by Tony Gjokaj March 04, 2020 4 min read
Keto. Intermittent Fasting. Glycemic Index. Low-Carb. Caveman Diet.
You uncover so many dieting strategies and exercise methods and philosophies when you Google search for fitness and health advice.
I've tried all of them.
Some of them didn't work for me.
Some of them were only optimal for certain circumstances that I never dealt with.
Some of them worked for others around me.
To start, I believe it's all noise: let's worry about the "extras" down the line. It's unnecessary stress. In the beginning, we focus on making better habits and eating better.
Here at Reforged, we believe that simplicity is key: if you can get into better habits and they work for you, everything else will fall into place.
Over time, you will find things that do or do not work for you.
Here are some simple nutritional guidelines that you may follow to get started in eating better.
Hydration is a habit that should be prioritized, especially when it comes to improving brain power and mood, believe it or not. Staying hydrated also helps move nutrients, regulates body temperature, cleanses your body, and more.
It is essential to consistently drink water - especially when you engage in exercise.
Here are a few recommendations you can do in staying hydrated constantly:
As I write this, I have this obnoxious 64oz Hydroflask right next to me.
Keep it simple, and keep water on you at all times.
Eat your fruits and your vegetables. These provide us the fiber and micronutrients necessary for overall mind and body health.
Micronutrients are vitamins and minerals: they help with providing you energy, immune function, cognitive health, bone health, and more.
Fiber keeps you full and allows you to properly use the bathroom. As a result, we improve our cholesterol health, maintain blood sugar, and more.
We live longer because of it.
To hit our micronutrient and fiber goals, a practical recommendation is having 3–5 servings of fruits and vegetables per day.
Simple and practical.
I recommend having a fruit as a snack, along with a protein bar or shake, which we will discuss in the following section.
To start, most of us don’t consume enough protein in our diets, especially when we start exercising.
Protein helps keep you full for longer periods of time, providing you a satiating effect. While there are mixed studies on how much protein one could consume in a sitting, it’s recommended you split your protein into your meals throughout the day in order to keep yourself satiated and focused.
When focusing on work, I like to carry a protein bar and a protein shake on me daily. If I need to snack before lunch or after, I have something that’ll keep me satiated.
If you want to understand why you should consume protein in-depth, you can read our article here.
The PFFT Method is the Palm-Fist-Fist-Thumb portion control method.
If you don’t track calories or macronutrients in any way, this method will help you build great habits in nutrition.
PFFT is defined as follows:
In giving yourself a meal of this proportion 4–6 times a day, you can potentially be able to build a consistent habit in nutrition, and covering fiber and vegetables.
You can read more about PFFT and other methods in our Flexible Nutrition article. We cover some fat loss dieting strategies on this as well.
There you have it: some simple guidelines that will allow you to slowly craft and build your own Fit Habit.
Start small, master these basics, then add to it over time.
Any other practical tips you would like to add to reinforce habits? Throw them in the comments below!
Until next time 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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