Health & Fitness Blog | 1st Phorm – Tagged "Nutrition"

HOW LOW SHOULD YOU GO? WHEN CUTTING CALORIES BACKFIRES

Jan 10, 2023 5 Min Read

We all work with clients and people in achieving their goals on the path to becoming a better version of themselves. For many people, this means helping them achieve weight...

HOW TO LOSE BODY FAT

Jan 10, 2023 7 Min Read

Getting lean. Getting toned. Losing weight. Cutting fat. Whatever you want to call it ... losing body fat is one of the most common fitness goals out there. I get...

1st Phorm Elite Athlete Stacey Ervin Jr.

HOW TO REACH YOUR NEW YEAR GOALS

Jan 06, 2023 4 Min Read

As you’re heading into the new year, you’re probably looking to form some good habits and lose some bad ones. It can be hard to make a New Year’s resolution...

SHOULD YOU HAVE SUGAR AFTER A WORKOUT?

Dec 30, 2022 5 Min Read

I think sugar gets a bad rap. I mean ... is sugar really as bad for you as people say it is? Well ... not necessarily. Sugar is a...

IS PEANUT BUTTER GOOD FOR YOU?

Dec 30, 2022 8 Min Read

When it was first introduced at the St. Louis World’s Fair in 1904, no one could have guessed just how far ‘peanut butter’ would go. Today, peanut butter is one...

WHAT IS CARB CYCLING?

Dec 09, 2022 6 Min Read

There's no shortage of different dieting methods to manage our weight. Diets in the 80’s focused on low fat and then in the 90’s it shifted to low carbohydrates (carbs). So...

5 TIPS FOR EATING HEALTHY WHILE TRAVELING

Dec 06, 2022 4 Min Read

When you think about eating while traveling, there is a good chance you feel anxious … worried… confused… and maybe even a little defeated due to the fear of “ruining...

HOW TO GET RID OF BACK FAT

Nov 27, 2022 6 Min Read

Do you have back fat that you’d just love to get rid of? Do you find yourself asking the internet how to get rid of back fat? In this article,...

WHAT TO EAT BEFORE BED FOR BETTER RESULTS

Nov 06, 2022 5 Min Read

Ever wonder what you should be eating before bed? Or if you should be eating at all before bed?! Well, you’re not alone … hundreds of thousands … millions of...

5 TIPS FOR A GUILT-FREE HOLIDAY SEASON

Nov 01, 2022 7 Min Read

Holiday parties... social gatherings... and time with loved ones should make this one of the happiest times of the year! Unfortunately though, for some people, it’s actually dreaded and a great...

Elite Athlete Claire Thomas Doing a Bicep Curl

HOW TO GAIN MUSCLE: EVERYTHING YOU NEED TO KNOW

Oct 05, 2022 9 Min Read

Why do people workout? Well, unless it's to get or stay healthy, it's because they want to change their body in some way. Now, these physical changes can be anything....

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...

SALT BEFORE A WORKOUT: WHAT YOU NEED TO KNOW

Sep 30, 2022 5 Min Read

All our lives, we’ve been told that the American diet is too high in sodium and that it causes high blood pressure. Everything from Uber Eats to frozen pizza and...

5 TIPS TO GET BACK ON TRACK

Sep 26, 2022 8 Min Read

We have all been there before. Crushing our fitness goals, day after day. Then something happens. We lose motivation... Some life event comes up... Or maybe a delicious (and...

What Does Protein Do in the Body? The Benefits & Functions of Protein

WHAT DOES PROTEIN DO IN THE BODY? BENEFITS & FUNCTIONS OF PROTEIN

Sep 02, 2022 10 Min Read

When most people think about protein in their body, they think of muscle. The truth is, protein does a whole lot more than just build muscle. Protein is involved in...

12 REASONS PEOPLE FAIL WITH FITNESS & HOW TO AVOID THEM

Aug 01, 2022 14 Min Read

How often have you started a new fitness plan with the best of intentions, only to fall back into old habits within a few weeks? We all have goals that...

