Personal Training Overview

Go beyond CrossFit, P90X, Insanity, Orange Theory, etc.  Get a fitness program designed specifically for you with the most highly trained coaches in the DC area. Nobody does it better.   Over 42 programs to choose from, and we’ll help you pick the best one for you.  All programming includes: (i) workout journals, (ii) custom scaling, (iii) individual modifications, and (iv) improvement tracking.  Get stronger, faster.

View All of Programs Here

  • Level I-III – Start you fitness journey.
  • Transformation Series I-III – Burn Fat and Build Muscle
  • Power Lifting: Westside, 5/3/1, Starting Strength, and more
  • Hypertrophy and Bodybuilding (4 different programs available)
  • Weight Loss: be prepared to sweat like you’ve never sweat before
  • Strength & Conditioning: get in the best shape of your life.
  • Got an Injury?  No problem, we have Injured Athlete Programs.
  • CrossFit Gymnastics.
  • Speciality: CoreFit Unleashed, Commit and Conquer, Stand Strong.
  • Signature: Strong by Paul, Python’s Program, Roberts’ Strength & Conditioning

 Sand & Steel delivers online personal training and nutrition in 4 variations:

  1. Signature Online Personal Training programs — use the same workouts we use at Sand & Steel.  Comes with an online workout calendar and workout log.
  2. Custom Online Workouts – these are handcrafted workouts created for you and built to your exact specifications.
  3. Origin Nutrition Templates – the entire Origin Nutrition documentation including ebooks, charts, meal plans, and more.
  4. Origin Online Nutrition Coaching – one on one custom meal planning, food journal analysis, and compliance monitoring

Nutrition Overview

The Origin Online Nutrition System is a fully customizable diet program.  Based on the Precision Nutrition, Whole 30, Mediterranean Diet, and 2015-2020 USDA Guidelines – Origin diet will help you erase bad habits, and eat cleanly while you train.

The coaching takes place in one-hour sessions where we:
(1) analyze your current diet
(2) answer your questions
(3) determine which are the most important changes to make first
(4) build you a roadmap to effect those changes

For those people wanting additional assistance, Origin offers a 24 online coaching add-on that allows you to message your coach, upload progress reports, and receive daily reminders customized to your diet progression.

Diagnostic Screening Overview

One of the most important features of our personal training system is our rigorous testing.  We identify weak links, muscle tightness, and joint dysfunction.  We analyze where you are in terms strength, mobility, and conditioning, and we prepare a custom fitness program based on your unique fitness level.

  • Functional Movement Screen FMS
  • Y Balance Test YBT
  • Roberts Mobility Screen RMS
  • Fitness Performance Benchmark
  • InBody Composition Scan

Mobility and Muscle Therapy Overview

Improve joint mobilization, extend range of motion, decrease pain, and reduce injury risk.

  • Muscle Activation Techniques
  • Corrective Exercises by the FMS Method
  • Mobility by MWOD method
  • Flexibility by Kit Laughlin and Bob Anderson Methods
  • One and one Yoga Sessions

Get Steel Strong – 3 Month Review – Just Twice a Week Works

Before and After Weight Loss

Three few months ago I walked into Sand & Steel with an unhealthy lifestyle, old injuries slowing me down, and a ton of ignorance — in other words, the quintessential gym noob. Thanks to the entire team I am now a better eater plus more mobile, fit, and knowledgeable (and slightly less noobish). Paul is … Read more "Get Steel Strong – 3 Month Review – Just Twice a Week Works"

Aaron Bush
April 12, 2017

Blessed by the Sand and Steel Workout Gods

Barbell Strength Training Antionette

Started with Sand and Steel, back in January.  I was just a kid with a dream to succeed in the EMT/ fire service.  After 3 months, attempting to train myself with no clear results showing. I came to the conclusion that I would need a much wider network of help to achieve my goals.  I … Read more "Blessed by the Sand and Steel Workout Gods"

Antinette Wallace
March 5, 2017

Couldn’t ask for more personalized personal training!

I’ve been a member for about a year and a half now, and they continue to challenge me in new ways. During this time, I’ve dealt with a few soccer injuries (thumb and knee) and have had to take a few brief breaks from working out. As soon as I was able to return, they … Read more "Couldn’t ask for more personalized personal training!"

Sara F.
December 18, 2016

True fat loss programming – 15 pounds down, and still dropping. – Mike D.

Mobility and Personal Training

I’ve been going to gyms for over ten years 2-3 months at a time, and rarely saw improvement.  I didn’t prioritize exercise or a properly structured diet It just took too much time and there is too much contradictory information online.)  As a result I gained about 20 lbs pounds of body fat.  With a … Read more "True fat loss programming – 15 pounds down, and still dropping. – Mike D."

Mike D.
December 12, 2016

I love sand and steel fitness.

Personal Training Alexandria

I have been working out with Dawn and Paul for 3 months now and I have seen results.  I hired them as they do all my favorites, insanity, crossfit and kettlebell training.  I was injured while doing crossfit and wanted to get back into it doing modifications to the workouts.  Dawn and Paul both push … Read more "I love sand and steel fitness."

Stephanie Kurka
December 11, 2016

An Exceptional Experience!

I thought for a long time that I was keeping myself in shape by maintaining a workout at home that involved some weights, calisthenics, and a (somewhat) disciplined nutrition plan. But time, metabolism, and my minimalistic approach to working out, just wasn’t getting the job done. After researching alternatives, I came across Sand and Steel, … Read more "An Exceptional Experience!"

Steve Schlanger
December 11, 2016
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