Health & Fitness Blog | 1st Phorm

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...

COLLAGEN CARAMEL DIP

Jul 23, 2024 2 Min Read

Let me introduce you to your new favorite dip! This high-protein collagen caramel dip is one you'll love as a quick snack. Personally, I think it goes best with some...

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...

HIGH-PROTEIN PANCAKE BREAKFAST SANDWICH

Jul 17, 2024 2 Min Read

They say that breakfast is the most important meal of the day. Well, I think all meals are important, but breakfast is for sure my favorite! Especially when I am...

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 14 Min Read

When it comes to building a muscular chest, you may think you have to go to the gym. Yes, you certainly have to work out. However, that doesn't mean...

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...

HIGH-PROTEIN 4TH OF JULY FRUIT DIP

Jul 02, 2024 2 Min Read

Heading to a 4th of July party? Not sure what to bring? Not sure how to stick to your goals and have something tasty and fun? I've got your solution!...

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...

HOW TO GET THICKER THIGHS

Jun 29, 2024 9 Min Read

Each and every one of our bodies is unique. No two people are exactly alike, and that's one of the coolest things about humans. We all have different characteristics, a...

THE IMPORTANCE OF GLYCOGEN REPLENISHMENT

Jun 25, 2024 13 Min Read

Carbohydrates are to be avoided at all costs, right? Wrong! I know that might be a popular thing you hear on social media, but it’s a little ridiculous. Can we...

MASTERING THE BULGARIAN SPLIT SQUAT

Jun 25, 2024

Leg day is the best day! At least, that's what I think. I know for most people, this isn't the case. Most people dread leg day when it comes to...

WHAT IS COLLAGEN GOOD FOR?

Jun 25, 2024 8 Min Read

Have you ever wondered how skin holds its shape? How can it be so malleable, strong, and soft all at the same time? Well, your skin has a secret, and...

SEVEN-LAYER TACO DIP

Jun 25, 2024 2 Min Read

Take a classic party dish but make it macro-friendly? You got it! This Seven-Layer Taco Dip recipe will be your new favorite! I made a few modifications to the recipe...

OUTDOOR WORKOUTS TO REVITALIZE YOUR ROUTINE

Jun 23, 2024 7 Min Read

When it's that time of the year ... Getting outside more is something that's on all of our minds. I'm certainly a huge advocate for getting outside and enjoying the...

FOUNDATIONAL EXERCISES FOR A STRONGER YOU

Jun 23, 2024 10 Min Read

Every year, so many people take the leap and make it a goal to exercise more. Exercising is so important for your overall health, but it goes further than you’d...

BEST LEG DAY WARM-UP EXERCISES

Jun 23, 2024 8 Min Read

We all know how difficult leg day can be. For a lot of people, they dread it for that reason. I actually happen to be someone who likes leg...

PRE-WORKOUT FOR WOMEN: WHAT YOU NEED TO KNOW

Jun 19, 2024 9 Min Read

Taking care of your health is one of the most important elements of living a good life. When you’re putting in the time, money, and energy to improve your...

WALKING WITH WEIGHTS: BENEFITS AND RISKS

Jun 19, 2024 10 Min Read

Walking is a great cardiovascular exercise that offers many benefits. Unlike high-impact workouts, walking is low-impact and requires very little skill. For those just getting started on a fitness journey,...

CHOCOLATE PEANUT BUTTER PROTEIN SMOOTHIE

Jun 19, 2024 2 Min Read

Looking for a smoothie that will curb your cravings and help you stay on track with your goals?! This delicious chocolate peanut butter smoothie only requires 5 simple ingredients!...

HIGH-PROTEIN PEANUT BUTTER CHEESECAKE

Jun 19, 2024 2 Min Read

Made with our Salted Peanut Butter Level-1, this high-protein dessert is rich in taste. With 16g of protein per slice, you can still work toward your protein goal and get...

MACRO-FRIENDLY ICE CREAM BITES

Jun 18, 2024 2 Min Read

I am a bit obsessed with this bite-sized treat! These ice cream bites are a perfect sweet treat to bring to a party! You can also batch cook them to have...

DIPS: MUSCLES WORKED & BENEFITS

Jun 14, 2024 5 Min Read

There are many exercises that only work one muscle group. There are also many exercises that people think only work one muscle group. Dips are one of them! A lot...

HOW TO CONQUER THE DEVIL PRESS WORKOUT

Jun 14, 2024 6 Min Read

Have you ever done a devil press before? If so, you know just how painful it can be. Let's face it, the devil press can conquer us just as much...

SUMO SQUATS: MUSCLES WORKED & BENEFITS

Jun 14, 2024 7 Min Read

Most exercise programs have a dedicated day to train legs. For the most part, leg day is something people either love or hate. For me, I'm not the biggest fan....

WHEN IS THE BEST TIME TO TAKE COLLAGEN?

Jun 12, 2024 5 Min Read

Collagen supplements have become quite popular nowadays. Most people like to use them to maintain youthful skin, strong nails, and healthy joints and hair. Collagen can also benefit the health...

THE POWER OF ISOLATION EXERCISES FOR MUSCLE GROWTH

Jun 12, 2024 13 Min Read

Have you ever wanted to focus all your energy on improving a specific area of your body? Well, you definitely aren’t the only one. Many people see influencers on social...

HEALTHY WORKOUT SNACKS FOR PERFORMANCE

Jun 12, 2024 7 Min Read

If you want to perform during your workout, you need to make sure your body is getting the nutrients it needs. No matter how you look at it, fueling your...

POWER CLEAN: MUSCLES WORKED AND BENEFITS

Jun 07, 2024 10 Min Read

The power clean is a highly effective exercise for increasing muscular power. Strength coaches all over the world recommend them for their athletes. It’s a compound movement, so it targets...

THE BEST UPPER BODY PUSH AND PULL EXERCISES FOR MAXIMUM GAINS

Jun 07, 2024 14 Min Read

Want to get a bigger upper body? Well, if you want bigger muscles in your chest, shoulders, back, and arms you’ve come to the right place. Building muscle is actually...

HEALTHY DILL PICKLE CHICKEN SALAD

Jun 06, 2024 2 Min Read

Ready for a delicious and macro-friendly twist on chicken salad? Introducing: the delicious healthy dill pickle chicken salad! This recipe is simple and requires minimal prep time. This makes it...

HOW TO BURN FAT WITHOUT LOSING MUSCLE

Jun 05, 2024 11 Min Read

Whether you're trying to lose weight, build muscle, or sculpt your physique, no one wants to lose muscle. On the other hand, almost everyone on the planet is okay with...

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