What is Small Group Training? You might have heard it as Small Group Personal Training or even Semi Private Training. It’s really the same thing. What it is not is personal or private training. That is done 1 on 1. At First Capital Gym, it’s defined very simple: 1 coach/trainer for a small group up … Read more
Have you ever seen the movie Argo? Do you remember the scene where people are putting back together shredded documents? There’s literally 100s of pieces of paper and people putting them together. Great scene. Great movie. What does the movie Argo have to do with fitness, strength & conditioning, and health? Let me explain. For … Read more
So I just recently watched Sicario 2 this weekend and I’m totally pumped up. I actually changed what I wanted to email about. So instead of talking about the benefits of foam rolling, we’re going to talk about power You probably know that use lose power as we age. What you probably didn’t know is … Read more
We have been getting a lot questions on what to do when you can’t make your training sessions. Sometimes weather and something called life get in the way. Now you could take the day off which is fine because as you know, recovery is a MUST for you to achieve your goals. But let’s say … Read more
At Method Strength & Performance, we will teach the kettlebell jerk after the Push Press. The kettlebell jerk is great for power, strength, building muscle, fat loss, and conditioning. There’s definitely a learning curve with this movement but it’s well worth it. Check out the video below to see what a kettlebell jerk looks like … Read more
When it comes to programming, the kettlebell push press is one of our favorite. It’s a great exercise to throw in during a complex and awesome at building total body power! If you been training with me for any length of time, I choose exercises that’s going to the most bang for your buck with … Read more
Here’s a delicious recipe to start your day off right. You will love it! 2 Large RIPE Bananas 4 Eggs 2 Scoop of Chocolate (or Vanilla) Protein Powder Blend all ingredients in blender or food processor Spray pan with coconut oil and cook about 2 minutes each side on low to medium heat. Keep … Read more
The deadlift comes in at #1 on our list and for many reasons. We program the deadlift for everybody whether you’re an athlete, a mom trying to lose weight, looking to get in shape, or coming off an injury and want to get moving again. We think it’s the greatest functional exercise there is to … Read more
The kettlebell swing comes in at #2 on our list for the most effective exercises. The kettlebell swing checks a good many boxes as far as effectiveness. Builds strength & power Loosens the hips Great conditioning tool Burns calories Easy on the joints If I were to go back in time 10 years and … Read more
“How much can ya bench” isn’t too important to us. Honestly, unless you’re competing or being tested in the bench press, we really care less. When it comes to an excellent upper body strength builder, the pull up ranks at the top. Here at Method Strength & Performance, we look at the pull up … Read more
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
Every January, thousands of people flock to the gym to start their New Year’s Resolutions. It could be fat loss (usually number 1), to run a 5k, or just start exercising. They go to the gym every day and start the latest diet. Sometimes, they’ll even go out and spend a fortune on supplements to … Read more
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
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