The Right fuel

Supplements in order of Importance:

*tap on any of the below it takes you to the 1st Phorm site

The order might surprise you??! Typically the first supplements are proteins and BCAA’s, but the reality is the not so sexy stuff is more important than the fun flavored stuff. Food is always best hands down except for the post-workout stack. If your gut health isn’t optimal and micronutrition isn’t optimal, the macronutrients will not absorb; you won’t recover properly, making it harder and longer to reach your highest goals.

To order Samples go HERE

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Are you getting the right supplements


Ask me, Katherine, before ordering if you’re at all unsure!

“I use 1st Phorm Products because they are high quality and don’t contain anything that would ban me from competing in Natural Bodybuilding—manufactured in the US and advanced formulas setting them apart from their competition.” ~Katherine Hood 


Get a month in my personal training platform, interactive, with over 1k exercises with videos to choose from, track your body measurements, workouts and much more.  Message me your order number and get access.


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All 1st Phorm Supplements Here

Opti Greens 50 


  • Low-Temperature Processed Ingredients
  • Contains No Synthetic Ingredients
  • 100% Non-GMO
  • Added High-Quality Digestive Enzymes
  • Quality Probiotics
  • Improves Overall Health, Immune Support, and Digestion
  • Tastes great too!
  • Relief from constipation and promotes regular healthy bowel movements

Opti-Greens 50 Superfood!

Fat loss isn’t just about the macros. It’s about micros as well… micronutrients.

Without consuming a good amount of vegetables, fruits, probiotics, healthy fats, antioxidants, etc.… your body will NOT digest your food optimally; you will have some level of inflammation, a high acidic load, and likely poor insulin sensitivity. All of these things dramatically impact how effectively you lose fat.

NEVER skimp on quality when it comes to what you put in your body. Choose quality supplements that don’t have fillers and added junk or hard-pressed tablets(our bodies can’t fully break down or absorb these are designed to have a vast shelf life)!

We’ve heard how critical eating vegetables are since we were kids. However, we find ourselves skipping over them when it’s time to eat, complaining about the cost, or how fast they go bad now as adults…

Opti-Greens 50 helps fill that void. With each serving of Opti-Greens, you get the benefits of eating 11+ servings of vegetables, along with a blend of superfoods, probiotics, and digestive enzymes! The boost of nutrients from Opti-Greens 50 will help detoxify your body, balance pH levels, boost natural energy levels, and so much more!

  • Low-Temperature Processed Ingredients
  • Contains No Synthetic Ingredients
  • 100% Non-GMO
  • Added High-Quality Digestive Enzymes
  • Quality Probiotics
  • Improves Overall Health, Immune Support, and Digestion

More information

High Quality protein powder click here

Opti Greens 50 click here

Phormula 1

A Hydrolyzed, Predigested, Low-Temperature Processed, Rapid Assimilation Whey Protein Isolate.

Hydrolyzed: Broken down (molecules) for fast absorption through digestion to be absorbed and full assimilation.

Predigested: Digestive enzymes added for easy digestion and absorption.

Low Temperature Processed: A more expensive process to prevent denaturing(body rejects it and passes it through the body without any benefit) to bring it from the liquid state to powder. Most companies use high temperatures or chemicals for this process. Similar to eating a burnt chicken breast, your body will not assimilate the protein; it will pass it through the body with little to no benefit.

Rapid Assimilation: This means it is digested quickly, and uptake is immediate.

Whey Protein: Is the liquid remaining after milk has been curdled and strained. It is a byproduct of the manufacture of cheese.

Isolate: Whey protein isolate has a higher protein content and is lower in carbohydrates, lactose, and fat.

Protein plays a crucial role in almost all biological processes, and amino acids are the building blocks of it. A large proportion of our cells, muscles, and tissue is made up of amino acids, meaning they carry out many essential bodily functions, such as giving cells their structure.


  • Boost Athletic Performance
  • Increased Strength
  • Speeds up muscle growth
  • Reduce fatigue post-workout
  • Shorten recovery time
  • Increased muscle energy
  • Keeps your body anabolic (protect your muscles)
  • Enhanced short and long term Muscle growth

Whey protein isolate is the purest form of whey and is a complete protein. It contains all the essential amino acids that your body needs to repair muscle after a workout. … To reduce tissue damage and increase performance, whey protein isolate is necessary to get these essential amino acids into our diets. Phormula 1 can benefit anyone that works out at any level, from someone that does yoga to bodybuilding to the crossfitter!

The protein content of the whey protein isolate is 90%. This is because whey protein isolate undergoes a process called Cross-Flow Micro-filtration. This separates the protein from fat, cholesterol, and lactose, meaning a purer protein superior product in the end product.

