Health & Fitness Blog | 1st Phorm

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...

HIGH-PROTEIN FRUIT PIZZA

Jul 06, 2023 1 Min Read

Looking for a colorful dessert that will curb your sweet cravings and help you hit your protein goal? You've come to the right place! We gave the usual fruit pizza...

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 ......

TRIPLE CHOCOLATE PROTEIN ICE CREAM

Jun 28, 2023 1 Min Read

I scream ... you scream ... we all scream for protein ice cream! No, seriously. This triple chocolate protein ice cream is to die for. For a recipe that is...

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...

FIRECRACKER SALMON BITES

Jun 19, 2023 1 Min Read

Coming in hot with another recipe I know that you'll love! These mildly spicy, flaky, and tender salmon bites are full of flavor. They're also super easy to make and...

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...

BUFFALO CHICKEN MAC 'N CHEESE

Jun 14, 2023 2 Min Read

Macro friendly Buffalo Mac 'N Cheese? Yes please! With 34 grams of protein, and only 6 grams of fat, this recipe will help you stay on track, reach your goals, and...

6 WAYS TO IMPROVE FAT LOSS

Jun 13, 2023 5 Min Read

For many people, myself included, losing weight is a difficult task. Since it is difficult, many of us look for ways to speed things up ... to boost our metabolism...

BAGEL 4 WAYS RECIPE

Jun 09, 2023 1 Min Read

I don't know about you, but bagels are my go-to for breakfast. I could eat them every single day if I had to! I used to struggle with finding lower...

7 HABITS THAT’LL IMPROVE YOUR WORKOUT

Jun 05, 2023 7 Min Read

When it comes to the fitness lifestyle, the time we spend working out tends to be the main point of focus. At least, it gets the majority of the focus...

GLUTE BRIDGE BENEFITS FOR YOUR BODY

Jun 01, 2023 5 Min Read

Let me guess, you're here because you're curious how to build a bigger booty. Well, I don't blame you. Building your glutes is all the hype nowadays. I think I...

THE BEST 3-DAY WORKOUT SPLIT FOR ALL FITNESS LEVELS

May 26, 2023 15 Min Read

A lot of people think that the only way to do "better" is to do more. More reps, more set, more time in the gym ... you name it. Well,...

SPINACH FETA & EGG WHITE WRAP

May 26, 2023 1 Min Read

If you like stopping by Starbucks or your favorite breakfast spot for a breakfast wrap in the morning ... you'll love this recipe! I cook it up from time to time...

ZUCCHINI SALMON CAKES

May 19, 2023 2 Min Read

I don’t know about you, but sometimes I need to switch up my protein sources. I can't always cook just chicken or beef! This recipe combines omega-3 rich salmon with...

HOW LONG SHOULD YOU REST BETWEEN SETS?

May 17, 2023 5 Min Read

So you have your workout program and you’ve made it to the gym. You warmed up, made it over to the squat rack, and you're ready to go. When the...

LEG PRESS FOOT PLACEMENT VARIATIONS

May 12, 2023 9 Min Read

When it comes to strengthening the legs, there aren’t many exercises better than the leg press. It’s a phenomenal exercise for loading up the heavy weight on your lower body....

THE BEST BACK WORKOUTS

May 12, 2023 19 Min Read

Do you know how important it is to have a strong back? It’s super important! That’s because your back has major muscle groups that are involved in almost any...

DIFFERENT TYPES OF CREATINE: WHICH IS THE BEST?

May 12, 2023 11 Min Read

So you want to learn more about creatine, huh? Well, you’ve come to the right place. Believe it or not, creatine has quite a history. The first time I had...

10 EFFECTIVE EXERCISES FOR BETTER ARM WORKOUTS

May 12, 2023 7 Min Read

When many people think about someone with big, strong muscles ... they’re thinking about arm muscles. We’re probably programmed to think that way because we use our arms for virtually everything. But also, many...

IS THERE A BEST TIME TO WORK OUT?

May 11, 2023 5 Min Read

Let's say you're starting a new fitness routine. You plan, build a schedule, and make sure you're all set up for success ... but wait, there's one big hang up....

HAM AND CHEESE TAILGATE SANDWICHES

May 11, 2023 1 Min Read

Whether you need some finger food for the big game or snacks for a cocktail party, these sandwiches are where it's at. With 30 grams of protein per serving, and only 398...

5 REASONS WOMEN SHOULD LIFT WEIGHTS

May 10, 2023 5 Min Read

When I used to think of the gym, I would immediately think of big guys in tank tops high-fiving and throwing around heavy weight. Now that I have more experience...

HIGH-PROTEIN COOKIE DOUGH RECIPE

May 05, 2023 1 Min Read

If you're being honest, I'm sure you've snacked on some raw cookie dough before. I think we all have at some point in time. Or even if you haven't, You've...

