Health & Fitness Blog | 1st Phorm

MEET LEXI JOHNSON: 1ST PHORM ELITE ATHLETE

Jan 19, 2026 4 Min Read

Hi, I’m Lexi Johnson, founder of Lexi J Wellness and 1st Phorm Elite Athlete. If you’re anything like the women in our community, you wear a lot of hats: mom,...

MASTERING THE GUILLOTINE PRESS

Sep 02, 2025 9 Min Read

When it comes to chest training, most people think of the standard bench press. It is, after all, the most popular chest exercise. But what if you want to fill...

TOP BACK EXERCISES FOR WOMEN

Aug 19, 2025 10 Min Read

Strong backs aren't just for show; they're the foundation of everything you do. Whether you're lifting your kids, carrying groceries, or crushing your next workout ... your back muscles are...

12 AWESOME BODYWEIGHT EXERCISES FOR TOP TIER WORKOUTS

Jun 17, 2025 12 Min Read

We all know that working out is good for us. It’s great for our muscles, heart, bones, and we can’t forget the way we look. There are so many different...

HIIT FOR BEGINNERS: THE BEST WORKOUTS

Jun 16, 2025 11 Min Read

Just about everybody could agree that there aren't many things in life more important than our health. Getting fit, building muscle and strength, and losing body fat ... these things...

BEGINNER ROWING MACHINE WORKOUT

Jun 10, 2025 10 Min Read

If you're looking for a way to get a full-body workout without pounding your joints ... there are a lot of different things you could do. Of these low-impact workouts,...

METCON WORKOUT: FROM CARDIO TO STRENGTH

Jun 05, 2025 8 Min Read

We all know that workouts are one of the pieces that can make a big difference in our health and fitness. While we all might enjoy different things in our...

UPPER GLUTE WORKOUT: STRENGTHEN & SCULPT

Jun 04, 2025 9 Min Read

When people talk about fitness goals, these days, having strong and sculpted glutes seems to be at the top of a lot of people’s priorities. But really … Who doesn’t...

EFFECTIVE GLUTE HAM RAISE ALTERNATIVES

Jun 04, 2025 11 Min Read

If you want to build up your glutes and hamstrings, the glute-ham raise is one of the best exercises you can do! It takes a good amount of lower body...

WORKOUT PLANS FOR MEN

May 16, 2025 11 Min Read

Exercise is one of the best things you can do for your overall health. It’s good for your muscles, your heart, your brain, and pretty much everything else. While there...

KETTLEBELL WORKOUTS

May 16, 2025 10 Min Read

Kettlebell workouts are getting more and more popular these days, and I don’t see it slowing down anytime soon. You see, people are always after the latest and hottest things…...

GERMAN VOLUME TRAINING EXPLAINED

May 13, 2025 11 Min Read

If you want to build muscle, I’m sure you’ve heard about the benefits of high-volume training. If not, you’re going to learn about it in this article! When it comes...

MUST-TRY LEG EXTENSION ALTERNATIVES

May 13, 2025 13 Min Read

Have you ever been to the gym when it's really busy? Sometimes it can be frustrating. Every machine you want to use can be taken at times. It's happened to...

PROPER BENCH PRESS FORM FOR MAXIMUM STRENGTH & MUSCLE GROWTH

Apr 29, 2025 11 Min Read

The bench press is one of my favorite exercises, and it always has been. Learning proper bench press form early on helped me make consistent strength gains. It's so fun...

WHAT ARE HIIT WORKOUTS?

Apr 28, 2025 9 Min Read

When it comes to your life, you can't get the most out of it unless you keep yourself healthy. Whatever you want to call it these days, it's a good...

YOUR GUIDE FOR THE BEST WORKOUT ROUTINE

Apr 28, 2025 13 Min Read

It’s no secret that exercising is crucial for optimal health. Everyone knows it’s good for you, even if you don’t have a specific fitness goal in mind. Exercise not only...

BEST KETTLEBELL WORKOUTS FOR ALL FITNESS LEVELS

Apr 21, 2025 12 Min Read

We’re all on a search for the best … Whether it’s for the best home that you can buy, the best car that you can buy, or the best workout...

