So my nutrition consultations often go something like this… “I’m eating all the right stuff, I cut out soda, I cut out sweet, I just don’t get it!” “How often do you consume alcoholic beverages?” “Well…..” Let’s face ...

Calories: 418kcalProtein: 52.5Carbs: 19.8Fat: 12.9For the chicken:4 boneless skinless chicken breast, butterflied8 oz deli ham4 slices of provolone, cut in half1/3 cup gluten free bread crumbs1/3 cup coconut flour1 TBSP Dried dill + a little for sprinkling on ...

Protein is king and a steady intake of it will contribute greatly to our performance, recovery and body composition. Oftentimes, individuals find it difficult to “hit” their protein number each day. It’s easier than you think and it ...

We have ALL been there. You kick butt and nail your “diet” all week long. By the time Friday rolls around you are already salivating just thinking about that cheat meal. Pizza. Wine. Chips. It’s just one meal, right? ...

During our Strategy Session with new members at First Capital Gym, CONSISTENCY & DISCIPLINE come up a lot.  When it comes down to reaching your health and fitness goals, or any goals in life for that matter, consistency and ...

Let’s talk quickly about Basal Metabolic Rate (BMR) and Resting Metabolic Rate (RMR) and how they play a role in our health, fitness and body composition goals. Basal Metabolic Rate is essentially the amount of calories you would ...