The Turkish Getup

Looking for an exercise that’s challenging and gives a lot of bang for your buck?  Look no further than the Turkish Get Up (TGU).  The TGU requires mobility and stability throughout the whole movement.  It requires mobility in the ankle, hips, t-spine, and shoulders.  We use it mostly as a warm up exercise but have … Read more

We want you to Move!

At First Capital Gym, we want you to move.  You were not designed to sit around all day.  We definitely don’t want you sitting at the gym.  During the Initial Assessment/Strategy Session with our new members, I often joke about the person who drives to work, works at a computer, drives to the gym, and … Read more

Support Hope for Hudsen

Method Strength & Performance is hosting another Kettlebell Swing Workshop!!!! The Kettlebell Swing when performed correctly is an amazing tool for torching fat, building lean muscle, and improving over all conditioning!!! Saturday, March 11 at 9 AM – 11 AM Pleasureville United Methodist Church 2606 N Sherman St, York, Pennsylvania 17406   We are super … Read more

November Newsletter

I hope everyone had a great Thanksgiving! I just wanted to take some time to go over some of the good things that have happened in the last few months, as well as some personal goals of mine for the upcoming year. I wanted to say thank you for all the hard work that everybody … Read more

A New Success Story

Hello, I am Rebecca. I have been training with Ryan for the past 7 months and the progress I have made with strength, weight loss, and endurance is incredible. First, a little background. I have been active my whole life, in one way or another. I started playing softball when I was 9 years old … Read more

Kettlebell Swing workshop

  Saturday, November 12 at 9 AM – 12 PM 2606 N Sherman St, York, PA 17406-2330, United States   Learn the exercise that accelerates fat loss and builds explosive power! Learn from the BEST kettlebell instructors in the area! Learn ways to incorporate the swing in your program now! We will cover the kettlebell … Read more

Amber’s Journey

Recently I completed the Strong First level One Kettlebell Certification under the guidance of Method Strength & Performance owner Ryan Zuver. But let me take you back a bit and give you a little back story leading up to current day. This is going to be a long one, but stay with me. It gets … Read more

Why I Use Kettlebells

In the setting where I train, I work with a variety of people.  I’ve worked with kids as young as 8 years old to an 89 year old man.  I work with people who are injured to athletes competing in sports.  Moms, dads, grandmas, and grandpas have all trained with me.  As I continue to evolve my programming and as a trainer, I have found somethings work better for me than others.  In 2012, I was introduced to kettlebells by Joe Sansalone.  Needless to say, in addition to the Functional Movement Screen, the kettlebell has made the biggest impact for me and others.  After 4 years and a level two certification in the Strong First system, my only regret is that I did not start using kettlebells earlier in my career.  Kettlebells are a great training tool and you can find hundreds of articles that support their use from fat loss, to performance enhancement, to physical therapy.  Below are the reasons that I use kettlebells for myself and others.

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5 Tips for Finding the Right Trainer

I chose to write about this based on a Facebook post I read. A woman stated that she wanted to start lifting weights and asked where she should train. I read the responses and felt like there was no effective direction in helping this young woman. I can imagine the process to be a little overwhelming with all the choices.

Below are five tips to think about when the finding the right personal trainer for you.

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Thinking of Training with Kettlebells? 5 Things You Need to Know

Training with kettlebells provides many benefits whether its fat loss, increased muscle tone, rehab from an injury, or performance enhancement. With its compact size, you can take it pretty much anywhere to train. It’s a great tool that I use with pretty much everyone that I train including myself. Here are some tips I think you should know when training with the kettlebell.

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