw: How to Spot Faults in Gymnastics and Weight Lifting Technique
  13. RockTape FMT Performance and Basic: Functional Movement Techniques & Advanced Kinetic Taping
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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
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