Day 15

We are officially not completely gluten free--at least the rest of the family anyways. Although my oldest learned that she does have some things to think about with wheat; in 14 days she lost 2 inches in her belly, and an inch at the waist. And she isnt fat, and is good about eating her veggies and fruit over junk! so that pulled everyone back from a wheat gorge; we will be keeping it to a minimum. I definitely dont like the amount of sugar in everything, and I think I would prefer to keep things low carb completely, not just wheat. We did find new foods and new things we will keep--and grateful that we are not gluten intolerant!!

Sherri: Day 14: Reset, Take Two

Because I had about 5 gluten free recipes come across my eyes this morning, I am not done with this project yet, however I did have to take a step back to see what was not working and go from there. Here's my discoveries:

1) This time there is no allergy involved so I am going to take an observation and cycle-in/phase in approach instead of cold-turkey. I am going to see where the wheat is consumed and see what can be slotted or cycled in.

2) One form of starch was traded out for another and that did not work with my body in a lot of ways. Because I do well with high raw, I am using the high raw approach instead of substituting one starch for another.

3) Too many of the gluten-free recipes had more sugar (as in refined) than I like and I found myself wanting sugary stuff (unusual for me). Again, look for recipes that use natural sugar such as honey, dates, raisins instead of the refined stuff.

So today I had one slice of my homemade sourdough bread (wheat-based) topped with peanut butter and honey. That's it for my wheat today. Lunch was tomato lemon basil sauce topped on a mountain of zucchini noodles (a zucchini run through a spiralizer) and a non-gluten brownie. Supper will be gluten free as well.

Let's see how take 2 works.

Sherri: Gluten Not Free Day 13

I made the executive decision yesterday to go back on gluten for a few reasons with the main one being that I was tired and lethargic and getting worse as the days progressed even after sleeping 10 hours a night. One might argue that it was detox, but I'm not convinced as detox usually happens the first to third day in with decrease in symptoms. With me there was no symptoms and then steady increase after day 9. However, after eating wheat I feel much more alive.

The symptoms I did start having: tired and lethargy even after 10 hours of sleep, not wanting to eat at all, my stomach was starting to get owly, increased sugar wanting, increased muscle crankiness, and basically I was getting cranky. Now I could have stayed on for the rest of the month, but would it have served me? Good question.

Was this experiment in vain because I didn't go the whole month? Not at all and I will be blogging more of my findings in my blog this week. I have gained a great amount of empathy for those who are gluten free as that is not an easy task if one chooses to substitute versus a new eating style. (I'm still cranky about sushi containing wheat starch!) Not only is it an eating challenge, but also a financial one as well as gluten free ingredients are not cheap.

I have noticed that gluten free baking can be higher in sugar. Very much a point to be aware of. Even though the blondie recipe I posted tastes good, I did not like the amount of sugar it contains so I revamped it. I replaced the 3/4 cup brown sugar with 1/2 cup maple syrup and added in a heaping tablespoon of black cocoa (use about 2-3 tablespoons of regular baking cocoa if you don't have black cocoa) with the result being a good tasting brownie that is gluten free.

After all is said and done, am I going to be eating wheat/gluten morning, noon, and night? No. I will be keeping my wheat low and having it as part of a balance with the rest of what I eat. This experiment did open options and also gave me a chance to further fine tune listening to what my body is telling me. Of course the key is paying attention.

day 9...

not going too bad so far. Havent noticed too much difference physically myself; kids are handling it quite well, the only 2 irks have been bread and its lack of good replacement, and that eating out is impossible. (Which we almost never do, and when we went to stop....oh yeah, everything we want has wheat. Crap!)
I am noticing that, be it rice pasta or wheat, sugar allowed or not, the carbs are definitely affecting me the same. It appears, so far, that a low carb existence works better for me (whether I like it or not). The rest of the family....we'll see! We have a much better appreciation for our food, and if thats all we get out of this....oh well!

Sherri: Gluten Free Day 9

Hey it's Day 9 and I'm (Dennis too) still gluten free. Truthfully I'm taking this quite in stride as I did have a major overhaul when I eliminated dairy from my life and incorporated raw foods so I do have a fairly broad platform to start with.

I did have a thought that today I would treat myself to a sushi lunch, but alas, when I read the ingredients there was wheat starch in there somewhere. Plus soya sauce has wheat. So Bah!! Plan B.

Pepperoni: Freybe's has gluten free and lactose free pepperoni and it comes in 3 flavors. Good stuff!
Soy sauce: tamari is a wheat free soya sauce that is stronger than regular soya sauce and tastes very good.

I made tabouleh with quinoa instead of couscous and I like it! Very little difference actually.
Now, gluten free baking is a whole different kettle let me tell you! With wheat flour there is a "stickiness" to the batter or dough that is not there with gluten free baking. With gluten free, the ingredients are wet, that's it. Having said that, I made a gluten free Ezekiel bread full of sprouted quinoa, millet and sesame that's quite tasty (especially with peanut butter) and a chocolate chip blondie square that's pretty yummy (recipe below). I will say that the Ezekiel bread has more the consistency of a banana bread then a loaf of wheat bread.

Gluten Free Chocolate Chip Blondies from Chocolate Covered Katie blog
1 540 ml (19 oz) can of chick peas/garbanzo beans well rinsed and drained
3/4 teaspoon baking powder
1/8 teaspoon baking soda
heaping 1/8 teaspoon salt
3/4 cup brown sugar (next time I'm using maple syrup and less of it)
1-2 teaspoons vanilla extract
1/4 cup ground flax
1/4 cup peanut butter
1/3 cup chocolate chips (I use more)

Preheat oven to 350 degrees F. Put all ingredients except chocolate chips and blend until smooth. Add inch chocolate chips and mix. Spoon into a greased 8x8 pan and bake 38-40 minutes. Blondies are to be a little underdone as they will firm up when cooled. I also found that they are more crumbly when warm.
Methinks this recipe may work as a brownie..... Especially with my hello-euphoria chocolate ganache as a frosting. Might have to try that...

Sherri: Gluten Free Day 2 and 3

Day 2 I was visited by a headache. Now this headache could have been the result of a barometric pressure change, hormonal events, gluten detox or a combination of the aforementioned. Or because we did the fitness test in class and I did squat thrusts, I was probably due to the squat thrusts. *grin* Now I will add that this is the first headache I have had in 6 months and it originated from a different place than where my other headaches originated, which has me consider detox. The good news is that symptoms were lessened by a nap, peppermint essential oil on my temple, and rest. Much better than 3-4 Tylenol 3 with a Coke Classic chaser.

Day 3 I'm back to my "normal". Baked another loaf of gluten free bread and it was better than before. Made the great discovery that Pinty's Buffalo Wings and Superstore's Salt and Pepper Wings do NOT contain gluten. WAHOO!!

Now a word about quinoa. Pronounced KEEN-wah. Quinoa is a gluten free ancient grain that is very versatile and is a complete protein which is good news for vegetarians and vegans. The taste is a little nuttier than brown rice and this great little grain can be used anywhere from breakfast to salads to main courses to there's probably a dessert out there somewhere. If you like tabouleh, you can substitute quinoa for the couscous, which is actually wheat pasta.

Cooking quinoa: very easy, much like rice. Soak the quinoa grains first for about 5 minutes to remove the saponins, drain and rinse well. 1 cup quinoa to 1 1/2 cups of water, bring to a boil, simmer on low until water is gone. I cook up a batch to have in the fridge for breakfast. Here's my breakfast: quinoa, sliced almonds, dried coconut, dried cranberries and a bit of maple syrup sugar. Yummy!!

Day 2

Day 2, still finding stuff with the occasional wheat that the kids are trying to weed out. They're actually doing quite well at being willing to be experimented on. The official vote on store bought gluten free bread--sawdust. The rice pasta went over well though, with all of us. We were given a recipe to try, and its not bad--kinda like a bran muffin texture. Kids liked it!
MUFFIN IN A MINUTE
1/4 flax meal
1/2tsp baking powder
1 package granular sugar substitute
1tsp cinnamon
1 lg egg
1 tsp butter
Directions:
1. Put the dry ingredients in a coffee mug(or small tupperware container). Stir. Add egg and butter. Mix. Microwave 1 min (or more)
2. Take out and slice, butter and eat.
Gotta love simple!
Sihing Lowery

Sherri: Gluten Free Day 1

Yay!! Day 1 of gluten free! My waist measurement has been taken. My big accomplishment for today was baking gluten free bread. I have attached the link for the recipe and do recommend watching the video as the dough looks and acts quite a bit different from wheat dough. Instead of wheat flour this bread uses a combination of brown rice, sorghum and tapioca flours. The loaf did not rise as much as expected (assuming baker error) and when cut looks like biscotti. However, it tastes very good and is quite filling. Not sure about the dunking in coffee, I'll leave that feature for someone else to venture on.

My friend with Celiac shared with me that gluten free bread is about $6 a loaf. After baking my bread, I can see why as the ingredients are more pricey.

