Health & Fitness Blog | 1st Phorm

10 EASY AND EFFECTIVE FOAM ROLLER EXERCISES

Jan 25, 2023 8 Min Read

If you're someone who works out regularly ... I'm sure you understand just how important mobility work can be. If you don't stay on top of your mobility, things can...

BEST CABLE MACHINE EXERCISES

Jan 23, 2023 11 Min Read

The cable section of the gym isn't always the easiest place to navigate. Plus, all the different attachments and exercise variations can make cable workouts ... well, confusing. However, cable...

MUSCLE GROUPS YOU SHOULD WORK OUT TOGETHER

Jan 23, 2023 11 Min Read

An important, but often overlooked, part of any exercise routine is resistance training. It’s quite common for people to just focus on cardio without really looking into other forms of...

What is Fasted Cardio and What are the Benefits?

THE BENEFITS OF FASTED CARDIO

Jan 23, 2023 6 Min Read

On paper, it seems like weight loss should be pretty straightforward. You burn more calories than you consume; so eat less, workout more and as a result you’ll burn fat...

EAA VS. BCAA

Jan 18, 2023 4 Min Read

They don’t call protein the building blocks of life for nothing! They are found everywhere within the body. Proteins are made up of amino acids, some of which your body...

GLUTE EXERCISES FOR THE GYM

Jan 18, 2023 7 Min Read

So you want to work the glutes? “Hey Siri, play my booty playlist.” Let’s get to work! Glutes are one of my favorite muscles to train because let’s face it,...

THE BEST VITAMINS FOR WORKING OUT

Jan 17, 2023 8 Min Read

We all know that vitamins are good for our overall health and well-being. That’s just something that was constantly preached to all of us growing up. Your body literally needs...

Elite Athlete Stacey Ervin Jr. Chest Pressing

THE 10 BEST CHEST EXERCISES FOR MEN

Jan 13, 2023 12 Min Read

Every Monday is international chest day at the gym, right? If you’ve been going to the gym for a while, you probably know exactly what I’m talking about. Fitting in...

HOW LOW SHOULD YOU GO? WHEN CUTTING CALORIES BACKFIRES

Jan 10, 2023 5 Min Read

We all work with clients and people in achieving their goals on the path to becoming a better version of themselves. For many people, this means helping them achieve weight...

THE TOP 15 EXERCISES FOR YOUR BUTT

Jan 10, 2023 15 Min Read

If you're looking for some amazing exercises and tips on how to really grow and strengthen your butt ... look no further! Now, exercising your butt isn't just for aesthetic...

THE BEST CABLE MACHINE SHOULDER WORKOUTS

Jan 10, 2023 10 Min Read

Have you ever considered how big of a role your shoulders play in your daily movement, functional strength, and even appearance? Your shoulders are involved in just about any upper...

HOW TO LOSE BODY FAT

Jan 10, 2023 7 Min Read

Getting lean. Getting toned. Losing weight. Cutting fat. Whatever you want to call it ... losing body fat is one of the most common fitness goals out there. I get...

1st Phorm Elite Athlete Stacey Ervin Jr.

HOW TO REACH YOUR NEW YEAR GOALS

Jan 06, 2023 4 Min Read

As you’re heading into the new year, you’re probably looking to form some good habits and lose some bad ones. It can be hard to make a New Year’s resolution...

HOW TO INCREASE YOUR VERTICAL JUMP

Jan 03, 2023 4 Min Read

Want to improve your dunk or be able to dunk? Want to dominate the high jump? Heck, maybe you're just sick of having to get a step stool to reach...

THE 16 BEST CABLE MACHINE CHEST WORKOUTS

Jan 03, 2023 16 Min Read

There are tons of ways to get a good chest workout in the gym ... and no, they don't all involve free weights. Even though heavy barbell movements and variations...

IMPROVING GRIP STRENGTH: WHAT CAN HELP?

Dec 31, 2022 4 Min Read

What does carrying your groceries, steering your car, and brushing your teeth all have in common? They require some grip strength. Think about it... When you're carrying groceries, your hand...

CAN WOMEN TAKE MEN'S VITAMINS?

