Growth Through Discomfort

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

Sausage, Spinach, and Feta Egg Casserole

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

Keep Your Plumbing In Good Order

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

Three Ways To Get Stronger

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

A Quarter of the Way Through 2019

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

3 Variations of the Squat With Kettlebells

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

Lemon Chicken Skewers with Tzatziki

York P Fitness Recipes

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

Kettlebell Press First Capital Gym

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

Kettlebell Clean

Kettlebell clean technique First Capital Gym

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

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