Grey, wet and cold weather kept me in this morning so by exception I did my cardio and workout at the end of the afternoon. Was quite disappointing how stiff I felt doing the One Leg Door Squat and the Ring of Fire really made me burn!
But I enjoyed the workout and really feel the progress. 😀
This morning I started with what I should do more often: did a bicycle ride for my cardio.
Most pictures in the video were taken while riding. We are so lucky with the dedicated bicycle lanes in the cities and throughout the country. As you can see most are coloured red for everyone to know.
The indulgence ☺️
I have to be honest here: I already took my indulgence on Wednesday after hiking with my sister without telling about it. We had dinner in a restaurant where I had beef tartar as a starter and duck breast with a berries dressing and veggies. I loved it together with the 2 glasses of Chilean Cabernet Sauvignon red wine.
It is true: for me a one to one meal with a good family member or friend while drinking a glass of wine will remain a memorable eating experience that continues to challenge my Kenzai way of living!
As there was much more rain expected tomorrow than today I switched the workouts for the two days: today I 'only' did cardio through a 24 km hike along the old Amsterdam defence works. Unfortunately the first old fortress I was passing by was a hotel, fitness center and sauna and the others were closed for public.
Here is the video with the track and 10 pictures I took: https://www.relive.cc/view/vDqgJ7yDLV6
Just before writing this blog I read today's lesson and took the fitness level test. That was a bit disappointing. For my age of 65 they state that my expected fitness level is '38 vo2 max' but my actual level according to the test is '34 vo2 max'. That is the average for a 75 year old ...
Sure I knew there was more work to do but I expected to be better. Perhaps I should review my apps as I think I have ways to actually measure the vo2 max during exercise.
And I thought the Diagonal Flosser was tough! Then came the Resistance Arm Circle!
But I managed and although I woke up late and kind of tired, the nice autumn trees in a city square I pass by during my brisk walk as well as completing the workout before breakfast gave me so much energy for the day!
The second picture from my apartment (27th floor) shows (left/middle) the same yellow trees in the square seen from my living room.
Started the day as usual with my warm up, walk and workout that all went well.
Then after breakfast got ready to meet my sister at a train station in the middle of the country to go to another place to start our day hike.
Great 24km hike east of Amsterdam along defence works that were build since the 12th century and mostly renewed late 1800 / beginning 1900. We had some rain from 3pm but it did not bother a beautiful day out in the country. There are so many nice places to visit while walking!
And it makes me realise in what a great country I live1
Even the dinner we had together in the city of Utrecht before each going home in the opposite direction was 80% Kenzai compatible!
Must say that I was really impressed with myself when I did the 4x 30 seconds plank this morning. The workouts start to pay off and I notice it also by enjoying them more every day.
About 4 weeks ago I fell and did hurt my right knee. As I still feel pain when I twist the knee I booked a combined consult of a doctor and physiotherapist to have it checked. They were so impressed that I lost over 30 kg since December last year and were very interested to hear about Kenzai! That made me feel good already. Anyway the conclusion was that I should just give the knee some more time to heal (up to 8 weeks) as they believed I had damaged but not cut the knee straps.
After my working day I went for a second walk through the city forest and saw some nice autumn colours.
This weekend I was with friends in Madrid (Spain) and missed the Saturday workout. Also the diet and the alcoholic drinks were not really Kenzai compatible but as this was a weekend agreed long time ago I decided to accept it as it was. The hours on the dance floor made up for a little bit 😏.
This morning I started with my daily walk and today's workout. Also the diet was fully compatible again.
The reclining cross leg raise was a tough one. I don't think I could move the legs up more than 5 inches.
The advantage of Kenzai: Traveling with only resistance bands in my suitcase and completing a full workout in a small hostel room downtown Madrid!
Left home at 5:15 am and the diet has been good so far. Tonight I will meet the friends I came here for and I am going to allow myself a glas of red wine but feel strong enough to choose proper food.
Today was the first day in this program that I needed to search for motivation to do my workout but once I found the motivation in the middle of the day I was able to complete the workout without issues.
This week I did change my attitude towards repetitions: I will go for the maximum instead of minimum number.
Temperatures indicate autumn has arrived; almost had to wear gloves on my morning walk.
Workout is getting tougher (but manageable) with 4 sets of repetitions on most exercises.
I weigh and measure myself once a week on Monday morning. Not so happy this morning ... even though I followed the diet tight (maybe a bit less on some points) I did gain 0.5 kilos. Normally I don't bother so much about these little differences, certainly feeling that the body is changing, but I was so convinced that finally this week I would be less than 100 kg ... Have to watch that it does not become a psychological barrier!
The second time this week that I woke up a bit too late to do my morning exercises as I had a train/metro/bus ride planned to do a hike north of Amsterdam.
