Health & Fitness Blog | 1st Phorm

PREBIOTICS VS PROBIOTICS: THE COMPLETE GUIDE TO A HEALTHY GUT

Jun 24, 2020 6 Min Read

If you struggle with bloating, constipation, or stomach discomfort, your gut might need some extra support. Have you ever heard of prebiotics and probiotics? While their names sound similar, they...

HOW TO DETOX YOUR LIVER

Jun 10, 2020 5 Min Read

Are you wondering how to detox your liver? Lots of people talk about liver detoxes, but wonder what exactly these detoxes are doing to your liver to detoxify it? Do...

WHAT ARE DIGESTIVE ENZYMES?

Jun 01, 2020 5 Min Read

Digestive enzymes play an essential role in how your body processes the food you eat. Without them, food would not be properly broken down into smaller components that your body...

LOOP D FRUIT PROTEIN FROYO : HEALTHY & DELICIOUS

May 26, 2020 2 Min Read

Summer is just around the corner... That means temptations of sweet, sticky, sugary treats are right the corner as well! Instead of being tempted by the ice cream truck this summer,...

HOW TO INCREASE BLOOD FLOW

May 24, 2020 4 Min Read

Have you ever wondered what blood flow is? Do you want to know how to increase blood flow or why it is important? If so, you are not alone. Lots...

HEALTHY CINCO DE MAYO RECIPES

May 04, 2020 4 Min Read

Today, I am bringing you a full line-up of healthier recipes to celebrate Cinco de Mayo. That way, you can still stay on track with your Summer goals. Whether...

HOW TO PICK THE BEST PINEAPPLE!

Apr 29, 2020 2 Min Read

As summer gets warmer and the allure of sweet, fresh fruits gets stronger, we must remember that some are better than others. The fruit that I want to cover today...

12 WAYS TO IMPROVE CIRCULATION

Apr 28, 2020 7 Min Read

Having healthy blood circulation is very important for increasing your quality of life, but what is blood circulation? What is the difference between poor blood circulation and good blood circulation?...

GLUTAMINE BENEFITS: WHAT IT DOES AND WHY IT MATTERS

Feb 20, 2020 8 Min Read

If you've been training for any amount of time, you've probably heard about amino acids. They're the building blocks of protein ... and your body needs them for just about...

HOW TO GET RID OF LOWER BELLY FAT

Feb 18, 2020 10 Min Read

If you're like me, you're starting to think of warmer weather, pools opening, vacations, social events and people seeing you with your shirt off... Growing up overweight, and struggling with...

CONCENTRATE, ISOLATE, HYDROLYSATE…WHAT’S THE DIFFERENCE?

Jan 09, 2020 6 Min Read

This certainly is a relevant question and one that all of us at some point or another would have liked to have known a little more information about. I know...

BEST WAYS TO LOSE WEIGHT FOR MEN

Jan 01, 2020 12 Min Read

Losing weight is hard... it's a process... and will take time. But there are actions you can take, tools you can use, and strategies you can implement to help you...

BEST SUPPLEMENTS FOR ENERGY: WHAT ACTUALLY WORKS

Dec 04, 2019 16 Min Read

We’ve all had those days … you’re halfway through the morning and already reaching for your second cup of coffee. The truth is, being tired all the time isn’t normal....

CAN YOU CHANGE YOUR METABOLISM?

Dec 03, 2019 4 Min Read

Do you want to gain muscle weight but can't put on weight? Want to lose 15 pounds but nothing works? Ever think you were cursed with a metabolism that...

1st Phorm Athlete Jenna Fail with Opti-Reds 50

ANTIOXIDANT POWDERS: WHAT ARE THEY?

Nov 25, 2019 4 Min Read

Do you know what free radicals, antioxidants, and superfoods are? Some people aren’t familiar with those terms. Others have heard these terms tossed around so often that they have forgotten...

WHAT ARE THE BEST SUPPLEMENTS FOR JOINT PAIN?

Nov 01, 2019 7 Min Read

We've all been there… You wake up, stand up, and your knees sound like a fresh bowl of Rice Krispies. Snap. Crackle. Pop. Joint pain isn't just an "old...

HOW TO NATURALLY REDUCE INFLAMMATION

Sep 13, 2019 5 Min Read

Inflammation can cause pain, discomfort, and wreck havoc on your body when not kept in check. Some inflammation is good, but if you have experienced excessive amounts of inflammation or...

