Split Squat Correction #1

On Monday, we showed you 4 variations of the split squat.  With these variations and the ones we will show you, some common issues arise when people have trouble performing them.When new members come to us from other gyms, most of the time, the biggest issue is the set up.  This is true to not … Read more

Veggie Pinwheels

These were a pretty big hit at our recent open house! Thank you to everyone who came out! As requested, here is the recipe! Veggie Pinwheels Ingredients: 1 (8 count) pack of spinach tortilla wraps 1 (8 ounce) container of whipped cream cheese 1 packet of ranch seasoning mix (I used the store brand generic) … Read more

Foam Rolling

Foam rolling and other soft tissue techniques have been a staple in our programming for years. Foam rolling has caught on to the masses in recent times. You may even see them in big box gyms now. At First Capital Gym, we instruct our members and athletes to use the roller to find tender areas … Read more

Kettlebell Push Press

The Kettlebell Push Press is one of our favorites at First Capital Gym.  We feel it’s a great exercise for overall for strength and an excellent substitute for athletes who can’t Olympic lift.  You could also use as part of a complex or conditioning circuit. With the push press, you want to coordinate the lower … Read more


The TRX Row is a great exercise.  This is a STAPLE at First Capital Gym. Since using the TRX back in 2010, I have yet found somebody who couldn’t perform them. If somebody had an issue performing them, they were usually doing them incorrectly or their set up needed help. Common issues we see with … Read more

Recipe: Beef Tortillas

Beef Tortillas Ingredients: 3lb beef chuck roast 1 bunch of cilantro 6 cloves garlic 1 lime 1 tsp oregano 1/4 cup dried onion 1 cup beef broth 2 TBSP tomato paste 16 oz jar of picante sauce 1 TBSP chili powder 1 tsp cumin Place roast in instant pot or crock pot. Mix all remaining … Read more

Congratulations to First Capital Gym coach Amber

Congratulations to First Capital Gym coach Amber for successfully completing The Precision Nutrition Level 1 Certification.  This certification is one of the top certifications in the fitness industry.  Amber has spent months and long hours to complete this.  Anytime she had a half hour or so, she was studying for this. As a person who … Read more

November 6 – Healthy Recipe

I remember as a kid, my family and I would go to Willow Valley for their breakfast smorgasbord. While I waited for my omelet to be made, I would always have a plate full of tater tots to eat. Tater tots tastes good but not the healthiest choice. Cheesy Cauli-Tots is a better choice.​​​​ ​ ​Last week, … Read more

November 5th Fitness Tip

Like we mentioned last Thursday in our daily email, November & December are months where fitness goals sometimes takes a back seat. Again, not a good idea. With time sometimes being the issue (unless you train in the morning), you need ​​​​something that is quick & efficient. ​ Here is an example of something you could get in … Read more

How long have you been training?

Best York Fitness Training

I began my journey into strength training around 19. I decided to take it to the next level and turn my passion into a way to help others in the last couple of years. I received my StrongFirst Level 1 Kettlebell certification in September of 2016, and also became a Certified Functional Strength Coach in … Read more

Small Group Training Explained

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