Keith Rogers is a father of 4 from Texas, Financial Advisor, and Chaplain in the U.S. Air Force Reserve. In 2019, Keith complete a free BuiltLean Breakthrough Call. Within a year he went from 205lbs to the low 180s with a much fitter body. He’s kept it off and has a whole new perspective on his health & fitness, which has benefitted his family’s life immensely.
What You’ll Learn
- The simple tool Keith used to change his eating habits
- How Keith knows what not to eat
- Why home vs. gym workouts is an easy decision
- How Keith builds fitness into his family’s life
- Keith’s #1 tip for married men to transform their bodies
Keith Rogers: Hungry one afternoon, and I went to the grocery store, and I’m like, “What do I get? What do I get?” I wind up with looking at a cookie, I flip it over and it’s like 500 calories. I’m like, “Oh my gosh. I’m not eating this. 500 calories for nothing.” So I went and bought some fruit instead. That wouldn’t have happened prior to this. It would’ve been like, “All right, where’s the Hershey’s bar? Or whatever. Let’s get that. Let’s get this.”
Marc Perry: Hi, I’m Marc Perry, founder of BuiltLean. I just did a podcast with Keith Rogers, who’s a father of four from Texas, Chaplain in the US Air Force Reserve and Financial Advisor, and he had an amazing transformation. Not only did he lose over 20 pounds, but his entire perspective on health and fitness has changed. It’s also transformed his family’s life as well. I’m excited for you to hear some of the words of wisdom that he’s learned and here it is. Keith, thank you so much for joining my friend [chuckle]
Keith Rogers: Glad to be here.
Marc Perry: Awesome, man. Awesome. And so the first question is, a little bit more about your background. I think we’ve had many conversations of course in the past, and so maybe it was high school, you were in great shape, and then all of a sudden life starts happening, right? You don’t have the same accountability. And so I’d like to hear a little bit more about your background and kind of what led you to the point where you’re like, “All right. I probably gotta change.”
Keith Rogers: Yeah. No. I think it all really probably started as a kid even. I love my parents. They’re well-meaning and loving, but definitely didn’t have a strong foundation in, “Hey, maybe you shouldn’t have quite as much sugar, quite as much junk food along the way.” It seemed like every time something happened in your life, if there’s a celebration, there was food. If there was something sad, there was food. If you were bored, there’s food, and never like the healthy kinds of food. If it’s a salad, it’s covered in lots of sugary dressings. And I can remember being picked up as a kid from school, my dad would take us to a gas station and we’d get a 20 ounce bottle of soda and a candy bar, and that was an afterschool snack. And so that was elementary, right? And so these tastes, these desires for foods that are probably not the best, definitely are not the best, was kind of put in at a young age.
But then I got into high school and like most people who participated in organized athletics, played a lot of sports and it didn’t really catch up with you. You could maintain a reasonable weight, but still was definitely heavier than I wanted to be. I can remember when I joined the Air Force, I had to lose a lot of weight to do that. And just went on kind of a no calorie diet for a while until I could get down to the weight I needed, ran a bunch, but that wasn’t sustainable. It was pretty miserable, actually but it worked. I got down to the weight I needed to be at. Then you fast forward maybe 10 years into it, having gotten married and having a couple of kids or three kids at the time, and just looking at myself after starting a career as a financial planner, just going, “What on earth?”
It’s the genes you have in your 20s or the physical expression of your body muscle things definitely weren’t there anymore. And I remember when my wife and I had gone to the Cabo on vacationing and had to climb this hill, to go up this ropes course thing and just about feeling like I was dying going up it, and just thinking, “What is going on here, Keith?” You were a good football player in high school, and you’ve been in the military, you’ve been in good shape before. And I just looked in the mirror and I was like, “Oh. This is not good.” So that was kind of the start of realizing, “Oh my gosh. This is just unacceptable kind of position to find myself in.” And so when I was in… I ways in Romania actually, when we met. Yes, I was on Facebook, I think. I’m pretty sure that’s where it was. I just clicked the ad, did the discovery call with you, and kind of had a lot of epiphanies about my behaviors, and ways I thought. And of course I don’t even think this stuff happens overnight. I mean, it probably does for some folks, but it certainly didn’t for me. It was a gradual process of change. [chuckle]
Marc Perry: No. But wait, that’s all great stuff, right? So I think you actually… You have something really important which we… I don’t think it’s talked about a lot, which is the belief systems and the habits you built, they didn’t happen… So some guys, yeah, they have the life happens and I got married, but for a lot of people, it’s like you learned your habits when you were growing up as a kid.
