Day - 90 First step - done - whats next....

I think it is a quote from Mao, that a trip of 10,000 miles begins with a 1st step. Well we just now finished our first step, 9,999 more to go, however they do not seem intimidating nor long, I can easily say bring it on.

Thanks are in order, first to Patric for creating this great program, my team mates - Will, Sara, Haley Louise and Grace for the support and inspiration, and to someone who does not even knows me, Renfiled Kuroda who's blog post lead me to this great project.

I was active but not fit, I needed to lose weight but everything I tried, mainly rationing my food intake, worked for a limit range and easily got back. I know what I was looking for but did not know where. I needed a program, cohesive, something that will be for the long run, something that will change my life, will change the way I live.

The changes just from 90 day are amazing, but the fundamental changes are even more amazing for me - eating right, good food that is accessible, tasty and healthy, more important control and planning of eating and drinking. I think these 2 are the most important things I gained in the program.

The workout program is a GREAT program, the tools are simple, they are portable (as I needed to travel few times within the 90 day, training did not stop)  and can be done anywhere, I jumped rope indoors, and in the HOT and sweaty summer we had here in Japan I could put on the aircon and survive.

In order to succeed in the project, as well as other parts of life you need to be patient, trust the program and JUST DO IT.

Results
Starting:
Weight: 70.8Kg
Body Fat: 27.9%
BMI: 26

End:
Weight: 62.5Kg
Body Fat: 22.2%
BMI: 23


Some pics:

I just got these pants in HK in week #1, they were not tight but some slack, but not like this:

Now if I do not hold them this happens.....

2 days have passed since the end of PC project, I had lots of fun with Patric eating lunch a Pizza and beer, there is nothing like a cold beer in hot Japan. I missed it allot.

As Patric advised I kept away from workouts for these 2 days, but I feel my mind and body asking for it. been to Aikido instead, git my ass kicked in a different way. I assume I will rest another day and restart.

Food wise I am still eating like within the program but with less fuss, I can not give up the breakfast of PCP, but added a glass of wine and some other Small foods to the menu, do not feel yet a need to go wild on foods I did not eat the past 90 days. I am sure it will come, but I am more motivated now to keep on working and progressing.

Ilan

Day 90 - not the final post yet

Today I went down to Patric jedi layer for the final workout and 90 day's PIC.

I did not have breakfast as I wanted to be the least full for the weigh in, I did not even had coffee. Well the workout was a good challenge good sweat, and walla finish. took the pics that I will post in a later post, and we both headed down to have lunch.

I picked up Pizza as the main theme, and with a clod beer it was heaven. got back into Tokyo, worked online from Starbucks, was able to close one of the deals I was working on but not the second one. and headed down to the Dojo for Osawa sensei practice.

I worked with a 74 year old slim and 3 times stronger than me, Japanese dude. He kicked my ass but we were smiling all the way.

I got back home and craved for the breakfast set I usual eat (Egg, Tortilla, and steam Vegi ( so i quickly scooped it up and down the hatch, I love it.

Off to sleep and think about the summery post I need to make.

Way to go team BadAss!

Ilan

Day 89-90

It is actually 00:39 so practically we are at day 90.

Today was as expected, one of the projects I was working on will be delayed, and the other project is hanging by very risky, without them it will be a very bad quarter, one of the worst I ever had. As Patric mentioned, I could be hacked but at least I will be in shape.

I was able to jump rope today, but could not do the supper sets. was early to work and we had a entertainment to customer at a small place.  I know we were going there so instead of lunch I eat dinner portion at noon time so I could cope with this Dinner.

Actually the food was not much and part of it was salads, I had 1/2 beer and the rest of the evening was water. since my guest were drinking Shochu mixed with water they could not tell the difference, they got drunk and I was happy.

Tomorrow, well today actually, I will be off to Patric place to take final PIC, can not believe we made it so far, and way to go team BadAss we are all at the finish line...

Day 87

Today was a relaxed day, slept late, and simply taking things easy. I needed it.

Food wise was a very good day, almost no sweet craving, and healthy food all the way.

Workout was hard, mentally mainly, reached failure on the sets way before the target number. it was not pain failure but stuck in motion kind of. the thing that worked best was the jump rope, done 25 minutes today.

