Starter Pack Personal Trainer

5.00 out of 5
(6 customer reviews)


The Personal Trainer Starter Pack

Starting a personal training program?  Get Started with this entry-level package.  During the programming consultation, we’ll discuss your specific goals, determine what type of programming will work best for you, and schedule your fitness assessment.  Once you complete the assessment, we’ll schedule the first session of your custom personal training program.  We offer programming for everyone from Yoga, to Active Military, to Senior and Older Adults.


Product Description

Learn more about the Fitness Assessment, Nutrition, and InBody Scan

The Starter Pack is eligible to new clients only.  Sessions automatically expire 30 days from the date of purchase if not used.  All online sales are final.

Personal Trainer Starter Pack Alexandria VA 22314

Certified Personal Trainer Specialities:

Strength, Powerlifting, Olympic Lifting, Kettlebells, Mobility & Movement (FMS & M|WOD), Flexibility, Private Yoga Sessions, Running Coach, Weight Loss, Nutrition, Boxing, & Senior Personal Training.

Who We Are

Core and Lower Mobility

We are a boutique personal trainer studio. We handcraft and customize every workout. We integrate nutrition, movement, and flexibility into our personal training sessions. You only get one body, keep it safe, and make it the best you can.

We are Sand and Steel, Professional Grade Personal Trainers

Our Secrets to Success

Study your craft, take as many certifications as you can, and develop expertise in your specialization. Treat every client with respect and individualize every workout. There are no shortcuts to developing talent or getting referrals.

Love What You Do … and Do It Better than Anyone Else

How We are Different

We are an authentic personal trainer studio, with really well trained coaches delivering the boutique gym experience and results. Think custom-made Italian Handbags – not factory-made Coach. We can’t make handbags at the price Coach sells them, and we don’t want to. While the rest of the fitness industry can sell promises, we have to sell results.

Because That’s Who We Are … Real Coaches Who Train Real Clients

Owned and Operated by Certified Personal Trainers

Personal Training and Therapy

Principles of Coaching @ Sand & Steel in 100 Words

Correcting, Seeing, and Teaching for the Personal Trainer

Be assertive and direct with feedback. Short, simple, direct cues. Be relentless when correcting form. Use a tactile cue (touch) when a demonstration or auditory cue doesn’t work. Don’t cue if nothing is at fault. Confirm when a fault is corrected. If it is not corrected, the personal trainer must continue to work with the client until it is the absolute best the client can do.

Plan your Workout

Minimize transition time. Know your client, their goals, injuries, strengths and weaknesses. Build the best workout possible, every time.

Principles of Mobility

The Exercise is the Test, and the Test is the Exercise.  Tight Muscles move joints into deformed positions.  Loose muscles allow joints to move into deformed positions.  Isometric holds and body weight exercises upregulate nervous response and create activation.  Rolling and stretching downregulate muscle and improve range of motion.

Personal Trainer Sample Programs:

Custom Programming for Seniors
Personal Trainer for Seniors
View our Article on Personal Trainer for Seniors

We train many clients who are 50-80 years old. For our older adult population, we build you a custom program considering your balance, range of motion, and previous injuries.

Your individual program will feature age-appropriate exercises designed to help you stay mobile, improve range of motion, increase strength, and decrease chronic pain.

Clients Recovering from Injuries
We work with clients who have nagging injuries and chronic pain:

  • Injuries from Military and Air Force Tours
  • Old sports injuries like soccer and football
  • Group fitness injuries from CrossFit & Orange Theory
  • Scope-wise we work with people with chronic knee pain, neck problems, spinal reconstructions, shoulder issues, etc.

If you can get yourself to the gym, we can train you.

Integrated Weight Loss and Strength Training
For people looking to lose weight, move better, and get stronger, we offer a fully integrated system.  Many of clients start out having to lose 50-90 pounds to get to their ideal weight.  Regardless of where you are starting from, we’ll build a custom personal trainer program for you. Check out the Get Steel Strong Package for more details.
Experts in Mobility and Flexibility
We have built hundreds of custom stretching, balance, and mobilization protocols for clients.  Our Mobility and Flexibility training is designed for people who are prone to injury, naturally tight, or having trouble with balance.  Move better with less pain.
Power Lifting, Kettlebells, and Olympic Lifting
We love being strong and helping clients get strong.  We have strength and conditioning programs featuring the kettlebell, clubbell, vipr, and TRX Suspension Trainer.  Or step up to the barbell with our custom Power Lifting and Olympic Lifting Programs.  Learn the clean, the snatch, the jerk, front squat, deadlift, and swing with our Strength and Conditioning programming.

