Getting Started – Personal Training Springfield VA | Alexandria VA

Guide to Getting Started with Personal Training near Springfield VA.  Learn how a customized Personal Training Program and one-on-one coaching can help you improve Strength, Lose Weight, and Build Flexibility.
Starter Pack Personal Training near Springfield VA FB

Getting Started at Sand & Steel with Personal Training

Sand and Steel Fitness provides private personal training and group classes near Springfield VA and Alexandria VA.  Our personal training focuses on movement quality, range of motion, and building functional strength. We work people of all skill levels ranging from beginner to active military.

Get Started Right.  Starter Pack comes with an initial programming consultation, 1 hr fitness assessment, and 3 private training sessions.

Starter Packs

Satisfaction Guarantee

Satisfaction Guaranteed

7-Day Moneyback Guarantee on All Purchases.  If you change your mind for any reason, you can get a refund of your unused sessions.

All Sessions Are Backed by 100% Satisfaction Guarantee.  Didn’t like your session for any reason?  Just let us know, and we’ll replace it.

Want A Free Consultation?  Book an in-person or Telephone Consultation with Paul.

Want To Try Before Your Buy?  Sign-up for a Free Class.

Personal Training Near Springfield VA

What to Expect with our Personal Training Starter Pack

Starter Pack by Sand & Steel. Generally, clients begin with a starter pack.  The starter pack includes four private one on one sessions that a client can use for any of our services. With the sessions, you can book personal training, a fitness performance benchmark, nutrition coaching, private yoga, mobility tune-up, and private boxing. Clients begin a complimentary gym tour consultation, followed by a fitness assessment, and continue with our private training.

Consultation.  Clients start their package with a programming consultation. Our owners, Paul Roberts and Dawn Anderson carefully go over your goals, previous injuries, and questions you may have on how to start.  Together we formulate a customized fitness assessment, and build a plan for your first three sessions.

Assessment.  We recommend most clients start with a fitness assessment if they are doing personal training.  Your first session features our award winning Fitness Assessment, which tests all aspects of fitness.  We benchmark your aerobic endurance, movement patterns, body awareness, strength and current flexibility. Coaches observe your experience with functional movement patterns including the squat, deadlift, pressing, pulling, lunging, rotation, and resisting rotation. The assessment provides both you and the staff with all the information needed to provide the right personal training program that fits you.

Meet with Paul to Discuss your Programming, Goals, and Customizations to your Personal Training Plan.

Benchmark your Fitness with our Fitness Assessment.  Test all aspects of your fitness, so that we can build you a customized personal training plan.

Start Your Program.  Your Plan will include personal training and potentially Private Yoga, Mobility TuneUp, Nutrition Coaching, and Private Boxing Lessons.  Because your program is customized, we’ll make the decisions to together.  We figure out what will work best for you, and what you’ll enjoy the most. 

Private Training Sessions 2-4 Springfield VA

We find that clients that combine multiple services are more likely to reach their fitness goals. Sand and Steel offers Private Personal Training, Nutrition Coaching, Private Yoga Lessons, Mobility, and Boxing. 

Private Personal Training.  We offer many types of personal training programs at various skill levels.  We have weight loss programs, mobility programs, strength & conditioning, powerlifting, CrossFit programs, TRX based programs, etc.  You name it, we do it.  In addition, all workouts feature a warm-up, skills review, and mobility training.  Additionally, every Sand and Steel client has a custom spreadsheet that logs the workout program, fitness goal, and specially selected warm-ups. This ensures that all trainers have your client history to provide you with the best possible workout.

Nutrition. There aren’t many nutritionists in Alexandria VA that can claim that their diets work 100% of the time.  We can.  In all the years that Paul has been coaching nutrition, he hasn’t had one client that could not lose the weight they wanted — if they put in the work.  Our nutrition coaches teach diet systems based on leading research from nutritionists and dietitians.  We work with nutritionists in Alexandria VA and Washington DC to update and optimize our nutrition program.

Private Yoga LessonsSand and Steel’s one-on-one sessions allow us to craft the yoga flows and asanas to your unique goals and improve your weaknesses.  Build range of motion, balances, and dramatically improve recovery with our private yoga sessions.  We offer customized sessions based on Ashtanga, Bikram, Hatha, Rocket, Iyengar, Yin, and Animal Flow.

