by Tony Gjokaj October 10, 2021 2 min read
When I first started working out, it was because I was depressed and overweight.
I wanted more out of my life, so I started with the intention to lose weight.
At first, it was very difficult for me to get into the gym because I would always think about the pain it would be, and hated that I didn't see immediate results.
I did, however, feel the results.
My mood got better, I was able to sleep better, and I made better eating choices.
I didn't follow a diet, I just focused on eating more fruits, vegetables, and leaner proteins like chicken.
It took me a few months, but the results became more visible.
Then I was hooked.
Years later, after getting my Precision Nutrition certification, I found out that I was following a framework of a sort.
A framework that PN calls the GSPA.
In this post, we are going to explore the GSPA Framework, a system used by Precision Nutrition coaches to develop lifestyle habits or behaviors to accomplish our goals.
Let's dive in!
The GSPA Framework is a framework anyone can utilize to accomplish desired goals. To achieve these goals, we can set up a process to get there.
Let's explore the acronym.
The goals are defined as the primary goal we want to achieve.
For example, some may want to lose weight.
Others will want to feel better.
What skills are required to consistently work towards achieving your goal?
We can break our main goal down into 2-4 skills we can develop.
What can you practice to develop the skills necessary to achieve your goals?
Skills can be broken down into 2-4 practices we can do.
Daily actions are what you do daily that will develop into the practices, which will then develop into the skills necessary to achieve your goals.
Let's say your overall goal is to improve your mental health through fitness.
One skill you can develop is consistent exercise.
The practices you can utilize are exercising 4 days a week and completing 60 minutes of consistent exercise for each session.
The daily actions you can do for these practices are the following:
Remember that this is only an example, and you should develop your own practices.
In a future post, we will have a GSPA Framework designed for those who want to use fitness to improve their mental health.
In the meantime, if you have any questions or comments, feel free to email us at email@example.com, or visit us on Instagram.
Until next time, Reforged Warrior!
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 November 29, 2021 4 min read
80% of Americans don't get enough exercise.
With a more sedentary lifestyle, we know a few things can occur:
With the New Year right around the corner, we want you to help you be more consistently active so you can minimize these negative effects.
In this post, we will cover seven hacks you can use to motivate yourself in the New Year.
Let's dive in!
by Tony Gjokaj November 23, 2021 3 min read
Thanksgiving is around the corner, and many of us may be fearful that we might mess up our diet after one day of holiday eating.
Fear not, we've got you covered.
In this post, we are going to talk about 13 strategies I use to dominate Thanksgiving Day and still be on track with my fitness goals.
Let's dive in!
by Tony Gjokaj November 16, 2021 4 min read
When Daylight Savings happens, it throws a lot of us off because of the time change.
We are forced to wake up later (or earlier) and get to work later (or earlier). This not only affects our work schedules, but our own biological clock (the circadian rhythm) as well.
This can lead to poor sleep quality, poor eating habits, and more.
So what can we do about this?
In this post, we cover how you can FIGHT BACK against the Daylight Savings and re-regulate your circadian rhythm.
Rise to a greater potential.
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