Health & Fitness Blog | 1st Phorm

Sep 05, 2022 10 Min Read

As someone who is new to fitness, it can be hard to know where to begin when starting a beginner weight-lifting routine. Trust me, I get it. After all,...

10 LOWER BACK EXERCISES: GYM EDITION

Sep 04, 2022 10 Min Read

Build a stronger and safer workout routine by focusing on lower back muscles - use these 10 exercises to prevent injury and improve performance

TOP 5 GLUTEUS MAXIMUS EXERCISES

Sep 03, 2022 8 Min Read

What do you think the biggest muscle group in your body is? Take some time to really think about it. Is it your chest muscles? No. Is it your quad...

What Does Protein Do in the Body? The Benefits & Functions of Protein

WHAT DOES PROTEIN DO IN THE BODY? BENEFITS & FUNCTIONS OF PROTEIN

Sep 02, 2022 8 Min Read

When most people think about protein in their body, they think of muscle. The truth is, protein does a whole lot more than just build muscle. Protein is involved in...

HOW TO INCREASE FLEXIBILITY AND MOBILITY

Aug 04, 2022 11 Min Read

The most important aspects are following a good nutrition plan, working out consistently, drinking water, getting quality sleep, and supplementing where needed to support our lifestyle and goals. That's not...

12 REASONS PEOPLE FAIL WITH FITNESS & HOW TO AVOID THEM

Aug 01, 2022 14 Min Read

How often have you started a new fitness plan with the best of intentions, only to fall back into old habits within a few weeks? We all have goals...

WHICH PRE-WORKOUT DRINK IS THE BEST?

Aug 01, 2022 7 Min Read

We've all had those days … you get off work, and it’s time to go to the gym. But you're exhausted, both mentally and physically, from your day. Or maybe...

DO COLLAGEN SUPPLEMENTS WORK?

Aug 01, 2022 5 Min Read

Collagen is a growing trend in the health and wellness industry, but is it worth it? In this article, we’ll explain what collagen does, whether or not collagen supplements work,...

WHY ARE MINERALS IMPORTANT?

Jul 26, 2022 5 Min Read

What are Minerals? This post is a follow-up to a previous post I wrote covering the same question, but focusing on vitamins. Minerals, like vitamins, are classified as micronutrients. Plus,...

EXERCISING IN THE HEAT: WHAT YOU NEED TO KNOW

Jul 20, 2022 6 Min Read

As we get ready for summer and the warmer weather that comes with it... There's a good chance you're starting to make your way to family BBQs, trips to the...

Top 6 Exercises For Better Shoulder Workouts

TOP 20 SHOULDER EXERCISES FOR A BETTER WORKOUT

Jul 20, 2022 11 Min Read

Your shoulders are much more important than you think. Whether you're wanting to look good in your new clothes, get stronger in your day-to-day tasks, and just want a bigger/stronger...

DOES PROTEIN HELP YOU LOSE FAT?

Jul 15, 2022 6 Min Read

In today's world, we hear this all the time ... increasing your protein intake can help you lose fat. While this is true to some degree, it may not be...

HOW TO TRACK ALCOHOL MACROS

Jun 29, 2022 6 Min Read

Alcohol, the fourth macronutrient, is such a coveted part of so many peoples' lifestyles. It's not uncommon that it's used as a reason for why someone "can't" start living a healthy...

GOOD FATS VS BAD FATS: WHAT TO KEEP IN YOUR DIET

Jun 20, 2022 8 Min Read

For years, we’ve been told to avoid fat. But here’s the truth: fats are not inherently bad. In fact, some fats are essential for your health and help your body...

HOW TO STAY HYDRATED

Jun 15, 2022 4 Min Read

I get it … the simple things can oftentimes be overlooked. And to be honest, it is usually because they aren't the “sexiest” topics when it comes to health and...

POST-WORKOUT PROTEIN SHAKES FOR BETTER FAT LOSS

Jun 08, 2022 6 Min Read

Fat loss shouldn’t feel this complicated, but for most people, it does. One day, carbs are “bad.” The next day, carbs are “essential.” Protein shows up in cereal, chips, and...

WHY PEOPLE QUIT, WHY YOU SHOULDN’T

Jun 01, 2022 8 Min Read

For many of us, whether it be a fitness journey or a new job, Day 1 goes amazing. Day 2,3,4 and so forth continue to be good but eventually we...

