Watermelon Salsa

1/3 C Cilantro, chopped 2 TBSP Fresh Lime Juice Salt and Pepper to taste The following ingredients are all after being individually chopped/or pulsed in food processor (preferred method.) 2 C Watermelon 1 C Cucumber 1 C Tomatoes1/3 C Cilantro, chopped 2 TBSP Fresh Lime Juice Salt and Pepper to taste The following ingredients are all after being individually chopped/or pulsed in food processor … Read more

Train Your Core To Be Stable

When it comes to training your core, situps, crunches, and Russian twists are a thing of the past.  We now know there are more efficient ways of building a strong stable core without potentially hurting our backs. At First Capital Gym, we haven’t programmed crunches and sit ups for years.  Instead, we like to train the … Read more

Soothing Emotional Hunger Without Food

You’ve got a huge deadline at work. Your kids are at each other. Your aging parents need help. Plain and simple, you are stressed. How do you deal with it? Do you stop at the fast food drive through on the way home? Do you gobble down half a bag of chips while zoning out … Read more

Quiona Salad

This recipe is from our good friend Rebecca Coppersmith.  It’s health and taste great! 2 cups quiona rinsed4 mini cucumbers diced2 bell peppers diced1 can artichoke hearts2 cans garbanzo beans2 lemons juiced and zested1 handful fresh Italian parsley chopped 5 fresh mint leaves chopped thinly Salt and pepper to taste Feta cheese for topping Super greens (or any mixed greens … Read more

Summer Training Ideas!

Despite being summer, you can still get some quick training sessions in.  If you’re good with kettlebells, here are some ideas you can do when you’re on vacation! There are a variety of ways to do each example.  You can manipulate the reps, sets, and rest periods based on your skill and time constraints.  First Capital … Read more


INGREDIENTS: 4 chicken breasts- butterflied8 oz ricotta cheese2 C mozzerella1 eggs1 TBSP Italian seasoning (or more depending on preference)Crushed red pepper to tasteBlack pepper8 oz jar of marinara or pizza sauce5 oz package of turkey pepperoni INSTRUCTIONS: Preheat the oven to 400 degrees. In a medium sized mixing bowl, combine ricotta, 1 C mozzarella, egg, and seasonings. Lightly spray glass … Read more

Loaded Veggie Egg Cups

If you’re having trouble getting vegetables and protein with breakfast, check this out!  20 oz egg whites1 Cup chopped broccoli 4 yum yum peppers1/3 cup fetaSalt and pepper to tastePreheat oven to 350 degrees Lightly grease muffin tin Combine veggies and feta in mixing bowlSpoon heaping spoonful in to each muffin cupPour egg whites over … Read more

5 Minute Red White and Blue Smoothie Bowl

This delicious smoothie bowl has no added sugar and is simple and easy to make! Super filling, incredibly healthy, and sure to cool you off during the crazy heat wave this July 4th!Ingredients3/4 c milk1 scoop protein powder1/2 c fresh spinach2/3 c frozen cherries1/3 c granola3-4 fresh strawberries1/4 c fresh blueberries2 T shredded coconut, unsweetened1 banana, … Read more


Besides CONSISTENCY, another BIG C word at First Capital Gym is COMMITMENT.  Commitment to a process.  Commitment to goals.  Commitment is everything!  Weight loss, gaining strength, being healthy, and eating right is not a 3 month program, 6 week challenge, or can be purchased in a DVD set.  No, it’s a commitment. Take Jamie.  A year … Read more

Almost Half Way Through The Year

If you didn’t know, next week is half way through the year.  Remember back in Januray when I wrote about goals for 2019?  If you don’t remember or weren’t part of our email list, I would read this first>> https://www.firstcapitalgym.com/what-are-your-goals-in-2019/ For me personally, I’m hitting the majority of them and I can tell.  I feel better … Read more

More Than Just…Eat Less, Move More

Move than just eating less moving more

Did you know there is actually a website called “faddiet.com”? You’ve got cabbage diets, lemon cleanses, the amputation diet…you know, the one where you just cut a limb off. Just kidding. But seriously. There are a million diets that mostly suck and the majority are silly and restrictive. There are a few decent ones, like the … Read more