Health & Fitness Blog | 1st Phorm

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...

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...

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,...

PROTEIN PUMPKIN PIE

Nov 15, 2022 2 Min Read

I don't know about you, but I love Thanksgiving. Everything from spending time with loved ones to the big feast makes it one of my favorite holidays. Although, for someone...

ENERGY PIE BALLS

Nov 11, 2022 4 Min Read

When the holidays come around, it can be easy to talk ourselves out of adhering to our health and fitness goals. Whether that's compromising on our diet for the...

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...

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...

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...

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...

WHAT IS THE BEST ELECTROLYTE POWDER?

Oct 28, 2022 6 Min Read

Want to hear something crazy? 75% of Americans are chronically dehydrated, according to the lay press (1). Water is the most important nutrient we need! I mean, it literally...

WHAT IS ASHWAGANDHA?

Oct 27, 2022 4 Min Read

We live in what I like to call a "wired and tired" world. Our daily routines can be so demanding and stressful. One way we're able to keep up with...

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...

WHAT IS PRE-WORKOUT AND WHAT DOES IT DO?

Oct 24, 2022 7 Min Read

Choosing the right pre-workout depends on your goals, caffeine tolerance, and training style. Every time you hit the gym, you want to get the most out of your workout....

THE INS AND OUTS OF CASEIN PROTEIN

Oct 22, 2022 7 Min Read

Macronutrients are key nutrients needed by our body in large amounts (macro is a prefix that means ’large’) and include carbohydrate, proteins, and fats. Of these, protein is the only...

MUST-TRY HEALTHY HALLOWEEN DESSERT RECIPES

Oct 22, 2022 5 Min Read

Fall is here, which of course means Halloween, Thanksgiving, and Christmas are all right around the corner! Now, if you’re someone like me who loves sweet treats, but also...

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...

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...

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...

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 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

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...

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