2016 Transformation Contest

 2016 (New Years) Transformation Contest Starts Today!

We are having a second contest with better prizes starting today!  To be eligible to compete in the transformation contest simply read the official rules, contact us to schedule your InBody scan, and sign up. Those competing in the 2015 and 2016 contest can use their second 2015 scan as the first scan for the 2016 contest.


2015 Body Transformation Weigh-ins

If you are competing in the contest, your weigh-in must be scheduled by January 16 (next Saturday) to be eligible to win one of the prizes below

2015 InBody Transformation Challenge

GoPro Hero3 vs Olympus TG-860

GoPro Hero3 vs Olympus TG-860.¬†When it comes to getting the right video or picture during a mud run, like the Savage Race, Tough Mudder, or Warrior Dash, you have a lot of options. ¬†For less than $300, I rounded up the top two contenders. ¬†We’ll posting footage from both from our October 10, Savage Race Run, so check the blog for more sample footage.

Read moreGoPro Hero3 vs Olympus TG-860

Artificial Sweeteners

Why Artificial Sweeteners Will Sabotage your Weight-loss

By Julia Deupree

According to a 2012 Gallup Poll 1, nearly 1/2 of Americans drink diet Sugar Free BBQ Saucesoda on a given day. Diet soda has long been touted as a ‚Äúhealthy alternative‚ÄĚ to regular soda because the absence of real sugar decreases the a
mount of calories consumed. The diet ‚Äúhealth craze‚ÄĚ goes beyond just sodas ‚Äď consumers are quick to buy products marketed as ‚ÄúSugar Free‚ÄĚ and Diet thinking they are healthier for their waist lines than the sugar laden competitors. But is diet really healthy? Let‚Äôs look at some facts:

Read moreArtificial Sweeteners

Healthy Coconut Chicken Curry

Chicken Curry From Scratch
(with available Shortcuts)

Chicken breast is an excellent food because it’s low in fat, and high in protein.  But seared chicken can get a little repetitive.  Chicken Curry to the rescue!  This recipe contains no sweeteners other than coconut milk.  The only added fat is a mere 2 TBL of butter per serving.

Summary:

Coconut Chicken Curry is essentially Ghee, Garam Marsala, tomatoes, coconut milk, chicken stock, and aromatics.¬† Healthy right?¬† Not quite, your typical restaurant will pour in about a pound of butter for 6 chicken breasts.¬† Considering most athletes might eat 1.5 pieces of chicken, that‚Äôs one stick of butter per serving!¬† And you wonder why Indian and Thai food will make you gain weight.¬† Truth be told, 1/4 stick of Ghee is enough, and that’s what we’ll base the following recipe on.

How bad is one stick of butter anyway? ¬†Very. ¬†It’s worth 840 calories and 58 grams of saturated fat which is about 300% over your daily recommended allowance.

Read moreHealthy Coconut Chicken Curry

Late Night Snacks

Origin Nutrition Topic 41: Late Night Snacks?  Good or Bad?

The Broscience:

No Carbs after 7:00, because your metabolism slows down. ¬†Take this Article by Dirk’s health with recommends not eating late at night because your metabolism slows down.1 ¬†Notice the lack of citations to authority.

The Truth:

The premise behind this broscience is false.  Metabolism during the REM cycle in healthy individuals is often higher than resting metabolism.2  Plus, it has been clinically demonstrated that eating carbs before going to bed helps people fall asleep.3

“Carbs at Night Help with Weight Loss?”

Read moreLate Night Snacks

Mud Run Training

*NEW*
RSVP for our Obstacle and Mud Run Seminar
September 29th at 2:00pm


Current Team Members

  • Paul
  • Lisa
  • David
  • Tranise
  • Angela

Obstacle and Mud Running Training Schedule:

Week 1. One Mile run¬†‚ě§ 50/50 setups ‚ě§ ¬†5 x 20 pushups and dips ‚ě§ Four 100 yard dashes ‚ě§ final one mile run.

Week 2. Sand Bag Run

Week 3. Kamagon Run

Week 4. Vipr Run

Week 5. Infinity rope, farmers handle carry, slam ball carry and slam, Jacobs ladder.

Obstacle Course Mud Run

As of September 2, 2015, Sand & Steel will be having a new class in preparation for the October 10th Savage Race.

Link to register for the Race.

Click to Register for Maryland Race
Click to Register for Maryland Race.  Use coupon code SANDSTEEL15 FOR 15% OFF

Link to register for the Class.

Costs for the Savage Race increase as time goes on, your total cost with the discount right now is $87.00. ¬†Heat time is 12:00, make sure you select “Sand & Steel Fitness” as your team name.

Sand & Steel Tank Tops

We offering our tank tops at a special price of $15 for members that have registered for this race.