HOW LONG DOES IT TAKE TO LOSE MUSCLE?

May 05, 2023 6 Min Read

Let’s say you workout on a regular basis and have a good amount of muscle, but you are about to take an extended vacation. Can you lose any muscle during...

WORKING OUT TWICE A DAY: SHOULD YOU DO IT?

May 05, 2023 8 Min Read

If you work out regularly, you are already familiar with many of the benefits that come with exercise. But have you considered the impact that going to the gym twice...

UNSTUFFED PEPPER CASSEROLE

May 04, 2023 2 Min Read

If you are looking for a well rounded meal to cook up for the whole family, don't worry ... I've got you covered. You can even make it for yourself...

CHICKEN BURRITO BOWL

May 04, 2023 2 Min Read

Admit it ... You love indulging on a tasty burrito bowl every now and then. Well, who said it had to be every now and then? With this chicken burrito...

HOW TO DO SPIDER CURLS PROPERLY

May 01, 2023 6 Min Read

The first time I heard about this exercise, I was confused. Then, once I found out what these actually were, I realized why people were talking about them. It’s a...

BODY RECOMPOSITION: HOW TO LOSE WEIGHT AND GAIN MUSCLE

Apr 21, 2023 8 Min Read

Can you lose body fat and gain muscle mass at the same time? Sounds too good to be true, right? Well ... that's what a body recomposition is! A body...

THE BEST LEG STRENGTHENING EXERCISES

Apr 21, 2023 8 Min Read

This is probably not what you want to hear but … you have to stop skipping leg day! Tough to hear, right? Sometimes the truth hurts, and so does leg day!...

ARE YOU DRINKING ENOUGH WATER?

Apr 12, 2023 7 Min Read

Water is important. We all know that. What you may not know, though, is the actual reason WHY water is important for your health and results. Because the truth is,...

MACRO-FRIENDLY BUFFALO CHICKEN PIZZA

Apr 05, 2023 2 Min Read

If you're dieting ... pizza can be amongst one of the worst things for you. Between the dough, cheese, sauce, and toppings, we're talking about quite a bit of calories...

BREAKFAST ENCHILADA RECIPE

Apr 05, 2023 2 Min Read

Need a quick and healthy breakfast you can prep for an entire week? Look no further than these delicious breakfast enchiladas! This recipe has a lot of protein, and sits...

MACRO-FRIENDLY CHICKEN SANDWICH

Apr 05, 2023 2 Min Read

Who doesn't love a delicious, breaded chicken sandwich? I don't know about you, but I'd have one every day if I could. Obviously breaded chicken sandwiches are surely not the...

10 AB EXERCISES FOR DEFINED ABS

Mar 29, 2023 10 Min Read

When I ask someone what their fitness goals are, I often hear the response ... "I just want abs!" Well, if some six-pack abs and a strong core are...

HOW TO TRANSFORM YOUR BODY - 8 HABITS TO LEARN

Mar 28, 2023 10 Min Read

It doesn’t have to be January 1st to improve the quality of your life. Every year, January 1st is the time when the topic of conversation is about a “New...

SHOULD YOU STRETCH BEFORE OR AFTER A WORKOUT?

Mar 23, 2023 7 Min Read

"Should I stretch before or after a workout?" This is an age old question, and for a while it was highly debated. Fitness experts used to argue whether you should...

HOW TO GET MOTIVATED TO WORK OUT

Mar 23, 2023 7 Min Read

Have you taken the time lately to look at yourself in the mirror and evaluate what you see? Do you love what you see ... or are there things you'd...

THE BEST DELTOID EXERCISES TO BUILD YOUR SHOULDERS

Mar 23, 2023 11 Min Read

If there is one muscle group that gets less praise than it deserves, it’s the deltoids. Commonly referred to as “the delts” ... these are shoulder muscles that can help...

DOES SWEATING HELP YOU LOSE WEIGHT?

Mar 23, 2023 4 Min Read

Working up a sweat at the gym can be a pretty satisfying sign that you’re giving your body a proper workout. …But does sweat really mean that you’re burning off...

9 BEST UPPER BODY EXERCISES FOR BUILDING MUSCLE AND STRENGTH

Mar 22, 2023 11 Min Read

Did you know there are roughly 600 muscles in your body? I know that seems like a lot ... and that's because it is a lot! It makes you wonder,...

TOP CORE WORKOUTS FOR STRENGTH, STABILITY, AND PERFORMANCE

Mar 13, 2023 14 Min Read

One of the most sought-after body features is a well-defined core. I mean, who doesn’t want nice six-pack abs, right? When it comes to building a stronger and more well-defined...

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