Yes , I did it ! GRADUATION POST
Finished KB 1 strong . Delayed by a day as I had to catch up on a missing workout and just did not want to do a half assed one .
Was traveling so could not write my blog .
What can I say ...
it’s just been a phenomenal 90 days which has been life changing .
My view of “being healthy” has been replaced by “staying fit”.
The family has been hugely supportive .
Living in Hongkong , eating out on weekends has been normal for us .
Since my wife and I birth joined KB1 , the kids have been phenomenal and not once in the last 90 days have they asked if we will be eating outside .
I have not just seen physical changes to my fitness level , but also better focus , clearer head , overall higher energy levels and a huge boost in self confidence .
In fact I have taken a picture of my flexed arm to remind me what the baseline has to be .
Making right choices of food - maybe not always but when the option is there , by just making a slight effort . Will not get it 100% right , but even if I can make a conscious decision and make a better choice 50% if the times , it is a huge shift .
Making friends with the skipping rope , the apple and boiled eggs . Now a staple whether I am at home or traveling .
Skipping clears up my head and eating crunchy celery and apply invigorates my mind when I feel tired .
After being on a “normal” diet and no exercise for 2 days , I ‘cheated’ and went back to my Kompliant diet and did the day 8 workout .
I am a changed person no doubt .
A big thanks to Kim and Ed who have supported and rooted for us right through and have pushed us just that bit more when it mattered .
Team hydra has been amazing and must thank everyone there to have been such great team mates .
Hope to see some of team hydra members in the next programs .
I have not been able to post updates for a while .
It’s been a hectic few days traveling around .
Must admit that I have not been able to post updates .
Will give myself a 1/10 for updates , an 8/10 for workout schedules ( missed one work out last week but made it by doing 2xX on Sunday ) , and a 6/10 for diet . Missed my workout today but will make it up tomorrow morning and will stretch day 90 workout to day 91 .
Have had 3 unKompliant days in the last 10 days .
Not feeling too guilty because i am giving my fullest to the cycle workouts and the skipping .
Skipping has changed my outlook of a cardio workout and I can see the difference it makes now .
This , compares to the beginning of the program where skipping was the most feared part of the routine .
Now , it clears my head and after 18 minutes I sweat and pant , but I feel refreshed .
It’s the dopamine high of skipping that makes me feel indomitable and incomplete the days I don’t do it .
Food - just being conscious of the choices and keeping a check / balance book mentally on non Kompliant days .
Looking forward to finish strong in 2 days .
Shall be signing up for the membership and hope to see some of you there .
Maybe kettlebell or Sculpt .
Question if the week is what do you plan to do after the program ..
The program has changed my perspective of what it takes to stay fit .
It’s hard but not difficult .
Before KB1 , it was tedious stuff like pulling weights , endless time on the treadmill ( I can’t run on the road due to a meniscus operation ) or swiming in summer months .
KB has made me comfortable with doing the exercises wherever I am , whenever I can .
Eating healthy has a new meaning and making right choices is easier now .
Have made 4 new friends for life . My jump rope , the band , and 2 round objects - the egg and King Apple .
Maintaining fitness has become a habit and after day 90 , it will be ME .
I will take a break and maintain the KB routine on my own .
Then I will go for the next Kenzai program.
On my 50th birthday , I want to do a handstand !
Hey Kim ,
Read your post and saw the video you posted .
This is exactly what I did 2nd half of last week .
Having crossed the 2/3 rd mark , was just starting to slack off . Missed a workout it on Wednesday ..... yes , was already tired by Tuesday with the extra reps and v sits .
In fact sneaked an indulgence meal also on Friday before the official indulgence notification was posted - complete with a glass of wine and dessert .
Friends visiting from out of town - just could not resist this time .
Thought I will confess Sunday morning and voila ! Received the hall pass for an indulgence meal - so what if I encashed it a day earlier .
Made peace with myself by putting on my Kenzai ‘mental armor’ , and did my carry over
What are some of the lifestyle changes ?
Some of the mindset changes that have happened in 2 months :
1. Staying fit has taken a new meaning and priority .
2. Exercise makes the day complete .
- Cannot imagine not doing a workout set every
day . Hope this mindset continues after day 90 .
- it’s easy to do . Don’t need to go out to a gym and
use equipment to remain fit .
3. Learned how to make correct food choices .
- it’s not so difficult to eat healthy if one is mindful
- a healthy meal is not necessarily boring . Some
interesting healthy choices also for non Kenzai family members .
