How To Get Through The Allergy Season

Spring is the bittersweet time of year for many of us where we get excited for the arrival of warmer weather and dread the subsequent impact of seasonal allergies! Over the counter medications, allergy shots and essential oils are oftentimes the common approach to treatment. What about supplements? Are there options that offer support in … Read more

Whole Foods, What Are They And Why Should I Stick To Them?

Whole Foods, What Are They And Why Should I Stick To Them?

The more processed a food is, the more the nutrient density decreases.Likewise, the more minimally processed a food is (whole foods like whole grains, nuts, eggs , fresh veggies and meats) the more vitamins, minerals, phytonutrients and zoo nutrient they contain.While there is still a ton of research to be done, one thing we know … Read more

Ready To Drink Protein Shakes

Ready to drink (RTD) protein drinks can be a great option when trying to meet your daily protein needs! We’ve discussed protein and the importance of getting enough to support your overall health and muscle recovery. RTD protein drinks are widely available and a convenient “on-the-go” option for almost everyone. They are ideal snack options … Read more

Filling In The Gaps – The BIG Three

The BIG Three

Here at First Capital Gym, we talk a lot about supplements and their benefits. About what works, what doesn’t. What’s good, what’s not so great. Third party testing vs. “snake oil.”We talk a lot about trying to get in the right nutrients via food, and supplementing to fill in the gaps.In regards to filling in … Read more

What Should I Eat To BUILD MUSCLE?

What Should I Eat To BUILD MUSCLE?

When it comes to building muscle, your training sessions are important. Of equal importance, maybe even more so, is what you are eating. Eating too little or not enough is going to have a huge factor in the success or failure of accomplishing your goals. Ready to get strong? Here is a good starting point… Protein… Eat at … Read more

Benefits Of Magnesium

Magnesium, another crucial mineral, plays a role in over 300 reactions in the human body! We’ll take a look at Magnesium and discuss why it is important to maintain healthy levels and possible supplementation! Magnesium helps support our immune system and healthy blood pressure levels. For your efforts at the gym, Magnesium plays a vital … Read more

A Healthier Twist on “Poor Man’s” Shepherd’s Pie

Shepherd’s Pie

Makes 8 servingsAbout 270 caloriesProtein 30.2gCarbs 12gFat 8g(All Estimates based off your serving size- about 382g)1 Medium Head Of Cauliflower1 32oz bag of frozen mixed vegetables2 lb lean ground turkey burgerFamily Size Can of Tomato Soup (I used the Organic Roasted Red Pepper Tomato soup from Pacific Natural Foods this last time- so good!.5 Cup … Read more

Turn Outcome Goals into Behavior Goals

Last week, we started looking at how to set and achieve your health and fitness goals.  If you missed the first step, click on the link here>> The second step is turning “outcome goals” into behavior goals. Usually when you ask someone about their fitness goals, most people start with the outcome(s) they want. For example… I … Read more

Try These For Stiff Joints

Stiff or painful joints can be an all too common bother when trying to achieve your fitness goals or simply live your life. Joint discomfort can usually make an appearance from wear and tear. There is nothing inherently wrong with the fact that your body has done a great job of keeping you moving throughout … Read more

Roasted Red Pepper Chicken Spaghetti Squash With Steamed Broccoli

Prep Time: 25 minutes Cook Time: 45 minutes Servings: 5 Calories: 458Carbs: 34g Protein: 52g Fat: 12g Ingredients:2.5-3 lbs. boneless skinless chicken breast16 oz. jar of roasted red peppers2 TBSP extra virgin olive oil5 cloves of garlic, minced1 TBSP basilSprinkle of cayenneSplash of red wine vinegar1/2 cup plain greek yogurt (non fat)1/4 cup fresh parmesan1/2-1 tsp … Read more

Chicken Katsu

Chicken Katsu With “Ramen”Chicken Katsu served over ramen (or zoodles) and brothFor the Chicken Katsu:2lbs chicken tenderloins1/2 cup corn starch3/4 cup pankoSalt/pepper/seasoning of choice2 eggs2 tbsp olive oilInstructions:Prepare your bedding station. Place the panko and seasoning into a bowl. Crack theeggs in to another bowl and mix with the 2 tbsp of water to thin … Read more

Turkey Burger “Cheesesteak”

Turkey burger cheesesteak

Ingredients:2.5 lb lean ground turkey breast1 red bell pepper, seeded and chopped1 jalapeno, seeded and chopped1/4 cup onion- chopped fine1 TBSP minced garlic1 tsp cumin1 tsp coriander1 tsp crushed red pepperSalt and pepper to taste1 cup shredded mozzarellaLeafy RomaineInstructions:Begin by sauteing red pepper, jalapeno, onion and garlic until peppers begin to soften. Add in lean … Read more

Why Do I Need A Food Journal?


Why do I need to journal what I am eating?” One word. . . Awareness. Almost every single time I sit down with someone to talk about their nutrition habits, I ask them to journal their food for one week. And every time one of three things happens.A.) Don’t do it, or forget to do it. B.) They … Read more

The Importance of Multivitamins


Multivitamins are well known and widely used. I can say with certainty that everyone reading this week’s blog post has heard of them.  With popularity comes questions, should I use one? Is it beneficial to me? Which one should I take? As I have said in many posts before this one, start with a balanced and … Read more