T-Shirts


 Intro to Mud and Obstacle Running

If you’ve been wanting to run a mud run for a long time, but have some anxiety about preparation and training, then this is your opportunity to join a team, make friends, and make it a memorable experience.

Our class, “Intro to Mud Running” will teach you how to prepare for a Mud Run as well as train you to run it. ¬†By the time the Run comes (October 10, 2015), you’ll be in prime shape to run it.

Read moreMud Run Training

Low Sugar Oatmeal Cookies

All you need to Know about Low Sugar Recipes

When dealing with complicated topics like nutrition and fitness, the internet can be a scary place in terms of finding accurate information.  For example, I found these two recipes on two highly respected food websites.

“No Sugar Oatmeal Recipes #1”¬† Food.com

“No Sugar Oatmeal Recipes #2”¬†Sparkpeople

The recipes read something like this:

3 ripe bananas
2 cups rolled oats
1‚ĀĄ3 cup vegetable oil (I used olive oil)
1 tablespoon vanilla extract
1/2 cup raisins, 1/2 cup dried cranberries
1/2 cup apple sauce

 

Newsflash internet recipe makers … bananas contain 19 grams of sugar per serving. ¬†And raisins — a whopping 25grams. ¬†Cranberries? ¬†More sugar. ¬†Applesauce? ¬†Unless it’s unsweetened, it is laden with sugar.

So can you make Sugar Free Oatmeal Cookies?

Yes, but to make them taste good, you need use spices instead of sweeteners. ¬†Here’s my favorite recipe:

Read moreLow Sugar Oatmeal Cookies

Super salad for weight loss

10 Reasons Why More Vegetables Will Increase Weight Loss

10 Reasons Why More Vegetables Will Increase Weight Loss

One of the biggest objections I hear to eating vegetables is that they take too much time or that it’s easier to take a multi-vitamin. ¬†Multi-vitamins are great, and we actually have some very specific ones we recommend. ¬†But they are a¬†supplement not a¬†replacement for many reasons. Here’s ten reasons why vegetables are better than your multivitamin

Eating more vegetables almost always causes you to lose weight, but that happens for a variety of reasons.

  1. The vitamins and minerals in vegetables makes metabolism more efficient, which in turn raises metabolic rate.  Vegetables also contain flavonoids, which help improve metabolism.
  2. The soluable fiber in most vegetables dampens the glycemic load of most carbohydrates, which reduces blood sugar spikes.
  3. The insoluable fiber helps you remove toxins and bacteria from you GI tract helping your excretory system to be more efficient.
  4. Vegetables have a very low calorie density, which causes them to fill you up. ¬†If you aren’t hungry, you are much less likely to make bad choices.
  5. Vegetables (for the most part) are a safe-don’t-even-worry-about-it diet food. ¬†Being on a diet always involves counting macros and calories to some degree… but if you’re reaching for the greens, you know you don’t have to worry.
  6. Most vegetables have a “negative calorie balance” meaning that it takes more calories to extract the nutrients than the foods have.

Read more10 Reasons Why More Vegetables Will Increase Weight Loss

Bench Press Progressions

What’s the Best Exercise for Developing a Strong Chest?

Bench Press. ¬†That’s the answer. ¬†Yes Dips, pushups, ball pushups, flys, etc. are good too. ¬†Nothing works faster or better than bench press, but it’s also a source of frequent injury. ¬†Be deliberate and slow on increasing weight. ¬†A tear in the tendon of clavicullar head of the pectoris major is more common than you think. ¬†Be patient with raising the weight, just be cause you can lift the weight, doesn’t mean your tendons can.

Breaking through plateaus

Read moreBench Press Progressions

Bodybuilding Alexandria VA

Tips on Bodybuilding in Old Town Alexandria, VA

Making a commitment to your bodybuilding routine is crucial to seeing results, but there may be other issues stopping your body from progressing in the right direction. The trainers at Sand & Steel Fitness are the experts in bodybuilding around Old Town Alexandria and would love to give you some tips on how to continue your bodybuilding journey.

Read moreTips on Bodybuilding in Old Town Alexandria, VA

Parallette and Surge Intermediate Movements and Progressions

If you own a pair of parallettes, you’ve probably discovered that they are an excellent source of instability for your shoulders, and your feet if you stand on them. ¬†When you loop in a Surge (a water filled tube with handles), then you have instability in your core and shoulders as the water sloshes around. ¬†When combined, they make for a truly grueling duo.

Make sure you check out the bonus videos at the bottom. ¬†It’s a very original movement designed to provide an important progression for the pistol squat.

Movement 1:

1 Leg Glute Bridge 8/10. ¬†The parallette offers a very stable platform to work from. ¬†The only piece of equipment that’s better is probably the medball for doing 1 leg glute bridges.