Dec 31, 2022 6 Min Read

You can never go wrong with taking vitamins … or can you? Vitamins are an important part of living a healthy lifestyle and having a balanced diet. Your body...

CAN YOU MIX CREATINE WITH PROTEIN POWDER?

Dec 30, 2022 9 Min Read

If you're anything like me ... you probably take a range of different supplements. Personally, I take quite a few: protein powders & vitamins, to pre-workouts, and everything in...

SHOULD YOU HAVE SUGAR AFTER A WORKOUT?

Dec 30, 2022 5 Min Read

I think sugar gets a bad rap. I mean ... is sugar really as bad for you as people say it is? Well ... not necessarily. Sugar is a...

IS PEANUT BUTTER GOOD FOR YOU?

Dec 30, 2022 8 Min Read

When it was first introduced at the St. Louis World’s Fair in 1904, no one could have guessed just how far ‘peanut butter’ would go. Today, peanut butter is one...

10 EFFECTIVE LONG HEAD TRICEP EXERCISES

Dec 22, 2022 8 Min Read

What is the long head of your triceps? Well, the long head is one of the three major heads that make up your triceps muscle. It’s the largest and the...

WHAT ARE THE BENEFITS OF ROWING?

Dec 22, 2022 5 Min Read

When it's cardio day at the gym ... which piece of equipment do you choose? Do you like the treadmill? Stair climber? Elliptical? A stationary bike? Have you ever thought...

WHAT IS PROGRESSIVE OVERLOAD?

Dec 21, 2022 6 Min Read

One of the most common things that holds people back in life is fear. If you don't know what's coming, then you don't know what to expect. We only know...

BENEFITS OF RUNNING: HOW RUNNING IMPROVES HEALTH

Dec 21, 2022 7 Min Read

One of the best forms of exercise that you can do anywhere, anytime, with no equipment is running. Compared to your leisurely stroll or hopping on the elliptical … getting...

DOES WALKING BUILD MUSCLE?

Dec 21, 2022 5 Min Read

If you ever told me back in the day that walking would make a huge difference in my results ... I probably would have laughed at you. But it's...

WHAT DO ANTIOXIDANTS DO FOR ME?

Dec 16, 2022 4 Min Read

The foods we eat provide our body with the nutrients it needs to function and perform at its best. I think that's a no-brainer for all of us. One of...

WHAT IS BIOTIN GOOD FOR? THE BENEFITS OF VITAMIN B7.

Dec 16, 2022 3 Min Read

We've all heard of vitamin B ... but did you know that there are actually eight different B vitamins? Yup, that's right! B vitamins are essential, meaning your body doesn't produce...

SHOULD I WORKOUT WITH SORE MUSCLES?

Dec 14, 2022 6 Min Read

One of the biggest factors in successfully reaching your fitness goal is consistency! But what happens when you’re feeling sore from your last workout? While you may be wondering if...

WHAT IS CARB CYCLING?

Dec 09, 2022 6 Min Read

There's no shortage of different dieting methods to manage our weight. Diets in the 80’s focused on low fat and then in the 90’s it shifted to low carbohydrates (carbs). So...

5 TIPS FOR EATING HEALTHY WHILE TRAVELING

Dec 06, 2022 4 Min Read

When you think about eating while traveling, there is a good chance you feel anxious … worried… confused… and maybe even a little defeated due to the fear of “ruining...

7 TIPS FOR BETTER SLEEP: HOW TO GET MORE DEEP SLEEP

Nov 28, 2022 8 Min Read

It seems that in large part, the hectic American lifestyle could be to blame for nationwide sleep deprivation. With our busy schedules and the ever-increasing social forces surrounding us...

HOW TO GET RID OF BACK FAT

Nov 27, 2022 6 Min Read

Do you have back fat that you’d just love to get rid of? Do you find yourself asking the internet how to get rid of back fat? In this article,...

WHAT TO EAT BEFORE BED FOR BETTER RESULTS

Nov 06, 2022 5 Min Read

Ever wonder what you should be eating before bed? Or if you should be eating at all before bed?! Well, you’re not alone … hundreds of thousands … millions of...

7 BENEFITS OF STRETCHING

Nov 02, 2022 8 Min Read

It feels great to walk away from any workout knowing that you are working on strength, agility, and improving your overall health. It's important to get your heart rate...

