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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 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.
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 firstname.lastname@example.org, 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 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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