Organic= Better? Or Just Another Gimmic?

Organic= Healthy= Better…Right? Sort of, but not exactly. While buying organic might help you avoid a lot of chemicals, which is super…you might want to think twice before accepting the label “organic” to justify that “organic” pack of fruit snacks. Organic food consumption is on the rise. Sales have increased in the U.S. by 20% each year … Read more

I’m Too Old For That Stuff!

Adult Fitness York Pa

At First Capital Gym, we strive at meeting people where they are at with their fitness levels.  In our Small Group Personal Training & Team Training Sessions, you will see 55+ year olds training with people in their late 20s.  This because we have built in regressions & progressions for each exercise. Speaking of which, we … Read more

Some Like It Hot Jalapeño Bison Burgers

Ingredients: 2lbs. Ground Bison (80-90% lean)Diced Jalopenos1/2 cup real turkey bacon bits4 slices of American Cheese, folded into quarters2 Tbsp GheeDirections: Combine burger, jalapenos (a little or a lot, its up to you!), and turkey bacon bits. I also tossed in a little Smoky Montreal Steak Seasoning as well. Divide burger into 8 sections. Divide each one … Read more

Single Arm Swings

Kettlebell swing York, Pa

Last week, we talked about the benefits of the kettlebell swing.  If you didn’t read it, check it out here>> How can you make a great exercise even better?  Enter the single arm swing! At First Capital Gym, we will progress our members to single arm swings once we feel their swings are up to par. … Read more

Intermittent Fasting

Let’s start with what exactly is Intermittent Fasting (IF)? Intermittent Fasting is simply going for extended periods of time without eating. There are tribes all over the world who naturally experience IF in some way or some form. Many of them show no signs of age related problems such as cancer, neurodegeneration, diabetes, cardiovascular disease, or hypertension. In … Read more

Spaghetti Squash Jambalaya

Spaghetti squash2lb shrimp- pre-cooked, deveined and tails removed1 pack turkey kielbasa Celery- chopped Green pepper- dicedI3.5 oz can of diced tomatoes with chili peppersTBSP Minced garlicCajun seasoningExtra virgin olive oil Cut spaghetti squash in half- but not length wise. Cutting it this way will give you longer more spaghetti like strands. Brush with EVOO and … Read more

Binge Eating

Binge Eating- Over eating paired with a loss of control. For some people, they can go days and weeks without binging, and then BOOM! Cycles of eating to excess and feeling out of control. It makes people feel guilty, ashamed, and full of regret.Binge Eating Disorder affects an estimated 2.8 million adults in the United States, and it’s the most common … Read more

Quiona and bean burger

2 cups of cooked quiona 2 cups of beans of your choice (northern, black, red, or kidney beans. I used a combo of all) 1/2 cup of peppers and onions that have been cooked 1/2 teaspoon cumin 1/4 teaspoon chili powder 1/4 teaspoon paprika Salt and pepper to taste Place beans, peppers, onions and spices in food processor or blender. Blend until … Read more

Progressions to Kettlebell Deadlifts

Like we mentioned last week (and plenty of times before that), the deadlift or hip hinge is an excellent exercise to work the posterior chain (muscles you can’t see), build strength, burn fat, and save your back.We also showed you examples of how we progress the deadlift, starting with patterning and then eventually to kettlebells. … Read more

Time to Get Back in Charge

                I know you’re used to the “look at me, I’m awesome” posts that you see on most social media outlets.  When you work as a trainer in the fitness industry, MOST people think you workout and eat great all the time and our life is perfect.  Why wouldn’t you think that?  It’s in front … Read more