Health & Fitness Blog | 1st Phorm

THE HEX PRESS: WHAT IS IT AND HOW TO DO IT

Dec 26, 2023 8 Min Read

At some point, every one of us feels the need to switch up our workout routine. If you’re anything like me, I tend to get bored of the same workouts...

THE BENEFITS OF SHOULDER SHRUGS

Dec 26, 2023 5 Min Read

Whether you are looking to build big traps or fix your posture, shrugs can help! I know for me (someone who sits at a desk all day) … shrugs are...

SQUAT ALTERNATIVES FOR YOUR LOWER BODY

Dec 26, 2023 8 Min Read

Everyone knows if you want big legs, squats are going to help. It’s a heavy and difficult exercise that targets your quads, hamstrings, and glutes very well. You’ll even get...

CREATINE VS PROTEIN: WHICH IS BEST TO BUILD MUSCLE?

Dec 12, 2023 8 Min Read

Creatine and whey protein have both continued to grow in popularity over the past decade. For the most part, these products are both marketed as great ways to build...

THE BENEFITS OF LIFTING HEAVY

Nov 10, 2023 6 Min Read

Everybody is always looking for a hack. While I am a firm believer that these don’t really exist … weightlifting is about as close as you can get to a...

WHY WALKING MATTERS

Nov 10, 2023 2 Min Read

Walking is an excellent way for people to get out and breathe some fresh air. You just feel better (physically and mentally) if you get outside and go for a...

LATERAL RAISES: MUSCLES WORKED & BENEFITS

Nov 10, 2023 8 Min Read

If you want bigger, stronger, or more defined shoulders, don't skip lateral raises! Do them right and lateral raises can be crazy effective for muscle building. Do them enough and...

HOW TO CALCULATE MACROS FOR FAT LOSS

Nov 03, 2023 16 Min Read

So, you want to lose body fat and get shredded? Me too. I think pretty much anyone does, because having low body fat is a very attractive physical quality....

HOW TO FIND YOUR MACROS FOR MUSCLE GAIN

Oct 24, 2023 16 Min Read

Building muscle is simple, but I wouldn’t call it easy. Trust me, I’ve been focused on building muscle for the majority of my life. I spent years searching textbooks...

THE BEST GLUTE EXERCISES FOR BIGGER GLUTES

Oct 20, 2023 9 Min Read

Training the glutes isn't just for those who are looking to turn heads in their favorite pair of pants. A well-rounded backside is a characteristic of a strong, functional human....

L-CITRULLINE VS. CITRULLINE MALATE: WHICH IS BETTER?

Oct 13, 2023 8 Min Read

When it comes to getting the best pre-workout, you need the best ingredients. If you’re looking to get the best pump, you should definitely look into getting one with citrulline...

CREATINE HCL VS MONOHYDRATE: THE BEST CHOICE

Oct 13, 2023 10 Min Read

The supplement market has continued to grow over the last several years and for good reason. Health and fitness have become a priority in most people’s lives. I will say,...

TOP SHOULDER WORKOUTS FOR STRONGER SHOULDERS

Oct 13, 2023 8 Min Read

There are a bunch of reasons why someone may want to add shoulder workouts to their exercise routine. They may want to look a certain way … they may...

MOBILITY EXERCISES: MOVE WITH CONFIDENCE

Oct 02, 2023 12 Min Read

When you think of training, what do you think of? Some of us think about strength training. Some of us think about training for a marathon. Some of us...

THE BEST PRE-WORKOUT SNACKS FOR PERFORMANCE

Oct 02, 2023 5 Min Read

Do you ever get tired in the middle of a workout? Or maybe you have days when the weights feel heavier ... the workout seems harder ... and you just can't...

HOW TO GET MORE VITAMIN D TO IMPROVE YOUR HEALTH

Oct 02, 2023 4 Min Read

Vitamins and minerals play key roles in your body. Really, we can’t live without them! Vitamins and minerals work together in order to help support your body in a number...

CABLE MACHINE ARM WORKOUT

Sep 25, 2023 12 Min Read

If you walk into any commercial gym during busy hours, I can almost guarantee you one thing. At least a handful of people will be doing arm workouts. It’s...

