Name: Sand and Steel Fitness
Price range: $$

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

Exercises by Paul Roberts

Over 25 videos on barbell exercises including power lifting, Olympic lifting, CrossFit, and Bodybuilding

Client Transformation Story – Tom L.

Fitness Journeys by Paul Roberts

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

Product Reviews by Paul Roberts

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.

Supervised Personal Training Studio

Personal Trainer Jobs by Paul Roberts

Supervised Coaching at our Personal Training Studio. Safer Training, Better Results, More Consistent Experience. Two Personal Trainers are Better Than One

Shoulder Mobility Stretches and Rotator Cuff Exercises Square

Shoulder Injury and Rotator Cuff Exercises

Mobility Training, Physical Therapy by Paul Roberts

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

Guest Post, Nutrition by Mar Lichoa

Healthy Fats vs Unhealthy Fats. Guest Poster Mar and Paul breakdown what’s healthy, and what’s not.

Cable Flys Chest Flys Functional Trainer

Cable Flys Variations and Exercise Tips

Exercises by Paul Roberts

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.

Higher Standards: Personal Trainers & Yoga Teachers

Personal Trainer Jobs by Paul Roberts

Tough Love, Standards, and how we forge the best coaches in Washington DC. Our blueprint guide to getting consistent client results safely and efficiently.

Client Transformation Story – Dan R

Fitness Journeys by Paul Roberts

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

Fitness Journeys by Paul Roberts

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!

CrossFit Scaling Course Review Certification Featured Image

CrossFit Scaling Course Certification Review by Paul Roberts

Personal Training, Product Reviews 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.

Brute Force Sandbag Exercise Equipment

Exercises, Product Reviews by Paul Roberts

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.

Ready State / MWOD Certification Review Movement & Mobility 101

Mobility Training, Physical Therapy, Product Reviews by Paul Roberts

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.

Book Mobility Sessions

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

Past Coaches by Chris Willever

Personal Training Certifications

Level 1, Junior Personal Trainer

M|WOD – Movement and Mobility Specialist

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

Standing Yoga Poses Part 2

Yoga by Paul Roberts

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.

Monday	5:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Tuesday	5:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Wednesday	5:00 AM - 10:00 AM and 4:00 PM - 8:00 PM Open now
Thursday	5:00 AM - 10:00 AM and 4:00 PM - 8:00 PM
Friday	5:00 AM - 9:00 AM and 5:30 PM - 9:00 PM
Saturday	8:00 AM - 12:00 PM
Sunday	8:00 AM - 12:30 PM