I feel the stress and the erosion of the reaching the end of a target step. 90 days is just a step, it means nothing, Tuesday Sept. 28 has no importance of any sort, but it there in my mind, as if something will happen thereafter. In the workout today I think it played a role in early failure, what will these additional 4 missing pull/push will contribute to the 90th day.....mine was setting it self up to failure, well it worked. I always say I am thinking too much, I wish I had an off switch somewhere.

Off

Day 86 Super sets

What a change in workout. I had a great workout, I had no power to.

Today some small progress in the work, not some thing that will make my day shine, but progress is good. I hope we make it.

Jumped rope for 21 minuets than stated the supper sets. last 2 sets were hard code just as we like it. however it is very refreshing change from the routine we had so far.  the abs were hard Vsets I could manage to fail at 30sh and less, but plank I could not finish 60 sec. I like it. but lets see how stiff I am going to wake up tomorrow. thank good it is a Sat. tomorrow, can sleep some more.

Was a bit more hungry today, and had a craving for sweet, a tea spoon of chocolate spread took care of that, again I see the level of control PCP gave me to decide how far and what I would like to consume, before it would not end and 1 tea spoon.

Day 85

Thank god that today was a holiday, I needed it. Dropped the kids to their school bus in the morning, than put is a few hours of sleep to catch up.

Food was all pure PCP for me. I like how it feels when you are 100% eating the good stuff. Not that in other days I do not eat this way, but when you have the time and the control you feel it better.

Work out was good, done 30 minutes jumps, in the shoulders set I got very winded, than the inspiration image came to mind, I imagined I was in Osawa sensei call and he sees me do the workout, it helped to finish the sets I would otherwise fins any excuse to give up early. first time it happened to me, just like Patric said it would.

I am still not over the stress from work, but I an not thinking about it now. It is lurking around waiting to jump back into my mind, I can smell it. I hope to have good news tomorrow.

Day 84

Yet another long day, but tomorrow is a holiday in Japan and I will be able to get some rest, I hope.

Things at work are very tight, I am waiting for 2 customer to place their PO, and like all things being Japanese the status of that is not clear, will it come in? on time? delay? cancel? I am at the end of my rope here. If these 2 does not come in for any reason, this will be the lowest Japan ever was. I am cough is circular thought what can I do, did I do everything possible? what will happen next quarter, and again round and round it goes.

As you can see my mood is down. At lease I was able to get to the Dojo on time and get a workout and practice with nice people. after that a few Israeli guys visiting and 2 Japanese went out to small Dinner, I had a small beer, and watched out for the food I eat.

Go back home at about 23:00 done the workout + 8MA

It is now 01:00 and I am trying to relax and get to bed, but still the pressure of work does not let go. I could really use a good strong drink now....

Day 83

One more week to go!

Sartign from the end, i decided to switch today's workout with tomorrow, I already done 28 minutes jump rope this morning, and I am so dead now my workout will be miserable.

Got to work today after I prepared lunch at home, so food wise it was pure PCP the way I like it! I think it is a key to any activity but for health and diet, planning in advance is gold!, prepared chicken rest slightly grilled and cooked in fresh Orange juice, I also mixed the remaining juice of the pan with some yogurt to spread on the tortilla+Steam Vegi+chicken - yummy. will do that tomorrow as well.

I was able to rush to the Aikido dojo and take the lesson from Osawa sensei, it was intense, hot like hell, and I was exhausted at the end. This time i felt my ankle very sensitive, I think from the jump rope, I was painful to roll over and rise up standing. Nothing to stop the practice nore the workout, but I think I over done it a bit.

Back home now after a few conference call with home office, the end of the Q is here, lost of loose ends to close and bring the $ home. therefore the reason to switch between the workouts.
Night you all

Day 82 Hart burn

Holiday went quick, some work, some leisure. For lunch I decided to steer from my usual lunch (tortilla, Chicken breast grilled with Balsamic, and steam vegi) and cooked couscous with Tuna, garlic and tomato, it was nice, very filling but a few hours later I got hart burn.

pre PCP life for me was a daily hart burn, I used to chew the Tums every night, regardless of what I eat. since the first day of PCP I did not have any, that was the best proof of how good the PCP system is for my health. Today was a reminder.

I done the rest of the workout, the abs were the worst ever, by back was stiff and I could not lift my legs, could do the planks but apart from the first one, could not stay for 1 minute even. the Hart burn did not help there as well. I did manage to do the 8MA and crushed down.

