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Timeline showing a red haired and bearded man progressing through three stages for training for a race: the first frame has the words "week before" at the top while the man sits happily eating a large plate of spaghetti and meatballs and surrounded by potatoes and rice; the second frame shows "race morning" across the top and shows the man at the starting line looking determined with four arms holding a cup of coffee, a banana, a bowl of oatmeal, and a bagel; and the final frame has the words "after race " across the top and shows the man smiling confidently and flexing while holding a bottle of chocolate milk and he is wearing a medal with "1" on it

Timeline showing a red haired and bearded man progressing through three stages for training for a race: the first frame has the words "week before" at the top while the man sits happily eating a large plate of spaghetti and meatballs and surrounded by potatoes and rice; the second frame shows "race morning" across the top and shows the man at the starting line looking determined with four arms holding a cup of coffee, a banana, a bowl of oatmeal, and a bagel; and the final frame has the words "after race " across the top and shows the man smiling confidently and flexing while holding a bottle of chocolate milk and he is wearing a medal with "1" on it

The Final Battle Plan: A Warrior’s Guide to Race Week Nutrition and Supplementation

13 hours ago4 min read

Split image comparing half marathon fueling (moderate) vs. full marathon fueling (intense with carb-loading), with "NOTHING NEW ON RACE DAY" banner. On both sides of the picture is a muscular man in a blue tank top with "1ST PHORM" across the chest

Split image comparing half marathon fueling (moderate) vs. full marathon fueling (intense with carb-loading), with "NOTHING NEW ON RACE DAY" banner. On both sides of the picture is a muscular man in a blue tank top with "1ST PHORM" across the chest

Fueling the Gauntlet: A Warrior’s Guide to Half and Full Marathon Nutrition

2 days ago3 min read

A muscular red-haired and bearded man in a grey tank top is performing a perfect bent-over row with torso parallel to floor, elbows driving back, flat back highlighted with green indicators, surrounded by red X marks in thought bubbles for mistakes and green checkmarks for correct form.

A muscular red-haired and bearded man in a grey tank top is performing a perfect bent-over row with torso parallel to floor, elbows driving back, flat back highlighted with green indicators, surrounded by red X marks in thought bubbles for mistakes and green checkmarks for correct form.

The Back Builder: The Perfect Barbell Bent-Over Row Form

Jan 53 min read

A muscular red haired and bearded man in a blue tank top with "1ST PHORM" across the chest is running confidently with a glowing compass, surrounded by five colorful zone rings with heart rate percentages and training purposes clearly labeled

A muscular red haired and bearded man in a blue tank top with "1ST PHORM" across the chest is running confidently with a glowing compass, surrounded by five colorful zone rings with heart rate percentages and training purposes clearly labeled

The Warrior’s Compass: A Guide to Heart Rate Zone Training

Jan 53 min read

A muscular red-haired and bearded man in a blue tank top with "1ST PHORM" across the chest is in a perfect lunge position with front knee at 90 degrees, upright torso, showing proper form with green alignment guides, surrounded by red X marks for mistakes and green checkmarks for correct technique.

A muscular red-haired and bearded man in a blue tank top with "1ST PHORM" across the chest is in a perfect lunge position with front knee at 90 degrees, upright torso, showing proper form with green alignment guides, surrounded by red X marks for mistakes and green checkmarks for correct technique.

The Unilateral Warrior: The Perfect Lunge Form

Jan 23 min read

A muscular man in a blue tank top with "1ST PHORM" across the chest is in the middle of a perfect deadlift with flat back and proper form highlighted, surrounded by red X marks for common mistakes (rounded back, hips shooting up) and green checkmarks for correct form (flat back, smooth pull).

A muscular man in a blue tank top with "1ST PHORM" across the chest is in the middle of a perfect deadlift with flat back and proper form highlighted, surrounded by red X marks for common mistakes (rounded back, hips shooting up) and green checkmarks for correct form (flat back, smooth pull).

The Ultimate Expression of Strength: The Perfect Deadlift Form

Jan 14 min read

A muscular red-haired and bearded man in a grey tank top with "1P" across the chest is at the bottom of a perfect squat with glowing skeletal alignment guides showing hips below knees, chest up, knees tracking over toes, surrounded by red X marks for mistakes and green checkmarks for correct form.

A muscular red-haired and bearded man in a grey tank top with "1P" across the chest is at the bottom of a perfect squat with glowing skeletal alignment guides showing hips below knees, chest up, knees tracking over toes, surrounded by red X marks for mistakes and green checkmarks for correct form.

