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Client of the Month

Clients of the Month – Scott and Monique

| Athlete Spotlight, Members, The Gym | No Comments

Scott and Monique breakdown training at Sand & Steel. The bottom line is this, “Get In here and get in the best shape of your life.”

Training with a Shoulder Injury

Training with a Shoulder Injury

| Mobility and Muscle Therapy | No Comments

Got a Shoulder Injury? Don’t let that stop your training. Here is how we help athletes lose weight while recovering from injuries like torn rotator cuffs.

strength training equipment

Strength Training Equipment

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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.

Healthy Food List for Nutritionists Dietitians

| Nutrition | No Comments

Origin Nutrition’s Healthy Food List has arrived. View the 75 most common foods we see with our advice as to whether you should eat it. Plus you’ll get a handy diet cheat sheet as to what kind of calories (fat, carbs, or protein it contains.)

Looking for a food not on our list (e.g. tofu, coconut water, etc.) Post a comment and we’ll add it to the list complete with our recommendation. Eat Smart — Get Strong!

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Workout Posts

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Core Glutes Mobility Workout

Glutes Core Mobility Workout Zero2Fit

| Mobility and Muscle Therapy, Workouts | No Comments

The Solid Core Crusher: an amazing workout for the Glutes and Core with a strong Mobility focus

Personal Training Conditioning Workouts Alexandria VA

Personal Training Conditioning Workouts Alexandria VA

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Personal Training Conditioning Workouts Alexandria VA: this particular program utilizes a 3 day split so it’ s optimized for 3 days on, one day off. It incorporates a good amount of body weight movements to help build stabilizers. It’s a balanced workout program in terms of building strength while still maintaining conditioning as the primary goal. An excellent program for all new years resolutions

Blog Personal Training Alexandria VA 22314 Nutrition Mobility Fitness

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Blog Personal Training Alexandria VA 22314 Nutrition Mobility Fitness

Nutrition Posts

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Healthy Food List for Nutritionists Dietitians

| Nutrition | No Comments

Origin Nutrition’s Healthy Food List has arrived. View the 75 most common foods we see with our advice as to whether you should eat it. Plus you’ll get a handy diet cheat sheet as to what kind of calories (fat, carbs, or protein it contains.)

Looking for a food not on our list (e.g. tofu, coconut water, etc.) Post a comment and we’ll add it to the list complete with our recommendation. Eat Smart — Get Strong!

Nutrition Coaching High Glycemic Carbs Alexandria VA

Nutrition Coaching High Glycemic Carbs Alexandria VA

| Nutrition | No Comments

Nutrition needs are like a fingerprint – every one is unique. In this case, we are describing the needs of an individual who wants to add muscle mass who has a relatively low body fat percentage. The video takes you through the information one would look at if his or her diet resembled the sample chart shown. You’ll also find a list of key points for upgrading your diet if your normal meal plan resembles the one shown. The sample video covers some of the first changes one would want to make in terms of of regulating high glycemic carbohydrates and balancing out macronutrients. Nutrition Coaching High Glycemic Carbs Alexandria VA

Omega 3 and Omega 6

| Allstar Article, Nutrition | One Comment

Everything You need to know about Omega 3 Fatty Acids and Weight Loss

Overcoming Obesity

Overcoming Obesity, Cholesterol Problems, and Kidney Failure

| Nutrition, Paul on Fitness and Nutrition | No Comments

Paul talks about Obesity. “I lost my father to obesity when I was only 17, and so I know full well the reality of what obesity can do to a family.” Read how this seminal moment in my life fueled my passion to help others lose weight and live a full, healthy life.

