My Strong First Experience: What It Taught Me

My Strong First Experience: What It Taught Me

Today is Tuesday, July 12th. I just completed the requirement for my 5 minute kettlebell snatch test. I’m still coming down from the intensity of it as I write this. I attended the Strong First Girya (Kettlebell) Level 1 in Philadelphia on June 3rd-5th. If you’re looking at these dates, they don’t meet up. It means … Read more

Six Tips For Staying Properly Hydrated

WATER. Did you know in terms of importance to our health, it comes in second only to oxygen. In super, EXTREME cases, the human body can survive up to 6 weeks without food, but only one week at most without water. While we know it’s important, the majority of us are not drinking our fair share. Especially over … Read more

Hydration During Training & Dehydration

Hydration During Training & Dehydration

Last week we discussed the 6 tips to stay hydrated. How about hydration during training?  How can I tell if I’m dehydrated? We’ll tackle both questions below. Do not show up dehydrated. Drink at least 2 glasses of water 1-3 hours prior to training. Your body will thank you. You’ll thank yourself in how you recover. 2 glasses seem … Read more

Fixed & Growth Mindset

A good mindset will pave the way for success in almost every aspect of your life. To keep it simple, there are two mindsets that exist and we are fortunate enough to have the freedom to choose which one we implement in our daily lives. These mindsets are the fixed and growth mindset. The fixed mindset is a limiting mindset … Read more

Is Intermittent Fasting For You?

Let’s start with what exactly is Intermittent Fasting (IF)?Intermittent Fasting is simply going for extended periods of time without eating.There are tribes all over the world who naturally experience IF in some way or some form. Many of them show no signs of age related problems such as cancer, neurodegeneration, diabetes, cardiovascular disease, or hypertension.In … Read more

Avocado Veggie Tuna Salad

Avocado Veggie Tuna Salad

Serves 6-8Ingredients:3 large avocados3 large cans of solid white albacore tuna1 small red pepper, chopped1 small yellow pepper, chopped1 small tomato, diced1 jalapeño, de-seeded and diced1/2-1 cup shredded carrots1/2-1 cup shredded broccolini mix1/2 cup chopped fresh cilantro 2 TBSP extra virgin olive oil2 TBSP lime juicePinch of smoked paprikaCrushed red pepper to tasteBlack pepper to … Read more

Stop Inhaling Your Food 

If you’re a parent, work a high-stress job, or are constantly on the go, chances are you eat quickly; I know that my years of working retail and in the food industry taught me how to devour an entire entrée in under 20 minutes. Eating too quickly might lead to:Overeating. It takes about 20 minutes for … Read more

Head Games

If you’re like me, you might label yourself as an overthinker. Maybe you find yourself lying in bed at the end of the day and overthinking a decision you made or cringing at a mistake you made years ago.  While that internal monologue can be healthy, it’s important to monitor that small voice in your … Read more

What You Need To Know About Zinc

As a trace mineral, Zinc is necessary but is not needed in large quantities. Zinc is consumed in small amounts and plays a role in cell growth, healing, building proteins and a healthy immune system. It helps 100+ enzymes perform chemical reactions in our bodies!Meeting your needs for zinc can be accomplished through a proper … Read more

OMEGA 3 FATTY ACIDS

OMEGA 3 FATTY ACIDS

Omega 3 Fatty Acids, specifically from fish and shellfish have been shown to offer many health benefits. The average diet here in America does not usually ensure that the average adult consumes enough. As a result, fish oil supplements have become very popular. Fish oil MAY offer many benefits including: ● Heart health (Improving cholesterol, lower … Read more

Is Grilling Your Meat…Unsafe???

Is Grilling Your Meat…Unsafe???

It’s that time of year! The smell of the grill alone….anyone else drooling already? Let’s get right to the truth of the matter…It doesn’t matter what you put on there. Burgers? Steak? Sausage? Seafood? Veggies? Watermelon? Grilling makes food taste ah-may-zing. Yep! Even watermelon! But the grill doesn’t just make your food taste awesome, it offers some decent … Read more

Firecracker Chicken Meatballs

A little sweet, a little spicy. Tender, full of flavor.Best of all? Easy to make!Protein: 17.1Carbs: 23.9Fat: 4.3Calories: 200Prep time: 15Cook time: 12-15 minutesServes: Makes about 24 meatballs(Nutrition info based off of 3 meatballs per serving)Ingredients: For the meatballs:2 lb lean ground chicken breast2 large eggs1 cup panic breadcrumbs4 tsp minced garlic1 tsp onion powder1/2 … Read more

Do The Work….There’s No Magic Pill

Before my time at First Capital Gym, I spent a few years working on the side at a GNC. During this time I was able to impact many customers and inform them on which supplements were worth their time and money and which items were not. Let me be very clear, there are plenty of … Read more

Think Of Your Training Like Spending Money

Let’s think of training in terms of something that will make sense to all of us: Money. In life, ifwe overspend, we’ll find ourselves in a difficult situation. If we save our money and spend itwisely we may be in a better position to pay bills when necessary.Picture it like this: I give you $100 … Read more