Mobility TuneUp. Our Mobility Sessions are designed to help you move better. We test your movement, and determine what is not moving well. We analyze how you compensate when you lift, turn, or step. We figure out what causes your pain, decreases your performance, or limits your range of motion. And we fix it with tools and techniques like corrective exercise Mobility WOD, Scraping (Graston), Kinetic Taping, FMS, and More.

BoxingClients interested in aerobic endurance and conditioning are encouraged to try one of our private boxing lessons from our senior coach Brian Leos. Mr. Leos has trained several clients in boxing and mixed martial arts. In addition to improving boxing skills for all client skill levels, Brian is certified as a USA Boxing Coach. Areas of focus can include heavy bag, speed bag work, mit work, fundamentals, body awareness, and breathing.

Coaching From The Experts

We offer personal training 7 days a week, all day, everyday.  Fitness Assessments, Body Composition Scanning, and Workout Tracking Come Standard On Our Personal Training.

We offer a variety of Group Fitness Classes like CrossFit, CoreFit, Yoga, and Beyond Stretch.

We offer private and group class yoga and mobility classes. 

Step Up To Owners Training A Train With Paul and Dawn.  More Of A Group Person?  Try A CoreFit Or CrossFit Class

We Offer Private and Group Nutrition Classes

No Matter What Your Goal Is .. Sand & Steel Fitness Is Your One Stop Shop To Building A Healthier, Better-Looking Body. 
Better Coaches — Better Results
Mark Personal Training

Meet the Owners Dawn & Paul

Paul Roberts Personal Trainer Yoga Teacher Alexandria VA Springfield VA

Paul Roberts Mobility, Strength, and Weight Loss

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. Kinstretch: Mobility and Flexibility Certification for Group Classes
  6. Functional Aging Specialist (FAI): Specialty Training For Older Adults and Seniors
  7. 3DMAPS: 3 Dimensional Movements Analysis and Performance System
  8. Muscle Energy Techniques: Rehabilitation and Mobility
  9. Mobility|WOD Movement and Mobility Specialist: Movement and Mechanics
  10. RockTape FMT RockBlades Basic & Advanced: Instrument Assisted Soft Tissue Mobilization (IASTM), Graston, and Scraping to Alleviate Pain and Improve Mobility
  11. RockTape FMT Performance and Basic: Functional Movement Techniques & Advanced Kinetic Taping
  12. RockTape FMT RockPods Cupping: Cupping to Improve Tissue Regeneration and Release Entrapped Nerves
  13. RockTape FMT RockFloss: Voodoo Bands and Occlusion Band (RockFloss) Therapy to Loosen and Mobilize Tight Fascia
  14. Y-Balance Testing: Examination of Movement Patterns and Imbalances for Functional Assessment
  15. FMS Level II: Functional Movement Screen and Corrective Exercise Techniques
  16. Road Runner Certified Coach: RRCA Certified Coach
  17. Starting Strength Seminar: Powerlifting Certification by Mark Riptoe
  18. TRX Suspension Training: Core and Bodyweight Training Techniques
  19. TRX Group Training Certification: Specialization in teaching TRX Suspension Training in Group Classes
  20. TRX Functional Training: Specialization in Multi-modal Techniques Combining TRX with Other Training System
  21. RKC Russian Kettlebell Club: Strength & Conditioning Through Kettlebells
  22. CrossFit Level 2: Weight loss and Metabolic Training
  23. CrossFit Powerlifting: Strength Training
  24. CrossFit Gymnastics: Bodyweight and Mobility
  25. CrossFit Scaling Course: Progressions and Regressions for Weight Lifting
  26. CrossFit Lesson Planning: Effective Techniques for Structuring Workouts
  27. CrossFit Pose Running: How to Spot Faults in Running Technique
  28. CrossFit Spot the Flaw: How to Spot Faults in Gymnastics and Weight Lifting Technique
  29. Precision Nutrition: Nutrition Coaching, Meal Planning, and Diet
  30. Certified in First Aid and CPR/AED National Foundation: Basic First Aid and CPR
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Dawn Bio Bicep Flex

Dawn Anderson Womens Strength Training

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
  14. RockTape FMT RockPods and RockFloss: Myofascial Cupping and Compression Band Flossing
  15. Functional Range Conditioning Mobility Specialist: Human Movement Optimization. Mobility Development, Articular Strength, and Neurological Control
Read More »

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