Articles

Pre-workout supplements.  Which one is best? Which one should I take? The truth is, there isn’t a perfect answer. I’m sure you aren’t surprised. Unfortunately I could send each one of you home with a sample of any pre-workout and I’d be willing to bet that half would say they loved it and half would … Read more

Ingredients:Meatballs•1 egg•1/2 tsp salt•2 tbsp milk•1/4 cup breadcrumbs•1 lb ground chicken/ tukey/ or beef•1 tbsp gochujang paste or srirachaThe Korean BBQ Sauce•1/2 cup coconut aminos•1/2 cup water•2/3 cup brown sugar•3 tbsp rice vinegar•2 tbsp gochujang (substitute with sriracha) •1/2 tsp white pepper powder•4 garlic cloves, grated•1 thumb sized ginger, grated•1 tbsp corn starch•1 tbsp waterInstructions:The … Read more

We’re going to continue discussing supplements that can offer additional relief during the boom and bloom of Springtime allergy season. Last week, we included information on Vitamin C and Quercetin and how they can have an antihistamine effect within the body. This week we’ll look at other supplements that may be useful to us both … Read more

WATER. Did you know in terms of importance to our health, it comes in second only to oxygen. In super, EXTREME cases, the human body can survive up to 6 weeks without food, but only one week at most without water. While we know it’s important, the majority of us are not drinking our fair share. Especially over … Read more

The more processed a food is, the more the nutrient density decreases.Likewise, the more minimally processed a food is (whole foods like whole grains, nuts, eggs , fresh veggies and meats) the more vitamins, minerals, phytonutrients and zoo nutrient they contain.While there is still a ton of research to be done, one thing we know … Read more

Ready to drink (RTD) protein drinks can be a great option when trying to meet your daily protein needs! We’ve discussed protein and the importance of getting enough to support your overall health and muscle recovery. RTD protein drinks are widely available and a convenient “on-the-go” option for almost everyone. They are ideal snack options … Read more

Here at First Capital Gym, we talk a lot about supplements and their benefits. About what works, what doesn’t. What’s good, what’s not so great. Third party testing vs. “snake oil.”We talk a lot about trying to get in the right nutrients via food, and supplementing to fill in the gaps.In regards to filling in … Read more

When it comes to building muscle, your training sessions are important. Of equal importance, maybe even more so, is what you are eating. Eating too little or not enough is going to have a huge factor in the success or failure of accomplishing your goals. Ready to get strong? Here is a good starting point… Protein… Eat at … Read more

Magnesium, another crucial mineral, plays a role in over 300 reactions in the human body! We’ll take a look at Magnesium and discuss why it is important to maintain healthy levels and possible supplementation! Magnesium helps support our immune system and healthy blood pressure levels. For your efforts at the gym, Magnesium plays a vital … Read more

Makes 8 servingsAbout 270 caloriesProtein 30.2gCarbs 12gFat 8g(All Estimates based off your serving size- about 382g)1 Medium Head Of Cauliflower1 32oz bag of frozen mixed vegetables2 lb lean ground turkey burgerFamily Size Can of Tomato Soup (I used the Organic Roasted Red Pepper Tomato soup from Pacific Natural Foods this last time- so good!.5 Cup … Read more

Last week, we started looking at how to set and achieve your health and fitness goals.  If you missed the first step, click on the link here>> https://www.firstcapitalgym.com/how-to-set-and-achieve-better-health-and-fitness-goalsfor-good-this-time-2/ The second step is turning “outcome goals” into behavior goals. Usually when you ask someone about their fitness goals, most people start with the outcome(s) they want. For example… I … Read more

Stiff or painful joints can be an all too common bother when trying to achieve your fitness goals or simply live your life. Joint discomfort can usually make an appearance from wear and tear. There is nothing inherently wrong with the fact that your body has done a great job of keeping you moving throughout … Read more

If you want achieve your health and fitness goals, you’re going to need a clear, easy to follow and stick to recipe. A recipe to keep your organized and set you up for success.There are 3 steps you should take to achieve your health and fitness goals. In the next few weeks, we’ll take a … Read more