WHY ARE MINERALS IMPORTANT?

Jul 26, 2022 5 Min Read

What are Minerals? This post is a follow-up to a previous post I wrote covering the same question, but focusing on vitamins. Minerals, like vitamins, are classified as micronutrients. Plus,...

DOES PROTEIN HELP YOU LOSE FAT?

Jul 15, 2022 6 Min Read

In today's world, we hear this all the time ... increasing your protein intake can help you lose fat. While this is true to some degree, it may not be...

HOW TO TRACK ALCOHOL MACROS

Jun 29, 2022 6 Min Read

Alcohol, the fourth macronutrient, is such a coveted part of so many peoples' lifestyles. It's not uncommon that it's used as a reason for why someone "can't" start living a healthy...

"Good" Fat vs "Bad" Fat: What to Keep in Your Diet

GOOD FATS VS BAD FATS: WHAT TO KEEP IN YOUR DIET

Jun 20, 2022 8 Min Read

For years, we’ve been told to avoid fat. But here’s the truth: fats are not inherently bad. In fact, some fats are essential for your health and help your...

HOW TO STAY HYDRATED

Jun 15, 2022 4 Min Read

I get it … the simple things can oftentimes be overlooked. And to be honest, it is usually because they aren't the “sexiest” topics when it comes to health and...

CLEAN EATING FOR BEGINNERS: 9 SIMPLE TIPS TO START TODAY

May 24, 2022 16 Min Read

When it comes to health, nutrition, and fitness goals... People like to throw around the term "clean eating." But what does clean eating really mean? [...]

DOES PROTEIN GIVE YOU ENERGY?

May 23, 2022 7 Min Read

When I first started my fitness journey, I didn't truly understand protein's importance. I came to find out that protein is crucial whether you want to build muscle, burn fat,...

BENEFITS OF WATER: WHY HYDRATION IS ESSENTIAL FOR FAT LOSS

May 10, 2022 5 Min Read

It might sound too good to be true, but many studies have shown a link between drinking water and a person’s ability to lose excess fat. Not only can hydration help...

HOW TO GET ELECTROLYTES

May 06, 2022 5 Min Read

Electrolytes are an important part of living a healthy life. They help your body complete many essential processes. But, what are electrolytes? Why are they important? How can I make...

BULKING VS CUTTING: WHAT'S THE DIFFERENCE?

May 03, 2022 12 Min Read

If you're interested in fitness, you've probably heard about "bulking vs cutting" before. They're pretty popular terms that get thrown around, especially in bodybuilding. But what do they actually...

WEIGHT LOSS FOR BEGINNERS: IDENTIFYING OBSTACLES

May 02, 2022 11 Min Read

Losing weight is hard. Some people try to lose weight their whole lives only to lose and gain the same ten pounds over and over again. I myself have struggled...

HOW TO STAY ON TRACK WITH YOUR FITNESS WHEN YOU’RE OUT OF TOWN

Apr 29, 2022 7 Min Read

Let's be real … Staying on track with your fitness while traveling can feel like trying to do squats on a moving treadmill. But in all seriousness: You're out...

SPRINGTIME PROTEIN DESSERT RECIPES

Mar 29, 2022 4 Min Read

Nobody makes protein treats like 1st Phorm Elite Athlete, Kerri Hayes, and 1st Phorm TransPHORMation Advisor, Darcy Kammeier MS, RD, LDN! To celebrate the start of Spring 2022, they put together...

LOW GLYCEMIC FOODS: YOUR COMPLETE GUIDE

Mar 25, 2022 8 Min Read

Ever eat a meal and feel like you could run through a brick wall … only to crash like a toddler missing nap time 30 minutes later? Yeah, I'm...

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’S THE BEST DIET FOR FAT LOSS?

Feb 01, 2022 6 Min Read

For years, eating 6 meals a day was thought to stoke the metabolism by feeding it small frequent meals throughout the day. In fact, the initial research on this was...

WHAT IS A MEAL REPLACEMENT PROTEIN POWDER?

