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

Sitting Machines & Artifacts

Drive (sit) to work.Sit at work.Drive (sit) back home.Sit and eat dinner.Drive (sit) to gym.Do a machine (sit) circuit.Drive (sit) back home Sitting is considered one of the top killers in America today.  I hope people by now realize the importance of movement throughout the day and the dangers of sitting.  What I think most people … Read more

Post Workout Snack Idea

Looking for a quick and simple breakfast/post workout snack with no added sugar? It doesn’t get much easier than this!Ingredients:1 medium bananaA few walnuts- crushedCinnamonCut banana into slices and place in a microwaveable bowl. Sprinkle with cinnamon and microwave for a minute to a minute and a half. Top with crushed walnuts and enjoy! Need help … Read more

Single Leg Deadlift

The single leg deadlift is another “go to” exercise at First Capital Gym.  It is a great exercise for the hips, core, and legs.  It’s also a great stabilizing exercise as well.  Whether you’re a person just trying to get in shape, look good, or an athlete, the single leg deadlift should be in your … Read more

Pre/Probiotics- What’s The Deal?

If you turned on the tv in the last few years or been down the drug aisle at the grocery store, you’re probably aware of Probiotics. You’ve also probably heard how great they are for you- BUT- just what are they? Let’s start here:  Probiotics- A microorganism introduced into the body for its beneficial qualities. … Read more

2019 Right Around the Corner

2019 is obviously right around the corner.  With the New Years comes New Year’s Resolutions.  If I were to bet, most of the resolutions include something to do with fitness & health, whether that be losing weight or just getting stronger.  I’m all about new starts and trying to achieve goals!  With that being said, … Read more