CLEAN EATING FOR BEGINNERS: 9 SIMPLE TIPS TO START TODAY

May 24, 2022 16 Min Read

When it comes to health, nutrition, and fitness goals... People like to throw around the term "clean eating." But what does clean eating really mean? [...]

DOES PROTEIN GIVE YOU ENERGY?

May 23, 2022 7 Min Read

When I first started my fitness journey, I didn't truly understand protein's importance. I came to find out that protein is crucial whether you want to build muscle, burn fat,...

10 BEST TRICEPS WORKOUTS WITH DUMBBELLS

May 18, 2022 13 Min Read

If you want bigger, stronger arms, dumbbell triceps workouts are one of the best ways to get there. Most people focus too much on biceps and forget that the...

THE ULTIMATE GUIDE TO WORKOUTS FOR BEGINNERS

May 18, 2022 7 Min Read

Starting your fitness journey is exciting, but it can be overwhelming at first. It's great that you want to look better, feel better, and be healthier. …But where do...

BENEFITS OF WATER: WHY HYDRATION IS ESSENTIAL FOR FAT LOSS

May 10, 2022 5 Min Read

It might sound too good to be true, but many studies have shown a link between drinking water and a person’s ability to lose excess fat. Not only can hydration help...

HOW TO GET ELECTROLYTES

May 06, 2022 5 Min Read

Electrolytes are an important part of living a healthy life. They help your body complete many essential processes. But, what are electrolytes? Why are they important? How can I make...

BULKING VS CUTTING: WHAT'S THE DIFFERENCE?

May 03, 2022 12 Min Read

If you're interested in fitness, you've probably heard about "bulking vs cutting" before. They're pretty popular terms that get thrown around, especially in bodybuilding. But what do they actually...

WEIGHT LOSS FOR BEGINNERS: IDENTIFYING OBSTACLES

May 02, 2022 11 Min Read

Losing weight is hard. Some people try to lose weight their whole lives only to lose and gain the same ten pounds over and over again. I myself have struggled...

HOW TO STAY ON TRACK WITH YOUR FITNESS WHEN YOU’RE OUT OF TOWN

Apr 29, 2022 7 Min Read

Let's be real … Staying on track with your fitness while traveling can feel like trying to do squats on a moving treadmill. But in all seriousness: You're out...

LOW GLYCEMIC FOODS: YOUR COMPLETE GUIDE

Mar 25, 2022 8 Min Read

Ever eat a meal and feel like you could run through a brick wall … only to crash like a toddler missing nap time 30 minutes later? Yeah, I'm...

6 STEPS TO CREATING YOUR SUCCESSFUL FITNESS BRAND

Mar 21, 2022 9 Min Read

If you’re overwhelmed by what you think you need to do ... and what you need to know before building your fitness brand ... relax. If you feel confused about...

WHY VITAMINS MATTER TO YOUR HEALTH

Mar 04, 2022 7 Min Read

What are vitamins? Such a simple question, yet a fairly involved answer. To start vitamins are micronutrients. There is a big difference between micronutrients and macronutrients. So let me explain...

AT-HOME WORKOUT GUIDE: DOING MORE WITH LESS

Feb 28, 2022 7 Min Read

As you know, life does not always go according to plan. Right now, with current events, we are relearning that fact of life first hand. BUT, the good news is...

GOOD BEGINNER WORKOUTS AT HOME

Feb 01, 2022 7 Min Read

A lot of people think you need a gym to get in shape. After all, it is where most people go to work out. But guess what? You don’t...

WHAT’S THE BEST DIET FOR FAT LOSS?

Feb 01, 2022 6 Min Read

For years, eating 6 meals a day was thought to stoke the metabolism by feeding it small frequent meals throughout the day. In fact, the initial research on this was...

WALKING FOR WEIGHT LOSS: AN UNDERRATED METHOD

Jan 24, 2022 8 Min Read

Let's be real … When most people think about losing weight, walking for weight loss isn't the first thing that comes to mind. It's not flashy. It's not intense....

WHAT IS A MEAL REPLACEMENT PROTEIN POWDER?