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Are you getting a good night’s sleep?

supplement with night-t

You only have 24 hours a day. The hours spent asleep are as important, if not more important than those spent awake. Night-T will maximize your night hours. It will help reduce stress levels in your body, increase natural growth hormone levels, and ensure better natural sleep. All to help you effectively recover from the effort you put forth and provide optimum output the next day!

This is a great product to use for 30-90 days to get your body used to sleep 8 hours a day. Some individuals need a little help getting into a consistent routine, and this product is a perfect fit if you workout/train and want to get quality recovery sleep.

Lots of clients report having wild dreams/nightmares, but this is a sign of excellent REM Sleep.

As you get your much needed, revitalizing rest at night, your body goes through various sleep cycles. Each phase of sleep is essential and beneficial to your body and mind, but REM sleep is especially fascinating because it increases brain activity, promotes learning, and creates dreams.

REM Sleep

REM stands for Rapid Eye Movement. During this cycle of your sleep, your eyes will move and dart quickly beneath your eyelids. During REM sleep, your brain activity increases, your pulse quickens, and you have dreams. REM sleep first takes place after you’ve been sleeping for around 90 minutes. The first cycle usually lasts about 10 minutes, and each cycle time will increase to as long as one hour in the last phase before you awake.

Why is REM Sleep Important?

REM sleep is essential to your sleep cycle because it stimulates the areas of your brain that are essential in learning and making or retaining memories. According to the National Institute of Neurological Disorders and Stroke, a study depriving rats of REM sleep significantly shortened their life span, from two or three years to five weeks. Rats deprived of all sleep cycles lived only three weeks. The importance of REM sleep, in particular, is attributed to the fact that during this phase of sleep, your brain exercises meaningful neural connections, which are vital to mental and overall well-being and health.

This isn’t a gender-specific product, I use it for repair/recovery of my muscles, and to promote deep sleep for anyone wanting deep sleep with weight loss ingredients to try Core-21 instead.

  • Promote Deep, Healthy Sleep
  • Speed Up Recovery Time
  • Elevate Testosterone Production

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Protein Brownie Bites 

1 cup mashed sweet potato
1/2 cup smooth almond butter can sub for peanut butter, cashew butter or a nut butter alternative
1/4 cup cocoa powder
1-2 scoops Level-1 Milk Chocolate Protein Powder

Preheat the oven to 350 degrees Fahrenheit and line a mini muffin tin with mini muffin liners- For smaller brownie bites, you’ll need at least 15. Ensure each muffin tin in greased generously.

In a high-speed blender or mixing bowl, combine all your ingredients and blend/mix until smooth.

Pour brownie mixture into each muffin tin, filling until just full. As there is no baking powder needed, they generally won’t rise.

Bake for 12-15 minutes, or until a skewer/toothpick comes out clean. Allow to cool in the muffin tin completely. For best results, refrigerate once cooled for several hours.
Protein: 7.6, Carbs 7, Fat 8.8, Calories 138 each. 

Suggested protein click here 

Micro Factor

 pre-packaged multivitamin

If you care about results, then you should be taking our Micro Factor every day! Whether you want a six-pack or just better overall health, you can’t neglect your micronutrients!

Vitamins and minerals are needed for healthy bones, immune (sickness fighting) function, and protecting cells from other forms of damage.

Vitamins are critically essential for optimal health, and that’s the case for everyone.

If you are exercising regularly and stressing your body in this manner (or any manner), it’s a good idea to make sure you are getting enough. For those of you that are dieting, restricting your calories, trying to lose weight, etc. and exercise a good bit, it becomes even more important to get enough vitamins. It’s similar to the status of your car battery. Everyone is concerned about having enough fuel (carbs, fat, protein, etc.), but when you don’t have enough vitamins or the battery is dead in your car, it’s never a good thing. We must have optimal amounts of micronutrients for our bodies to run correctly every day.

No matter how healthy you eat or what kind of diet you follow, it can be difficult for your body to get all the nutrients it needs from food, all the time. Every diet can have gaps.

Your diet should provide you with the nutrients you need—but in reality, that’s nearly impossible.

Getting enough essential nutrients—and doing it continuously, every single day—is crucial for keeping nutrient levels where they should be, so they can do what they’re meant to do and provide benefits to your body. It’s hard to make this happen without everyday help from vitamins.

Think of it this way: Taking a multivitamin is like a nutrient insurance plan.

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Full Mega Omega-3 Fatty Acids

Omega 3 is a healthy fat; it’s one type you don’t want to cut back on.

EPA and DHA — are primarily found in certain fish. ALA, another omega-3 fatty acid, is located in plant sources such as nuts and seeds.