Throughout this challenge I will be trying different recipes out and posting the ones I find tasty.
Sherri Donohue

Gluten Free Bread recipe http://www.artisanbreadinfive.com/2010/01/05/gluten-free-crusty-boule

Day 10 - kicks

I sort of lost track of the days for this logging of the kicks, so I will just summarize my experience. I really had to push myself to honor my commitment to kick the bag every day, I am not sure what was up with that but I definitely was attempting to create some road blocks. Once I got started, I was totally into it and had to time myself so that I wouldn't spend too much time down stairs.
I changed the stance for my round house kicks in the last 10 days and it feels a lot more powerful. When I was doing it from a horse stance, I don't thing that I was using a proper three point position and my kicks did not have the power that they needed. When I do it from a bow stance, I feel like I go almost automatically from a crane stance to the three point and then all I have to do is release the power. They feel good, I still have some tweaking to do but they feel like they are moving in the right direction.
I have been unhappy all week with my spinning back kick and I couldn't quite put my finger on it until this morning. I practiced at home and then I went to the kwoon to help with the kids class and then worked on my kicks there after class. I think that I was over rotating at home because I have laminate flooring and it is really easy to twirl around on it. Once I was on the mats, everything returned to normal and my kicks felt strong again. I do need to continue to work on keeping my head up and therefore kicking higher.
My goal for my side heel thrust has been to concentrate on transferring the power at the end of the kick. Sometimes I feel like I just place my foot on the bag at the end of the extension. This may be an exaggeration but it is the only way that I can describe it. I really focused on making sure that each kick counted as a good one by releasing my power into the bag. They feel a lot stronger on a more consistent basis than they did last week. Now I am going to focus on returning to my stance before launching the next kick.
My favorite kick is the front thrust kick. I love the feel of it when I execute it correctly, I feel strong when I kick. This week I have been focusing on bring my crane stance up higher so that I get more height in my kick. I think that this is improving (okay I marked the bag so my I know that my kicks are higher) and I have enjoyed the progress that I have seen everyday. On this kick I also need to focus on returning to my stance before launching the next kick.
I have really enjoyed this exercise in working on one thing every day and looking for ways to improve and get stronger. Some days my feet, joints and/or muscles did not like the idea of this plan but all was forgotten (not yet forgiven) as soon as I started kicking the bag. I am making a commitment to myself to continue to strive towards improvement in all aspects of my martial arts.
Sihing Kichko

Allan Gamble - Day 8 Kicks

360 kicks completed.

Legs a little tired for this session, everything progressing well.  This will be my last post as we are away on a little vacation and will not be on a computer.  Will however be completing kicks for day 9 and 10.  Have a great training week!

Sihing Gamble

Allan Gamble - Day 7 Kicks

360 Kicks completed

Timed in a testing environment.  Very happy with the progress and training.  Have a great day!

Sihing Gamble

Day 7 - kicks

I seem to have hurt my foot working on my forms on a wooden floor. I don't know for sure if that was it but it hurts like crazy today so I'm officially resting it, massaging it and trying to take it easy. I hope that it will be better tomorrow.
Sihing Kichko

Allan Gamble - Day 6 Kicks

360 kicks

Practiced on technique, crane, vectors, and breathing.  A good day for me and my fence post target.  Have a great day!

Sihing Gamble

Day 6 - kicks

Yesterday was filled with kung fu practice and teaching and learning. I talked lots about technique and approach and decided that I need to remember to train smart. For me that means not kicking the bag everyday so I don't damage my muscles or joints. It doesn't mean that I am not working on or thinking of my kicks everyday, just can't handle the bag so much.
Today I ran out of time and energy, I worked on paying attention to my vectors and I may just have made a breakthrough regarding how I move. I am back to the bag tomorrow to test my theory.
Sihing Kichko

Allan Gamble - Day 4 and 5

360 Kicks Day 4
360 Kicks Day 5

Eye for detail help from Sifu Brinker, Sifu Freitag, Sifu Hayes, Sifu Rybak, and Sihing Weibe.  A good day with confidence and self esteem building in my pride of "power".  Technique is top of mind.

Have a great day1

Sihing Gamble

Day 4 - kicks

I attempted to time my own kicks this morning and it was more challenging than I figured it would be. In retrospect, I should have put my watch on a one minute count down and then I wouldn't have to try looking at it. Anyways, I am already seeing a difference in my kicks with just a few days of attention to detail, they seem stronger and more accurate. I think that I need to push the speed a bit and see what happens. That's a drill for tomorrow.
Sihing Kichko

Allan Gamble - Day 3 Kicks

360 kicks completed

Working mostly on the spinning back kick.  I think I have a bit of an issue with the pivot foot position on the kick delivery.  Will seek some advice in class.

Allan Gamble

Day Two - kicks

I mostly played with technique today, changing my stance has actually made my round house faster and the technique feels more sound. I need to continue to work on transferring the power in my side heel thrust and my spinning back kicks. I am sure that they will improve with practice and attention.
Sihing Kichko

Allan Gamble - Day 2

Day two went much better than day one.  My body is recovering physically and mentally from the weekend, and I am being mindful of a knee injury which is coming along.

360 kicks completed

Eye for detail provided by Sifu Harrigan and Sihing Kitchko.  From this I have switched my roundhouse kicks from a horse stance to a combative bow stance.  The numbers are slightly lower but the technique and power and significantly better.

Have a good day!

Sihing Gamble

Allan Gamble - Day 1 kicks

360 kicks completed

I used a fence post in the field last night as a target and this worked very well for accuracy, push back resistance, and placing my heel on the target for side heel thrusts.  I made great improvement in one day.  I worked on the kicks by myself and Wednesday I will be in class and will have others input and eye for detail on my kicks.  Have a great day!  We will get better every day we do this!

Sihing  Gamble

Day 1 - kicks

Front Thrust - 50 each leg
Side Heel Thrust - 50 each leg
Round House - 50 each leg
Spinning Back - 50 each leg
All but the front thrust are from a horse stance, I am going to time them tomorrow and maybe switch to a bow stance on day 4 and compare the times. I really tried to open up my shoulders and hips on the spinning back and push my power through my heel into the bag. I focused on my three point position with the round house and really tried to pull my knee back to line up with my hip before throwing the kick. In the side heel and front thrust, I focused on my crane stance and getting my knee up higher. Tomorrow I will record how long it takes me to do 50 kicks and try to improve that time, every other day.
Sihing Kichko

Allan Gamble - July

Hello all, thanks to everyone who participated in the July forms daily tracking challenge.  I know that my forms have improved greatly and I am on the right track for getting better.  The first three weeks for me went great and the last week of July was "just ok".  Overall the month was a successful journey and is keeping me on the right path.

Have fun!

end of july Krysta Lowery

I wont bother to add up my numbers, too much now, but rest assured I did practice although the 30th was a washout. I found any number of times to fit forms in, and have taped my hand forms now, so as to depress myself. Hopefully this brings progress! Great challenge! But I'm earnestly glad its done!

Robyn Kichko - July 26

Da Mu Hsing - 1
Stick - 3
Hsieh Chien - 1
Kempo - 1
Loa Gar - 1
18 temple motions - 1
Long - 1
Hung - 1

Robyn Kichko - July 25

Awakening the dragon - 1
Da Mu Hsing - 6
Hsieh Chien - 3
Long - 3
Hung - 6
Kempo - 3
Loa Gar - 5
Tai chi

Robyn Kichko - July 24

Da Mu Hsing - 1
Long - 1
Hung - 1
Kempo - 1
Loa Gar - 1

Robyn Kichko - July 23

Tai chi - 3

Robyn Kichko - July 22

Awakening the dragon - 1
Da Mu Hsing - 1
18 temple motions - 1
Long - 1
Hung - 1
Loa Gar - 4
Kempo - 10
tai chi - 1
Back in the saddle, I think my toe is finally healed

Allan Gamble - July 20 to 24

kempo - 30
hung - 10
lao gar - 2

getting a little better each day, have fun!

july20-21 Krysta Lowery

july 20
awakening the d. x1            da mu hsing x1
hsieh chein x1                     long x1
18 temple x1                       hung x1
kempo x1                            lao gar x2
stick x1                               broadsword x2
cane x4                               bokken x2
started to work on spear, cracked myself in the knee so hard i got nauseous, so taking a day or two off. doesnt look very impressive for a bruise,but man it hurts!!
july 21
awakening the d. x1    I'm finding I'm getting better at sitting for this one...my feet and ankles dont hurt anymore when I do this.
hsieh chein x3                      lao gar x2
18 temple x1                        long x1
hung x1                                da mu hsing x1
kempo x1                             stick x1
cane x4
knees a bit better, but had to take some of the deeper stances reaaaaalllllly easy:)

Allan Gamble - July 16 to 19

da mu hsing - 6
hsieh chein - 2
long - 6
18 temple motions - 6
hung - 6
kempo - 16
lao gar - 10

improving each day, focusing on more kung fu within my forms.  Have fun!

july 15-19 krysta lowery

july 15
awakening the d. x1            kempo x1
long x1                                18 temple m. x1
Da mu hsing x1                  hsieh chein x1
Lao gar x2                          hung x1
stick x1 worked on parts of stick
cane x4
july 16
awakening the d. x1           hsieh chein x1
kempo x1                           lao gar 7 brutal!!
long x1                              hung x1
18 temple m. x3 trying to hit that dot consistently
da mu hsing x1                  stick x1
cane x4
july 16 day of rest!!
july 17
spear1 x5, spear2 x3, cane x5
july 18
awakening the d. x1                     long x1
hsieh chein x1                              hung x1
da mu hsing x1                            18 temple m. x1
kempo x1                                     lao gar x2
stick x1                                        spear1 x5
spear2 x4                                     cane x4
july 19
kempo x3                                    da mu hsing x1
hsieh chein x1                             18 temple m. x1
long x1                                       hung x1
awakening the d. x1                   lao gar x2
getting lazy when it rains...dont want to go out and do weapons