Movement 2:

Read moreParallette and Surge Intermediate Movements and Progressions

Custom Programming

Custom Programming Defined

by Paul Roberts

NutritionIf you have had trouble getting or staying in shape because of your schedule (long hours, work stress, children, etc.) a custom written fitness & nutrition program is probably your best bet in terms of improving.  This is true in terms of money & time. Similarly, if you have a compound injury (hips, ankles, shoulders, etc.) getting in shape can be challenging, and an off the shelf fitness program like P90X is just not going to work that well.  Sand & Steel offer numerous ways to work within the confines of your schedule and restrictions.

Read moreCustom Programming

Bodybuilding breakfast and Lunch

Bodybuilding breakfast and lunch for rapid weight loss

Prepared by Dawn Anderson.

Some great examples of healthy and tasty food you can quickly prepare at home to build muscle and lose weight. The key is in quality of the calories– all the food shown in this video help the body get burn calories and recover from a tough workout.

Read moreBodybuilding breakfast and Lunch

Lisa F. Body Transformation

21% overall benchmark improvement in 1 month!  4.3% composition improvement.

That didn’t slow down Lisa though. Lisa battled through the gauntlet of fitness exercises, and beat everyone of her previous scores. Lisa has been training at Sand & Steel for ten months, so she is hardly a new client. ¬†However, this month, Lisa dialed it in like we’ve never seen before. ¬†Smoked it on her nutrition, hit her best score on the benchmark, and had stellar marks on fat loss and muscle gain.

Read moreLisa F. Body Transformation

Curing Sports Foot Injuries

Curing Sports Foot Injuries

Dr. Ben Pearl, licensed and board certified Podiatrist will be presenting on cutting edge techniques for treating plantar fasciitis. In particular, we’ll be discussing options associated with stem cell implantation. We’ll also discuss applicability of this procedure to related conditions such as Achilles tendon issues.

Read moreCuring Sports Foot Injuries

Protein and BCAA

Protein and BCAA Broken Down

Talk to any bodybuilder about supplements and the topic of BCAA’s (Branched Chain Amino Acids) and Protein will come up very quickly… but what do they do and how do they work?

  1. Should women take protein and BCAAs?
  2. What are BCAA’s and why are they important to take?
  3. What about other amino acids like glutamine and citrulline malate?
  4. What about Vegan protein?
  5. Isn’t eating chicken good enough?
  6. Can I have too much protein?
  7. Is soy protein bad for me?
  8. What is the difference between Whey, Whey Isolated, and Whey Hydrolized
  9. What are essential amino acids?
  10. What are difference between brands? (taste, toxins, dissolvability, cramping.) We only sell two brands of protein Metrx and Sunwarrior.  Vastly different proteins, but both represent two of the best protein you can buy in their respective markets.
  • Isolate Whey Protein vs Whey Concentration
  • Steel Tech protein powder
  • Sugar in Protein Powder
  • Fat in Protein Powder
  • Best Time to take?
  • Should you take it with breakfast
  • Why Whey is better than Casein
  • Whey vs Vegetarian (Soy, Pea, Cranberry, etc.
  • What‚Äôs the Difference Between Brands (Taste, toxins, cramps, dissolvability)

Metrx

These questions and more were discussed during the Old Town Strength Club For Women meeting.  Click below to see the footage:

 

Making Beef Jerky Safely at Home

 Making Beef Jerky Safely at Home

Homemade Beef Jerky

Want to make homemade Beef Jerky?

You’ve come to the right place. ¬†This article will take you through all the steps to make beef jerky safely at home.

Buy your dehydrator.
The Excalibur 3926TB Food Dehydrator¬†is one of the highest rated and most reviewed home use food dehydrators on the market. ¬†If you check the Amazon reviews, you‚Äôll find lots of good uses for dehydrators other than jerky (fruit leather, dried fruit, dried herbs, etc.) ¬†We use the Realtree Dehydrator that we purchased from Dick‚Äôs for $150. ¬†No problem so far — but the camouflage doesn’t work — you’ll still see a huge box in your kitchen.

Read moreMaking Beef Jerky Safely at Home

Parallette

Advanced Parallette Movements Part for Core and Shoulder Strength

The Parallete

The parallette: a small, simple looking training tool that can deliver massive results in the areas of core strength and mobility. You won’t find parallettes in many gyms (other than Sand&Steel and some Crossfit boxes), so for the majority of you reading this post, I’m guessing you’re considering buying a pair.

Anytime, we purchase new equipment, we ask a few basic questions:

  • Does is it have versatility to create a large exercise movement library: Yes.
  • Can another piece of equipment duplicate what it offers? No.
  • Is it the best piece of equipment for certain movements? Yes
  • Will it break under heavy usage? No (at least not the ones we picked up from Rogue Fitness).
  • Can it be scaled in complexity and difficulty? Yes
  • Can it get you Sand&Steel Strong? Definitely.

