Rouella L.

Rouella L.

Kenzai Member

I stretch and stuff my face with my Kenzai breakfast. I have been enjoying the stretches provided every after workout. This is something I don’t do as much, so good reminder to stretch more, breath and maybe do a hatha yoga session this weekend.

Speaking of breakfast, what does your breakfast look like? Here’s mine which is very simple, loaded with sweet and juicy bell peppers. I need inspiration for breakfast.... #favoritemealoftheday


On this beautiful winter day in HK, I opted to go running on Bowen Road for my free cardio. I had a slow start but I got into the momentum after about 9 minutes. I always find it harder to run on the road (compared to treadmill) but I am glad I did that. My goal is to improve my stamina and endurance level. Week one full work out ✔️ I am even more in love with HK and my new neighbourhood after this run. Looking forward to doing this again next weekend.

First week went well so far. Not a drop of alcohol this week. Stocked up my fridge with loads of veggies, meat, fish and fruits. I cooked most of my food this week except for 2 lunches where I had to eat out with a client. Don’t worry I ordered sensibly - salmon with spinach, pine nuts and loads of garlic, noodle soup without noodles (last salty meal).

Back to Sunday food prep.... have a great week ahead guys! Only 83 days to go! We got this! ;)

Day 2: Wall sit!

45 seconds this morning felt like forever. I am enjoying easing in to the KB2 workouts looking at I haven’t really worked out in the past 3 weeks. Today was probably one of my fastest 10 minutes jump rope at 8 degrees Celsius morning in HK. Stay warm HK peeps!

Back on the rope...

And it feels good! I started early this morning and felt great getting back into this program. I enjoyed eating everything I can in the last year and a half. Time to look after myself again with yummy, nourishing food. Wishing everyone good luck and a Happy New Year! Enjoying skipping!

Over and Out 

I lost 2kg and gained the habit of doing my skipping every after workout. It's my little win! Thank you.

Day 87 - 7s weekend

I was tempted to go, but talked myself out of it and sold my 7s ticket instead to a colleague. I resisted the temptation to burn the liver big time. Last big push! Good luck to everyone!

Day 75 - I am still here!

Hey guys I am still around. Sorry I have been on a holiday last couple of days for Easter in Samui with friends. I crashed my friend's friend 50th party and alcohol might have been consumed... 😁 I worked out for one day before the big party and a Muay Thai session under Thai heat. Food wise, I must say that was not my best weekend for Kenzai. It was a proper holiday. I am officially back on the horse today! Nutrition on point + worked out after work. Managed to get in full 8 hours of sleep last night too. Back to clean eating this week. Have a great week all!

Day 61 - Scoop push ups

In a very male dominated gym like my gym, scoop push ups has been getting a lot of stares and confused looks from my beefed up trainers. Downward dog is so good for your body!

Wishing everyone a cracking week! Less than 30 days to go! :)

Day 59 - Training smart

The beginning of last week has been extremely stressful at work. I arrived at the gym half dead at 7pm on Monday feeling guilty of leaving work and feeling really low. I could not perform at all. I have been having Monday blues recently. Not sure if anyone of you have heard this? I've never had this before but I guess it's the thought of starting a busy week again makes me sleepless on a Sunday night. This made me think of changing up my workout schedule to be able to swim through this current wave of stress, but still be able to perform well and hopefully achieve my desired result. I will not workout on a Monday, instead I will sleep early. Go strong on a Tuesday-Thursday workout and then Saturday and Sunday. I find that I perform very well on my weekends. Boxing punches are more powerful, lifts have better tension and form. I have better concentration and focus. Yesterday, I felt great doing all the workout in almost perfect form and tension. My trainer was happy and I was happy. I did kenzai after the workout and felt like I still have a lot more energy after that workout. It was too long but it was all worth it. So this week, I will train smarter, understand my body better and try to keep the stress at bay.

Have a good Sunday everyone!

Day 51 - Danang

Hi from my current gym in Vietnam :)

I am in Danang with colleagues for a long weekend. The great thing about Kenzai is that I can workout pretty much anywhere with just a jump rope and resistance bands. Worked out done after breakfast. Now off to the beach.

Wishing you all a great weekend!

