1st Phorm

Great question. The main point here is to understand that all fats are not created equal. If you are thinking of the fats that cause weight gain, you are probably referring to saturated fats. Saturated fats are commonly found in fatty meat, fried food and cheese, just to name a few. Saturated fats are the [...]

Part I - Vitamins
Such a simple question, yet a fairly involved answer. To start I’ll share a little nutrition lingo with you, so at least you’ll sound a little like you know what’s up. 
Difference Between Micronutrients and Macronutrients
Vitamins, minerals and other trace elements are all called micronutrients whereas carbohydrates, fats and proteins are [...]

Much of the basis of strength and conditioning and resistance training principles have centered upon using 70% to 80% of your one-repetition maximum for 10 to 12 reps with low rest to maximally stimulate hypertrophy (Fry 2004; ACSM 2009). This what is taught in every exercise science curriculum across the country, by strength coaches across [...]

This is definitely not a dumb question. Eating clean is not a specific eating plan. Eating clean is a term that is used to describe the act of “cleaning up” your diet. In very simple terms it means cutting out the crap. When you’re eating clean you’ve cut out foods like pizza, cheeseburgers, fries, ice [...]

I can relate to this question. My years throughout college and after I rarely did any form of cardio exercise. I lifted weights several days a week and moved at a pretty fast clip when I was in the weight room, so I didn’t feel the need. More importantly, I just didn’t [...]

If you ever come to my house, take a ride in my car, or rummage through my purse you will find yellow sticky notes and “To-Do” lists everywhere! I love my lists and I have been a list maker since I was a teenager. Most of us juggle many responsibilities and for me, [...]

The Food and Nutrition Board along with the Institute of Medicine have worked together to provide reference tables for all micronutrients in our diet. What are micronutrients, you ask? It’s those nutrients that we need in our diet in small amounts, hence the name ‘micro’. If you still have no idea what [...]

With a background in athletic training, I’ve seen my fair share of heat injuries and problems and I’m amazed at how many times people (athletes or not) get into trouble with the heat. Our bodies produce heat and lots of it when we exercise and when the temperatures outside are high, it becomes nearly [...]

Answer: Thank you for your question. First of all, I want to take this opportunity to thank my family and the 1st Phorm team for all of their support. I am so fortunate to have the backing of my fiancée Gillian who has competed herself and knows the rigors of contest [...]

If I would like to understand more about muscle and how exercise training effects it, what are the key things I should understand?
I guess you could call this Q/A a lecture titled “Muscle Physiology and Strength Research 101”. I must warn you that you are flirting with dangerous territory asking a muscle geek to [...]