The American Heart Association recommends eating two or more meals of these fatty fish each week for someone of a sedentary lifestyle. Anyone that is older or works out regularly will need to consume more fatty fish or supplement.


  • Brain Health
  • Fight Depression
  • Muscle repair and recovery
  • Lessen Anxiety
  • Reduces Triglycerides
  • Lowers bad cholesterol (LDL)
  • A great advantage for Eye Health
  • Prevent Heart Disease
  • Lower Blood Pressure
  • Raise good Cholesterol HDL Levels
  • Prevents Blood Clots
  • Prevents plaque build-up in arteries
  • Lessons Inflammation
  • Reduce symptoms of ADHD
  • Fight Autoimmune Diseases
  • Fight Age-Related Mental Decline and Alzheimers
  • Improves Joint and Bone Health
  • Lessons Menstrual Cramps and Pain
  • Improve Quality of Sleep
  • Aide in Weight loss
  • Reduce Liver Fat
  • Improve Quality of Skin


What sets ;Full Mega Apart from the competition?

The quality and concentration of the critical ingredients in Full Mega.

2400 Mg Omega 3 is much higher than most box store brands.

  • EPA= 900 Mg
  • DHA=600 Mg
  • With an additional 1200 Fatty Acids

More Information

Protein Mug Cake

Makes 1
3 tbsp pumpkin puree
1 Egg
1/4 tsp Baking powder
1 tbsp Chocolate chips, mini (optional & omitted from macros)
1/4 tsp Cinnamon
1/2 tsp Cocoa powder
1/2 tsp Vanilla extract
1/4 Fairlife blue Milk
Mix protein, cocoa powder, cinnamon, & baking soda.
Then add egg, pumpkin, vanilla, & milk & mix again.
Stir in chocolate chips(optional).
Microwave 1:30-1:45 or until you get your desired doneness (I like a gooey middle)

Post workout stack


Golden Question: What are you doing, post-workout?

Eating a whole food meal, although a good option, the best option is a fast-digesting hydrolyzed isolate protein paired with glycogen, a pure dexanhydrous glucose with micronutrients commonly lost through sweat during your workout. Consume this combination IMMEDIATELY AFTER YOUR WORKOUT. Whole food is a slow-digesting fuel and, again, proper, but high-quality post-workout nutrition will yield higher faster results.

Phormula-1(protein) + Ignition (glycogen & micro-nutrients)

Goal: To lose weight or gain muscle

No one is going to the gym to get slow, hardly noticeable changes or results!

We all want to get the best results possible in the quickest time possible; to do so, post-workout nutrition is critical.  Phormula-1 & Ignition combined will provide the edge to get the most significant results possible. No this is not magic, nor is there such a thing as a magic pill or shake for natural weight loss and muscle growth. But this combination is the best tool by far in the gym setting to maximize recovery and results over time. You will feel a difference following your workout. Try this combination for a full week, and you’ll feel less sore, leave the gym energized, recover faster, and never miss a workout again.

The combination replenishes the glycogen stores, immediately post-workout(take within 20 minutes of your last resistant training set). Doing a high-intensity workout with weights, bands and machines your glycogen stores are used up, afterward feeling tired, or fatigue in the muscle this is the ideal time to replenish it fast the used glycogen. This is a natural occurrence, no way to change or fight it, but you can use it as a time to slingshot your recovery. The first thing your body is going to search for is a way to supplement the glycogen it just lost in your muscles. By offering your body the glycogen, it needs immediately post-workout you have ignited your recovery process. If you are NOT adding ignition to your protein, guess what your body will convert part of that protein (food or shake) and turn it into glycogen, so that 30 grams of protein you think you’re giving your body a portion of that is taken away and used to replenish glycogen stores.

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Digestive Enzymes

Premium Blend

Food is fuel, but when you eat, your body has to break down the food into micro and macronutrients that can then be absorbed and used. 1st Phorm’s Digestive Enzymes supplement has an incredible 500mg blend of digestive enzymes to help properly break down your food. If your body does not have enough proteins, it can lead to a wide range of symptoms such as gas, bloating, constipation, acid reflux, diarrhea, toxic build-up, and other common intestinal and digestive issues.

In today’s world, being an enzyme deficient is more common than ever. Between the natural decline in enzyme production due to genetics and the aging process, as well as chronic stress and inflammation, it can be tough for us to produce sufficient digestive enzymes.

  • Increase Nutrient Absorption
  • Alleviate Gas and Bloating
  • Improve Overall Gut Health

When it comes to your health, nutrition is going to be the main driver in how your body functions, looks, and feels. It doesn’t matter if your goal is fat loss, muscle growth, or general health and wellness; what you put into your body matters.

“You are what you digest.”

There’s an increase in illnesses that, when traced back to the source, appear to be linked to nutrient mal-absorption due to a lack of digestive enzymes.