Read moreAdvanced Parallette Movements Part for Core and Shoulder Strength

Robin Marion Bodybuilding Figure Competitor

Robin Marion Strength Training for Triathletes

Strength Training for Triathletes Certifications

  1. American Council on Exercise (ACE) – Certified Personal Trainer
  2. American Council on Exercise (ACE) – Certified Health Coach
  3. American Council on Exercise (ACE) –¬†Strength & Conditioning Coach
  4. American Council on Exercise (ACE) –¬†Nutrition Certification
  5. TRX –¬†Suspension Training Certification
  6. USAC –¬†Certified Cycling Coach
  7. USATF –¬†Certified Track Coach
  8. RRCA –¬†Distance Run Coach
  9. Les Mills –¬†Body Combat & CXWORX Certification
  10. Strong By Zumba Licensed Instructor
Coach Flavio Kettlebell Sport Girevoy Sport Weightlifting Powerlifting Strongman Alexandria VA

Flavio Spaducci – Kettlebell Strength and Conditioning

ūüĆü 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

Dawn Bio Bicep Flex

Dawn Anderson Womens Strength Training

CrossFit, Mobility, and Personal Training ‚ÄĘ Alexandria VA

Certifications and Credentials

  1. Muscle Activation Techniques: Corrective Exercise and Therapy
  2. National Council on Strength and Fitness: Certified Personal Trainer
  3. Yoga SCW Level II Certified: Hatha Yoga,  Yoga for Seniors, Chakra balancing, Inversions, Pranayamas
  4. RKC Russian Kettlebell Club: Strength & Conditioning
  5. TRX Suspension Training: Core and Bodyweight
  6. CrossFit Level 2: Weight loss and Metabolic Training
  7. CrossFit Powerlifting: Strength Training
  8. CrossFit Flexibility: Range of Motion and Flexibility
  9. CrossFit Scaling Course: Progressions and Regressions for Weight Lifting
  10. CrossFit Lesson Planning: Effective Techniques for Structuring Workouts
  11. CrossFit Pose Running: How to Spot Faults in Running Technique
  12. CrossFit Spot the Flaw: How to Spot Faults in Gymnastics and Weight Lifting Technique
  13. RockTape FMT Performance and Basic: Functional Movement Techniques & Advanced Kinetic Taping
Paul Bio Yoga Flex 1200

Paul Roberts Mobility, Strength, and Weight Loss

CrossFit, Yoga, Mobility, and Personal Training ‚ÄĘ Alexandria VA

Certifications and Credentials

  1. Biomedical Engineer: Johns Hopkins University
  2. Yoga Inversions and Arm Balances Workshop
  3. Yoga SCW Level II Certified: Hatha Yoga,  Yoga for Seniors, Chakra balancing, Inversions, Pranayamas
  4. Functional Range Conditioning (FRC): Improve Flexibility and Strength at the End of Range of Motion
  5. 3DMAPS: 3 Dimensional Movements Analysis and Performance System
  6. Muscle Energy Techniques: Rehabilitation and Mobility
  7. Mobility|WOD Movement and Mobility Specialist: Movement and Mechanics
  8. RockTape FMT RockBlades Basic & Advanced: Instrument Assisted Soft Tissue Mobilization (IASTM), Graston, and Scraping to Alleviate Pain and Improve Mobility
  9. RockTape FMT Performance and Basic: Functional Movement Techniques & Advanced Kinetic Taping
  10. RockTape FMT RockPods Cupping: Cupping to Improve Tissue Regeneration and Release Entrapped Nerves
  11. RockTape FMT RockFloss: Voodoo Bands and Occlusion Band (RockFloss) Therapy to Loosen and Mobilize Tight Fascia
  12. Y-Balance Testing: Examination of Movement Patterns and Imbalances for Functional Assessment
  13. FMS Level II: Functional Movement Screen and Corrective Exercise Techniques
  14. Road Runner Certified Coach: RRCA Certified Coach
  15. Starting Strength Seminar: Powerlifting Certification by Mark Riptoe
  16. TRX Suspension Training: Core and Bodyweight Training Techniques
  17. RKC Russian Kettlebell Club: Strength & Conditioning Through Kettlebells
  18. CrossFit Level 2: Weight loss and Metabolic Training
  19. CrossFit Powerlifting: Strength Training
  20. CrossFit Gymnastics: Bodyweight and Mobility
  21. CrossFit Scaling Course: Progressions and Regressions for Weight Lifting
  22. CrossFit Lesson Planning: Effective Techniques for Structuring Workouts
  23. CrossFit Pose Running: How to Spot Faults in Running Technique
  24. CrossFit Spot the Flaw: How to Spot Faults in Gymnastics and Weight Lifting Technique
  25. Precision Nutrition: Nutrition Coaching
  26. Certified in First Aid and CPR/AED National Foundation
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