He Lost 7 Pounds With These 3 Action Steps

Lose weight York

When someone begins their trial or 6-Week Personal Training Experience at FCG, we’ll start off with a quick 45 minute Strategy Session (consultation). During the strategy session, we’ll discuss 3 action steps that we would like them to do OUTSIDE THE GYM. Where people go wrong when they first start is that they think that because their … Read more

Starting Your Exercise Journey

Fitness journey York Pa

Where should you start on your exercise journey? What should you do? How do you do it? Picture yourself walking into a big, crowded gym full of people who so obviously know what they’re doing. You stare at the equipment and then decide you will just come back another day. Having a coach in your corner can drastically change … Read more

Asian Turkey Sliders

  Nutritional info per serving:Calories: 270Fat: 14gCarbs: 11gFiber: 2gProtein: 26gIngredients· 1 tablespoon peanut or vegetable oil· 2 pounds ground turkey (not lean)· 1 large egg· 1/3 cup plain breadcrumbs· 3 scallions, thinly sliced· 1 tablespoon Asian fish sauce· Large pinch crushed red pepper flakes· Kosher salt and freshly ground black pepper· 1/4 cup hoisin sauce· 24 … Read more

Pork Chop Pear and Bitter Lettuce Salad with Maple-Dijon Vinaigrette

Maple-Dijon Vinaigrette· 2 tablespoon apple cider vinegar· 1 tablespoon maple syrup· 1 tablespoon Dijon mustard· 2 tablespoons minced shallots· ¼ cup extra-virgin olive oil· Kosher salt and freshly ground pepper to tasteSalad· 1½ pounds thin boneless pork chops (about ½ -inch-thick)· Kosher salt and freshly ground black pepper· 2 tablespoons extra-virgin olive oil (or any … Read more

The Core Is More Than Your Abs

You’ve heard how important it is to keep your core strong. But if you think that means tons of time on your back performing sit-ups and crunches, think again.The core involves so much more than your abs – and a more engaging set of exercises to keep it shipshape.It’s your entire midsection, including your hips … Read more

4 Fitness Facts to Fuel Your Fire

If you’re 40 or over, becoming fit or staying fit is more important than ever.  If you haven’t started yet, no problem.  These four subjects are not only relevant but also crucial, whether you’re considering starting a fitness routine or you’re already on your fitness journey. No. 1: The Importance of Muscle If you want to age … Read more

Importance of Fiber

Eat more fiber, they say, and for good reason too. Consuming adequate amounts of fiber is very important for our overall health and particularly, our gut health. There are two main types: soluble and insoluble and typically comes from indigestible parts of plants. Even though we cannot digest it, fiber travels through our digestive tract … Read more

Honey-Mustard Broiled Salmon

Honey-Mustard Broiled Salmon

Here’s a fast delicious dinner that covers all the nutritional bases — protein, omega-3s, antioxidants, fiber.Ingredients•1 lb small potatoes, halved•1 12-ounce bag pre-cut broccoli florets•2 medium bulbs fennel, each cut into 8 wedges•4 tbsp olive oil•2 tbsp lemon juice•2 tbsp water•Salt and pepper•4 (5- to 8-ounce) salmon fillets•2 tbsp smooth Dijon mustard•2 tbsp whole-grain mustard•1½ … Read more

Exercise Is Your Friend Against Arthritis

Exercise Is Your Friend Against Arthritis

Arthritis, with its joint pain and stiffness, affects over 350 million people globally and is a leading cause of disability.  Yet, there’s a myth that exercise could make it worse. Let’s bust that myth right away! Exercise is actually your friend in managing arthritis. The Mayo Clinic states, “Exercise is crucial for people with arthritis.” Here’s … Read more


Nutrition York Pa First Capital Gym

February is Heart Health Month and where we will put our focus for this mini blog series. The series will discuss 5 different supplements that support a healthy heart and cardiovascular system.The 5 supplements that we will be discussing are:-Magnesium-Folate-Vitamin K-Omega 3-CoQ10 The first supplement that we will be looking at is Magnesium.We have discussed magnesium … Read more

Is Your Lifestyle The Reason You’re Not Making Your Goals?

You now have your goals written down and you have a plan of attack. Unfortunately, lifestyle is one thing that gets overlooked when people start exercising. The problem is that your lifestyle will ultimately dictate whether you’ll reach your goals or not.In my 2023 Goals Workshop a few weeks back I mentioned that most people … Read more

What’s Your Plan Of Attack This Year?

What’s Your Plan Of Attack This Year?

You set your goals for 2023 so you’re already off to a great start! Now, what’s the plan. Like the old saying goes, “if you fail to plan, then plan to fail.” No, saying you’re going to start going to the gym is not a plan, it’s a tactic. Saying you’re going to eat right … Read more

How’s Your Mindset?

In the last week, we talked about MAKING SPECIFIC GOALS, HAVING A PLAN OF ATTACK, LIFESTYLE, COMPARING YOURSELF TO OTHERS, AND THE TOUR DE FORCE MODE. The final topic we’ll look at is mindset, which I believe is the most important one of them all. If your mindset is not ready for the changes and challenges ahead, … Read more

Keeping Your Immune System Strong This Winter

Keeping Your Immune System Strong This Winter

Let’s agree, we all want to be healthy. We want to feel good and avoid sickness so we can spend time with our families, enjoy our hobbies and stay active. During the winter months it is imperative that you put effort towards feeling your best. The cold weather, decrease in sunlight and outdoor activity as … Read more