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STRESS! If you add up a full-time job, bills, house to maintain, modified school schedules, honey do lists and getting to the

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“I can’t meal prep.” “How do you do it?” “I just don’t have time.” Not having time is exactly why you need

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Servings: 2Ingredients:For the Quinoa1/2 cup uncooked, rinsed and drained quinoa1 cup of waterA dash of salt1 tsp cinnamon1/4 tsp ginger1/8 tsp nutmeg2

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The power of sleep and the profound effect it has on our overall health and performance in the gym is frequently neglected.

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While it is true this recipe might come across a little different with the blackberries, do not discount them as they are

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Fish Oil is a popular and widely used supplement for a variety of reasons.  It is important to first understand that if

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Serves 4 Ingredients: For the Chicken Parm: 4 boneless skinless chicken breast (butterflied and pounded out thin with. Meat tenderizing hammer) 1/2

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Calories: 372kcal Carbs: 44g Protein: 28g Fat 9g Prep time: 30 minutes Cook time: 15-20 minutes Serves 5Ingredients:1.5 lb boneless skinless chicken breast2 cups shredded cabbage or bagged

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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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