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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 jacked red-haired and bearded man in a blue 1st Phorm tank top proudly holds a massive trophy that says "CONSISTENCY CHAMPION" in front of a giant calendar filled with green checkmarks. The "150min/week" badge is prominently displayed, along with dumbbells and running shoes

A jacked red-haired and bearded man in a blue 1st Phorm tank top proudly holds a massive trophy that says "CONSISTENCY CHAMPION" in front of a giant calendar filled with green checkmarks. The "150min/week" badge is prominently displayed, along with dumbbells and running shoes

The Warrior’s Mandate: Why Consistent Workouts are Non-Negotiable

Dec 3, 20253 min read

A red-haired and bearded jacked man wearing a 1st Phrom tank top. He stands on a road that splits into three different paths. Each path has the name of a different type of training style on it consisting of: Resistance, Endurance, and Cardio. Scattered throughout the picture are Dumbbells, Barbells, a Kettlebell that has the word "CrossFit" within it, a pair of shoes, a bicycle, two stop watches, and a heart next to the word "Cardio"

A red-haired and bearded jacked man wearing a 1st Phrom tank top. He stands on a road that splits into three different paths. Each path has the name of a different type of training style on it consisting of: Resistance, Endurance, and Cardio. Scattered throughout the picture are Dumbbells, Barbells, a Kettlebell that has the word "CrossFit" within it, a pair of shoes, a bicycle, two stop watches, and a heart next to the word "Cardio"

Find Your Fight: A Warrior’s Guide to Different Training Styles

Dec 2, 20253 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

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