Paul Roberts
Mobility, Strength, and Weight Loss



Personal Training Methodology

Whether your goals are based in performance, bodybuilding, weight loss, or rehabilitation, improvement begins and ends with proper mobility and exercise mechanics.

My coaching style is all about customizing the personal training session to your goals, fitness level, and biomechanics.

I scale personal training sessions through progressions and regressions so that they are safe and effective for you.  Yes, I’m a big fitness nerd with my fancy graphs and conjugate periodization programs. I like working out to 80s music by artists like Jefferson Starship and Jim Josef. I own that. But make no mistake, you will be drenched in sweat, and you’ll feel sore in muscles you never knew you had. You are only as strong as your weakest links… so train the smart way… with better mobility and stronger biomechanics. Let’s create a foundation for real strength training. Yes it’s going to be hard, but it will be scaled to you safely. And in the end … I’m going to get you in the best shape of your life.

Better Movement
I have 5 Mobility Certifications.  Mobility is all about retraining your muscles and connective tissue to move better. It enhances all aspects of fitness because when you move better you train better.  My training sessions focus on providing athletes with exercises that they have sufficient range of motion and control to execute safely. Through integrating mobility into all personal training sessions, we reduce injury rates and help clients break through strength plateaus.
My Certifications

CrossFit and Personal Training Certifications

  1. Biomedical Engineer: Johns Hopkins University
  2. RKC Russian Kettlebell Club: Strength & Conditioning
  3. FMS Level II: Functional Movement Screen
  4. 3DMAPS: 3 Dimensional Movements Analysis and Performance System
  5. Muscle Energy Techniques: Rehabilitation and Mobility
  6. Mobility|WOD Movement and Mobility Specialist: Movement and Mechanics
  7. Rock Tape FMT Blades: Gua Sha and Scraping to Alleviate Pain and Improve Mobility
  8. Y-Balance: Examination of Movement Patterns and Imbalances
  9. TRX Suspension Training: Core and Bodyweight
  10. CrossFit Level 2: Weight loss and Metabolic Training
  11. CrossFit Powerlifting: Strength Training
  12. CrossFit Gymnastics: Bodyweight and Mobility
  13. CrossFit Scaling Course: Progressions and Regressions for Weight Lifting
  14. CrossFit Lesson Planning: Effective Techniques for Structuring Workouts
  15. CrossFit Pose Running: How to Spot Faults in Running Technique
  16. CrossFit Spot the Flaw: How to Spot Faults in Gymnastics and Weight Lifting Technique
  17. Precision Nutrition: Nutrition Coaching

Paul Before and After Fitness Transformation
View Paul’s Before and After Story
+ tips on how to transform your body

Current Areas of Study
Books and Materials that I currently reviewing and studying
  1. Trigger Point Therapy Manual
  2. Light on Yoga: The Bible of Modern Yoga
  3. CrossFit Scaling Course
  4. CrossFit Spot the Flaw
  5. Kit Laughlin Vimeo Series
  6. NCSA Certified Strength and Conditioning Coach (CSCS)

My Experience
I have conducted over 10,000 hours of personal training with over 600 clients. I work with clients who have had massive surgeries (hip replacements, shoulder reconstruction, car accidents, rifle damage, etc.) to active military and police.  I specialize in weight loss, strength training, and correcting movement mechanics (kinesiology.)
Snake Bite
Paul performing the double kettlebell lateral walking lunge
My Education
I have a bachelors in biomedical engineering from Johns Hopkins and a Juris Doctorate from Rutgers. I chose to be a personal trainer so that I can help people move better and improve the quality of their life. Whether it’s unlocking confidence they didn’t know they had, or changing the way they look at fitness, personal training is my opportunity to help others.
Mobility Methodology
In addition to using the principles and teaching of M|WOD, I also integrate Muscle Activation Techniques and Muscle Energy Techniques to strengthen weakened muscles.  For range of motion testing, I utilize Gray Cook’s FMS, 3DMAPS, M|WOD foundational patterns.  For partner stretching, I utilize Astanga Yoga Asanas and Kit Laughlin’s Partner Stretching Methodology.
Paul Roberts | Owner @ Sand & Steel Fitness

The Top 84 Books on Personal Training, Nutrition & Therapy
I owe much of my success in training clients to the hundreds authors and mentors that have written amazing books on Yoga, Personal Training, Crossfit, Nutrition, etc.  Here are the books and authors that have helped me become the personal trainer I am today.