SHOULD YOU DRINK A PROTEIN SHAKE BEFORE BED?

Sep 25, 2023 6 Min Read

Have you heard someone say something like this before: “You shouldn’t eat before you sleep, it’s not good for you.” Or maybe you’ve heard, “If you eat after 7 PM,...

CUTTING DIET: HOW TO PLAN AND FOLLOW ONE

Sep 25, 2023 10 Min Read

“Cutting” is a word you’ll hear about often when it comes to health and fitness. But, what exactly does “cutting” mean, and what is it referring to? Well, cutting actually...

GOBLET SQUATS: HOW TO DO THEM THE RIGHT WAY

Sep 14, 2023 7 Min Read

If you’re anything like me, squats are one of your favorite exercises. When I first got into fitness, I used to do them religiously. As a beginner, I quickly became...

TOP 10 CABLE BACK WORKOUTS

Aug 18, 2023 14 Min Read

If you want to build a great physique, it would be impossible to do it without having a great back. The muscles in the back are some of the largest...

HOW MANY DAYS A WEEK SHOULD YOU WORK OUT?

Aug 18, 2023 6 Min Read

Exercising regularly can be very beneficial for your overall health and wellness. From lowering stress to helping prevent heart obesity, it’s hard to argue against the benefits of exercise. But...

WHAT TO MIX WITH 1ST PHORM GREENS: 11 TASTY IDEAS

Aug 18, 2023 9 Min Read

My mom always used to say, “No watching TV until you finish your vegetables!” While I didn’t understand it at the time, she really did have my best interests,...

HOW OFTEN SHOULD YOU LIFT WEIGHTS?

Aug 14, 2023 5 Min Read

How many times have you heard that the more you train, the better your results will be? When a lot of people first start lifting, they assume that more...

GREENS FOR BLOATING: DOES IT WORK?

Aug 14, 2023 9 Min Read

Bloating is a pretty uncomfortable feeling, and I don’t know anyone who likes it. If you're unfamiliar, bloating is a feeling of excess fullness or swelling of your belly. When...

10 BICEP EXERCISES FOR BIGGER ARMS

Aug 14, 2023 9 Min Read

There is a reason why flexing your biceps is a common symbol used to showcase your strength. The biceps, although small, are some of the most noticeable muscles by those around you. Having...

WHAT IS BULKING? WHAT IT IS AND HOW TO DO IT

Jul 26, 2023 13 Min Read

If you’ve been working out, or even if you’re interested in working out … you’ve probably heard of the term “bulking” before. Usually, this is a term you’ll hear guys...

WHEN SHOULD I DRINK A PROTEIN SHAKE?

Jul 26, 2023 5 Min Read

The first protein shakes were invented in 1952, by Bob Hoffman. They were called the Hi-Protein Shakes. If you haven’t had protein shakes back in the day, you aren’t missing...

HOW TO PLANK PROPERLY

Jul 26, 2023 10 Min Read

Planks are a super popular exercise that can help you make massive progress along your fitness journey. Heck, they can even improve your quality of life! Now, I’m sure you’ve...

HOW MANY DAYS A WEEK SHOULD I WORK OUT TO BUILD MUSCLE?

Jul 26, 2023 6 Min Read

Whether you’re just getting started in the gym, or you’ve been an avid lifter for years … you may be wondering “How many days a week should I work out...

PROTEIN FOR ATHLETES: HOW MUCH DO YOU NEED?

Jul 26, 2023 4 Min Read

As a former athlete, I get asked this question all the time: “How much protein does an athlete need?” This is something I wondered as well when I was growing...

HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU

Jul 20, 2023 8 Min Read

Protein is an essential nutrient for supporting muscle recovery and growth. However, getting all the protein your body needs from food alone can be challenging. This is why many people...

HOW MUCH PROTEIN DO YOU NEED TO BUILD MUSCLE?

Jul 20, 2023 6 Min Read

We all know how important protein is for building muscle. After all, your muscles are made out of proteins! That’s why I’m sure you’re wondering how much protein you...

WORKING OUT BEFORE BED: BENEFITS AND DRAWBACKS

Jul 18, 2023 7 Min Read

Look, I get it. Life can get busy, and fitting a workout into your busy lifestyle can be hard. Sometimes that means we have to get a workout in late...