1st Phorm Athlete Jenna Fail Drinking Opti-Greens 50

8 IMPORTANT FACTS ABOUT SUPERFOOD POWDERS AND GREEN SUPERFOODS

Sep 08, 2019 5 Min Read

Over the last decade, more and more companies have been throwing around the word “Superfoods” … and it’s become a buzzword inside and outside the fitness industry. But what is...

HOW TO BALANCE HORMONES

Sep 06, 2019 5 Min Read

Hormones play a very important role in the body. Most people know that. But how many of us know exactly what they do? In this article, we’ll talk about what...

IS BONE BROTH BENEFICIAL OR JUST A TREND?

Aug 21, 2019 4 Min Read

Have you heard more people talking about bone broth? Have you ever wondered if it’s any good? In this article, we’ll talk about what bone broth is, what it’s good...

WHAT ARE THE ADVANTAGES OF TAKING A PROBIOTIC?

Aug 02, 2019 5 Min Read

Do you have stomach problems? Are you hoping to boost your metabolism and you strengthen your immune system? If so, you should consider taking probiotics. In this article, we’ll talk...

WHEN IS THE BEST TIME TO TAKE PROBIOTICS?

Jul 27, 2019 5 Min Read

Gut health has become one of the most talked-about topics in nutrition. Probiotics are usually at the center of the conversation. But once people understand what probiotics are, the next...

HOW MUCH SUGAR SHOULD YOU HAVE IN A DAY?

Mar 21, 2019 6 Min Read

More and more we’re learning about how sugar can negatively impact our health. But we know that we still need some sugar in our diet. So how much sugar should...

GETTING RID OF LOVE HANDLES: A HOW-TO GUIDE

Mar 17, 2019 7 Min Read

We call them “love handles,” but everybody hates theirs. So how do you get rid of them? If you’re looking to get rid of your love handles, there’s a […]

WHAT DOES YOUR THYROID DO?

Feb 01, 2019 4 Min Read

Your thyroid is one of the most important glands in your body, but what exactly does it do? In this article, we’ll talk about what your thyroid gland does, what...

WHAT ARE NOOTROPICS? USES, INGREDIENTS, SAFETY, AND HOW THEY WORK

Jan 27, 2019 6 Min Read

We’ve all had days when our brain just feels foggy. Maybe you’re at work and having a hard time focusing on complex tasks. Or maybe you’re training and struggling to...

BEST DIETARY SUPPLEMENTS FOR MEN

Dec 21, 2018 10 Min Read

Men have specific health needs. That should be obvious, but people always forget that. Because of the specific daily nutritional needs that men have, they should not treat all vitamin supplements the...

WHAT IS HYPERTROPHY?

Nov 05, 2018 8 Min Read

If you’re working out to build muscle, you’ve probably heard the term hypertrophy. But what does it actually mean? Why is it so important for your results? Hypertrophy is...

IS CREATINE GOOD OR BAD FOR YOU? BENEFITS & SIDE EFFECTS EXPLAINED

Oct 29, 2018 7 Min Read

Creatine is a pretty hot topic nowadays. It’s one of the most popular supplements out there. I’ve personally been taking it for over 13 years and love it. If you’ve...

WHAT ARE AMINO ACIDS? TYPES, BENEFITS, AND SOURCES

Oct 21, 2018 11 Min Read

Amino acids are the building blocks of protein. Think of them as small molecules that your body uses to build and repair proteins, muscles, and tissues. Amino acids are found...

DO TESTOSTERONE BOOSTERS WORK?

Oct 11, 2018 5 Min Read

Everyone’s heard of testosterone, but there are many misconceptions out there. In this article, we’ll talk about what testosterone is, answer the question of "Do testosterone boosters work?", and share...

HOW MUCH PROTEIN IS IN A BANANA?

Sep 12, 2018 4 Min Read

Have you ever wondered whether bananas were a good source of protein? Wonder no more, In this article, we’ll explain the protein content of bananas as well as their other...

HOW MUCH PROTEIN IS IN AN EGG?

Aug 03, 2018 5 Min Read

Eggs are one of the most common food staples in the world. They can be eaten in a variety of ways on their own but they’re also part of many...