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5 out of 5 stars

6 reviews

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What others are saying

  1. 5 out of 5
    Improvements in Self Confidence


    Paul has been my personal trainer for a little while now. At first I wasn’t sure if I would be able to work out with him without feeling self-conscious, but his easy going, friendly personality created a relaxed, comfortable atmosphere. He makes each workout challenging, creative and most importantly, fun! Paul is passionate about fitness and it shows through the energy and enthusiasm he brings to every session. He also places a high value on correct form with each exercise, and he motivates me to push past my perceived limits to get results. I really like his diverse training methods, individualized exercise programs; challenging yet achievable goal setting. His professionalism, extensive knowledge and enthusiastic commitment to his work and clients provide the perfect scenario for success and sets foundations for a new healthier lifestyle. My friends and co-workers have really noticed a difference and I’m feeling better about myself every week!

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  2. 5 out of 5
    Love it


    Upon turning 30, I decided it was time to add some strength training to my life (apparently you lose a 1/2 pound of muscle each year after 30… Seriously, google it!). I’m an avid power walker & enjoy some light yoga, so I was pretty intimidated by going to a strength training gym but read all the great reviews and decided to try it out.

    From my first session, I was impressed with the non-judgmental & welcoming atmosphere… Great for busy professionals to work hard. Unlike other gyms I’ve been too, you get a full hour of personal training.

    My schedule fluctuates often, but Sand & Steel has great electronic booking software. I’ve trained with all the different coaches, Dawn, Brian, Max, and Paul … all are great in their own ways. They aren’t competing with each other for business, so they encourage their clients to switch it up… Which I highly recommend considering.

    For the first time in my life, I can actually do a push-up. My clothes are loser & things are a lot more toned. An unexpected benefit? My posture has seriously improved…. I do a lot less slouching & I’m at least a 1/2 inch taller! Oh, and I haven’t had to untag myself in a picture on Facebook in months 🙂

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  3. 5 out of 5
    2 Months of Progress Review


    Paul Roberts is THE BEST! I’ve only been with Sand & Steel for 2 months, but it’s had a significant positive impact on my life. I didn’t think 2 hours a week could make such a big impact. It’s the best two hours I spend each week. I also greatly appreciate how Paul is able to explain the scientific, biological, and physiological basis of the exercises that we do as well as all the nutrition questions that I ask him. Knowing the why behind everything helps.

    Here are the physical and mental benefits that I’ve experience in just 2 months:
    Physical Benefits – lost weight, lost inches around my waist, arms, and legs, cholesterol went down to a healthy level, and I have more energy. What more could you ask for???

    Mental Benefits – I started to see Paul when I was extremely stressed and twigged out and in 2 short months I’m able to see the stress slowly melt away.

    This started off as a physical thing for me and the physical benefits have been great, but the mental benefits is what keeps me going. The endorphins are flowing and it feels great!

    Paul is beyond awesome and I couldn’t have asked for a better personal trainer.

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  4. 5 out of 5
    Dawn is the Best Personal Trainer I've ever met


    There is no one like Dawn! She is an incredible trainer and one of the most wonderful people on the planet! I’ve been working out with her for almost 9 months and my body is changing in ways I could have never imagined. I feel so strong–it’s amazing! It’s the most fun workout and time flies. She changes things up all the time so you’re challenged and works within any physical limitations you may have–she has so many different exercises and modifications that you always feel safe and she sets you up for success (and she does lots of the exercises with you) 🙂 She will push you and you will LOVE it!! There is no one more supportive and encouraging and just awesome! I walk out of the gym after working out with her always feeling accomplished, with a smile on my face. She is the BEST!! Training with Dawn has changed my life and I’m so grateful to her.

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  5. 5 out of 5
    Looking for Professional personal trainers? Sign up -- you've found it!