5 TIPS FOR A GUILT-FREE HOLIDAY SEASON

Nov 01, 2022 7 Min Read

Holiday parties... social gatherings... and time with loved ones should make this one of the happiest times of the year! Unfortunately though, for some people, it’s actually dreaded and a great...

8 AMAZING EXERCISES FOR BIGGER AND STRONGER LATS

Oct 29, 2022 7 Min Read

One of the most common goals you'll find amongst lifters is achieving a v-taper physique. What that means is that the muscles of their upper body form a V-shape from...

WHAT IS THE BEST ELECTROLYTE POWDER?

Oct 28, 2022 6 Min Read

Want to hear something crazy? 75% of Americans are chronically dehydrated, according to the lay press (1). Water is the most important nutrient we need! I mean, it literally...

WHAT IS ASHWAGANDHA?

Oct 27, 2022 4 Min Read

We live in what I like to call a "wired and tired" world. Our daily routines can be so demanding and stressful. One way we're able to keep up with...

FULL-BODY WORKOUTS

Oct 26, 2022 9 Min Read

Full body workouts are workouts that, you guessed it, exercise your whole body in one session! Meaning when done right, they will use and stimulate most if not all...

WHAT IS PRE-WORKOUT AND WHAT DOES IT DO?

Oct 24, 2022 7 Min Read

Choosing the right pre-workout depends on your goals, caffeine tolerance, and training style. Every time you hit the gym, you want to get the most out of your workout....

THE INS AND OUTS OF CASEIN PROTEIN

Oct 22, 2022 7 Min Read

Macronutrients are key nutrients needed by our body in large amounts (macro is a prefix that means ’large’) and include carbohydrate, proteins, and fats. Of these, protein is the only...

HOW TO START WORKING OUT

Oct 17, 2022 5 Min Read

When you first set out to make changes and transition into a healthier lifestyle... It can be hard to know exactly where to start. Especially when you're first getting into...

11 SIMPLE & EASY WAYS TO HELP SUPPORT YOUR IMMUNE SYSTEM

Oct 11, 2022 7 Min Read

Have you ever wondered why some people get sick all the time, while others don’t catch a single sniffle? A big reason for that is our body’s immune system. See, we...

Elite Athelte Stacey Ervin Doing a Box Jump

WHAT IS PLYOMETRIC TRAINING?

Oct 06, 2022 7 Min Read

Plyometrics is more than just a fun word to say. It’s also a fun way to train for maximum power. But, what exactly is plyometric training? To put it simply,...

Elite Athlete Claire Thomas Doing a Bicep Curl

HOW TO GAIN MUSCLE: EVERYTHING YOU NEED TO KNOW

Oct 05, 2022 9 Min Read

Why do people workout? Well, unless it's to get or stay healthy, it's because they want to change their body in some way. Now, these physical changes can be anything....

HOW MANY REPS SHOULD I DO (AND HOW MANY SETS)?

Oct 04, 2022 5 Min Read

There’s no better feeling than the one you get after absolutely crushing an intense workout! But, do you ever find yourself wondering if you have done too little, or too...

WHAT ARE THE BENEFITS OF CARDIO EXERCISE?

Oct 03, 2022 6 Min Read

When it comes to taking care of our health, we all know what we should be doing. Eat right. Exercise. Drink water. Get good sleep. But, most of us have...

OPTI-REDS 50 VS OPTI-GREENS 50

Oct 01, 2022 4 Min Read

One common thing I get asked is “What’s the difference between Opti-Greens 50 and Opti-Reds 50?” It is then followed up almost every time by “Which one should I take...

SALT BEFORE A WORKOUT: WHAT YOU NEED TO KNOW

Sep 30, 2022 5 Min Read

All our lives, we’ve been told that the American diet is too high in sodium and that it causes high blood pressure. Everything from Uber Eats to frozen pizza and...

THE BENEFITS OF BETA-ALANINE

Sep 29, 2022 4 Min Read

Have you ever been in the middle of a workout and felt like your muscles burned so much you wanted to quit? That burning sensation gets hard to push through,...

ARE GREEN POWDERS GOOD FOR YOU?

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