by Tony Gjokaj March 11, 2021 2 min read

In my teenage years, I was overweight and depressed. My poor choice in lifestyle led me to have bad insomnia and high levels of fatigue.

Poor diet, poor exercise, poor sleep... poor outlook.

This made me very resentful towards people who, to me, had it made... more successful, more talented, and so on.

I was angry because I believed these individuals were given everything they wanted out of life simply for existing.

I never saw the hours they committed to BE successful.

This is why I look back and realized why I never got any of it.

It Started With Exercise

When my mother heard me complaining about these things, she told me to put that talk into action.

I started exercising with her.

I completely despised it.

I hated how embarrassing I looked, and believed that everyone looked at me in judgment. Some actually did, which made me want to stop at times... but I continued.

I stopped complaining about my circumstances once I started seeing results from exercise, and seeing that my perceived limitations could be destroyed if I worked my ass off for it.

I realized, and finally admitted to myself I am not where I wanted to be because of all the things I told myself subconsciously.

My thoughts weren't mine... they were what others said about me. I was picked on because I projected that I had zero self-confidence in myself.

I started making better food choices.

I started sleeping better.

My mood was better. My energy was higher.

...My depression started to dissipate...

I started to enjoy what fitness gave me.

This was my glimpse of Self-Sovereignty through Fitness: realizing that I can be in charge of what I could potentially become.

Self-Sovereignty

Self-Sovereignty - A state of mind that allows you to control your own destiny.

To me, Self-Sovereignty is simply the definition above.

When my muscles stopped growing as efficiently, I had to focus on getting stronger - physically and mentally.

Once the physical started to have some limitations, I had to focus and prioritize on how I felt and how I thought... I had to focus on the mental.

Some people are genetically more gifted than you or I. It's a reality we need to accept.

But we can't focus or ruminate on that.

Some of us aren't naturally gifted at anything... but we refuse to let that stop us.

This is exactly why I believe Fitness is the analogy to life itself: we all struggle... and there's beauty in that struggle.

The struggle is where we define ourselves and shape our individuality.

Some accept their circumstances. 

Others, like us, refuse to accept our current deficiencies or circumstances.

We strive to change them.

Use Fitness to reach Self-Sovereignty to reforge yourself.

Use Fitness to Seize Your Destiny.

I know I will.

Tony Gjokaj
Tony Gjokaj

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.



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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.

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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!

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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.

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