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Showing posts from 2018

Ketogenic Diet vs the Zone Diet - 2 Authors Clash Opinions

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The authors of this post (David and Paul Roberts) discuss varying viewpoints on whether the ketogenic diet should be implemented.  Here"s what you need to know about going Keto. View the Complete Article Here

Senior Fitness Assessment For Senior Exercises

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At Sand & Steel, the majority of my clients are seniors in their 50s, 60s, and 70s. Most people start feeling the effects of aging in their mid-thirties, but by age 50 they really start to notice a change.  As an older adult, it is to ... View the Complete Article Here
Alexandria Running Club - Next Running Times Posted.
https://www.sandandsteelfitness.com/product/alexandria-running-club-and-running-group/

Next Featured Topic during the Run... How much water do you really need during a race? 3-4 Mile Easy Pace Run.

Newsletter 13

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Newsletter: Yoga Strong Program, September Sale Ends Soon, Client Appreciate Day Announced. View the Complete Article Here

Naked Protein Pea Protein Review

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Considering buying Pea Protein from Naked Nutrition?  Marketing Manager Melissa sent a 30 day supply.  We used the whole container, and here"s what we think of Naked"s Pea Protein Powder. View the Complete Article Here

Stretching for Olympic Weightlifting - Mobility is power!

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Mobility = POWER! If your body isn"t capable of getting in the right angles and positions, it will obstruct the natural trajectory of the barbell, which is STRAIGHT UP! In this article we will go through a set of stretching exercises that will improve your weightlifting. This set of stretching excercises is a "Swiss Army Knife" that every lifter should always have with them. View the Complete Article Here

Starting Position Barbell Power Clean Lift

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The Starting Position of the Barbell Power Clean Lift.  Breaking down the different portions of the Barbell Power Clean helps athletes correct flawed patterns.  This article provides cues and drills to improve pulling from the floor. View the Complete Article Here

TRX Suspension Trainer Seminar

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TRX Suspension Trainer Seminar

 July 27 at 9AM

Tickets are $20.  TRX Suspension Trainer Programming, Workouts, and Scaling View the Complete Article Here

Flavio Spaducci - Kettlebell Strength and Conditioning

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Flavio"s Personal Trainer Certifications

Kettlebell Sport Coach Level 2: Exam passed with highest marks, certified by Oleh Ilikia, World Kettlebell Sport Federation president, multiple time world champion and Guinness Record holder
Strongman Instructor: Certified by Francesco Gioia, Italy"s strongest man
Crosslifting: A new sport born in Russia by combining all of the strength sports together. Spent a week in a Russian Olympic facility, training with Klokov, Berestov, Koklyaev and Denisov
Weightlifting Instructor: Certified by Giles Greenwood in London, UK
Functional Training Instructor: Certified by Italian Boxing Federation
View the Complete Article Here

Barbell Power Clean Receiving Position

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This article discuss the finishing or receiving position for the barbell power clean.  More specifically, we"ll be address hand and foot placement on the barbell.  We will cover points of performance for the front rack.  The front squat will also be discussed in detail.  Proper performance of a barbell power clean in weightlifting requires mastery of the finishing position discussed infra. View the Complete Article Here

Barbell Exercises

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Over 25 videos on barbell exercises including power lifting, Olympic lifting, CrossFit, and Bodybuilding exercises. View the Complete Article Here

Core and Lower Back. Strength & Mobility Workshop. June 1 @ 8AM

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Workshop on Strength | Mobility for Back & Core.  June 1 @ 8AM.  We"ll be going over improving strength and mobility in the core lower back. View the Complete Article Here

Personal Trainer Pride Month LGBT

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If you are a member of the LGBT community, you can save 15% percent with your personal trainer. 15% off with coupon code:  LGBT PRIDE  You can use the coupon on personal training, the Starter Pack, and/or our Pride Powerlifting Seminar.  Sand & Steel is celebrating Pride Month for our Gay and Lesbian clients.  Having a gym and a personal trainer that accepts you for who you are is important to making improvements. This article highlights some of our gay and lesbian clients plus some of our coaches who are part of our LGBT community View the Complete Article Here

Social Client of the Month - Victoria

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Social Client of the Month $49 Gift Certificate
Congratulations to Victoria for winning our social client of the month. Victoria had the highest number of facebook likes and facebook shares. Congratulations Victoria View the Complete Article Here

