Ward Willis

Ward Willis

Kenzai Member
Head Trainer
Ugh, I forgot the Carbs!
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I have been wondering why I am so hungry today and it just hit me like an ax.

I forgot to bring the carbs. That is like 200 plus grams for breakfast and lunch of bread-i-greatness that I missed.

I had been starring at one of my students eating a yogurt in my classroom like an angry wolf and now I know why.

Kids are resilient right? With the beard I do look a bit fierce.


Shut Em Down!
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The PCP workout is most def helping me on the basketball court. I am just more fit , quick, and my lateral movement has improved. Additionally, doing the work has promoted more self-confidence in my ability to make plays.

Good clean fun.


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Dear blog. How u?

Me, I am pretty good.

Yesterday was a travel day reuniting me with extended family. Blog, I don't know about your family, but mine is a bit messed up. The increased stress level found me reaching for my first beer of the PCP session.

I was able to avoid any other serious derailments, however I did skip the skipping due to the increased knee pain associated with 6 hours of car travel. The knee is feeling good after rest, ice, elevation, more ice, and the viewing of a bad meaning good action movie. Silly dialogue, increasing body counts, absurd premises, and explosions are a sure fire cure for exorcising family and PCP related demons.

I have just completed checking out the coming weeks fitness program and have to face the reality that I may need to set the alarm for 4:45 am or move my workouts to the afternoon. I am a morning guy, but have noticed the need for increased rest due to the program.

The beat rolls on...and it is snowing big lovely flakes. Cool.

Bye blog.


Beer-less in Maine

"You Look Good Dog"
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Every Wednesday morning I chase this beastly wrestling coach around the basketball court. After playing he mentioned that he thought I looked stronger and more fit. Especially in the chest. Hollar!

Thank you PCP.

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Dear Leo,

You were a most accomplished individual. A painter, sculptor, mathlete, and inventor. I have always been an admirer, until recently. As part of a fitness routine I am regularly completing an activity called the Davinci. I can only assume you had some part in the creation of such a perfectly challenging activity.

Now, it is not everyday that I pick a fight with a deceased cultural icon. So you should take this very seriously. I assure you that my scorn is not for you alone. I will be sending similar letters to Francis Bacon the creator of the pull-up, as well as Rene Descartes the creator of the sit-up.

Gentlemen, you have been warned.



$@%*&%$ Knee Pain
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Excuse me waiter I would like some chronic bursitis with a side of jumper's knee. Thank you.

So my right knee is being difficult. My integrated medicine Doc pal insists I need to rest/ice more frequently. I was reminded of this fact on Saturday when my knee went pop mid-Rocky (I was jumping rope like a champ sans knee brace which was stupid).

The upside is I was reminded just how important my knee brace is and when in use I can complete the PCP related exercises without much pain (without the wrong kind of pain as I am feeling the muscle burn for sure).

Roll on PCP. A very happy week three to all!

The Sounds of PCP
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Oh the music of PCP.

Grunts, exhalations, sighs, and the thud of my body hitting the floor once my chest and biceps are exhausted at the end of a session of push ups.

These are familiar to all of us I suspect. But I am curious, as a fan of a variety of musicians and sounds, about what people are listening to in an effort to remain motivated set after set?

Oh brave and attentive coaches, what were you listening to get you through those super sets?

Hollar back if you wanna and let me know.

I am opting for a diet of ska and rock steady.....The Mighty Mighty Bosstones: A Devil's Night Out, Catch 22: Keasby Nights, and The Heptones: Night Food.

So let's hear it PCP.

What is keeping you fired up? Post links if you got 'em

The Dark Side
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I wanted to take a moment to acknowledge my shadow self.

There is a part of me that loves booze, donuts, and cookies. And often I am disappointed with myself when I over-indulge. There is another part of me that is deeply motivated to be healthy and well.

Alas, this morning I ate an oatmeal raisin cookie. As you all know, this is not part of the program.

Additionally, it is the first bit of refined sugar I have had since PCP started.

Ultimately, I am good with it. In the past it would have been six and I would have been sad.

Consider me focused! Roll on PCP and pass the egg whites!

Break Like the Wind
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Not to be altogether uncouth, but I have more air in me than the Hindenburg. Red meat and I are not yet friends.

Last nights dinner - pan fried beef, an entire chopped onion and ten garlic cloves cooked, with long grain brown rice and hot sauce - was tasty but continues to echo within.


Feelin' the Love
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I am a St. Valentine's Day baby (born on Feb. 14th). In the states the day is a commercialized celebration of love (I will leave it there as this is meant to be a positive post not tipping my hand as a quasi-political radical). The point is, I would like to say thanks for all the words of support from the likes of Andrew, Amy, and Sir Thomas the Muscle. Much love. Right back at you.

In culinary news, I am celebrating this bliss with a breakfast of three eggs, enough spinach to make Popeye cringe (I am strong to the finish cuz I eats me spinach...anyone?), and some steamed beets. Olive oil and white balsalmic help the medicine go down.

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See title!!!!!!!!!!!

No doubt this is a natural reaction to this process. As my students would say, "It is on like Donkey Kong."

The White Stuff
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Fresh snow this morning on the east coast of these United States. I am itchy to make some turns in the soft stuff but will have to settle for a trip to Boston to catch up with my beloved Boston Celtics.

I was super close to choosing Celts point guard Rajon Rondo as my inspirational picture (Danny Macaskill got the nod by a nose) as the dude is tuffffff as nails.

I am feeling really good. My head is so clear and my emotions are very steady. I am experiencing a bit of trepidation related to another dietary shift (Day 8 looms), but I am strong!

Like a Lion
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What would you like to tell the world?

Yesterdays sets were a breeze though I struggled today with the 4th set on push-ups completing the 6th, 7th, and 8th reps on my knees.

Additionally, I am a bit peeved at my wife. She picked the wrong time to purchase a cast iron dutch oven and perfect her sour dough bread recipe. Hot fresh bread and lots of butter, too good. Dang, I gotta stop even writing about it (fruits and veggies la la la fruits and veggies!).

Fruit vs. Monster

What would you like to tell the world?

I was just suddenly attacked by the Sore and Hungry Monster. A most foul and unexpected beast. Fortunately, I chased it away with some tropical fruit.

Slow n Low
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What would you like to tell the world?

Doin' good feelin' good. I am trying to take a relaxed approach to the dietary shift and really working on slowly enjoying each bite. Something I have not practice for some time.

End of Week 7



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