Health & Fitness Blog | 1st Phorm

GRILLED PINEAPPLE, STEAK & RICE MEAL PREP

Jun 03, 2025 2 Min Read

This grilled pineapple, steak, and rice meal prep is the perfect combination of sweet and savory flavors. With 36 grams of protein per serving, these meals will keep you satisfied...

HEALTHY MAC N CHEESE RECIPES

May 28, 2025 4 Min Read

Healthy eating doesn't mean you have to give up your favorite meals ... it just means you have to get creative with how you make them! That includes all of...

SIMPLE HIGH-PROTEIN CHICKEN SALAD

May 20, 2025 2 Min Read

Do you need a new go-to lunch option? A quick meal you can meal prep for the week? Something that even the kids will enjoy? This simple, high-protein chicken salad...

WORKOUT PLANS FOR MEN

May 16, 2025 11 Min Read

Exercise is one of the best things you can do for your overall health. It’s good for your muscles, your heart, your brain, and pretty much everything else. While there...

KETTLEBELL WORKOUTS

May 16, 2025 10 Min Read

Kettlebell workouts are getting more and more popular these days, and I don’t see it slowing down anytime soon. You see, people are always after the latest and hottest things…...

WHAT IS THERMOGENESIS AND DOES IT IMPACT WEIGHT LOSS?

May 14, 2025 10 Min Read

If you’ve ever had a fat loss goal, I’m sure you’ve heard at one time or another how having a fast or slow metabolism can affect your results. Generally, people...

MACRO-FRIENDLY MINI CHEESECAKES

May 14, 2025 2 Min Read

You are just 5 simple steps away from a healthier version of your favorite dessert! These healthy patriotic mini cheesecakes are full of flavor and color and are super easy...

GERMAN VOLUME TRAINING EXPLAINED

May 13, 2025 11 Min Read

If you want to build muscle, I’m sure you’ve heard about the benefits of high-volume training. If not, you’re going to learn about it in this article! When it comes...

MUST-TRY LEG EXTENSION ALTERNATIVES

May 13, 2025 13 Min Read

Have you ever been to the gym when it's really busy? Sometimes it can be frustrating. Every machine you want to use can be taken at times. It's happened to...

HOW TO MAKE A PROTEIN SMOOTHIE: THE 5 F'S METHOD

May 07, 2025 4 Min Read

Protein smoothies can be an easy, delicious way to get more protein and nutrients every day. If you lead a busy lifestyle, they can also make for a quick, refreshing...

PROPER BENCH PRESS FORM FOR MAXIMUM STRENGTH & MUSCLE GROWTH

Apr 29, 2025 11 Min Read

The bench press is one of my favorite exercises, and it always has been. Learning proper bench press form early on helped me make consistent strength gains. It's so fun...

WHAT ARE HIIT WORKOUTS?

Apr 28, 2025 9 Min Read

When it comes to your life, you can't get the most out of it unless you keep yourself healthy. Whatever you want to call it these days, it's a good...

YOUR GUIDE FOR THE BEST WORKOUT ROUTINE

Apr 28, 2025 13 Min Read

It’s no secret that exercising is crucial for optimal health. Everyone knows it’s good for you, even if you don’t have a specific fitness goal in mind. Exercise not only...

LOW-FAT CHICKEN CAESAR SALAD MEAL PREP

Apr 22, 2025 2 Min Read

Most of us love a good chicken Caesar salad. The creamy Caesar dressing, chicken, and fresh romaine lettuce can make us feel healthy and properly fueled. At least, that's what...

BEST KETTLEBELL WORKOUTS FOR ALL FITNESS LEVELS

Apr 21, 2025 12 Min Read

We’re all on a search for the best … Whether it’s for the best home that you can buy, the best car that you can buy, or the best workout...

HOW TO GROW GLUTES: THE BEST GLUTE EXERCISES

Apr 17, 2025 10 Min Read

If you're reading this, then you're probably wondering how to grow glutes, right? Well, heck yeah, and you are definitely not alone in that either. Whether you're focused on glute...

