Complexes For Strength & Fat Loss

For this week, we are going to be focusing on complexes. Complexes are highly used at First Capital Gym because it’s great for increasing lean muscle, power, strength, endurance, and conditioning. Before showing you a bunch of examples, you need to know what a complex is. A complex is a series of exercises performed one … Read more

Is Grilling Your Meat Unsafe???

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 health benefits to … Read more

Hitting That Inevitable Plateau

Over the course of the last three months we have heard from many people how they tried to step up their nutrition game. Awesome!!!! Congrats on taking the first step in the right direction on your nutrition journey!Now that you are a little ways into you “diet” or if you’ve tried in the past, do … Read more

Kettlebell Training You Can At Home

Single Kettlebell Workout 3 Single Arm Swings 3 Push Presses 3 Squats 3 Single Arm Swings 3 Push Presses 3 Squats This is a great finisher to a workout.  3-5 times with 60-120 second break in between is good. Single Kettlebell Workout 1 Single Arm Swing, Press, Squat, Switch 2 Single Arm Swings, 2 Presses, 2 Squats, Switch 3 Single Arm Swings , 3 … Read more

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

Single DB Circuit

Single DB Circuit

1/2 Kneeling Press x 8-12e Single Leg Deadlift x 8-12e Split Stance Row x 8-12e Goblet Squat x 8-12 Plank w/Hip Extension into PlanksPerform 3-4 times with 30-60 second breaks between sets. 1-2 minutes in between circuits

Sweet Potato Hash With Jalapeños, Apples, “Ham” and Eggs

Fitness recipes York Pa

Roasted sweet potatoes mixed with sautéed red peppers and jalapeños, onion, and apples for a burst of sweetness with all the heat. Served with a side of turkey ham and eggs for a a huge protein punch…if you like it hot, you will not be disappointed! Calories: 448kcal Carbs: 31g Protein: 29g Fat: 23gPrep time: about 15 minutes Cook … Read more

“I’m Not Allowed To Drink Anything!”

Do you ever feel that way? Don’t drink juice. Don’t drink soda. Definitely don’t drink alcohol. Don’t have fun. Just kidding. But seriously, sometimes it certainly feels that way. The truth is, usually one of the first steps when trying to drop a few pounds, is to drop the flavored beverages (aka- empty calories!). Increase your … Read more

Lower Body Workout

This is a great finisher for a lower body dayJumps x 10Mountain Climbers x 10eSquats x 10Lunges x 5eSquat, Crawl, Pushups x 52-3 times through this circuit with 1-2 minutes is recommended

Dumbbell Complex

If you have a few pairs of dumbbells at the house and a stability ball, try this out.​Presses x 10Bridges x 10DB Rows x 10Stability Ball Rollouts x 10Try to complete 3-5 sets of this with 1 minute break in between circuits.