Week 4 Progress Report

Hey everyone, thanks for checking in here on “Rebuilding Rome” for the Week 4 Progress Report. Things are going great as I am down to 167 pounds. So, I only have seven pounds left to lose to reach my goal weight with still a few days left in January. I’m very encouraged by everyone’s support. I really want to make “Rebuilding Rome” great for you all, so anything you want to see or hear…I’m all ears. I want to make this a great experience for everyone, not just me!

This week’s blog posts are going to be a lot of fun. I’ll be doing a video making homemade casein protein bars and shakes for those late night cravings. Additionally, keep an eye out for a post about what it is exactly I’m doing on a weekly basis in terms of my workouts.

Have a great week everyone, thanks for checking in with “Rebuilding Rome!”

Finding Your Motivation

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So, this is a post idea that I’ve had for a while. I feel like everyone has those times whether they’re in the gym struggling to finish a workout or they see that donut in the break room that looks oh so tempting. Either way, when you feel a moment of weakness or feeling like you can’t do it anymore, remind yourself of why you started.

I want to state this first and foremost. You should want to be making healthy lifestyle changes FOR YOU. It sounds cliche, but the practice of self-love and being happy with who you are is most important. As I’ve stated over and over again, this is NOT ABOUT RESTRICTION, IT IS ABOUT MODERATION. We all get that great feeling when we work hard and see results because our hard work and our discipline paid off. But anyone who has made the kind of lifestyle change that I’m in the process making knows that everyday wasn’t so easy. There were some days that you wanted to quit, to stop…to go back to the person who was saying, “this was the year you were going to make changes.” So, sometimes, doing everything for you isn’t enough. Whatever that extra external motivating factor is can help you push through on your weaker days. What gets you out of bed early in the morning? What’s your 11 out of 10 that makes you get your feet on the ground and go out and do something? For Tom Brady, it’s the fact that 198 players were taken ahead of him in the 2000 NFL Draft. For me, a couple of times, it’s been women.

Before you read on, please watch the video above. In fact, if you decide never to take in any information from this blog ever again, at least watch the video. A friend shared it with me a little over a year ago and from time to time I watch it sometimes as a reminder, sometimes for entertainment…and sometimes to show a friend who needs to see it.

When I came home from my freshman year in college, my mom politely told me I had gained too much weight by saying, “you have the body of a 25 year-old.” Sure, plenty of 25 year-olds have amazing bodies, (and this 26 year-old aims to get to that point) but I knew what she meant. And I needed her words. I wanted her words. It wasn’t malicious, it was tough love and I understood. That day, June 5, 2011, I went and joined a gym and by the end of the summer I had lost 20 pounds.

So, you might be asking yourself, “why did Cal include this clip from ‘Crazy, Stupid, Love’ in this post?” First off, “Crazy, Stupid, Love” is in my top two for favorite movies and anyone who has never seen it should watch it. Second, I first watched this movie coming home on an airplane from my sophomore year of college. I was still in good shape, and towards the end of my spring semester, I started dating this girl. Let’s call her “Jodie.” To preface this, Jodie is not her actual name and Jodie and I are good friends to this day. She reads “Rebuilding Rome” and we’ve already discussed everything I’m about to talk about.

I first saw Jodie going home from the fall semester in 2011. We were at the same gate heading to Boston, Massachusetts. I saw her “Dancing Devils backpack and her headphones in her ears and the huge “f-off sign” she had on her forehead. I was hoping we would somehow sit next to each other on the plane. Of course, that didn’t happen. When it came time to return the Tempe, Arizona for school, this girl was once again at my gate. I saw this as a sign of fate. Once again, though, she wasn’t sitting next to me on the plane. Determined, I made an effort in baggage claim to just say SOMETHING to this girl. So, luckily, my checked bag came out first and I purposely let it pass her. I bumped into her and said “sorry” as I reached for my bag. She said, “it’s okay.” And off I went. At that point, I figured, I’d never see this girl again.

