Confessions of a Personal Trainer

Paul Roberts of Sand and Steel Fitness outlines his entire strategic plan on how to Stay Fit during the COVID-19 Pandemic. During his interview with Alexandria Living Magazine, Paul reveals his solutions to difficult questions like: (1) Why we are gaining weight during the Coronavirus? (2) Solutions to Preventing Weight Gain During Your Stay at Home Order (3) What kind of Virtual Fitness Training Solution is Best For You (4) How Live Stream Personal Training Works (5) Important concepts to understand when Running Outside During the Coronavirus (6) Understanding Social Distancing When Running (7) Why Other Runners Are Telling You It’s Safe to Run (8) Fundamentals of Safe Running Technique (9) The Best Alternatives to Running Outside (10) Working Out at Home Without Equipment (11) Choices for Do It Yourself Equipment.

Personal Trainer Paul Interviews Boxing Coach Brian on the pros and cons of Private Boxing Lessons in Alexandria VA. Tips on Staying Safe and Getting Results.

10 Rules that All Diets Follow Rule 2: No Processed Carbs. #NutritionRules https://www.sandandsteelfitness.com/nutrition-alexandria-va-10-rules-that-all-diets-follow/ Okay, so no added sugars you have that much. But what about rule number two? Rule two is very simple. Avoid all refined or processed carbs. So not all bad carbs are sugar. There are other bad carbs. Those are your refined or processed carbs. Carbs like flour, sugar alcohols, and other processed carb like pastas and muffins. Carbs that get digested very quickly, creating spikes in your blood sugar. Blood sugar spikes make losing weight very difficult. So you're when you're thinking about eating healthy carbs. Think complex slow digesting carbs things like mixed green rice and quinoa. These kinds of foods are often very high in nutrition. Slow digesting carbs tend to have lots of micronutrients. They help our body generate energy through the day. They help increase protein absorption, etc. Highly processed grains don't generally have these properties as the nutrients have been milled out as part of the manufacturing process. In general, you get very little benefit from fast digesting carbs other than a bigger belly :-). So avoid refined or processed carbs wherever you can.

10 Rules that All Diets Follow Rule 1: No Added Sugars. #NutritionRules https://www.sandandsteelfitness.com/nutrition-alexandria-va-10-rules-that-all-diets-follow/ . So the first rule is no added sugars. Added sugars whether they're cane sugar, fructose, syrup, molasses, glazes, etc. Any added sugars are going to raise the glycemic load of your of your meal and that's gonna make losing weight or building muscle more difficult. You want to keep our added sugars as low as possible. I recommend no more than thirty five grams of sugar per day because the WHO guidelines for healthy diets. And that's 35 grams of sugar per day from even healthy foods like starches like things like squash, oatmeal, etc. So keep your added sugars as low as you can and that's gonna help you lose weight more quickly.

This 4 minute audiocast explains how to design a workout program for nearly any injury. Principles for programming workouts and corrective exercises are explained. Additionally we step through some concrete examples of how to program the workout. View additional content and a video at: http://bit.ly/workout-injury

Can Deadlifts be Replaced with Rows? No, but there are many kinds of rows and deadlifts. Many are more similar than you might think.

Three common health foods that aren't quite as healthy as you might think.  Diet issues surrounding Guacamole, Sushi, and Orange Juice. See the Whole Article at: https://www.sandandsteelfitness.com/diet-traps-3-common-healthy-foods-healthy-or-harmful/

The Starter Pack. Professional Grade: Personal Training, Nutrition, Yoga, and Mobility. https://www.sandandsteelfitness.com/product/personal-trainer-starter-pack/

A comprehensive fact sheet on water and hydration for performance and weight loss. Podcast with Paul on all the healthy alternatives to plain water. Read the whole article: https://www.sandandsteelfitness.com/10-healthy-water-alternatives-for-proper-hydration-to-promote-performance-and-weight-loss/

Paul discusses how to analyze good carbs vs medium carbs vs bad carbs.  One key element to successfully losing weight successfully on the Zone ratio (40% Carbs, 30% Fat, 30 Protein) is making your carb intake consists of mostly good carbs. Read the Whole Post:

You know that free "fitness assessment" you downloaded from google images? Toss it, because it's not going to help you. The goal of your assessment should be to find injuries, locate sources of weakness, and help your client move better. In this podcast, Paul discusses how to design a safe assessment for your senior clients

One of the most important aspects to training senior clients is understanding that their goals are probably different than yours.

Overview of tips and suggestions for a personal trainer looking to train clients in their 50s, 60s, and 70s.