Health & Fitness Blog | 1st Phorm – Tagged "health & wellness"

Jul 26, 2024 5 Min Read

My mom always made me take my vitamins before school every morning. Sound familiar? If you ask me, that's one of the many reasons she was such a great mom!...

TOP 11 BEST FOODS THAT HAVE CREATINE

Jul 21, 2024 12 Min Read

When it comes to building muscle and performing better in the gym, creatine can be a game-changer. Creatine isn’t just a popular supplement choice among gym goers, though. It’s also...

THE IMPORTANCE OF REST DAYS

Jul 17, 2024 7 Min Read

If you’re working to look and feel your best, you’ve come to the right place. Oftentimes, people start by seeking out the best workout program to get results. Which is...

HOW TO INCREASE COLLAGEN PRODUCTION

Jul 12, 2024 7 Min Read

Collagen is the powerhouse protein that holds our body together ... Quite literally. In fact, we get the word collagen from the Greek word “kolla” which means glue! It's the...

IS GLYCOGEN FAT? HOW GLYCOGEN AFFECTS YOUR HEALTH

Jul 10, 2024 4 Min Read

Every single thing you do on a daily basis requires energy. Whether it's breathing, working out, or chasing your kids around the yard, energy is used. This energy is calories,...

SHOULD I LOSE WEIGHT BEFORE BUILDING MUSCLE?

Jul 09, 2024 15 Min Read

When you first get started on your fitness journey, it can be hard to know where to start. This is especially true when you have more than one goal to...

ARE POWDERED VITAMINS BETTER THAN PILLS?

Jul 05, 2024 5 Min Read

Everybody has heard they should take their vitamins, and they are right! But, I know there are so many different types and it can be hard to know which vitamins...

TIPS FOR BETTER MUSCLE RECOVERY

Jun 29, 2024 8 Min Read

When it comes to working out, there is a lot of talk about pushing your body to its limits. Something that doesn’t get talked about as much is muscle recovery. ...

HEALTHY ICE CREAM ALTERNATIVES

Jun 29, 2024 4 Min Read

Do you ever crave something sweet? I know I do! We all know and love the cold, creamy, smooth, rich, and sweet treat known as ice cream… Even when it's...

THE IMPORTANCE OF GLYCOGEN REPLENISHMENT

Jun 25, 2024 13 Min Read

Carbohydrates are to be avoided at all costs, right? Wrong! I know that might be a popular thing you hear on social media, but it’s a little ridiculous. Can we...

FOUNDATIONAL EXERCISES FOR A STRONGER YOU

Jun 23, 2024 10 Min Read

Every year, so many people take the leap and make it a goal to exercise more. Exercising is so important for your overall health, but it goes further than you’d...

THE POWER OF ISOLATION EXERCISES FOR MUSCLE GROWTH

Jun 12, 2024 13 Min Read

Have you ever wanted to focus all your energy on improving a specific area of your body? Well, you definitely aren’t the only one. Many people see influencers on social...

HEALTHY WORKOUT SNACKS FOR PERFORMANCE

Jun 12, 2024 7 Min Read

If you want to perform during your workout, you need to make sure your body is getting the nutrients it needs. No matter how you look at it, fueling your...

HOW TO BURN FAT WITHOUT LOSING MUSCLE

Jun 05, 2024 11 Min Read

Whether you're trying to lose weight, build muscle, or sculpt your physique, no one wants to lose muscle. On the other hand, almost everyone on the planet is okay with...

WHAT IS ACTIVE RECOVERY?

Jun 04, 2024 5 Min Read

Working out regularly is a great way to achieve your fitness goals. It can help you build muscle, lose weight, and be able to perform the daily activities you want. That...

8 EFFECTIVE DYNAMIC STRETCHES FOR YOUR UPPER BODY

May 26, 2024 12 Min Read

What is something that can help enhance mobility, prevent injuries, and improve performance? If you guessed dynamic stretching, you had the right answer. That said, when most people hear the...

HOW LONG DOES IT TAKE TO REGAIN MUSCLE?

