Rouella L.

Rouella L.

Kenzai Member
Day 1: K-Bells!

Back on Kenzai, back on K-bells. Feeling great completing 1st workout this morning. Wishing everyone a great week ahead!


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I am in tennis lessons. I just started learning tennis and I am really enjoying the process of learning something new. 1 hour is always not enough to train. I can’t wait until I am able to play properly with friends.

Cross-training this weekend was Muay Thai. I skipped a couple of workouts this week due to early start at work. I am feeling the need to add running again to my weekly routine. I find jump rope is not enough to have the endurance for Muay Thai or tennis.

Diet was 60% compliant. I slipped on a couple of drinks (2 glasses Prosecco, 2 glasses of wine) last Thursday for our annual company party. I tried my best to eat as clean as possible clean during the week since I knew I will drink a bit on Thursday to celebrate with colleagues.

Starting fresh again this week with new recipe I tried tonight: cauliflower fried rice with salmon and tomatoes. Yum!

Wishing everyone a great start of their week!


Day 16

I am really feeling the programme is cranking up with basic strength+ this week. I now have to wake up a bit earlier to do the workouts. Diet front was 60-70% compliant last week due to a travel done in Singapore for a long weekend. I am back on the clean diet this week. Missing fruits for snack.... am I the only one eating veggies for snacks or is this normal for KB3? I find when I have the fruits for snacks, I can be more compliant especially when I start craving sweets. It’s more satisfying to eat a banana than a vegetable stick.

I hope everyone is doing well.


New year, new goals, (hopefully) fitter body. I had serious slippage on the diet front over the holiday season. I wasn’t even able to complete the last KB3 program end of last year. So here I am again, starting heavier but full of motivation. I wonder how long this motivation will last though 😅 hopefully until 90 days... Wishing everyone a great first week and happy new year to all!


Feeling the 🔥

I can’t believe it’s week 6 already and workouts definitely a lot more intense this week. I had to wake up earlier to do the workouts. My arms felt the 🔥 from the 21s. No pain, no guns 💪🏼

Have a great week to everyone!


Long weekend
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It’s a long weekend in HK and currently spending it in Koh Samui. I had a couple of glasses of wine and a bit of blackberry cheese cake for my indulgence last night. Keeping it healthy while on holiday. Maintaining the small portions.

I haven’t missed a workout this week, yay! And this weekend, I am fortunate to workout in this view (attached photo).

Tomorrow, cross-training I plan to swim.

Have a great weekend to all!


Breaking the barrier
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Third week was not a great week on the diet front. I have been feeling stressed out as it is end of the quarter. Nothing to worry about but for some reason I always have this anxious, jittery feeling every end of the quarter. I had a few glasses of wine last Friday with gfs I haven’t seen in ages. I felt down coming back home after having drinks. I felt really bad for drinking only on my week 3 and for letting my frustrations and cravings to win. I had to pick myself back up on Saturday. I ate clean and gave every rep a good burn over the weekend. The whole body was sore yesterday.

For cross-training, I did a 30 minute run on Bowen Road. I am glad I did that run even though I had to duck and dodge all the trees on my way (post typhoon). I always need to remind myself to keep moving forward even though I feel day 90 is still far away. I need to break that barrier in my mind and to stay focused with my goal.

Regarding weekly question, I can lose track of time when I am cooking. Cooking for me is like my meditation. I enjoy the whole process from grocery shopping until the very end when I know I have created something tasty.

To my KB3 team living in Asia, Happy Mid-Autumn Festival!


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it will be arms. It’s easy to spot when I gain weight, it goes straight to my arms. My bf always teases me, I am Miss muscles, but in fact it’s mostly fat right now. I will need to work hard on my diet to get leaner arms again.

It has been a super typhoon Sunday in HK today. It was a little bit stressful trying to monitor all of our windows. Thank God, typhoon is almost over.
*photo taken on Kennedy Road today

I got my workout in today after the typhoon calmed down a bit. I was not able to cross-train (I had to workout in my living room). It’s not fair for my neighbours downstairs if I do 30 mins skipping so instead, I did day 12 & 13 today (I missed two days this week). Feeling good after a longer session today.

