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

Jan 10, 2023 15 Min Read

If you're looking for some amazing exercises and tips on how to really grow and strengthen your butt ... look no further! Now, exercising your butt isn't just for aesthetic...

THE BEST CABLE MACHINE SHOULDER WORKOUTS

Jan 10, 2023 10 Min Read

Have you ever considered how big of a role your shoulders play in your daily movement, functional strength, and even appearance? Your shoulders are involved in just about any upper...

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...

HOW TO INCREASE YOUR VERTICAL JUMP

Jan 03, 2023 4 Min Read

Want to improve your dunk or be able to dunk? Want to dominate the high jump? Heck, maybe you're just sick of having to get a step stool to reach...

THE 16 BEST CABLE MACHINE CHEST WORKOUTS

Jan 03, 2023 16 Min Read

There are tons of ways to get a good chest workout in the gym ... and no, they don't all involve free weights. Even though heavy barbell movements and variations...

IMPROVING GRIP STRENGTH: WHAT CAN HELP?

Dec 31, 2022 4 Min Read

What does carrying your groceries, steering your car, and brushing your teeth all have in common? They require some grip strength. Think about it... When you're carrying groceries, your hand...

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...

10 EFFECTIVE LONG HEAD TRICEP EXERCISES

Dec 22, 2022 8 Min Read

What is the long head of your triceps? Well, the long head is one of the three major heads that make up your triceps muscle. It’s the largest and the...

WHAT ARE THE BENEFITS OF ROWING?

Dec 22, 2022 5 Min Read

When it's cardio day at the gym ... which piece of equipment do you choose? Do you like the treadmill? Stair climber? Elliptical? A stationary bike? Have you ever thought...

WHAT IS PROGRESSIVE OVERLOAD?

Dec 21, 2022 6 Min Read

One of the most common things that holds people back in life is fear. If you don't know what's coming, then you don't know what to expect. We only know...

BENEFITS OF RUNNING: HOW RUNNING IMPROVES HEALTH

Dec 21, 2022 7 Min Read

One of the best forms of exercise that you can do anywhere, anytime, with no equipment is running. Compared to your leisurely stroll or hopping on the elliptical … getting...

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...

SHOULD I WORKOUT WITH SORE MUSCLES?

Dec 14, 2022 6 Min Read

One of the biggest factors in successfully reaching your fitness goal is consistency! But what happens when you’re feeling sore from your last workout? While you may be wondering if...

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,...

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...

8 AMAZING EXERCISES FOR BIGGER AND STRONGER LATS

Oct 29, 2022 7 Min Read

One of the most common goals you'll find amongst lifters is achieving a v-taper physique. What that means is that the muscles of their upper body form a V-shape from...

FULL-BODY WORKOUTS

Oct 26, 2022 9 Min Read

Full body workouts are workouts that, you guessed it, exercise your whole body in one session! Meaning when done right, they will use and stimulate most if not all...

HOW TO START WORKING OUT

Oct 17, 2022 5 Min Read

When you first set out to make changes and transition into a healthier lifestyle... It can be hard to know exactly where to start. Especially when you're first getting into...

Elite Athelte Stacey Ervin Doing a Box Jump

WHAT IS PLYOMETRIC TRAINING?

Oct 06, 2022 7 Min Read

Plyometrics is more than just a fun word to say. It’s also a fun way to train for maximum power. But, what exactly is plyometric training? To put it simply,...

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....

HOW MANY REPS SHOULD I DO (AND HOW MANY SETS)?

Oct 04, 2022 5 Min Read

There’s no better feeling than the one you get after absolutely crushing an intense workout! But, do you ever find yourself wondering if you have done too little, or too...

WHAT ARE THE BENEFITS OF CARDIO EXERCISE?

Oct 03, 2022 6 Min Read

When it comes to taking care of our health, we all know what we should be doing. Eat right. Exercise. Drink water. Get good sleep. But, most of us have...

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...

KETTLEBELL SWINGS: BENEFITS AND HOW-TO

Sep 12, 2022 7 Min Read

What is a kettlebell swing? More like, what aren't they... Kettlebell swings are a complete FULL BODY workout all in one. It’s one of those exercises where you will feel...

BENEFITS AND COST OF A PERSONAL TRAINER: IS IT WORTH IT?

Sep 09, 2022 8 Min Read

Starting your fitness journey can feel overwhelming. You want to lose body fat, build lean muscle, or maybe just feel better in your body. Trust me, I've been there...

