by Tony Gjokaj June 19, 2020 4 min read

When I started working out at 17 years old, it was all about how good I looked. I would chase the six-pack abs because I believed that was a measurement of success.

As it was my goal, I would fail consistently to keep them for a long period of time. I would develop temporary binge eating disorders because I would restrict my calories too much.

Eventually, I realized that when I changed my mindset... my abs would eventually chase me. 

In our latest post, I wanted to give you my own training framework - a Reforged one. This post will be an introduction to a systematic approach to creating a healthy lifestyle for yourself.

An Entrepreneur's Mentality

In a business sense, an entrepreneur is a person who creates a systematic approach to organization and operation.

If you consider yourself the CEO of your body and mind, you would create a systematic approach to nutrition and exercise.

When we create a systematic approach to getting bigger arms, cut abs, or a barrel chest... they will eventually come to us.

The Framework

The Reforged Framework is a simple systematic approach to creating a program that helps you improve both mind and body.


If you look up the psychological and physical benefits of exercise up on google, you will find a plethora of benefits. According to the American Psychological Association (APA), exercise has been shown to help with anxiety, brainpower, and more.

This is why we believe it is imperative to include into your lifestyle, no matter if it's even 30 minutes 3-5 days weekly.

Goal-Setting: Exercise

With exercise, it is always important to have a specific goal in mind. If you want to be bigger, stronger, or faster... you follow a program that accomplishes your goals.

  • If you want to be bigger: you would replicate a bodybuilder's style of training.
  • If you want to be stronger: you would replicate a powerlifter or a strongman's style of training.
  • If you want to be faster: you would replicate a runner's style of training.
  • If you want all three: you're going to have to balance or periodize like an athlete would.

What's important is that you NEED to know what you want the most out of your exercise... or else you will find it difficult to achieve it.

Personally, I started with bodybuilding for five years. Then I transitioned over to strength training for three years. I eventually went back to bodybuilding with strength building principles to build up both.

Lately, I've been doing a mix of being bigger, stronger, and faster. The training is more complex, but I enjoy being able to *feel* like an athlete.

When it comes to exercise, think about it like an entrepreneur: we might not see the results immediately, but they're brewing. Creating a habit that allows for consistent growth will eventually get you to your goals.

The Entrepreneurial Mentality.


Nutrition has a lot to do with physical and mental performance as well. According to APA, nutrition and mental health have a strong link. This is because of the various benefits of having nutrient-dense foods in your diet.

Goal-Setting: Nutrition

While people may say nutrition is the most difficult: it's the systematic approach that really makes it easier to handle.

Ask yourself the following questions:

  • What are your goals with nutrition? Do you want to gain size or lose body fat? Know what are your current and long-term goals. Start from the end-state and work your way down.
  • What do you prefer to eat? The culture you were around as a kid may have a huge impact on your diet. For myself, Mediterranean-styled diets were always the easiest for me. I also LOVE my sweets... which is why I never restrict them. I just reward myself with one at least once a week. Balance and flexibility are everything.
  • Is your diet of your own choosing, or is it because it's a current fad? Ketogenic Diets and Intermittent fasting are diets that have appeared in cyclical patterns over the years. They're great diets, yet they don't work for everyone.

When you answer these questions, you might realize that the key to nutrition is a healthy balance with all foods.

Sometimes you can't resist wine and a nice dinner with a dessert at the end of it. That's ok, remember that it is not the end of the world. Just get back on track the next day.

The Entrepreneurial Mentality.


When you realize an active body can develop an active mind, everything changes. According to one study, physical exercise provides cognitive improvements and wellbeing.

In fact, I learned this when I was working out during college: if I exercised before studying for an exam, it would be easier for me to recall a lot of things.

Mindset is everything. When you build a system where you know you're going to see results... you embrace a process.

The process makes everything instinctive, even ritualistic. It allows you to shift your mindset towards exercise: the gym is your incubator for development. You go to exercise to improve your mental performance (along with your physical).

The Systematic Approach

As I mentioned at the beginning, it was all about the body to me. When I developed a systematic approach to fitness, it became more habitual, more ritualistic.

Whenever my priorities changed, I pivoted by making tiny adjustments.

The basics of my exercise and nutrition never really changed:

  • If I wanted to lose fat, I would continue to be active and eat less calories.
  • If I wanted to gain muscle, I would continue to be active and eat more calories.
  • I would sleep 6-8 hours daily.
  • I would drink a gallon of water each day.
  • I would eat protein with every meal (4-6 meals a day).
  • I would eat 3-5 servings of fruits and vegetables daily.

With this approach, I created a process... a system. When you embrace the process, it is never a matter of "if"... it's a matter of "when". Your path with an entrepreneurial mentality is to create a systematic approach to you achieving your goals.

This is only the introduction to our Reforged Framework. In part two, we will go over exercise more in-depth.

In the meantime, you could go over to our Reforged Facebook Group to go through our free Facebook Course on habits, exercise, and nutrition. You can click here to enter.

Any questions? Feel free to comment below or message me at

Until next time, Reforged Legion!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged Performance Nutrition. He has been in the fitness space for over a decade, previously coaching individuals in body recomposition and strength training. His goal is to connect others with the knowledge they need to reach their greatest potential.

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