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.
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.
The 88 Most Important Yoga Poses Alexandria VA
The 88 Most Essential Yoga Poses Alexandria VA. If you want to get strong at yoga, these are poses to practice first.
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.
Read moreStrength Training Alexandria VA. Fundamentals of Proper Technique.
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.
Read moreNutrition Alexandria VA – 10 Rules that All Diets Follow
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.
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.
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.
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
Read moreWrist Injury: Treating Wrist Pain in the Radial Carpi Ulnaris
BOSU Core Workout
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?
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.
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.
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.
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.
Russian Kettlebell Situp
The Russian Kettlebell Situp Explained. Technique, Programming, and Sequencing.
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.
Client 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).
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.
Read moreDiet Traps. 3 Common Health Foods. Healthy or Harmful?
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!
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.
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.
Virginia’s Top Rated Local® Fitness Center Award Winner: Sand and Steel
Sand & Steel Wins Top Rated Local Award for Best Fitness Center in Virginia. Read the story here.
Designing Beginner Workout Plans
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.
Job Application Practical
The ability to write a plan and execute it is paramount to your success at Sand & Steel. The Job Application Practical provides you an opportunity to demonstrate that ability. More qualified applicants get a higher starting salary.
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!
Workout Plans
60 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 Strength and Conditioning
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.
13 Performance Tips for High-Bar Barbell Back Squat
High bar Barbell Back Squat — 13 points of performance to improve your technique on the squat and reduce the risk of injury. This overview discusses techniques to properly generate core bracing to help prevent lower back pain. This article includes video demonstrations on key squat faults such as “butt winking” and “broken wrist faults.”
Read more13 Performance Tips for High-Bar Barbell Back Squat
XMAS WOD Winners
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 Mobility and Groin Stability Correctional Exercises
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
Jenn Morrow Powerlifting
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
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
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.
Read moreBooks on Yoga Personal Training Mobility Strength CrossFit
Mark Rebok Weight loss & Athletics
Personal Trainer Certifications
Level 1, Junior Personal Trainer
- ACE Certified Personal Trainer
- ACE Nutrition Specialist
- Certified CPR/AED (American Red Cross)
Personal Trainer Certification: 9 Mentorship Lessons
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
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.
Top TEN List of Essential Exercise Techniques
The Sand & Steel TEN. A complete Top 10 List of Essential Exercise Techniques that every personal trainer and yoga teacher should know.
10 Healthy Water Alternatives for Proper Hydration to Promote Performance and Weight Loss
A comprehensive fact sheet on water and hydration for performance and weight loss. Podcast with Paul on all the healthy alternatives to plain water
Ketogenic Diet vs the Zone Diet – 2 Authors Clash Opinions
The authors of this post (David and Paul Roberts) discuss varying viewpoints on whether the ketogenic diet should be implemented. Here’s what you need to know about going Keto.
Yoga Poses and Yoga Asanas – Building a Yoga Practice
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
Senior Fitness Assessment For Senior Exercises
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 13
Newsletter: Yoga Strong Program, September Sale Ends Soon, Client Appreciation Day Announced.
Revolved Triangle Pose – Parivrtta Trikonasana
Revolved Triangle Pose – Parivrtta Trikonasana: Tips and videos on alignment, partner guiding, & yoga sequencing. Improve thoracic spinal mobility.
Fitness Tracker Comparison
Fitness Tracker Comparison. Fitness Trackers can track how much food you are eating, how many steps you take, and give an approximation of how many calories you burn. In this article we compare 6 of the best fitness trackers on the market.
Naked Protein Pea Protein Review
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!
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.
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.
Barbell Power Clean: Mastering the Hang Clean
The Hang Clean – Break down the power clean and improve your hip extension from the hang. Drills and variants (tall clean, etc) included.
