Do you recall the Adam Sandler movie ‘Click’, where Christopher Walken gives him a universal remote and he’s able to control time? Wouldn’t it be great if there was a remote with a pause or rewind/undo button to undo all the crap we ate or workouts we missed? (Among other things!) PAUSE: “I’ll get back to … Read more

I have been going to my church, Pleasureville United Method Church, since I was born.  Along with trying to be a better Christian and person, I think of ways of trying to help others when I learn something new.  Yesterday was one of those days. Every Sunday, we are handed a bulletin with a guide that … Read more

Serves: 8 Ingredients:1 tsp evoo1/2 very finely chopped onions12 oz ground turkey sausage5 oz baby spinach8 eggs1/2 skim milk1 cup feta Salt and Pepper to taste Directions:Preheat oven to 325 Fahrenheit.Spray an 8×12 with non-stick cooking spray. In a large skillet, heat olive oil over medium- high heat and saute onions until they start to brown. Usually takes about … Read more

 Food is not just meant to keep us alive as some would like us to believe. Food is also meant for pleasure, it’s used for cultural experiences, and can be a big part of a family dynamic. Saying no all of the time isn’t just unsustainable but also not really very much fun. Most often eating … Read more

Did you know… Getting enough fiber in your diet plays a huge part  in disease prevention and your overall health….and…bonus points…it keeps your plumbing in good order. Thanks fiber! Did you also know… Fiber supplements or fiber supplemented foods (for example, yogurts and cereals claiming to be high fiber), do not provide the micronutrients, phytochemicals, and water that … Read more

During one of our Small Group Training sessions last week, I saw one of our members struggle with his last couple reps of pullups.  He said to me that it wasn’t getting any easier and asked me if I have any suggestions.  My answer surprised him.  I told him to “regress” to an assisted band … Read more

Check out one of my favorite salad variations inspired by a visit to Pret a Manger in Manhattan. Ingredients: 1 lb. Shredded chicken breast 2 Medium sweet potatoes, diced 1 14oz can of chick peas, drained, rinsed, and patted dry1 Cup dry quinoa, rinsed and drained 1 Extra Large bunch of Spinach, chopped 1 Avocado 2 1/2 TBSP Olive oil 1 1/2 tsp … Read more

I can’t believe that it’s April 1st.  It’s a quarter of the way through the year.  I went back to the blog I wrote for Jan 4th about goals for the 2019 season.  If you have not wrote any goals and need some help, check it out right here >> https://www.firstcapitalgym.com/what-are-your-goals-in-2019/ To hold myself accountable, I … Read more

We’re going to end the month with three variations of the squat using kettlebells.  These are the rack, goblet, and front squat.  The goblet squat, named after Dan John, is a great exercise to start teaching people how to squat correctly. If you have a solid clean, the rack squat is an excellent exercise that … Read more

A few years ago, I went to either a circus or carnival up in Hershey.  Not sure if there is a difference but I know I went to one.  During one of the acts, some of the performers were juggling kettlebells.  It was pretty impressive.  What does a trip up to Hershey have to do … Read more

What is Grass-fed beef and is it healthier for me? Does grass-fed mean it is organic as well? The common sense answer to the first question grass-fed beef is beef that comes from cows that have been…you guessed it, grass-fed…for their entire lives. But is it healthier? The short answer is yes. Beef from grass-fed cattle has a … Read more

Ingredients:1 1/2 pounds chicken breast, cut into approximately 1 inch cubes 3 tablespoons fresh lemon juice 1 tablespoon red wine vinegar 1 tablespoon extra virgin olive oil 2 cloves of garlic, minced 2 teaspoons dried oregano 1/2 teaspoon dried parsley 1/2 teaspoon coriander 3/4 teaspoon kosher salt 1/8 teaspoon black pepperTzatziki Sauce1 cup peeled and diced English cucumber, about 1/2 of a cucumber 1 1/2 … Read more

The Kettlebell Press (single & doubles) is an outstanding total body exercise that can build tremendous strength.  Notice we said, total body.  In order to get stronger, obviously, you need to press more weight.  To press more weight, there definitely is some techniques that needs to be in place for this to happen.  First of all, … Read more

Would you like to press a heavy kettlebell?  Yes! Would you like to squat two kettlebells at one time?  Yes! Would you like to put together a clean & press conditioning circuit?  Yes! Great, but in order to do this, you must be able to clean the bell first. The kettlebell clean is that necessary skill that needs to … Read more