The holiday season is full of temptations that can make you lethargic, heavier, and feel horrible. Below are some favorite holiday drinks that will do just that!Peppermint White Hot MochaCalories: 520Carbs: 75gSugar: 74gProtein: 15gFat: 19g Peppermint Hot ChocolateCalories: 440Carbs: 62gSugar: 46gProtein: 13gFat: 16gCaramel Apple SpiceCalories: 380Carbs: 77gSugar: 70gProtein: 8gFat: 1gChestnut Praline CreamCalories: 350Carbs: 41gSugar: 41gProtein: 13gFat: … Read more

Asian Turkey Sliders

  Nutritional info per serving:Calories: 270Fat: 14gCarbs: 11gFiber: 2gProtein: 26gIngredients· 1 tablespoon peanut or vegetable oil· 2 pounds ground turkey (not lean)· 1 large egg· 1/3 cup plain breadcrumbs· 3 scallions, thinly sliced· 1 tablespoon Asian fish sauce· Large pinch crushed red pepper flakes· Kosher salt and freshly ground black pepper· 1/4 cup hoisin sauce· 24 … Read more

Pork Chop Pear and Bitter Lettuce Salad with Maple-Dijon Vinaigrette

Maple-Dijon Vinaigrette· 2 tablespoon apple cider vinegar· 1 tablespoon maple syrup· 1 tablespoon Dijon mustard· 2 tablespoons minced shallots· ¼ cup extra-virgin olive oil· Kosher salt and freshly ground pepper to tasteSalad· 1½ pounds thin boneless pork chops (about ½ -inch-thick)· Kosher salt and freshly ground black pepper· 2 tablespoons extra-virgin olive oil (or any … Read more

The Core Is More Than Your Abs

You’ve heard how important it is to keep your core strong. But if you think that means tons of time on your back performing sit-ups and crunches, think again.The core involves so much more than your abs – and a more engaging set of exercises to keep it shipshape.It’s your entire midsection, including your hips … Read more

4 Fitness Facts to Fuel Your Fire

If you’re 40 or over, becoming fit or staying fit is more important than ever.  If you haven’t started yet, no problem.  These four subjects are not only relevant but also crucial, whether you’re considering starting a fitness routine or you’re already on your fitness journey. No. 1: The Importance of Muscle If you want to age … Read more

Importance of Fiber

Eat more fiber, they say, and for good reason too. Consuming adequate amounts of fiber is very important for our overall health and particularly, our gut health. There are two main types: soluble and insoluble and typically comes from indigestible parts of plants. Even though we cannot digest it, fiber travels through our digestive tract … Read more

Honey-Mustard Broiled Salmon

Honey-Mustard Broiled Salmon

Here’s a fast delicious dinner that covers all the nutritional bases — protein, omega-3s, antioxidants, fiber.Ingredients•1 lb small potatoes, halved•1 12-ounce bag pre-cut broccoli florets•2 medium bulbs fennel, each cut into 8 wedges•4 tbsp olive oil•2 tbsp lemon juice•2 tbsp water•Salt and pepper•4 (5- to 8-ounce) salmon fillets•2 tbsp smooth Dijon mustard•2 tbsp whole-grain mustard•1½ … Read more

Exercise Is Your Friend Against Arthritis

Exercise Is Your Friend Against Arthritis

Arthritis, with its joint pain and stiffness, affects over 350 million people globally and is a leading cause of disability.  Yet, there’s a myth that exercise could make it worse. Let’s bust that myth right away! Exercise is actually your friend in managing arthritis. The Mayo Clinic states, “Exercise is crucial for people with arthritis.” Here’s … Read more

September 2023 Challenge

Two times throughout the year, FCG holds an in house challenge that raises money for a charity. To be honest, these are two of my favorite times of the year because I like seeing where your hard work at the gym pays off.The challenge will be Saturday September 23rd at 9AM. The cost to enter … 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, if we overspend, we’ll find ourselves in a difficult situation. If we save our money and spend it wisely we may be in a better position to pay bills when necessary.Picture it like this: I give … Read more

8 Questions You Should Ask Yourself

Question personal trainer York Pa

Summer is coming and it’s good to reflect on where you’ve been and where you are going as 2023 moves forward.Are you meeting your goals?Do you have more goals to achieve this year?Do you even have goals?Goals are hard to achieve when you don’t have any and getting results is even harder. The alternative is … Read more

Vitamin C

vitamin c article

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

Lemon Chicken and Rice Soup

Easy Rotisserie Chicken soup with rice, veggiesand lemon for a little zing.Winter comfort food all the way!Prep time: 20 minutesCook time: 20 minutesServings: 8Calories: 240gCarbs: 33gProtein: 17gFat: 4gIngredients:6 cups chicken broth1/2 TBSP minced garlic1 small onion, chopped fine2 cups celery, chopped2 cups carrots, chopped2 bay leaves1 TBSP dill1 lemon, juiced1/3 C basmati riceSalt and pepper … Read more