    I’ll be honest, I was a little intimidated watching everyone training with Dawn and Paul. Eventually I decided to try Sand & Steel and am so thankful I did. Paul and Dawn write unique custom workouts for me and all the other members. People of all fitness levels can walk away from the training session feeling as though they got a great workout in and wanting to come back for more. I’ve had trainers who are constantly on their phones and not making sure you have proper form to trainers who are attentive and pay attention to their client. Sand & Steel is a whole new level of organized Professional training. If you’re a newbie or have been exercising for years, I highly recommend Sand and Steel!

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  6. 5 out of 5


    Trainers are competent, cheerful and know their stuff. Haven’t been going long, but so far so good!

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The Fitness Assessment will determine strength, conditioning, recovery, mobility, stability, body awareness, and flexibility. You’ll perform various fitness and mobility tests:

Fitness Assessment: Building Biomechanics for Weight Lifting

  • How fast you can row 500M
  • How much flexibility is in your shoulders
  • How much weight you can safely deadlift
  • How healthy are your ankle and hips, etc.

You’ll work up a good sweat from this benchmark so bring water and towel. We’ll use the data collected from this fitness assessment to write your first programmed workout. We’ll do that workout in your next personal training session.

Your 30 Minute Intro Nutrition Session will be provided on the same visit as your gym tour.

  The Intro Nutrition consult includes:

  • Creation of target calories, protein, fats, and carbs daily
  • Setup of your myfitnesspal account, enter your target goals
  • Explain how to take photographs of your food.
  • Discuss timing associated with protein powder, BCAAs, Electrolytes

While we do provide custom meal planning, coaching on specific supplements, diets using carb cycling, intermittent fasting, grocery lists, custom applications of Adkins, Zone, Paleo, etc., we don’t provide this level of service in the Intro Nutrition Consult (you’ll need to purchase the Nutrition Coaching Service.)

Welcome to Sand & Steel

Let me be the first to welcome you to Sand & Steel.  This page provides you with some key information to make your consult and first two sessions flow smoothly.  If you have any questions about getting started, just send us a message

The Results Come From YouPurchase your Starter Pack

Purchase Starter Pack: The Starter Pack is our new client pack and we’ll teach you all about the other services (personal training, nutrition coaching, and mobility training) during your first consult.

Consult and Inbody

Your first session is a no-sweat session, so you won’t need to bring gym clothes. It’s a consultation and inbody scan. We’ll go through your client intake form with you, and explain how we can create a program that is keyed to your goals.  We’ll also discuss your history of injuries and your experiences in working out.

InBody Scan and Macro Report.  We’ll analyze your current body composition and determine a time period for your goals.  We’ll also prepare your initial macros for gaining muscle and losing weight.

Booking Your Sessions – Video Tutorial

To Book your Fitness Benchmark or any other personal training session, just follow the steps in this video.

Fitness Performance Benchmark.  60 Minutes of testing on mobility, strength, conditioning, and range of motion.  We use this benchmark and your client intake form to help us build a custom program for you.

First Workout

A custom-designed workout based your benchmark results.  Typically done on your third visit (after the Fitness Assessment)

Understanding Your Accounts

You have two accounts at Sand & Steel.  Make your life easier and use the same username and password for both.  Use your email as the username and select a strong password (10 characters, 1 capital, and one symbol)

You can set up both of these before you even step into Sand & Steel.  If you have trouble or don’t get to it, etc., we’ll do it with you during your consult.

What to Bring With You

  • Cell Phone.  You’ll need your cellphone to complete the in-person registration.
  • Credit Card.  In case you want to purchase any additional services.
  • Email Password.  Make sure you know your email password so you can access your email in the gym.
  • Sand & Steel Passwords.  You just created it!  Write it down so we can show you how to use the software.
  • iTunes or Google Play password so you can install our App!  Or Better yet, install the app now. Memberme+ (Android) or Memberme+ (iTunes)


We will take you at the time you select in your appointment.  We train clients constantly throughout the day, so there is no need to come early.  Just be on time, and we’ll promptly take you on time.

We have street parking only — check Prince Street or in the metered lot behind Sand & Steel. Also going South on Alfred St. often works.

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