Swanand K.

Swanand K.

Kenzai Member
Reboot Week 4  

First up , on QoTW I have made a simple rule for myself ‘ I will work out everyday’. I have realised that most times I get the workout in, I get the diet right and there are attendant benefits of more energy , more optimism and a general spring in the step.

Happy with the Reboot outcome - I managed to get all 28 green ticks and diet I would say was somewhere between 85 and 90%. On results, I lost about 2 kilos but here’s what suprised me. Based on the reading of a rudimentary handheld fat monitor , I seem to have lost about 2.6 kilos of fat - is that even possible in four weeks or just a freak reading. ( Please please tell me its legit :)

We have a big festival season round the corner here in India and I want to navigate that with mindfulness without compromising on the social aspect of it which is the real fun. I intend to self-administer a 90 day program ( a first for me) and see how that goes.

Good luck team. Wishing you all greater heights in the journey of fitness !

Reboot Week 3

Another good week in the books. Cravings made a strong comeback attempt in the middle of the week ( the lesson was quite timely) but was able to stave them off. Missed workout on one of the days but could make up on the cardio day.

I tried the hand stand push ups and managed about 5. That is one hard exercise - more than the shoulders I worry about point of no return and landing on my head. Asked a gym trainer to help today and was more relaxed.

I have a different throwback picture. It’s from about ten years ago - when eating right and exercising were nowhere on the priority list. I don’t want to go back there ever again !

Good luck team - last week is here !


Another decent week in the books. I have been tacking on some additional cardio along with the exercises and its amazing how my run speeds and timings have improved over last few weeks. I try and not weight myself on the programs but I guess its only human to need some quantitative validation that your efforts are not in vain. My sub 30 min 5k did that for me today.

Here’s the out to lunch photo. Roast Chicken and multigrain bread, sauce on the side, lettuce salad instead of fries and lime and soda. Proud of myself. ( Realised that the veg portion is short and had to re-order the salad)

The one exercise that I don’t really have a hang of ( no pun intended) is hang-time. I never came to grips with it even in Sculpt. I subbed it with Burpees today but any pointers on how to get this right will be useful


Good week 1 in the books. It’s (not) funny how much non-compliant stuff creeps into your maintenance diet while you are convinced that you are eating clean. I realized it as diet got really clean this week. Looking forward to three more weeks of clean eating and daily working out. Good luck everyone.

Here’s a pic of my usual workout place - the apartment gym. Totally deserted on a Sunday afternoon. There’s something really badass about working out alone in the gym.

Not really 'graduating'! 

This is definitely a much more fast paced program than what meets the eye. Once I missed about 7-8 days in the middle, I couldn't really catch up but something's better than nothing. I will possibly do another week of the program or repeat it next year. Good luck everybody !

A better week than last but still not able to go the distance on distance run. I managed just about 7k today ( versus 11 k required) . I will probably do a week more after the program ends to get to the 10k run. For cross training got on to the elliptical cycle after a long time and that was fun. Many years ago when I had a back issue that was pretty much only cardio I was allowed and that too at quite low resistance but with Kenzai jump rope became my go to cardio. So it was good to be re-introduced to an old friend.

Good luck all - just a week to go !

Prodding on

I am doing this at my own pace - not that I like it that way but I think it's a good lesson in prodding on when circumstances are less than ideal. I could do the strength work last week but the best run I managed was about 5k in 35 minutes. Today I did about 5.5k in 40 minutes - not a blistering pace and quite off the distance runs prescribed but I opt to look at the bright side. These could have easily been "I am recovering" Netflix and pizza evenings but am happy that I am offering at least some resistance :) Good luck team - am cheering all of you on as this gets to the business end

I started Run 10K straight after I was recovering from a shingles attack but turns out the body hasn't fully recovered and the exertion caused some marked weakness and lowered immunity caused some viral attack. I have consulted a Physician last week who put me on immunity building and recovery fluids and having not exerted for better part of 10 days, I feel renewed. I know its a big gap but I don't want to sign out as this programme allows you your pace of doing things for most part. So I am going to pick up the threads from here and start the gradual journey upward . Good luck all !


A decent week in the books. Got a break in the rains that allowed me to run outdoors for the distance run. Quite slow on the start but am not complaining as I hadn’t run a 5k outdoors for three months or so. In questions of the week

What intimidates you about running ?
I have grown up playing a lot of ball sports where your skill-set with a moving ball or what people call ‘ ball-sense’ is quite important. At most ball sports the bigger skill is not to generate momentum but to control and channelise it. That’s where running could not be more different. You have to almost entirely generate the momentum on your own through a combination of body and mind and that sometimes is a significant drawdown on your will power.

