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.

Sighs.  The stuff people write on the internet.  There is no such guide.  I study fitness and nutrition 5 hours a day for the past ten years, and I don’t know everything. I certainly can’t write it in one post.  Nor could I possibly write an article that would apply to all people.  Information and guidance has to customized to be effective.  For example, I have written well over 3000 workouts.  How many do you need right now?  Maybe 8 Workouts.  But you need the right 8 workouts.   And that is where the value comes from hiring an expert to help you.

But there are some general principles that apply to most people.  And I have aggregated them all in one place for you.

Read moreThe Get Healthy Stay Healthy Guide

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.

Read moreFMS Functional Movement Screen YBT Y-Balance Test

Personal Trainer Workouts and Yoga Flows

Personal Trainer Workouts and Yoga Teacher Flows

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.

Read morePersonal Trainer Workouts and Yoga Teacher Flows

10X Strength and Conditoining Workout

10X Strength and Conditioning

10is 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.

Read more10X Strength and Conditioning

High bar Barbell Back Squat -- 13 points of performance to improve your technique on the squat and reduce the risk of injury. 

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

Top 7 Book on Fitness, Yoga, CrossFit

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

Personal Trainer Certification Mentorship Lessons Wide

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.

Yoga Poses and Yoga Asanas

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 and Senior Exercises

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.

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weightlifting stretching

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 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 Clean Receiving Position Feature

Barbell Power Clean Receiving Position

This article discusses the finishing or receiving position for the barbell power clean.  More specifically, we’ll be addressing 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.

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Yoga Flows Yoga Poses Asanas

Yoga Poses, Yoga Flows, and Asanas for Strength & Power Athletes

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.

Lower Back and Core Workshop

Core and Lower Back. Strength & Mobility Workshop.

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

Read moreCore and Lower Back. Strength & Mobility Workshop.

Personal Trainer Gay Pride Month LGBT

Personal Trainer Pride Month LGBT

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.

Read morePersonal Trainer Pride Month LGBT

Shoulder Mobility Stretches and Rotator Cuff Exercises Square

Shoulder Injury and Rotator Cuff Exercises

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.

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Cable Flys Chest Flys Functional Trainer

Cable Flys Variations and Exercise Tips

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.

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Best Personal Trainer Alexandria VA Best Personal Trainer Alexandria VA