Jan 11, 2022 8 Min Read

By far one of the biggest struggles for most people trying to live a healthy lifestyle is getting optimal amounts of protein. It's also one of the most beneficial things you...

WHAT IS PEA PROTEIN? COMPLETE GUIDE TO BENEFITS AND USES

Jan 06, 2022 8 Min Read

Protein is an important nutrient that many people neglect. Plus, when it comes to fitness goals, protein becomes even more important. If you want to lose fat, build muscle,...

HOW CAN VITAMIN D HELP YOU?

Dec 17, 2021 5 Min Read

You may have heard of Vitamin D, but do you really know what it is or why it is so important ... especially this time of year? Something to think about...

HOW TO INCREASE MUSCLE PROTEIN SYNTHESIS

Nov 24, 2021 7 Min Read

Achieve a lean, fit, and athletic physique by unlocking the secrets of muscle protein synthesis and incorporating proper nutrition and exercise habits.

TIPS FOR EATING BEFORE A WORKOUT

Nov 17, 2021 9 Min Read

We’ve all heard the saying before, “You are what you eat.” But what does that mean? It means that the food we eat plays an important role in our health,...

WHAT ARE RED SUPERFOODS?

Sep 12, 2021 14 Min Read

You have heard of Greens powders … but what about Reds powders? In today’s world, there are less red superfood products than green superfood products available, but that does not...

WHAT ARE GREEN SUPERFOODS: THE BENEFITS

Aug 13, 2021 14 Min Read

Over the last few years, we have heard more and more about greens and green superfoods. We hear of all kinds of amazing benefits to drinking these powders. But see,...

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...

5 FOODS WITH DIGESTIVE ENZYMES

Apr 28, 2021 5 Min Read

Our body is a complex system with a lot of moving parts. Properly fueling your body with the right food and overall nutrition is very important in getting the results...

WHAT'S LIPOSOMAL VITAMIN C?

Feb 17, 2021 5 Min Read

Everyone knows what Vitamin C is, at least, they think they do. But did you know that you may not be getting as much Vitamin C as you think you...

Post Workout Nutrition: Real Results, Real Fast!

POST WORKOUT NUTRITION: YOUR GUIDE TO RECOVERY & RESULTS

Feb 08, 2021 8 Min Read

You just finished a beast of a workout. Your muscles are taxed. Your energy stores are low. What comes next is more than just resting. It's how you fuel your...

ARE PROTEIN SHAKES GOOD FOR YOU?

Jan 14, 2021 6 Min Read

Which Macronutrient is the Most Important for Your Results? Well, I wouldn’t necessarily say that any macronutrient is more or less important than the others. However, if I had to...

EASY PROTEIN PANCAKES

Jan 08, 2021 1 Min Read

Depending on where you live, this particular breakfast food is called a couple different things: Pancakes, Flapjacks, or Hotcakes. But regardless of what you call them ... they are circular, fluffy, and...

FASTED CARDIO – SECRET FAT LOSS WEAPON OR PSEUDO-SCIENCE?

Jan 06, 2021 2 Min Read

To Fast or Not to Fast? Like old lore etched in stone, many gym-goers looking to drop a few extra pounds adopt the routine of not eating breakfast before running...

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....

CARBOHYDRATES: THEIR ROLE IN RESULTS

Dec 19, 2020 6 Min Read

In today’s world, many people believe that carbohydrates are bad. It is a big misconception that actually limits their results. It’s not exactly hard to understand why these misconceptions and...

VEGAN PROTEINS: WHAT YOU NEED TO KNOW

Nov 20, 2020 9 Min Read

Can you get enough protein from plants? With more and more people following a plant-based lifestyle, I get this question a lot. Whether it be a vegetarian, vegan, pescatarian, or...

SIMPLE CHANGES AND SUPPLEMENTS TO IMPROVE GUT HEALTH

Oct 01, 2020 4 Min Read

Why is it that over the past couple of years Gut Health has become such a big topic of conversation? As we study and learn more about our Digestive System,...

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