Personal Training, Yoga, Mobility & Nutrition Studio
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View my Bio | Email me | Newsletter BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
Yoga, M|WOD, CrossFit Level II, 3DMAPS, FMT, FMSII, YBT, RKC, TRX, PN. Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach. He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.) His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function. Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue. Move Better ... Train Better.
Sand & Steel Wins Top Rated Local Award for Best Fitness Center in Virginia. Read the story here.
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.
We recognize that some of our future Personal Trainers and Yoga Teachers might not be familiar with some of the skills and techniques that we test on in our interview process. To help provide you with an opportunity to showcase your skills we ask that you prepare in advance the following flows and workouts for our review.
Valentine’s Day Special. Cupid’s Revenge Workout and Partner Yoga. Your Loved One Trains Free… now through Valentine’s Day. Personal Training & Yoga!
50 Unique Personal Training Workout Plans. Over 3,000 workouts tested, documented, and perfected. Suffice it to say, we have a workout plan that will work for you.
10X is a Strength and Conditioning Workout which we scaled for beginners, intermediate, advanced, and expert level athletes. If you are looking for a gym that you can workout twice a week to get you strong and into great shape… you’ve come to the right place. Find out who won our January 10X Competition.
The 12 Workouts of Christmas has been one of the toughest and most rewarding workouts we have done. A Big congratulations to our Winners…
Hip Strength and Mobility. Dawn and Paul Present 2 powerful Corrective Exercises for strengthening the hips and groin. These make excellent warmups for beginner and intermediate clients.
Read moreHip Mobility and Groin Stability Correctional Exercises
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
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.
Read moreBooks on Yoga Personal Training Mobility Strength CrossFit
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.
Trifecta Nutrition Meal Delivery Service has a well-balanced meal delivery service for people interested in weight loss. Read our review and save 20% with our coupon code.
The Sand & Steel TEN. A complete Top 10 List of Essential Exercise Techniques that every personal trainer and yoga teacher should know.
A comprehensive fact sheet on water and hydration for performance and weight loss. Podcast with Paul on all the healthy alternatives to plain water
I enjoy teaching and practicing: Bikram Yoga, Rocket Yoga, Astanga Yoga, and Hatha Yoga. These are some of the latest asanas and poses I have been practicing. Through yoga, I have vastly improved my strength, lost weight, and drastically improved my flexibility. I especially love teaching inversions, arm balances, and handstands.
Read moreYoga Poses and Yoga Asanas – Building a Yoga Practice
At Sand & Steel, the majority of my clients are 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. It becomes harder 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.
Newsletter: Yoga Strong Program, September Sale Ends Soon, Client Appreciation Day Announced.
Revolved Triangle Pose – Parivrtta Trikonasana: Tips and videos on alignment, partner guiding, & yoga sequencing. Improve thoracic spinal mobility.
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.
Welcome Coaches Darren and Flavio. Olympic Lifting Seminars coming in August and September. Free Sessions, Private Yoga, Get Steel Strong Special Hours, and more.
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.
Over 25 videos on barbell exercises including power lifting, Olympic lifting, CrossFit, and Bodybuilding
Arm Balance, Handstands, and Inversions Workshop. Workshop covering handstands, inversions, and arm balances. Rocket Yoga and Iyengar Inspired.
Read moreArm Balances and Inversion Weekend with Special Guest, Carson Calhoun
Tom L. wins our Client Transformation of the Month. In just 30 days, Tom L. lost 11 pounds and put on 2 pounds of muscle. Here’s how he did it.
If you are running a gym, bootcamp, or CrossFit Box, you are going to need Gym Management Software. We have been using EZFacility for four years, and here is what we think.
Many Thanks to our Military and Armed Forces for Keeping Us Safe! Let us Help you Stay Strong! Save 15% with Coupon Code: Military Discount . Sale Ends July 31.
Core and Lower Back. Strength & Mobility Workshop. Lower back can be very painful and it’s very challenging to treat. Saturday June 9, 2018 @ 11:00-1:00PM . Methods and techniques for improving strength and mobility in the core lower back. Alignment and Execution of Corrective Exercises and Stretches. Get Ticket
If you are a member of the LGBT community, you can save 15% percent with your personal trainer. 15% off with coupon code: LGBT PRIDE You can use the coupon on personal training, the Starter Pack, and/or our Pride Powerlifting Seminar. Sand & Steel is celebrating Pride Month for our Gay and Lesbian clients. Having a gym and a personal trainer that accepts you for who you are is important to making improvements. This article highlights some of our gay and lesbian clients plus some of our coaches who are part of our LGBT community.