Keith Rogers: Oh, yeah.
Marc Perry: In other words, it’s like a cultural thing. And so a lot of guys we work with had that situation. What were some of the beliefs that you had when you were a kid and that you had to change?
Keith Rogers: It was like every holiday, every celebration, there’s… And if you just look at our society, it’s there, right? There’s always an excuse to have junk food or to comfort yourself with food or if you’re bored to eat. It’s really, really simple. If you’re hungry, eat something, it doesn’t matter what, and you’ll feel better. You’ll have that moment of that dopamine hit, so to speak. I think some of two striking behaviors, I think, that have changed a lot for me and this is, I’m almost embarrassed to say ’cause that really never even dawned on me that this was not a good idea and I just feel like a dummy. But I live maybe 12 minutes from my office, so driving home back, not a problem, we’re really pretty close.
But if I would get off for work at say like six or something, wrap up an appointment and I’m pretty hungry at that point, I’m like, “Okay. Well, I’m really hungry.” I’ll go to McDonald’s to get a hamburger or something. Then I would I’ll go home and then my wife would cook dinner, and so I need to eat the dinner too. So that really wasn’t helping things, right? And not great meals, not great things. Like, “Dummy, you’re 12 minutes from your house. Why don’t you just drive past McDonald’s or don’t buy that candy bar at the grocery store if you’re picking up things on the way home. Don’t keep candy in your office.” I don’t know, Marc, if they were necessarily conscious beliefs as much as just the willingness to appease myself. Anytime I felt like I wanted something, it was like, “Well, it’s there. I’ll go get it. Why not? What’s the problem?” I can tell you the problem now, but gosh, I just didn’t realize nearly as much until I looked in the mirror one day and I was like, “Something’s not right.” I have no idea what to do about it. That was the worst.
Marc Perry: So, we’ll talk more about that. And so I remember very clearly, we had our call 2019. It was a long call and we dove into a lot of kind of fears and concerns you had. And so you ended up signing up. And so when you started, you’re in this place. Talk a little bit more about the pain you were in, like the challenges that you were experiencing. ‘Cause I remember one of them was you were terrified every time you had to get, they had the Air Force stuff.
Keith Rogers: Oh my gosh.
Marc Perry: It was like a nightmare over and over again. So, yeah, tell me.
Keith Rogers: Let’s just talk about that for a moment. So, at the time, the Air Force had 10 year windows for your metrics that you’d be graded on for your physical exam, your physical fitness test, not your doctor’s exam, but the time where you run around the track, you do your pushups, your crunches, and they measure your abdominal circumference, and you also got the anxiety. Oh my gosh. I would find myself, I can vividly remember I only failed the test one time, but I was always like teetering on the edge, and I would have to really work to get my runtime down. The pushups, I could always do, that wasn’t a problem. And the crunches, but the abdominal circumference, you’d be like, think skinny thoughts whatever it was, ’cause they were gonna take you right around your waist, and if they’d pulled tight, great, you make it. If you don’t, you didn’t. And just the amount of stress, it was just a cycle. There was one test that I was so nervous about, just so geared up for. Between the pushups and the sit up portion, you tend to get like a 10 minute break or whatever. I remember just literally going to the bathroom and having to vomit because I was so nervous. And just the anxiety about it, hating it, feeling the frustration with it, being afraid of, what if I don’t pass? What does this do for my career? What does this do for my family? It was horrible.[laughter]
It really was. And I can remember after COVID, taking the first test, I was down to about where I’m now, I’m in the below 180s right now. And thinking to myself, really not worried about this. I’d done some running to prepare, but nothing like I would’ve in the past. I knew how many pushups I was gonna do. I knew how many crunches I had to do, and I knew I could do them. I just remember thinking to myself, “I’m not worried. This is so strange. Why am I not freaking out?” It was, but I knew where I was. I was going on like a 180 pounds. I can run this mile and a half in 13 minutes, 12 and a half minutes, whatever I need to do. That was great.[laughter]
Marc Perry: Nice man. No, I was gonna say, ’cause the change is dramatic, right? 205, it was a dramatic change, right? The way, size and everything. And so talk a little bit more about I guess some… Number one, your results, right? I think obviously people like hearing about the results, not just like the metric wise, but also like the change in and how you feel. And so this was in 2019 you really started making progress, and the cool thing is you’ve kept it off for years. And I think that’s the difference, right? It’s not like a lose 30 pounds in 30 days situation. This has been like a gradual process where you’ve made a transformation. So talk a little bit about the results that you’ve had, and that sort of thing.
