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​ 3 cups quick cook oats 2/3 cup brown sugar 1/3 cup coconut flour 1 tsp ground ginger 2 tsp baking powder 1

Last week, we talked about complexes and how effective they are at building strength and fat loss.  In last week’s example, Jane demonstrated

3 coaches from First Capital Gym competed in StrongFirst’s Tactical Strength Challenge.  The Tactical Strength Challenge is held throughout the whole country.  It

For this week, we are going to be focusing on complexes.  Complexes are highly used at First Capital Gym because it’s great for

This past Sunday was Mother’s Day. If you’re a Momma, I hope that means you were able to enjoy the day how you

One of the biggest joys we get at First Capital Gym is watching people succeed when they’re committed to a goal.  Jami has

On Monday, we briefly explained what a circuit is.  If you haven’t read it, check it out here>> https://www.firstcapitalgym.com/circuit-training/  With Monday’s example, we

Ingredients: 3 large avocados 3 large cans of solid white albacore tuna 1 small red pepper, chopped 1 small yellow pepper, chopped 1

One of the main excuses why people don’t go to the gym or workout, is “not having enough time.”  On most occasions, these