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20 Boat Pose Variations Yoga Alexandria

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.

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Shield Yoga Flow for Hips, Glutes, and Groin

Shield Yoga Flow Hip Openers

Intermediate Yoga Flow Featuring Seated Postures Focusing on Lateral Chain and Hip Openers.

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Deadlift Variations in Powerlifting

Deadlift Variations in Powerlifting – Which One is Best

The Deadlift has 20+ variations. Learn which one is best for you in Powerlifting.

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Book Review - Ignite the Fire Review by John Goodman

Ignite the Fire Review

Ignite the Fire Book Review. John Goodman promises to deliver the secrets personal training. But does he deliver? Read my review to find out.

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Preparing for your First Yoga Class

Preparing for your First Yoga Class

Paul shares some insider tips on how to prepare for your first yoga class.

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Yoga for Strength Athletes & Powerlifters

Yoga for Strength Athletes & Powerlifters

This post is designed for two types of readers.  Strength athletes — men and women that want to do yoga to gain range of motion and flexibility.  It’s a wake-up call to all those bendy, skinny yoga teachers who struggle working with strength athletes.  For my fellow yoga teachers, I’ll warn you that some of comments in this post will be a shock to you.  I know you don’t have many people like me in your classes, and you should be wondering why.  This post is all about the #blindprejudice some yoga teachers have against strength athletes and powerlifters.

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Meal Prep Alexandria VA

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.

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Healthy Huevos Rancheros

Healthy Huevos Rancheros Recipe

Huevos Rancheros is the Mexican variation of the traditional American breakfast.  Instead of ham, bacon, eggs, and pancakes, huevos rancheros features eggs, tortillas, beans, and salsa.  Our recipe removes all of the unhealthy elements, balances out the macros, and makes this a healthy breakfast knockout.  Plus it tastes awesome and is super simple to make.

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Alignment Yoga Classes Alexandria VA - 88 Yoga Poses

Yoga Classes Alexandria VA Alignment 88 Top Poses

Yoga Classes Alexandria VA.  Alignment Class.  Master the 88 Most Essential Yoga Poses in our class Alexandria VA.   If you want to get strong at yoga, these are poses to practice first.

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Strength Training Alexandria VA Proper Form

Strength Training Alexandria VA. Fundamentals of Proper Technique.

Strength Training Alexandria VA. Fundamentals of Proper Technique. Plus 7 expert tips on lifting weights from a certified personal trainer.

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Nutrition Alexandria VA – 10 Rules that All Diets Follow

Nutrition Alexandria VA.  We surveyed the top 100 selling diets and compiled the top 10 rules that all diets follow.  Featuring a slide deck, infographics, 10 videos, and over 2000 words this comprehensive article will help jump start your weight loss or muscle gain journey.

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Nutritionist Alexandria VA IG2

Nutritionist Alexandria VA

Nutritionist Alexandria VA – Diet & Nutrition Plans. Looking for a Nutritionist in Alexandria, VA? From Meal Plans to Lowering Inflammation, our nutrition coaches will help you lose weight successfully.

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Ham Egg Squash Cup in Tin

Squash Egg Cups and Ham – A Recipe

An Amazing Recipe for Ham, Egg, and Squash Cup by Aimee

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Q&A Fitness, Personal Training, Yoga, Nutrition, Mobility, & Therapy

Q&A Fitness, Personal Training, Yoga, Nutrition, Mobility, & Therapy

Our New Question and Answer Facebook Group is now open.  Get your fitness, nutrition, yoga, mobility, weightloss, strength programming, and personal training questions answered!  Already a personal traininer or nutrition coach? Help us answer answer user questions and get your name out to people that need your help.

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Instrument Assisted Soft Tissue Mobilization

IASTM Instrument Assisted Soft Tissue Mobilization – Myofascial Release Tools and Graston Scraping Techniques

Instrument Assisted Soft Tissue Mobilization (IASTM).  A beginner’s guide to what it is, how it works, and which tools to pick.

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Wrist Injury: Treating Pain in the Radial Carpi Ulnaris

Wrist Injury: Treating Wrist Pain in the Radial Carpi Ulnaris

Wrist Injury: Treating Pain in the Radial Carpi Ulnaris.  A Full Treatment Protocol: Workouts, Corrective Exercises, Flossing, Scraping, + More

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Yoga for Weight Loss and Flexiblity

What is the Goal of Doing Yoga?

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.

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Barefoot Functional Training vs Lifting in Running Shoes

Barefoot Functional Training

What sneakers and shoes are best for weight lifting and functional training?  Is it safe to wear running sneakers for lifting weights?  Is Barefoot Lifting Healthy for your feet?  Get the answers to these questions and more.

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Share and Save Sale

Social Media Influencers Save 25% Per Session

Want 25% off your next session?  Here’s how to use your social network to get 25% off your next Personal Training, Nutrition, Mobility, or Yoga Session.

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Swiss Ball Hamstring Curl

Swiss Ball Hamstring Curl

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.

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Kettlebell Russian Situp

Russian Kettlebell Situp

The Russian Kettlebell Situp Explained. Technique, Programming, and Sequencing.

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Deadlifts vs Rows

Deadlifts vs Rows

Can Deadlifts be Replaced by Rows?

The simple answer is no, but to some degree, the answer depends on what kind of row and deadlift you are asking about.

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Training Session Feedback Form

Satisfaction Guarantee – Member Feedback Form

Satisfaction Guaranteed. We care about your feedback. We provide a weekly drawing every week for any clients that provide feedback via this form.Should any session fail to live up to our promises please let us know. Win a $10 gift card just for sharing your feedback with us (weekly raffle).

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Diet Traps. 3 Common Healthy Foods. Healthy or Harmful?

Diet Traps. 3 Common Health Foods. Healthy or Harmful?

Three common health foods that aren’t quite as healthy as you might think.  Diet Traps surrounding Guacamole, Sushi, and Orange Juice.

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The People's Drug Alexandria

Party @ The People’s Drug. Alexandria VA

Party at The People’s Drug in Old Town Alexandria VA. Celebrating Sand & Steel’s 5th birthday and well as Paul’s 39th Birthday. Let’s Drink and Party!

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Get Healthy Stay Healthy Guide Rectangle

The Get Healthy Stay Healthy Guide

A Curated List of Effective Workouts, Weight Loss Tips, and Lifehacks to help you Get Healthy and Stay Healthy.  The Get Healthy Stay Healthy Guide covers every personal training, yoga, nutrition, lifestyle, and health topic for all people.  It contains every secret, life-hack, and shortcut.  After two hours of Googling, you finally found it.  The Roadmap, Landmark Guide to Get Healthy Stay Healthy.

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Functional Movement Screen

FMS Functional Movement Screen YBT Y-Balance Test

Looking to improvement performance? Want to learn which exercises can help you movement better? Don’t treat the pain, find the source with FMS and YBT. Functional Movement Screen and Y Balance Tests are our state-of-art Movement Screening Systems.  They are like a X-Ray into all your muscle weaknesses. If there is in imbalance – we’ll find it and show you how to fix it.

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