FULL-BODY RESISTANCE BAND WORKOUTS

Sep 09, 2022 5 Min Read

Resistance bands aren’t just for rehabbing an old injury. Sure, they can help improve mobility … but with the right tension, you can also get a killer workout! It doesn’t...

BEST OBLIQUE WORKOUTS

Sep 06, 2022 15 Min Read

We've all seen the health and fitness magazine covers that show a ripped guy or gal posing in a swimsuit with the headline reading something like this: "The Secret...

BEGINNER WEIGHT LIFTING ROUTINE

Sep 05, 2022 10 Min Read

As someone who is new to fitness, it can be hard to know where to begin when starting a beginner weight-lifting routine. Trust me, I get it. After all,...

10 LOWER BACK EXERCISES: GYM EDITION

Sep 04, 2022 10 Min Read

Build a stronger and safer workout routine by focusing on lower back muscles - use these 10 exercises to prevent injury and improve performance

TOP 5 GLUTEUS MAXIMUS EXERCISES

Sep 03, 2022 8 Min Read

What do you think the biggest muscle group in your body is? Take some time to really think about it. Is it your chest muscles? No. Is it your quad...

HOW TO INCREASE FLEXIBILITY AND MOBILITY

Aug 04, 2022 11 Min Read

The most important aspects are following a good nutrition plan, working out consistently, drinking water, getting quality sleep, and supplementing where needed to support our lifestyle and goals. That's not...

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...

WHICH PRE-WORKOUT DRINK IS THE BEST?

Aug 01, 2022 7 Min Read

We've all had those days … you get off work, and it’s time to go to the gym. But you're exhausted, both mentally and physically, from your day. Or maybe...

EXERCISING IN THE HEAT: WHAT YOU NEED TO KNOW

Jul 20, 2022 6 Min Read

As we get ready for summer and the warmer weather that comes with it... There's a good chance you're starting to make your way to family BBQs, trips to the...

Top 6 Exercises For Better Shoulder Workouts

TOP 20 SHOULDER EXERCISES FOR A BETTER WORKOUT

Jul 20, 2022 11 Min Read

Your shoulders are much more important than you think. Whether you're wanting to look good in your new clothes, get stronger in your day-to-day tasks, and just want a bigger/stronger...

WHY PEOPLE QUIT, WHY YOU SHOULDN’T

Jun 01, 2022 8 Min Read

For many of us, whether it be a fitness journey or a new job, Day 1 goes amazing. Day 2,3,4 and so forth continue to be good but eventually we...

10 BEST TRICEPS WORKOUTS WITH DUMBBELLS

May 18, 2022 13 Min Read

If you want bigger, stronger arms, dumbbell triceps workouts are one of the best ways to get there. Most people focus too much on biceps and forget that the...

THE ULTIMATE GUIDE TO WORKOUTS FOR BEGINNERS

May 18, 2022 7 Min Read

Starting your fitness journey is exciting, but it can be overwhelming at first. It's great that you want to look better, feel better, and be healthier. …But where do...

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...

AT-HOME WORKOUT GUIDE: DOING MORE WITH LESS

Feb 28, 2022 7 Min Read

As you know, life does not always go according to plan. Right now, with current events, we are relearning that fact of life first hand. BUT, the good news is...

GOOD BEGINNER WORKOUTS AT HOME

Feb 01, 2022 7 Min Read

A lot of people think you need a gym to get in shape. After all, it is where most people go to work out. But guess what? You don’t...

WALKING FOR WEIGHT LOSS: AN UNDERRATED METHOD

Jan 24, 2022 8 Min Read

Let's be real … When most people think about losing weight, walking for weight loss isn't the first thing that comes to mind. It's not flashy. It's not intense....

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.

4-WEEK WORKOUT PLAN TO BUILD MUSCLE AND BURN FAT

Nov 22, 2021 6 Min Read

There is a key factor in getting bigger and leaner that many have heard, but do not realize the importance of... It's your nutrition! The reason why I bring this up...

WHAT IS CIRCUIT TRAINING? COMPLETE GUIDE + SAMPLE WORKOUTS

Nov 17, 2021 7 Min Read

Fitness in general is picking up a lot of steam as more and more people are seeing how beneficial it can be. With that, there are always terms thrown...

WHAT TO EAT BEFORE A WORKOUT

Nov 17, 2021 8 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,...

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