Allan Gamble - July 15

da mu hsing - 2
long - 2
hung - 4
18 temple motions - 3
lao gar - 4 much practice needed for this one (correct stances and dropping centre)

Allan Gamble - July 14

da mu hsing - 2
long - 2
hung - 2
hsieh chein - 2
kempo - 2
stick - 2
18 temple motions - 2
lao gar - 2

july 12-14 Krysta Lowery

july 12
Hsieh Chein x2              18 temple x2           kempo x1
Da mu Hsing x1             long x1                   hung x6
Lao gar x2
july 13
awakening the dr. x1      hsieh chein x1        da mu hsing x1
long x1                            hungx5                   18 temple x1
stick x1                          lao gar x2               kempo x1
spear1 x4                        spear2 x5               bokken x2
broadsword x2              cane x4
july 14
awakening the d x1       kempo x1                long x1
18 temple x1                 da mu hsing x1        hsieh chein x1
lao gar x2                      hung x1                    cane x4
stick x1 but worked on parts of it

Sherri Donohue: July 14

Kempo: 3
Awakening the Dragon
Da Mah Hsuing
Hseih Chien
Long 1/2
Hung 1

The way to tell if something is working or not is to step away. I didn't go to hot yoga this last week and I can tell in my shoulders the difference. Back to hot yoga!

Sherri Donohue: July 13

Today was chiropractic adjustment day. My chiropractor insists on no training post adjustment for the rest of the day to allow the adjustment to set in properly. I can agree and live with that.

However I did get in a couple of forms:
Awakening the Dragon
Da Mah Hsuing

Tomorrow is back on track.

Robyn Kichko - July 12

awakening the dragon
da mu hsing
long
hung
hseing chien
kempo
loa gar
18 temple motions
I guess when one has a broken toe it is not enough to tape it and move on. I seem to have re-broken my toe, (getting it set was twice as hard the second time) so I need to take a couple of days off from my forms. I thought that I could only do the forms that don't have an open x, but even pivoting is causing trouble. I will give it a couple of days (read two, max!) and see where I am at.

Sherri Donohue: July 12

Much better day today.
Kempo: 3
Awakening the Dragon
Da Mah Hsuing
Long 1/2
Hung
Hseih Chien
Lao Gar
Broadsword
Cane: 3
Spear I: 2

Allan Gamble - July 12

da mu hsing - 2
long - 2
hung - 2
kempo - 2
hsieh chein - 2
stick - 2
18 temple motions - 2

not a great day, tomorrow will be better!

Sherri Donohue: July 10

Kempo 2
Not earth-shattering results as my priority shifted from training to getting my Etsy shop live and with some stock. And I had to retake my photos.
Agenda for tomorrow: priority shifting take 2

Robyn Kichko - July 11

awakening the dragon
da mu hsing
long
hung
hseing chein
stick
kempo
loa gar
tai chi
It is getting easier to fit them in everyday and I am noticing more things to fix everyday in each form.

july 7-11, Krysta Lowery

july7: Awakening the dragon x1, Hsieh chein x1, Da Mu Hsing x1, Hung1&2 x1, Long1&2 x1, 18 temple mot. x1, Lao gar x2, Kempo x1, stick x5, cane x4, broadsword x1, bokken x1, spear 1 x2,
spear2 x5
july 8: Da mu hsing x1, kempo x6, Long x1, 18 temple mot. x1, Hsieh chein x2, Lao gar x2, spear1 x1
july 9 zip. Usually sunday is my day of rest, but this week, I took most of sat off. kind of.
july 10 Awakening the dragon x1, Hsieh chein x1, Da mu hsing x1, Long x1, 18 temple mot. x1, Lao gar x1, Hung x1, Cane x4
July 11: Awakening the dragon x1, Hsieh chein x1, Da mu hsing x1, Hung x1, Long x1, Kempo x1, 18 temple mot. x1, Lao gar x5, stick x2, cane x4, broadsword x2, bokken x2, spear1 x3, spear2 x5
Lets come up with a mosquito swatting form!!!!!

Allan Gamble - July 10

da mu hsing  2
stick - 5
hung - 3
long - 2
lao gar - 2
18 temple motions - 2

I totalled the week and made great progress for UBBT numbers at 71 forms total.  I feel great!

Robyn Kichko - July 10

tai chi x 3
awakening the dragon x 2
da mu hsing x 2
hseing chein x 2
stick x 2
long x 2
hung x 2
kempo x 4
loa gar x 2
18 temple motions x 2
I continue to break down and focus on pieces of loa gar on my forms days, and on Fri and Sat, I worked on kempo.

Sherri Donohue: July 8

Today was a much better day :)
Kempo: 3
Da Mah Hsuing: 1
Long 1/2: 1
Hung: 1
Hseih Chein: 1
Spear 1:
I Ho Chuan class working on Spear 1

Robyn KIchko - July 8

Kempo - 6
Tai Chi - 1
Great Sihing class!

Allan Gamble - July 08

hsieh chein - 2
kempo - 7
lao gar - 3

good day!

Sherri Donohue: July 7

I had great intentions at the start of the day....
Broadsword: 1
Cane: 1
Spear 2:3 I am working on finding my balance with my spear as well as a helicopter transition piece of the form.

Great intentions and the day got away from me. Tomorrow will be better.

Robyn Kichko - July 7

Awakening the Dragon x 1
Da Mu Hsing x 1
Hseing Chien x 1
Long x 1
Hung x 1
Stick x 1
Kempo x 1
Loa Gar x 1
18 temple motions x 1
Tai Chi x 1
Focused on Loa Gar, mostly the first dozen or so moves, looking for snapping rotation and flow, all at the same time. It is interesting.

Allan Gamble - July 07

da mu hsing - 2
long - 2
kempo - 2
hung - 2
18 temple motions - 2
lao gar - 3

worked on the sequence of lao gar.  Having some stalls, will work through.  Have a great day!

Allan Gamble - July 06

da mu hsing - 2
long - 2
kempo - 2
hung - 2
stick - 2
lao gar - 2
18 temple motions - 2

have fun!

Robyn Kichko - July 6

Da Mu Hsing x 2
Kempo x 1
18 temple motions x 1
Awakening the Dragon x 1
Loa Gar x 1
Long x 1
Hung x 1
Stick x 1
Hseng Chein x 1

july6 Krysta Lowery

Awakening the dragon x1
Hsieh chein x1
Da mu hsing x6
Hung 1&2 x1
Long 1&2 x1
Kempo x1
18 temple x1
stick x1
lao gar x2
cane x4
spear (2) x5
Damn bugs make it hard to do this outside!!!

Sherri Donohue: July 6

In class: Da Ma Hsuing: 2
Kempo: 3
AWD: 1
Long: 1
Hung: 1
Lao Gar: 1
Sifu Playter Spear: 6 Having a bear of a time finding balance with my spear.

july 5, Krysta Lowery

Awakening the dragon x1
Hsieh chein x1
Da Mu Hsing x2
Kempo x5
Long 1&2 x2
18 temple motions x4
Hung 1&2 x1
Lao gar x2
stick x2
broadsword x2
cane x6
spear 1, x1  spear 2, x5
worked on kempo and 18 temple in class. Feedback is always great!

Allan Gamble - July 05

Got started on kempo and stuck with it for today.

Kempo - 10

good improvement for the day!

Robyn Kichko - July 5

Awakening the Dragon x 1
Da Mu Hsing x 1
Hseing Chein x 1
Kempo x 2
18 temple motions x 2
Long x 2
Hung x 2
Stick x 2
Loa Gar x 2
Tai Chi x 1
Today seemed too easy, as this is my normal forms day. I was working on the beginning of Loa Gar.

Robyn Kichko - July 4

Da Mu Hsing x 3
Hseing Chein x 2
Loa Gar x 1
Awakening the Dragon x 1
I am having a hard time getting into the swing of forms everyday, I am sure that I can adjust:)

Allan Gamble - July 04

Practice today outside on the deck, swatting mosquitos, and different direction each form, have fun.

awakening the dragon - 1
da mu hsing - 2
kempo - 2
hung - 2
stick - 2
hsieh chein - 2
lao gar - 2
18 temple motions - 2
long - 2

july 4

starting a bit late, I'll admit...this weekend had lots going in it, and there were some forms done but not in the challenge format. so today...
Awakening the dragon 1
Da mu hsing 1
Hsieh Chein 1
Kempo 1-3, 1
Lao gar 2
Hung 1&2, 1
Long 1&2, 1
18 temple motions, 1
bokken, 2
stick1&3, 1
cane 6
spear 1, 2
My focus today; spear '2', 5x and Da mu hsing 5x

Allan Gamble - July 03

A little late out of the gate.  Planned and hosted our parents 50th wedding anniversary this weekend.  Wonderful time!!

