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Deadlift Variations in Powerlifting

Deadlift Variations in Powerlifting – Which One is Best

The Deadlift has 20+ variations. Learn which one is best for you in Powerlifting.

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Get Healthy Stay Healthy Guide Rectangle

The Get Healthy Stay Healthy Guide

A Curated List of Effective Workouts, Weight Loss Tips, and Lifehacks to help you Get Healthy and Stay Healthy.  The Get Healthy Stay Healthy Guide covers every personal training, yoga, nutrition, lifestyle, and health topic for all people.  It contains every secret, life-hack, and shortcut.  After two hours of Googling, you finally found it.  The Roadmap, Landmark Guide to Get Healthy Stay Healthy.

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Designing Beginner Workout Plans

Designing Beginner Workout Plans

This article is designed for personal trainers looking to get better at writing and designing beginner workout plans.  More specifically, this video post discusses how to design functional strength training workouts for beginners.

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Workout Plans

Workout Plans

60 Unique Personal Training Workout Plans. Over 3,000 workouts tested, documented, and perfected. Suffice it to say, we have a workout plan that will work for you.

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Personal Trainer Certification Mentorship Lessons Wide

Personal Trainer Certification: 9 Mentorship Lessons

One of the greatest values I can provide you as a mentor is the ability to see ahead what you cannot. To help prepare you for the challenges that lay ahead.  To set you on the right course so that you may improve.  To be a source of support when you make mistakes.  And to be Relentless in demanding that you improve.

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Senior Fitness and Senior Exercises

Senior Fitness Assessment For Senior Exercises

At Sand & Steel, the majority of my clients are in their 50s, 60s, and 70s. Most people start feeling the effects of aging in their mid-thirties, but by age 50 they really start to notice a change.  It becomes harder to lose weight, injuries heal slower, and energy levels generally decline. If you are going to be working with clients in this age population, you’ll need to know how to perform a senior fitness assessment.  Here’s how it should be done.

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CrossFit Scaling Course Review Certification Featured Image

CrossFit Scaling Course Certification Review 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.

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Kettlebell Windmill Facebook 1200 x 630

Kettlebell Windmill Technique

The Kettlebell Windmill is an excellent hamstring range of motion exercise, improving mobility through the motion.  Here’s How It’s Done.

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Top 50 List Fitness Equipment, Food, and Supplements

Top 50 List Fitness Equipment, Food, and Supplements

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.

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Functional Strength Training Alexandria VA

Functional Strength Training Alexandria VA 22314

What is Functional Strength Training?

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.

 

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Transformation Personal Training

A Look at Sand & Steel from 5 Years Ago

Aside: while doing some routine maintenance on our website, I found this old post in our 2013 archives.  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?

Read moreA Look at Sand & Steel from 5 Years Ago

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Burpees on social media basics

Social Media For Personal Trainers

Deciphering Social Media Channels for Personal Trainers

Social Media can be tough to master for Personal Trainers.  That almost sounds like I am joking, but many of the coaches I have hired don’t even have a Facebook page!  So rather than providing a “technical” description of how to post on each channel … I’ve broken it down into a language any personal trainer can understand 🙂  Social Media in the language of the Burpee.

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Personal Trainer Resources Strength and Mobility Kettlebell

Personal Trainer Resources

Overview. The following article and linked resources are useful for a personal trainer or someone looking to hire a personal trainer.  I’ve been a coach and personal trainer for over 10 years. I’ve seen amazing personal trainers, and I’ve seen coaches that have no business training anyone. 

Declaring yourself a personal trainer and having knowledge and experience to be successful are two different things.  Here’s the formula I use, and some of the best articles on personal training I have written.  I hope they are helpful for you:

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Powerlifting Back Squat Stength

Powerlifting Alexandria VA

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.

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Core Glutes Mobility Workout

Glutes Core Mobility Workout Zero2Fit

Glutes and Core Mobility WOD:

Brand new fascia release and strength WOD for our Zero2Fit Program.  Zero2Fit is our Mobility and Weight Loss Program that is designed for people that haven’t worked out in a while who need to lose weight and build range of motion.

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Hotel Workout Gym

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.

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body weight exercise program

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

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Band Pull Apart, Shoulders, Warmup Exercises

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.

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Best Personal Trainer

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.

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Squat Warmup Routine Mobility and Flexibility Kettle Bell Pistol Squat

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.

Read moreSquat Warm-up Routine

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Hire Personal Trainer Poor Mans GHD with Rachel and Morgan

10 Reasons to Hire a Personal Trainer

As the holidays gear up and you look towards New Year’s resolutions- can you benefit from a trainer? The answer is probably yes.

There are many reasons that hiring a Personal Trainer could be beneficial both for short term and long term periods. A personal trainer can do anything from teaching proper movement patterns to motivation. We break down the top 10 reasons to Hire a Personal Trainer

Read more10 Reasons to Hire a Personal Trainer

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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.

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Strength Training Foundation Movements

Strength Training Foundation Movements

There are 8 basic strength movements: the Squat, Lunge, Hinge, Push, Pull, Arc/Hollow, Twist/Resist Twist, and Gait.  We’ll cover these techniques and discuss the proper form to do them safely.  We’ll also discuss various techniques to test muscle function by selecting members from the audience, and demonstrating how to test for proper neural control of muscles, and how to utilize strength training to restore and improve muscle function.

Read moreStrength Training Foundation Movements

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Thanksgiving Workout

Traveling for the holidays? We have a great bodyweight workout for you!

Start with the Appetizer (warm-up) and go to town!

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Medicine Ball Workout

Medicine Ball Workout

Travelling For the Holidays

Don’t have a kettle bell to workout with? — No Problem

Medicine Ball are almost ubiquitous and can make for great calorie burning workouts.  Here’s a sample workout you can do in about 30 minutes.

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5 Functional Trainer Moves

5 Favorite Functional Trainer Exercises

Lat Pull Down • Chest Support Row • Face Pull • Tricep Pushdown • Reverse Fly with Rear Lunge

Read more5 Functional Trainer Moves

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Orange Theory Vs CrossFit Heart Rate Zone

CrossFit Vs Orange Theory: Battle of the Orange Heart Rate Zone

CrossFit Versus Orange Theory Programming

Did you know that both brands of fitness use the Orange Zone in their programming? Did you know that sports like soccer and basketball do too?

Do I need to be in the Orange Zone?

Orange Theory didn’t invent the orange zone, the heart rate monitor, and isn’t even the first company to use it.  They did (in the Author’s opinion), however, present one of the best marketing approaches towards convincing customize that exercising in the Orange Zone is necessary or most efficient to improve overall fitness.

Read moreCrossFit Vs Orange Theory: Battle of the Orange Heart Rate Zone

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Bodybuilding Alexandria VA

Strength Training Equipment – Barbell vs Dumbbell vs Kettlebell vs Sandbell

The Barbell, Dumbbell, Kettle Bell, Sand Bell, and Club Bell go head-to-head in this strength training equipment showdown.  Download our decision chart, and buy the right piece of equipment for your budget.

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