Fitness Tracker Comparison

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.

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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 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.

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Coach Flavio Kettlebell Sport Girevoy Sport Weightlifting Powerlifting Strongman Alexandria VA

Flavio Spaducci – Kettlebell Strength and Conditioning

🌟 Sand & Steel All-Star Coach.  July 2018

Flavio’s Personal Trainer Certifications

  1. Kettlebell Sport Coach Level 2: Exam passed with highest marks, certified by Oleh Ilikia, World Kettlebell Sport Federation president, multiple time world champion and Guinness Record holder
  2. Strongman Instructor: Certified by Francesco Gioia, Italy’s strongest man
  3. Crosslifting: A new sport born in Russia by combining all of the strength sports together. Spent a week in a Russian Olympic facility, training with Klokov, Berestov, Koklyaev and Denisov
  4. Weightlifting Instructor: Certified by Giles Greenwood in London, UK
  5. Functional Training Instructor: Certified by Italian Boxing Federation

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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One-legged Standing Crescent Pose - Eka Pada Indudalasna - Private Yoga Lessons

Extremely Effective Yoga Poses & Asanas for Strength & Power Athletes

Paul on Yoga.  I can do strict handstand push-ups, double unders, ring muscle ups, and I power clean over #225.  I cannot do splits, super twisty poses, and other challenging poses like lotus.  Maybe one day, but not today.  I am a CrossFitter and a personal trainer, and I work on my mobility everyday.  Yoga is for everyone, and these are the poses I use.  Poses that work … and poses that will improve your mobility.

Read moreExtremely Effective Yoga Poses & Asanas for Strength & Power Athletes

Handstands Inversions Workshop

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

EZFacility Review Gym Management Software

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.

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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

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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.

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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.

Read moreShoulder Injury and Rotator Cuff Exercises

Robin Marion Bodybuilding Figure Competitor

Robin Marion Strength Training for Triathletes

Certifications

  • American Council on Exercise (ACE) – Certified Personal Trainer
  • American Council on Exercise (ACE) – Certified Health Coach
  • American Council on Exercise (ACE) – Strength & Conditioning Coach
  • TRX – Suspension Training Certification
  • USAC – Certified Cycling Coach
  • USATF – Certified Track Coach
  • RRCA – Distance Run Coach
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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Fitness Assessment Square

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

CrossFit Scaling Course Review Certification Featured Image

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

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.

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MWOD Certification Review

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.

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Swaying Palm Tree Pose - Tiryak Tala-Vrikshasana (front) Private Yoga Lessons

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.

Read moreStanding Yoga Poses Part 2

Rent Massage Space Alexandria VA

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.

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Yoga Adjustment Private Yoga Lessons

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.

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Personal Trainer for Seniors

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.

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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!

Read moreTransformation Story – Giselle

Mobility Training vs Personal Training vs Physical Therapy vs Massage vs Chiropractic Care

Mobility Training vs Personal Training vs Physical Therapy vs Massage vs Chiropractic Care  

Heard about Mobility Training?  Not really sure what it is, or whether it’s helpful for you?  Maybe you are considering seeing a physical therapist or a personal trainer?  This article compares Mobility Training to a number of different body mechanics specialties.

Read moreMobility Training vs Personal Training vs Physical Therapy vs Massage vs Chiropractic Care  

TRX Suspension Trainer Exercises

TRX Suspension Trainer Exercises

An in-depth review of the TRX Suspension Trainer + access to our full database on TRX Suspension Trainer exercises and techniques (over 30 videos). Full comparison against the Jungle Gym and CrossCore 180. Exercise videos demonstrating Conditioning, Balance, Core, Strength, and Corrective Exercises for the TRX Suspension Trainer.

The TRX Suspension Trainer and the TRX Rip Trainer are essential pieces of equipment at Sand & Steel Fitness.  TRX has done an amazing job on the build quality for these pieces of equipment.  We’ve had TRX equipment in our gym for years, and it doesn’t wear down.  The Suspension Trainer and Rip Trainer are great for conditioning, core, twist, recovery, and mobility.  It’s also very safe for deconditioned clients and makes for excellent scaling of movements like the lunge and squat.  The Suspension Trainer can be used effectively for various stretches and Yoga Asanas.  Between easy portability and a ton of unique exercises, the TRX Suspension and Rip Trainer are a must have for any gym. 

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