I walked along what we call 'De Waterlinie' (The Waterline) which is a military defence line to protect the city of Amsterdam that has its early foundation somewhere in the 16th century. The latest fortresses, canals and dikes were build late 1800 / early 1900. After that they became obsolete by modern warfare of tanks and airplanes but because of the constructions and water-management it is now a world heritage and great place for hiking.
I did a 19,5 km hike today.
When I came home (after a relaxing lunch and 1.5 hours train ride) I did my workout with 14 minutes on the bicycle trainer instead of a brisk walk. It felt really good. The advantage of doing the workout late afternoon I think is that the body is more flexible than early morning.
The first picture is a pittoreske view of Edam. The small village many of you may have hear of because of the small round Edammer Cheese usually packed in red paper.
The picture of the lunch salad shows that restaurant food can still be an option in a Kenzai Diet. Smoked eel and salmon with shrimps on a mixed salad with toast. I asked for the dressing separated and they did so I took it out.
Finally I wonder if you will be able to see this movie of my hike track:
Today was the first day in many weeks that I have not been out of the house! Cold, rain and wind kept me in. Did the 17 minutes cardio/warm-up for the workout on my race bicycle in a Tacx Vortex Smart trainer. Ideal for days like this. Shoulders still complaining 😀 but completed the workout.
Yesterday's lesson was asking about sleep patterns ...
Since a the beginning of this year, being serious in Kenzai programs, I started to stop my habit of not hitting the sack before midnight. I try to be in bed by 11pm. No matter how late I go to bed I am up around 6 am. For me ideal time for workout before breakfast. Also this year probably due to the cancer treatment I have been taking a nap once in a while early or late afternoon. But I must say it is getting less as I'm feeling better all the time.
My biggest issue is the need to go to the bathroom during the night ... often 2 times a night.
Even though I did my 5km walk in the morning also for me today this was a Kenzai rest day and I was planning not to blog. However I just had a 'Kenzai family experience' that I want to share with all of you.
I was introduced to Kenzai 2 years ago while working in Sao Paulo, Brazil, by my good friend and colleague Joy, originally from Switzerland. We have worked together in many countries around the world including Hong Kong and I know that she was introduced to Kenzai by one of her friends, Jerome, whom I also met in Hong Kong.
I was just talking with Joy on the phone while she was walking in Santiago de Chile where she lives nowadays to pick up her little boy from nursery home. We also talked about our current Kenzai programs and she told me that she had a chat with her friend Jerome who told her that he introduced his mother in law to Kenzai and she was in Silver with me now.
So I guess Tina that your son in law, whom you mentioned a few times, is Jerome!
Really funny to meet people you know in the Kenzai family! Say hello to him from me please! 😀
The world seems to be so small these days!
Really noticing the workout is getting heavier by what my shoulders tell me. Think I need to watch my right shoulder during the day as I am not always positioned right behind the 2 laptops. Start getting the hang of the after workout stretches and they feel relaxing.
Last night I had Chinese stir fried veggies and chicken with rice.
Stir fry some onions, garlic and chili in a wok with a bit of sesame oil. Add the broccoli and few spoons of chicken broth and cook for few minutes. Put the veggies on a plate and fry the sliced chicken in the same wok until brown, add some hoisin and oyster sauce and the veggies. Serve with steamed rice. Quick and easy and I love the taste.
I think/hope the spoon each of sauces per portion should not hurt in a Kenzai diet.
This morning the Kenzai App on my iPhone crashed each time when it started to countdown the rest time between sets. Did not have the issue on the iPad. I really love the app for the workouts so I hope it is fixed soon. Yesterday I downloaded an Apple update on my phone so I guess that is the reason.
Seen several questions about how to manage the diet in the blogs. Perhaps we can share a meal/recipe every day? I will make a start.
Thanks to Kenzai I am weighing my food now for almost a year and am quite used to that. I decide every evening what I will eat the next day and make my shopping list for the things I need. I am lucky by having a good supermarket in the basement of my apartment building and do my shopping at the end of the 5km walk before breakfast. I often cook for 2 or 3 meals that I eat during the week but getting better in preparing just one meal (for 1 person) at the time which I prefer.
For yesterday's lunch I baked sweet potato fries cut in smaller peaces in the oven for 12 minuter with some pepper and few drops of olive oil. I steam cooked broccoli for 6 minutes mixed it with cherry tomatoes, pepper and a few drops of olive oil, added it with the salmon to the potatoes in the oven and cooked all together for another 12 minutes.
At the same time cooked some pasta.
Finally I weighted 150 grams salmon and placed in the middle of a small oven dish, mixed 230 grams of veggies and potatoes with 100 grams of pasta and added it to the salmon.
If necessary reheat. Enjoy!