Actually Rebuilding Rome

workout

Okay, so I’ve had several people ask me what my workouts look like and how often I do them and how do I continue to progress and so on and so forth. So, this post is going to be all about what I currently do in a normal week.

In MY world, the week starts on Monday. The week just starting on a Sunday is weird to me. It’s considered the weekend. Anyway, I digress. So, typically on a Monday I’ll do a boot camp workout with my small group class that I pay a little extra money for. I do that twice a week and every workout is different and super tough. It’s a circuit training style class and the workouts typically last 60-90 minutes. Rarely are there structured rest times in between the workouts we are given. It really is strengthening and muscle conditioning. It’s less weight and more reps. The movements are dynamic to get the whole body moving. These workouts really do burn some fat. Also on Mondays, I’m registered for a co-ed flag football league that has yet to start due to inclement weather here. I also signed up as a free agent, so I have yet to be placed…so fingers crossed for that one.

On a Tuesday, it’s time for an hour long cardio session. My cardio regimen equals two runs a week (either on the treadmill or outside running) and an hour-long cardio machine workout (either the Elliptical or the StairMaster.) For treadmill runs, they are designed to build up speed. I’ve found whatever pace I finish with on a treadmill, I’m right around 0.5 MPH slower on a road run. With that in mind, I’m always trying to progress 0.1 MPH with each treadmill run. I do this by running 2.0 MPH faster than my desired pace for the first two minutes. For the next 57 minutes, I run at my desired pace. For the last minute, I run 2.0 MPH above my desired pace. So, if I plan on running 7.6 miles in an hour, I’ll start my treadmill at 9.5 MPH for the first two minutes, throttle down to 7.5 MPH for the next 57 minutes, and then throttle up to 9.5 MPH for the last mile. If I complete that, then I’m able to move up 0.1 MPH the next time. Additionally, I currently take a hip-hop dance class in the evenings on Tuesdays and I burn about 500 extra calories, so that’s a nice bonus.

As for the Elliptical and the StairMaster, I also have unique methods. With the Elliptical, I do a manual workout for an hour, start at my desired level and do that for 30 minutes. At the 30 minute mark, I’ll go up two levels for the next 10 minutes. At the 40 minute mark, I’ll go up another two levels and at the 50 minute mark I’ll go up two more levels. If I’m able to complete that workout, the next time I’ll start up one level from the previous Elliptical workout and repeat the process. With the StairMaster, I’ll do that for an hour and choose a level from the “Fat Burner” workout option. If I complete that without struggling, the next time I do a StairMaster workout, I will move up one level and repeat the workout.

On an ideal Wednesday, I’m back at it with the boot camp crew for another lovely workout. Side note: If you belong to a gym that offers group exercise (my gym does offer group exercise for free, I just choose to pay for this extra group) then take advantage of it. It’s included in your membership and they really do kick your butt. If you’re a competitive person, like me, you usually get a lot more out of the group workouts. Plus, it’s a great way to make new friends.

For a Thursday workout, it’s back to cardio with either a road run or treadmill run. Right now, I’m only doing treadmill runs to build up my speed. I’m close to my target goal of running at 8.0 MPH for an hour. Once I complete that, I’ll do outdoor runs once or twice a week. I eventually want to do a full marathon and have already done a half marathon in my life. I’ll do another half marathon first and then train for a full marathon. Please guys, send me all the good vibes for that one!

Friday is a true weight lifting day. My weight-lift circuit is pictured above along with a video of each workout I do in order. I’ll break down the workout for you. You’ll notice in parentheses next to the workouts I have words like “Easy, Medium, and Hard” in there. “Easy” means that on the last set, I was able to get at least two more reps than the written amount and therefore can go up 10 pounds total the next time. “Medium” means that the workout was challenging and that I am not ready to move up, yet I did complete the workout. “Hard” means that the workout was too hard and I need to move down 10 pounds total for the next workout.

You’ll notice after my shoulder warmup I have listed the following: bench press, squat, hang clean, and RDL (Romanian Dead Lift or Straight-Legged Dead Lift). I call those the “Big Four” and I try to get those four lifts done, plus the shoulder warmup, in the first 30 minutes or less. I generally take 60 second rests in between each set, no more. I also try to do all of the workouts I have listed in order from top to bottom. They are designed strategically that way. If you want to know more or why I do this workout this certain way, go ahead and reach out to me. I designed this full-body workout myself and combined elements of my football workouts from high school and elements of my workouts that I did with a friend of mine during my freshman year of college.

Saturday is double workout day. I’ll go to Arrichion Hot Yoga in Raleigh, NC for the 9:00 AM Topaz session. It’s so good to get a good stretch in and I love the vibe over at Arrichion. They have so many different classes to choose from and I wish I was in a situation where I could do more. Maybe one day. Anyway, I’ll burn anywhere from 300-500 calories in a 45 minute session there and then I’ll head on over to O2 Fitness and get an hour-long workout on either the Elliptical or the StairMaster.

Sunday is…a REST DAY. Please people, take one-to-two rest days a week. Your body needs time to recover from all the work you are putting it through. Otherwise, your workouts will suffer, you will plateau, or you will get hurt. Everything in moderation guys, enjoy your rest day…you earned it.

Obviously, depending on your schedule you can deviate and change your regimen. Again, this is MY way of living. You do not have to do it my way. Develop something that works for you and stick with it!

 

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!

bridesmaids

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.

i_declare_bankruptcy

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!