Keith Rogers: Yeah, so I think that the results should really be measured in activities and beliefs, not just weight loss or whatever, but okay. So some of the things that I would say have been a big shift, and one of the things that I really love about the BuiltLean program, are the workouts. And it’s 30 minutes, man, and you really, you’re not even doing exercise for full 30 minutes, right? So it’s a measurable thing that if you can’t carve out 30 minutes three times a week, come on, what are doing? That has been a huge shift ’cause I wasn’t training with weights. I wasn’t doing, I might do some pushups and sit ups, or I might run a little bit, but it wasn’t that. That was a huge shift in behavior for me, was getting that as a regular part of my lifestyle.
And I still do them, I did one last night. I mean, it was, I did the, I think it was the Crow, which I really liked by the way. It’s really fun. And that was a big deal ’cause in the past, if you wanted to work out, everybody’s got a workout plan to sell you. The whole world does. And whether they work or not, I don’t know. I’m sure some do, but they’re not as structured. They’re not as condensed. The great thing about… I told you I wasn’t that worried about doing my fit test for the run. I hadn’t really ran that much, but I’d always run maybe a month or two ahead just to see where I was. I was able to pass the test without having to ramp up my running, because of the strength circuits, the way that they develop your body through the cardio and the weightlifting at the same time.
So that, being able to have something that I know I can get done in and out 30 minutes, start to finish, and it’s doable, I can push it when I feel great. I can back off if I need to. That’s a huge game-changer. Plus, just the body weight workouts. If you don’t have a gym or a weight set nearby, there’s really no reason not to, and you feel great when you do it. I dont know, that’s one big, big change. I’m sorry, Marc, what was the rest of your question?
Marc Perry: Yeah, no, no. And so I think that’s actually a good segue to actually. So we talked about the workouts, talk to me about the eating. How has your eating changed? ‘Cause I’ve seen the different changes, but talk to me about how your eating has changed.
Keith Rogers: I don’t really remember at this point exactly how I was eating before, other than I was eating for pleasure, for boredom, for whatever. Somebody asked me, I think my wife asked me, she’s like, “Well, how long are you gonna do this building diet thing?” I said, “Look baby, I don’t really think it’s a diet. I think it’s more of a lifestyle, forever, like not gonna stop.” So what are the changes? Viewing food through the lens of how nutrient-dense it is, that’s a big change. Not how well does it taste, not all these other things, but if I’m gonna pick an entree somewhere, what’s the nutrients for the calories within it? If it’s a chicken, is it fried or is it not? How’s it prepared? Whole Foods being the majority of the diet having a mindset of eating the same thing on a regular basis.
Now, I like a lot of variety in my diet and I tend to, but I’m able to, especially like the recipes on the BuiltLean website, there’s a lot. Even if you don’t sign on and go through the program or whatever else, there’s a lot of wonderful content right there. It’s just free, available to anybody who wants it. And you can go through that and say, “Okay, look, here’s tuna salad, here’s how to do this, here’s how to do that, here’s the smoothies.” The smoothies have been a game-changer for not just me, but my wife too. I would say we’re probably four to five smoothies a week at our house. We keep the protein store popping and just looking at what am I eating. Is it healthy? I can’t remember the last time I had a candy bar.
And as long as I like candy bars, it’s just that when I look at it, I go, “Okay, what am I getting? What is it? How is it feeding my body?” And the truth is, there’s really, what’s nutritious about it? Not much. I mean it’s calories, but there’s not a lot of vitamins, not a lot of minerals, not a lot of things that are helping you have strong bones, build muscle, not having slow releasing carbohydrates because you can tell when your blood sugar spikes and you feel like crap later. Just viewing food through the lens of, is it going to be good for me? Is it healthy? And don’t get me wrong, I’m not perfect. I still have birthday cake with my kids. We still on occasional have ice cream, we’ll have dessert in our household, but it’s not throw-away trash and junk food that’s just off the shelf at the grocery store that’s in your mouth for a second and go on to the next and then whatever.