HOW TO GROW GLUTES: THE BEST GLUTE EXERCISES

Apr 17, 2025 10 Min Read

If you're reading this, then you're probably wondering how to grow glutes, right? Well, heck yeah, and you are definitely not alone in that either. Whether you're focused on glute...

NEUTRAL-GRIP PULLDOWN GUIDE FOR LATS

Apr 11, 2025 12 Min Read

If you want a strong back and maybe build some muscle while you’re at it, you’ve come to the right place. There are tons of exercises out there to train...

HOW TO DO THE BENT-OVER ROW LIKE A PRO

Apr 11, 2025 12 Min Read

If your goal is to build muscle and strength in your back, the bent-over row is a great exercise to use. It trains the biggest muscles in your back and,...

BEGINNER KETTLEBELL WORKOUT

Apr 11, 2025 12 Min Read

Looking for a beginner kettlebell workout that you can use to look and feel your best? Well, if you are, then good! You’re in the right place, and you’re going...

THE BEST OBLIQUE EXERCISES FOR A STRONGER CORE

Mar 31, 2025 12 Min Read

Having a strong core is important. Not just if you want to lift heavy weights, but also if you want to stay healthy and resilient throughout your life. Your core...

DEFINE YOUR SHOULDERS: BEST DELTOID EXERCISES

Mar 28, 2025 12 Min Read

When it comes to building strong, well-defined shoulders through deltoid exercises ... it's not something that happens overnight. These muscles take time to develop, just like any other muscle group....

BEST LEG WORKOUTS FOR MEN

Mar 26, 2025 10 Min Read

Leg workouts are the trademark of an exercise program these days. After all, your legs house the biggest muscles in your body. For all the guys who want bigger and...

HOW TO START A DIET

Mar 24, 2025 14 Min Read

So you want to make some changes, huh? Well, you’re not alone in that. Most people have something about their bodies they’d like to change. Whether that change is losing...

15 OF THE BEST LOWER-BODY WORKOUTS

Mar 17, 2025 11 Min Read

When you’re thinking about the foundation of your home, what are you looking for? Are you looking for a strong and sturdy foundation? Or, are you looking for a foundation...

YOUR ULTIMATE GUIDE TO DEADLIFTS

Mar 17, 2025 13 Min Read

If there’s one exercise out there people label as the king of all exercises, it’s the deadlift! It works pretty much every muscle in your lower body, and it works...

BEST LOW-IMPACT HIIT WORKOUTS FOR YOU

Mar 17, 2025 10 Min Read

Looking for an effective low-impact HIIT workout that's easier on your joints? You're in the right place! High-intensity interval training (HIIT) has been a rising trend in the fitness industry...

HOW MANY EXERCISES PER MUSCLE GROUP SHOULD YOU DO?

Mar 10, 2025 12 Min Read

When people first get into working out, they usually have some questions. One of the most common ones I get when it comes to workouts is: "How many exercises per...

MASTERING THE CLOSE-GRIP BENCH PRESS

Mar 06, 2025 7 Min Read

Listen ... I've spent countless hours in the gym perfecting various bench press variations. However, I think there's something special about the close-grip bench press. It's an exercise that I...

HOW TO BUILD MUSCLE AT HOME

Mar 05, 2025 7 Min Read

As a trainer and nutrition coach, one of the most common questions I get asked is, "Can I really build muscle without a gym?" The answer is yes! Not only...

BEST GLUTE EXERCISES: TRANSFORM YOUR BODY

Mar 03, 2025 11 Min Read

Glutes are a hot topic recently. If you find yourself looking to grow your glutes, you are not alone! The fact of the matter is that there are quite a...

YOUR GUIDE TO THE BATTLE ROPE WORKOUT

Feb 25, 2025 8 Min Read

A battle rope workout isn't just about flailing ropes around. It's a workout that can really kick your butt. Whether you're new to battle rope workouts or looking to level...