It’s been a very fulfilling 2 months ...very pleased with the results until now .
Been on the road again !
Have to admit I have not been Kompliant this week and have missed 1.5 days of workout this week .
Feel like kicking myself because the workouts have been so invigorating and am seeing great changes in my body shape , muscle tone and definition , mood , energy level - etc .
Can actually feel and see a hollow spot below the plexus - been almost 20 years since I noticed that !
Still unable to get the required amount of good sleep . Hope that is better next week .
Food wise - gave in twice to Ostrich steak and Kingklip for dinner while in Cape Town .
I justified it by convincing myself that I am at least keeping it high Protein and high fiber game or fish .
The boiled eggs are still in my handbag bag and will serve me well for dinner on the flight back home 😇.
Wanting to get back into the rhythm and routine next week back home
Missed 2 workouts in a row last week and another one on Monday .
Not feeling good at all - Felt completely exhausted and let the body take a break .
Been a busy and hectic week . Started last week by splitting the workout between morning and evening . Getting home late from work , workout then dinner .
Meant sleeping close to midnight and up at 6 .
Body was falling short of sleep and shouted for help .
Back In the groove again .
Did my workout yesterday under cherry blossom trees in the resting area of Kunming airport .
Crisp , spring air and a fresh open environment - was lovely !
Went through it smoothly and felt really great to be back .
Why should I quit something that I am enjoying , It’s good for me , makes me a better person , makes my family proud and makes me look good.
Other than this , it allows me to challenge myself all the time ... try to hit the upper limit of reps , use higher resistance bands , sometimes adding an extra set of i was not satisfied with the 1st set etc.
I can see changes in how I manage time and an increased sense of self discipline .
Read the lesson today on belly fat and now inunderstand why the midriff is taking so long to go away .
Halfway through now and with another 45 days to go , so will all the extra fat .
Fighting to stay Kompliant .
In Dhaka for a short visit this week.
Carried my Kompliant survival kit for the flight and got some strange looks from airport security : boiled eggs , apples , raw cucumber and carrots for the flight 🤔🤔🤔🤔
Just thought to share my experiences of managing Kenzai with business travel .
Had an interesting few days in Indonesia - 4 days , 3 cities so had to plan some of my meals in advance .
With the current diet plan , dinner is a challenge from hotel room service .
This time around , I managed to drop into a 7 Eleven and a streetside fruit shop to get some supplies .
This was dinner 2 nights in a row , as I reached the hotel only at 9:00 pm , out in an hour work before Europe closes and just about manage to finish workout before 11 .
I bought some extra veggies and will be having it for lunch now on the flight back home .
It’s part Raw food diet , part Kenzai .
I thought it’s interesting how the mind adapts well when we put a challenge to it but with a finite timeline.
The same goes for the exercises that are getting tougher .
I feel that by the 2nd half of the week , the exercises are getting less clunky as muscles uses memory to do the reps .
What a start to this 3 month adventure !
So much has happened in this 1 month , thought I will put it all down .
* jump rope : starting off with single digit jumps before getting all entangled with the rope ...... to now jumping a few hundred at 1 go until the arm feels like it’s going to tear off
* crunches : the last sets and reps on the otter and the metronome . Can now feel my midriff has become flatter .
* the burn : bought the pull up bar and gave a try to the negative pull ups . Boy - were they tough for me !
The forearm muscles were making a weird tearing sound as I tried to do the pull ups . Felt like a rooster 🐔 after a while , as the Lats got a new workout .
Result : I could not extend my arms completely for 2 days ! Was funny 😄
* the indulgence meal : deliberated for a long time and then my wife and I decided to go for our favorite - fish in a bag . Loved it absolutely , but overdid it with the caramel lava pudding in the end .
Felt bloated for a day after that . Not a good feeling when the body feels lethargic .
* should attribute it to the sugar or the fatigue ? Still wondering 🤔
* workout times : I changed it to evening workouts last week to avoid getting late to work . Realized it just messes up the whole family schedule for the evening .
Getting back to morning workouts now .
* current diet : just when I had started enjoying the dinner , we now have a surprise .
Eggs and Fruits first and then veggies for a snack ???
Still trying to get my head around that one !!
- Have lost 5 kgs in the past 4 weeks .
- Don’t miss salt in my food as much now .
- Am able to curb the desire for sweets .
