Health & Fitness Blog | 1st Phorm

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...

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...

THE BENEFITS OF BETA-ALANINE

Sep 29, 2022 4 Min Read

Have you ever been in the middle of a workout and felt like your muscles burned so much you wanted to quit? That burning sensation gets hard to push through,...

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...

THE BEST PUMPKIN SPICE PROTEIN RECIPES OF 2025

Sep 10, 2022 6 Min Read

I don't know about you, but fall is easily my favorite time of the year. The leaves start changing colors, the weather is beautiful, and best of all ... pumpkin...

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 PROTEIN SHAKE FOR BREAKFAST

Sep 08, 2022 5 Min Read

I find that a lot of people who struggle with their diet have a hard time getting in enough protein. I'd argue that most people in general don't get enough...

WHEN TO TAKE PRE-WORKOUT FOR MAXIMUM PERFORMANCE & ENERGY

Sep 08, 2022 7 Min Read

Regardless of whether fitness has been a part of your lifestyle for a long time or you're just getting started ... we're all familiar with pre-workouts. Heck, maybe you've...

Chocolate Peanut Butter Caramel Protein Shake

CHOCOLATE PEANUT BUTTER CARAMEL LATTE PROTEIN SHAKE RECIPE

Sep 07, 2022 2 Min Read

Do you ever find yourself craving foods you know you shouldn't eat? I think that's something we all deal with ... a lot. The good news is, you can indulge...

WHAT IS A THERMOGENIC AND HOW DOES IT WORK?

Sep 07, 2022 6 Min Read

Even if you're new to fitness, there's a good chance you're familiar with, or have at least heard the term "thermogenic" before. But if you're reading this, you more than...

STRAWBERRY PROTEIN SHAKE RECIPE

Sep 06, 2022 4 Min Read

I am a sucker for a tasty strawberry shake... The sweet taste of strawberries, cream, and milk all mixed together ... yum! I only wish I could find a...

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...

BANANA PEANUT BUTTER SMOOTHIE RECIPE

Sep 05, 2022 4 Min Read

I've had my fair share of protein shakes and smoothies. Trust me when I say, none of them are even close to as good as this recipe. If you're a...

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 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

GREEN PROTEIN SMOOTHIE RECIPE

Sep 03, 2022 4 Min Read

If you're anything like me, you probably struggle to get in your veggies. I don't eat anywhere close to the recommended daily intake of green vegetables. It's not because I...

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...

VEGAN PROTEIN SHAKE RECIPE

Sep 02, 2022 4 Min Read

No matter where you go, or what recipes you find on the internet, it can be hard to find a good vegan-friendly smoothie. Actually, that's not true ... you can....

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...

PROTEIN OATS RECIPE

Sep 01, 2022 1 Min Read

Want a quick, convenient, and healthy way to start your day? Well ... have you ever tried protein oats? They are a phenomenal way to get the protein, carbs, and...

Flourless Almond Butter Chocolate Chip Cookies

ALMOND BUTTER CHOCOLATE CHIP COOKIE RECIPE

Sep 01, 2022 1 Min Read

Do you know anybody who doesn't like cookies? I mean seriously, I can't think of a single one ... and I've done a lot of thinking! Now, for someone who...

LOW-CALORIE DONUT RECIPE

Sep 01, 2022 2 Min Read

Do you like donuts? I love them. I can't say I've met very many people who don't. Now, do I eat donuts? No. Donuts are high in sugar, fat, and...

CHOCOLATE PROTEIN MUG CAKE RECIPE

Sep 01, 2022 2 Min Read

I'm a huge fan of mug cakes. They are just far too easy, delicious, and customizable not to love with my sweet tooth! I mean, heck, you can use...

PROTEIN MUFFIN RECIPE

Sep 01, 2022 1 Min Read

After far too many failed attempts ... I've finally perfected what I think is the best protein muffin recipe of all time.Now, allow me to clarify ... I couldn't get...

VANILLA PROTEIN SHAKE RECIPE

Sep 01, 2022 3 Min Read

For as many vanilla protein shakes and smoothies that you can find online and in stores... I've never truly found one that stands out to me. The only vanilla shakes...

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 5 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...

DO COLLAGEN SUPPLEMENTS WORK?

Aug 01, 2022 5 Min Read

Collagen is a growing trend in the health and wellness industry, but is it worth it? In this article, we’ll explain what collagen does, whether or not collagen supplements work,...

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,...

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...

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...

POST-WORKOUT PROTEIN SHAKES FOR BETTER FAT LOSS

Jun 08, 2022 7 Min Read

This day in age, “Fitness” and how to look and feel the way you want can get a little confusing… there are many different diets all claiming to be the...

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...

RED VELVET CAKE PROTEIN POWDER RECIPES

May 26, 2022 4 Min Read

Just because you're on a mission to look and feel your best doesn't mean you have to ditch dessert. These high-protein red velvet recipes prove you can satisfy your sweet...

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,...

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...

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...

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