Awakening the dragon - 2
Da mu hsing - 2
Kempo - 2
Long - 2
Hsieh chen - 2
Stick - 2
18 temple motions - 2
Lao gar - 2
Hung - 2

After the above sequence, I worked on Lao gar, the entire form as this is the newest form I learned.  Then I focused on Kempo and worked mostly on the flow of Kempo 1 and the narrow kneel stance sequence in Kempo 2.  This is a great workout!  Have fun!

Robyn Kichko - July 2

Forms:
Awakening the Dragon * 2
Da Mu Hsing * 2
Hsieh Chein * 3
Long 1 &2 * 2
Hung 1 &2 * 2
Stick 1,2,&3 * 2
18 Temple Motions * 2
Kempo * 2
Loa Gar * 2
Tai Chi *2

Robyn Kichko - July 1

Forms completed 1 Kempo
I know that the rest of the month will look better.

Allan Gamble - June 30

0.5 hr push ups, sit ups, pull ups, stretching

0.5 hr day total
68 hr month to date total

Have fun!

Robyn Kichko - June 30

walking 1 hour
forms 1 hour
demo practice 1 hour
sit ups 15 min
total 3 hours 15 min
monthly total 54 hour 25 min

Andrea Prince June 30

1 hour demo practice- kempo and technique practice

daily total: 1 hour

monthly total: 59 hours 45 minutes

June 29 and 30 Kevin Lindstrom

June 29

1 hour White/Yellow class: forms and techniques.
1 hour Blue/Brown class: board breaking and stick basics.
1 hour Orange/Green class: combintions and free sparring.

Total for today: 3 hours.
Total for month: 90 hours 30 minutes.

June 30

1 hour 30 minutes lion dance and form practice for demo.

Total for today: 1 hour.
Total for month: 91 hours 30 minutes.

June 28 Kevin Lindstrom

1 hour San Shou class: san shou.
1 hour 30 minutes lion dance/demo practice.

Total for today. 2 hours 30 minutes.
Total for month: 87 hours 30 minutes.

Andrea Prince June 29

1 hour morning class- long form with a snakes coil application from long, shield work

1 hour black dragons class- more testing again today- not much work on my part so I won't count this hour as "training"

1 hour blue brown class- board breaking techniques and warmup

1000 situps- about 1 hour outside of classes to complete this

daily total: 3 hours

monthly total: 58 hours 45 minutes

Robyn Kichko - June 29

blue/brown class - board breaking and stick basics - 1 hour
orange/green class - sparring combinations and free sparring - 1 hour
710 push ups - 1 hour
total 3 hours
monthly totals - 51 hours 10 min.

Robyn Kichko - June 28

demo practice - 1 hour
300 push ups 15 min
stretching 15 min
total 1 hour 30 min
monthly total 48 hours 10 min

Allan Gamble - June 29

1.0 hr morning kung fu - snakes coil, long form, front thrust and side heel thrust kicks
2.0 hr 800 push ups and stretching

3.0 hr day total
67.5 hr month to date total

Allan Gamble - June 28

0.5 hr push ups, sit ups, pull ups
0.5 hr workout - shoveling dirt and rocks, fun stuff

1.0 hr day total
64.5 hr month to date total

Andrea Prince June 28

1 1/2 hours demo practice and a little kwoon "housework"

daily total: 1 1/2 hours

monthly total: 55 hours 45 minutes

June 27 Kevin Lindstrom

1 hour Blue/Brown class: forms.
1 hour Orange/Green class: shield work.
1 hour pushups (modified), situps, pullups, kicks and chi kung.
30 minutes bike ride.

Total for today: 3 hours 30 minutes.
Total for month: 85 hours.

June 26 Kevin Lindstrom

1 hour Chi Kung (stretching out the entire body).

Total for today: 1 hour.
Total for month: 81 hours 30 minutes.

Allan Gamble - June 27

1.0 hr morning kung fu - circuit training, forms, and side heel thrust blocking
0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr try to run, mostly walking, light stretching

2.0 hr day total
63.5 hr month to date total

Andrea Prince June 27

1 hour morning class- forms and blocking side heel thrust

1 hour black dragons class- testing for stripes today so it wasn't much of a work out, mostly teaching

1 hour blue brown class- warm up and sparring

I forgot to post for the 24th so here it is

1 hour Sihing class

15 minutes triangle stepping pattern and techniques for my boards

daily total:4 hours 15 minutes

monthly total: 54 hours 15 minutes

Robyn Kichko - June 27

Blue/Brown class - 1 hour
sit ups - 15 min
total 1 hour 15 min
monthly total 46 hours 40 min

June 25 Kevin Lindstrom

Boot Camp! (Mostly copied from Sihing Prince's summary-it was a great summarization of the day!)

1 hour of walking and guided meditation
1 hour 15 minutes Sifu Laurie's fitness fusion: lots of squats, lunges and a relay in teams
1 hour 30 minute forms choreography seminar with Sifu Playter: worked with a stick.
1 hour 30 minute introduction to Sanda seminar with Sifu Prince: traps and takedowns.
1 hour 30 minutes Sai seminar with Sifu Masterson and Sifu Frietag: disarms with the sai and 18 temple motions with the sai.
1 hour 30 minutes GSP conditioning seminar with Sifu Masterson: 5- 5 minute rounds with 45 second breaks, very intense workout and then some running.
1 hour Tai Chi with Sifu Dennis: warmup techniques, breathing techniques and the first few moves of the Tai Chi form.
2 hour 30 minutes fitness test including the 2 km run.

Total for today: 11 hours 45 minutes.
Total for month: 80 hours 30 minutes.

June 24 Kevin Lindstrom

1 hour Sihing class; triangle stepping pattern and board breaking.
1 hour I Ho Chuan: spear.

Total for today: 2 hours.
Total for month: 68 hours 45 minutes.

June 23 Kevin Lindstrom

1 hour 15 minute lion dance/demo practise.
45 minutes kicks, forms and pullups.
45 minutes chi kung.

Total for today: 2 hours 45 minutes.
Total for month: 66 hours 45 minutes.

June 22 Kevin Lindstrom

1 hour mornong class: techniques and board breaking.
1 hour White/Yellow class: techniques and choke escape.
1 hour Blue/Brown class: kicks for board breaking.
1 hour Orange/Green class: forms.

Total for today: 4 hours.
Total for month: 64 hours.

June 21 Kevin Lindstrom

1 hour San Shou class: multiple opponent sparring.
30 minutes pushups, situps and stretching.

Total for today: 1 hour 30 minutes.
Total for month: 60 hours.

Sherri Donohue: June 26

The only part of me that doesn't hurt are my eyelashes.
Kung Fu:
REST

Harmony Breaks:
Reiki Gassho meditation
Gratitude and "I'm proud of me" lists
Uncensored journaling reflecting on Boot Camp

Sherri Donohue: June 25

Saturday June 25
BOOT CAMP!! Complete package all in one packed with Kung Fu, harmony breaks, techniques, accomplishments, and sore muscles. Did my best ever in the fitness test and 2k run!!
Sifu Brinker: morning walking meditation, great way to start the day
Sifu Laurie: fitness class with leg focus, translation: let the sore muscles begin!
Sifu Playter: form composition and design, translation: there's a lot more to a form than what meets the eye and putting one together is not as easy as it looks
Sifu Prince: introduction to Sanda (San Shou), translation: traps and takedowns while wearing big "oven mitts"
Sifu Masterson and Sifu Freitag: Sai and sai form, translation: cool weapon that hurts when it makes contact and the lightning fast method of learning 18 Temple Motions
Sifu Masterson and Sifu Freitag: George St. Pierre conditioning, translation: cool moves, lots of fun and how come I'm tired out so fast?
Sifu Brinker: Moving meditation, just what was needed to bring the energy back to center
Sifu Dennis: Tai Chi, translation: breathing and movement even though slow is a lot more complex than what it looks. Also rest up for what's coming up.
Fitness test and 2k run: ensures every muscle is sore in the body. The only thing greater than the sore muscles is the feeling of pride and accomplishment when it's all done.

Sherri Donohue: June 24

Kung Fu:
I Ho Chuan class focusing on Sifu Playter's spear form
10 kicks/leg, 3 minutes horse stance, 6 spear forms
Taking it easy because I know what tomorrow will be like.

Harmony Breaks:
Reiki Gassho Meditation
Gratitude and "I'm proud of me" lists
Uncensored journaling asking the Universe a question

Allan Gamble - June 25

My previous post had an incorrect date and should have been for June 25, this post is June 26

0.0 hr day total
61.5 hr month to date total

Allan Gamble - June 26

Boot camp, great summary from previous post!

11.75 hr day total
61.5 hr month to date total

Andrea Prince June 25

Boot Camp!

1 hour of walking and guided meditation- great way to calm your mind and focus for the day ahead

1 hour 15 minutes Sifu Laurie's fitness fusion- really challenging, lots of squats and lunges with a fun relay in teams

1 1/2 hours forms choreography seminar with Sifu Playter- lots of good information about forms development and how having a purpose can make all the difference- I got some good ideas about how to proceed with making my 5 techniques better here as well.

1 1/2 hours introduction to Sanda seminar with Sifu Prince- again lots of good info, I got to work with Mr. Young and did some fun take downs and kick defence

1 1/2 hours Sai seminar with Sifu Masterson and Sifu Frietag we learned some disarms with the sai and did and 18 temple motions with a sai, very cool!

