Big Mac In A Bowl

(With Turkey Burger)Ingredients: For the “Burger”: 1 lb. lean ground turkey burger1 TBSP yellow mustard1 tsp garlic powder1 tsp sea salt1/2 tsp smoked paprika1/4 tsp ground black pepper1 tsp pickle juice For the salad: Thousand Island dressing from Primal KitchenRomaine lettuce ( 2 hearts, chopped)1 cup diced Roma tomatoes1/3 red onion (or as much as desired)Pickles halved or diced  Brown … Read more

“You Gotta Try This New Diet……..”

We’ve all been there. You meet a friend for lunch and they’re raving about this new diet they’re on. Before jumping on the band wagon ask this one question…. “How long have you been doing this diet CONSISTENTLY?” If it’s less than three months, reconsider taking their advice. Even if it’s been three months, keep in mind, what works … Read more

High Intensity Interval Training

High Intensity Interval Training (HIIT), like strength training is a must when it comes to fat loss.  I would like to add though, if you’re new to fitness, I wouldn’t recommend HIIT at first.  HIIT is where you go at a max intensity (sprint, air dyne bike, sled push) for 10-30 seconds with a long … Read more

Metabolic Resistance Training

When it comes to fat loss, metabolic strength resistance training should be the top priority.  This doesn’t mean standing at a cable column doing bicep curls, tricep extensions, or doing a machine circuit.  You want to pick exercises that use large muscles groups and multiple joints. If you’re training is intense enough, you’ll end up increasing … Read more

Zucchini Turkey Burger With Lemon Yogurt Sauce

Serves 5 Burgers: 1lb turkey burger1 large zucchini, grated1 egg2 tbsp fresh chopped parsley2 tbsp fresh chopped mint1 minced garlic clove1/2 tsp cayenne pepper1/2 ts ground cuminSea salt and black pepper to taste Lemon Yogurt Sauce: 1 7oz container of plain greek yogurtThe zest and juice of one lemon1 tbsp extra virgin olive oil Sea salt and black pepper to … Read more

My Day With Charlie Weingroff

Last Friday, I traveled to New York to work with one of my mentors, Charlie Weingroff.  Charlie is a world renowned physical therapist and strength & conditioning coach and I have been following him since 2011.  His Training=Rehab Rehab=Training DVDs should be a part of every physical therapist & strength coach/personal trainer’s collection .  To say … Read more

Is Your Diet Broken?

Most of us are familiar with these popular slogans or buzz words: “Just eat whole foods.” “Eat more fat and drop the carbs” “If it doesn’t come from the ground or doesn’t have a mother; don’t eat it.” “If it doesn’t run, swim, or fly…or isn’t a vegetable don’t eat it.” It’s easy to try to simplify healthy, mindful eating … 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

Kettlebell Fat Loss Complex 2

York Pa Gym - Kettlebell Complex for Fat Loss

On Monday, Jane showed a challenging double kettlebell complex.  If your double kettlebell work needs work or you never done them, sticking with one kettlebell is your best option. In the complex below, Jane demonstrates:             1 Swing             1 Clean             1 Squat             1 Press             Switch to the other side   Depending on your fitness level, you could choose … Read more

Mixed Berry Baked Oatmeal

​3 cups quick cook oats2/3 cup brown sugar1/3 cup coconut flour1 tsp ground ginger2 tsp baking powder1 tsp salt2 eggs2 cups milk1/4 cup extra virgin olive oil1 tsp vanilla1 cup each:BlueberriesBlackberriesStrawberriesRaspberries Preheat oven to 350 FLightly grease 9×13” glass baking dishCut up fruit to desired sizeCombine all ingredients except berriesGently fold in berriesBake at 350 … Read more

Double Kettlebell Complex for Fat Loss

Last week, we talked about complexes and how effective they are at building strength and fat loss.  In last week’s example, Jane demonstrated a single kettlebell complex.  1 bell is great but 2 are better.  In this example, Jane shows off a great double kettlebell complex.   If you notice, the time it takes to complete … Read more

Tactical Strength Challenge

3 coaches from First Capital Gym competed in StrongFirst’s Tactical Strength Challenge.  The Tactical Strength Challenge is held throughout the whole country.  It tests your max deadlift, max pull ups, and max kettlebell snatches.  For women, there is two weight classes and for men, just one. To say First Capital Gym represented the York area well … Read more


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