Fast forward two months later and it’s a Sunday evening and I’ve just come out of the campus convenience store with a protein shake. I was crossing the street to my apartment complex and I hear a group of girls talking loudly behind me. Naturally curious, I looked behind me and it was Jodie. I thought to myself, “I’ve run into this girl too many times for it to be a coincidence, the universe is telling me something here.” So, I pretended like she had a Boston accent (she doesn’t) and I turned around and I asked, “are one of you from Massachusetts?” Jodie enthusiastically raised her hand and proclaimed, “me!” I introduced myself and got her first name. Somehow, with her first name, her college, and where she was from…I was able to find her on Facebook. I messaged her and we set-up a date.

Things went well with Jodie and myself for a little while. I liked her and she liked me. But, at the time, we wanted completely different things from each other and that’s why we crashed and burned after about a month. I’m not going to get into all of the details, but there was a bad night, there were feelings hurt, there was an exchange of clothes, and there was about a 90 minute closure conversation about a week before the semester was done. I went home on a flight, and “Crazy, Stupid, Love” was on the in-flight movie. The father and son’s names were Cal and Robbie. My dad is Robbie and I am Cal. So, the scene I attached above hit super close to home, especially with the ending of myself and Jodie being so fresh. I felt like fate had meant for me to see that movie and see that scene at that time of my life. The quote that hits hardest for me is, “…and I promise you this, too, Cal. When we’re done. This wife of yours, she’s gonna rue the day she ever decided to give up on you.” Now, Jodie was not my wife, not anywhere close. She was a college fling. But, I was hurt and I was young and I was looking for motivation. It was that scene in that moment way up in the sky that I decided that summer was not going to be a fun one. I was going to work golf course maintenance everyday, waking up at 4:00 AM and working till 2:00 PM and then I was going to go to the gym after that. Everyday. There would be no days off. I swore off girls. I swore off everybody. She was going to rue the day she ever decided to give up on me. That was my mission. And it worked.

Before I go any further, I want to say that my last couple of sentences were not a healthy mindset. I was not clearheaded. You should take days off. You should have an outside life. I had a miserable summer. I worked so hard on myself physically that I broke down emotionally in the middle of the summer. Don’t get me wrong, I had other motivators too. I had a tryout with the Arizona State University football team that I was training for and used that as my reason for working so hard to outsiders who I didn’t want to know my true reason for being so dedicated.

Over the years, Jodie and I dated briefly on and off. I always came back to see if she had changed, and she always came back…for reasons I still do not know to this day. There was a day years later when she asked me, “Do you remember that day we were moving into the same apartment complex and I saw you and I was on the phone with my mom?” This was after my summer from hell. I said, “yeah.” Jodie replied, “do you remember where I told her I had to go and I hung up the phone to say hi?” I replied, “yeah.” Jodie then paused and said something to the effect of, “well when I saw you, I looked at you and thought, ‘damn.'” That was the exact thought I wanted her to have when I left school the previous semester. A few years later, Jodie moved back to Massachusetts and I, at the time, lived in Arizona. She was in Arizona for a week visiting friends and she reached out and told me she wanted to hangout. There was one evening where we were hanging out and she looked at me and asked, “What do you think we would be if we lived in the same area? Do you think we’d be together?” I gave Jodie a long look and I gave her an answer she didn’t want to hear and I didn’t want to say. I replied, “If I look at it, at the end of the day…I don’t see us ending up together for the long haul.” It broke my heart to say that. What hurt even worse was her reply. Jodie said, “I don’t feel the same.” Four years later and I accomplished the goal I set out to. Though, it didn’t feel like an accomplishment. I wanted her to rue the day…back then. I cared about this girl now. I learned so much about myself through my ups and downs with her. That was the last time I saw Jodie. She and I still communicate regularly.