May 24, 2024 14 Min Read

If you've been working out for a while, you probably know how hard it is to gain muscle. For most of us, it can take years and years of consistency...

Dr. Chad Kerksick: Should You Lose Weight Before Building Muscle?

DR. CHAD: SHOULD YOU LOSE WEIGHT BEFORE BUILDING MUSCLE?

May 09, 2024

This question gets posed quite a bit as it is commonly discussed and thought that you can’t gain muscle and lose fat at the same time. Much of this thought...

HOW TO GET MORE VITAMIN D TO IMPROVE YOUR HEALTH

Oct 02, 2023 4 Min Read

Vitamins and minerals play key roles in your body. Really, we can’t live without them! Vitamins and minerals work together in order to help support your body in a number...

GREENS POWDERS VS MULTIVITAMINS: KEY DIFFERENCES & WHAT TO TAKE

Jun 29, 2023 13 Min Read

I think it’s fair to say we all need to be eating more fruits and vegetables. That, or we need to supplement the nutrients we’re missing out on ... which...

HOW TO SLEEP: YOUR GUIDE IN FACTS

Jun 27, 2023 22 Min Read

Why Do We Sleep? Well ... Your body needs sleep! I really can't stress that enough. Sleep allows your brain and body to recharge and restore energy lost during the...

ARE YOU DRINKING ENOUGH WATER?

Apr 12, 2023 7 Min Read

Water is important. We all know that. What you may not know, though, is the actual reason WHY water is important for your health and results. Because the truth is,...

EASY SOLUTIONS FOR A LIVER DETOX

Feb 28, 2023 9 Min Read

If you haven't in a while, take a moment to thank the organ that keeps your body free from toxins: your liver! Well, one of the organs … Your kidneys...

DOES WALKING BUILD MUSCLE?

Dec 21, 2022 5 Min Read

If you ever told me back in the day that walking would make a huge difference in my results ... I probably would have laughed at you. But it's true!...

WHAT DO ANTIOXIDANTS DO FOR ME?

Dec 16, 2022 4 Min Read

The foods we eat provide our body with the nutrients it needs to function and perform at its best. I think that's a no-brainer for all of us. One...

7 TIPS FOR BETTER SLEEP: HOW TO GET MORE DEEP SLEEP

Nov 28, 2022 8 Min Read

It seems that in large part, the hectic American lifestyle could be to blame for nationwide sleep deprivation. With our busy schedules and the ever-increasing social forces surrounding us on...

7 BENEFITS OF STRETCHING

Nov 02, 2022 8 Min Read

It feels great to walk away from any workout knowing that you are working on strength, agility, and improving your overall health. It's important to get your heart rate up...

11 SIMPLE & EASY WAYS TO HELP SUPPORT YOUR IMMUNE SYSTEM

Oct 11, 2022 7 Min Read

Have you ever wondered why some people get sick all the time, while others don’t catch a single sniffle? A big reason for that is our body’s immune system. See, we...

OPTI-REDS 50 VS OPTI-GREENS 50

Oct 01, 2022 4 Min Read

One common thing I get asked is “What’s the difference between Opti-Greens 50 and Opti-Reds 50?” It is then followed up almost every time by “Which one should I take...

WHY VITAMINS MATTER TO YOUR HEALTH

Mar 04, 2022 7 Min Read

What are vitamins? Such a simple question, yet a fairly involved answer. To start vitamins are micronutrients. There is a big difference between micronutrients and macronutrients. So let me explain...

WHAT IS NITRIC OXIDE?

Jan 03, 2022 7 Min Read

If I asked you, "What is nitric oxide?" would you think of the laughing gas they give you at the dentist? Really, it wouldn't be a bad guess. It wouldn't...

IMPROVING GUT HEALTH

Dec 20, 2021 7 Min Read

You are what you eat, or at least that’s how the saying goes. But it’s probably more realistic to say, “You are what your body digests and absorbs.” In this...

5 COMMON CAUSES OF JOINT PAIN

Dec 06, 2021 4 Min Read

If you’re experiencing joint pain or discomfort, you’re far from alone. Joint pain is extremely common. In one national survey, about one-third of adults reported having joint pain within the...

