David W.

David W.

Kenzai Kettlebell | Day 15 (Member)
Kenzai Kettlebell
Day 15
Program progress:
Week 1 check in

KBell1 - week 1 - fail 1.

A slow start and absent from blogs apologies. I’ve exercised for most the week but not properly and without having to follow a diet I haven’t been very good. Must do better in weeks ahead.

What do I want to achieve?
- since completing KB2 recently there has been some changes, I left my job and have been enjoying a break after 20 years. Whilst I’ve been good during this time I haven’t been great and put a couple of kilos back on. I’m back to see off the last month of gardening leave in a more positive and healthy fashion so I can start my next venture in the best shape possible. Oh - and to learn a new training tool with the bell.

What do I need?
- usual support of the program and a self discipline that I can only seem to maintain through Kenzai programs.

Back already

Determined not to leave another 4 years between programs, I’ve signed up for kettlebell training next week.

Man in lycra  

Never thought I’d be that man but having fallen in love with Cycling as my cardio during KB2 and after losing 3 stone in weight, there it is.
As a nod to the bike being the tool of choice over the last 3 months and given day 91 was the first time I’ve worn the shirt, it felt fitting to have a picture as my final shot for this program.

Now for what is next.
I’ve done well this program, better than I expected and am a different person to when we started in January. I’m sad it’s finished and a little nervous about what I do next.

Plan is to find a nice balance of enjoying opportunities around me but maintain a program of fitness to keep the weight off.

I will confess that I haven’t focused on the strength exercises during this program, investing most my spare time to doing extra cardio, it’s just what I needed to do and the program was the support mechanism to keep me focused and going.

I hope to rest up a little for a couple of months and return to another program later in the year to start the muscle build / toning.
- after losing the weight its more obvious how little muscle I have!!

Thanks to all and huge congratulations to all finishers.

Came through last of my travels reasonably well. Exercise in Philippines a little more difficult but diet was ok. Back to Singapore and have done two big bike rides which has the muscle burn going and feels great.

Off to get food for the week ahead, hope everyone is looking forward to finishing strong.....and then finishing 😀

life begins at -40

Survived 2/3 trips and have Philippines ahead next week.
Training absent & diet off plan but I certainly would have been worse pre Kenzai.
Solid 24 hours back in Singapore and have trained hard both mornings.

I’ve now passed 40 pounds weight loss which is awesome and I feel great.
Some more work to be done in last two weeks and beyond but my god, thanks to everyone here for the support. It really is why the program works so well for me!!!

one trip down

Got through 48 hours in Vietnam - probably some of the best food on the planet to tempt along the way.
Wasnt fully Kompliant but noticed some different choices being made, including soda during client drinks!
Back to Singapore last night and up and at it this morning and will hit the exercise hard for three days.
Hong Kong and Philippines to go before clear for the final weeks.

Have a good week all

back to it

I had a rough week and came off Kenzai. Feeling guilty and conscious I may have undone some of the weight loss I’m back to it this week with food plans, exercises and additional bike rides.
On reflection my ‘bad week’ was Kenzai bad but actually probably good normal life balance - which I’ve not been great at. When I had a drink it was only one or two and usually with soda in between. When I ate out it was a dinner with salads or veg - not fries.
Scared of the scales Monday revealed only a minor gain and this morning that’s all gone plus a little more.
Perhaps subconsciously the reprogramming of the mind has started to take place?

Here is to a strong Kenzai finish for the weeks ahead - 3 weeks on the road with Vietnam, Hong Kong and Philippines - good luck David and don’t forget the rope and bands!


Just got the naughty boy message about blogging. There should be plenty more if my diet and exercise routine from the last week was known.
Bad week - was a miss - I was naughty.

Food prep for week done and have prepared the bike for an early morning cycle before work tomorrow.
Hopefully back to it now for a strong last stretch.

Hope everyone else is well.


You bastard!

Tough week. Bad news came from all corners.
One of my closest friends also in town from Tokyo.

Ate well - avoided exercises really well.
Drank a bottle of vodka.

Got up and at the bike this morning and feel great for doing so - I’ve had my blip and time to get back.

Hope others have had a smashing time this week!

personal best

Strong end to the week. Played golf yesterday and walked about 10km without a beer to be seen.
Personal best distance on the bike today and kept the average speed up too. Legs feel much stronger than ever before.

The corner has been turned this week and now on the final stretch home! Have a good week all!


Wasted no time taking that offer.
Downstairs to the steak place for dinner.

I didn’t eat all the potatoes as a heed to the don’t overdo it message.

Steak and veg is indulging now?
(Ok the two glasses of wine are out of shot)!

The time has flown by and I am enjoying the new lifestyle, finding there are so many hours in the day before work starts and realising there isn’t much going on in the hours after work I used to spend having a bottle of wine watching a movie. How Long can this last?

This morning is a day shy of the mid point which is great in context of how quickly it’s passed, the scales show I’ve lost 2 stone which means only one more to lose in order to achieve the ambitious goal I set myself coming into the program.

I know it’s not all about the weight, but when you were where I was, it’s bloody massive.

Think big, start small and move forward!

Happy H2 everyone!

Happy New Year

Started the year of the dog strong with a pleasant ride this morning - arriving to meet friends for breakfast in Boat Quay.
Not 100% on plan but a couple of poached eggs with a side of bacon duly deserved me thinks.
Now to avoid temptations at the bbq later.


Well well. A lot of people seem to be relating to the daily lessons, today it was the weathers turn.
5.45am today and Singapore was humid as hell where it’s been mild for the last few months.
Cycling was awful and I was breathing out my ar$e before even starting. Managing only about 75% of what I’ve been doing each morning recently.
Still - it’s done and in the bank now.

Happy valentines all.

high 5

End of week 5
Decent week, a year older and a few pounds lighter than week 4
Trained harder using Cycling as opposed to skipping but probably could have done better and more with the bands.
Diet good - avoided over indulgence and some other opportunities to slip.
Nice day for a game of Golf in Singapore today - even better for a boat ride home (even without the customary beers).