THE BENEFITS OF WHEY PROTEIN

Jul 18, 2023 7 Min Read

Growing up, I always thought of whey protein as this huge jug of powder for bodybuilders like Arnold Schwarzenegger. I figured it was something they took to get as big...

IS WHEY PROTEIN GOOD FOR WEIGHT LOSS?

Jul 18, 2023 12 Min Read

It seems like there are more people trying to lose weight now than ever before. I get it, weight loss may be simple, but it certainly isn’t easy. No...

DOES PROTEIN POWDER MAKE YOU GAIN WEIGHT?

Jul 14, 2023 8 Min Read

Growing up as an athlete, I always heard that protein powder was the key to getting jacked. Because of that, I was always eager to get my hands on some....

12 BENEFITS OF DEADLIFTS

Jul 14, 2023 9 Min Read

The deadlift is often referred to as the king of all exercises, and for good reason. Deadlifts are one of the biggest bang for the buck exercises in the books....

DO GREENS HELP WITH WEIGHT LOSS?

Jul 14, 2023 11 Min Read

Losing weight… It’s a major concern for a lot of people. In fact, it’s the number-three most reported New Year’s resolution. The top-two resolutions are to exercise more and...

FULL-BODY BARBELL WORKOUT

Jul 08, 2023 12 Min Read

Using a barbell is one of the most effective ways to train your entire body. These barbell workouts allow you to build strength, muscle, and coordination by working multiple muscle...

SHOULDER PRESS: MUSCLES WORKED AND VARIATIONS

Jul 08, 2023 10 Min Read

Everybody wants a pair of strong and healthy shoulders! They are the cherry on top of the sundae when it comes to your physique. For the guys, it can...

IS WHEY PROTEIN DAIRY AND LACTOSE-FREE?

Jul 08, 2023 8 Min Read

Whey protein is all the hype these days, and for good reason. There are a lot of benefits to whey protein, and it can be super helpful if you're looking...

WHAT IS RUCKING?

Jul 08, 2023 7 Min Read

My first experience with rucking was a bit unique. A few years ago, I received a text message that simply had a date (That was about 2 weeks away) and...

CHEST AND BACK WORKOUT WITH DUMBBELLS

Jun 29, 2023 14 Min Read

Building your upper body strength is one of the best things you can do to take your fitness to the next level. It can also help improve the quality of...

HOW TO DO THE REVERSE CRUNCH

Jun 29, 2023 3 Min Read

So you want to learn more about reverse crunches? Well, I'm a firm believer that it's never too early or too late to prepare for swimsuit season ... and reverse...

GREENS POWDERS VS MULTIVITAMINS: KEY DIFFERENCES & WHAT TO TAKE

Jun 29, 2023 13 Min Read

I think it’s fair to say we all need to be eating more fruits and vegetables. That, or we need to supplement the nutrients we’re missing out on ... which...

WHEY PROTEIN VS. PLANT-BASED PROTEIN: MAKING THE BEST CHOICE

Jun 27, 2023 10 Min Read

Regardless of what your health or fitness goal may be, protein plays a huge role in the results you see. When it comes to building muscle, protein is a must!...

Is It Better to Work Out In The Morning or Night?

IS IT BETTER TO WORK OUT IN THE MORNING OR AT NIGHT?

Jun 27, 2023 11 Min Read

When you're first introduced to the fitness community, it can be confusing. Everyone seems to have an opinion on how you can get the best results from your workouts. For...

HOW TO SLEEP: YOUR GUIDE IN FACTS

Jun 27, 2023 22 Min Read

Why Do We Sleep? Well ... Your body needs sleep! I really can't stress that enough. Sleep allows your brain and body to recharge and restore energy lost during the...

Deadlifts Vs. Romanian Deadlifts: What's The Difference?

CONVENTIONAL DEADLIFT VS. ROMANIAN DEADLIFT

Jun 16, 2023 9 Min Read

Most people know what deadlifts are. You've heard of them before too, right? Believe it or not, there are actually multiple variations of deadlifts as well. Now, maybe that isn't...

ARE GREEN POWDERS GOOD FOR YOU?

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