Wrist Injury: Treating Wrist Pain in the Radial Carpi Ulnaris
Reading Time: 6 minutes Wrist Injury: Treating Pain in the Radial Carpi Ulnaris. A Full Treatment Protocol: Workouts, Corrective Exercises, Flossing, Scraping, + More
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BOSU Core Workout
Reading Time: 4 minutes Our BOSU Core Workout features 4 amazing exercises to leave your burning for days. Learn the moves, scaling, and faults in this comprehensive post.
What is the Goal of Doing Yoga?
Reading Time: 2 minutes One of our readers asks “Is the Goal of Yoga to Lose Weight, Get Toned, or to Become More Flexible?” Paul settles the score on this frequently asked question, once and for all.
Swiss Ball Hamstring Curl
Reading Time: 1 minute Swiss Ball Hamstring Curl. Have some weak hamstrings? The Swiss Ball Ham Curl is one of our goto exercises. It look easy, but it’s not. Learn the technique and scalings with our video guide.
Deadlifts vs Rows
Reading Time: 4 minutes Can Deadlifts be Replaced with Rows? No, but there are many kinds of rows and deadlifts. Many are more similar than you might think.
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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.
New Client Intake Form Received!
Thank you for filling out the form. We know …
Virginia’s Top Rated Local® Fitness Center Award Winner: Sand and Steel
Reading Time: 4 minutes Sand & Steel Wins Top Rated Local Award for Best Fitness Center in Virginia. Read the story here.
Designing Beginner Workout Plans
Reading Time: 8 minutes This article is designed for personal trainers looking to get better at writing and designing beginner workout plans. More specifically, this video post discusses how to design functional strength training workouts for beginners.
Valentine’s Day WOD & Yoga. Cupid’s Revenge AMRAP
Reading Time: 3 minutes Valentine’s Day Special. Cupid’s Revenge Workout and Partner Yoga. Your Loved One Trains Free… now through Valentine’s Day. Personal Training & Yoga!
Workout Plans
Reading Time: 10 minutes 50 Unique Personal Training Workout Programs. Over 3,000 workouts tested, documented, and perfected. Suffice it to say, we have a workout program that will work for you.
XMAS WOD Winners
Reading Time: 2 minutes The 12 Workouts of Christmas has been one of the toughest and most rewarding workouts we have done. I couldn’t be more proud of ALL our athletes. A Big congratulations to our Winners…
Jenn Morrow Powerlifting
Reading Time: 2 minutes
Jen’s Personal Training Certifications
Level 1, Junior Personal Trainer
- NPTI National Personal Training Institute: Kettlebell Certification, Nutrition Certification
- LMT Licensed Massage Therapist
- P-DTR Proprioceptive Deep Tendon Reflex
12 Workouts of Christmas
Reading Time: 3 minutes Our 12 Workouts of Christmas is back featuring 12 amazing exercises. This year, we have included 3 unique workouts. A beginner level, intermediate level, and advanced level. Let’s Get Fit and Healthy this Christmas
Mark Rebok Weight loss & Athletics
Reading Time: 2 minutes
Personal Trainer Certifications
Level 1, Junior Personal Trainer
- ACE Certified Personal Trainer
- ACE Nutrition Specialist
- Certified CPR/AED (American Red Cross)
10 Healthy Water Alternatives for Proper Hydration to Promote Performance and Weight Loss
Reading Time: 4 minutes A comprehensive fact sheet on water and hydration for performance and weight loss. Podcast with Paul on all the healthy alternatives to plain water
New Client Intake Form
New Client Intake Form
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.
Newsletter 13
Reading Time: 1 minute Newsletter: Yoga Strong Program, September Sale Ends Soon, Client Appreciation Day Announced.
Online Workouts
Online Total Body 20 DAY Shred Program
20 of our best home and commercial gym workouts! Use them as often as you like.
Newsletter #12
Reading Time: 2 minutes Congratulations to Robin’s 10th Place Finish at Nationals! We …
Naked Protein Pea Protein Review
Reading Time: 2 minutes Considering buying Pea Protein from Naked Nutrition? Marketing Manager Melissa sent a 30 day supply. We used the whole container, and here’s what we think of Naked’s Pea Protein Powder.