1 1/2 hours GSP conditioning seminar with Sifu Masterson. This was based on a "championship" fight- 5- 5 minute rounds with 45 second breaks, very intense workout that was interesting and a ton of fun

1 hour Tai Chi with Sifu Dennis- introduced to a few moves of the Tai Chi form and breathing. This was relaxing but very challenging

2 1/2 hours fitness test- need I say more?

daily total: 11 hours 45 minutes

monthly total: 50 hours

Robyn Kichko - June 25

tiny tiger's class - 1/2 hour of running around like a mad man - totally cool!
tai chi - 1 hour
300 sit ups - 15 min
total 1 hour 45 min.
monthly total - 45 hours 25 mins.

Sherri Donohue: June 23

Kung Fu:
9:15 am 75 minute Moksha inspired Hot Yoga class
240 reverse wall pushups, 240 situps, 1 Kempo
Made 7 horses on the torch
After Hot Yoga and torching, I was bushed plus my glutes are wildly complaining after yesterday's air squats. Gluteus maxipainus, gluteus mini-Iwanttomove, gluteus medihappius.

Harmony Breaks:
Reiki Gassho meditation
Gratitude and "I'm proud of me" lists
Uncensored journaling asking the Universe a question
Listened to an interview with Debi Berndt on "Letting Love In"

Sherri Donohue: June 22

Kung Fu:
Morning Kung Fu class focusing on techniques and board breaking
Noon 60 minute Moksha inspired Hot Yoga class
250 reverse wall pushups, 280 situps, 3 forms, 20 kicks/leg, 50 air squats

Harmony Breaks:
Reiki Gassho Meditation
Gratitude and "I'm proud of me" lists
Uncensored journaling asking the Universe a question
Listened to an interview with Marcia Wieder, America's Dream Coach

Allan Gamble - June 23

0.5 hr board breaking techniques, board breaking
0.5 hr run, walk

1.0 hr day total
49.75 hr month to date total

Andrea Prince June 23

1 hour demo practice- did my board breaking techniques during breaks

I spent most of my day staining picnic tables for my in laws, while doing this I visualized myself breaking my boards and had a mantra going in my head- In my head I broke boards for 5 hours yesterday... hope it helps!

daily total: 1 hour

monthly total: 38 hours 10 minutes

Robyn Kichko - June 23

running - 45 min
stretching 5 min
tai chi 15 min
forms 45 min
demo practice 1 hour
total 3 hours
monthly total - 43 hours 35 min.

Andrea Prince June 21 and 22

1 hour run and stretching

1 hour morning class

1 hour advanced black dragons class

25 minutes board breaking techniques

daily total: 3 hours 25 minutes

monthly total: 37 hours 10 minutes

Allan Gamble - June 22

1.0 hr morning kung fu - forms, strength, board breaking technique
0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr board breaking techniques, board breaking

2.0 hr day total
48.75 hr month to date total

Robyn Kichko - June 22

Morning class - techniques and board breaking - 1 hour
Evening class - stick basics - 1 hour
300 push ups 15 min
total 2 hours 15 min
monthly total 40 hours 35 min

I spent the afternoon working in the yard. It started out with a simple tree trimming and turned into an "Oh No! We have to cut that large branch before it does some damage!" One of the branches was almost dead and we didn't notice until we got up close and personal with the tree. That was a work out and a half, too bad a couldn't use kung fu to bring the branch down.

Allan Gamble - June 21

0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr board breaking techniques, sequence
0.5 hr run, walk
0.5 hr improve flexibility, stretching

2.0 hr day total
46.75 hr month to date total

Sherri Donohue: June 21

Kung Fu:
3 minutes plank, 30 air squats, 240 wall pushups, 240 situps
Made 7 horses on the torch

Harmony Breaks;
Reiki Gassho Meditation
Gratitude and "I'm proud of me" lists
Uncensored journaling asking the Universe a question
Reading "Wealth Beyond Reason"
Throwing the ball for the dog in the pasture, taking time to smell the alsike

June 20 Kevin Lindstrom

1 hour morning class: shield work.
1 hour White/Yellow class: review yellow requirements and obstacle course.
1 hour Blue/Brown class: obstacle course.
1 hour Orange/Green class: projection step and free sparring

Total for today: 4 hours.
Total for month: 58 hours 30 minutes.

Sherri Donohue: June 20

Kung Fu:
Morning Kung Fu class focusing on shield work
3 minutes plank, 3 minutes horse stance, 30 kicks/leg, 260 pushups, 240 situps, 2 Hseih Chein
Noon 60 minute Moksha inspired Hot Yoga class: now I'm a puddle

Harmony Breaks:
Reiki Gassho Meditation
Gratitude and "I'm proud of me lists"
Uncensored journaling asking the Universe a question

Allan Gamble - June 20

1.0 hr morning kung fu - hand pad work, distancing, combinations
0.5 hr run
0.5 hr board breaking technique
0.5 hr stretching - increase flexibility

2.5 hr day total
44.75 hr month to date total

Robyn Kichko - June 20th

300 push ups - 15 min
total 15 min
monthly total - 38 hours 20 min

I think that I am getting sick, the push ups were a real challenge and my whole head feels like it may explode. Perhaps I will feel better after some rest.

Andrea Prince June 20

1 hour morning class- focus pad work with a partner

1 hour advanced black dragons class- warm up and taught cresent kicks, reverse roundhouse and did some pyramid kicks

1 hour blue brown class- warm up and fun obstacle course fitness class

1/2 hour triangle stepping pattern

10 minutes board breaking sequence practice

daily total: 3 hours 40 minutes

monthly total: 33 hours 45 minutes

June 19 Kevin Lindstrom

1 hour 30 minutes kicks, pullups and forms.
1 hour pushups, situps and chi kung.

Total for today: 2 hours 30 minutes.
Total for month: 54 hours 30 minutes.

Spent 8 hours tiling at the kwoon.

June 18 Kevin Lindstrom

1 hour Tai Chi class.
1 hour fitness class: great workout!

Total for today: 2 hours.
Total for month: 52 hours.

June 17 Kevin Lindstrom

1 hour Sihing class: triangle stepping pattern and board breking techniques.

Spent until 1:15 tiling so that was it for the day.

Total for today: 1 hour.
Total for month: 50 hours.

June 16 Kevin Lindstrom

1 hour forms and kicks.
1 hour 30 minutes pushup, situps, pullups and chi kung.

Total for today 2 hour 30 minutes.
Total for month 49 hours.

Allan Gamble - June 19

0.5 hr forms all
0.5 hr board breaking techniques (released ego related to this, and broke down into two combinations with focus on basic techniques with flow)
0.5 hr walking, stretching from Saturday workout, which was tremendous

helped with kwoon tiling, balancing with Father's day, Sihing Lindstrom is doing a great job!
1.5 hr day total
42.25 hr month to date total

Sherri Donohue: June 19

Kung Fu:
60 reverse wall pushups, 60 situps
Rest for the rest of the day including a 2 hour nap

Harmony Breaks:
Rieki Gassho Meditation
Gratitude and "I'm proud of me" lists
Uncensored journaling asking the Universe a question
Watching a video series on the 8 Soul Art Secrets

Robyn Kichko - June 19

sit ups - 15 min.
kicks - 1 hour
total 1 hour 15 min
monthly total - 38 hours 5 min.

Sherri Donohue: June 18

Kung Fu:
3 Kempo, 3 Hung, 3 Spear, 8 minutes plank, 3 minutes horse stance, 300 pushups, 400 situps, 30 kicks/leg (snap, stiff swinging, front thrust), 30 air squats
Body-numbing, strength-building Shaolin Fitness class from Sifu Freitag
Open training (full 2 hours): tipped spear landing on foot = owie

Harmony Breaks:
Reiki Gassho Meditation
Night with friends

Allan Gamble - June 18

1.0 hr shaolin fitness
0.5 hr walk
0.5 hr board breaking sequence
0.5 hr forms various

2.0 hr day total
40.75 hr month to date total

Robyn Kichko - June 18

Running 45 min
300 push ups - 15 min
forms 1 hour
total 2 hours
monthly total 36 hours 50 min

Sherri Donohue: June 17

Kung Fu:
3 minutes plank, 3 minutes horse stance, 30 kicks/leg (inside, outside, inside cyclone combo), 240 reverse wall pushups, 240 situps, 30 air squats, 3 Kempo, 3 Da Ma Hsuing, 3 Hung

Harmony Breaks:
Reiki Gassho Meditation
Gratitude and "I'm proud of me" lists
Uncensored journaling asking the Universe a question
Listened to interview with Bob Doyle "Bounce Back With Passion"

Andrea Prince June 17

1 hour intense bike ride

1 hour Sihing class- triangle stepping pattern, board breaking techniques

helped tile at the kwoon until 10:15 with Sihings Lindstrom and Wiebe

daily total 2 hours

monthly total: 30 hours 5 minutes

Robyn Kichko - June 17th

300 sit ups - 15 min

total 15 min
monthly total 34 hours 50 min

I really felt like my day was all wrong because I didn't have time to work out and every muscle protested. Today will be a new day! I will think of my team mates that are attending class and working hard. Think of me today at the end of the day, running and working on forms.

