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 [...]

Question: I’m about to celebrate my 40th birthday and I have to be honest with you—when I look in the mirror I cannot believe what has happened to my body! My derriere is droopy, the back of my arms jiggles when I wave and after having 2 children, my stomach is saggy and “poochie”. [...]

Well, you are not alone. This is a very common concern that many athletic women have. In case you may have forgotten, here is a little anatomy review: breast tissue is composed primarily of fat. So, if you become very lean through diet and exercise, not only will you lose excess body [...]

The scientific basis of resistance training and muscle growth (hypertrophy) is fairly straightforward and based on a few key principles: the overload principle, the progression principle and the specificity principle. All principles collectively should be the cornerstone of any exercise program. The overload principle states that you must ‘overload’ your body with some level of [...]

Question: Hey Gillian, I am getting married in a few months and I desperately need to lose some weight. I am about 20 pounds heavier than I want to be and I really don’t want to have my dress ‘let out’ in order to fit in it for the big day! Can you help?
Answer:  Well, [...]

First of all, congratulations on your weight loss so far! That is great! You voice a rather common complaint that many dieters have. After following the same diet and exercise routine for a few months, many people notice a slowing of their results. I feel your pain, people! I have [...]

I often get asked how I manage to juggle all of my obligations and stay in great shape! Let me tell you, some days, it’s a little crazy, but when you have a goal, you make it happen no matter what! In addition to being a mom to a busy two-year old boy [...]

I get asked a lot of fitness and nutrition questions but one of the most popular questions I get asked is, “How do I get started in physique competitions?” The decision to prepare for and enter a physique competition can be a daunting one, but I’m here to let you know that it is [...]

Hey everyone! The New Year is upon us and if you are like many people, it is once again time to sit down and decide what you will resolve to do in the next 365 days. I recently read a study that cited 85% of Americans who make New Year’s resolutions dedicate their [...]

Hey everyone! Well, it looks like Christmas is right around the corner now that the ground is covered in leaves and the weather is getting cooler. One thing I will miss the most about the warmer weather is taking my training outside. As I have mentioned before, I am a huge fan [...]