He Lost 7 Pounds With These 3 Action Steps

Lose weight York

When someone begins their trial or 6-Week Personal Training Experience at FCG, we’ll start off with a quick 45 minute Strategy Session (consultation). During the strategy session, we’ll discuss 3 action steps that we would like them to do OUTSIDE THE GYM. Where people go wrong when they first start is that they think that because their … Read more

First Rule Of A Coach

coaching York Pa

As a coach, there should always been a #1 rule: Do no harm.If people are putting their trust in us to help them along their health and fitness journey, we should honor that trust by making smart decisions for them. Reducing the risk for injury is paramount. I’ve always preferred the idea of reducing the … Read more

Starting Your Exercise Journey

Fitness journey York Pa

Where should you start on your exercise journey? What should you do? How do you do it? Picture yourself walking into a big, crowded gym full of people who so obviously know what they’re doing. You stare at the equipment and then decide you will just come back another day. Having a coach in your corner can drastically change … Read more

An Antioxidant Powerhouse That Supports Your Immune System

An Antioxidant Powerhouse That Supports Your Immune System

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

Calorie vs Nutrient Dense Foods

Calorie vs Nutrient Dense Foods

Something we all have in common is that nutrition is vital to our daily function and overall health. That doesn’t mean we are all the same. Nutrition looks different from one person to the next. It’s important to understand that what your neighbor did to lose 20 pounds might not be the answer for you. … Read more

What Everybody Hates But Should Be Doing

For most, the thought of meal preparation and tracking food is a nightmare.But learning what we are eating and how much gives us priceless information about our nutrition. We can gain a real understanding of what we are putting into our bodies and ultimately how it is affecting our body composition, sleep and performance. The … Read more

Are You Looking To Get In Shape & Healthy

Are You Looking To Get In Shape & Healthy

If you scroll through social media during January, you’ll notice a lot centers around fitness, weight loss, supplements, and miracle shots.  If you’re somebody starting out and has no idea what to do, this can be so daunting and confusing, you may not even want to start.  What I’m going to do is simplify this for … Read more

Your Body Needs This To Thrive

Protein is king when it comes to our health, function and performance. Protein is the master key to well-rounded nutrition. Most people are missing the mark because they don’t consume enough on a consistent basis. Protein is involved in many bodily functions including: ● Growth, repair and health of tissues (muscles, tendons, hair, skin, nails, etc) ● Helps … Read more

Optimize Your Recovery With This

Workoput shake

Something that is usually overlooked is the importance of post workout nutrition. It is key to jumpstarting your recovery after your workout.Protein synthesis, our body’s process of making new proteins, is what contributes to our muscle recovery and growth. Protein synthesis spikes immediately and can stay elevated above our normal level for 24-36 hours following … Read more


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