Bodybuilding Books (None of these are great, but Campbell’s book is probably the best)

  1. The Men’s Health Big Book of Exercises by Adam Campbell.  Rating 9/10
  2. The New Rules for Lifting by Lou Schuler.  Rating 8/10
  3. P90x Videos Series by Beachbody and Tony Horton. Rating 8/10
  4. Bring It! by Tony Horton. Rating 6/10
  5. Bigger Leaner Stronger by Michael Matthews.  Not Rated Yet
  6. The New Encyclopedia of Modern Bodybuilding by Arnold SchwarzeneggerRating 4/10
  7. Delavier’s Sculpting Anatomy for Women: Shaping your core, butt, and legs by Frederic Delavier.  Rating 3/10
  8. Bodybuilding Anatomy-2nd Edition by Nicholas Evans.  Rating 2/10
  9. Keys to the Universe by Bill PearlRating 1/10.
  10. Better than Steroids by Warren Willey.  Not Rated Yet

Bodyweight & Gymnastics (Impact and Gaddor’s book are must reads)

  1. The IMPACT! Body Plan by Todd DurkinRating 9/10
  2. Men’s Health Your Body is Your Barbell by BJ Gaddor. Rating 8/10
  3. Bodyweight Strength Training Anatomy by Bret ContrerasRating 6/10
  4. Insanity Video Series by Beachbody and Sean T.  Rating 6/10
  5. Bodyweight Strength Training by Jay Cardiello. Rating 3/10
  6. Free+Style: Maximize Sport and Life Performance with Four Basic Movements by Carl Paoli.  Not Rated Yet.
  7. Complete Calisthenics: The Ultimate Guide to Bodyweight Training by Ashley Kalym.  Not Rated Yet.
  8. The Naked Warrior by Pavel Tsatsouline.  Not Rated Yet.

Clubbell Books (Only need one… Sannon’s book is great)

  1. The Big Book of Clubbell Training by Scott SonnonRating 9/10

CrossFit & General Physical Preparedness (By the numbers… worth every penny)

  1. By the Numbers by Sean ManseauRating 10/10.
  2. First: What it Takes to Win by Rich Froning.  Not Rated Yet.
  3. Learning to Breathe Fire by J.C Hertz.  Not Rated Yet.

Kettlebell Books (I’m still searching for a level 10 book)

  1. Kettlebell Rx by Jeff MartoneRating 7/10.
  2. Enter The Kettlebell! Strength Secret of The Soviet Supermen by Pavel Tsatsouline.  Rating 6/10.
  3. RKC Book of Strength and Conditioning by Geoff Neupert.  Rating 3/10.
  4. Kettlebell Simple & Sinister by Pavel Tsatsouline. Not Rated Yet.

Mobility, Stability, & Stretching (Starrett’s and Laughlin’s book are stuff of legends)

  1. Becoming a Supple Leopard 2nd Edition by Kelly StarrettRating 10/10
  2. Stretching & Flexibility, 2nd Edition by Kit LaughlinRating 10/10
  3. Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies by Gray CookRating 6/10
  4. Stretching: 30th Anniversary Edition by Bob AndersonRating 5/10.
  5. Real Movement: Perspective on Integrated Motion & Motor Control by Adam Wolf.  Not Rated Yet
  6. The Science of Flexibility – 3rd Edition by Michael Alter.  Not Rated Yet
  7. Muscle Mechanics – 2nd Edition by Everett Aaberg.  Not Rated Yet
  8. Relax into Stretch by Pavel Tsatsouline.  Not Rated Yet
  9. The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body by Robert Donald CooleyNot Rated Yet
  10. Stretching Scientifically: A Guide to Flexibility Training by Thomas Kurz.  Not Rated Yet

Nutrition (I haven’t read a comprehensive nutrition book yet, until I find it … here’s what I suggest)

  1. Gourmet Nutrition: The Cookbook for the Fit Food Lover by John Berardi. Rating 7/10
  2. Whole 30 by Melissa HartwigRating7/10
  3. Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference by Phyllis BalchRating 7/10
  4. The Shredded Chef: 120 Recipes for Building Muscle by Michael Matthews.  Not Yet Rated

Olympic Lifting (Greg’s book is near perfect… if not too long.)

  1. Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg EverettRating 10/10

Personal Training (Someone please write a good book on personal training.)

  1. Strength Training Anatomy Workout II by Frederic Delavier.  Rating 4/10
  2. Ignite the Fire: The Secrets to Building a Successful Personal Training Career by Jonathan GoodmanNot Yet Rated
  3. Conscious Coaching: The Art and Science of Building Buy-In by Brett Bartholomew.  Not Yet Rated
  4. Attention and Motor Skill Learning by Gabriele Wulf.  Not Yet Rated

Physical Therapy (These books are a slog to get through, but worth it)

  1. Muscle Energy Techniques by John GibbonsRating 9/10
  2. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief.  Third Edition by Clair Davies.  Rating 8/10
  3. The Vital Psoas Muscle by Jo Ann Staugaard-Jones.  Not Yet Rated
  4. Trigger Point Therapy for Myofascial Pain by Donna Finando.  Not Yet Rated
  5. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists, 3e by Thomas MyersNot Yet Rated
  6. Muscle Energy Techniques: 4e by Chaitow.  Not Rated Yet
  7. Therapeutic Exercise for Lumbopelvic Stabilization: A Motor Control Approach… Low Back Pain, 2e by Richardson.  Not Yet Rated
  8. The Athlete’s Shoulder, 2e by Andrews.  Not Yet Rated