CAFFEINE-FREE PRE-WORKOUT: HOW TO FIND THE BEST ONE

Apr 17, 2025 10 Min Read

Pre-workout has become extremely popular over the years. Why? Because everyone who works out is doing so for a reason. We all want to get better and keep making progress....

PROTEIN-PACKED BREAKFAST CASSEROLE

Apr 14, 2025 2 Min Read

There's nothing worse than waking up in a rush and having no time to make breakfast. This recipe is the perfect option to make ahead of time so you can...

NEUTRAL-GRIP PULLDOWN GUIDE FOR LATS

Apr 11, 2025 12 Min Read

If you want a strong back and maybe build some muscle while you’re at it, you’ve come to the right place. There are tons of exercises out there to train...

HOW TO DO THE BENT-OVER ROW LIKE A PRO

Apr 11, 2025 12 Min Read

If your goal is to build muscle and strength in your back, the bent-over row is a great exercise to use. It trains the biggest muscles in your back and,...

BEGINNER KETTLEBELL WORKOUT

Apr 11, 2025 12 Min Read

Looking for a beginner kettlebell workout that you can use to look and feel your best? Well, if you are, then good! You’re in the right place, and you’re going...

HEALTHIER CHOCOLATE PEANUT BUTTER EGGS

Apr 08, 2025 2 Min Read

Who says you can't have it all? If you are craving that rich, chocolate peanut buttery taste without the sugar overload, we have the perfect recipe for you. These Healthier...

HIGH-PROTEIN CARROT CAKE RECIPES

Apr 01, 2025 4 Min Read

Calling all carrot cake lovers. This one is for you! The classic mix of carrots, warm spices, and a little hint of creaminess is the taste you will get with...

THE BEST OBLIQUE EXERCISES FOR A STRONGER CORE

Mar 31, 2025 12 Min Read

Having a strong core is important. Not just if you want to lift heavy weights, but also if you want to stay healthy and resilient throughout your life. Your core...

DEFINE YOUR SHOULDERS: BEST DELTOID EXERCISES

Mar 28, 2025 12 Min Read

When it comes to building strong, well-defined shoulders through deltoid exercises ... it's not something that happens overnight. These muscles take time to develop, just like any other muscle group....

BEST LEG WORKOUTS FOR MEN

Mar 26, 2025 10 Min Read

Leg workouts are the trademark of an exercise program these days. After all, your legs house the biggest muscles in your body. For all the guys who want bigger and...

HOW TO START A DIET

Mar 24, 2025 14 Min Read

So you want to make some changes, huh? Well, you’re not alone in that. Most people have something about their bodies they’d like to change. Whether that change is losing...

HIGH-PROTEIN PASTA SALAD

Mar 24, 2025 2 Min Read

Looking to make the switch from your typical chicken, broccoli, and rice for meal prep? Want a dish that's not only high in protein but also high in fiber? I've...

FOODS HIGH IN COLLAGEN

Mar 19, 2025 11 Min Read

Your body is made up of many types of proteins, and each has its own important job. Some help our muscles contract. Some help our bones stay strong. Some help...

4 INGREDIENT WATERMELON PROTEIN SORBET

Mar 19, 2025 2 Min Read

Looking for a new refreshing treat? Well, one that doesn't throw your nutrition off track? This recipe may be your new go-to for the summer or warm weather! It's simple...

15 OF THE BEST LOWER-BODY WORKOUTS

Mar 17, 2025 11 Min Read

When you’re thinking about the foundation of your home, what are you looking for? Are you looking for a strong and sturdy foundation? Or, are you looking for a foundation...

YOUR ULTIMATE GUIDE TO DEADLIFTS

Mar 17, 2025 13 Min Read

If there’s one exercise out there people label as the king of all exercises, it’s the deadlift! It works pretty much every muscle in your lower body, and it works...

BEST LOW-IMPACT HIIT WORKOUTS FOR YOU

Mar 17, 2025 10 Min Read

Looking for an effective low-impact HIIT workout that's easier on your joints? You're in the right place! High-intensity interval training (HIIT) has been a rising trend in the fitness industry...

