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At First Capital Gym, we strive at meeting people where they are at with their fitness levels.  In our Small Group Personal Training

Lots of times, to achieve goals, you need to eliminate things instead of adding more tasks. For example, if someone were trying to

Ingredients: 2lbs. Ground Bison (80-90% lean) Diced Jalopenos 1/2 cup real turkey bacon bits 4 slices of American Cheese, folded into quarters 2

Last week, we talked about the benefits of the kettlebell swing.  If you didn’t read it, check it out here>> https://www.firstcapitalgym.com/kettlebell-swing-an-awesome-exercise-for-fat-loss/ How can

If fat loss is your main goal, without a doubt, your nutrition & lifestyle is going to make or break you.  Ourselves and

Let’s start with what exactly is Intermittent Fasting (IF)? Intermittent Fasting is simply going for extended periods of time without eating. There are

Spaghetti squash 2lb shrimp- pre-cooked, deveined and tails removed 1 pack turkey kielbasa Celery- chopped Green pepper- diced I3.5 oz can of diced

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

2 cups of cooked quiona 2 cups of beans of your choice (northern, black, red, or kidney beans. I used a combo of