The King of Lifts: The Perfect Squat Form

Dec 31, 20253 min read

The picture depicts the same muscular red-haired and bearded man in tank tops, with the photo split into two different scenarios. Across the top in bold lettering is "RESOLUTIONS FAIL. GOALS WIN." LEFT SIDE (Failure): the man is looking frustrated in a gym, surrounded by vague, fading gray resolution bubbles ("GET IN SHAPE," "BE HEALTHIER," "EAT BETTER," "SAVE MONEY"). The atmosphere is dull and lifeless. A bold blue arrow labeled "SMART GOALS" divides the two worlds. RIGHT SIDE (Success): You're flexing powerfully with confidence, surrounded by vibrant, specific goal scrolls ("LOSE 15 LBS BY APRIL 30," "TRACK MACROS DAILY," "3 WORKOUTS/WEEK"). Above you are three key success icons: accountability partners shaking hands, a coach with a clipboard, and a glowing heart for self-belief. The atmosphere is energetic, colorful, and victorious!

The picture depicts the same muscular red-haired and bearded man in tank tops, with the photo split into two different scenarios. Across the top in bold lettering is "RESOLUTIONS FAIL. GOALS WIN." LEFT SIDE (Failure): the man is looking frustrated in a gym, surrounded by vague, fading gray resolution bubbles ("GET IN SHAPE," "BE HEALTHIER," "EAT BETTER," "SAVE MONEY"). The atmosphere is dull and lifeless. A bold blue arrow labeled "SMART GOALS" divides the two worlds. RIGHT SIDE (Success): You're flexing powerfully with confidence, surrounded by vibrant, specific goal scrolls ("LOSE 15 LBS BY APRIL 30," "TRACK MACROS DAILY," "3 WORKOUTS/WEEK"). Above you are three key success icons: accountability partners shaking hands, a coach with a clipboard, and a glowing heart for self-belief. The atmosphere is energetic, colorful, and victorious!

The Warrior's Decree: Why New Year's Resolutions Fail and How to Forge Real Goals

Dec 31, 20253 min read

A muscular red-haired and bearded man is performing a perfect push-up with a glowing alignment line showing perfect form, surrounded by red X marks for mistakes (sagging hips, flaring elbows) and green checkmarks for correct form (tight core, 45-degree elbows, full range).

A muscular red-haired and bearded man is performing a perfect push-up with a glowing alignment line showing perfect form, surrounded by red X marks for mistakes (sagging hips, flaring elbows) and green checkmarks for correct form (tight core, 45-degree elbows, full range).

The Foundation of Strength: The Perfect Push-Up Form

Dec 30, 20253 min read

A muscular red-haired and bearded man in a blue tank top with "1ST PHORM" across the chest is running with perfect form highlighted by green alignment guides, showing proper posture, cadence, foot strike, and arm swing with educational icons

A muscular red-haired and bearded man in a blue tank top with "1ST PHORM" across the chest is running with perfect form highlighted by green alignment guides, showing proper posture, cadence, foot strike, and arm swing with educational icons

The Efficient Warrior: A Guide to Proper Running Form and Technique

Dec 29, 20253 min read

A muscular red-haired and bearded man in a blue tank top stands confidently next to a large blueprint board showing the four training phases with color-coded sections (green with "Phase 1: Accumulation, blue with Phase 2: Hypertrophy, red with Phase 3: Strength, yellow with Phase 4: Deload), volume bars, intensity meters, and a calendar surround him

A muscular red-haired and bearded man in a blue tank top stands confidently next to a large blueprint board showing the four training phases with color-coded sections (green with "Phase 1: Accumulation, blue with Phase 2: Hypertrophy, red with Phase 3: Strength, yellow with Phase 4: Deload), volume bars, intensity meters, and a calendar surround him

The Warrior’s Blueprint: Structuring Your Program with Periodization for Hypertrophy

Dec 29, 20253 min read

A jacked red-haired and bearded man in a blue tank top with "1ST PHORM" across the chest stands powerfully in the center with one fist raised, surrounded by seven glowing circular icons representing each day of the week (strength barbell, HIIT stopwatch, yoga pose, flexing arms, running shoe, legs/core, a bed to represent rest). A weekly calendar grid with checkmarks fills the background showing the complete training plan

A jacked red-haired and bearded man in a blue tank top with "1ST PHORM" across the chest stands powerfully in the center with one fist raised, surrounded by seven glowing circular icons representing each day of the week (strength barbell, HIIT stopwatch, yoga pose, flexing arms, running shoe, legs/core, a bed to represent rest). A weekly calendar grid with checkmarks fills the background showing the complete training plan

The Warrior’s 7-Day Gauntlet

Dec 26, 20254 min read

A muscular red-haired and bearded man in a blue tank top is performing a static stretch with soothing healing energy waves in cool colors, surrounded by recovered icons (recovery meter, flexibility gauge, post-workout clock, "RECOVERY MODE" badge_ in a peaceful sunset setting

A muscular red-haired and bearded man in a blue tank top is performing a static stretch with soothing healing energy waves in cool colors, surrounded by recovered icons (recovery meter, flexibility gauge, post-workout clock, "RECOVERY MODE" badge_ in a peaceful sunset setting

The Importance Of The Cooldown After Every Workout/Cardio Session

Dec 22, 20254 min read

A muscular man in a blue tank top with "1ST PHORM" across the chest is at the top of a perfect pull-up with chin over bar, showing strict form with green checkmarks, surrounded by red X marks for common mistakes (kipping/swinging, incomplete range, chin jutting).

