by Tony Gjokaj February 28, 2020 3 min read
How we start and end our days have the largest impact on how we are defined.
At Reforged, we believe the morning and the evening are where our habits are made, or broken. These are the periods of our day where we believe to have the most control.
Think about work, appointments, school, picking up your children, etc. They all happen beyond 8am typically: knowing this, you can control when you awake and when you asleep, allowing you prime opportunity to have some control in parts of life.
In this blog post, we will discuss our concept of Rise and Fall Rituals, and introduce how these are the periods of your day that you can change your life with.
If you don't feel like reading, you can always watch/listen with the YouTube video below:
In Stoic philosophy, we typically can't control what life brings us, only how we can react to it. However, there are parts of our day that we can control: how we seize our mornings and how we conclude our day. Our rise and our fall. We believe these parts of our days are where the most prime opportunities to build better habits exist.
When I decided to wake up at a consistent time, and exercise in either the morning and the evening consistently... I was successfully able to build a habit around exercise. In doing so, better habits were created in these periods overtime.
Our "rise" is the period that occurs right when we get up. Some of us take the time to wake up late and stress out about getting ready to work or taking the kids to school.
The goal of this period is to execute on positive habits that allow us to wake up earlier, have some "you time", complete a few tasks before life and work get in the way, and feel energized.
During the middle of our day, we have work, school, appointments, etc. Waking up an hour earlier than you typically do can make a huge impact on crafting better habits.
Our "fall" is the period that occurs right after work. This part of our day we can either unwind through rest and relaxation, or we can take a small part of this day to productively improve through positive habits.
These positive habits can be physical and/or mental exercises like weight-lifting, meditation, reading and more. Typically in our evenings, it is quite easy to be distracted and spend hours looking at social media before we fall asleep. We discuss more of optimizing our evenings and sleep in our sleep blog post here.
The goal of this period is to prepare ourselves with building positive habits that allow us to finish the day strong and have a solid quality of sleep.
Now that we have this out of the way, we can bring awareness to the times where habit-building is the easiest. Whether it's waking up an hour earlier, or removing distractions in the evening... you have a golden opportunity to change your habits in the beginning and end of your day.
As we continue to dive into these concepts, we will include the science and strategies that revolve around building better habits for ourselves.
Let us reach our greatest potential.
Any questions, comments or thoughts? Throw them below. Let's discuss!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj July 26, 2021 3 min read
What are the benefits of getting direct sun exposure?
Our human skin "runs" (for lack of better word) on a serotogenic system. This means that it is capable of producing serotonin. Sunlight exposure helps produce serotonin.
Serotonin is a neurotransmitter that regulates our mood, digestion, bone density, and sleep. It is synthesized from tryptophan as a result of Vitamin D, which is synthesized from sun exposure.
So in this post, we are going to explore what this means to us and why sunlight exposure benefits us.
Let's dive in!
by Tony Gjokaj July 19, 2021 3 min read
In our quest to find what is leading to the decline in testosterone in men, we look towards the lifestyle choices encountered in our society today.
While we are all about optimal performance, some of us will sacrifice sleep, proper eating habits, and exercise for career performance.
One of the most neglected factors in this pursuit is sleep... and sleep is one factor that can have a large impact on testosterone.
So in this post, we are going to go over how sleep impacts your testosterone levels.
Let's dive in!
by Tony Gjokaj July 14, 2021 4 min read
When it comes to testosterone production, many men scour the internet in hopes of finding various ways to improve testosterone naturally.
The big secret about all of this is that it is well within our grasp for most of us.
Nutrition, for example, can play a huge part in testosterone production and is essential to optimize.
So in this post, we are going to talk about nutrition and how we can use it to optimize our testosterone levels.
Let's dive in!
Rise to a greater potential.
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