by Tony Gjokaj August 26, 2020 4 min read
Exercise is the ultimate habit hack. It provides you the opportunity to dive into your other bad habits and replace them with better ones.
In this post, we are going to go into Habit-Stacking, a strategy that if utilized, makes it significantly easier to optimize your health.
Let's get after it!
Habit-stacking is when you take various tasks and combine them together to build a routine.
For example, drinking water at the start of your morning before your coffee or Impulse will be a good habit to start. This is because water consumption in the morning habitually invites consistent water consumption and potentially, total calorie reduction.
Habit-Stacking allows you the opportunity to build positive habits together to create a chain reaction. While you can do this for various habit-building tasks, we are going to dive into exercise and nutrition.
According to a behavioral study done in 2012, people who tend to be more physically active reduce their overall fat intake. With this, I believe exercise is the ultimate habit hack. This is because exercise stacks other healthier habits along with it, causing a chain reaction.
When you start exercising, a few things stack up:
Essentially, exercise and proper nutrition continue to cause a chain reaction where we make better lifestyle choices overall. For example, we start drinking more water, reading more, going outside more, and so on.
In order to build habit stacks, we recommend the following:
You do not need to create huge changes to your diet just yet, just focus on the small things you can do. More veggies, more fruits, more protein, less junk food. Pretty soon you will replace your bad food habits with good ones.
Temptation Bundling is another strategy you can use to create better habits in your lifestyle. As mentioned in a previous post, we call this strategy "The Habit Sandwich".
A Habit Sandwich is when you take a task you WANT to do and combine it with something you NEED to do. For example, for every "bad meal" you have, replace the next meal with a "good one". Once you get the hand of this, for every "bad meal" you have, the next two meals will be a "good one". Keep doing this until you have consistent good habits around food.
Additionally, you can do this with a "cheat meal" or a "free meal". This is where we focus on eating well throughout the week and allow ourselves to indulge in one meal at the weekend.
You can also do this with exercise. If you're like me, you don't like mobility work. So while I warm up with my lifts, I do mobility work in between, extending my warm-up rest periods. This allows me to get my mobility work and get into my working sets.
Want to make this work? here's how:
With that, let me give you two practical examples you can utilize:
The programs I was able to stick with consistently were frequency-based training programs, like an Upper Body/Lower Body Split or Full-Body one. This is because it allowed me to train the muscle groups I liked frequently, along with the ones I didn't.
With these strategies, we hope that you can plan out more practical ways to improve your health and fitness goals. While we can give you the keys to success every day, it's up to you to build healthy habits so that you can accomplish your goals.
Sometimes success in health and fitness is determined by the dedication of consistent hours worked. If I spend more hours consistently working towards bettering myself with healthy habits, I will see significant changes months from now.
Any questions, comments, or insights? Throw them below, or email me at firstname.lastname@example.org.
Until next time, Reforged Legion!
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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