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Single Leg Deadlift

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

Pre/Probiotics- What’s The Deal?

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

Split Squat Correction #2

Best gym in York, PA

Last week, we explained that one of the main culprits in performing the split squat correctly was the set up.  If you forget or didn’t see it, check it out here: This week’s correction is again, the set up.  Lots of times, people set up too narrow.  In the video below, Amber sets too narrow.  … Read more

Progression to Split Squat

Gym York PA

Last week, we showed how we progress the split squat starting from body weight to a suitcase hold. In case you missed it, here it is: Once somebody has a pretty good grasp of those variations, we will progress to two kettlebells (sometimes dumbbells).  35# and more is the weight we like to see members hit … Read more

Split Squat Correction #1

On Monday, we showed you 4 variations of the split squat.  With these variations and the ones we will show you, some common issues arise when people have trouble performing them.When new members come to us from other gyms, most of the time, the biggest issue is the set up.  This is true to not … Read more

Veggie Pinwheels

These were a pretty big hit at our recent open house! Thank you to everyone who came out! As requested, here is the recipe! Veggie Pinwheels Ingredients: 1 (8 count) pack of spinach tortilla wraps 1 (8 ounce) container of whipped cream cheese 1 packet of ranch seasoning mix (I used the store brand generic) … Read more

Recipe: Beef Tortillas

Beef Tortillas Ingredients: 3lb beef chuck roast 1 bunch of cilantro 6 cloves garlic 1 lime 1 tsp oregano 1/4 cup dried onion 1 cup beef broth 2 TBSP tomato paste 16 oz jar of picante sauce 1 TBSP chili powder 1 tsp cumin Place roast in instant pot or crock pot. Mix all remaining … Read more

November 6 – Healthy Recipe

I remember as a kid, my family and I would go to Willow Valley for their breakfast smorgasbord. While I waited for my omelet to be made, I would always have a plate full of tater tots to eat. Tater tots tastes good but not the healthiest choice. Cheesy Cauli-Tots is a better choice.​​​​ ​ ​Last week, … Read more

November 5th Fitness Tip

Like we mentioned last Thursday in our daily email, November & December are months where fitness goals sometimes takes a back seat. Again, not a good idea. With time sometimes being the issue (unless you train in the morning), you need ​​​​something that is quick & efficient. ​ Here is an example of something you could get in … Read more