Final Post! KB 2 GRADUATION POST
Overall I had a good program and am very happy with the results. Went 90/90 on workouts and while I didn’t hit the 500 on diet, I did pretty well. There were a couple of diversions outside of allotted indulgences but when I strayed I managed to pull it back together and stay on track.
I started at about 212lbs and while I didn’t have a particular weight loss goal in mind I did in the back of my mind wonder if I could break 190lbs—a number I haven’t seen on the scale since college (maybe high school?). Low and behold in week 12 I hit 189lbs. Amazing, especially considering that when I started KB1 about 1.5 years ago, I was north of 230lbs. Kenzai has been a game changer for me.
I found KB2 to be more challenging mentally. By week 11 or so, I felt fried. Making time for the workouts, meal prep, and just staying committed to the program was just mentally taxing. I really felt like a weight was lifted when I hit the “I did it” button after workout 90. Physically, I was pretty much sore in one or more muscle groups for the entire 90 days. My knees are thankful for a bit of rest, for sure. Made some real progress on the skipping front, learning the boxer skip and the basic crossover. Picked up a set of weighted ropes and managed to establish a decent comfort level whipping the one-pounder around for 2 minutes stints. Looking forward to continuing building upon that progress.
Not sure what comes next. Was thinking perhaps Kenzai Run but am going to take a few weeks of maintenance to regroup before making any decisions.
Big thanks to Elissa for the support and lightening quick responses to questions!
Good look to everyone with their future fitness endeavors.
Workouts continue to be solid; added Kenzai 8min abs at the end of 6/7 workouts and definitely felt the difference in core strength by Saturday's workout. Intending to hit it after each workout this week as well, if I can. Thanksgiving, and a visit with my brother, brought with it some deviation on the diet last week. Not a complete breakdown but certainly some moments of weakness with the beer and a maybe rogue slice of pizza (or two). Back on track today and looking forward to finishing up the week strong on all fronts. Enjoyed the first cycle workout-- just refreshing to be mixing it up a bit. I wonder if a week or few days of strategically placed cycle workouts mid-program would help to counter the trough we seem to hit after 1.5 months or so of training...
Have a great final week!
Have enjoyed getting outside for a run for Sunday cardio. I've always enjoyed running but have really noticed when on program that the weight loss and overall increase in strength has translated into stronger, more enjoyable runs for me. Almost hit 5 miles yesterday at a pretty decent clip. Perhaps Kenzai run is next?
continuing to push forward. 2 day trips a week to DC take a lot out of me and by the end of the week, like today, I feel like I have nothing left in the tank, run down. Honestly the last thing I want to do is skip rope for 20 minutes and power through 5 sets of pull ups. meal timing consistency has been challenging- trying to do better in that department and appreciated the lesson on it.
on a more positive note, i am definitely seeing results and have been adding a few exercises here and there, mostly from Kenzai Iron and an occasional 8 min ab routine, into the daily workout when I have time. am using the 1/4 lb. rope for skipping and working the 1/2 lb and 1 lb ropes consistently into the skips for 5-10minutes. getting some serious forearm and wrist (and thumb?) burn with the 2 heavier ropes. also have been trying to pick up some advanced skips, like boxer and crossovers, to try and make the time go faster.
15 days feels like a lot. hope it goes quickly and successfully for all!
24 to go. 100% on workouts to date. Diet 100% since the post Halloween "beer diversion". Feeling tired of the routine (not to mention physically tired) and ready to be done. Am hungry despite consuming my fair share of veggies, and thus super appreciative when I get to eat a meal! But, I am also feeling that "Kenzai buzz" you get when you really adhere to a program, which is great.
Had a trip to DC last Thursday with a crazy schedule. Usually I can get the workout in during the day at the office gym. Not possible this time as meetings were back to back then caught a late train home. The only option to get the workout done was to do it at 10pm. So I got it done. I guess I could have skipped it and it would have been no big deal but I find myself pretty vigilant about getting them done when I am on program.
Have had some great runs recently on cardio days. i always forget how good it feels after a solid 40 minute run!
Anyway, I am feeling the same sorts of frustrations and malaise my fellow trainees are feeling. And while 24 days is not a long time, it's still 24 more workouts! Aaaah! Hope we can all keep it together and push through successfully to the end!
Last week’s Halloween indulgence wasn’t too bad all things considered. A few beers, some beef, some shrimp, and yes a couple of pieces of chocolate. The problem came over the weekend when I found myself making excuses to pick up a few beers on the way home in the evenings. It’s chilly, and how lovely would a nice thick stout taste right about now? Sigh… old habits die hard but I got it out of my system by Sunday. Back on track and looking forward to keeping it tight for the last leg of the journey.
Had a great outdoor 4+ mile run in the crisp fall air on Sunday afternoon but those sets of 3 full body exercises following such a run were killer. So far so good with the weighted ropes.
Where did October go? Almost at the 30-days-to-go mark!
All good on the workout and diet fronts this past week. Definitely sore and tired with the additional sets and reps in the workouts. And definitely tired of apple-eggwhite-yogurt for dinners!