Fitness Assessment: Building Biomechanics for Weight Lifting

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Our Fitness Assessment tests for Biomechanics & Muscle Function, Cellular Energy Generation, Fitness Capacity, Mobility and Flexibility, and Proper Execution of Functional Exercise Patterns View the Complete Article Here

Shoulder Injury and Rotator Cuff Exercises

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Whether you have a shoulder injury like an impingement or need stability exercises for your rotator cuff, the key to helping you get better is strengthening the weakened muscle and mobilizing the relevant fascia.  In this article we will be highlighting some Shoulder Rotator Cuff Exercises that you can do with your personal trainer. View the Complete Article Here

Shoulder Injury and Rotator Cuff Exercises

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Whether you have a shoulder injury like an impingement or need stability exercises for your rotator cuff, the key to helping you get better is strengthening the weakened muscle and mobilizing the relevant fascia.  In this article we will be highlighting some Shoulder Rotator Cuff Exercises that you can do with your personal trainer. View the Complete Article Here

Cable Flys Variations and Exercise Tips

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Chest Flys variations for building Pectoris Major (pecs). Low to Mid Cable Flys, Neutral Grip Cable Flys, Pronated Grip Cable Flys, and 1 Arm Cable Flys. View the Complete Article Here

Transformation Story Luis

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Most Improved Athlete April
We wanted to congratulate Luis on building amazing strength in ground breaking time.  Barbell clean weight up 75% in 4 weeks.  Luis completed one of our must challenging beginner programs.  Congratulations Luis! View the Complete Article Here

CrossFit Scaling Course Certification Review by Paul Roberts

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Want to learn how to scale CrossFit Workouts properly? Here"s our review on the CrossFit Scaling Course + tips on how to scale workouts. View the Complete Article Here

Brute Force Sandbag Exercise Equipment

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An in-depth review of the Brute Force Sandbag Exercise Equipment + access to our full database on Sandbag Exercises.  We"ll be reviewing the Brute Force Brand Sandbag and comparing it to its close competitors Ultimate Sandbag and the Rogue Sandbag.  Our Exercise Database features exercises and techniques (over 15 videos).  Finally, we cover one of our favorite workouts 📺 using the Brute Force Sandbag. View the Complete Article Here

MWOD Certification Review Movement & Mobility 101

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Paul"s Review of the MWOD Certification Review - Movement & Mobility 101.  Kelly Starrett"s Movement and Mobility certification is my fifth certification in mobility.  Here"s my review of the certification, plus a list of new things I learned from the man himself, Kelly Starrett. View the Complete Article Here

Standing Yoga Poses Part 2

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Part 2 of our Standing Yoga Poses from the Crescent family are used to mobilize the obliques, lats, and lower back.  Try them in our Private Yoga Lessons. View the Complete Article Here

Standing Yoga Poses Part 2

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Part 2 of our Standing Yoga Poses from the Crescent family are used to mobilize the obliques, lats, and lower back.  Try them in our Private Yoga Lessons. View the Complete Article Here

Personal Training For Senior Women

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“Fit women live long. Strong women live well.” Maggie S. #PersonalTraining for #Senior #women https://www.sandandsteelfitness.com/personal-trainer-for-seniors/

Yoga Adjustment to Improve your Health

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Practicing yoga is a deeply intimate, personal experience, which is why many people choose to start a home practice. This is where you get to be one with your body. It"s a place to move into the breath and release tension in the muscles that so easily gather throughout your days. To really let go, though, you need a little help from someone else; you need a yoga adjustment.
View the Complete Article Here

Personal Trainer for Seniors

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Personal Training for Seniors and Older Adults Program.  Everyday we work hard for the seniors in Alexandria VA to help them move better and live their life without limitations.  Whether your goals are combating arthritis through joint distraction to preventing bone loss through functional strength training, we are going to build an age-appropriate program for you.  We help clients improve aerobic capacity, increase engagement with neuromuscular activation, and build strength through compound movement patterns.

