Paul’s Workout Programming for the Week of September 15-21. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.
Rock Blades Graston Scraping IASTM. Instrument Assisted Soft Tissue Mobilization: A beginner’s guide to what it is, how it works, and which tools to pick.
Paul’s Workout Programming for the Week of September 9-14. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.
Shoulder Taps CrossFit — a great scaling option for handstand pushups (HSPU). The CrossFit Shoulder Taps build shoulder and hip stability. Videos + Writeup.
CrossFit Front Squats. What they are, why you need them, and how to master them. The Front Squat is a weight lifting gem from Olympic lifting and embraced in CrossFit. It combines convenience, efficiency, and functionality. It’s one of Paul’s 10 essential exercises. Here’s everything you need to know about the Front Squat.
Twelve healthy zero calorie drinks + 15 drinks you should avoid for weight loss. If you’ve been following Sand & Steel’s nutrition channel, you know that water is important for weight loss. But sometimes water gets a little boring. Here are 12 healthy zero calorie drinks to get your healthy and hydrated.
75 Common Foods Analyzed. Get the facts straight without searching for a “nutritionist near me.” Straight-up facts on which foods you should eat, and which ones are better off avoided.
Members ask me “How Much Water Should I Drink a Day to maximize weight loss?” Look no further, here’s how you calculate you daily water requirements.
SugarWOD CrossFit Workout Tracker. SugarWOD is a full-featured workout tracker that allows you access and track your workouts. Learn how to get faster results in your workouts with SugarWOD. Join for Free.
How strong are you really? The internet is full of powerlifting strength calculators and formulas, but none give you a solid estimate of your real strength. Paul’s Strength Powerlifting Calculator compares your lifts against national standards to provide you with a simple score out of 100 points.
The Top 20 Boat Pose Variations used in our personal training and yoga flows in Our Yoga Studio in Alexandria, VA.
Intermediate Yoga Flow Featuring Seated Postures Focusing on Lateral Chain and Hip Openers.
The Deadlift has 20+ variations. Learn which one is best for you in Powerlifting.
Ignite the Fire Book Review. John Goodman promises to deliver the secrets personal training. But does he deliver? Read my review to find out.
Paul shares some insider tips on how to prepare for your first yoga class.
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.
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.
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.
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.
Strength Training Alexandria VA. Fundamentals of Proper Technique. Plus 7 expert tips on lifting weights from a certified personal trainer.
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.
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.
An Amazing Recipe for Ham, Egg, and Squash Cup by Aimee
Wrist Injury: Treating Pain in the Radial Carpi Ulnaris. A Full Treatment Protocol: Workouts, Corrective Exercises, Flossing, Scraping, + More
Our BOSU Core Workout features 4 amazing exercises to leave your burning for days. Learn the moves, scaling, and faults in this comprehensive post.
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.
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.
Three common health foods that aren’t quite as healthy as you might think. Diet Traps surrounding Guacamole, Sushi, and Orange Juice.
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.
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.
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.
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 Special. Cupid’s Revenge Workout and Partner Yoga. Your Loved One Trains Free… now through Valentine’s Day. Personal Training & Yoga!
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 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.
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.”
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.
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 115 books on books on CrossFit, Mobility, Yoga, Physical Therapy, Mobility and Personal Training.