Sand & Steel’s latest nutrition tips and strategies. This blog post is dynamically updated as we discuss new nutrition tips and strategies based on the nutrition consultations our clients have at Sand & Steel (so bookmark it with CTRL D). We cover topics like how much soy is too much? Is artificial sugar really that bad? Does the kind of tea I drink affect weight loss? How to balance macros for improving body composition, etc. With over 8 years of nutrition and weight loss in Alexandria VA, you’ll this is a very long post.
Walking vs Running — Building safe biomechanics to run safely
How Good is your Running Pattern and Biomechanics?
When it comes to burning calories and improving muscle tone, running is better than walking. Running creates a superior metabolic effect burns more calories per hour and per mile. Running versus walking is more effective at building strength and generating EPOC (Exercise Post Oxygen Consumption).
But running safely requires careful attention to your biomechanics and running pattern. Is your form robust enough to run safely?
Join us as we examine some of the common running patterns that can result in injury.
Mobility and Stability Screen
What if we could find problems before they turn into injuries? And if there are injuries, what if we could track down the biomechanical source to repair those injuries? We would be better… We would train safer ….
Hotel Workouts
Tips For Working out in your Hotel
3 Amazing Hotel Workouts that you can do in any hotel gym. Great for strength and conditioning programs.
Strengthen Core PostPartum – 3 Ab Exercises After Pregnancy
So your favorite fitness nerd has been reading up exercises to strengthen the core after delivering a baby. I’ve read through 4 of the hottest books (and maybe 10 articles), and I’ve boiled down the advice to these 3 exercises.
Included in the article is an informational video on how to perform these exercises, plus 4 common exercises to avoid.
Body Weight Exercise Program Progressions To Do Anywhere
Body Weight Exercise Program: Exercises You Can Do at Home
The Lunge, Pushup, and Warrior 3 Pose. Sand & Steel breaks down these movements and shows you how to do them right. Sample Workout Included with Videos
Territory Foods Power Supply – Meal Review
Looking for a meal delivery service that you can just microwave and eat? We’ve eaten hundreds of Territory Foods meals. Here’s our Territory Foods Review review:
Starting a Nutrition Program
Is Nutrition Coaching Right for Me? Paul discusses how he provides coaching to clients and provides some tips on how to travel on a diet.
Beginner Warm-up and Workout Program
Summary of Beginner Workout & Warm-up
Building beginner level programming can be challenging. Here’s a sample exercise workout that we’ve used with great success with hundreds of clients.
Finding the Best Personal Trainer
Looking to Hire the Best Trainer in your area? Download Sand & Steel’s free eBook on what questions to ask your next personal trainer.
BodyBuilding Anatomy Book Review
Looking for a basic guide on body building? There are lots of books to choose from. Here’s Paul’s review on Nick Evan’s Bodybuilding Anatomy 2nd Edition.
IT Bands, Hip Thruster, and the Glutes
There are many causes of pain in your legs, but if you find you have pain in your quads that run down the outside of your legs, it may be your IT Bands. Here’s how to test for the pain source, and some of the best ways to treat it.
IT Bands Defined
The Iliotibial Band (IT Band) is a thick fibrous tendon that extends along the outside of your leg from hip to knee. This tendon is responsible for holding your quad and tibia stable when running or bending your leg.[i]
Muscle Energy Techniques Review and Video
Muscle Energy Techniques provides techniques for testing joint range and then increasing the range of motion through contract and release stretching with a therapist. In this short book, MET demonstrates how to test, strengthen, and lengthen some of the most important muscles in the human body. This review discusses some of the techniques provided, and provides additional detail on alternatives.
Squat Warm-up Routine
Squat Warm-up Routine:
Warming up is essential to have a productive workout, and to limit injury risk. Their are many different styles of warm-ups, but today we are going to focus on a squat warm-up routine for mobility and flexibility. Before you get to the barbell or kettlebell it is important to get the body ready for action. You may not feel that you have any tight adductors or groin muscles, but they still could be holding back you squats. If you have the classic Butt Wink or limited squat depth then something is tight or not firing. Take the time to warm up and get your body set for squats. Squats a a great strength move and proper execution is key.
How to Lower Your Inflammation
101 Inflammation Guide: learn how to reduce inflammation to decrease body pain and improve recovery.
Transitioning From Exercising to Training
Is your workout routine really working for you? Are you conflating getting sweaty with getting results (e.g. an exercise routine vs training program)? Here are some tips to help you transition from simply working out, to building yourself a real workout program.