I think I mentioned it before, my mind is playing tricks on me. we are just a bit more than a week form completing the project. this is the most dangerous time, allot of car accidents happen 5 minutes from home, after a long drive you almost feel at home and let your guard and attention to go down. same here my mind is telling me, you nailed it, you learned how to live , eat, workout the right way, you can have a glass of red wine (that is the latest craving), I almost found myself going to the supermarket in the wine section, to pick up something (I kept a home free of wine not to be tempted), need to focus.

In Aikido each drill is completed when the attacker is thrown down, so you get thrown many time, you learn to pick your self up and continue. the same when you are the one to do the technique, sometime is good sometimes it is bad, the attacker just keep on coming and you continue, all this is a long way to say that tomorrow is another day....

Tomorrow I hope to go to the Dojo for my favorite teacher.

Day 82

Jump rope is down for today, logged 25 minuets, new PIC are up

Day 81

I had the time this morning to jump rope before we steeped out to a Park near Tokyo we never visited before. jumped for 30 minutes, tried  to follow up Patric suggestions to be light in the jumps, and keep the shoulders tight, was great.  Always the first 5 minuets as I am cold I get tangled allot, than mid way it runs very good, I get tangled due to shoulders or hands fatigue.

We spent the whole afternoon in the park, there were lots of attraction for the kids, it was a fun day. Get dizzy a bit since i did not prepare lunch, so eat a quick hot dog, that put me straight until we got home and I eat Lunch instead of dinner.

The evening workout I hit failure on the Davinci (around 18) , and shoulder press (around 15), need to improve. Abs were great and I added 8MA that was heaven. I just love the 8MA, it is diverse, challenging, hard, but doable, at the end you can really feel your system tight and working.

Tomorrow is a holiday here in Japan,  but the kids have school, so I will be dropping them off int he morning and will have plenty of time for my jump rope with out them criticizing me every time.

Day 80

I can not believe it 80 days down. Before starting the program, like most if not all of us I read many of the complete blogs. All seems so complicated, the workouts, pain, sets, grams, est. To tell the truth it is easy, that is the truth. You do it one day at a time, learn from your mistakes, build yourself up and WORK the program.

When I was looking for something to put me on the right way, I was looking for a program, just diet did not cut it, I was looking for more. Stick to the program and it will work.

Today is Yom Kipur, a day of fasting and contemplating. Fasting went OK, strange, the main food on my mind was my morning PCP tortilla, nothing more fancy than that...

I did not do the workout nor the jump rope, all restart from tomorrow.

Day 78

Less than 2 weeks to go, my mind is playing games and thinking I am already beyond the 90 days mark, that food is OK just needs to be in control.

We had guest today, family from Israel visiting Japan for a 3 month scholarship, it was nice to have them over, but I binged on the cake we had, not too much but not something I planed to do.  I need to get better back into the program

22:00 I was able to pick myself up and get downstairs for the workout. I worked within my mind many reasons why I can skip this workout and other excuses. I think the time passed, created within us the delicate and breakable motivation to keep the routine. neglected I think we learn easy to give up and find excuses why not, just keeping with the routine helps us to fight it. ( I think it also works the other way around, breaking a bad habit)

I jumped 30 minuets and done the needed sets, it was a bit hard, as the past 2-3 days I did not keep the program, here is also another lesson, break and it will be harder the next time yo pick up, follow up and it will be less hard.

Tomorrow is another Jewish holiday called "Yom Kipur", it is a day that we fast for a day, contemplate on the past year, asking forgiveness from people we hurt, ourselves and god. It is one of the few holiday i try to keep. my father used to tell me that in the Nazi death camps he was, although there was very few food for people in the camps, but some of them fasted during this day, I keep it for also in memory of them.

I need to see how I combine PCP with this holiday, workout gets you dehydrated, we are not suppose to drink for that day.

I am not satisfied with my progress past 2 weeks, I kept the same weight for 10 days or so, Understandable with the glitches I done. The new diet seems to add some food, but my instinct is to go back to 3-4 weeks ago diet where I dropped weight, I am fighting to resist this idea and stick with the program.

Tomorrow is a new day,

Day 77

Forgive me for I have sinned, I did not post for 3 days.....

The business visit is almost over and tomorrow I will send of my guests, it has been hectic 3 days and a spread indulgence.

