Health & Fitness Blog | 1st Phorm

4 BEST MUSCLE-BUILDING SUPPLEMENTS THAT ACTUALLY WORK

Nov 24, 2021 9 Min Read

A lot of people want to gain lean muscle a.k.a. "get big and strong" ... but how exactly do you do that? I pride myself on being straight-forward ... and honestly, building muscle takes...

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...

GUIDE TO VEGETABLE SUPPLEMENTS

Nov 22, 2021 8 Min Read

We've all heard it before … "Eat your veggies!" But if you're like most people, eating enough vegetables feels almost impossible. Maybe you're busy. Maybe you've got kids to...

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,...

LEG EXERCISES FOR A BETTER WORKOUT

Nov 08, 2021 13 Min Read

There’s a saying in the weightlifting world. “Don’t skip leg day.” And that’s still great advice. When most people think of getting "cut" or "lean", they’re typically thinking of big...

FALL CAKE POPS WITH PUMPKIN SPICE

Oct 29, 2021 3 Min Read

With Halloween just a couple days away, we wanted to share our fun cake pop recipe to help satisfy your sweet tooth, while still getting some protein in with each...

HOW TO RESET YOUR METABOLISM

Oct 25, 2021 7 Min Read

Are you unhappy with how you look? Are the few extra pounds around your middle stubbornly holding on? Do you want to lose weight and keep it off? If you...

WHEY VS CASEIN PROTEIN: WHICH IS BETTER FOR YOUR GOALS?

Oct 01, 2021 8 Min Read

Popularity of health and fitness has continued to grow over the last few years quite a bit. Along with that, so has the presence of supplements, and none are more...

BEST VITAMINS FOR HAIR HEALTH

Sep 20, 2021 4 Min Read

Did you know that one of the biggest contributors to healthy hair is your diet? Honestly, I was a little surprised the first time I heard that. But if you think...

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...

COMBINING CARDIO WITH WEIGHTS: A FULL BREAKDOWN

Aug 27, 2021 4 Min Read

I have a few questions for you to consider before we dive into this article. First, how many people do you know who do both resistance training and cardio style...

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,...

IS VEGAN PROTEIN POWDER RIGHT FOR YOU?

Aug 03, 2021 5 Min Read

At 1st Phorm, living a healthy lifestyle is something that we strive to help as many people with as we can. We also understand that a “healthy lifestyle” can look...

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...

CARAMEL LATTE PROTEIN BROWNIES RECIPE

May 12, 2021 2 Min Read

For all my caramel latte lover in the world, this recipe is for you! Imagine a mixture of your favorite coffee taste combined with decadent chocolate and caramel in the...

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...

THE BENEFITS OF CALCIUM

Apr 26, 2021 4 Min Read

Growing up, many of us were told to drink our milk by our parents, because “it will help you build strong bones.” They said that because milk contains calcium. But...

WHEY ISOLATE PROTEIN VS. WHEY PROTEIN CONCENTRATE

Mar 26, 2021 7 Min Read

One of the most popular supplement categories on the market today is protein powders. No matter who you are and what your goals are ... There's a good chance...

WHAT IS A NATURAL DIURETIC AND SHOULD I USE ONE?

Feb 18, 2021 5 Min Read

When it comes to the fitness and the supplement world, there are many supplements that are great for almost anyone. On the other side of the coin, there are supplements...

WHAT IS LIPOSOMAL VITAMIN C? BENEFITS, ABSORPTION & HOW IT WORKS

Feb 17, 2021 6 Min Read

Most people think they understand vitamin C. We’ve all heard about how important it is since we were kids. We all need it for immunity, antioxidant support, and overall health....

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...

ATHLETE SPONSORSHIP - WHAT YOU NEED TO KNOW

Feb 06, 2021 11 Min Read

With the worldwide global revenue from athlete sponsorship reaching about $40.2 billion, it is every athlete’s dream to be sponsored. Of course, who doesn’t want to make more money while...

ARE YOU LOOKING FOR A SUPPLEMENT SPONSORSHIP?

Feb 05, 2021 4 Min Read

Once you start training hard in the gym, you will find yourself looking for supplements to increase your progress. It is every athlete’s fantasy to receive a supplement sponsorship, but...

ARE PROTEIN SHAKES GOOD FOR YOU?

Jan 14, 2021 6 Min Read

Protein shakes have made their way into gyms, offices, backpacks, and kitchens everywhere. But popularity alone doesn’t make something useful. Are protein shakes good for you? Yes, they can be...

IS IT TRUE YOU BURN MORE FAT WHEN YOU DO CARDIO SLOW?

