Getting Through The Winter Blues

Getting Through The Winter Blues

This past weekend was bitterly cold.  Walking through the grocery store the other night, all I heard were people coughing, sniffing, and sneezing.  With everything else that is going on, I know it’s going to be a long winter.  Besides exercising, there are 4 vitamins you could take to help you get through this winter … Read more

6 Tips For A Successful 2022

Going into the New Year, you might want to have a plan.Don’t go into next week without clear goals and a reason.Below are 6 tips to help you make 2022 successful.#1 Be S.M.A.R.T>> Whatever goal you decide to tackle, be sure that it’s Specific, Measurable, Attainable, Realistic, and Timely. For example, the goal of “I … Read more

New Year’s Veggie Pinwheels

Looking for a fairly easy, healthier, holiday appetizer?I made these a few years ago for an open house here at the gym and they were a huge hit! Recently I made them in to a wrap and added in grilled chicken to get a little more protein….delicious!1 (8 count) pack of spinach tortilla wraps1 (8 … Read more

8 Tips To Help You Avoid Binge Eating This Holiday Season

8 Tips To Help You Avoid Binge Eating This Holiday Season

Let’s face it, for the next week, binge eating or overeating might be a problem. Lots of temptations with food and drinks. If you’re trying to keep your weight down and not hurt the progress you made in the last 12 months, you’re going to need a plan. Check out 8 ways you can avoid binge … Read more

Watermelon Salsa

1/3 C Cilantro, chopped2 TBSP Fresh Lime JuiceSalt and Pepper to tasteThe following ingredients are all after being individually chopped/or pulsed in food processor (preferred method.)2 C Watermelon1 C Cucumber1 C Tomatoes1 C Red Onion1/4 C Jalapeno, seeded and deveinedAfter chopping/pulsing all above ingredients, combine by gently folding together. Add in cilantro, lime juice, and … Read more

More on Nutrition Labels

Nutrition labels as we’ve discussed the last few weeks are intended to offer information and provide direction. Context is ultimately the most important thing. It’s vital to realize what takeaways are most important when considering what food to eat.Does this support my goals?Will it provide enough protein?Does it contain an adequate amount of healthy fats?Whatever … Read more

A Little More On Nutrition Labels

Nutrition labels tell us if the food we are eating is something to have in moderation based on what it contains. Sugar, the big one, is represented on the label. Added sugars are included as well as sugar that may be naturally occurring. If sugar is something you are trying to minimize, you can directly … Read more

Nutrition Labels

Nutrition Labels

Nutrition labels offer insight on what we are consuming and how much of it we are consuming each day. We have touched on BMR and protein intake to shed some light on how we can approach our caloric intake. Nutrition labels give us valuable information as we make decisions to support our goals. One of the … Read more

BMR & RMR

BMR & RMR

Let’s talk quickly about Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR) and how they play a role in our health, fitness and body composition goals. Basal Metabolic Rate is essentially the amount of calories you would burn in a day’s time if you did nothing but lay in bed.Breathing, digesting, cellular function, and … 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

Toxic People

Toxic People

At First Capital Gym, one of our biggest pet peeves is toxic people. These toxic people, that we sometimes refer to as “ass anchors” are people that drag you down and/or keep you away from your goals. Unfortunately, these people could be your friends, coworkers, or even family. Here’s Some Ass Anchor Traits: •They tell you that what … Read more

Is Your Kitchen Set Up For Success??

Is Your Kitchen Set Up For Success??

Oh, the cabinets of temptation. Almost everyone has one. Or two. But the fact is, if you have a cabinet full of trigger foods, at some point you or a family member will be… well, triggered. The first question is, how can you make your kitchen a “safe zone”? Create an environment that supports your fitness and nutrition … Read more

The Most Versatile Tool In The Gym

The Most Versatile Tool In The Gym

One of the most used pieces of equipment at First Capital Gym is the kettlebell. When used CORRECTLY, it’s probably the best “bang for your buck” tools you have.  When a new member comes to us, we’ll use it more as a teaching tool.  As someone trains here more often and is more experienced, we’ll … Read more

Here’s How To Become A Master At Meal Prep

Here’s How To Become A Master At Meal Prep

“I can’t meal prep.”“How do you do it?”“I just don’t have time.”Not having time is exactly why you need to meal prep!!!And with these quick tips and helpful hints you will be meal prepping like a pro in no time! Step One… Look AheadWhich days this week will you need pre-prepped meals?What nights are you working … Read more