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 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 are what you do daily that will develop into the practices, which will then develop into the skills necessary to achieve your goals.
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:
Remember that this is only an example, and you should develop your own practices.
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 email@example.com, or visit us on Instagram.
Until next time, Reforged Warrior!
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 November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!