5 days off

Hey guys I am still alive, sorry for radio silence. I was not feeling well beginning of this week and was feeling weak for a couple of days. The weather in HK has been up and down and my busy season too, so I cannot afford to be sick. I took 5 days off from workout but not from the diet. I kept it clean except for last Thursday and Friday night when I had to go out for dinner with family who left last night back to the UK. I had 2 glasses of red with them. I don't feel bad doing this because I know I need to live a life and enjoy certain moments with important people in my life which is family.

I finally got back on the horse today. Eased in with a boxing workout. For some reason I felt stronger than usual, punches were more powerful (I usually arrive half dead without much energy). It must have been the 5 days off and a good night sleep. Tomorrow the plan is an early morning bootcamp. This weekend will be kept clean and healthy. I need to catch up!

Have a good weekend to all!


Here is a photo of a traditional CNY dinner at my friends place. Yummy food all cooked by my friend except for the abalone which cost her two arms and a leg. I have no idea why the Chinese love abalone so much. The black stuff is apparently considered very lucky and you have to eat a lot of it if you want more money for the new year. And so I did. It's called 'Fat Choy.' I got fat after this meal for sure, I wonder if I can get rich now...?

Diet hasn't really been great after this dinner. I had a couple of indulgences here and there since the whole week was all about eating to be 'lucky' and to be with family. I did not have any of those Ferreros though. I resisted. I did have two 'tong yuen' which are these glutinous balls with yummy sesame inside cooked in ginger and sugar soup. I felt lucky eating this yummy CNY balls. But yes, it has been a challenging week to say no to friends and family visiting town. One thing for sure, I managed to stay active. I mixed it up with boxing, bootcamp, weights and a 3 hour hike + Kenzai, of course. Please tell if I can be absolve of my CNY sins? I got back to clean eating since yesterday.

Day 25 - Monkey New Year

Workout done early morning today . I went to bootcamp and we did loads of skipping and squats. I think we did about 170 squats today. Feeling so good that workout is out of the way! Great to know today is indulgence day too :)) I have been waiting for today.

Wishing everyone a successful, healthy, happy new year of the Monkey! Kung Hei Fat Choy!!

Day 18 - Cravings

I was craving badly for a chocolate today. You know that feeling of cold, grey winter February weather in HK, and Monday blues. The whole day, chocolate and cafe mocha was on my mind. It's terrible. I decided to pick up lemons instead to try to suppress the cravings however, I almost got drowned in a wall of Ferreros while I queing up to pay for my lemons. Worse 2 minutes wait of my life today!! It's CNY in HK and gold chocolates are just all over the supermarkets. Gold is the color of money and luck so every CNY we have to eat a box of Ferrero (just kidding!! That was just my own made up CNY tradition). Ferreros are one of my all time favorites... BUT I cannot eat them right now due to Kenzai. I wonder if this will affect my luck in the new year of the Monkey... ? When is indulgence day again?? Day 25 did you say?? It better fall on CNY holidays please!!

Anyway, the point of getting a lemon was to drink it with hot water. I usually do this when I am trying to get over a craving. I have been trying to do this every day recently as I am trying to alkanize my body. They say drinking lemon with hot water can help a lot with firing up digestion, weight loss, and inflammation. So here is a little tip for you guys in case you are not doing this yet. This helped me fight the urge to buy those gold chocolates today. Lesson of the today: surfing the urge!


I am still here but I have been busy with a friend visiting town this week. To be honest, I haven't been working out every day this week. I worked out x4 times this week if I can count a 1.5 hour hike up the Peak today too (as maybe cardio). I have been doing a combination of boxing and strength training + Kenzai workout at the end of my sessions. I discovered boxing and I really enjoy it. 25 mins of jump rope was too long though especially after all the workout. My calves were on fire!

I don't want to stress out too much about not getting all 7 day workout done like the first time I did Kenzai. One thing I know for sure, I need to keep an active lifestyle so I have been doing a lot of walking and whenever I know I cannot take in a workout for the day, my diet is kept perfectly clean. Rest assured, I have been on point with the diet and nutrition.

The real challenge is resisting not to drink when you have a friend visiting town. FOMO can easily creep in and it's not funny sometimes. It's not always easy to justify why I am doing Kenzai to my friends (second time around), so I figured I should just stop justifying anymore and just keep drinking my sparkling water. Keep the focus on the goal.

End of Week 12





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