Where do I start? We had a very long day Monday, I was able to only jump rope before the day started and had no time to do the workout. we had dinner with our new partner, it was a Sashimi dinner so mainly protein, and I also had a small glass f beer. that was the beginning of the indulgence.

Yesterday was even worth, very early morning, no time to jump rope, to very late night. no workout yesterday at all. I felt very bad. I took my guest to a Yakitori (grilled chicken) place is down town Tokyo, this is a very special place. it is a very small place, around 20 seats, the youngest of the employee are about 65 years old, all the cooking, grilling is done in pure harmony, and wonderful synchronization. there I had the second half of the indulgence. (Beer, Sake, and a bigger portion of meat than subscribed)

In this indulgence I quickly felt bit sick from the alcohol and a bit fatty chicken meat. However the change I felt is a big way is my ability to control my eating and drinking, with the guys visiting me, I used to drink allot. that was part of the business discussion and entertainment, however this time I could easily stop myself after the first beer, or the first hot sake. Before a drink would invite its second, third and forth bottle, but now I did not have the craving to order more and I was in easy control, I did not feel I was missing anything, est.  that is nice.

This morning, I jumped rope for 30 minutes, that is my goal for now to try to maintain 30 minutes each day, waiting to start another new week tomorrow.

Ilan

Day 74

I had a feeling, and today scale told it to me as well, I gained some weight (~0.5Kg), was a hectic few days and a few more days to come, but it just made me more careful on keeping with the guidelines.

So this morning even we had some plans (first day of Sunday school) i planed the time to eat my PCP morning breakfast, fro lunch the kids asked and we got to a steak house called Outback, ordered a house salad (not the usual tasty that I really like Cesar salad) Fillet steak with steam vegis (mine are better...:-)) all measures are under PCP,  and kept the rest of the day satiric PCP.   need to get back to basics and keep myself from being lose towards the end.

Workout was hard, jumped rope to 25, failed from the 3rd sets of the shoulders, and split some time before I done the abs, so i can put the kids to bed, they were laughing their heads off seeing me do the Creep.

Tomorrow starts very hectic week with both my bosses are in town, chowing my ass for the sales results, if only it would get some of the fat off no problem....

Day 73 Swim team day

My daughter join the school swim team, that meant that today (Sat.) instead of sleeping late, we all woke up early to drive to school for practice. we did not take it into account that it will be such a long think, from 8-14. we left without breakfast, so I needed to improvise, bough a Pear for breakfast (instead of the break snack) and finally hunger set it and I gave in for a 1 slice (small) of peperoni Pizza.  We have additional 2 weekend like these, I will better prepare next time.

Got back home and scooped my regular PCP controlled lunch. 3 Tortilla, grilled chicken, and steam vegi (with a bit a yogurt and Balsamic to make it yummi).

I soooooo did not have the strength to do the workout, but when the time was right, about 20:00 usually,  I found myself downstairs jumping rope, and doing the workout, Bicycle were the biggest pain, more I the legs than the abs, I must do something wrong.

I keep enjoying the jump rope, I went up to 25 minutes each day and my plan is to reach 30 minutes, I do not know how Patric will build it up for us in the next 3 weeks, but this is my target and also my target to keep post PCP.

I have been feeling a craving for sweet these past 2-3 days. before PCP whenever I eat carbs, mainly pasta, I had a real carving for sweet, this is just the same feeling. I am trying to fight it with coffee and tea, hope it will go away soon.

In Japan you renew car license 1 every two years, my car is due this month, well after the service checked it out, they called us up saying that the cost will be 6K for a car worth maybe 2K....so it is time to replace my 15 year old car, finding a used car in japan with all the notice being in Japanese will be a challenge. that is the last thing i needed to be on my head just now these days....eeeerrrrrr

Day 71 New year day

Today is Jewish new years eve, I was off work today, and spend some good time with my wife and later on the kids, I managed to get a few more extra sleeping time that is always good.

I likes the DaVinci sets that are until failure, first 2 sets were in the 20th and the rest were in the mid 10th, I like it, short and brutal.

New diet are in, need some adjustments, goodbye for Apple for dinner, I will miss you very much. need o find my new groove.