Jan 10, 2021 4 Min Read

To some extent YES, this is true. This thought process has been used by bodybuilders for years as I remember people doing cardio at low intensities for 60, 70, even...

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...

Should I Take Phormula-1 & Ignition After Cardio?

SHOULD I TAKE 1ST PHORM'S PHORMULA-1 & IGNITION AFTER CARDIO?

Jan 05, 2021 5 Min Read

Cardio is typically a tool most people use to get leaner and lose weight. With that, though, we have to differentiate "losing weight" from "losing fat". Our goal should be...

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....

PHORMULA-1 VS LEVEL-1: WHAT'S THE DIFFERENCE?

Dec 29, 2020 6 Min Read

It’s early in the morning, and you’re rushing around the house to get ready for work. Even though it's your last priority, you know how important it is to...

WHAT ARE SKIN VITAMINS?

Dec 29, 2020 4 Min Read

Overall health and fitness is not just about how you look in the mirror. It’s about being healthy and having a better quality of life on a daily basis. However,...

THE BEST PROTEIN COOKIES

Dec 21, 2020 1 Min Read

The holiday season is in full effect, along with all the sweets that come with this magical time of year! We understand that it can be tempting to have a...

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...

WHAT ARE COLLAGEN PEPTIDES?

Nov 30, 2020 2 Min Read

One thing that may help you strengthen your bones, skin, cartilage, joints, or improve overall health … is Collagen peptides. Collagen is the most abundant protein in the body, 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...

LIQUID COLLAGEN: EVERYTHING YOU NEED TO KNOW

Nov 17, 2020 5 Min Read

You’ve probably heard of collagen supplements before, but have you ever been curious about liquid collagen supplements specifically? In this article, we’ll talk about the benefits of liquid collagen supplements...

HOW TO LOWER CORTISOL LEVELS

Nov 16, 2020 6 Min Read

Do you know what cortisol is? Do you know how it can make you gain weight? Lose weight? Feel depressed? To start, cortisol is the stress hormone, necessary for humans...

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,...

WHAT ARE THE BENEFITS OF FISH OIL PILLS?

Sep 12, 2020 12 Min Read

Fish oil pills are everywhere nowadays. They're in pharmacies, pantries, and all over social media, too. They're easy to find and widely promoted. Heck, I've been taking them for years,...

WHAT DOES IT MEAN TO BE A FLEXITARIAN?

Aug 06, 2020 4 Min Read

There’s a growing trend in the diet world, called flexitarianism. But … what does it mean to be a flexitarian? What foods does a flexitarian eat? Well, in this article,...

WHAT ARE FREE RADICALS?

Aug 05, 2020 4 Min Read

When you hear the term “free radicals” you may have no idea what that means or you may know it is somehow associated with antioxidants and your health. Whatever your knowledge...

WHAT IS A SUPERFOOD?

Aug 01, 2020 5 Min Read

It seems like anyone who cares about nutrition these days can’t stop talking about the latest and greatest superfoods. But what are superfoods exactly? In this article, we’ll explain what...

EVERYTHING YOU NEED TO KNOW ABOUT GREENS DRINKS

Aug 01, 2020 5 Min Read

We all have those memories of sitting at the dinner table, as our parents told us we couldn’t get up until we ate our vegetables. I know I did, and...

HOW TO LOSE WATER WEIGHT: 8 SIMPLE WAYS

Jul 28, 2020 6 Min Read

Have you ever tried to lose weight and plateaued? It might be because you need to increase the intensity of your workload or it may be because you’re having too...

SHOULD YOU DRINK PROTEIN SHAKES EVERY DAY?

Jul 28, 2020 5 Min Read

The day to day routine doesn’t change much. Wake up, work, train, eat, do it again. Whether you’re a guy or girl reading this, you resistance train to gain strength,...

ARE PROTEIN BARS GOOD FOR YOU?

Jul 27, 2020 12 Min Read

You've probably grabbed a protein bar thinking, "Hey, this has protein in it! It's gotta be healthy, right?" To be fair ... sometimes that's true. But other times? You might...

HOW MUCH PROTEIN IS IN CHICKEN?

Jul 22, 2020 6 Min Read

If you’re looking to increase your protein intake, you’ll need to alter your diet. In this article, we’ll talk about how much protein is in chicken, why you should care,...

THE ROLE OF ADDING CARBOHYDRATE TO PROTEIN WHEN EXERCISING

Jul 19, 2020 4 Min Read

Changing your body takes hard work. Hard work with the weights, on the road or logging cardio time are all popular ways in which your efforts can translate into the...

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