Check out these articles!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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