Health & Fitness Blog | 1st Phorm

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...

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...

WHAT IS BOVINE COLLAGEN?

Jul 23, 2024 8 Min Read

Every living organism is mostly made up of proteins. For us, this includes a lot more than just muscle too. One crucial protein that’s actually the most prevalent in your...

CHEST AND BACK WORKOUTS FOR MAXIMUM RESULTS

Jul 21, 2024 16 Min Read

Are you looking to switch up your workouts? Or maybe you just want to find ways to make your workouts more time-efficient. Either way, there are many ways to do...

TOP 11 BEST FOODS WITH CREATINE

Jul 21, 2024 10 Min Read

When it comes to building muscle and performing better in the gym, creatine can be a game-changer. Creatine isn’t just a popular supplement choice among gym goers, though. It’s...

FULL BODY WORKOUT WITH NO EQUIPMENT

Jul 21, 2024 12 Min Read

When you're new to exercising, it can seem like a lot at first. There’s all kinds of different exercises to learn, and that alone can feel overwhelming. On top of...

WHICH BENCH IS BETTER: INCLINE VS FLAT BENCH

Jul 17, 2024 8 Min Read

There are quite a few different exercises you can do for a bigger and stronger chest. If your goal is to build your upper body, I'm sure you've tried a...

THE IMPORTANCE OF REST DAYS

Jul 17, 2024 7 Min Read

If you’re working to look and feel your best, you’ve come to the right place. Oftentimes, people start by seeking out the best workout program to get results. Which is...

11 PLYOMETRIC EXERCISES FOR SPEED & POWER

Jul 17, 2024 12 Min Read

Most gym-goers are pretty comfortable with cardio and weight lifting. Nowadays, that tends to be the bread and butter of most fitness routines. Personally, I normally stick with these two...

HOW TO INCREASE COLLAGEN PRODUCTION

Jul 12, 2024 7 Min Read

Collagen is the powerhouse protein that holds our body together ... Quite literally. In fact, we get the word collagen from the Greek word “kolla” which means glue! It's the...

WHAT ARE COMPOUND EXERCISES?

Jul 12, 2024 5 Min Read

If you lift weights, I'm sure you've heard the term "compound exercise". Even if you haven't, I guarantee you've done compound exercises before. In fact, I'd be surprised if you...

HOW TO DO NORDIC CURLS

Jul 12, 2024 3 Min Read

I know we all love leg day. Or at least, some of us do. However, I also know that many people stick with the same leg exercises they've always done....

IS GLYCOGEN FAT? HOW GLYCOGEN AFFECTS YOUR HEALTH

Jul 10, 2024 4 Min Read

Every single thing you do on a daily basis requires energy. Whether it's breathing, working out, or chasing your kids around the yard, energy is used. This energy is calories,...

SHOULD I LOSE WEIGHT BEFORE BUILDING MUSCLE?

Jul 09, 2024 15 Min Read

When you first get started on your fitness journey, it can be hard to know where to start. This is especially true when you have more than one goal to...

THE BENCH PRESS PYRAMID WORKOUT

Jul 09, 2024 7 Min Read

If there was a list of exercises that everybody knows, I'd imagine the bench press would be near the top. The bench press is popular for helping to build strength...

ARE POWDERED VITAMINS BETTER THAN PILLS?

Jul 05, 2024 5 Min Read

Everybody has heard they should take their vitamins, and they are right! But, I know there are so many different types and it can be hard to know which vitamins...

5-Day Workout Splits For Maximum Results

5 DAY SPLIT WORKOUT ROUTINE FOR MAXIMUM RESULTS

Jul 05, 2024 10 Min Read

When it comes to your weekly workout split in the gym, there are several ways to do it. It’s not a one-size-fits-all for everyone. Some people choose to work...

The Incredible Benefits of Deadlifts: Why You Should Be Doing Them

THE BENEFITS OF DEADLIFTS: WHY YOU SHOULD BE DOING THEM

Jul 05, 2024 10 Min Read

Why is it that so many people are resistance training today? One could argue that people are worried about their health and living a long time. You could also argue...

AT-HOME CHEST WORKOUT: TOP 8 EXERCISES FOR A BIGGER CHEST

Jul 03, 2024 9 Min Read

Can you build chest muscle at home? Yes! You can build an impressive chest at home using bodyweight exercises, resistance bands, or minimal equipment. An effective at-home chest workout targets...

MORE REPS OR MORE WEIGHT FOR MUSCLE GROWTH?

Jul 03, 2024 7 Min Read

When it comes to resistance training, you can hear all sorts of different things. Some of the things you may hear can be good information, and some of it may...

REVERSE LUNGES MUSCLES WORKED: BENEFITS & PROPER FORM

Jul 03, 2024 6 Min Read

There are several benefits to having stronger legs. I don't think any of us can question that! Nowadays, it seems like most people want bigger and stronger legs too. You...

TIPS FOR BETTER MUSCLE RECOVERY

Jun 29, 2024 8 Min Read

When it comes to working out, there is a lot of talk about pushing your body to its limits. Something that doesn’t get talked about as much is muscle recovery. ...

HEALTHY ICE CREAM ALTERNATIVES

Jun 29, 2024 4 Min Read

Do you ever crave something sweet? I know I do! We all know and love the cold, creamy, smooth, rich, and sweet treat known as ice cream… Even when it's...

ARE GREEN POWDERS GOOD FOR YOU?

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