Sunday dinner was a big bowl of salmon salad with jalapeño, tomatoes and avocado.

I hope everyone in HK is safe! Wishing everyone a great week ahead!


Hello KB3!
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Hi team, I live in HK and I work in recruitment/sales. I like to do Kenzai in the mornings as part of my daily routine. I find this helps me have a positive mindset when I start my day, plus, I love waking up for Kenzai breakfast.

I have done KB2, Chisel and Kettlebell programs this year. I had a month off in the summer and felt lost not having a Kenzai workout to follow. So here I am again, back on the Kenzai wagon. First time to try KB3. Looking forward to learning something new and meeting new Kenzai friends.

First full week done! I went running today for cross-training. Beautiful breezy weather on Bowen Road this morning. The whole body is feeling sore. It’s weird but I kind of miss this Kenzai sore feeling.

Wishing everyone a great 2nd week!


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K Bellz done! 

A little bit behind on the blogging but I did complete K bells last Sunday. I enjoyed working with the bellz and built some upper body strength back which is great for carrying groceries uphill to my apartment and storing luggage on the overhead compartment on a plane :)

Diet wise, I was not the most complaint on this program. I would say I was about 80% compliant. I enjoyed having fruits for snack again and kept the lunches and breakfast on point most of the time. Starting the maintenance this week until I decide on my next program. Thank you Kenzai team once again for an enjoyable program!


Another bad week

I’ve hit a massive wall last week. I got back really late on Tuesday evening from Singapore and this really threw my morning workout routine off for the rest of the week. I was so uninspired and super tired to workout last week. I felt really bad not having the energy and putting much effort last week. I finally got myself to one perfect workout today. Tomorrow is a new week and the 5th week already. Will make sure every workout and rep counts. Have a great week team!


Week 3 is not a perfect week. I manage to only do x4 days workout due to early mornings and late nights at work again. Diet has not been great too. I tried to do Kenzai diet and portions during the day but in the evenings in Singapore, I have had a few glasses of wine catching up with friends.

I will fly back to HK tomorrow evening, and will be strict on the diet front again. Workout should be more consistent again.

I still hate leg circles. I can’t believe it came back with the circuit workout today. Wishing everyone a great week!


Chisel to K-bells
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I am enjoying this new program so far. I feel K-bells is an advance version of Chisel. I am loving the shorter workouts this week. Good to have some weights back in after 6 weeks of mostly HIIT training. I am happy to see fruits back in my snack menu 😃. Hoping this will help me stay compliant.

Photo is of my favorite breakfast in the world - smashed avo on toast. I wake up every day for this.

I hope everyone is enjoying their week! It’s almost the weekend!


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Chisel, that was fun! 
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I can’t believe we are done with chisel. I truly enjoyed and wished it was a longer programme. I enjoyed the burst of energy needed in every set and this always left me panting and sweaty. Clothes are a bit looser and I feel my arms are firmer (my final photo doesn’t really give justice). I feel like a Wonder Woman every time I finish a burpee. I felt really good every morning I completed my workout.

The only thing I wished was that I can eat a fruit for snack. The tomatoes and carrots (my choice as this was the easiest to pack and eat at my desk) I had for snack didn’t excite me and I didn’t think they were sufficient enough to get me through the day which left me feeling really hungry in the last couple of weeks. I should have been more adventurous on the veggie snacks. I will be more prepared next time (I will do chisel again this year).

Kenzai team, thank you for another well curated programme. I enjoyed reading all the lessons and catching up with my teams blogs. You guys all looked chiseled! Very well done!

I am doing maintense now as I await for my next programme (likely Kenzai Body 3 or Kettlebells). I feel the need to keep going. Wishing everyone a great summer!


Final push

That new burpee one legger is a tricky one. I almost hurt my chin doing it so I had to continue with a normal burpee. I can’t believe we are already on our final week of Chisel. I am really enjoying the workouts but finding myself super hungry all the time. I miss the day time fruits for snack... keeping the diet tight this week for the final push but I am afraid I need to do another round of chisel (really keep my mouth shut) to actually get chiseled. Wishing everyone a great final week! You are all looking great in your photos.


End of Week 12

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