Frozen Shoulder Exercises

Frozen Shoulder Exercises

Categories Mobility & Movement

Join Coach Max as he reviews the top six videos frozen shoulder exercises and stretches that can be performed at home.  Plus get a sneak peak as we take you through our strategy of tracking down shoulder pain to see if frozen shoulder exercises will help.  Finally, you can join Coach Paul as he provides you a live video on his favorite ten cable machine exercises for strengthening the shoulder.

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Yoga Brew Event Fireflow

Yoga Brew

Categories Events

Yoga Brew. A Coffee & Yoga Event. 10AM January 4, 2020
The Coffee: Sand & Steel’s Signature Reusable Tumbler filled Starbucks Winter Blend Coffee.

The Yoga: Light up your Yoga Practice with Paul’s Fireflow Yoga.  Fireflow unique design makes it approachable to beginners, while retaining many of the challenges of the Astanga & Rocket Sequences.  Learn to float, stretch, and sweat as Paul turns up the heat in Fireflow.

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Weight Loss in Alexandria VA | Springfield VA

Top 11 Foods to Avoid for Weight Loss in Alexandria VA

Categories Nutrition

Weight Loss is a challenging journey.  It’s complicated by the fact that every person is different.  Their metabolisms differ, their gut bacteria differs, their activities levels differ.  There is no single magic pill or template meal plan that works for everyone 100% of the time.  There are, however, some universal principles that apply to everyone in Alexandria VA & Springfield VA.  We are going to go over the 11 foods you should avoid when attempting to lose weight, and why you should avoid eating them.  This 3000-word article co-authored by your nutrition experts Mark and Paul, break down the exceptions and explain reasons why these 11 foods should be avoided.

Short on time?  Please find our 57 second video below that summarizes this whole article. 

Read moreTop 11 Foods to Avoid for Weight Loss in Alexandria VA

Fitness Class, CoreFit. Kettlebell Leg Workout

Corefit Fitness Class: Kettlebell Leg Workout

Categories Group Fitness Class

The Fitness Class, CoreFit, brings an intense, calorie-scortching, workout experience. Master TRX, Bosu & Kettlebell workouts. WOD Kettlebell Leg Workout.

Unlike other classes, CoreFit TRX and Kettlebell Classes are designed for members that have preexisting injuries.  From a fitness instructor point of view, this makes building a workout much more challenging.  But we are going to go behind the scenes and show you how Paul built this kettlebell leg workout for Larissa.  We’re going to break down the alternating swing, Medball Situp, and the Medball step-up to help you find your appropriate scaling.  Whether you choose to take CoreFit in a private training or in our group fitness classes, you can always expect a challenge.

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Private CrossFit Coaching - Ring Row and Wall Walkers Square

Private CrossFit Coaching: Building a Perfect WOD

Categories CrossFit

Private CrossFit Coaching vs Group Class CrossFit in our Alexandria VA Box.  CrossFit classes are super fun and you get to compete with your peers to help you stay motivated.  But have you ever tried a Private CrossFit session?  Picture it, a custom scaled and coached CrossFit WOD — handcrafted to your goals and unique mobility.  Here’s how we build those WODs (workouts out of the day) and how our Private CrossFit Coaching works.

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CrossFit for Beginners - Nine Fundamental Exercises

Crossfit for Beginners – 9 Fundamental Exercises

Categories CrossFit

CrossFit for Beginners. The nine fundamental exercises for learning CrossFit. Videos, cues, scaling options, and full technical description.   The 9 Fundamental Movements are key exercises that CrossFit teaches and reinforces in it’s level I and level II training courses.  To CrossFitters, these are your bread-butter exercises.  Here’s how to do these 9 exercises, why you should do them, beginner scaling options, and Paul’s top cues so you can perform them correctly.

The article also explains why one of these exercises probably should be replaced, and which exercise is the most underappreciated.  Finally, Paul finishes with a list of the Top 16 CrossFit that aren’t in the Nine Fundamental Exercises.  Giving you a total of 25 CrossFit Exercises to learn and master.

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CrossFit Alexandria VA for Beginners Sand and Steel

CrossFit Alexandria VA

Categories CrossFit, Featured

A Beginner’s Guide to CrossFit.  CrossFit® is many things.  To Sand & Steel Fitness in Alexandria VA, CrossFit is a system and method of exercises.  This 5000 word article breaks down the most important questions about CrossFit.  But What is CrossFit?  And is it Right For me?  How much does it Cost?  We’ll answers these questions and more.  Read on.

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CrossFit Front Squat Olympic lifting

CrossFit Front Squat Olympic Lifting

Categories CrossFit, Olympic lifting

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.

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Zero Calorie Drinks

12 Healthy Zero Calorie Drinks

Categories Featured, Nutrition

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.

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Powerlifting Strength Calculator

Powerlifting Strength Calculator

Categories CrossFit, Featured, Personal Training, Powerlifting

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.

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Yoga for Strength Athletes & Powerlifters

Yoga for Strength Athletes & Powerlifters

Categories Yoga

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.

Read moreYoga for Strength Athletes & Powerlifters

Healthy Huevos Rancheros

Healthy Huevos Rancheros Recipe

Categories Nutrition, Recipes

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.

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Nutrition Alexandria VA – 10 Rules that All Diets Follow

Categories Nutrition

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

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