Newsletter on CrossFit, Mobility, Yoga, Nutrition & Strength

The Sand & Steel Newsletter is written by Personal Trainers for Personal Trainers. Our articles feature in-depth curated content on Mobility, Nutrition, and Strength. Our Mission is simple: provide the best written, research based articles on personal training and fitness available. Newsletter subscriptions are open to current clients, personal trainers, and those aspiring to improve their health and fitness.

Macro Calculator for Calories Carbs, Protein, Fat

Macro Calculator for Macronutrients

Nutrition by Paul Roberts

Our Free 🆓 Macronutrient Calculator determines the basal metabolic rate and total daily expenditure using the Harris-Benedict formula. From there, the calculator determines your macros (total calories, carbs, protein, and fat.) To use the calculator, you just need to need to know your height, age, height, and exercise frequency.

Personalized Workout Program

Featured by Paul Roberts

25 Strategies for developing a personalized workout program. You asked, we answered… everything you want to know about our personalized workout plans.

Top 50 List Fitness Equipment, Food, and Supplements

Personal Training, Product Reviews by Paul Roberts

Top 50 Accessories and Foods We Recommend for New Clients. Whether you are starting a home fitness regime or working out at Sand & Steel, you’ll find a wide variety of health and fitness products to choose from. Here are the top 50 products we recommend to our clients. Sand & Steel tested and approved.

Jesse Williams
Prenatal and Postnatal

Past Coaches by Paul Roberts

Certifications
NPTI – National Personal Trainer Institute
TRX – Suspension Trainer
NPTI – Prenatal and Post-natal
NASM – Certified Personal Trainer

Functional Strength Training Alexandria VA 22314

Personal Training by Paul Roberts

What is Functional Strength Training?

Name: Sand and Steel Fitness
Price range: $$

Functional Strength Training involves exercise techniques that mimic movements performed in everyday life, outdoor activities, or in a sport. This training technique involves the use of numerous tools to build the movement patterns such as: Kettle Bells, Viprs, TRX, Barbell, Dumbbell, Sandbags, Sleds, Ropes, Medicine Balls.

Client of the Month- Brad Berkley

Fitness Journeys by Coach Rachel

Brad wins our Transformation Story of the month. Losing over 20 pounds of fat lost in just 2.5 months. Brad began his journey with our Strength and Conditioning program which allowed to lose this weight. Having the lost this weight, Brad wrestled with the difficult decision of rebuilding an entire wardrobe of clothes (he now wears a slimfit medium shirt. 🙂 Now 20 pounds lighter, we started preparing Brad for his ultimate goal, the Ring Muscle-up.

Personal Trainer Job – Build Your Personal Trainer Career

Personal Trainer Jobs by Paul Roberts

We are passionate about helping people lose weight and move better. We help clients improve strength through focused programs in power lifting and hypertrophy. We improve clients balance and range of motion with our mobility programming. And we have state of the art programming in weight loss and transformation style workouts.

What we need is you … Sand & Steel is helping more clients than ever, and we need more people on our team.

A Look at Sand & Steel from 5 Years Ago

Personal Training by Paul Roberts

Aside: while doing some routine maintenance on our website, I found this old post. It was the first article we published on our website. I thought it might interesting to discuss Sand & Steel then and now. Did we do accomplish what we set out to do 5 years ago? Or did market forces and new competition like Orange Theory and Fit45 force us to change?

The Definitive Guide to Calorie Quality vs Calorie Quantity

Nutrition by Paul Roberts

Tip #5: How to Analyze Calorie Quality

Losing weight is about eating the good calories, not limiting how many you eat.

A breaking new article from the New York Times (linked below) summarizes research that losing weight is more about eating good calories than limiting total calories. While it’s great that the New York Times is finally realizing this, the article doesn’t really explain how to analyze what is a good calorie and what’s not. Here’s how you make that determination…

2 Secret Tips to Rapid Weight Loss

Nutrition by Paul Roberts

Rapid Weight Loss Tips. When my clients need to lose weight quickly, I have them implement two eating rules: the 10AM Rule and 52 Hour Weekend Fast. Here’s how they work.

Sample Mobility Workout Template

Mobility Training by Paul Roberts

How to Improve Mobility and Flexibility through Partner Stretching, PNF Stretching, M|WOD, and Yoga

Mobility helps improve range of motion of tight joints and muscles, and it helps stabilize and strength areas that have too much range. This article demonstrates provides two example exercise routines for people needing additional range of motion in the hips, ankles, and thorasic spine. Plus you’ll find numerous linked articles at the bottom covering all topics associated with stretching, stabilization, yoga, and mobility.

Powerlifting Alexandria VA

Personal Training by Paul Roberts

Powerlifting is a strength based program focused on the Bench, Squat and Deadlift. In a powerlifting program, the athlete is focused on gaining strength using the prime moves of Deadlift, Bench, and Squat. By adding in variations on the main lifts (Sumo Deadlift, Romanian, or Front Squat, Incline Bench etc) and adding accessory moves (Dumbell press, Pull ups, Tate Press etc), you quickly and consistently gain overall strength. This article discuss several powerlifting programs in detail as well as how to perform several of key powerlifting exercises.

Knee Injury Physical Therapy
4 Workouts with Video

Physical Therapy by Coach Rachel

Got a Knee Injury? Here are 4 complete workouts with videos that you can do while you are recovering. These workouts are focused on conditioning to help maintain a healthy body weight.

Physical Therapy Mobility Functional Movement Screen FMS M|WOD

Physical Therapy & Correctional Exercises Alexandria VA

Physical Therapy by Paul Roberts

Physical Therapy is the study and practice of helping patients restore lost motor function after an injury. Physical Therapy includes techniques like dry needling, scraping (e.g. Grastin), electrostimulation, and ultrasonics. Correctional Exercises are special exercises designed to strengthen weakened muscle groups, mobilize tight joints, and improve balance. This article highlights many of the correctional exercises and assessment techniques that both personal trainers and physical therapists use.

Paul Before and After Fitness Transformation

Before and After Weight Loss Transformation Photos

Fitness Journeys by Paul Roberts

Welcome to our post about body transformation! I am going to outline the 7 most important aspects to efficiently complete a weight loss transformation. You’ll find training tips, programming tips, nutrition tips, and a complete list of all the supplements and foods I recommend. – Paul Roberts | Strength, Weight Loss and Mobility Coach

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
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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