What intrigues you about running ?
After most good runs, I get this great feeling as if I have cleansed myself. I feel lighter on my feet and generally in a positive frame of mind and that typically spills over into at least next few hours. I know there must be a scientific explanation to this revolving around chemical releases etc but this part of running ( post-running) actually intrigues me - how this is an almost fail-proof pick-me-up.

Good luck team. Let’s do this together

KB 2 - A Tale of 10 weeks and 3 weeks 

I would say I had good 10 weeks and things went downhill for last three weeks - combination of travel, work pressures and the flu. But I look at the bright side of things i.e the good 10 weeks and now that things seem to be on a more even keel - I hope I can get back to regularity. This as always is a journey with no full stops and that's probably the best part of it. Tomorrow is a new day ; so long amigos ...until we meet again !


After a whirlwind back home now and see clear 23 days ahead of me. I want to give this my best shot. During travels, diet didnt blow out but timings were erratic with large gaps between meals. I managed to do at least some cardio everyday but couldn't manage the full workout on all days.

Was just reminded today how good a full workout feels - hoping to max the final stretch. Good luck team !

PS- Ok, here's the smoking gun from cheat lunch !


I am embarking on the toughest 9-10 days of the program. I am travelling to Europe and Latam on work with meetings all through the day and multiple flights. The return flight to Mumbai is going to be 30 hours plus including layovers and I miss full two days in transit , including the time loss. I am not thinking too much about this - jump rope is packed in and I am going to focus on one day at a time.

Decent last week and managed a good run on the treadmill on Sunday. Its started raining here so options for outdoor cardio are reduced. The diet is getting a bit tiresome now especially the dinners but I know this phase - there is light around the corner :)

Good luck team !


Another ' punch the card' week in. Managed six and half workouts and generally on point with diet. Went out for curry dinner one night as indulgence and boy, did I regret it. Not only did I not enjoy the taste neither did I enjoy next 24 hours. To be sure this is my regular joint that I have eaten at and enjoyed a zillion times but last week the flavours and spices were a bit too much. It was like taking a guy used to mellow lounge music straight into a blaring discotheque. I had a splitting headache next morning ( am assuming related) and thats where the half workout came in.

There are lot of lessons about the valley but am not feeling it right now. Have become almost unemotional about this and dont know if thats a good thing. The only emotion I encounter once a while is impatience when a see that stubborn belly fat.

One thing that got me from Day 47 workout was crab walk after three triceps workouts - i could barely manage one 30 sec walk. Isn't crab walk after triceps a bit too taxing - was it there by design ?

I ran for the free cardio and is it sticky or what . Last five minutes stretched for an eternity. Got some conference days this week and Grok may growl but I hope I can keep him on a leash. Good luck team - here's the business end of this !

KB2 Week 6 Review

A much better week in the books with all workouts and diet pretty much on track. Had a couple of small things creep in but no big blunder. During a K program, I consciously cut down on the social engagements and sometimes it feels a bit paradoxical - you want to be out and about when you are looking and feeling good but that sets you back on your journey of looking and feeling good. May be a discussion for another day

With apple dinners - am ending up having two apples most days. Mid-morning thats the most handy fruit to have in office. Hope thats not a no-no

Lindsay's trainer shout asked about a ' little victory ' in recent times. I would say my skills with the jump rope. As I finished jumping rope for 18 minutes yesterday without a break, I remembered my wild jubilation ( including hi-fives) when I managed to do 100 jumps in one go. This was about three years ago. I dunno about other things but I have found a new fav cardio for life :)

Good luck with Week 7 team - we cross the half way mark soon !

This has to go down as the worst week of the program thus far. I cringe when I make excuses but here is the truth - I had to fly out to Singapore last minute and was holed up in a windowless meeting room for almost 9 hours for two days and for some reason I find it more draining than an hour of serious exercise. Missed two workouts in the process ( covered the third missed one on Sunday - I know not ideal but...) It was my birthday combined with a farewell in office so some alcohol crept in . So diet hasn't totally derailed but was erratic - I would have under-eaten on overall grams but the composition was far from prescribed.

Back on home turf, I am wanting to absolutely slam this week - both workout and diet wise. One and half days into it - am at 100%. Hope the streak continues. Good luck team - we are in this together !

End of Week 4





Kenzai Body
Kenzai Body

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Kenzai Run 10k
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Kenzai Chisel