Health & Fitness Blog | 1st Phorm

Mar 08, 2023 7 Min Read

Squats are one of the most effective and functional movements you can do to improve your fitness. Heck, you can even get a massive benefit for your everyday life too....

SHOULD YOU DO CARDIO BEFORE OR AFTER WEIGHTS?

Mar 07, 2023 6 Min Read

Most people go to the gym to either lift weights, do cardio, or do a combination of both. If you're anything like me, you probably like doing a healthy...

HOW TO IMPROVE GRIP STRENGTH

Mar 06, 2023 10 Min Read

You probably don’t think much about grip strength every day. It seems like not much of a big deal when you compare it to general muscle strength ... But actually,...

DECLINE PUSH-UPS: AN AMAZING WORKOUT FOR YOUR CHEST

Mar 01, 2023 7 Min Read

Push-ups are a lot of people’s go-to exercise for building upper body strength. After all, it takes effort to push yourself up and down repeatedly. But not all push-ups are...

EASY SOLUTIONS FOR A LIVER DETOX

Feb 28, 2023 9 Min Read

If you haven't in a while, take a moment to thank the organ that keeps your body free from toxins: your liver! Well, one of the organs … Your kidneys...

WHAT TO DO AT THE GYM

Feb 27, 2023 10 Min Read

I still remember it as if it happened yesterday ... The first day I ever stepped foot in a gym. To me, it was intimidating. Up until this point in...

10 DUMBBELL EXERCISES FOR BETTER RESULTS

Feb 17, 2023 13 Min Read

Have you ever wondered why there are so many different types of gym equipment out there? I mean, there are 5+ different pieces of equipment that can do the same...

WHAT IS INTUITIVE EATING?

Feb 17, 2023 8 Min Read

When I first heard of the concept of intuitive eating, believe me, there were major eye rolls. I thought, “here we go … another diet to confuse people even more.”...

THE 6 BEST FOREARM WORKOUTS

Feb 16, 2023 10 Min Read

When most people think about arm workouts ... they think about their biceps and triceps. But what about your forearms? Why is it that the forearms always get overlooked? It turns...

WHEN TO USE AMINO ACIDS

Feb 15, 2023 5 Min Read

Amino acids are one of the most talked-about supplements in fitness ... but also one of the most misunderstood. Some people treat them like a must-take around every workout. Others...

13 BEST CABLE LEG EXERCISES

Feb 08, 2023 10 Min Read

So you're looking to get in a killer leg workout ... but you only have access to a cable machine. Maybe the gym is crowded, you're in a hotel gym,...

THE TOP 12 CABLE MACHINE AB EXERCISES

Feb 08, 2023 14 Min Read

Let’s face it ... We all want a six pack. But, if you’re like me, I’m sure you’re tired of doing the same old ab exercises over and over again....

WHAT HELPS SORE MUSCLES AFTER A WORKOUT?

Feb 06, 2023 15 Min Read

Experiencing soreness after a workout is most likely familiar to anyone who’s done it before. It’s inevitable that you’ll be sore when you first start working out, but that's not...

THE BEST BACK WORKOUTS FOR WOMEN

Feb 06, 2023 12 Min Read

Now, I don’t know about you ladies, but I’ve always wanted a smaller waist, and wanted to let you in on a little secret today… Strengthening and shaping your back...

WHAT IS B12 GOOD FOR?

Feb 06, 2023 4 Min Read

At a young age, most of us were taught that taking a daily multivitamin can help us stay healthy. You may even remember how some of the individual vitamins can...

CABLE GLUTE EXERCISES: 10 BEST EXERCISES FOR STRONGER GLUTES

Feb 06, 2023 8 Min Read

Want to know a great way to help build some extra muscle in your glutes? Well, you’re in the right place. Today, I wanted to introduce you to a highly...

HOW MUCH WEIGHT CAN YOU LOSE IN A MONTH?

Feb 06, 2023 7 Min Read

There are a lot of people out there looking to lose weight right now. Unfortunately, many people want to lose weight so badly that they attempt very restrictive plans, take...

HOW LONG DOES MUSCLE GROWTH TAKE?

Feb 01, 2023 7 Min Read

Most people work out to get fit and many people equate fitness with muscle gain. Although we’re all willing to put in the effort to get fit, many of us...

HOW TO STOP OVEREATING

Jan 30, 2023 6 Min Read

Do you think that you’re eating too much? Are you unhappy with the direction your weight is going? Have you tried eating less but only found yourself binging later? If...

HOW TO LOSE ARM FAT

Jan 26, 2023 6 Min Read

That stubborn arm fat can be a source of frustration for a lot of us. Heck, even for those of us who already have an active lifestyle. Not only can...

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...

WHAT IS CORTISOL AND HOW DO YOU REGULATE IT?

Jan 13, 2023 4 Min Read

The human body has a ton of different hormones which are responsible for all sorts of different bodily processes. One of the most popular of these hormones is cortisol. But...

Elite Athlete Stacey Ervin Jr. Chest Pressing

THE 10 BEST CHEST EXERCISES FOR MEN

Jan 13, 2023 10 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...

LOW-CALORIE CHRISTMAS DESSERTS

Dec 14, 2022 10 Min Read

We know the holidays can be hard for those of us with fitness goals. You're going to find yourself in difficult situations where you're faced with the decision to...

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