Health & Fitness Blog | 1st Phorm

WHY DOES MY MULTIVITAMIN MAKE ME NAUSEOUS?

Nov 19, 2024 5 Min Read

When you decide to take a multivitamin, you’re making an investment in your health. In my experience, multivitamins are something that can help support whole body health. For that reason,...

COMPLETE TIMELINE: WHEN YOU'LL SEE COLLAGEN RESULTS

Nov 15, 2024 10 Min Read

Collagen supplements have become increasingly popular for supporting skin, joints, hair, nails, and more. But the big question is: How long does it take for collagen to work? Many people report...

DOES TAKING VITAMINS BREAK A FAST?

Nov 13, 2024 5 Min Read

It seems like fasting is one of the hottest topics in the health and fitness world today. If you've considered dieting before, I'm sure you've heard of this approach. A...

THE BEST VEGAN PROTEIN SOURCES

Nov 12, 2024 14 Min Read

We’ve all heard about how important protein is at one time or another. While a lot of people only associate protein with muscle tissue, it plays a much bigger role...

HOW MUCH COLLAGEN SHOULD I TAKE PER DAY?

Nov 07, 2024 5 Min Read

Everybody knows how important protein intake can be. If you didn't know that, then I'd be surprised! Well, did you also know that collagen is a type of protein? Yup...

WHAT IS CLEAR PROTEIN?

Nov 05, 2024 7 Min Read

Interested in learning about clear protein? Well, you’ve come to the right place. Most of us know about the importance of protein when it comes to our health &...

BEST TRICEP WORKOUTS FOR STRONGER ARMS

Nov 02, 2024 8 Min Read

Build stronger arms with the best tricep workouts from 1st Phorm! Target all three heads for muscle growth and definition.

HOW TO DEPLETE GLYCOGEN STORES

Nov 01, 2024 11 Min Read

Have you ever “hit a wall” during your workout? One minute you’re pushing yourself, and the next you feel like you physically can’t anymore. You may even notice increased sugar...

TAKING VITAMINS AT NIGHT VS MORNING: WHICH IS BEST?

Nov 01, 2024 5 Min Read

Every single one of us knows how important it is to get our essential vitamins and minerals. Heck, this could even date back to your parents telling you every morning....

THE BEST INTERMEDIATE WORKOUT ROUTINE

Oct 24, 2024 6 Min Read

Everybody starts somewhere, right? You probably agree without even having context about what I’m talking about. This is a general truth in life that we all know. But when it...

BEST BACK WORKOUTS FOR MEN

Oct 24, 2024 15 Min Read

So you want to build a bigger and stronger back? You’ve come to the right place! Your back is made up of a lot of muscles; some big and some...

WHY DO ATHLETES CARB LOAD?

Oct 24, 2024 16 Min Read

Carb loading is a strategy embraced by athletes worldwide. A lot of people think carb loading just means having a cheat meal like a huge bowl of mac n' cheese...

BEST LEG WORKOUTS AT THE GYM

Oct 23, 2024 7 Min Read

Looking for that perfect routine for leg day? I know some of the best leg workouts to help you reach your goals! Your legs house the biggest muscles in your...

VITAMIN B COMPLEX

Oct 23, 2024 9 Min Read

Vitamins are a very important part of a balanced diet. Even knowing that, far too many of us continue to neglect them. These nutrients are important for maintaining bodily functions...

CARDIO VS STRENGTH TRAINING: WHICH IS BETTER?

Oct 11, 2024 6 Min Read

Everyone knows that exercise is important for living a healthy life. Everyone knows that exercise is important for becoming your best self. Everyone knows that exercise is important for looking...

ULTIMATE WORKOUT ROUTINE FOR WOMEN

Oct 11, 2024 5 Min Read

In need of a good workout routine? If so ... I have the ultimate workout routine for women to share with you. Actually, I have a couple you can try...

HOW TO PUSH PAST A WORKOUT PLATEAU

Oct 10, 2024 11 Min Read

We’ve all hit that point. You’re doing everything right: exercising regularly, working hard, eating right, and getting enough rest. But still… You’re seeing no progress. You’re not faster or stronger....

