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 ...

“I have a theory about the human mind. A brain is a lot like a computer. It will only take so many facts, and then it will go on overload and blow up.” - Erma Bombeck Did you know ...

At First Capital Gym, the basic plank is taught to all of our members because of its importance in every exercise. In lots of cases with our newer members, it’s a great way to start. A few weeks ...

These core exercises are extremely effective and can be hard at the same time.  At First Capital Gym, we will use the Cook Bar and also a rope to perform these.  We like to progress the chops & ...

Succulent shrimp tossed in a spicy mayo served inside a coconut wrap with rice and slaw Prep Time: About 20 minutes Cook Time: About 15 minutes Servings: 6 Calories: 166kcalCarbs: 14.3Protein: 11.4gFat: 7g (The nutrition information is an ...

Last week, we discussed the dos and don’ts of core training.  To reiterate, we’re trying to train for core stability.  We’re not doing situps and twists.  Instead, we’re looking at preventing the spine from moving in our core ...