Kinstretch Class Flows for Beyond Stretch

Kinstretch Class Flows in Beyond Stretch

Categories Mobility Training by

In the Beyond Stretch Private Mobility Sessions and Classes, we use methodology from FRC / Kinstretch, and Mobility WOD / Ready State to improve flexibility, strengthen end-range of motion, and build resistance to injury. But what does a Beyond Stretch “Flow” look like? Below, we’ve provided many example Beyond Stretch Flows based on Functional Range Conditioning and Kinstretch methodology.

Top 11 Foods to Avoid For Weight Loss

Top 11 Foods to Avoid for Weight Loss in Alexandria VA

Categories Nutrition by

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 break sdown the exceptions and explains the reasons why these 11 foods should be avoided.

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

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Coach Spotlight: Jonathan Cardenas

Categories Fitness Journeys, Past Coaches by

My Fitness Journey with Jonathan Cardenas at Sand and Steel Fitness by Shelina Merchant. Jonathan and I talk often about how meditation, a positive outlook, and fitness all connect in overcoming pain (both emotional and physical). This helps you become a happier, more self-loving, and more self-confident version of yourself. He’s helped me change my perspective on working out so it’s not a chore, but rather an investment in myself that will pay off in so many ways. Sand & Steel has so many great trainers, but I wanted to take a minute to share with you why I choose Jonathan.

About Us

Categories Featured, Gym Membership by

New Member Overview: Thinking about Joining Sand & Steel Fitness? Learn more about our CrossFit classes, personal training, and community events.

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EJ Thompson: Personal Training

Categories Coaches by

Personal Training Certifications

  1. NASM: Certified Personal Trainer
  2. NASM: Certified Nutrition Coach
  3. NASM: Group Personal Training
  4. NASM: Cardiorespiratory Training for Fitness
  5.  CPR/AED certified                                                                                  

CrossFit Scaling

Categories CrossFit, Featured, Gym Membership, Programming Workouts by

Scaling is a training principle of CrossFit where we preserve the intended stimulus of the workout, but we modify the load, reps, or technical requirements of the exercise to make it better for you. Scaling is also called adjusting or modifying a workout. To successfully provide a workout that is accessible to beginners and advanced athletes, we consider the scalability of the workout from the outset of its design. Here is the same workout in three different levels.

Julia Damp Personal Training Opt

A Year at Sand and Steel Fitness

Categories Fitness Journeys by

I’d like to share my transformation journey at Sand & Steel. I started with personal training a year ago to date, and started taking their CrossFit classes a few months later. One year later, I’m now in the best shape of my life and getting stronger everyday. Sand & Steel’s unique approach to personal training worked for me. I’m sure it’ll work for you too.

Yoga Classes Alexandria VA Alignment 88 Base Pose Class

Yoga Alexandria Alignment 88 Class

Categories Uncategorized by

Master the 88 base poses of yoga. Each base pose in yoga has 10-20 variations. We systematically find the best variation for you during the alignment yoga class. Each class features 15 unique poses that teach and modify for you. Once you know your variation of each pose, we flow the poses together into an individual crafted yoga vinyasa. Alignment 88 is uniquely designed to be challenging even for certified yoga teachers, while still being approachable to the absolute beginner.

The 8 Key Mistakes That New Personal Trainers Make When Writing a Strength & Weight Loss Workout Plan

The 8 Key Mistakes that New Personal Trainers Make When Writing a Strength & Weight Loss Workout Plan

Categories Programming Workouts by

If you are a newly certified personal trainer, your first task should be actually writing some personal training programs for your future clients. In the below video, I take you through the process of actually writing two personal training programs: a strength program and a conditioning program. Then we’ll analyze the program together as we focus on correcting the 8 key mistakes that new personal trainers make in their programs.

Start of My Weight Loss Journey at Sand & Steel

The Start of My Weight Loss Journey at Sand & Steel

Categories Fitness Journeys by

From the outside looking in, joining CrossFit Sand & Steel was daunting. After 30 days in, I’m happy to say that none of my fears were warranted. I love that Sand & Steel includes everyone, regardless of fitness level, and makes sure we are all trained safely. I just completed my first competition…and I actually enjoyed it. I never thought I could do this, and I wanted to let you know:

YES, YOU CAN DO THIS TOO!!
SHELINA MERCHANT

Hip Thrust with Loop Band

Loops Bands by Kettlebell Kings

Categories Product Reviews by

Loops bands or hips loops are used for conditioning and strengthening the hips and thighs.  Compared to their rubber counterparts, aka, the mini-band, loop bands are heavier weight and more durable.  Loops bands are also easier to put on than mini-bands.  Alternatively, mini-bands are less expensive and better for lower resistance exercises.  If you are serious about glute training, both should be in your training toolbox.

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