by Tony Gjokaj May 22, 2020 3 min read
Some people just aren't morning people. We get it, late-night work shifts or other obligations get in the way. That doesn't mean you cannot build the best "your morning" ritual or rise ritual to go out and do things to improve you.
In this article, we will go over five simple habits you can implement to reforge yourself.
These morning habits consist of things that have been personally used, and things that have been proven to work through scientific research.
Wake up 2-3 hours before you are obligated to do anything, whether it is getting ready for work, getting your kids ready for school, and more.
This allows you to get rid of "sleep inertia". According to one study, sleep inertia is the period between brain fog and wakefulness. Rising earlier allows you to either eliminate sleep inertia completely or give you time to eliminate it.
Depending on what your goals are, the trade-off might be that you may need to sleep earlier. However, we believe this will allow you to have the opportunity to take care of your wellbeing before work.
When I used to work 10-12 hour days, I would wake up around 4-5 am to go to the gym in the morning so that I can be energized for work. Accomplishing my personal obligations made it feel like I achieved so much in a day before work even started.
This improved my mood dramatically as a result. According to the Journal of Psychiatric Research, women who got up earlier typically did not have anxiety, depression, and other mood disorders.
We recommend to start by sleeping earlier (by at least an hour) to wake up an hour earlier. As we are typically less productive in the evenings (we are home and we unwind), this is the perfect opportunity to give yourself more productive time.
Go get you some.
If you prefer exercising in the morning, we recommend using the previous "morning habit" to give yourself the prime opportunity to work out.
If you prefer to exercise after work, we recommend reading or doing some mindfulness exercises like meditation, yoga, or spiritual readings.
While some of these may not interest you, your mindfulness exercise can be as simple as deep breaths or stretching. According to one article from Entrepreneur, deep breathing or stretching exercises in the morning brought clarity and mood to the mind.
You can also exercise your mind by reading, studying philosophy, or other spiritual activities that you enjoy.
Find something that allows you to practice gratefulness and appreciation.
Set goals. Define them and consistently change them. Goals are just stepping stones and milestones that you want to execute on, then move onto the next step.
Just because you hit one milestone... you don't rest on those laurels. You move to the next one. This will propel you to even greater heights.
I covered my goal-setting philosophy in my more recent Building the Brand episode. You can watch it below:
As mentioned in our previous sleep article, sunlight helps produce serotonin which eventually becomes the catalyst to sleep by indirectly helping melatonin. As a result, sleep quality is improved when both these hormones are "working together".
If you can't get sun, Vitamin D3 supplementation will benefit you drastically. The sun's rays also give us Vitamin D, which helps with immune health, cognition, bone health, and more. It has even shown to reduce the risk of some forms of cancer.
Recall that you can typically improve habits in two ways: small incremental steps, or influencing change in your environment.
Consistent action of executing your specific Morning or Rise Ritual will easily transform you. If you have to start small by implementing these habits one at a time, do so.
One of the things I learned in developing a brand is that small actions build desired results. We tend to worry about the end goal, so much so that it brings inaction. Entrepreneurs know that building from the first step is how to build the entire staircase to success.
1% a day.
With these five morning habits, we hope that you can use one or all of them to truly improve your lifestyle.
If there are any questions or insights that have directly helped you become a morning person, comment below, or message me.
You can email me at firstname.lastname@example.org, or direct message me @ibtonyg.
Thank you for reading Reforged Legion!
Until next time!
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 September 17, 2021 5 min read
When you're depressed, even when you're not expending a lot of energy... you don't feel like you have any energy to spare to begin with.
It can be aggravating to hear that you need to work out to boost your endorphins, (or whatever your friends say to you).
In reality, they aren't wrong... but how can you exercise if you can't even get out of bed?
Is there something wrong with us?
Absolutely not. This happens with depression.
The thing with depression is that your whole body may feel like it is against you... and it's very frustrating.
I've been there.
But I was forced to work out once I committed to it because of an accountability partner I had.
In this post, we are going to go over some ways that may help you get off the couch when your mind & body are against you.
by Tony Gjokaj September 13, 2021 2 min read
Hydration is paramount to your health and wellbeing.
When I worked my previous management job, I ran three rental car branches simultaneously at a time where one of the other managers was gone for over a month.
I would try to get my water in regularly, but the locations were incredibly busy. You would always find me at the front desk with customers swarming in.
This played a large part in my stress and I never knew it did until I found a way to actually get drink more water.
In this short post, we are going to go over why hydration is essential for mental health.
Let's dive in!
by Tony Gjokaj September 08, 2021 3 min read
When I was overweight, I was inactive, depressed, and had insomnia.
I would isolate myself from social interaction, which led me down a dark path where I contemplated suicide.
Eventually, fitness was my salvation, as physical activity led to me sleeping better, eating better, feeling better, and thinking better.
Prior to exercise, I was stuck in what was deemed an Inactivity Trap.
So in this post, we are going to go over an article that was written in 2009 with the same name, called "The Inactivity Trap". This article included studies that supported their claims from a psychological standpoint which intrigued me as well.
So let's dive into what the Inactivity Trap is.
Rise to a greater potential.
Sign up to get the latest on exclusives, new releases, and more!
Seize your destiny with us.
Sign up and receive a 15% off code, our Anti-Depress eBook, behind-the-scenes
content, and upcoming promotions!