Health & Fitness Blog | 1st Phorm

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...

WHY ARE MY MUSCLES SHAKING DURING A WORKOUT?

Jun 05, 2024 5 Min Read

We’ve all done workouts that leave us exhausted. We could be out of breath, sore, tired, and out of sorts. But, have you ever finished up a workout, held out...

RDL FORM: HOW TO MASTER THE ROMANIAN DEADLIFT

Jun 05, 2024 10 Min Read

So, you want to learn how to master Romanian deadlifts (RDL), huh? Well, that’s good to hear because you’ve really been missing out! Romanian deadlifts are a staple exercise for...

WHAT IS ACTIVE RECOVERY?

Jun 04, 2024 5 Min Read

Working out regularly is a great way to achieve your fitness goals. It can help you build muscle, lose weight, and be able to perform the daily activities you want. That...

STRAWBERRY PROTEIN CHEESECAKE BITES

May 29, 2024 2 Min Read

Looking for a light, smooth, creamy, and high-protein dessert? Look no further because I have a recipe that fits the bill! These strawberry protein cheesecake bites are both delicious and...

MASTERING THE INCLINE DUMBBELL FLY

May 29, 2024 8 Min Read

If your goal is to build a well-defined and strong chest, incline dumbbell flys are a great way to help you get there. They isolate your upper chest muscles, and...

ARE GREENS POWDERS GOOD FOR YOU?

May 28, 2024 8 Min Read

In the past few years, greens powders have been getting more and more popular. There's a good reason for this, too! If you haven't heard, greens powders can help with several...

BEST AT-HOME LEG WORKOUTS FOR WOMEN

May 28, 2024 15 Min Read

Ladies, if you’re ready to build lower body strength and tone your legs, this one's for you! I’m glad you’re looking into ways to train your legs with at-home...

MULTIVITAMINS FOR MEN: WHAT TO LOOK FOR

May 28, 2024 4 Min Read

If you're anything like me, you've always known that you should be taking a multivitamin. At least, that's what most of us were told when we were growing up. Sure,...

8 EFFECTIVE DYNAMIC STRETCHES FOR YOUR UPPER BODY

May 26, 2024 12 Min Read

What is something that can help enhance mobility, prevent injuries, and improve performance? If you guessed dynamic stretching, you had the right answer. That said, when most people hear...

THE DECLINE BENCH PRESS: A FULL GUIDE

May 26, 2024 4 Min Read

If you are looking to get a bigger, stronger chest, you are not alone. I am always on the lookout for new exercises and techniques to grow my chest muscles....

HOW OFTEN SHOULD YOU CHANGE YOUR WORKOUT ROUTINE?

May 24, 2024 6 Min Read

When it comes to seeing results with your workout routine … consistency is key. While this is true, it's also important to make sure that you aren't sticking with the...

TOP EXERCISES FOR THE BEST ARM WORKOUT

May 24, 2024 12 Min Read

One of the most common workouts you’ll see people doing is arm workouts. I mean, who doesn’t love a good arm day?! Your arms are some of the first muscles...

HOW LONG DOES IT TAKE TO REGAIN MUSCLE?

May 24, 2024 14 Min Read

If you've been working out for a while, you probably know how hard it is to gain muscle. For most of us, it can take years and years of...

HOW TO DO PLANK WALKS

May 24, 2024 5 Min Read

We all know about the standard exercise known as the plank. Some people do this exercise from their hands and some people do it from their elbows. The problem is,...

WHEY PROTEIN ISOLATE VS WHEY PROTEIN CONCENTRATE

May 22, 2024 7 Min Read

When it comes to protein powders, NOTHING beats whey protein. For one, it has the best amino acid profile (1). Secondly, your body can use this protein more efficiently than...

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