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Strength training should be the foundation of your program. As we age, our strength and muscle mass decreases. Do yourself a favor

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Sleep at Least Seven Hours Each Night for Consistent Weight Loss Four in 10 Americans get less than the recommended seven or

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Do Something That Terrifies You Every Day It has been said that twenty seconds of fear is all you need. If you

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Do Something Kind for Someone Else Every Day Helping others is one of the great joys in life. And the fact is,

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Last week, we looked at 3 ways you can get motivated to lose weight.  If you haven’t read that yet, check it

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Go Media Free For a Day  Consumption isn’t only about what you put in your body. It’s also about what you put

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If you were to survey a crowd of people, I’m willing to bet many of them would say fall weekends = football.

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We all want to live our happiest, healthiest life. That’s a fact. But sometimes life seems to stand in our way and

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When it comes to your nutrition and fat loss, are you filling your bucket with rocks or pebbles???? I can’t tell you

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Before any member is able to train at First Capital Gym, we go through the Functional Movement Screen and go over past

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Stop over obsessing about meal time and missing meal times screwing up your progress!!! I know it's easy to fall into the

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Overhead pressing is a common exercise in most fitness programs.  Unfortunately, it also seems to lead to injuries for some people.  Before

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Here’s a high protein option that takes little time to prepare! Ingredients:3lb beef chuck roast1 bunch of cilantro6 cloves garlic1 lime1 tsp

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The bench press is considered the king of upper body exercises. Although being a great exercise, it’s not for everyone. If you

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Turkey Meatballs is a flavorful Asian inspired sauce with a little bit of a zing. Calories: 480 kcal Carbs: 41g Protein: 43gFat:

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If you’re thinking about starting an exercise program, picking the right exercises are going to be key!  In the next few weeks,

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If you follow First Capital Gym’s social media, you’ll see we have the majority of our members swinging kettlebells.  The kettlebell swing

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“I have a theory about the human mind. A brain is a lot like a computer. It will only take so many

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At First Capital Gym, the basic plank is taught to all of our members because of its importance in every exercise. In

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These core exercises are extremely effective and can be hard at the same time.  At First Capital Gym, we will use the

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Succulent shrimp tossed in a spicy mayo served inside a coconut wrap with rice and slaw Prep Time: About 20 minutes Cook

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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

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At First Capital Gym, we spend a lot of time doing core training. However, since 2010, we have not had one our

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2lbs. Ground Bison (80-90% lean) Diced Jalapenos 1/2 cup real turkey bacon bits 4 slices of American Cheese, folded into quarters 2

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