It’s very much more thoughtful in how we’re doing it. And then the meals beyond that, thinking through the ease at which you can navigate the eating on the BuiltLean plan and the BuiltLean program, that is a game-changer. I think probably for most men, I know it was for me, breakfast was very simple. I’d eat three eggs on a tortilla with some hot sauce, maybe a little cheese. And like I said, smoothies for lunch, dinner was typically a salad with some kind of lean protein. That’s it. It didn’t have to be any more complex than that. I go out to eat my go-to dish when I go out to eat is, I order two wedges and a bowl of chicken soup. Sometimes we’ll eat something different, but if it’s not a salad of a lean protein there, I don’t know what it is. That’s what I eat. Yeah, Texas is big on barbecue where I’m at. Everywhere you go, there’s brisket and there’s pork and there’s chicken. Navigating those things, okay, well maybe you eat the protein, but you don’t eat all the sides with it. Just try to be smart about it. I don’t think I knew how to eat healthy before this. I don’t know. It’s not something you were taught in school, or at least I wasn’t.
Marc Perry: Right. No, I hear you. I certainly, I wasn’t taught it, right? It’s like, you’re not really taught it. Obviously I do it for a living now, but I wasn’t taught it ’cause you just don’t know ’cause you eat whatever you want. Especially when you’re an athlete, it’s like the whole point, you’re just shoving as much food as you can into your pie hole, that’s the strategy. And it’s like, you don’t care where it’s like what it is or whatever. It’s just like, okay, I’m just eating as much food as I can. So I hear you. A lot of guys were in that situation at some point, but as you know, like things can kind of catch up with you. And also one thing that’s also remarkable is a lot of guys create excuses. They’re like, “Listen, I’ve got kids, my wife, things are too hectic. I got my career, you know what? I don’t have time to take care of myself.” And that was actually one of the mental blocks. It was like, “Hey, I don’t wanna steal time for my family to take care of myself and work out.” So talk a little bit more about what it’s been like making this change?
Keith Rogers: Oh my goodness. I forgot about that ’cause now that feels like a very fine concept to me, that taking the time to take care of my body would be stealing from my family.
Marc Perry: You would by the way back in the day.
Keith Rogers: It totally was. And well, and here’s the thing. So most programs, or most, I don’t know how many of my friends have gym memberships. I don’t have a gym membership. I’ve got the dial-up weight things in the living room. That’s it. And I don’t feel like I need a gym membership because the time it takes to go to the gym, exercise, shower, come home, you ready? You’re gonna be stealing from something. Sleep, family, work, something in there. So it was really important to me that I did not take away from the family. So there for a long time, I would get up before everybody, got up and do my exercises. I would go through it three days a week or whatever the schedule was, and I would just be up before anyone else. So that’s shifted over time, because now our schedules are a little different. And it’s a little bit harder to get up before everyone else, and I workout in the evenings, three days a week solid. But that perspective, is it stealing from my family? I would say no. I’d say it’s investing in my health for the future.
So I work as a financial planner, I have several clients. Bulk of my clients are baby boomers and you can see the difference in the ones who are enjoying their time with their families and with their friends who have been able to maintain some level of health throughout the course of their life into their ’60s, ’70s, and ’80s and even ’90s in some cases. And then the ones who for whatever reason and maybe through no fault of their own, but they have metabolic disease, they’re overweight, they’re not able to move, they’re not able to do things. They may have wonderful amounts of resources, but a lot of good it does them. If you don’t have the ability to go out and spend time with your friends and your family and do the things you wanna do, good luck. So that was a huge mindset shift for me of saying, “Okay, look, I’m not stealing from my family. I’m investing in myself for the future.”
Now let’s take it a little bit further in that. As a father, I desperately want my children to have the gift of health and mobility. I don’t want them to be cursed with addictions to sugar and having those same mindsets that I had growing up. And so they know who Marc Perry is, which is hilarious. They’re going, “Are you working out Daddy? Are you doing Marc Perry workouts?” “Yes, I’m doing Marc Perry workouts. They’re on my iPad. It’s me and you.” I can sit there and do whatever we’re doing and then if I eat something, ’cause we did the photo food journal for over a year, and it’s not exactly something that would be nutritious or whatever. My 10 year old, she’s very flossy, “Daddy, would Marc Perry think that’s a good thing to eat?” Like, “Probably not, probably not. Then we have to think about it, but it’s enabled in my family a lot of conversations around health and nutrition and being good stewards of our bodies, what do we put in there, moderation of course, we’re not trying to overdo it on the sugars, but we’re not draconian either. It’s not like it’s nothing.
