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Sand & Steel Certified Personal Trainers
Alexandria VA 22314

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Our Personal Training Studio provides 4 main services: Personal Training, Private Yoga, Nutrition, and Mobility.  Personal Training helps build strength and endurance.  Yoga improves balance and flexibility.  Nutrition promotes weight loss and improves health.  Mobility helps with recovery and range of motion.  Sample them all with our Starter Pack.

Get Healthy.  Feel Good About Your Body.  Move Better. Get Strong.


Personal Training in Alexandria VA 22314

Dawn and Paul have over ten thousand hours of personal training experience.  They have trained over 100 personal trainers including our two master personal trainers, Max and Brian.  We build-out customized personal training programs for active military, seniors, weekend warriors, and recovering CrossFit athletes.  Sand & Steel emphasizes safe and effective movement.  We build our personal training program around how you move.  We work on your weaknesses, and teach you how to train efficiently.  Learn more our about personal training service.

When it comes to Personal Training … We do it all. From Mastering Kettlebells to TRX Suspension Training, we have the tools and experience to improve you health and build the body you want.


Mobility Stretching Flexibility Scraping Rocktape Graston Therapy

Mobility and Corrective Exercises

Mobility and Corrective Exercises are techniques that improve recovery, strengthen weakened muscles, and help prevent injury.  Mobility means helping you move better.  We restore range of motion through techniques like partner assisted stretching and joint distraction.  We loosen tight fascia with M|WOD and Scraping.  We measure your mobility with the Functional Movement Screen (FMS) and Y-Balance Test (YBT).  View the mobility and corrective exercise services.

Weak Muscles allow Joints to Move into Unsafe Positions.  Tight Muscles Move Your Joints into Unsafe Positions.  Mobility strengthens what’s weak and mobilizes what’s too tight. 


Private Yoga Lessons astanga rocket animal flow bikram yin

Private Yoga & Animal Flow

Yoga: We offer 100% individualized yoga flows for our private yoga lessons.  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.

Animal Flow takes all of the challenges of Vinyasa yoga (flowing yoga) and builds new transitions to help you flow from one pose to another.  It’s fun, burns tons of calories, and will help you build functional strength.  Read more about our Private Yoga and Animal Flow Sessions.

Our Private Yoga Sessions and Animal Flow sessions are dynamically scaled to your ability.  You’ll get better faster, because our Yoga Teacher and Animal Flow instructions will select the optimal asanas and sequences to maximize your improvement. 


Become Healthier and Feel Better Accountability with One-on-One Coaching Weight Loss Programs Muscle Building Programs Customized Meal Plans Diets Built Around How you Eat Shopping List and Checklists Reduce Inflammation Identify Food Allergens

Diet and Weight Loss Plan
Alexandria VA 22314

BluePrint: our customizable diet and weight loss program.  Our diet is optimized to help you look good inside and out.  The BluePrint promotes weight loss and development of lean muscle.  BluePrint is a sustainable healthy living diet that helps you make better choices.  We include a complimentary InBody Scan with your nutrition session to track body fat loss and muscle mass gains.  We use the results from the InBody Body Composition Scan to adjust your diet and dial in the weight loss programming.  Schedule your BluePrint Nutrition Session today.

With BluePrint, you’ll get a customized meal plan based on the foods you like.  A diet that is customized around your life with coaching to help you stay accountable.  You’ll learn how to change your meal plan so that you can make healthy choices on road, in meetings or while travelling.


Personal Trainer Our Team

Our Personal Trainer Team

We are a boutique personal trainer & yoga studio. We handcraft and customize every workout. We integrate nutrition, movement, and flexibility into our personal training plan.

We study our craft, take as many certifications as we can, and develop unparalleled expertise in our specializations. We treat every client with respect and individualize every workout. Developing talent takes discipline, and we push the envelope to improve our coaching quality every day.

WE LOVE WHAT WE DO … and We Do It Better than Anyone Else. We are Sand and Steel: Professional Grade Yoga Teachers and Personal Trainers.

Our Health and Fitness Blog

High bar Barbell Back Squat -- 13 points of performance to improve your technique on the squat and reduce the risk of injury. 

13 Performance Tips for High-Bar Barbell Back Squat

High bar Barbell Back Squat — 13 points of performance to improve your technique on the squat and reduce the risk of injury.  This overview discusses techniques to properly generate core bracing to help prevent lower back pain.  This article includes video demonstrations on key squat faults such as “butt winking” and “broken wrist faults.”

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