Stretching for Olympic Weightlifting – Mobility is power!
Reading Time: 6 minutes 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.
Healthy Meetings for Hotels and Workplaces
For Your Old Town Alexandria Meetings Meeting Location and …
Barbell Power Clean: Mastering the Hang Clean
Reading Time: 7 minutes The Hang Clean – Break down the power clean and improve your hip extension from the hang. Drills and variants (tall clean, etc) included.
Barbell Power Clean Receiving Position
Reading Time: 4 minutes This article discuss the finishing or receiving position for the barbell power clean. More specifically, we’ll be address hand and foot placement on the barbell. We will cover points of performance for the front rack. The front squat will also be discussed in detail. Proper performance of a barbell power clean in weightlifting requires mastery of the finishing position discussed infra.
Newsletter #11
Reading Time: 2 minutes Welcome Coaches Darren and Flavio. Olympic Lifting Seminars coming in August and September. Free Sessions, Private Yoga, and more.
Yoga Poses, Yoga Flows, and Asanas for Strength & Power Athletes
Reading Time: 5 minutes Paul on Yoga. Through my practice of Yoga, I have mastered techniques like the handstand and forearms balances. Yoga has brought me strength that I could never develop from weight lifting alone. When I teach private yoga, I customize the lesson to the individual. Unlike other teachers who force you to conform to their program, we write a program designed for you.
Arm Balances and Inversion Weekend with Special Guest, Carson Calhoun
Reading Time: 2 minutes Workshop hosted by 532 Yoga on Handstands, Inversions, and arm balances. Friday July 13 -Sunday July 15.
EZFacility Review Gym Management Software
Reading Time: 9 minutes If you are running a gym, bootcamp, or CrossFit Box, you are going to need Gym Management Software. Interested in learning if EZfacility is a good match for you? We have been using EZFacility for four years, and here is what we think.
Core and Lower Back. Strength & Mobility Workshop.
Reading Time: 5 minutes Workshop on Strength | Mobility for Back & Core. June 1 @ 8AM. We’ll be going over improving strength and mobility in the core lower back.
Pride Powerlifting Seminar
Reading Time: 1 minute Sand & Steel celebrates our Gay and Lesbian members in June with our Pride Powerlifting Seminar and 15% LGBT discount coupon: “LGBT Pride”
Wellray Delray VA Group Class
Reading Time: 2 minutes 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.
Health and Fitness Newsletter #10
Reading Time: 4 minutes April 22 Newsletter: 75% Off Drinks, Money Back Guarantee, Memorial Day Sessions, Pride Month, Luis Transformation Story
CrossFit Scaling Course Certification Review by Paul Roberts
Reading Time: 8 minutes Want to learn how to scale CrossFit Workouts properly? Here’s our review on the CrossFit Scaling Course + tips on how to scale workouts.
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.
MWOD Certification Review Movement & Mobility 101
Reading Time: 9 minutes 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.
Chris Willever Bodybuilding Personal Trainer
Reading Time: 1 minute
Personal Training Certifications
Level 1, Junior Personal Trainer
- M|WOD – Movement and Mobility Specialist
Locked and Loaded Dumbbell Workout
Reading Time: 2 minutes The Locked and Loaded Dumbbell Workout – Strength and Conditioning Program. Torch the entire body using only one piece of equipment: The Dumbbell
Dance Video Workout
Reading Time: 3 minutes
8 Dance Video Workouts
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.
Kettlebell Windmill Technique
Reading Time: 3 minutes The Kettlebell Windmill is an excellent hamstring range of motion exercise, improving mobility through the motion. Here’s How It’s Done.
Newsletter on Mobility, Nutrition, & Strength
Reading Time: 1 minute 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.
Personalized Workout Program
Reading Time: 10 minutes 25 Strategies for developing a personalized workout program. You asked, we answered… everything you want to know about our personalized workout plans.