SHOULD YOU DRINK A PROTEIN SHAKE BEFORE OR AFTER A WORKOUT?

Jul 20, 2018 7 Min Read

If you’re wondering, “Should I drink a protein shake before or after a workout?” just know that you are not alone. The short answer is that it’s less about...

WHEN TO TAKE BCAAS: COMPLETE TIMING GUIDE

Jul 15, 2018 6 Min Read

When it comes to supplements, there always seem to be waves of popularity. When new and promising ingredients or formulations hit the market, they are all the hype. Then, when...

SHOULD I TAKE CREATINE BEFORE OR AFTER A WORKOUT?

Jul 13, 2018 8 Min Read

If you’ve been training for any length of time, chances are you’ve heard people talk about creatine. Some swear by it. Others think it’s overrated. So, who’s right?! Well …...

GERMAN CHOCOLATE COOKIES

May 03, 2018 2 Min Read

I'm a huge fan of rich, chocolatey desserts. Aren't we all? One of my favorites is German chocolate. Now, I'm not talking about the cake ... but I just love...

PROTEIN 101: WHY IT MATTERS

Apr 18, 2018 9 Min Read

Protein is a word that gets tossed around a lot in fitness circles, and for good reason. It’s pretty crucial when it comes to any fitness goal, but that’s not...

Supplements 101: The 4 Foundational Supplements

SUPPLEMENTS 101: 4 FOUNDATIONAL SUPPLEMENTS

Apr 15, 2018 15 Min Read

If you're new to the world of nutritional supplements, I'm sure you're beginning to see just how much is out there. From creatine to protein, pre-workout, fat burners, vitamins, and...

ARE YOU A HARDGAINER? READ THIS!

Dec 08, 2017 10 Min Read

Gaining muscle can be hard work even for the best of us, and if you are a hardgainer, it can seem like gaining muscle is pretty much impossible. There are...

Oct 11, 2017 5 Min Read

It's commonly thought that eating more frequently helps burn fat and overall weight. But does it? While it does have health benefits, Dr. Chad Kerksick explains that they may not...

Sep 19, 2017 8 Min Read

Are you curious about the GOMAD diet? Are you looking for a safe, effective way to pack on the pounds? Are you wondering if the GOMAD diet really works? The...

ALCOHOL AND MUSCLE GROWTH: WHAT YOU NEED TO KNOW

Aug 19, 2017 7 Min Read

If you’re serious about building muscle, you’ve probably wondered, “Is drinking alcohol going to ruin my gains?” The short answer is that alcohol can hurt muscle growth, but how much...

HOW MANY MEALS SHOULD I EAT A DAY TO BUILD MUSCLE?

Feb 23, 2017 13 Min Read

If you want to build muscle, your nutrition matters a lot. When it comes to building muscle, this is one of the biggest areas of discussion, too. Many people wonder...

ACCEPT RESPONSIBILITY!

Jan 19, 2017 3 Min Read

I’ve been heavily involved in a world related to exercise, fitness, health, nutrition, etc. for close to 15 years now. Easily one of the biggest beefs I have with people...

HOW MUCH WEIGHT CAN I LOSE IN A MONTH?

Jan 08, 2017 2 Min Read

Ah, the famous question! This is a question that unfortunately there is no exact answer. The good news is that the TransPHORMation Challenge is not a 30 day … 21...

STIMULATE DON’T ANNIHILATE

Dec 26, 2016 2 Min Read

The scientific basis of resistance training and muscle growth (hypertrophy) is fairly straightforward and based on a few key principles: the overload principle, the progression principle and the specificity principle....

VANILLA ALMOND PROTEIN BARS

Mar 02, 2016 1 Min Read

These Vanilla Almond Protein Bars come from Emily Frisella of Fit Home & Health! They are among one of the best solutions for a quick snack or dessert. Crumbly at the...

Feb 25, 2016 3 Min Read

Nothing hits the spot quite like a milkshake, right? The problem is, most milkshakes are stuffed with ice cream, sugars, and empty calories. So it's hard to enjoy a delicious...

CRANBERRY OAT BARS RECIPE

Dec 03, 2015 1 Min Read

Oat bars are a great source of carbs and energy throughout the day. By adding oats, sunflower seeds, cranberries, and protein powder, they can be filling and well rounded as...

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