The role of digestive enzymes is to speed up specific, life-preserving chemical reactions in the body. Essentially, they help break down larger molecules into more easily absorbed particles that the body can use to survive and thrive.

Digestive enzymes aren’t just beneficial — they’re essential. They turn complex foods into smaller compounds, amino acids, fatty acids, cholesterol, simple sugars, and nucleic acids.

What are the benefits of digestive enzymes?

The answer is simple: Without them, we couldn’t process food.

  • Take the stress off the digestive organs.
  • Help treat leaky gut and other conditions like celiac disease.
  • Break down difficult to digest proteins, starches, and fats.
  • Decrease bloating, gas, and digestive pains.
  • Assist the body in breaking down difficult-to-digest protein and sugars like gluten, casein, and lactose (milk sugar).
  • Significantly improve symptoms of acid reflux and irritable bowel syndrome.
  • Enhance nutrition absorption and prevent nutritional deficiency.
  • Counteract enzyme inhibitors naturally in foods like peanuts, wheat germ, egg whites, nuts, seeds, beans, and potatoes.

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Liposomal Vitamin D 3 

Are you meeting the four conditions for getting enough vitamin D?

Vitamin D is a fat-soluble vitamin that is naturally occurring in a few foods but is primarily produced by exposure to sunlight. Vitamin D is vital for strong bones and healthy muscle and brain and respiratory function. 1st Phorm’s Vitamin D utilizes liposomal delivery to increase nutrient uptake, absorption, and efficacy drastically.

Vitamin D is a fat-soluble vitamin that is naturally occurring in a few foods but is primarily produced by exposure to sunlight. Vitamin D is vital for strong bones and healthy muscle and brain and respiratory function. 1st Phorm’s Vitamin D utilizes liposomal delivery to increase nutrient uptake, absorption, and efficacy drastically.

Vitamin D must be obtained from the sun or the diet. The best source is from sunlight; however, if you are covered or live in an area where there is less sunlight (northern hemisphere or gloomy a good portion of the year), you don’t have the needed sun exposure to provide a consistent natural supply of vitamin D.(check your labels!)

Without the proper amount of Vitamin D3, these aspects of your health could be impaired:

  • Maintenance of overall health
  • Cellular growth & development
  • Bone strength & health
  • Blood sugar health
  • Digestion & absorption of nutrients
  • Blood pressure health
  • Heart health
  • Vascular system health
  • Immune function
  • Joint health
  • Mood & overall feelings of well-being
  • Neurological & cognitive health
  • Muscular function
  • Skin health
  • Pancreatic function & health
  • Healthy aging process
  • Sleep patterns
  • Hearing & vision
  • Reproductive health
  • Newborn health
  • Athletic performance
  • Respiratory function & health
  • Carbohydrate & fat metabolism
  • Metabolic rate
  • Weight management
  • Hair & hair follicles

The only way to know for sure if you are vitamin D deficient is to test your blood levels.

    More Information

    “Oh gosh where do I begin, short version :), I was desperate and needed to lose weight for health issues and then me I wasn’t happy with what I saw, Katherine came along and saved the day, I knew what I needed to do but didn’t know how to get it all together and make it work for me, what used to work didn’t work anymore, now what? I have never been an on time person or a planning person, I would have to say planning is a big part of success, and knowing when to eat, I was skipping meals not eating and busy, I am happy with the results I have gotten in my 90 days, I will continue to do what I have learned and do better I have a long ways to go to where I want to be, I could not have done this without Katherine and her guidance and knowledge, she makes me feel like I can accomplish what I set out to do, like no dream is ever to big, I would say to people if your sitting on the bench or side lines jump in and see what can be done, this group is amazing. Katherine thankyou for the help, for you being you, your support and knowledge is amazing, I’m so thankful our timing was right and for the opportunity to have done this, I have no regrets, only challenges and dreams to accomplish now”

    - Marina H

    “I wasn’t sure quite what it was at first, but have found the Power Up Premium group beyond helpful!

    Katherine has a detailed nutrition plan and personally checks my food journals regularly, giving feedback. She encourages me to stay on track and helps me out when I get in a rut.

    It’s not just nutrition though, there is info on health, sleep, proper form in certain exercises, and SO MUCH more in the group.

    She has put time into helping me brainstorm to work out some areas in my life that are/were holding me back.

    Not only that, but by being in the Premium group you’re part of the monthly challenge, so you get a shot at winning an awesome prize box FULL of great stuff and up to 3 more months membership free! I won last month and couldn’t believe how generous she is with the prizes.

    Katherine is positive, encouraging, and creative in the solutions she offers when helping tackle our unique issues.”


    - Taryn L



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