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.
Read moreKetogenic Diet vs the Zone Diet – 2 Authors Clash Opinions
Yoga Poses and Yoga Asanas – Building a Yoga Practice
Setu Bandha Sarvangasana – Bound Bridge Pose. I have been working on this yoga pose a long time. I know it’s not perfect, change comes to those who are patient and determined. My practice includes a combination of Bikram, Astanga, Rocket, and Hatha. I especially love inversions and arm balances. You can be strong and flexible, let me show you how.
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.
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.
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.
MEASURE Progress with a 3D Body Scan!
Body Shape Scan Event. Body Evidence Scans will be visiting Sand & Steel on September 12, 2018 to do a Styku Body Scan. Scans are $60 for one or $75 for two.
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.
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.
Newsletter #11
Welcome Coaches Darren and Flavio. Olympic Lifting Seminars coming in August and September. Free Sessions, Private Yoga, Get Steel Strong Special Hours, and more.
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.
Barbell Exercises
Over 25 videos on barbell exercises including power lifting, Olympic lifting, CrossFit, and Bodybuilding
Arm Balances and Inversion Weekend with Special Guest, Carson Calhoun
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
Client Transformation Story – Tom L.
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.
EZFacility Review Gym Management Software
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.
Personal Training Military Discount
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.
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
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.
Social Client of the Month – Victoria
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 Personal Training Studio
Supervised Coaching at our Personal Training Studio. Safer Training, Better Results, More Consistent Experience. Two Personal Trainers are Better Than One
Wellray Delray VA Group Class
Join as us as we celebrate Health with Delray Business Association.
Saturday, June 23, 2018 from 9AM -1PM
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.
A Quick Guide on Understanding Healthy Fats
Healthy Fats vs Unhealthy Fats. Guest Poster Mar and Paul breakdown what’s healthy, and what’s not.
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.
Personal Trainer & Yoga Teacher Manual
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.
Fitness Assessment: Building Biomechanics for Weight Lifting
The Sand & Steel Fitness Assessment has been constantly developed and refined since we opened our doors in 2014. We have done thousands of these fitness assessments over the course of five years. Here’s what we’ve learned and how we use the Fitness Assessment to build client specific programs.
Read moreFitness Assessment: Building Biomechanics for Weight Lifting
Higher Standards for Personal Trainers and Yoga Teachers
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
Client Transformation Story – Dan R
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.
Transformation Story Luis
Most Improved Athlete April
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!
Health and Fitness Newsletter #10
April 22 Newsletter: 75% Off Drinks, Money Back Guarantee, Memorial Day Sessions, Pride Month, Luis Transformation Story
CrossFit Scaling Course Certification Review by Paul Roberts
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
Brute Force Sandbag Exercise Equipment
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.
MWOD Certification Review Movement & Mobility 101
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.
Chris Willever Bodybuilding Personal Trainer
Since completing my transformation I have gained happiness and confidence. I began working as a personal trainer to motivate and inspire others.
Standing Yoga Poses Part 2
Standing Yoga Poses Part 2
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.
Locked and Loaded Dumbbell Workout
The Locked and Loaded Dumbbell Workout – Strength and Conditioning Program. Torch the entire body using only one piece of equipment: The Dumbbell
Rent Massage Space Alexandria VA
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.
Yoga Adjustment to Improve your Health
Practicing yoga is a deeply intimate, personal experience, which is why many people choose to start a home practice. This is where you get to be one with your body. It’s a place to move into the breath and release tension in the muscles that so easily gather throughout your days. To really let go, though, you need a little help from someone else; you need a yoga adjustment.
Personal Trainer for Seniors
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.
Dance Video Workout
8 Dance Video Workouts
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.
Interview Logistics
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.
Kettlebell Windmill Technique
The Kettlebell Windmill is an excellent hamstring range of motion exercise, improving mobility through the motion. Here’s How It’s Done.
Transformation Story – Giselle
Most Improved Athlete in March
We wanted to congratulate Giselle on all of her surpassing many of her personal records in our Transformation I program. Her improvement on this workout was about 25% overall in just 4 weeks. Her tenacious efforts and discipline helped edge out her competitors for our March Athlete of the Month. Congratulations Giselle!
Standing Yoga Poses
Standing Yoga Poses
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.