by Tony Gjokaj March 20, 2021 3 min read
I’ve had clients in the past tell me they wanted to lose an “x” amount of pounds in one month.
Why the one month?
“I just want it done quickly.”
This is understandable... I have been there. But I've always had bad experiences and problems with fitness goals like this.
They’re always outcome-based. High expectations with a probability that they might not be achieved or accomplished.
Things like “I need to drop 15lbs for my wedding in 2 weeks” are always things that people desire for just a specific moment in their life.
This is one of the reasons why I believe people fail.
We expect so much with our goals, but we don't have systems or processes to get to them.
We need to go beyond this with the formulation with the acceptance of a lifestyle change… and of what I like to call Badass Goals.
If we look at successful entrepreneurs, we see a common process in action. Whatever they did to achieve $1 million in revenue can be replicated again and again to generate $2 million & $3 million (more effectively).
You can do this same exact thing with fitness goals.If we can drop 20lbs and know the exact process we used to get there, we can refine it (if needed), and repeat the process successfully.
So this is why I prefer to start with the question:What is your reason, your purpose, to changing your lifestyle through exercise or nutrition?
Your fitness goal should ultimately be built upon by the blueprint: a desire to change your lifestyle.
What has always worked for me is breaking down my goals with processes.
Each goal must have a system or a process to utilize in order to successfully reach your goals.
Our Badass Goals are a combination of BOTH Outcome Goals and Process Goals.
An Outcome Goal is the desired end-goal. We aren't in control of these goals.
A Process Goal is the process you will use to achieve your desired goal. We are in control of these goals because they are a systematic approach to your goals.
Outcome Goal + Process Goal = Badass Goal
The Badass Goal will get you to the destination. An Outcome Goal is just the finish line. Some of us create goals with a desire to reach the finish line… but we never create the systems or processes to get to that finish line.
Here’s an example of a Badass Goal: “I want to feel healthier and happier. To do this I need to lose body fat and eat better. My goal is to lose 10lbs over the course of ___ weeks. I will do this by attempting to lose 1% of body weight per week. This should be easy if I diet on _____ calories… etc)
As you can see from this, you need to focus on the process.
If you’re dropping 1% of weight per week, that’s DAMN GOOD progress. You’re more inclined to complete your diet this way for adherence reasons: your diet isn’t miserable, it’s manageable.
When you breakdown your goals in this way, things get more visible to achieve. You will create contingency plans if they don’t work.
You can divide your goal up into segments like this:
This is only an example. However, if you break down every goal into little pieces with a lot of depth, the goal will be more visible and within your grasp.
Your goals will be more achievable by breaking them down like this.
Do you have any questions or comments? Email me at firstname.lastname@example.org, or direct message us on Instagram.
Until next time, Reforged Legion.
Seize your destiny.
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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