A muscular man in a blue tank top with "1ST PHORM" across the chest is at the top of a perfect pull-up with chin over bar, showing strict form with green checkmarks, surrounded by red X marks for common mistakes (kipping/swinging, incomplete range, chin jutting).

The Ultimate Test of Strength: The Perfect Pull-Up Form

Dec 19, 20253 min read

The Warrior's Battle Plan: How to Create a Fitness Plan That Works for You

The Warrior's Battle Plan: How to Create a Fitness Plan That Works for You

The Warrior's Battle Plan: How to Create a Fitness Plan That Works for You

Dec 19, 20254 min read

A strong looking man in a blue tank top is in a gym setting. In the background is a squat rack, a yoga ball, yoga matts, barbells and weight plates are spread throughout the room. He is performing a dynamic mobility exercise with glowing joints showing full range of motion, surrounded by icons (flexibility meter, joint diagrams, "INJURY PREVENTION" shield, range of motion arrows

A strong looking man in a blue tank top is in a gym setting. In the background is a squat rack, a yoga ball, yoga matts, barbells and weight plates are spread throughout the room. He is performing a dynamic mobility exercise with glowing joints showing full range of motion, surrounded by icons (flexibility meter, joint diagrams, "INJURY PREVENTION" shield, range of motion arrows

The Unsung Hero of Performance: The Importance of Mobility

Dec 19, 20253 min read

A strong looking man in a blue tank top with "1st Phorm" on the shirt is climbing a colorful building block stairs, each labeled "1%" leading to a trophy in the clouds. Icons show habit trackers, the Atomic Habits book, chain links, and motivational symbols

A strong looking man in a blue tank top with "1st Phorm" on the shirt is climbing a colorful building block stairs, each labeled "1%" leading to a trophy in the clouds. Icons show habit trackers, the Atomic Habits book, chain links, and motivational symbols

The 1% Warrior: How to Build Atomic Habits and Forge an Unbreakable Will

Dec 18, 20254 min read

A powerfully strong looking man is in a gym setting. He is shirtless lifting a barbell with glowing energy, surrounded by progressive overload icons (weight plates with upward arrows, rep counters, stopwatch, "LEVEL UP" badge) with an upward progress chart in the background

A powerfully strong looking man is in a gym setting. He is shirtless lifting a barbell with glowing energy, surrounded by progressive overload icons (weight plates with upward arrows, rep counters, stopwatch, "LEVEL UP" badge) with an upward progress chart in the background

Level Up: A Warrior's Guide to Increasing Workout Intensity

Dec 17, 20253 min read

A jacked red-haired and bearded man in a grey tank top with "1p" across the chest stands in front of a glowing arsenal display case showing four key supplements (protein powder, multivitamin, fish oil, greens powder) arranged like weapons, each with it's own color aura. He stands in front of towers of supplement containers holding a shaker bottle with a determined expression on his face

A jacked red-haired and bearded man in a grey tank top with "1p" across the chest stands in front of a glowing arsenal display case showing four key supplements (protein powder, multivitamin, fish oil, greens powder) arranged like weapons, each with it's own color aura. He stands in front of towers of supplement containers holding a shaker bottle with a determined expression on his face

The Warrior’s Arsenal

Dec 15, 20254 min read

A red-haired and bearded jacked man in a blue tank top with "1st Phorm" on it sits peacefully in a butterfly stretch on a beach with a colorful sunset behind him. He is surrounded by healing energy waves in cool blues, greens, and purples. Icons show decreasing heart rate, repairing muscles fibers, increasing flexibility, and zen symbols. The perfect recovery vibe

A red-haired and bearded jacked man in a blue tank top with "1st Phorm" on it sits peacefully in a butterfly stretch on a beach with a colorful sunset behind him. He is surrounded by healing energy waves in cool blues, greens, and purples. Icons show decreasing heart rate, repairing muscles fibers, increasing flexibility, and zen symbols. The perfect recovery vibe

Why it is important to cool-down/stretch after a workout or run

Dec 10, 20253 min read

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