And then when it comes to exercising though, every one of them has done the inception workout at least five times, ’cause we travel. You get an Airbnb somewhere and exercise, and you know what, if they’re up, they love to do it. My three year old, soon to be four will do knee hugs to get started with me, and we do air squats. And we just seeing that example, I hope ingrains in them of value of being a good steward of their body, being a good steward of their mobility and their nutrition. And so, no, I don’t view it as stealing from my family anymore. I view it as investing in our relationship now, in our relationship into the future, and for being able to be around and be active in their children’s lives one day. Oldest daughter is ten, so we’re maybe two decades away, somewhere in there from possibly having grandchildren, if that’s to be. It’s not stealing, it’s investing.
Marc Perry: Nice. That’s a major mindset shift. Yeah, ’cause it’s like, ’cause my perspective of course, like I’ve seen the whole thing and it’s like obviously you’ve experienced it yourself. And it’s hard to almost imagine and be like, “No way. I didn’t believe that stuff. It’s like, it’s hard, right? It’s hard.
Keith Rogers: It really is. You think about how you were thinking beforehand and now how you’re thinking and it’s like, okay, and then where do you get your joy in life? What are the things that fill you up emotionally? What are the things that cause you a bit of pain and disappointment? The Palestinian cheeseburger from Mickey D’s was, “Hey, that was good stuff.” Now it’s kind like I’d rather not. Is there a better option here? Can we do something else? It’s not joy. It’s, I don’t know, you’re looking for a better option.
Marc Perry: That’s interesting. So what… If it’s not joy now, was it before, was it kind of like a…
Keith Rogers: Of course. Yeah, stuff that tastes good. Yeah, why not? Salt, sugar, fat, like all this stuff, your body craves all packaged in one, yeah, it’s good. Now, it’s kinda like, I might get sick if I eat that. Literally, my stomach will turn ’cause it’s not used to all that stuff together at once.
Marc Perry: By the way, that’s exactly what happens. Every once in a while, if I like eat any of that stuff, I’m like, “Oh yeah, now I remember why I don’t eat that stuff.”
Keith Rogers: Yeah. It’s amazing. You train your body, and you change it. Taste bud rehab is a big deal. On some of your other podcasts, if there’s some food you don’t particularly enjoy, and I won’t say that salad ever like, comes at the top of my list, like, “Oh my gosh, I’m so excited to eat this.” But at the end of the day, coming and going, “Okay, look, I’m making an investment into my health and this, I can make this in a way that’s not just get by, but kind of enjoy.” I think that most of that’s come from a shift in taste buds over time. Salad didn’t change, I changed.
Marc Perry: Right. That’s powerful. That’s very, very powerful. And so, I do know that your wife has obviously been very supportive, right? And a couple things, like couple elements is number one, you’ve been committed, right? You’re committed and you’re like, I’ve gotta make a change. I have to make a change. And so that’s like congratulations to you for having that determination, right? ‘Cause I mean, you kind of kept on, you kept with it, and you continued to make those changes. And now again, you’re in such a different situation now than you were in 2019, but getting back to… Your wife was supportive and she has been supportive. And so that’s kind of one challenge guys have is like getting their wife on board, getting their family on board. Can you talk a little bit more about that?
Keith Rogers: Yeah, so you may be eating differently than your family, that totally happens. There’s times when we’re eating a dinner, so one of the things that we will sometimes diverge on is we shop at Costco, right? You can buy every frozen protein you want in the world. Some of them are breaded, some of them are not. If I’m really trying to pay attention to it, you know what, there might be some breaded chicken on the table for other members of the family, and I might have something separate, completely separate. If we are making lunch for our children, we have what they have, we’re not always feeding them smoothies. So that may mean that we’re washing the blender out a couple of times. One for her, one for me, just the realization that if you’re gonna do this, don’t expect someone else to do it for you, and don’t put it on them. They’re gonna resent it. If you’re like, “Hey babe, I want you, I’m doing this thing. Here’s the BuiltLean cookbook. Get with it.” Yeah. Right? Like, that’s not gonna happen for most of you. Maybe in somebody else’s relationship, but that’s not mine.
