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Who hasn’t forgotten their lunch, been on a road trip, or just had life get in the way in general,[...]
One of the simplest (not easy) ways to eliminate unwanted calories is taking out the high calorie drinks.  Many people[...]
"What’s a quick breakfast  idea that I can get protein & vegetables?"  Here you go!Ingredients:1 tsp evoo1/2 very finely chopped[...]
Last week, we looked at a few examples of warm up movements that you should be doing.  If you missed[...]
So, it looks like baby food in the picture. But believe me when I say it is delish! It’s that[...]
I feel stiff.  I ache all the time.  These are usually the complaints we get from new members.  If you’re[...]
Here Is What You Can Do Instead“Do I get a meal plan????”This is the most common question we get from[...]
If you’re a football fan, this will make total sense.  Last year, the Brown, Ravens, and Rams put together a[...]
Distraction: a thing that prevents someone from giving full attention to something else.Imagine yourself getting ready for bed because you[...]
I made these meatballs for our Member Appreciation party this past weekend…although, full disclosure, I definitely cheated and used frozen[...]
Consistency is a word you here constantly at First Capital Gym.  Whether your goal is weight loss, fat loss, living[...]
Whether I was working with people with injuries back when I was at OSS, getting people in shape, or working[...]
2lbs. Ground Bison (80-90% lean) Diced Jalapenos 1/2 cup real turkey bacon bits 4 slices of American Cheese, folded into[...]
If you were to survey a crowd of people, I’m willing to bet many of them would say fall weekends[...]
For the BBQ Chickpeas2 - 15oz cans of chickpeas (garbanzo beans), drained and rinsed1/2 Cup BBQ sauce (already prepared)For the[...]
Like we mentioned before, sit ups, crunches, and Russian twists are things of the past.  We know (or should know)[...]