Fill In The Gaps With A Multivitamin


Enter your text here…Multivitamins are well known and widely used. With popularity comes questions. Should I use one? Is it beneficial to me? Which one should I take? Start with balanced nutrition. We must ensure that we are doing our absolute best to achieve solid nutrition through what we are eating. Multivitamins can help us where we may be … Read more

A Day’s Worth Of Protein Example


Protein is the cornerstone of quality nutrition and getting an adequate amount each day will contribute towards:●Building lean body mass (more muscle means more calories burned each day)●Improved body composition (muscle:fat ratio)●General health and wellness●Energy levels●Performance●RecoveryMany people do not consume an adequate amount of protein on a daily basis. Without any idea of where you … Read more

Having Problems With Allergies


If there’s one thing that many of us need this time of year it’s seasonal allergy support. If you don’t, lucky you. Seasonal allergies can have us feeling run down and can impact our immune systems. A supplement called Quercetin can help us. Quercetin is a plant based antioxidant. Remember, antioxidants help us fight something called … Read more

11 Ways To Better Sleep Today

sleep routine

We’ve discussed the benefits of sleep and its importance in our overall health, physical performance and cognition. It’s easy to say, prioritize your sleep but what can we actually do to encourage more restful sleep each night? Like exercise and nutrition, your sleep routine should be as consistent as possible. This will give you the … Read more

Everyone Needs A Voice of Reason

Voice of reason

Coaching is very nuanced and ever changing. Sure, the field is evolving and people are understanding more about what they want and how to get it. When it comes to exercise, everyone is different. We all learn in different ways and at different paces. One thing, however, remains the same, everyone at some point needs … Read more

More Activity For Better Results

outside activity gym

Many of our members ask us about what they should be doing outside of the gym. It’s a valid question. Someone who trains with us 3x/week is only exercising around 2 total hours in the gym.  That leaves 166 hours for work, family/friends, sleep, social events and other obligations. Sure, we are all busy but … Read more

Do You Want A Better Life & Retirement?

happy retirement

A few weeks ago, we had a couple from FCG go skiing in Colorado.  When they started 4 months ago, they made it known that they wanted to get increase their strength and stamina to enjoy activities like skiing.   The year before when they went, they couldn’t enjoy it as much because, well, they were … Read more

Is Sleep Your Missing Piece?

The benefits of getting proper sleep go deep into our overall health and should be a top priority in our daily lives. There is no replacement. Adequate, restful sleep is the best performance enhancer in the world. It gives us the opportunity to be our best in every aspect of our lives. Some benefits of … Read more

Whole Foods Can Help You lose Weight

Making nutritional changes can be very challenging. Everywhere you look, someone is saying don’t eat that, eat more of this. You won’t lose weight until you start doing “insert here”. It’s overwhelming and adds so much confusion that most people would rather not worry about it. It would be much easier if you just had … Read more

Is Alcohol Killing Your Progress?

Your lifestyle plays a big part in your health and fitness goals. This couldn’t be more true when it comes to alcohol consumption. Socially, for many of us, alcohol is part of our life. It’s not a crime to enjoy your favorite cocktail but as far as your body is concerned, it could do without. … Read more

First Rule Of A Coach

coaching York Pa

As a coach, there should always been a #1 rule: Do no harm.If people are putting their trust in us to help them along their health and fitness journey, we should honor that trust by making smart decisions for them. Reducing the risk for injury is paramount. I’ve always preferred the idea of reducing the … Read more

An Antioxidant Powerhouse That Supports Your Immune System

An Antioxidant Powerhouse That Supports Your Immune System

Vitamin C is an antioxidant powerhouse. This means it can strengthen our immune systems and help us fight free radicals. If too many free radicals hang around together it leads to oxidative stress, an imbalance in our bodies which has close ties to adverse health effects. Aside from a stronger immune system, Vitamin C may … Read more

Calorie vs Nutrient Dense Foods

Calorie vs Nutrient Dense Foods

Something we all have in common is that nutrition is vital to our daily function and overall health. That doesn’t mean we are all the same. Nutrition looks different from one person to the next. It’s important to understand that what your neighbor did to lose 20 pounds might not be the answer for you. … Read more

What Everybody Hates But Should Be Doing

For most, the thought of meal preparation and tracking food is a nightmare.But learning what we are eating and how much gives us priceless information about our nutrition. We can gain a real understanding of what we are putting into our bodies and ultimately how it is affecting our body composition, sleep and performance. The … Read more