I would just say that you lead by example and through kindness and encouragement and love and you think about it as in terms of an investment in the relationships and if your significant other, your spouse is struggling through that, I don’t know, I would just say, you know what, you lead with encouragement, not resentment, compassion, understanding. And you say, “Hey, you know what, I’m here ’cause I want to be better for us and for our family, healthier.” And for anybody who goes through this program, please don’t think that it’s like become a bodybuilder thing. It’s not. There’s not a list of supplements at the end of the call that Marc’s trying to sell to you. There’s not a whole bunch of gear that’s like BuiltLean branded that’s going to be forced upon you via an email. It really is just a solid program that teaches you a way of life. And I think when it comes back to your family, okay, if you’re on the fence about doing it, you’re going, “Okay, is my family going to be okay with this and they’re going to support it? If you commit to the plan, you stick with it, you follow the steps, I believe the energy that you would have, that you would gain, the ability to move, mobility is humongous, in our life, it’s huge. And it will pay dividends in every area of your life, including your marriage and things.
But yeah, quite an example, loving, encouragement, compassionate. That would be my advice to anyone whose spouse is maybe not as supportive. And for those of you who have a supportive spouse, then great, y’all can do workouts together. That’s, we do that. She’s got a trainer. She likes to follow. I’ll do those workouts sometimes. And sometimes she’ll do a BuiltLean workout with me. And then it’s just, it’s a weird date night. We’re just, we’re sweating in our living room together. It’s great.[laughter]
Marc Perry: Nice, man. Nice. And so, can you mention a little bit about like what your friends, your family, maybe your colleagues have thought about your transformation? Because again, like 2019, my plan is I’m gonna show the kind of before, hopefully before this kind of video. It’s just been extraordinary. So what have your friends thought, and family thought?
Keith Rogers: Yeah, they all are just, it’s funny ’cause people who didn’t know me before then were like, “Wait, you were heavier.” And they’ll look on maybe like Facebook or something. They’ll see some pictures and be like, “You’re chunky. You’re really chunky.” I was like, yeah, well, it’s like, I didn’t even know it too. I thought I looked like Superman. I had no clue. And I was in the mirror one day. But my friends who see me have known me, especially after COVID, because we weren’t having as many get-togethers like, “Wow, you’re doing good, you’re doing great.” My family definitely has noticed the difference. My brother went through the program, and he was able to see the benefits of following it. But it’s like, you’re almost a bit of a different person in just how you approach life and particularly the way you’re going to treat your body, it’ll be only positive.
Marc Perry: Right, right. No, absolutely. And so kind of touching on that point, you talked about lifestyle, and how it’s been, it’s just not even just the lifestyle, it’s ultimately about who you are. Can you talk a little bit more about that shift? And obviously, you just freshened it up a little bite where it’s like, you aren’t aware of your eating, you have all these beliefs, and you’re like, “Hey, this is the way it’s supposed to be.” And then all of a sudden, you see this whole new world, you’re like, “Hey, man, you can be so energetic. You can actually be strong and fit as you age.” And when you visualize your family, when you visualize your life, 10, 20 years from now, it’s a much different, it’s a really empowering vision. So talk a little bit more about like, this change in lifestyle, and how much more energy you have.
Keith Rogers: Well, for one, I don’t think in the past I ever believed it was possible. I just kind of thought I’m like, oh, this is my lot in life, this is how I am, this is how it’s gonna be, right, I’m just gonna be heavy. And you know what, I’ll sweat it out, plenty of guys have sweated it out over the years. And that will be that, no problem. So that change of belief changed my lifestyle. I mean, that, once I was able to see through, okay, how is this working? This actually does work, oh, my goodness, we just remodeled our office, got rid of my old, massive desk. I got a stand up desk, right? So it’s the little things that weren’t going on before we built a house a couple years ago, on a couple of acres. And so now it’s the evenings, we walk around the property. We’re out there doing that, was able to buy a rower, use that from time to time. I had to text a bunch of buddies this morning, saying, “Hey, the weather’s cooled off here in Texas, I’m gonna be at the park, and go for a walk instead of just hanging out.” It’s, the lifestyle has been kind of more about trying to integrate fitness, nutrition and health into every area of my life, as opposed to it just being something you begrudgingly go to the gym for, and get miserable on treadmill for an hour. And then you’re like, you know what, I did that. Let’s go and, let’s go celebrate, let’s go celebrate with some some high calorie whatever.
