by Tony Gjokaj July 13, 2022 2 min read
From my teens to my early 20s, I wasn’t good at handling stress.
I was very comfortable in my life because I chose to avoid any minor inconveniences.
If a specific sport or task was too difficult, I wouldn’t try or would just quit.
For school, I chose to just get by with a passing grade.
I was also an easy target to others as a pushover.
I didn’t stand up for myself.
Directionless, aimless, overweight, depressed, and suicidal.
All these things were a result of me not trying.
Of me choosing to embrace comfort.
And too much comfort was killing me mentally and existentially.
Because I didn’t try, when I encountered any stress, any adversity, I would run from it.
This limited my mental grit, my strength, and my overall growth.
I’ve been picking up those pieces for the past 10 years.
I still got that voice telling me I should choose comfort.
But every time I choose a little bit of discomfort, I get better.
I feel more fulfilled.
Having powerful stress management and recovery systems that enhance our mood & well-being are paramount to our success in every avenue of our lives.
Some of my Mood Lifters have their own routines with physical exercise, having a proper sleep schedule, eating nutritious foods, and spending time in nature.
But how can we use this to develop a strong threshold for stress?
We spoke about some of this in-depth in our latest Mood Lifters episode.
You can listen to our latest podcast episode here.
If you have any questions about stress and recovery, feel free to reply to this email with your questions.
In the meantime, I am working on a guide that will help you guys with this.
As David Goggins says: STAY HARD!
Until next time, Mood Lifter!
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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