Jan 11, 2022 7 Min Read

Getting enough protein and quality nutrition are some of the biggest struggles for people trying to live a healthy lifestyle. Whether your goal is fat loss, muscle gain, or...

WHAT IS PEA PROTEIN? COMPLETE GUIDE TO BENEFITS AND USES

Jan 06, 2022 8 Min Read

Protein is an important nutrient that many people neglect. Plus, when it comes to fitness goals, protein becomes even more important. If you want to lose fat, build muscle,...

WHAT IS NITRIC OXIDE?

Jan 03, 2022 7 Min Read

If I asked you, "What is nitric oxide?" would you think of the laughing gas they give you at the dentist? Really, it wouldn't be a bad guess. It wouldn't...

IMPROVING GUT HEALTH

Dec 20, 2021 7 Min Read

You are what you eat, or at least that’s how the saying goes. But it’s probably more realistic to say, “You are what your body digests and absorbs.” In this...

HOW CAN VITAMIN D HELP YOU?

Dec 17, 2021 5 Min Read

You may have heard of Vitamin D, but do you really know what it is or why it is so important ... especially this time of year? Something to think about...

5 COMMON CAUSES OF JOINT PAIN

Dec 06, 2021 4 Min Read

If you’re experiencing joint pain or discomfort, you’re far from alone. Joint pain is extremely common. In one national survey, about one-third of adults reported having joint pain within the...

WHEN ARE SPORTS DRINKS APPROPRIATE FOR HYDRATION?

Dec 01, 2021 6 Min Read

Sports drinks are all the rage among popular high-level athletes, and we get the appeal. They come in a variety of delicious and colorful flavors … and some even promise...

THE BEST SUPPLEMENTS FOR DIGESTION: SUPPORT GUT HEALTH

Dec 01, 2021 5 Min Read

Digestive discomfort can be a daily struggle for many people. I know I’ve dealt with it from time to time. It can impact your energy, mood, and overall sense of...

4 BEST MUSCLE-BUILDING SUPPLEMENTS THAT ACTUALLY WORK

Nov 24, 2021 9 Min Read

A lot of people want to gain lean muscle a.k.a. "get big and strong" ... but how exactly do you do that? I pride myself on being straight-forward ... and honestly, building muscle takes...

HOW TO INCREASE MUSCLE PROTEIN SYNTHESIS

Nov 24, 2021 7 Min Read

Achieve a lean, fit, and athletic physique by unlocking the secrets of muscle protein synthesis and incorporating proper nutrition and exercise habits.

4-WEEK WORKOUT PLAN TO BUILD MUSCLE AND BURN FAT

Nov 22, 2021 6 Min Read

There is a key factor in getting bigger and leaner that many have heard, but do not realize the importance of... It's your nutrition! The reason why I bring this up...

GUIDE TO VEGETABLE SUPPLEMENTS

Nov 22, 2021 8 Min Read

We've all heard it before … "Eat your veggies!" But if you're like most people, eating enough vegetables feels almost impossible. Maybe you're busy. Maybe you've got kids to...

WHAT IS CIRCUIT TRAINING? COMPLETE GUIDE + SAMPLE WORKOUTS

Nov 17, 2021 7 Min Read

Fitness in general is picking up a lot of steam as more and more people are seeing how beneficial it can be. With that, there are always terms thrown...

WHAT TO EAT BEFORE A WORKOUT

Nov 17, 2021 8 Min Read

We’ve all heard the saying before, “You are what you eat.” But what does that mean? It means that the food we eat plays an important role in our health,...

LEG EXERCISES FOR A BETTER WORKOUT

Nov 08, 2021 13 Min Read

There’s a saying in the weightlifting world. “Don’t skip leg day.” And that’s still great advice. When most people think of getting "cut" or "lean", they’re typically thinking of big...

HOW TO RESET YOUR METABOLISM

Oct 25, 2021 7 Min Read

Are you unhappy with how you look? Are the few extra pounds around your middle stubbornly holding on? Do you want to lose weight and keep it off? If you...

WHEY VS CASEIN PROTEIN: WHICH IS BETTER FOR YOUR GOALS?

Oct 01, 2021 8 Min Read

Popularity of health and fitness has continued to grow over the last few years quite a bit. Along with that, so has the presence of supplements, and none are more...

ARE GREEN POWDERS GOOD FOR YOU?

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