Blog Personal Training Alexandria VA 22314 Nutrition Mobility Fitness

Weight Loss Program Belly Fat
Sand & Steel -- My Secret Weapon for Looking Better. - Mary R.
★★★★★ I continue to receive excellent personal training at Sand and Steel Fitness.  When visiting my Daughter at graduate school last weekend she commented ” Mom you look even better than before, what are you doing differently?” I shared my secret weapon-Sand and Steel Training and promised her a session next time she visits. I guess excellent fitness training does reverse the aging process. Thank…
Mary R.Clinical Social WorkerPrince St. Alexandria VA 22314
Weight Loss Program Belly Fat
"After six months, my wife and I are still thrilled with the staff and facility at Sand and Steel!" -- Aaron & Kelly
★★★★★ After almost six months at Sand and Steel Fitness, I thought I should give an update to my previous review of Sand and Steel.  I’m happy to report that after all this time, my wife and I are still thrilled with the staff and facility at Sand and Steel!  We are still training three days a week and are ecstatic about our increases in strength and agility, as well as in our overall fitness and…
Aaron & KellyOld Town Alexandria, Virginia
Weight Loss Program Belly Fat
Thanks to Dawn and Paul -- to the both of you, as well as the coaches that you hire -- for providing amazing talent, and kick ass workouts. -Natalie B.
★★★★★ I have very much enjoyed my workouts.  It’s a great crew, with professional coaches and knowledgeable expertise. I’m addicted to my program, and it’s exciting seeing and feeling results of hard work. Since I started training a couple of months ago, I’ve had the opportunity to train with Rachel, Max, Alex, and Dawn. I learn something every time I train, and I appreciate the variety of inst…
Natalie B.Old Town Alexandria VA
Weight Loss Program Belly Fat
My body fat percentage has dropped from 29% to 24%, as well as my clothing size from 10/12 and now I'm at a 4/6. - Shayla
★★★★★ 1.  Results: First let me start off my saying I’ve tried a lot of different gyms and trainers from Gold’s Gym to other fitness studios in Alexandria VA, from cross fit boxes to various running clubs to strength and mobility studios. All seeking a better body.  Out of everything that I’ve tried throughout the years Sand and Steel Fitness definitely is the only place where I’ve experienced las…
ShaylaDoctorOld Town Alexandria VA
Weight Loss Belly Fat
"The most impressive aspects of Sand and Steel is how they handle their business on an administrative level" - Angie G
★★★★★ I chose to visit Sand and Steel when I realized that after a major surgery, I could not utilize my core like I could before. I was actually freaking out about it. I went to Paul and told him about my limitations.  Paul’s gym is in Old Town.  He designed a program for me and I worked out with Max for about 8 sessions.  I loved the InBody machine that gave you a full body diagnosis. It was f…
Angie G.Spa TechnicianBare SkinN Alfred St Ste 200 Alexandria, VA 22314
"Paul and his team helped me strengthen my shoulder such that I no longer feel pain (which can only be repaired with surgery)." - Stacey H.
★★★★★ <Updated review> After over a year of fitness coaching, Paul and his team helped me strengthen my shoulder such that I no longer feel pain from my injury (which can only be repaired with surgery).  Thanks to them, I will probably be able to avoid surgery.  My workouts have been challenging, fun, and tailored to my needs.  Highly recommend for a personal training gym (best in Alexandria VA.
Stacey H.AttorneyKing Street Alexandria, Virginia 22314
Weight Loss Program Belly Fat
"I have improved in both physical ability and mental belief during my time at S&S. A warm culture where you can build relationships with the other members and push each other to improve." - David Y.
★★★★★ Sand and Steel fitness is a wonderful environment where Paul and Dawn focus on understanding your needs and continually assess and adapt to you as you progress. There is a focus on improvement and pushing you beyond your abilities while making sure that you are comfortable but stretched in your abilities. I have improved in both physical ability and mental belief during my time at S&S. It is…
David Y.Accountant
Trainers that are actually worth the money!
I started doing personal training sessions at S&S about 7 weeks ago and love it! I was a personal trainer myself ages ago and I’m hyper critical of others as a result. Paul at Sand and Steel (and Rachel, Max,…) are amazing! These aren’t trainers that got their certification through some one weekend class but instead continuously enhance their knowledge and know their stuff! Paul is amazing with th…
CJRetired Personal Trainer

Blog Personal Training Alexandria VA 22314 Nutrition Mobility Fitness

Athlete Spotlight

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Client of the Month

Clients of the Month – Scott and Monique

| Athlete Spotlight, Members, The Gym | No Comments

Scott and Monique breakdown training at Sand & Steel. The bottom line is this, “Get In here and get in the best shape of your life.”

Athlete of the Month

Jesus – Athlete Spotlight

| Athlete Spotlight, Members, Personal Training | No Comments

As a Coach, I ask a lot from my clients. “Train Hard… Never Give Up…and Aspire to Better than you were.” Jesus is on our toughest program, and he still asks for more. I consider it a privilege to be his coach. -Paul Roberts

Body Transformation Champion – Kathi Higgins

| Athlete Spotlight, Members, The Gym | No Comments

Body Transformation Champion
Kathi began her journey on our Level 1 program, but progressed through the program at record speed. At 57, Kathi is swinging kettle bells, doing pushups, and showing her friends it can be done at any age.
Kathi’s work at personal trainer center has inspired others, and we’d like to give Kathi a free month on our Origin Online Nutrition System – $299 value.

Molly Dawn Rachel Paul Max and MK

Saturday Sessions at Sand & Steel

| Allstar Article, Members, Motivation, Workouts | No Comments

Check out our pictures from our Saturday Session – Get Steel Strong!

Blog Personal Training Alexandria VA 22314 Nutrition Mobility Fitness

Mobility Exercises

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Training with a Shoulder Injury

Training with a Shoulder Injury

| Mobility and Muscle Therapy | No Comments

Got a Shoulder Injury? Don’t let that stop your training. Here is how we help athletes lose weight while recovering from injuries like torn rotator cuffs.

Shoulder Pain Corrective Exercises

Solving Shoulder Pain

| Ask Paul Roberts, Mobility and Muscle Therapy | One Comment

Solving Shoulder Pain: A Corrective Exercise Strategy.
6 Key Steps you can follow to track down and correct shoulder pain.

Core Glutes Mobility Workout

Glutes Core Mobility Workout Zero2Fit

| Mobility and Muscle Therapy, Workouts | No Comments

The Solid Core Crusher: an amazing workout for the Glutes and Core with a strong Mobility focus

Zero2Fit Foundational Fitness Alexandria VA

Foundational Fitness Mobility and Weight Loss

| Mobility and Muscle Therapy | No Comments

Zero2Fit: Foundational Fitness. Want to get in shape safely? We break down the proper mechanics for the squat, deadlift, pushup. Also featured is a video on how write conditioning workouts and the 4 keys areas for mobility training.

Blog Personal Training Alexandria VA 22314 Nutrition Mobility Fitness