Allan Gamble - June 17

1.0 hr sihing class - triangle stepping pattern, board breaking sequence
0.5 hr forms - various
0.5 hr board breaking sequence
0.5 hr push ups, sit ups, stretching

2.5 hr day total
38.75 hr month to date total

Allan Gamble - June 16

0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr forms - kempo
0.5 hr running, walking
0.5 hr 5 choreographed techniques

2.0 hr day total
36.25 hr month to date

Robyn Kichko - June 16

Running/jogging and some nasty wind sprints - 1 hour
Techniques with my partner - 1 hour
Swimming laps - 40 min
Hot tub - 20 min.
total 3 hours
monthly total 34 hours 35 min

Sherri Donohue: June 16

Kung Fu:
9:15 am 75 minute Moksha inspired Hot Yoga class
3 minutes plank, 240 reverse wall pushups, 240 situps, 3 Kempo, 3 Da Ma Hsuing, 3 broadsword
Weekly blog

Harmony Breaks:
Reiki Gassho meditation
Gratitude and "I'm Proud of Me" lists
Had lunch and went treasure shopping with my friend
Listened to an interview with Laura Hollick, soul artist

Andrea Prince June 16

1 hour run with wind sprints and some stretching

1 hour techniques practice- one steps

40 min swim

20 min hot tub- good for those sore muscles!

3 hour daily total

28 hours 5 minute monthly total

june 16th

Better late than never, I guess.
pushups,situps, and early morning class=1hr plus
laogar at work, =10mins
20mins weapons practice

Krysta Lowery

June 15 Kevin Lindstrom

1 hour White/Yellow class: centre/shield work.
1 hour Blue/Brown class: board breaking techniques.
1 hour Orange/Green class: techniques/combinations.
1 hour pushups, situps, pullups, Chi Kung.

Total for today: 4 hours.
Total for month: 46 hours 30 minutes.

June 14 Kevin Lindstrom

1 hour San Shou clas: san shou.
30 minutes pushuos/situps.

Total for today: 1 hour 30 minutes.
Total for month: 42 hours 30 minutes.

June 13 Kevin Lindstrom

1 hour White/Yellow class: centre, techniques.
1 hour Blue/Brown class: sparring.
1 hour Orange/Green class: forms (Long 1-2, Hung 1)

Total for today: 3 hours.
Total for month: 41 hours.

Andrea Prince June 15

1 hour morning class- forms, best shuttle run ever!

1 hour bike while the rain held off

2 hour daily total

25 hours 5 minutes monthly total

Sherri Donohue: June 15

Kung Fu:
120 reverse wall pushups, 170 situps, 10 forms (Lung and Hung), 30 kicks
Morning Kung fu class: forms, shuttle run
Chiropractic adjustment so I get the rest of the day off from physical training
Photography day for my glass art

Harmony Breaks:
Uncensored journaling asking the Universe a question
Reiki Gassho meditation
Gratitude and "I'm proud of me" lists

Robyn Kichko - June 15

Morning class - forms and the glorious shuttle run - 1 hour
300 sit ups - 15 min
total 1 hour 15 min
monthly total 31 hours 35 min

Allan Gamble - June 15

1.0 hr morning kung fu - forms, shuttle run
0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr run, stretch

2.0 hr day total
34.45 hr month to date total

my personal goal to 175 lbs
184 lbs starting weight June 09
182.2 lbs weight June 15

Allan Gamble - June 14

0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr P90X abs
1.0 hr running, walking, lunges, stretching

2.0 hr day total
32.25 hr month to date total

My personal goal to 175 lbs
184 lbs starting weight June 09
184.2 lb weight June 14 (going in the wrong direction, but good news for June 15)

Sherri Donohue: June 14

Kung Fu:
3 minutes plank, 3 minutes horse stance, 240 reverse wall pushups, 240 situps, 30 air squats, 3 Hsieh Chein, 3 Da Ma Hsuing, 3 Kempo, 30 kicks/leg (front thrust, outside cyclone, side heel combo)
On the torch: 5 Nebula pendants, 2 horse head pendants

Harmony Breaks:
Reiki Gassho meditation
Watched a cute video of a fetching budgie
Gratitude and "I'm proud of me" lists
Uncensored journaling asking the Universe a question
Watched the rain outside
Watched video interview Marci Shimoff with Lynne Twist
Roasted coffee beans outside on the BBQ, gave me a chance to be outside with the dogs and to watch the birds. Besides roast coffee over powers a house.
Watched the birds at the feeders
Outside on the deck with a bowl of popcorn, the dogs, watching the grass grow. Dogs like Frank's Hot Sauce too :)
Listened to Dr. Joe Rubino audio interview on self esteem and happiness

Robyn Kichko - June 14

I attended a work shop today for work, it was non-abusive restraint training. We go every year for a day and have a refresher and every three years for three days and experience the whole training. We review de-escalation techniques as well as how to handle out of control behaviors. It is a very physical day, I am not going to count it towards my monthly goal but I did do physical activity from 9 am until 3 pm today.
I did manage to pump out my 300 push ups - 15 minutes
Monthly total - 30 hours 20 minutes

Andrea Prince June 14

20 minutes forms and situps

1 hour "class" with my kids- we did forms and fitness

15 minutes situps, stretching

daily total: 1 hour 35 minutes

monthly total:23 hours 5 minutes

Sherri Donohue: June 13

Kung Fu:
Morning Kung Fu class: board breaking, stance stability
3 minute plank, 3 Lung, 3 Kempo, 3 cane, 240 reverse wall pushups, 240 situps, 30 kicks per leg, 30 air squats
Noon 60 minute Moksha inspired Hot Yoga class

Harmony Breaks:
Uncensored journaling asking the Universe a question
Gratitude and "I'm proud of me" lists
Watched the birds at the feeders
Watched an inspirational video

Repay - Sunday June 12 & Monday June 13th

I am traveling on business through Sask and Manitoba over the weekend and into the first half of this week.  I have taken my broad swoard and spear with me.  This is the first time I have brought my training gear with me on a business trip (traveling by car if anyone is wondering) so I want to see how much training I can get in while I am so far away from home and the Kwoon.

Here is what I did on Sunday.

100 push ups
100 sit ups
3 reps of Lau Gar (two very slow and one at regular speed)
3 reps of Kenpo one and two (two very slow and one a regular speed)
3 reps of Hung Gar (Two really slow and one at full speed)

4 rep of the broad sword form (Two very slow and two at regular speed)
10 reps of the spear form that I have learnt so far.  (6 very slow and four at regular speed)
20 minutes on combinations from the curiculum for Wednesday eveing class.

I also did about 10 minutes of shadow boxing.

Total time spent training 1 hour 20 minutes in my parents back yard.

Monday

20 minutes in my hotel room practicing various kicks and combinations.

Mr. Repay

Allan Gamble - June 13

1.0 hr morning kung fu - stance stability, board breaking technique
0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr forms - kempo focus on form phase of kung fu
0.5 hr quickness - wind sprints, walking
0.5 hr cirriculum review, stretching

3.0 hr day total
30.25 hr month to date total

My personal challenge - drive to 175
184 lb starting weight June 09
183.8 lb June 13 (not going so well yet, but I will win)

Andrea Prince June 13

1 hour morning class- board breaking techniques, stance stability

1 hour technique practice and shuttle run practice

1 hour black dragons class- forms

15 minutes research/ reading on endurance training

daily total: 3 hours 15 minutes

monthly total: 21 hours 30 minutes

Robyn Kichko - June 13

Morning class - board breaking practice and stance stability - 1 hour
Practicing techniques with my partner - 1 hour
Practicing forms and tai chi - 1 hour
300 sit ups - 15 min
Evening Blue/Brown class - sparring - 1 hour
Total 4 hours 15 min.
Monthly total 39 hours 5 minutes

June 12 Kevin Lindstrom

3 hour 30 minutes black belt fitness test.

Total for today: 3 hour 30 minutes.
Total for month: 38 hours.

June 11 Kevin Lindstrom

1 hour Tai Chi class.
1 hour fitness class.
1 hour 30 minutes UBBT meeting.
30 minutes open training: kicks, 5 techniques.
1 hour 30 minutes; pushups, situps, pullups, chi kung, and biking.

Total for today: 4 hours (plus the 1.5 hour UBBT meeting).
Total for month: 34 hours 30 minutes.

June 10 Kevin Lindstrom

1 hour Sihing class: forms and stances.
1 hour I Ho Chuan: spear

Total for today: 2 hours.
Total for month: 30 hours 30 minutes.

June 9 Kevin Lindstrom

June 9th

1 hour 50 minutes biking (55 minutes to work and back).
1 hour 10 minutes on 5 techniques.
45 minutes on forms/kicks.
45 minutes on pullups/situps/chi kung.

Total for today: 4 hours 30 minutes.
Total for month: 28 hours 30 minutes.

