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A muscular red haired and bearded man in a grey tank top with "1P" across the chest is standing powerfully surrounded by three glowing pillars showing carbs (energy), protein (muscle-building), and fats (endurance) with a FULL fuel gauge.

A muscular red haired and bearded man in a grey tank top with "1P" across the chest is standing powerfully surrounded by three glowing pillars showing carbs (energy), protein (muscle-building), and fats (endurance) with a FULL fuel gauge.

The Runner’s Fuel: A Warrior’s Guide to Nutrition for Runners

6 days ago3 min read

Is Hiring a Personal Trainer Worth It? Discover the Benefits of Personal Trainers

Is Hiring a Personal Trainer Worth It? Discover the Benefits of Personal Trainers

Is Hiring a Personal Trainer Worth It? Discover the Benefits of Personal Trainers

Jan 14 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 split-screen with "MACRO" on the left side showing large 3D food items with calorie numbers, "MICRO" is on the right side showing tiny glowing vitamins and minerals as well as an apple, orange, and broccoli. In the middle at the top is a banner that says "BOTH NEEDED" and below the banner is a smiling jacked red-haired and bearded man in a tank top that says "1ST PHORM" across the chest

A split-screen with "MACRO" on the left side showing large 3D food items with calorie numbers, "MICRO" is on the right side showing tiny glowing vitamins and minerals as well as an apple, orange, and broccoli. In the middle at the top is a banner that says "BOTH NEEDED" and below the banner is a smiling jacked red-haired and bearded man in a tank top that says "1ST PHORM" across the chest

Macro vs. Micro

Dec 25, 20253 min read

A jacked red-haired man in a blue tank top with "1ST PHORM" on the tank stands flexing and smiling surrounded by dozens of adorable cartoon vitamins and minerals with faces and shields, marching around him like a supportive army with a "MAXIMUM HEALTH" meter above him

A jacked red-haired man in a blue tank top with "1ST PHORM" on the tank stands flexing and smiling surrounded by dozens of adorable cartoon vitamins and minerals with faces and shields, marching around him like a supportive army with a "MAXIMUM HEALTH" meter above him

The Unseen Army: A Warrior's Guide to Understanding Micronutrients

Dec 24, 20253 min read

A muscular red-haired and bearded man stands between three glowing pillars representing Protein (blue glowing pillar with "BUILDER" at the top), Carbohydrates (orange glowing pillar with "ENERGY" at the top), and fats (yellow-green glowing pillar with "POWER" at the top). The man is standing and smiling looking at you while holding a plate with foods from all three macro sources on the plate. In the pillars behind him, the "BUILDER" pillar has chicken legs, eggs, ham, and fish; the "ENERGY" pillar has grains, sweet potato and rice; and the "POWER" pillar has a variety of nuts, olive oil, and avocados

A muscular red-haired and bearded man stands between three glowing pillars representing Protein (blue glowing pillar with "BUILDER" at the top), Carbohydrates (orange glowing pillar with "ENERGY" at the top), and fats (yellow-green glowing pillar with "POWER" at the top). The man is standing and smiling looking at you while holding a plate with foods from all three macro sources on the plate. In the pillars behind him, the "BUILDER" pillar has chicken legs, eggs, ham, and fish; the "ENERGY" pillar has grains, sweet potato and rice; and the "POWER" pillar has a variety of nuts, olive oil, and avocados

The Fuel of the Warrior

Dec 23, 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 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 fit red-haired and bearded man in a blue tank top with "1st Phorm" across the middle of the shirt confidently walks through a travel scene (airport/highway) carrying a cooler bag filled with healthy meals. fast food temptations fade in the background while postitive icons (packed lunch, apple, water bottle, "PREPARED" shield) float around him.

A fit red-haired and bearded man in a blue tank top with "1st Phorm" across the middle of the shirt confidently walks through a travel scene (airport/highway) carrying a cooler bag filled with healthy meals. fast food temptations fade in the background while postitive icons (packed lunch, apple, water bottle, "PREPARED" shield) float around him.