Thank god tomorrow is Friday. next week will be very hectic, I have my boss from HK and from Israel visiting for most of the week...hard times ahead
Ilan

Day 70 - Anger motivation

Today was not a good day to say the least, I know such a day will come, so I am not shaken too much.  Body shut down a bit and it was hard to do anything today, in addition I just learned that a project I worked on of the past 6 month and was hopping to close it for this quarter sales will not happen but will be delayed, this puts my quarter sales at a s**t state.

Finally I got myself to do the workout, thank god , it is just jumps. I jumped for 20 minuets, however my anger at the work situation was still high, I jumped another 8 minuets. than done 8min abs, finally cooled down.

In the past these kind of situation would drive me to take a beer, or a good glass of Whisky (Scottish single malt, this is for you Louise :-) ) and some cheese. this time I was able to channel it to workout, something intensive i could do at home indoor while it is rainy outside.

Tomorrow I am going to get a heap load of heat from HQ on the pipeline, but at least it will be a new PCP week

Ilan

Day 69 more of the same

I did not have a chance to prepare lunch for me today, so I dropped down to a shop near by that prepares sizzling steaks on hot pan, ordered a garlic steak, it was 180g, so I eat about 2/3 of it and the side vegi, and small rice. I will be better organized tomorrow,

Got to my favorite Aikido practice of the week, got my ass kicked for an hour, was totally dripping sweat at the end, but it felt so good. again the confidence at my body and what it can do helped.

Got back home done the workout, failed miserable at trisep, did not have an apple so I eat a Nashi (Japanese pair) instead, got my shopping work out for tomorrow.

Day 68 Aikido

One of the reasons to venture into PCP was to improve my Aikido, for sure  being healthy and fit was also up at there at the top as well, how would PCP effect my Aikido was interesting.

Today I done the jump rope in the morning, I did not have all the time to complete the rest of the workout before leaving to work. I hate Mondays. done my regular 20 minutes, it was a bit harder than before due to the fact only less than 10 hours passed since the workout and jump rope before.

I dragged myself through the day and finally it was time to Rush to the Aikido dojo. Today's teacher is a very energetic one and the lesson is full of people falling and being thrown around. the lesson start with a warm up, than the teacher is showing a technique, and the class spreads in pair to practice them. 4 time you make the attach and the other person gets to blend in and throw you away and than switch and 4 time you are being attacked and throw him away. Some lessons you get to stay with your partner for the whole hour and sometime you switch after each time the teacher shows a technique.

During the rotation I got to team up with a relatively very strong partner. it is challenging to try to overcome their muscle strength and trow them away by technique alone, especially if they apply force when they attack, as my partner did. however this time a thought came to my mind "Hei I am Strong as he is" (well putting aside 20Kg of Weight difference between us in favor of his side).

knowing I had PCP conditioning helped me to ease the pressure I felt from his strength, and to focus on the technique now strength and a s Elli Walach said in the movie the good the bad and the ugly -  " I like them when they are big and heavy, they make a big noise as they fall" so he did.

Knowing you are fit helps not just in the cases of physical action, but in cases that you mind know it can trust your body.
Ilan

Day 67 swimming

Today I took the kids swimming, there is a community pool 5 minutes drive from our home, and there is a nice kids pool there, lots of fun.

I decided to switch the jump rope to swimming today, and done 15 minutes of free style swim, that felt great. It was very hard first, so i decided to do only 10 minutes, reaching 10 minutes I could tell myself lets give it 5 more, I think it is a way to cheat our dedication.

Got back home and done the workout early, I added 10 minutes of Jump rope also. I plan to have a morning workout tomorrow so I hope I can get a good rest.

Food wise all is fine. I find myself thinking allot about what will happen after 90 days. I like my progress, but I want to lower my fat more, even more than getting best definitions. I am afraid of how it will be once we finish and there will be a beer now and than, less limitation on serving size, eating out, est. I know for sure that:
1. Will keep on doing the workouts
2. Keep the breakfast set up as it is these days.
3. Try to keep making lunch for work

But I think the danger is at night. Beer, Snack here and there, entertainment.....what is the equilibrium once we are on our own?

