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by Tony Gjokaj October 10, 2021 2 min read

When I first started working out, it was because I was depressed and overweight.

I wanted more out of my life, so I started with the intention to lose weight.

At first, it was very difficult for me to get into the gym because I would always think about the pain it would be, and hated that I didn't see immediate results.

I did, however, feel the results.

My mood got better, I was able to sleep better, and I made better eating choices.

I didn't follow a diet, I just focused on eating more fruits, vegetables, and leaner proteins like chicken.

It took me a few months, but the results became more visible.

Then I was hooked.

Years later, after getting my Precision Nutrition certification, I found out that I was following a framework of a sort.

A framework that PN calls the GSPA.

In this post, we are going to explore the GSPA Framework, a system used by Precision Nutrition coaches to develop lifestyle habits or behaviors to accomplish our goals.

Let's dive in!

The GSPA Framework

The GSPA Framework is a framework anyone can utilize to accomplish desired goals. To achieve these goals, we can set up a process to get there.

Let's explore the acronym.


The goals are defined as the primary goal we want to achieve.

For example, some may want to lose weight.

Others will want to feel better.


What skills are required to consistently work towards achieving your goal?

We can break our main goal down into 2-4 skills we can develop.


What can you practice to develop the skills necessary to achieve your goals?

Skills can be broken down into 2-4 practices we can do.

Daily Actions

Daily actions are what you do daily that will develop into the practices, which will then develop into the skills necessary to achieve your goals. 



Putting It Into Practice

Let's say your overall goal is to improve your mental health through fitness.

One skill you can develop is consistent exercise.

The practices you can utilize are exercising 4 days a week and completing 60 minutes of consistent exercise for each session.

The daily actions you can do for these practices are the following:

  1. Time-Block your exercise for the day.
  2. Use your pre-workout before your workout sessions.
  3. Set a timer for your workout session.
  4. Make sure that this entire session is free from distractions.

Remember that this is only an example, and you should develop your own practices.

If you would like to set your own up, you can download your own GSPA sheet here, courtesy of Precision Nutrition.

In a future post, we will have a GSPA Framework designed for those who want to use fitness to improve their mental health.

In the meantime, if you have any questions or comments, feel free to email us at, or visit us on Instagram.

Until next time, Reforged Warrior!

Tony Gjokaj
Tony Gjokaj

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.

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