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by Tony Gjokaj September 25, 2020 6 min read
One of the most difficult things to implement is a diet or exercise regiment. According to one study, more than 50% of people will drop out of their exercise program within 6 months. Most of the time, this is a result of our exercise program not meeting expectations. Our hesitations typically come from ourselves - and it's never always one reason.
There are typically multiple reasons as to why we drop out of our exercise and nutrition regiments.
In this post, we are going to go over the five barriers that hold most of us back from fitness.
Let's dive in!
The following are what we believe to be the five main barriers that typically hold us back from exercise. You may encounter a few of these barriers, or only one of them - but the level of intensity of these barriers are individual.
With that, we provided some practical solutions to overcome these barriers. These barriers do require effort (getting out of your comfort zone) to overcome.
Let's break some barriers.
Perspective is everything - this is the spirit that we talk about in one of our three Reforged pillars. The Warrior's Spirit is our attitude or perspective towards the self and life around us.
A strong spirit results in stronger willpower and discipline - and is ultimately a result of our habits.
According to one review, how people view themselves is a large determinant of what kind of fitness they prefer to do. In fact, how people perceive themselves can be the determinant as to whether or not they should even start exercising.
Another barrier that is one of the most common is fear of judgement that comes with a new venture or opportunity. In one study, the fear of judgement was one of the biggest barriers towards someone's journey in fitness.
Before we break this barrier, understand that you will be judged - no matter what new action you take or hobby you embark in. It's an effect on deciding to reach a greater potential. You need to break through this through persistence and accountability.
According to one study, accountability is one of the factors that influenced consistent exercise. In the beginning, you might have difficulty with support and accountability. You might not know people who are on the same path as you.
Truth is, there are many that are on a similar path or have overcame the obstacles that you are currently dealing with.
This is why it's always good to find an accountability partner - whether it's a personal trainer or a support group on social media.
Lack of energy is another huge barrier, as many have challenges with fatigue and energy management. A lot of this has to do with lack of exercise, lack of proper nutrition, and sleep deprivation.
Sometimes energy can be generated through proper exercise, nutrition, and sleep. According to one study, sedentary people were able to increase their energy by 20% and reduced their fatigue by 60% following low-intensity exercise.
While there is some benefits to going to extreme points to overcome plateaus and even boundaries... this should not be something that you should shoot for at the beginning of your journey.
When a trainer trains you to destroy your arms and you can't bring your arms down to your sides... you most likely will stop exercising with them thinking that's the only way to work out.
To recap, here are the five barriers that hold us back:
Lastly, I wanted to make it a point to notify you with the following:
The truth is: if you want to be in better shape, you're going to have to make it your goal change your prior lifestyle. Better sleep habits, healthier food options, frequent exercise, and more.
It's your time to break these barriers and craft a name for yourself.
Each and every one of us has the opportunity to implement fitness to change our lives.
It doesn't matter what challenges or adversities you face, or the lack of self-confidence you have... exercise welcomes everybody.
Carpe Fatum. Seize your destiny and create a life worth living by using fitness as a catalyst to a greater potential.
Like a phoenix you rise.
If you have questions, comments, or recommendations on what type of articles you want us to post... feel free to comment below or email me at email@example.com.
Get you some, Reforged Legion!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj April 25, 2023 3 min read
Exercise can feel like a chore, and even if you know it’s good for your health, the motivation to get moving sometimes just isn’t there.
But it doesn’t have to be a burden - by making exercise meaningful to you, it can become something fun and rewarding!
Here are five ways to make exercise more meaningful!
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
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