Sherri Donohue: June 12

Kung Fu:
3 minute plank, 30 kicks/leg (inside crescent, front thrust, side heel combo), 30 air squats, 3 minutes horse stance, 240 reverse wall pushups, 240 situps, 3 Kempo, 3 spear, 3 Hung
Planted the hoop house (also counts as Harmony Break)
Weed-eatered until the battery ran out

Harmony Breaks:
Rieki Gassho meditation
Gratitude and "I'm proud of me" lists
Watched the birds at the feeders
Uncensored journaling asking the Universe a question
Stopped to look at a pretty purple flower with yellow stamen in the pasture

June 6 to 12

Mon June 6: 1 hr Advanced Black Dragons, 1/2 hour prep for class, 1/2 forms, situps and pushups, 3 min meditation (with girls)

Tues June 7: 1/2 hour( ish) situps/ pushups, 1/2 hour review of curriculum, 3 min meditation with girls

Wed June 8: 1 1/2 hour Advanced Black Dragons (incl. prep), 3 min meditation with girls

Thurs June 9: 1/2 hour reading blogs, 10 minutes looking for activities for Lil Leopards, 10 minutes review of Lil Leopards curriculum, 5 minutes of pondering advanced curriculum, 4 minutes meditation with my girls

Fri June 10: 1/2 hour forms, situps, pushups.

Sat June 11: 15 minutes forms, 45 minutes Lil Leopards, 1 hr Tai Chi, 1 hr Kung Fu related errands, 1 1/2 hour UBBT meeting, 45 minutes Black Dragons grading, 1/2 hour reading, 3 minutes meditation with girls

Sun June 12: 1/2 hour reading, 1/2 hour blogging, 1/2 hour mindful walking, 4 minutes meditation with girls.

Robyn Kichko June 08,09,10,11 &12

June 08th
Attended morning class and we focused on triangle stepping pattern mostly - 1 hr.
300 push ups 15 min
tai chi - 20 min
forms - 1 hour
total 2 hours and 35 mins.
total monthly 18 hours

June 09th
sit ups 15 min
walk 1 hour
kicks front and side 1 hour
total 2 hours 15 min
total monthly 20 hour 15 min

June 10th
300 push ups - 15 min
sihing class - 1 hour
tai chi 20min
total 1 hour 35 min
total monthly 21 hours 50 minutes

June 11th
300 sit ups 15 min
rough day at work, no excuse, just reality
total 15 min
total monthly 22 hours 5 minutes

June 12th
black belt fitness test - 3.5 hours
300 push ups - 15 minutes
total 3 hours 45 mins
total monthly 25 hours 50 minutes

Sorry that I got behind on my recording, thank goodness that I have it all written down. I will try to be more diligent about putting it out there.

Allan Gamble - June 12

3.0 black belt fitness test with stretching - at home (repalced shuttle run with lunges and wind sprints)

3.0 hr day total
27.25 hr month to date total

My personal additional goal
184 lb starting weight June 09
183.4 lb June 12

Allan Gamble - June 11

1.0 hr shaolin fitness class
1.0 hr ubbt meeting
0.5 hr push ups, sit ups

2.5 hr day total
22.25 hr month to date total

My other goal I committed to this blog
184 lb starting weight June 09
183.6 lb June 10

Andrea Prince June 12

3.5 hours black belt fitness grading run through and stretching.... I am so done for the day!

monthly total: 18 hours and 15 minutes

Andrea Prince June 11

1 hour fitness class- really intense, my calves hurt!

UBBT meeting during open training

an unexpected emergency derailed any further training in the day, so just 1 hour today.

monthly total: 14 hours 45 minutes

Sherri Donohue: June 11

Kung Fu:
Shaolin Fitness class- need I say more
240 reverse wall pushups, 240 situps, 3 minutes plank, 3 minutes horse stance, 3 Kempo, 3 Lao Gar, 3 Da Ma Hsuing, 30 kicks per leg (front thrust, side heel, spinning back combo)
UBBT meeting

Harmony Breaks:
Gratitude and "I'm proud of me" lists
Reiki Gassho meditation
Frequently look outside to watch the birds at the feeders
Gave the cockatiels a shower (it's entertaining, trust me)
Went shopping at a Thrift Store (I LOVE thrift stores)
Spent time with one of my oracle card decks
Dinner with Dennis at one of my favorite restaurants
Uncensored journaling

Sherri Donohue: June 10

Kung Fu:
3 minutes plank position, 240 wall pushups (doing these as reverse pushups), 240 situps, 2 Lao Gar
Practiced spear handling outside so that also serves as a harmony break
I Ho Chuan class

Harmony Breaks:
Gratitude and "I'm proud of me" lists
Reiki Gassho meditation
Listened to Christine Arylo's interview on self-love and turning down the voice of the Inner Mean Girl
Listened to a short Bob Proctor interview
Played with the dogs
Frequently look outside to watch the birds at the feeders and watch the wind blow the leaves and grass in the pasture
Have the windows open so I can hear the birds and the train (I can hear train with windows closed, but I like the train)
Watered my new fruit trees

As a side note, I torched today and don't feel the knot in my shoulder: yay for Hot Yoga!!

Andrea Prince June 10

40 minute run and stretching

1 hour Sihing class- forms and bow stance work

1 hour 40 minute daily total

13 hours 45 minutes monthly total

Allan Gamble - June 10

0.5 hr push ups, sit ups, pull ups, stretching
1.0 hr sihing class - techniue, forms
0.5 hr stretching
0.5 hr cirriculum notes and review

2.5 hr day total
21.75 hr month to date total

Sherri Donohue: June 6-9

I know I'm starting late, but better late than never
Monday: 9 am Kung Fu class, noon 60 minute Moksha inspired Hot Yoga class. Too noodley for anything more physical.
Tuesday: need physical rest after first Hot Yoga class so I listened to personal development interviews instead. Realized that I sell my self short on being proud of me and only give myself permission to feel proud of me when either the accomplishment is huge or someone else does it first. Action step: change future gratitude list to "I am proud of me for.." list.
Wednesday: 9 am Kung Fu class, noon 60 minute Moksha inspired Hot Yoga class. Still too noodley for anything more physical. Had the realization that Hot Yoga is more than just a workout, it's also my Holy Land.
Thursday: 9:15 am 75 minute Moksha inspired Hot Yoga class. Spend the rest of the day hanging out with my friend window and thrift store shopping.

Allan Gamble - June 09

0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr forms - all
0.5 hr cirriculum review
0.5 hr run/walk

2.0 hr day total
19.75 hr month to date total

Andrea Prince June 9

30 minute run

10 minutes stretching

45 minutes board breaking techniques, and 5 original technique practice

15 minutes stretching and sit ups

I put chalk on the bottom of my feet and practiced my board breaking techniques on my heavy bag, it gave me a better idea of where I am kicking consistently and the most naturally when I go through the sequence.

Daily total: 1 hour 40 minutes

Monthly total: 12 hours 5 minutes

June 8 Kevin Lindstrom

20 minute run.
1 hour White/Yellow class: centre and shield work.
1 hour Blue/Brown class: kicks and shield work (intense warmup).
1 hour Orange/Green class: spinning back kick defense and free sparring (intense warmup).

Total for today: 3 hours 20 minutes.
Total for month: 24 hours.

Andrea Prince June 7 & 8

Missed regular classes last couple of days attending first aid course

45 minute bike ride

15 minutes situps

1 hour total- pretty sad- I have a better plan for the next few days.

Allan Gamble - June 08

1.0 hr morning kung fu - triangle stepping pattern
1.0 hr P90X - kenpo (great workout)
0.5 hr forms - kempo
0.5 hr push ups, sit ups, pull ups, stretching

3.0 hr day total
17.75 hr month to date total

Allan Gamble - Jun 07

0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr P90X abs, stretching
0.5 hr forms - kempo

1.5 hr day total
14.75 hr month to date total

June 7 Kevin Lindstrom

1 hour San Shou class: free sparring and full MMA.
30 minutes Chi Kung.

Total for today: 1 hour 30 minutes.
Total for month: 20 hours 40 minutes.

June 6 Kevin Lindstrom

20 minute run.
1 hour White/Yellow class: Centre and blocking round house.
1 hour Blue Brown class: Kicks for board breaking and blocking roundhouse.
1 hour Orange/Green class : Combinations.
In between classes did kicks and pushups.

Total for today: 3 hours 20 minutes.
Total for month: 19 hours 10 minutes.

Robyn Kichko - June 07

300 sit ups
walking 2 hours
tai chi
2.5 hours
total 15 hour 25 minutes

temptation

I thought I'd got beyond collecting things. I do have a few things I like, but I dont collect them just to have. I hate clutter, and I'm always trying to get rid of stuff. That being said, I found out what tempts me yesterday; as I was hemming and hawing about going to boot camp, this years weapon was waved in front of me. Suddenly, I'm signed up and thrilled to death to have a new toy. Now I just have to figure out how to tell my coworker I'm skipping her wedding due to new toys...
Krysta Lowery, student member ubbt silent river kungfu

Andrea Prince June 6

1 hour morning class- mostly worked on roundhouse kick, great workout

1 hour black dragons class- led warmup and reviewed wrist escapes and headlock escape

10 minutes stretching

15 minutes forms and practicing technique for board breaks

2 hours 25 minutes daily total

Allan Gamble - June 06

1.0 hr morning kung fu class - roundhouse kicks
0.5 hr push ups, sit ups, pull ups
0.5 hr forms - kempo
0.5 hr run

2.5 hr day total
13.25 hr month to date total

June 5 Kevin Lindstrom

30 minute bike ride.
1 hour forms and kicks.
30 minutes Chi Kung.
30 minutes pushups, situps, pullups and stretching.

Total for today: 2 hours 30 minutes.
Total for month: 15 hours 50 minutes.