CHEST DAY WORKOUT FOR MAXIMUM MUSCLE GROWTH

Oct 03, 2024 16 Min Read

So you want to build muscle? Well, you’ve come to the right place. I once was a skinny guy desperate to build muscle, but I found my way. Through trial...

BENEFITS OF MAGNESIUM

Oct 03, 2024 5 Min Read

If given the opportunity, I’m confident that every one of us would want to be the star of the show. It's a desire of most, if not all, humans...

WHAT MUSCLES DO DEADLIFTS WORK?

Sep 26, 2024 11 Min Read

Arguably, one of the best compound exercises known to man is the deadlift. If you're wondering why that is, it's because of just how many different muscles deadlifts recruit! What...

THE KETTLEBELL CLEAN: A STEP BY STEP GUIDE

Sep 26, 2024 8 Min Read

When I say kettlebell clean, I’m not talking about cleaning gym equipment. I’m talking about an exercise that doesn’t get enough credit. I’m talking about a way that you can...

BEST LEG WORKOUTS THAT TRANSFORM YOUR LOWER BODY

Sep 26, 2024 17 Min Read

When it comes to building a strong and resilient body, leg workouts are essential. I mean, your legs technically hold up your entire body every day. There’s a reason...

MASTERING THE CURTSY LUNGE

Sep 18, 2024 7 Min Read

Have you ever seen someone gracefully bend their knees and bow their head as a greeting? Unless you've lived a separate life in the medieval era, I would guess you...

THE BENEFITS OF WORKING OUT IN THE MORNING

Sep 18, 2024 8 Min Read

The advantages of exercising regularly are well documented. Everyone knows how good exercise is for your body, but it’s great for your mind too In fact, people who work out...

ARE FITNESS CHALLENGES WORTH IT?

Sep 18, 2024 7 Min Read

Some of the most common resolutions every new year center around fitness. I don't know if there's a single person in the world who doesn't want to look and feel...

DETOX VS CLEANSE

Sep 13, 2024 9 Min Read

Every now and then, a fresh start can feel good. This is especially true when we start to look and feel worse. In times like these, many people consider detoxing...

DUMBBELL WORKOUT ROUTINE TO BUILD MUSCLE

Sep 13, 2024 7 Min Read

Some people think you need a wide variety of equipment to get a good workout... Some people think you need a bunch of different machines and weights to get a...

HOW DO MUSCLES GROW?

Sep 13, 2024 15 Min Read

No matter what your fitness goals are, building muscle is something you should be looking to do. Now, I’m not saying you need to go out and become a...

WHAT IS GLYCOGEN?

Sep 06, 2024 5 Min Read

You know the old saying, “You are what you eat?" Well, this saying can be kinda true … Especially when you look at your food as fuel! If you think...

HOW TO INCREASE GLYCOGEN STORES IN MUSCLE

Sep 06, 2024 11 Min Read

Have you ever wondered why you can feel so different in your workouts depending on the day? Some days you feel like you can do anything, but others you feel...

WHEN SHOULD YOU WEIGH YOURSELF?

Aug 30, 2024 7 Min Read

When it comes to losing weight, it can seem like a numbers game. Well, for the most part, it literally is. To lose weight, you have to consume fewer calories...

9 STAIRMASTER BENEFITS FOR YOUR FITNESS GOALS

Aug 28, 2024 7 Min Read

When it comes to achieving your fitness goals, the StairMaster can be a powerful tool! For a lot of people, it has even taken a permanent spot in their routine....

BACK DAY WORKOUTS FOR A STRONGER, SCULPTED BACK

Aug 27, 2024 11 Min Read

The time has come to talk about one of my favorite workouts: Back Day. Back day is always a fun workout, and your back muscles can change your look a...

THE BEST SUPPLEMENTS TO TAKE FOR RECOVERY

Aug 27, 2024 11 Min Read

After a hard workout, you’ve probably noticed you get pretty sore from time to time. Occasionally, you can be sore right after, but it’s the next few days that typically...

