Health & Fitness Blog | 1st Phorm

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 7 Min Read

Probiotics and gut health trends are becoming all of the rage in the world of nutrition, but why is that? In this article, we’ll talk about what probiotics are, why...

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?

Jan 27, 2019 4 Min Read

Nootropics are becoming more and more popular, but what do they do exactly? What are nootropics, really? In this article, we’ll explain what nootropics are, and why they’re good for you....

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...

CREATINE: IS IT GOOD OR BAD FOR YOU?

Oct 29, 2018 6 Min Read

You’ve heard of creatine. You’ve probably heard that it helps with every problem under the sun too. But do you know what it really does? In this blog, we’ll look...

AMINO ACIDS EXPLAINED: DEFINITION, TYPES, AND FOOD SOURCES

Oct 21, 2018 5 Min Read

You’ve probably heard of amino acids, but do you know what they do? Do you know the difference between essential amino acids, non-essential amino acids, and conditional amino acids? Do...

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 6 Min Read

Everyone understands that protein is important for working out. But do you know when the best time to take protein is? Should you drink a protein shake before or after a...

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...

HEALTHY PROTEIN BUNDT CAKE RECIPE

Nov 18, 2015 2 Min Read

No matter the occasion, a cake is the best way to celebrate, and you can’t go wrong with a bundt cake. They’re beautiful, they’re big, and they are super simple...

PUMPKIN ICE CREAM RECIPE

Nov 12, 2015 1 Min Read

The pumpkin craze is strong this year … and Emily from Fit Home & Health provided us with yet another awesome recipe! Your fall is not complete until you try this Pumpkin...

GERMAN CHOCOLATE GRANOLA BARS

Nov 02, 2015 2 Min Read

Looking for incredible and high-protein chocolate granola bars? This recipe is for you. It’s simple yet delicious.

FAD DIET FRIDAY – INAUGURAL EDITION

Oct 16, 2015 3 Min Read

Oh the fad diet! A quick fix! The latest concoction or solution to trick your body and lose some of that weight you have been wanting to lose. Many of...

PEAR CRUMBLE RECIPE

Oct 07, 2015 2 Min Read

For all the cobbler and crumble lovers out there, you’re going to love this recipe! Pear is the featured fruit in this crumble, but you are more than welcome to...

MACRO-FRIENDLY CHOCOLATE CHIP MUFFINS

Sep 24, 2015 2 Min Read

These macro-friendly chocolate chip muffins are soft, fluffy, and bursting with flavor! Now you can enjoy the taste of your favorite muffins without the guilt! They're higher in protein and...

PROTEIN PUMPKIN COOKIES

Sep 18, 2015 6 Min Read

When it’s the season for pumpkin spice and pumpkin everything, you don’t want to have to give up your favorite treats. That’s why I created this recipe for pumpkin protein...

Sep 16, 2015 2 Min Read

“Do I really need to eat 6 meals per day if I want to lose weight?” The short answer is “no” … you don’t. In fact, a few studies have...

May 15, 2015 1 Min Read

Servings : 4 Calories : 104 Protein : 9g Carbs : 4g Fat : 6g 1/4 cup Vanilla Level-1 2 tbsp Peanut Butter 1 tsp Agave Syrup or...

PEANUT BUTTER PROTEIN CUPS

May 15, 2015 2 Min Read

Craving something sweet that's also high in protein? These peanut butter cups are the perfect treat to satisfy your sweet tooth and give you a protein boost! With 10 grams...

May 15, 2015 2 Min Read

These mini protein bites will easily transform your world and fill it with one of the simplest and most delicious protein snacks you could invent. Pour and mix all of...

NO-BAKE PEANUT BUTTER PROTEIN BARS

May 15, 2015 1 Min Read

Ah, peanut butter … What a wonderfully delightful ingredient in nearly everything. Especially in peanut butter bars. I'm sure you know exactly what we're talking about here. Well, you're in...

1ST PHORM SIMPLE PROTEIN PANCAKES RECIPE

May 14, 2015 1 Min Read

Plain and simple ... That's how we like our pancakes! Plus, that gives you the option to customize them all you'd like. Give this recipe a try and let us...

May 14, 2015 1 Min Read

Serving : 1 Cookie Calories : 74 Protein : 5.5g Carbs : 2g Fat : 5.1g ¾ cup chocolate Level-1 2½ tbsp cocoa ½ tsp stevia, liquid 1 tsp...

1ST PHORM PROTEIN WAFFLES

May 14, 2015 1 Min Read

Looking to switch up your normal breakfast routine? How about some high-protein waffles that [...]

May 14, 2015 1 Min Read

If you’re like me and love drinking smoothies, you will love this. I just put together a Chocolate Raspberry Smoothie recipe that is to diet for. I used unsweetened coconut...

CINNAMON TOAST PROTEIN SHAKE

May 14, 2015 2 Min Read

Breakfast cereal. There are few meals that are as unabashedly fun and flavorful as kids’ breakfast cereal. Think about it: Where else can dehydrated marshmallows and frosted corn chips constitute...

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