- enjoy the Taste of individual vegetables
- Do a daily workout
- Am able to make a meal for myself : ( could not go beyond eggs or a pasta before this .)
Who would have thought all this was possible , just a few months ago !
Love the feeling of extra energy and the bounce in my walk .
I can only imagine what it will be like at the end of 90 days .
So glad to be home the whole week , just as the city starts to gear up for a week long of feasting and festivities .
Also , Looking forward to a few days of holidays during the Chinese New Year .
‘‘Twas the season to fatten up in the past !
Let’s see what next week’s exercise plan has in store for me .
Set myself a reminder to buy the pull up bar .
Greetings from Indonesia.
That is where my travels have taken me this week .
Been able to hold on to the workout routine . Some days I do it all in 1 go ; others I do the skipping in the morning and the rest in the evening .
This week’s question : The hardest part - It has been timing the workout and planning around it .
It takes anything from 40 mins to 1 hour which makes a big difference to the breakfast plan ( specially in a hotel )
Have been loving the “burn” that kicks in the finals reps of each set .
Especially on the DaVincis and Otter. Legs feel more powerful after skipping and the body feels more compact and taut after the workout .
Need to save that feeling for the days when I think of cutting corners .
Will be turning 50 next year and my goal is to feel the fittest ever when I reach that milestone .
My wife and i are doing this program together and we can feel how proud our daughters are for us .
Food this week has been easier while traveling . Have my pepper mill and mixed herbs shaker always in my travel case , along with my equipment. Indonesian cuisine has a lot of veggies and they always have options of blanched veggies and steamed fish .
Also keeping a ready stock of fruits , carrots and cherry tomatoes for snacking .
Food generally tastes better . I am enjoying the different taste of the ingredient vegetable now , instead of the “whole dish “ as it was earlier .
Need to go a bit slow on the black pepper though . Tends to mask some of the more intense flavors like that of corn or beet root.
It’s been a great 2 weeks so far .
I’m Lovin ’ it 😝
This week was rigorous on resistance training .
Not just the workouts but mataphorically also .
Have been on a business trip during the 2nd half of the week .
* biggest lesson : don’t depend on the hotel chef to get your instructions right the 1st time .
* try to eat at the same place each day ... after the restaurant has been able to get it right .
* on the 1st day , had to ask the hotel restaurant chef to take back the steamed fish and make it again . He got it right the 2nd time and was quite curious how I could eat it . After that for the next 3 days it was only sea bass for dinner .
* 2nd day the chef made an amazing stir fry mixed veg and squeezed in an orange right at the end to provide and intense flavor and give a bit of a gravy . Yum !
* getting the protein right while traveling is a challenge .
* most restaurants keep pre marinated meats and may not have just raw fish or chicken .
* finish the workout whenever you can because the next day’s meeting could take longer ... on Thursday did my skipping as soon as i checked into the hotel and did the balance before dinner . Friday i woke up late and just could not work out in the morning . Work finished late , had dinner and waited 2 hours - I actually finished my workout at 11:59 pm . Felt like Cinderella whose skippinng rope will chamge into jelly .
* keep fruits , carrots and cucumber handy . Lunch is the toughest - specially if a business partner invited for lunch - in southern india its usually the traditional meal . ......And then Telling the host you are not going to eat the awesome food they ordered .
😬 had some awkward moments when I felt my explaination did not seem to go down well .
Managing Flight delays , transfers and trying to figure out what to eat at the airports .
Not really the best place to get a Kenzai meal .
Had to skip the chicken / fish because just could not get anything suitable .
Alsonnext time I should carry my own pepper mill and lime with me on the flight .
Been a busy start to the week .
Monday I was late to to work as the workout this week takes longer .
Managed to figure that one out today by breaking the workout into 2 parts : jump rope before dropping the kids to their bus and the rest after .
Since getting back from work late , I have been having only noodle soup for dinner 2 nights straight .
Don’t get me wrong - I love noodle soup for dinner , specially at this time of the year in Hongkong .
Just needed to do better and not make only the one stop dinners .
Pushed myself to make something different last night and voila - my new happy meal 🥘!
Now Have enuf chicken left over for my lunch to make a burrito roll .
Here’s one for the app / website developers .
You have the timer icon in each exercise schedule .
Is there a way to just connect that to the Phone’s timer app ?
Then I just need to hit that 20 or 30 sec icon each time instead of toggling screens / apps .