by Tony Gjokaj November 29, 2021 4 min read
80% of Americans don't get enough exercise.
With a more sedentary lifestyle, we know a few things can occur:
These are obviously things we want to avoid.
With the New Year right around the corner, we want you to help you be more consistently active so you can minimize these negative effects.
In this post, we will cover seven hacks you can use to motivate yourself in the New Year.
Let's dive in!
Before a workout session, this can fire you up to get ready to put in work.
YouTube is one of my favorites for motivational videos or music. Leg Day motivation videos of people pushing heavy weight and screaming will most likely amp you up to squat heavy.
Sometimes Spotify and Apple Music have playlists as well.
Find a motivational playlist you can listen to and something that gets you ready for battle.
Have someone that can personally hold you accountable to reach your goals.
A workout partner or a personal trainer can do this for you in-person, and this is SUPER beneficial, especially to men. According to research, men find it easier to be motivated through in-person interaction.
Since I started my fitness journey, I have STACKS of workout journals to look back at and see how far I've come.
This has a HUGE impact on motivation.
In my opinion, tracking your progress is paramount towards your progress and consistency in the gym.
Here are some things you can do to track progress:
This will allow you to look back months from now and see how much progress you've made.
It also makes you more committed to continually improve in the gym.
Sometimes we need a little more accountability than in-person interaction. While social media has its cons, there are so many positives that come from engaging with people with the same goals as you.
I have done this with many content creators and their followers, which has helped me build great relationships. It's always fun talking to fitness people and sending them memes that we only understand.
It's a very cool experience.
If you're unsure how to do this, start by following a person and turning on push notifications on their page. Whenever a post comes through, comment with your own thoughts, jokes, etc. Whatever you think is appropriate based on the context of the post.
Do this regularly, and you will build some relationships.
You can also document your journey on social media with hashtags that represent the workout community you are in. This will help you build relationships with people who have the same goals as you.
You can join our Facebook Group if your goal is to exercise to battle against depression. While we are still fairly new, we would love to help you reach your fitness goals.
To get yourself ready for a workout session, I would recommend getting a pre-workout. This will not only help you in your workout sessions, but they should "prime" your mind and body for a gym session.
For those that need something to amp them up, I would recommend a pre-workout with an ingredient called Beta-Alanine in them.
When you have more than 1.5g of Beta-Alanine, you may get an effect called paresthesia. This causes your face and fingers to tingle and will make you want to sweat it out.
Don't freak out about it, it's entirely normal.
With our Pre-Workout, we have 3.5g of Beta-Alanine. This will not only give you the tingling effect, but also help you with overall workout performance.
You can watch our video on Beta-Alanine and our Pre-Workout below:
If you find yourself stress-free at the gym during a 4-5 AM workout session, we highly recommend working out in the morning. There are less people around in the morning, and this may help you stay focused on your workout session.
Plus, you get rid of that intimidation of being surrounded by a ton of people, which can make some of us uncomfortable.
In the past, I worked out early morning sessions for the following reasons: a long work shift where I did not want to go in the evening, or times when I did not want to be bothered by other people with my introverted self.
Today, I am a little more social and prefer to workout in the evenings. I find my evening workouts to be a lot less stressful now.
Starting SLOW drives the most change.
It is not sexy, but its reality. This is how people get good or proficient at things. This is how habits are built.
You may not need a defined workout program just yet. Just start by getting more active.
Baby steps and 1% growth everyday.
1% growth for 100 days makes you 100% better than when you started.
Go get it, baby. ;)
While we can tell you these hacks can help you become more active, it only works unless you put in the work.
Most of the time, action comes before the belief. You need to start first and the
I wanted to thank you guys for reading. If you have any questions or comments, you can email us at firstname.lastname@example.org, or message 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 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.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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