Power Lifting Books (Starting Strength — required reading for all S&S coaches)

  1. Starting Strength: Basic Barbell Training, 3rd edition by Mark RippetoeRating 10/10
  2. Practical Programming for Strength Training by Mark Rippetoe.  Rating 7/10
  3. 5/3/1: The Simplest and Most Effective Training System by Jim Wendler.  Rating 5/10

Running and Endurance Training (MacKenzie’s book is the standard for endurance)

  1. Power Speed Endurance by Brian MacKenzieNot Yet Rated.
  2. Unbreakable Runner by TJ Murphy. Not Yet Rated.
  3. Ready to Run by Kelly Starret.  Not Yet Rated.
  4. Human Locomotion by Thomas Michaud Starret.  Not Yet Rated.
  5. Pose Method of Running by Nicholas Romanov.  Not Yet Rated.

Strength Training Books (Delavier’s book is a classic and a must read)

  1. Strength Training Anatomy by Frederic DelavierRating: 10/10
  2. Designing Resistance Training Programs, 4th Edition by Steven FleckRating: 7/10
  3. Advances in Functional Training by Michael BoyleRating: 1/10
  4. Science and Practice of Strength Training, 2nd Edition by Vladimir ZatsiorskyNot Rated Yet
  5. The Purposeful Primitive: Using the Primordial Laws of Fitness to Trigger … Physical Change by Marty Gallagher.  Not Rated Yet

TRX Suspension Training (Someone please write a decent book on the TRX)

  1. Suspended Bodyweight Training: Workout Programs for Total-Body Fitness by Kenneth Leung.  Rating 5/10
  2. Complete Guide to TRX Suspension Training by Jay Dawes.  Rating 3/10

Yoga (Iyengar and Astanga are my preferred techniques)

  1. 2,100 Asanas: The Complete Yoga Poses by Daniel Lacerda8/10.  Lots of poses, but not easy to browse this book.  Makes a nice reference to lookup poses.
  2. Yoga Anatomy, 2d by Leslie Kaminoff.  Rating 6/10.  This book contains a random selection of asanas with more detail than needed in some respects and not enough in others.  There are better books available.
  3. The Yoga Bible by Christina Brown.  Not Yet Rated
  4. The Heart of Yoga: Developing a Personal Practice by T. K. V. Desikachar.  Not Yet Rated
  5. Light on Yoga: The Bible of Modern Yoga by B. K. S. Iyengar.  10/10.  This books forms the heart of my practice along with Yoga the Iyengar way and Illustrated Light on Yoga.
  6. Yoga the Iyengar Way by Silva Mira.  Not Yet Rated
  7. Anatomy for Yoga: An Illustrated Guide to Your Muscles in Action by Leigh Brandon.  Not Yet Rated
  8. The Mirror of Yoga: Awakening the Intelligence of Body and Mind by Richard Freeman.  Not Yet Rated
  9. Ashtanga Yoga: The Practice Manual by David Swenson.  9/10.  Best book I’ve read on Astanga Yoga… with a solid binding and good detail. Lots of suggested flows.
  10. Teaching Yoga: Essential Foundations and Techniques by Mark Stephens.  Not Yet Rated
  11. Hatha Yoga Illustrated by Martin Kirk.  7/10
  12. Yoga Sequencing by Mark Stephens.  7/10.  The cards (which are separate) are pretty handy.  The book is very long, and could use some serious editing.  Mark Stephens does provide some good flows.  I didn’t find the tomes of explanatory text helpful. Sometimes less is more.
  13. The Complete Guide to Yoga Inversions: Learn How to Invert, Float, and Fly with Inversions and Arm Balances by Jennifer DeCurtins.  Not Yet Rated
  14. The Key Muscles of Yoga: Scientific Keys, Volume I by Ray Long.  Not Yet Rated
  15. The Key Poses of Yoga: Scientific Keys, Volume II by Ray Long.  Not Yet Rated
  16. Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses by Ray Long.  Not Yet Rated
  17. Yoga Mat Companion 2: Anatomy for Hip Openers and Forward Bends by Ray LongNot Yet Rated
  18. Yoga Mat Companion 3: Anatomy for Backbends and Twists by Ray LongNot Yet Rated

My Publications

View all of my publications and articles

Associations

  1. NSCA National Strength and Conditioning Association
  2. FunctionalMovement.com

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, MET, CFT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs Muscle Energy techniques, FMS, Tigger Point Therapy, Yoga, and M|WOD to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better... Train Better.

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Mobility, Strength, and Weight Loss

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