Health & Fitness Blog | 1st Phorm

WHAT ARE PRENATAL VITAMINS? BENEFITS & KEY NUTRIENTS

Dec 08, 2025 6 Min Read

Prenatal vitamins are multivitamin supplements designed specifically for women who are pregnant, trying to conceive, or nursing. While we can get many of these nutrients through our diet, pregnancy significantly...

HIGH-PROTEIN VEGAN MEAL PREP IDEAS

Oct 27, 2025 10 Min Read

If you live a plant-based lifestyle, you probably know just how hard it can be to get protein. I get it! When most high-protein foods come from animal sources, it's...

COLOSTRUM VS. COLLAGEN: WHICH SUPPLEMENT IS RIGHT FOR YOU?

Sep 09, 2025 6 Min Read

When it comes to health supplements, there are so many options that it can feel overwhelming. Two that often get compared are bovine colostrum and collagen. At first glance, they...

MASTERING THE GUILLOTINE PRESS

Sep 02, 2025 9 Min Read

When it comes to chest training, most people think of the standard bench press. It is, after all, the most popular chest exercise. But what if you want to fill...

COLOSTRUM SUPPLEMENTS: TOP PICKS & BENEFITS

Aug 26, 2025 5 Min Read

Lately, there's been a whole lot of buzz in the supplement world around colostrum. Chances are, that's why you're here ... To see what all the hype is about. Many...

COLOSTRUM AND GUT HEALTH: WHAT THE SCIENCE SAYS

Aug 25, 2025 6 Min Read

When it comes to your overall health, your gut plays a much bigger role than most people realize. It doesn’t just break down food. It also affects your immune system,...

TOP BACK EXERCISES FOR WOMEN

Aug 19, 2025 10 Min Read

Strong backs aren't just for show; they're the foundation of everything you do. Whether you're lifting your kids, carrying groceries, or crushing your next workout ... your back muscles are...

WHAT IS BOVINE COLOSTRUM? BENEFITS & USES EXPLAINED

Aug 18, 2025 5 Min Read

If you're reading this ... There's a good chance you've been hearing all about colostrum. Or, even more specifically, bovine colostrum. What is bovine colostrum, you ask? Well, believe it...

HOW TO FOLLOW A GLUTEN-FREE DIET

Aug 11, 2025 10 Min Read

Starting a gluten-free diet can feel overwhelming. If you feel that way, then you are not alone. Between figuring out what you can eat, avoiding hidden gluten, and still getting...

PRE-WORKOUT VS. ENERGY DRINK: WHAT'S THE RIGHT CHOICE FOR YOU?

Aug 08, 2025 8 Min Read

In the pursuit of peak performance, choosing the right energy source matters. With so many options out there, I know it can be easy to feel overwhelmed. So, what should...

SUGAR-FREE ENERGY DRINKS THAT ACTUALLY WORK

Jun 17, 2025 5 Min Read

Energy drinks are everywhere these days. You see them in the gym, at the office, in people’s backpacks, and maybe even tucked in cupholders during your morning commute. As common...

12 AWESOME BODYWEIGHT EXERCISES FOR TOP TIER WORKOUTS

Jun 17, 2025 12 Min Read

We all know that working out is good for us. It’s great for our muscles, heart, bones, and we can’t forget the way we look. There are so many different...

HIIT FOR BEGINNERS: THE BEST WORKOUTS

Jun 16, 2025 11 Min Read

Just about everybody could agree that there aren't many things in life more important than our health. Getting fit, building muscle and strength, and losing body fat ... these things...

HEALTHY ENERGY DRINKS THAT ACTUALLY WORK

Jun 13, 2025 7 Min Read

We’ve all been there. The morning flies by, and you feel productive, but then the afternoon hits like a brick wall. Suddenly, your energy tanks, and you just want to...

COLOSTRUM BENEFITS: WHAT YOU NEED TO KNOW

Jun 12, 2025 8 Min Read

You’ve probably heard the buzz about colostrum by now. It’s all over the wellness world, and for good reason. Honestly, colostrum lives up to the hype. This special milk made...

HOW LONG DO ENERGY DRINKS LAST? (+ TIPS TO AVOID THE CRASH)

Jun 11, 2025 7 Min Read

I’m sure at one time or another, you’ve hit that afternoon crash and needed a boost. We’ve all been there. Some people go for coffee, but more people are now...

BEGINNER ROWING MACHINE WORKOUT

Jun 10, 2025 10 Min Read

If you're looking for a way to get a full-body workout without pounding your joints ... there are a lot of different things you could do. Of these low-impact workouts,...

METCON WORKOUT: FROM CARDIO TO STRENGTH

Jun 05, 2025 8 Min Read

We all know that workouts are one of the pieces that can make a big difference in our health and fitness. While we all might enjoy different things in our...

WHAT IS COLOSTRUM?

Jun 05, 2025 9 Min Read

You might have heard the word "colostrum" before. It's a pretty hot topic right now, but what is it, really? Quick Answer: What Is Colostrum? Colostrum is the first milk...

CAN YOU TAKE COLLAGEN WITH OTHER VITAMINS?

Jun 04, 2025 8 Min Read

Having strong joints and vibrant skin isn’t just about working out and eating well. It’s also about giving your body the right building blocks to build and maintain those tissues....

UPPER GLUTE WORKOUT: STRENGTHEN & SCULPT

Jun 04, 2025 9 Min Read

When people talk about fitness goals, these days, having strong and sculpted glutes seems to be at the top of a lot of people’s priorities. But really … Who doesn’t...

EFFECTIVE GLUTE HAM RAISE ALTERNATIVES

Jun 04, 2025 11 Min Read

If you want to build up your glutes and hamstrings, the glute-ham raise is one of the best exercises you can do! It takes a good amount of lower body...

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...

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...

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...

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....

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...

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...

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...

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...

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...

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...

ARE GREEN POWDERS GOOD FOR YOU?

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