So, that’s one story I have about finding your own personal motivation. I have more and I will feature another one at some point here on “Rebuilding Rome.” Be sure to check out the page tomorrow as I give my Week 4 Progress Report and give you the inside scoop on next week’s posts. Happy Sunday!

So…How Much Does All Of This Cost?

make_it_rainOkay, so this post made me cry a little bit. But, not really. Anyway, I aim to be transparent with all of you all of the time and with that in mind I wanted to go over the rough overall cost for “Rebuilding Rome” in 90 days.

Just remember that this is what I deemed as a priority. I chose to invest in myself. The more you invest in yourself, the more likely you are to follow through since you’ve already spent all of that money. Ever wonder how Planet Fitness profits when their gym membership costs are so low? They make the money on the people that will never show up. They make the money on people that are motivated just enough to spend money for some membership, but not motivated to stick with it. If you don’t believe me, READ THIS ARTICLE!

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Okay, so I’m finally (sadly) ready to break the news about how much over the next three months it is going to cost me to build myself back up. Without further adieu, here we go: Let’s start with the easy stuff. The juice cleanse from Clean Juice I did to start the year? $275. From there, the first week of my BistroMD plan was $130. The rest of the weeks will be $200 per week for 20 meals, so multiply that by 10 weeks. My gym membership is $50 a month, so multiply that by three months. Additionally, let’s add $208 for my 10 week boot camp class I attend two times a week. Then, let’s add $265 for a 20 class pass to Arrichion Hot Yoga, where I go to a class once a week. Now, let’s also add the supplements I am taking for a month. Those three (the pre-workout, the nitric oxide booster, and the fat burner) come out to $66.98. Then let’s add the GNC Mega Men Sport daily vitamin I’m taking for three months and the MusclePharm Combat Powder I’ll be taking pretty much all the time on resistance training days after the workout is done. The rough cost of the protein powder over three months is $80.97. Then add that to the daily vitamin that’s $36.99 and you get $117.96 for those two products over the next three months. Think we’re done? Not yet, remember in my Gear Essentials post? I talked about getting good headphones, luckily those only cost me roughly $50. How about those nice Asics Gel Kayano 24‘s? Let’s be conservative and say I got them for a steal at $120. Let’s not forget my Fitbit Charge 2. That’s another $150. Then, to finish it off I have my workout wrist band to hold my phone while I run that cost me $16.99. Luckily I already had a shaker bottle, but my brother got me a new one for Christmas and the price for my ASU Shaker Bottle was about $12.99. Again, luckily I have a loving sister who bought me an ASU gym bag a few years back…but a gym bag is essential too. I “Googled” similar gym bags and I’ll estimate that it cost about $40.

Cool, let’s total all of that up. Now, keep in mind I didn’t buy ALL OF THAT all at once. I already had the bag, shaker bottle, headphones, gym clothes, (that I didn’t include because I assume most people have some kind of athletic gear they can get by with) and yoga equipment (also didn’t include because, again, not necessities). For arguments sake, let’s say I bought all of what I mentioned on January 1, 2018 and it’ll last me until April 2, 2018. Let’s total it all up, as if it were a starter package. If I started from scratch and bought all of that stuff in the paragraph above, then the cost of “Rebuilding Rome” over three months would be roughly $3,602.92. If you average that cost over the three months, it comes out to roughly $1,200.97 per month.

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So, besides the physical and mental investment it has taken me. It also is a substantial financial investment on my end. Again, this is where MY PRIORITIES may differ from YOUR PRIORITIES and I am not saying, “you have to do it this way.” I’ve done research and I know myself and I know what I feel I need to reach my goals. You definitely do not need all of this stuff. My first time when I lost 20 pounds in a summer, I was a college kid working at a theme park. My diet was not as strict and my workouts were not as intense. But, I was still learning. Now, I know both the information better and I know myself better. So, there you go. Depending on how much you want to invest in yourself and prioritize your body transformation, it can end up costing you a pretty penny in the short-term. However, the results are long-term and are well worth the investment!

