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- 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
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
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
1 32oz bag of frozen mixed vegetables1 Medium Head Of Cauliflower2 lb lean ground turkey burgerFamily Size Can of Tomato SoupMilkButterS & PSour Cream (Optional)Mashed CauliflowerCook the cauliflower for 12-15 minutes or until very tender. Drain and discard all of the water (the drier the cauliflower is, the better). Process in food processor until mashed … Read more
If you follow First Capital Gym’s social media, you’ll see we have the majority of our members swinging kettlebells. The kettlebell swing is an excellent exercise for conditioning, fat loss, and building strength. For the kettlebell swing to be effective, you need to first learn how to hip hinge or deadlift correctly. The deadlift or hip … Read more
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
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
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
“I want to lose weight”…..” “I want to get in better shape”….. “ I have a wedding and want to look good in my tux or dress” These are all great but lets’ first look at 2018 and all that has happened. What happened that was good and bad? What did you learn? What are you … Read more
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
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 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
So far, we have showed you several ways to perform the split squat. If the split squat is new to you, again, we recommend doing the easiest version. Just to refresh your memory, the examples are right here: Now, if you’re able to do a good amount of weight and you don’t feel like progressing … Read more