HOW TO RESET YOUR METABOLISM

Oct 25, 2021 7 Min Read

Are you unhappy with how you look? Are the few extra pounds around your middle stubbornly holding on? Do you want to lose weight and keep it off? If you...

HOW TO REDUCE BLOATED ABS

Jul 10, 2021 8 Min Read

Tired of dealing with bloated abs? Want to show off your six-pack? We're here to help you figure out what’s causing your bloating, and what you can do to fix...

SUPPLEMENTS FOR IRON

Jan 04, 2021 4 Min Read

With all of the vitamins and minerals in the world, which ones are the most important? I think that is a very broad question, and quite honestly, hard to answer....

WHAT ARE SKIN VITAMINS?

Dec 29, 2020 4 Min Read

Overall health and fitness is not just about how you look in the mirror. It’s about being healthy and having a better quality of life on a daily basis. However,...

WHAT ARE COLLAGEN PEPTIDES?

Nov 30, 2020 2 Min Read

One thing that may help you strengthen your bones, skin, cartilage, joints, or improve overall health … is Collagen peptides. Collagen is the most abundant protein in the body, and...

HOW TO LOWER CORTISOL LEVELS

Nov 16, 2020 6 Min Read

Do you know what cortisol is? Do you know how it can make you gain weight? Lose weight? Feel depressed? To start, cortisol is the stress hormone, necessary for humans...

WHAT ARE THE BENEFITS OF FISH OIL PILLS?

Sep 12, 2020 12 Min Read

Fish oil pills are everywhere nowadays. They're in pharmacies, pantries, and all over social media, too. They're easy to find and widely promoted. Heck, I've been taking them for years,...

WHAT ARE FREE RADICALS?

Aug 05, 2020 4 Min Read

When you hear the term “free radicals” you may have no idea what that means or you may know it is somehow associated with antioxidants and your health. Whatever your knowledge...

HOW TO LOSE WATER WEIGHT: 8 SIMPLE WAYS

Jul 28, 2020 6 Min Read

Have you ever tried to lose weight and plateaued? It might be because you need to increase the intensity of your workload or it may be because you’re having too...

HOW TO DETOX YOUR LIVER

Jun 10, 2020 5 Min Read

Are you wondering how to detox your liver? Lots of people talk about liver detoxes, but wonder what exactly these detoxes are doing to your liver to detoxify it? Do...

HOW TO INCREASE BLOOD FLOW

May 24, 2020 4 Min Read

Have you ever wondered what blood flow is? Do you want to know how to increase blood flow or why it is important? If so, you are not alone. Lots...

12 WAYS TO IMPROVE CIRCULATION

Apr 28, 2020 7 Min Read

Having healthy blood circulation is very important for increasing your quality of life, but what is blood circulation? What is the difference between poor blood circulation and good blood circulation?...

CAN YOU CHANGE YOUR METABOLISM?

Dec 03, 2019 4 Min Read

Do you want to gain muscle weight but can't put on weight? Want to lose 15 pounds but nothing works? Ever think you were cursed with a metabolism that was...

HOW TO NATURALLY REDUCE INFLAMMATION

Sep 13, 2019 5 Min Read

Inflammation can cause pain, discomfort, and wreck havoc on your body when not kept in check. Some inflammation is good, but if you have experienced excessive amounts of inflammation or...

HOW TO BALANCE HORMONES

Sep 06, 2019 5 Min Read

Hormones play a very important role in the body. Most people know that. But how many of us know exactly what they do? In this article, we’ll talk about what...

WHAT DOES YOUR THYROID DO?

Feb 01, 2019 4 Min Read

Your thyroid is one of the most important glands in your body, but what exactly does it do? In this article, we’ll talk about what your thyroid gland does, what...

HOW MUCH WEIGHT CAN I LOSE IN A MONTH?

Jan 08, 2017 2 Min Read

Ah, the famous question! This is a question that unfortunately there is no exact answer. The good news is that the TransPHORMation Challenge is not a 30 day … 21...

ARE GREEN POWDERS GOOD FOR YOU?

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