PRE-WORKOUT MAGICAL CRISPY TREATS

Mar 11, 2025 2 Min Read

I don't know about you, but I really love a quick and easy snack to get amped up for a great workout! It's even better when it's delicious and homemade....

HOW MANY EXERCISES PER MUSCLE GROUP SHOULD YOU DO?

Mar 10, 2025 12 Min Read

When people first get into working out, they usually have some questions. One of the most common ones I get when it comes to workouts is: "How many exercises per...

MASTERING THE CLOSE-GRIP BENCH PRESS

Mar 06, 2025 7 Min Read

Listen ... I've spent countless hours in the gym perfecting various bench press variations. However, I think there's something special about the close-grip bench press. It's an exercise that I...

HOW TO BUILD MUSCLE AT HOME

Mar 05, 2025 7 Min Read

As a trainer and nutrition coach, one of the most common questions I get asked is, "Can I really build muscle without a gym?" The answer is yes! Not only...

MEDITERRANEAN MEAL PREP BOWLS

Mar 03, 2025 2 Min Read

If there’s one thing that never goes out of style, it’s enjoying a plate that's full of color and texture! This delicious recipe is sure to take your meal prep...

BEST GLUTE EXERCISES: TRANSFORM YOUR BODY

Mar 03, 2025 11 Min Read

Glutes are a hot topic recently. If you find yourself looking to grow your glutes, you are not alone! The fact of the matter is that there are quite a...

WHAT IS THE BEST ASHWAGANDHA SUPPLEMENT?

Feb 27, 2025 7 Min Read

Ashwagandha might be one of the most popular supplements around right now. Why? Because it's awesome, and has a ton of different benefits! Ashwagandha has been used for centuries in...

YOUR GUIDE TO THE BATTLE ROPE WORKOUT

Feb 25, 2025 8 Min Read

A battle rope workout isn't just about flailing ropes around. It's a workout that can really kick your butt. Whether you're new to battle rope workouts or looking to level...

HIGH-PROTEIN CHICKEN STROGANOFF

Feb 25, 2025 2 Min Read

I don't know about you, but I think cozy, comfort foods are always in season! At the same time, pursuing fitness goals and eating comfort foods normally don't go hand-in-hand....

IS PEA PROTEIN A COMPLETE PROTEIN?

Feb 21, 2025 10 Min Read

Plant-based diets have become pretty common over the last couple of decades ... They've been pushed in the media, and even get taught in some schools. My high school English...

BEST BICEP EXERCISES

Feb 19, 2025 11 Min Read

If I asked you what muscle stands out the most when you see people in the gym, what would you say? You could say their chest. Maybe it's their quads,...

EFFECTIVE PLYOMETRIC EXERCISES FOR TRAINING

Feb 17, 2025 11 Min Read

Have you ever seen somebody looking a little bit crazy jumping around in the gym? Maybe they're jumping up into the air ... Maybe they're doing push-ups and flying off...

PROTEIN-PACKED PEANUT BUTTER OVERNIGHT OATS

Feb 17, 2025 2 Min Read

Looking for a quick, tasty, and nutritious breakfast? These Protein-Packed Peanut Butter Overnight Oats are exactly what you need! This is the perfect busy-morning breakfast recipe. It combines the creamy...

HACK SQUATS: MUSCLES WORKED & BENEFITS

Feb 17, 2025 8 Min Read

In the fitness world today, everybody is after the trick to getting the perfect legs and glutes… And if you're looking to maximize your lower body gains, hack squats can...

WHAT IS THE ARNOLD SPLIT?

Feb 15, 2025 6 Min Read

Hey! If you're looking to build some serious muscle like the Austrian Oak himself, you've come to the right place... Today, we're diving deep into one of the most legendary...

MACRO-FRIENDLY GAME DAY RECIPES

Feb 05, 2025 5 Min Read

Game day is all about good food, great company, and of course, the game itself! But who says you have to sacrifice your nutrition to enjoy all the tasty snacks?...

WHAT IS A 5X5 WORKOUT PROGRAM?

Feb 04, 2025 5 Min Read

Let me tell you something about building strength and muscle. After years of studying, I've learned there are many effective programs out there. However, the 5x5 workout program stands out...

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