HOW TO BURN FAT INSTEAD OF CARBS

Aug 20, 2024 11 Min Read

Every single one of us needs energy in order to live. That might sound like common sense, but it’s something that people forget way too often! This energy comes...

WHAT ARE THE BENEFITS OF COLLAGEN?

Aug 20, 2024 7 Min Read

If you care about your overall health, you've probably heard about collagen. In recent years, it has been all the hype! Although, it seems like a new fad takes the...

Glycogen Foods: The Best Foods to Refuel

HOW TO FILL GLYCOGEN STORES IN MUSCLE: BEST GLYCOGEN FOODS

Aug 20, 2024 6 Min Read

Have you ever hit a workout and got so drained you started shaking? What about being so tired after a workout that all you want to do is sit on...

WHAT ARE PREBIOTICS?

Aug 15, 2024 5 Min Read

Did you know that bacteria is an essential part of your gut health? In your GI tract, there are communities of bacteria called our gut microbiome. These bacteria help break...

SHOULD I BULK OR CUT TO REACH MY GOALS?

Aug 10, 2024 9 Min Read

Most people want to build more muscle and reduce their body fat. But not everyone reaches that destination by taking the same path… Bulking and cutting are common strategies for...

SUCRALOSE VS STEVIA

Aug 09, 2024 6 Min Read

We have all heard about the dangers of too much sugar in our diet. “Sugar will rot your teeth and give you diabetes.” My parents used to tell me...

CLA SUPPLEMENT BENEFITS: COMPLETE CONJUGATED LINOLEIC ACID GUIDE

Aug 09, 2024 7 Min Read

There are so many supplements out there that promise you faster results with weight loss. Unfortunately, not all these supplements do everything they promise. However, some of them can...

L-CARNITINE BENEFITS

Aug 07, 2024 6 Min Read

It's no secret that our bodies need certain nutrients to function. We all need vitamins, minerals, amino acids, and fats to live our healthiest lives. While they are all important,...

UNDERSTANDING ELECTROLYTE SUPPLEMENTS

Aug 07, 2024 5 Min Read

We all know that it’s important to drink your water to stay hydrated. But what a lot of people miss out on is the other half of what keeps you...

SHOULD YOU DRINK PROTEIN SHAKES BEFORE OR AFTER WORKOUTS?

Aug 07, 2024 13 Min Read

If you’re looking to maximize your progress in the gym, you’ve come to the right place! Going to the gym and hitting the weights is only step 1. Anyone who...

BEST HIIT WORKOUTS FOR ALL FITNESS LEVELS

Jul 31, 2024 5 Min Read

HIIT training is something that's gained a lot of popularity in the fitness community. In fact, a lot of gyms and chains have popped up over the years which all...

PROTEIN POWDER FOR WEIGHT GAIN

Jul 31, 2024 10 Min Read

We’ve all heard about protein powder at one time or another. If you’ve ever been consistent with your workouts, I’d be willing to bet you’ve at least tried a protein...

WHAT ARE THE BENEFITS OF FIBER SUPPLEMENTS?

Jul 26, 2024 6 Min Read

Fiber. Your body can’t really digest it. It doesn’t contain any essential vitamins or minerals. It doesn’t give you fuel or energy. You just eat it and wait for it...

THE BEST TIME TO TAKE VITAMINS

Jul 26, 2024 5 Min Read

My mom always made me take my vitamins before school every morning. Sound familiar? If you ask me, that's one of the many reasons she was such a great mom!...

SHOULD YOU DRINK PROTEIN SHAKES ON REST DAYS?

Jul 26, 2024 8 Min Read

If you’re anything like me, you are looking forward to getting your protein shake in after your workout. Heck, sometimes I feel like the only reason that I workout is...

GLYCOGEN DEPLETION WORKOUTS: WHAT THEY ARE & WHY THEY MATTER

Jul 23, 2024 6 Min Read

You know those workouts that take it all out of you? The ones where you’re left feeling beat. The ones where you want to fall over and nap afterward. The...

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