 

Week 3 Progress Report

Hey everyone, welcome back to “Rebuilding Rome” for my week 3 progress report!

Very excited to announce that I am below the 170 pound mark at 169.2 pounds. I’m over halfway to my goal weight of 160 pounds and it has only been exactly 3 weeks! It goes to show with dedication, discipline and hard work…progress will happen. Still have a long way to go, so for now I’m just continuing to enjoy the journey.

Additionally, super pumped to announce that “Rebuilding Rome” is now on several social media platforms. I’ve been getting a lot of encouragement from my followers here on the website and it made me want to try and reach as many people as I can. “Rebuilding Rome” is now available on Facebook, Instagram, Twitter, YouTube, and Snapchat. Additionally, you can email any questions to romerebuilding@gmail.com. Also, check out the “Rebuilding Rome on Social Media” tab as that page also has all of the links to the “Rebuilding Rome” social media pages.

Be sure to check back in this week as I’ll have posts covering financial investment and finding your motivation.

Following the “80/20 Rule(s)”

Hey all, not a super long post today…but an important one nonetheless. There are a couple “80/20 Rule(s)” that every person practicing a healthy lifestyle should live by and I’m going to break them down really quick for you.

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Yes, I know the quote is, “60% of the time it works every time.” Just go with it.

The first 80/20 rule: 80% of your weight loss goals are made through the kitchen and 20% of your weight loss goals are made through exercise. Now, every person is different, so you may be a 60/40 person or a 90/10 person. But, read this livestrong.com article about why diet typically yields greater weight-loss results than just exercising alone. You need exercise for sure, especially if you want to speed up your results. However, think about how hard it is to burn 500-1000 calories for one-to-two hours exercising versus how easy it is to consume 500-1000 calories for fifteen minutes at a restaurant.

The second 80/20 rule: Follow your daily diet 80% of the time. You WILL go crazy if you try to follow a super strict diet your whole life. Check out this health.com article on the best way to follow this 80/20 rule. Remember what this blog is all about. Everything in moderation. Enjoying your life while making healthier life choices. Remember my blog post about BistroMD? For my meal deliveries, they leave me one night a week for a structured break from my plan. It is completely healthy to enjoy the foods you love and not feel like you’re “cheating.” Do you honestly think I’m going to be consuming BistroMD meals my whole life? No. But, this is all a design to get me into the habit of being satisfied with less and making, what I like to call, “simple sacrifices.” That restaurant you love? They probably aren’t known for their fries, so get the salad with oil and vinegar or the bowl of fruit instead. You can still have the burger (hell, even keep the bun.) Be educated, if they have whole grain bread for the bun…ask for it! If you want it wrapped in lettuce…ask for it! If they say no, they say no. That’s literally the worst that can happen. If they have bison meat as an option, get it! If they don’t, no biggie. That caesar salad with buffalo chicken tenders…fake healthy. That house salad with grilled chicken tossed in buffalo sauce…real healthy. We don’t need the instant gratification. Sweet tooth at night? Don’t do the ice cream. Do the homemade casein protein bar and the homemade casein protein shake instead (yes, there will be a recipe and video about how to make those within the coming weeks.) These are some examples of “simple sacrifices.”

Be sure to check in with me tomorrow as I have my Week 3 Progress Report for all of you as well as an exciting announcement concerning “Rebuilding Rome” becoming available on multiple platforms! Happy Sunday!

Getting Invested with a “21 Day Challenge”

 

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Hey everyone, during my “Pilot” post I mentioned that I was going to cover mental, physical, and financial investment. And, in my “Week 2 Progress Report” I mentioned we were going to cover my “21 Day Challenge.” Well, on this very snowy North Carolina day, I figured today was a great day to discuss the mental and physical investment of transforming your body and eating healthier and how that can be developed through a “21 Day Challenge.”