I already decided that i will try to keep writing this blog even after I finish, from all the complete generations there is a good advice on the program, but what about life after? I decided to try to share mine, once we finish

Ilan

Day 66 numbers and pain

I got on the weight today. here are the numbers I got:
Date        July 25     Sept 4
Weight    66.4         63.5

Fat%        23.8          23.9
BMI         24.4          23.5
Calories   1535         1495

I know that the numbers do not count for anything, and what is important is the way you feel, look and how your cloth do not fit you anymore, (I needed to drill another whole in my belt...) but I was disappointed from the fat%. almost unchanged, I think it must be a mistake as my body really changed, I need to get to Patric who has a better system to find out the truth.

We staid indoors mainly today, it was very hot outside, tomorrow I plan to take the kids to the pool, promised to do it today, but it did not feel like it....

Workout was na,,,, jump rope went so quick i almost did not notice it, put it first on 16 minutes, than added 4 more minutes. Pull ups were even worth than before. got 6 up the first set than 2, 3,2,2

There is a downside to loosing weight, at lease in Aikido. you get to roll allot and fall when a technique is applied to you, before I had a good cushioning to my back side bones, but these days the bones are closer to the surface, and it hurts allot. but I am glad with it.

I attach a video of the teacher I enjoy best.

Day 65 Failure

I do not know if it is Patric e-mail or what but I worked my way for a few failure during today's workout. I do not know if just doing 8min Abs and yesterday 8Min+sheet abs but today Plank was a bust, could not hold even 1min.

Had allot of work today and a good meeting with a new partner, they used to be our competitor in Japan but we were able to find common grounds and collaborate. Meeting was prolonged and I was late for Aikido practice. I was still able to join for the last 30 min (a lesson is 1 hour).

Got back home and done the workout. I jumped for 20 min, trisep, push ups, curl and abs fail fail and fail. I was thinking that at least in the abs I would make it, as it was my strong point for the past few days, but no. I blame the e-mail.....

Food wise things are OK for now, due to work I forgot to eat the morning snack (banana) so I added it to dinner (Apple)

I also got into a strange habit of going through the complete section of PCP (not Just team Sexy) and reading what people wrote for the current day, gives perspective on things.

Night
Ilan

Day 64

Last night was the firs time in my PCP that I felt hungry, that feeling repeated itself today as well, strange, as I thought my body would adjust to the food level. the only thing that changed was adding Aikido practice...I hope I do not need to give up Aikido for last month of PCP or slow it down.

I am gathering the needed day to apply for second degree lack belt test sometimes towards the end of the year, for that I need to do 3-4 practices a week, Need to make it work.

Today I used some spare time to go to mid day practice. I survived but it was hard, I am sure that I could not do that before PCP, the heat is also killing, but from the corner of my eye I could see Old Japanese guys between 65-75 years old going at it on a constant pace, like machines, I admire them

Got back home to babysit the kids while my wife had a time out friends to hear a lecture. got the kids to go to sleep at a reasonable time, I almost fell asleep with them but went down to start my workout. Although I was dead exhausted I managed all the workout. I steamed some veggies and make breakfast and lunch for tomorrow, and got back to do 8min abs (actually I think I would call it 6.5min abs) as Patric suggested I done the 8min abs in addition to the abs in our daily sheet, it was hard.

Off to bed and tomorrow another long day, but thank god it is Friday....
Ilan

Day 64 - new pics are up

Day 63 - switching night to day workouts

Hi everyone, PCP rocks ! and I can prove it.

But first things first. Today I switched from doing the workouts at night to do them in the morning. since I done day 62 workout last night, Ihad only 1/2 a day to rest between. thank god it was only jumps. even so my legs were burning, I also added 8 Min Abs, i want to see that 6 pack I never had.....

Than I headed off to work, Just my luck that the day everyone comes back on line, my PC crashed and I am in the process to reinstall everything. more of the day I stared at the % of files installed and complied. Yack.

THAN i headed back to the Aikido dojo. got there just in time for the last lesson. I was a bit hesitant as I did not do any Aikido for a month and might be rusty. BUT this is where PCP came into place. before my trip to Israel and 30 days of PCP, I managed to go by the 70% of the lesson than lose air and just try to survive.  this lesson was nothing like before. in the warm up I was more flex than ever, and I did not work on stretching at all for the past month. I did not lose air the whole lesson and could go for another one, but I needed to get back. I feel a better energy in class, and i know it all comes out of the PCP.

I was hopping for something like this when started, and I will try to see more how PCP will change my Aikido in further days.

Keep it up team, there is a great reward at the end and during the ream we take.

Ilan