Social Client of the Month $49 Gift Certificate. Congratulations to Victoria for winning our social client of the month. Victoria had the highest number of Facebook shares and Instagram likes.
Supervised Coaching at our Personal Training Studio. Safer Training, Better Results, More Consistent Experience. Two Personal Trainers are Better Than One
Join as us as we celebrate Health with Delray Business Association.
Saturday, June 23, 2018 from 9AM -1PM
Whether you have a shoulder injury like an impingement or need stability exercises for your rotator cuff, the key to helping you get better is strengthening the weakened muscle and mobilizing the relevant fascia. Here are 10 amazing Shoulder Rotator Cuff Exercises and Stretches that you can do with your personal trainer.
In this article, we will be discussing the chest fly. We’ll be covering several variations such as Low to Mid Cable Flys, Neutral Grip Cable Flys, Pronated Grip Cable Flys, and 1 Arm Cable Flys. We’ll also compare the Standing Chest Fly and Seated Chest Fly. Finally, we will discuss the role of Pectoris Major and Pectoris Minor in Cable Flys.
Sand & Steel specializes in forging elite personal trainers. The Personal Trainer and Yoga Teacher Manual is your guide for how to train clients, how to scale workouts, how to mobilize muscles and help clients recover from injuries.
Tough Love, Standards, and how we forge the best coaches in Washington DC. Our blueprint guide to getting consistent client results safely and efficiently.
Read moreHigher Standards for Personal Trainers and Yoga Teachers
Dan R. wins our Client Transformation of the Month. In just 60 days, Dan lost 3 pounds of body fat and gained 2 pounds of muscle. Here’s how he did it.
We wanted to congratulate Luis on building amazing strength in ground breaking time. Barbell clean weight up 75% in 4 weeks. Luis completed one of our must challenging beginner programs. Congratulations Luis!
April 22 Newsletter: 75% Off Drinks, Money Back Guarantee, Memorial Day Sessions, Pride Month, Luis Transformation Story
The CrossFit Scaling Course teaches and tests CrossFit coaches on how to scale exercises and workouts. I finished the course, and here’s what I thought and what I learned.
Read moreCrossFit Scaling Course Certification Review by Paul Roberts
An in-depth review of the Brute Force Sandbag Exercise Equipment + access to our full database on Sandbag Exercises. We’ll be reviewing the Brute Force Brand Sandbag and comparing it to its close competitors Ultimate Sandbag and the Rogue Sandbag. Our Exercise Database features exercises and techniques (over 15 videos). Finally, we cover one of our favorite workouts 📺 using the Brute Force Sandbag.
The MWOD Certification Review by Paul on Movement & Mobility 101. Kelly Starrett’s Movement & 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.
If you are a mobility and movement coach, the MWOD Movement and Mobility Certification is a must have. Yes, it will take some work to finish, but it will help you become a better personal trainer. You will be able to take care of your athletes better and keep them moving safely for years to come.
The Standing Yoga Poses from the Crescent family (indudalasana) may be used to mobilize the obliques and lats. Single leg variations are also useful for building balance. The asanas (poses) shown in this article help mobilize the spine both from a side bend and various extensions.
The Locked and Loaded Dumbbell Workout – Strength and Conditioning Program. Torch the entire body using only one piece of equipment: The Dumbbell
Professional and private massage therapy room available for rent in Old Town Alexandria. If you are looking to Rent Massage Space in Alexandria VA, this is the place to check out. We offer free or discounted rents with massage trades, access to our client network to help you get started, plus utilities and taxes included.
Personal Training for Seniors and Older Adults Program. Everyday we work hard for the seniors in Alexandria VA to help them move better and live their life without limitations. Whether your goals are combating arthritis through joint distraction to preventing bone loss through functional strength training, we are going to build an age-appropriate program for you. We help clients improve aerobic capacity, increase engagement with neuromuscular activation, and build strength through compound movement patterns.
This articles highlights some of our older adult clients and includes their comments on what they had to say about their custom, one-on-one personal training programs.
Don’t have a kettlebell/dumbbell to do a workout? Here are 8 great dance video workouts to help you get your sweat on and burn some extra calories.
The key to doing well on the interview is preparation. This article highlights how your interviews will go and how to prepare for them so that you get hired.