Have been using my new 1/4 pound weight crossrope for most of the 20 minute skips, then substituting the half pound rope in for 5 - 10 mins, but my arms and wrists tire quickly with that weight. I did buy a 1 pound rope which I have experimented with a couple of times. Wondering how long it might take me to work up to using that weight regularly. getting a 1 pound rope around consistently and evenly is certainly a challenge and very taxing. But having the new ropes in the mix helps to keep the mind off of having to skip for 20mins.
halloween is this evening in the US so i will use my indulgence to enjoy a drink or two and perhaps some protein for dinner rather than the apple, etc. there might be small bit of candy in the mix as well. Not anticipating a huge divergence from the diet but looking forward to something different tonight.
Congrats to all on getting halfway there.
Last week was tough. Definitely hit the valley and was just kind of sick of the whole thing for like a good 48 hours. As usual, the Lessons were spot on. After finishing off Sunday's cardio I think I turned a bit of a corner.
Have been in a pretty good groove this week on diet and workout. Am 45/45 on the workouts, which feels great. The spare tire and gut fat are stubborn and making a last ditch effort to hang around but I think I can feel them starting to give way. It's only a matter of time. have been working some Kenzai Iron lifts into the routine which has been nice. Weighted rope arriving in a couple of days, so looking forward to checking that out.
Keep pushing ahead, everyone.
Got the 7 day blog warning. Has it really been a week already?
Couple of solid weeks of diet and workouts done. have definitely lost a couple of lbs and am seeing some small changes in the mirror. slow but steady. had some pretty strong cravings this week but managed to keep them at bay. I travel from Philly to DC for the day a couple of times a week which means I have to pack and lug my meals and workout clothes back and forth on the train, which means I have to prep food the night before for breakfast through afternoon fruit snack. it becomes a bit of a ritual on Monday and Wednesday evenings. I'll be glad not to have to do that after day 90! the building where my office is has a gym so i can set aside an hour to get the workout in. all good.
getting close to the halfway point. just keeping my head down and trying to plug away!
one question: does anyone have a recommendation for a weighted rope? Am thinking of giving it a try. and is there a "good" weight to start with? Thanks - C.
Back in the saddle after a week of travel. The jet lag messes with my appetite and meal timing- I found myself not hungry when I am usually famished, but then eating dinner super late and then having to force the snack in before going to sleep. things seem to be back to normal now. legs and lats are a little sore from this week's workouts, but for the most part all is good and I look forward to ramping things up this month.
I read on someone else's blog that having the fruit and yogurt for dinner was actually a bit of a relief due to less food prep. I couldn't agree more. I also find myself not really missing the full dinner- at least for now!
Hope everyone is doing well and plugging along! -Chris
Am in Tbilisi this week for biz. Have managed to get the workouts in and am doing pretty well on diet all things considered. But it's not often that one finds themselves in this corner of the earth. The food is pretty amazing- and fortunately heavy on the protein and veggies although the attached picture is indicative of what I am up against: delicious bread and melted cheese with an egg on top! At least there is an egg in the equation...
While I have not completely turned to the dark side, I have sampled the local beer a few times.
Really trying to keep it in-line but it is hard!
Back to Philly on Friday.
I feel like it's been longer than 2 weeks on program. All good in terms of workout and diet. Definitely had cravings during diet week one, with my inner self telling me that "it's ok" to just grab a beer or eat what's left over of my kid's dinner or dessert. But I've managed, as today's trainer message says, to keep moving forward without falling into old habits.
Speaking of food, as with KB1 I feel like I am eating a ton in the first stages of the diet. The picture is from Friday's food prep. That food will last only a few days, LOL. 250g of veggies doesn't sound like much until it's on the plate!
Glad to be in Week Three. Hope everyone else has been able to keep it moving forward! -Chris
Said goodbye to some food this weekend in preparation for today. Chips, a cookie now and then, and of course my biggest weakness and source of calories, beer. Looking forward to putting that all aside for the next few months. hope everyone is off to a good Week Two!
Greetings from Philadelphia. Glad to be back on program. I've done a succession of Kenzai programs since finishing KB 1 just over a year ago and did the two blast programs this spring into summer. But the end of August and into Sept has been pretty ugly. Basically no formal exercise and living a life of sloth. Time to get back into it! Grateful for the slow ramp up on the exercises as I re-acclimate my mind and body to a long term program.
Hoping to re-capture some of the big gains I made under KB 1, which was a game changer for me, and perhaps push it a bit more on the fat loss this time around. Looking forward to seeing where KB 2 takes me.
Best wishes and good luck to the team!
Blast T Shirt Done! GRADUATION POST
Overall I really enjoyed the program. Two weeks of unanticipated international travel threw me for a bit of a loop during weeks 3 and 4-- week 3 being a tough one but I pulled it together for a strong finish in week 4. I think the key for making it work when traveling is getting the workout done in the morning, especially when you're jetlagging. Diet is tough when traveling as well. Measuring portions is kinda out the window so you just try and eat clean....
Week 4 workouts were a killer. I missed day 24 so I went back and hit it today, thus the delay in getting the blog done and finishing up.
looking forward to figuring out what comes next. hope everyone has a good rest of the summer.