BEST BICEP EXERCISES

Feb 19, 2025 11 Min Read

If I asked you what muscle stands out the most when you see people in the gym, what would you say? You could say their chest. Maybe it's their quads,...

EFFECTIVE PLYOMETRIC EXERCISES FOR TRAINING

Feb 17, 2025 11 Min Read

Have you ever seen somebody looking a little bit crazy jumping around in the gym? Maybe they're jumping up into the air ... Maybe they're doing push-ups and flying off...

HACK SQUATS: MUSCLES WORKED & BENEFITS

Feb 17, 2025 8 Min Read

In the fitness world today, everybody is after the trick to getting the perfect legs and glutes… And if you're looking to maximize your lower body gains, hack squats can...

WHAT IS THE ARNOLD SPLIT?

Feb 15, 2025 6 Min Read

Hey! If you're looking to build some serious muscle like the Austrian Oak himself, you've come to the right place... Today, we're diving deep into one of the most legendary...

WHAT IS A 5X5 WORKOUT PROGRAM?

Feb 04, 2025 5 Min Read

Let me tell you something about building strength and muscle. After years of studying, I've learned there are many effective programs out there. However, the 5x5 workout program stands out...

BEST CORE EXERCISES: YOUR GUIDE TO A STRONG CORE

Feb 03, 2025 8 Min Read

Let me tell you something that hit me during my workout yesterday. I was in the middle of a deadlift session, and it reminded me exactly why I'm writing this...

BUILD MUSCLE WITH SUPERSET WORKOUTS

Jan 27, 2025 5 Min Read

Looking to transform your fitness routine with superset workouts? You're about to discover how these time-efficient training methods can revolutionize your results ... and trust me, they're a game-changer for...

10 GRIP STRENGTH EXERCISES FOR MAXIMUM RESULTS

Jan 18, 2025 13 Min Read

Grip strength has been a hot topic recently, and it’s not just because people want to deadlift more weight. I mean, yes, they do. Who wouldn’t want to be stronger...

WHY ARE MY ABS UNEVEN?

Jan 17, 2025 12 Min Read

Have you ever looked in the mirror, flexed your abs, and didn’t like what you saw Maybe you saw some muscles showing up top, but couldn’t see your lower abs....

12 EXERCISES FOR A KILLER CHEST WORKOUT

Jan 14, 2025 15 Min Read

If you’re looking to build some muscle in your chest, you’ve come to the right place. Chest day has always been my favorite day in the gym. There are many...

THE ULTIMATE 4-DAY WORKOUT SPLIT

Jan 08, 2025 8 Min Read

Everybody wants to know what the best workout split is. If you find it, please let me know ... Because at the end of the day, there’s no best workout...

THE BENEFITS OF A WEIGHT LIFTING ROUTINE

Jan 02, 2025 8 Min Read

Everyone is looking for the secret sauce when it comes to seeing results in the gym. What workouts are going to help me gain muscle? What workouts are going to...

11 MID-BACK EXERCISES FOR STRENGTH AND STABILITY

Dec 27, 2024 14 Min Read

Ever notice how often we tend to overlook our mid back when working out? It’s easy to focus on the more visible muscles, but it's not a great idea to...

EXERCISES THAT BURN THE MOST CALORIES

Dec 26, 2024 11 Min Read

Everybody seems to be worried about how many calories they are burning these days. For this reason, a lot of people are always looking for the exercises that burn the...

WHAT IS THE BEST EXERCISE FOR FAT LOSS?

Dec 18, 2024 9 Min Read

Did you know that 73% of American adults are considered to be overweight (1)? That means around 113,000,000 adults are overweight in the US alone. If we want that number...

THE ULTIMATE GLUTES & HAMSTRINGS WORKOUT

Dec 13, 2024 10 Min Read

These days, it seems like there are two main things that people want to get from their workouts… They either want to be strong, or they want to be "toned"....

HOW LONG DO GLYCOGEN STORES LAST DURING EXERCISE?

Dec 08, 2024 6 Min Read

Have you ever been working out and all of the sudden you feel like you’ve hit a wall? Think about it ... You get to that point where you don’t...

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