This articles highlights some of our older adult clients and includes their comments on what they had to say about their custom, one-on-one personal training programs. View the Complete Article Here

Dance Video Workout

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8 Dance Video Workouts
Don"t have a kettlebell or dumbbell to do a workout?  Here are 8 great dance video workouts to help you get your sweat on and burn some extra calories. View the Complete Article Here

Fabian Rowe – Corrective Exercises and Biomechanics

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Certifications
NASM - Personal Training Certification
NASM - Sports Nutrition Certification
B.S. in Execise Science George Mason View the Complete Article Here

Transformation Story - Giselle

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We wanted to congratulate Giselle on all of her surpassing many of her personal records in our Transformation I program.  Her improvement on this workout was about 25% overall in just 4 weeks.  Her tenacious efforts and discipline helped edge out her competitors for our March Athlete of the Month.  Congratulations Giselle! View the Complete Article Here

Standing Yoga Poses

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The Standing Yoga Poses from the Crescent family (indudalasana) may be used to mobilize the obliques and lats.  Single leg variations help build balance. View the Complete Article Here

Personal Training vs Group Fitness Class

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When it comes to deciding between personal training and group training one needs to consider a client’s main purpose. If fun, socializing, and exercising for the sake of exercising is your priority, group training is the way to go. However, if the client is really looking to improve body composition, improve strength and mobility, and/or decrease risk of injury -- personal training is far superior View the Complete Article Here

Kettlebell Windmill Technique

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The Kettlebell Windmill is an excellent hamstring range of motion exercise, improving mobility through the motion.  Here"s How It"s Done. View the Complete Article Here

Mobility Training vs Personal Training vs Physical Therapy vs Massage vs Chiropractic Care  

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Considering seeing a mobility specialist, physical therapist, or a personal trainer?  Learn about the differences in these biomechanical specialties here. View the Complete Article Here

TRX Suspension Trainer Exercises

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An in-depth review of the TRX Suspension Trainer + access to our full database on TRX Suspension Trainer exercises and techniques (over 30 videos). Full comparison against the Jungle Gym and CrossCore 180. 📺 Exercise videos demonstrating Conditioning, Balance, Core, Strength, and Corrective Exercises for the TRX Suspension Trainer. View the Complete Article Here

Balancing Pricing and Coverage on Personal Training Insurance

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If you are like most personal trainers I know, you have probably asked yourself -- How much do I really need to pay for personal training insurance to cover my liability? Individual policies run between $79/year on the low end to $250/yr for comprehensive policies there are lots of options.   Here are some of the options you should consider.  View the Complete Article Here

Personal Trainer: Tax Deduction, Insurance Coverage, and The Letter of Medical Necessity

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Wondering if you can deduct personal training sessions a taxable deduction?  What if you could actually have your insurance cover it?  Step one is to use our Online Letter of Medical Necessity Generator.  You"ll also find a sample PDF of Letter Medical Necessity to hand to your doctor. View the Complete Article Here

Personal Training

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One on One Personal Training
Programming includes: stretching, mobility, weight loss, conditioning, and strength training.  All personal training clients start with our Fitness Performance Benchmark. We"ll use that benchmark to design you a custom workout program.

View the Complete Article Here

Trail Running vs. Street Running

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This article compares running surfaces (such as trail running, sand, street/road running, astroturf, grass, etc.) and examines the types of proper footwear to improve running performance.  This article also discusses some of important musculature of the foot, and examines the kinds of injuries you can get from trail running and street running. View the Complete Article Here

Trail Running vs. Street Running

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This article compares running surfaces (such as trail running, sand, street/road running, astroturf, grass, etc.) and examines the types of proper footwear to improve running performance.  This article also discusses some of important musculature of the foot, and examines the kinds of injuries you can get from trail running and street running. View the Complete Article Here

Mobility, Nutrition, Strength. A Newsletter

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The Sand & Steel Newsletter is written by Personal Trainers for Personal Trainers.  Our articles feature in-depth curated content on Mobility, Nutrition, and Strength.  Our Mission is simple: provide the best written, research based articles on personal training and fitness available.  Newsletter subscriptions are open to current clients, personal trainers, and those aspiring to improve their health and fitness. View the Complete Article Here

Write For Us - Health and Fitness Guest Blog

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Guest Blogging For Sand & Steel Fitness & Health
Create Your Guest Blog Account

Write for Us Writing for our Fitness and Health Blog is easy. View the Complete Article on Guest Blogging Here

Top 50 List Fitness Equipment, Food, and Supplements

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Whether you are starting a home fitness regime or working out at Sand & Steel, you"ll find a wide variety of health and fitness products to choose from.  Here are the top 50 products we recommend to our clients.  Sand & Steel tested and approved. View the Complete Article Here