The first thing I want to point out is that this is A “21 Day Challenge” and NOT THE “21 Day Challenge.” There are many out there with many different rules, but this is the one that I AM DOING and one that I developed on my own. The reason you’ll notice that there are a fair amount of 21 Day Challenges or a lot of other programs that key in on the number, “21” is that it is commonly believed (not correctly, mind you) that if you do something for 21 days, that activity becomes a habit. To learn more about the myth of this habit and how to actually form good habits just in life in general, check out this Forbes article.
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Still, 21 days or three weeks is a good extended period for you to make changes and a good period of time for things to come up where you have to say “no” and stay committed and remind yourself of your goals both short and long term. If you do something for three weeks every day, you’re more likely to stay committed to it. That’s your mental or psychological investment. Your thought will be something like, “well, I’ve done it for this long…might as well keep doing it.” The physical commitment is that you’d be taking in the same calories or going to the gym day after day for 21 days so your body just gets used to working out and your body just gets used to a consistent caloric intake. It becomes your routine. Humans by nature love routines and are creatures of habit. A very easy example of this is when someone asks you, “what’s your drink?” Everyone has a drink and everyone has a story behind why that is. We want to repeat positive life experiences and forget negative life experiences.

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Okay, okay. I know, just get to what the “21 Day Challenge” is, Cal! I got it, I got it. Here is what I’ve been doing and the rules I’ve been living by since January 2, 2018 and what I plan to be doing all the way through April 1, 2018:

  1. No Soda
  2. No Fruit Juice
  3. No Coffee (can’t say “No Caffeine” because some of the supplements I’m taking have caffeine in them)
  4. No Alcohol
  5. Only consume water (or soda water if you must) when drinking fluids. Liquid enhancers like MIO are acceptable. DON’T DRINK YOUR CALORIES!!!
  6. No Meals after 9 PM
  7. No Meals before 5 AM (notice that this is ideally eight hours without food. Ever wonder why they call it BREAKFAST? You’re supposed to “break” the “fast” while you’ve been sleeping. Check out the Wikipedia page if you don’t believe me.)
  8. 16 ounces of water before every meal and 16 ounces of water during/after every meal
  9. Get an hour workout in (or an hour-long equivalent workout in) everyday for 21 days.
  10. If you must snack, try to do it before 9 PM and only do it 2-3 times throughout the day. Make sure it’s not over an appropriate serving size. ***On the nights where I may work past 9 PM, I have a homemade casein protein shake with a homemade casein protein bar…and yes, I’ll have a video on how to make both in the near future!***

Okay, so there you go. For me, I’ll be following all of the nutrition rules for the full 90 days. For the working out, just 21 days in a row. You need rest days, one-to-two ideally. You need recovery days so that you can continue to improve your workouts, but working out for the first 21 days is one way to get in the habit of getting yourself moving for 60 minutes a day.

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Week 2 Progress Report

Hey everyone, welcome back to “Rebuilding Rome!

The week two progress report is in and the results are encouraging and expected after eating for a full week after doing my juice cleanse. My weight stayed pretty much the same, as I’m at 173.6 pounds as of today and I was at 173.2 pounds last Monday. This is two weeks in and no one said this was going to be easy. I’ve done this before and I know that the first month can be the most discouraging in terms of you are working really hard with your diet and exercise and you may not be getting the exact results you want in the mirror, on the scale, or both. The key to remember is that this is a process and you have to trust it. Enjoy the journey. Hopefully, your workouts are getting better and you are gradually increasing the intensity which will in turn help you burn more calories and fat and the results will gradually be in your favor as well as long as your diet is on track.

I’m going to try my best to spread this week’s posts out a bit more evenly than last week’s and I’m going to cover the topics of my own personal “21 Day Challenge” and what that looks like and covering the two 80/20 rules.

Have a good one!