The Mobile Warrior: How to Maintain a Healthy Diet on the Go

Dec 16, 20254 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 man stands proudly in a fortress-like kitchen wearing an apron, surrounded by organized cookware, labeled pantry items, fresh produce, and meal prep containers. the kitchen has stone walls and shields with healthy food icons

A red-haired and bearded man stands proudly in a fortress-like kitchen wearing an apron, surrounded by organized cookware, labeled pantry items, fresh produce, and meal prep containers. the kitchen has stone walls and shields with healthy food icons

Forging Your Kitchen Fortress

Dec 15, 20253 min read

A red-haired and bearded jacked man in a blue tank top with "1st Phorm" on it powerfully breaks free from chains made of junk food (donuts, pizza, soda) with icons showing food diaries, mindfulness, regular meal times, and healthy foods glowing around him

A red-haired and bearded jacked man in a blue tank top with "1st Phorm" on it powerfully breaks free from chains made of junk food (donuts, pizza, soda) with icons showing food diaries, mindfulness, regular meal times, and healthy foods glowing around him

Breaking Chains: A Warrior's Guide to Conquering Bad Eating Habits

Dec 12, 20254 min read

A red-haired and bearded muscular man stands confidently at a festive holiday buffet in a Christmas sweater, holding a plate strategically filled with healhty choices while surrounded by holiday foods. Icons show strategy, discipline, moderation, and hydration

A red-haired and bearded muscular man stands confidently at a festive holiday buffet in a Christmas sweater, holding a plate strategically filled with healhty choices while surrounded by holiday foods. Icons show strategy, discipline, moderation, and hydration

Conquering Holiday Choices

Dec 11, 20253 min read

A fit red-haired and bearded man in a blue tank top with "1st Phrom" across the middle of the shirt stands at a kitchen counter surrounded by perfectly portioned meal prep containers, checking off a meal plan on a clipboard. Icons show Sunday circled as "PREP DAY", shopping lists, measuring tools, and a victory trophy

A fit red-haired and bearded man in a blue tank top with "1st Phrom" across the middle of the shirt stands at a kitchen counter surrounded by perfectly portioned meal prep containers, checking off a meal plan on a clipboard. Icons show Sunday circled as "PREP DAY", shopping lists, measuring tools, and a victory trophy

The Warrior's Weekly Ritual

Dec 8, 20254 min read

Cartoon-style illustration of a muscular red-haired man in a 1st Phorm tank top standing in a futuristic room with glowing macro charts for protein, carbs, and fats. He smiles and points to a smartphone showing his macro tracking app. Floating food icons like bread, pasta, chicken, and avocado surround him. The scene highlights balanced macronutrient tracking.

Cartoon-style illustration of a muscular red-haired man in a 1st Phorm tank top standing in a futuristic room with glowing macro charts for protein, carbs, and fats. He smiles and points to a smartphone showing his macro tracking app. Floating food icons like bread, pasta, chicken, and avocado surround him. The scene highlights balanced macronutrient tracking.

Beyond Calories: The Macro-Tracking Hack That Unlocks Elite Results

Nov 25, 20253 min read

Your Protein Goal: The Unsung Hero of Your Fitness Transformation

Your Protein Goal: The Unsung Hero of Your Fitness Transformation

Your Protein Goal: The Unsung Hero of Your Fitness Transformation

Nov 25, 20254 min read

Why Your Calorie Goal Isn't Just a Number—It's Your Secret Weapon

Why Your Calorie Goal Isn't Just a Number—It's Your Secret Weapon

Why Your Calorie Goal Isn't Just a Number—It's Your Secret Weapon

Nov 25, 20254 min read

Your Thanksgiving Battle Plan: How to Feast Without the Defeat

Your Thanksgiving Battle Plan: How to Feast Without the Defeat

Your Thanksgiving Battle Plan: How to Feast Without the Defeat

Nov 24, 20254 min read

How Do Your Limiting Beliefs Impact Your Ability to Succeed

Sep 17, 20258 min read

The Essential Guidelines for Keeping Your Protein Intake in Check

The Essential Guidelines for Keeping Your Protein Intake in Check

The Essential Guidelines for Keeping Your Protein Intake in Check

Jan 23, 20242 min read

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