by Tony Gjokaj January 03, 2022 5 min read
Welcome to 2022.
A new year of possibilities and opportunities.
A new year of improving our mental health and wellbeing.
We all want to make some big changes in our lives and are completely excited about it... but sometimes, it's only a matter of time until some setback happens.
And some of us quit when it gets tough.
Do you ever wonder why some of our New Years Resolutions fail?
There are a few reasons.
In this post, we are going to cover 5 reasons why most people fail their New Years Resolutions.
Let's dive in!
For a primer to this post, you can watch our YouTube video on some reasons why most fail their New Years Resolutions below:
Some of us go too hard and too fast with our New Years Resolution goals.
We go on extreme diets that can be very difficult or very hard to sustain.
If you want to lose 15lbs, it's important to understand that if you want to make it sustainable, you need to make adjustments to your lifestyle that are sustainable.
Crash diets are not sustainable, and they're quite often a short-term solution for a problem you want to take care of for the long-term.
What we propose is simple: small steps will help you succeed. Here are some suggestions to start:
A third reason why some people fail their New Years Resolutions is that their goals are not specific enough.
Let's say we want to lose 15lbs in 3 months.
How will we get there?
What types of steps will monitor our progress?
What adjustments will we make if we don't make progress?
It's important to create an action plan on how to reach your goals. Think about the following:
Planning this out makes it much more clearer for you to reach your goals.
We can learn as much as we can about fitness stuff on the internet, but this knowledge is useless without implementation.
Implementation is super important because we get to see what actually works best for us.
What we propose here is to just do SOMETHING. Even if it's not perfect, that's ok. Your body needs to get used to exercise, eating certain foods, and more.
If you need help with something, don't hesitate to ask people in your gym or environment.
If you ever need workout or nutrition advice, head on over to our facebook group. We enjoy providing feedback or advice on exercise form.
We got your back!
Some of us will track progress on the scale, looking at a number that fluctuates based on stress, hormones, sodium intake, and more.
You NEED to track other factors that go BEYOND the scale.
What we propose is finding a few things to track that show you're making some progress. If you don't know what to expect yet, here are some you could pick that may help:
A 5th and final reason why most people fail their New Years Resolutions is that we don't have people or communities that hold us accountable to our success.
We need accountability partners who monitor our progress, like personal trainers, coaches, or even groups we can surround ourselves around.
These groups or coaches do not have to be local; they can be online groups or coaches as well.
As I mentioned previously, you can join our Facebook Group where we exercise our way out of depression. We love holding you all accountable in there!
As you can see, the reasons why most people fail are things that we have some amounts of control over.
One of the most important factors is adherence. If we can't stick to our diets, then there is something wrong.
Maybe the calories are too low or we eat too little.
Maybe we sleep poorly.
Maybe we hate the style of exercise that we are doing.
Maybe we don't have an accountability piece to our journey.
It is super important to know where you're deficient and focus on rectifying it.
I want to thank you for reading this post. If you have any questions or comments, feel free to email us at email@example.com or message us on Instagram.
For the rest of the month we will focus on adherence and momentum, so stick around for future posts!
Until next time!
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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