And so that’s been huge. We don’t keep little candies on the desk anymore in the office. I keep the zero calorie winter mints, and you know what, clients like that just fine. They don’t care if they’re not little chocolate bars. Again, I have a supportive wife, so this has really helped me, but you cannot find white sugar in my house. It’s not there. There’s like coconut or palm or I don’t know what it is, but it’s just not there, and we’re not baking cookies every other day. That’s not a thing. I don’t keep snacks in my office anymore. And I’m not gonna tell you that I don’t snack. But like, if I do snack, I’m gonna be aiming for like a carrot or some kind of vegetable or some fruit or something. I think we talked about this once I got really hungry one afternoon, went to the grocery store and what do I get? What do I get? I wind up with, like looking at a cookie, I flip it over and it’s like 500 calories. I’m like, “Oh my gosh, I’m not eating this like 200 calories for nothing.” So I went and bought some fruit instead, that wouldn’t have happened prior to this, it would have been like, “All right, where’s the Hershey’s bar, whatever, let’s get that, let’s get this.” It’s just, it’s a convergence of all these things. If I get stuck in the afternoon in the office, and I’m tired, I’ll go for a walk in the park, or I’ll hop on a desk treadmill, walk on that for a while, making it a priority to exercise even while we’re on vacation.
It’s not just one thing. And that would be a message for anyone who’s considering this is, it’s gonna infect if you let it. It’ll infect every area of your life in a very good way. But you gotta let it, and you gotta think through. You can’t just say, “Well, I’m gonna do the workouts.” And that’s gonna be that. It’s gonna be more, it’s gonna be more than that. It’s gonna be mindset. It’s gonna be what you eat, it’s gonna be how much you eat. It’s going to be what else you’re doing to move your body in a meaningful way so that you’re healthy.
Marc Perry: Nice man. And so, what would you say to someone on the fence who’d be like, “You know what, man, I’ve been burned so many times, I’ve tried programs.” I know you’ve tried programs in the past and it just didn’t quite work out. Like what would you recommend someone who’s like, “Man, I’ve tried so many different programs and nothing ever works.” Like, what would you recommend?
Keith Rogers: So I’ve actually gone through and paid for the BuiltLean program twice, and I don’t think I’ve paid enough, quite honestly. I think it’s worth more than what I paid. So if you’re on the fence, right? And you’re like, “Ah, can I do this?” You can absolutely do it. Your results will be what they are. But to whatever degree you follow the guidance and the advice that Marc and his team give you, you’re gonna benefit. And it’s not about… You may have a dramatic transformation in 12 weeks, and I hope you do, but let’s say you don’t. Let’s say that you go, “Man, I kind of look the same. Maybe I’m a little lighter, but you know what? I don’t know that my body’s really changed… ” Or this and that.
I promise you, if you’re doing what they say, you are going to experience shifts in the way that you look and the way that you feel, and more importantly, the way that you think and behave. I would say that’s probably a better outcome than just getting to be all excited about ripping your shirt off at the beach. I mean, that’s great, but honestly, when you get to like 60 or 70, do you really care? I care about being able to go on hikes with my grandkids. That’s what I care about. I care about not needing to have a lift chair because I can’t get up outta it. I care about being able to drive myself and be places. And so if I ever get washboard abs, I’ll be super excited. But if I don’t, and I’m able to be, to maintain a general level of health that’s far above any of my peers and allows me to do the things I wanna do, I find that as a big win.
And so, you gotta evaluate what is it that you want outta your life. And if you’re going, if you find yourself going, “I’m clueless, I don’t know what to do, or maybe I’ve tried some other things.” I would say this thing’s for real. Marc’s not here to scam you, to take your money and run. The support is above and beyond actually what they advertise. They’ll give you one thing, then it’s an over-delivery of things in terms of value. So yeah, don’t sit back. Jump on it. Get it going. You won’t be sorry you did it.
Marc Perry: Awesome, Keith, again, it’s such a pleasure, man, as always. It’s been an amazing, experience for me to see such a dramatic transformation and see… Again, it’s a transformation, not just of your body of your health, of your health of your family, and it’s a sustainable shift, right? It’s not a 30. And that’s what’s so cool about t. So again, I really, really appreciate you being on here and sharing all this amazing information, man.
Keith Rogers: Very cool. Well, thanks for having me, Marc. If I ever make it out to your neck of the woods, we’re gonna work out together. It’s gonna be fun.
Marc Perry: Awesome. All right, my friend. Enjoy the rest of the day.[laughter]
Keith Rogers: Thank you.
Marc Perry: All right, Bye bye.