Chicken Pancit

Chicken Pancit

Pancit is a Filipino dish typically made with pork, vegetables, and thin rice noodles. It’s packed with flavor, pretty low in calories, and best part…it’s pretty filling as well. We swapped out pork for chicken in this adaptation. Calories: 372kcal Carbs: 44g Protein: 28g Fat 9g Prep time: 30 minutes Cook time: 15-20 minutes Serves 5Ingredients: 1.5 … Read more

4 Ways To Get Better Sleep

Get better sleep york

Getting a good night’s sleep is extremely important to not only your fitness goals, but your health.  Like working out and eating better, you have to make sleep a priority.  One could argue that it will make or break your fitness goals.    According to a WebMD study, just some of the consequences of not getting … Read more

Taco Breakfast Bowl

A great breakfast option packed with flavor!Scrambled eggs and taco meat with a side of hash browns and salsa.A yummy treat your family will be asking you to make over and over again! Ingredients: For the taco meat:1 lb ground turkey1/2 cup tomato sauce1 tsp chili powder1 tsp cumin1 tsp smoked paprika1 tsp garlic powderSalt and pepper … Read more

The Seven Things That I Do (And Don’t Do) To Help My Back

Last week, I wrote an article on an injury that I sustained back in 2010 that completely changed my life.  If you haven’t read it, check it out here:  https://www.firstcapitalgym.com/how-a-back-injury-changed-my-life-forever/ Last Saturday, one of our newer members came to me to talk about my story.  He didn’t know that it happened and asked if I ever have … Read more

Honey Sambal Chicken

Chicken breast sliced thin and coated in a delicious honey and samba sauce for a spicy sweet taste that is sure to satisfy. Prep Time: About 20 minutesCook Time: About 40 minutesServings: 4Calories: 410-448kcalCarbs: 26-30gProtein: 49gFat: 10-15g (The nutrition information is an estimate for the recipe as it is written. If you change the number of servings … Read more

Some Simple Squat Variations

This month, our goal is to help you out with some basic exercises you do at the gym Last week, we looked at some regressions to basic lunges and pushups.  If you missed that, check it out here https://www.firstcapitalgym.com/quick-fixes-for-lunges-pushups/ This week, we’re going to look at some squat regressions.  Squatting is a great exercise when done right. … Read more

Turkey Bulgogi

Bulgogi is a Korean dish that is typically made with either sirloin or ribeye. The meat is sweeter in flavor, given an extra hint of sweetness from the Asian pear. I’ve switched this up a little to keep it a little more calorie/weight-loss friendly. Prep Time: 20 minutesCook Time: 30 minutesServings: About 5Calories: 399kcal     … Read more