June 4 Kevin Lindstrom

1 hour Tai Chi Class.
1 hour Shaolin Fitness (station warmup, kicks, combos)
2 hour open training (board breaking, stretching, knife defense, triangle stepping pattern).
2 hours 15 minutes at home (kicks, forms, pushups, situps, pullups, Chi Kung).

Total for today: 6 hours 15 minutes.
Total for month: 13 hours 20 minutes.

Robyn Kichko - June 06

Morning class - hard core round house kicks - it was an awesome class
Forms for an hour afterwards - Loa gar, stick and lung 1 and 2
Tai chi for only 10 minutes
Total 2 hours
Total for this month so far 12 hours and 55 minutes

June 4th, June 5th

June 4th

Came back to the fitness class for a tough one hour class.
Spent two full hours at open training and covered the following.

• 30 minutes on forms Lau Gar, Kenpo
• 30 minutes with my spear
• 30 minutes doing some shadow boxing and counter punching strategies.
• 30 minutes ding some knife defense with Sihing Lindstrom

Total 3 hours

June 5th

• 30 minutes of forms.
• 2 hours wlaking with my family through Fort Edmonton Park.  WOW FORT EDMONTON PARK IS HUGE but very COOL!

Total 2.5 hours

Mr. Repay

Andrea Prince June 5

45 minute bike ride

45 minutes forms and a little stretching

10 minutes meditation

1 hour 40 minutes total

Allan Gamble - June 05

0.5 hr push ups, sit ups, stretching
0.5 hr shovelling dirt in garden
0.5 hr forms kempo
0.5 hr run
0.25 hr stretching

2.25 hr day total
10.75 hr month to date

Robyn Kichko - June 05

50 min run
300 sit ups
tai chi
loa gar
kempo
total of two hours of work out, one hour of catching up on blogs and writing my blog

Andrea Prince June 4

1 hour fitness class- pushups, situps, shuttle run, skipping, kicks on the bag, horse stance with bean bags and focus pad work with a partner- wicked class.

10 minutes stretching

1 1/2 hours open training- practiced techniques for board breaks and broke boards, triangle stepping pattern practice and some stretching

2 hours and 40 minutes total

June 01 - 04

Wed June 01

1 1/2 hr - advanced black dragons ( prep & class)
10 min - going over UBBT requirements
10 min - reading blogs

Thurs June 02

15 min - tai chi review
10 min - mlong kuen
10 min - pushups
30 min - sitting meditation

Fri June 03

20 min - Sihing class ( observing & learning)
1 hr - black belt class
20 min - mindful filing
15 min - planning Lil Leopards class

Sat June 04

45 min - Lil Leopards
50 min - Tai Chi
20 min - forms
10 min - reading Book of Five Rings

Sifu Tania Vantuil

Robyn Kichko - June 03 and 04

June 03
Sihing class - awesome warm up that stressed the legs by Sifu Masterson, Kempo, hay maker techniques. I hurt my knee in class and spent the remainder of the evening on the couch with an ice pack. Hopefully, that will teach me to not procrastinate and get my workout done in the morning.

June 04
Fantastic day! Taking it easy on my knee was the right answer last night because I feel great today. I also tried out an energy drink, I had 1/2 litre for breakfast and then took the other half with me for the day to sip while I worked my butt off for 4 hours.
Here is what I did:
50 minutes tai chi
60 minutes amazing fitness class that made us push ourselves for the entire hour
120 minutes of board breaking practice and techniques ( triangle stepping pattern and knife defenses)
Smoothie recipe
1 cup skim milk
1 cup orange juice
1 cup plain fat free yogurt
2 cups frozen fruit
2 tablespoons hemp protein
2 scoops vegan energy powder
This makes two servings

June 3 Kevin Lindstrom

1 hour Sihing Class haymaker defense.
15 minute walk.

Total for today: 1 hour 15 minutes.
Total for month: 7 hours 5 minutes.

Allan Gamble - June 04

1.0 hr shaolin fitness class - conditioning, circuit, combinations with pads
.75 hr open training - board breaking (little bump on my forehead), lung form, stretching
.25 hr stretching
0.5 hr forms - kempo

2.5 hr day total
8.5 hr month to date total

Andrea Prince June 3

15 minutes forms and situps

15 minutes curriculum review

1 hour Sihing class

1 1/2 hours total

Sihing class tonight showed me I need more repetition of techniques practice.

Allan Gamble - June 03

1.0 hr sihing class - haymaker defense
0.5 hr forms kempo
0.5 hr push ups, sit ups, stretching

2.0 hr day
6.0 hr month to date

Allan Gamble - June 02

Hello all,

0.5 hr push ups, sit ups, pull ups, stretching
0.5 hr run
0.5 hr kempo form
0.5 hr board breaking sequence (I have plenty of firewood)

2.0 hr day total
4.0 hr month total

June 2 Kevin Lindstrom

15 minutes 2 km fast walk.
45 minutes 2 reps of Chi Kung.
1.5 hours pushups,situps,pullups, kicks and stretching.

Total for today: 2 hours 30 minutes.
Total for month: 5 hours 50 minutes.

Robyn Kichko - June 02

45 minute run - I have no idea how far I went, I had two new factors today - Katie was with me and I have new shoes and my gps died (I guess one should charge these things more than once a week)
20 minutes tai chi - my form only takes me about 13 to 15 minutes but my goal is to slow it down to 20 minutes. Today I played the shuffle game in my living room so I focused on my technique instead of my flow.
30 minutes - catching up on my blog reading
15 minutes - reorganizing my schedule so that I can have lunch with my brother next week ( one of my goals is to mend relationships, this one is in desperate need of my attention)
15 minutes - trying to meditate, I still don't know if I am doing it right, is there a right way? Perhaps if I am relaxing and focusing on my breathing than I am doing okay?
15 minutes - stretching my legs after the run
300 push ups
These are all the things that I did to work towards my UBBT goals - 155 minutes
Number of minutes that I spend thinking about kung fu everyday - 1440 minutes

Andrea Prince June 2

Today was a designated rest day, but I thought I should post anyway just to stay consistent. I think everyone should have a rest day, it gives you a physical and mental rest. Back to training tomorrow.

Robyn Kichko - june 01

1 hour blue/brown class - did the warm up, kicks and combinations - helped with the 2 km run - 300 sit ups - stretches - tai chi - kicks

June 1 Kevin Lindstrom

20 minutes warmup/2km run/stretching after.
1 hour white/yellow class - shoulder rolls and flying basics.
1 hour blue/brown class - fitness test/2 km run/ push hands.
1 hour orange/green - forms teaching orange belts Hseih Chen, Hung 1, and Long 1.
In between classes work on kicks, pushups, situps and kicks.

Total for today: 3 hours 20 minutes.
Total for month: 3 hours 20 minutes.

Andrea Prince June 1

10 minutes forms- just ran through all the forms I know

1 hour class with the advanced black dragons-warm-up andthen we ran the 2km run (Mr.Regier junior ran it faster than I did- I think he's 8) and did 15 minutes of stretching afterwards.

1 hour and 10 minutes total: I missed the mark today but I did stretch much further than I have before so I think I need to put 15 minutes in after all workouts instead of the customary 2 minutes.

Allan Gamblw - June 01

1.0 hr kung fu class
0.5 hr push ups, sit ups, stretching
0.5 hr kempo form

2.0 hr day total
2.0 hr month total

I have already achieved a benefit knowing that I needed 2 hours today, my kempo form is much improved as I went through 10 reps.  Good day!!

March 30, 31 Neil Hamilton

March 30

breakfest- cinnamon bagel and a  mug of coffee

coffee time- 2 granola bars, a banana and some baby carrots

lunch- 2 cheese sandwiches on wholewheat bread and a medium salad

supper- chinese noodles and 2 cupcakes for dessert

March 31

breakfest- bowl of shreddies and milk and a mug of coffee

coffee time- 2 granola bars and a banana

lunch- some chicken stirfry and soem veggies

supper- ham with mash potatoes, caesar salad and mixed veggies

snack- hot air popcorn

Darcy Regier - March 31st

breakfast
3 cups of water
bran cereal
2 pieces of toast with cheese and ham

later...
15grams of chocolate
2 cups of water
1 cup of coffee

late lunch @ Montanas
Sirlion burger and fries
3 cups of water

supper
1/2 cup of grapes
1/2 bran muffin
2 cups of water

Khona- 30 & 31st

March 30
Bfast- 2 toast w/ nutella
Lunch- Donair
Supper- Leftover chili

4 cups coffee, 2 water, 1 orange juice

March 31
Bfast- 1 w.g toast w/ nutella
Lunch- Leftover chili
Supper- 2 cheese smokies w/ ketchup

5 coffee, 3 water, 2 orange juice

Mar 30 &31 Krysta Lowery

Mar 30
bac, egg dried mango
apple sauce
ital saus pasta and cheese
dried mango, pear
roast beef with oven roasted veggies and gravy
sm chunk of bread, wine
Mar 31
bac, egg,dried mango
pear
booster juice, mango hurricane
almonds, dried mango
2 pieces fresh ginger bread--yummy!
open chicken sandwich, chips
hot choc
wine, cheese
glad its a month done!!

March 31 - Sifu Brinker

Breakfast - bowl of oatmeal, an apple, and a cup of green tea
Lunch - tuna noodle casserole
Supper - lentil stew

Greg Wiebe Day 31

Breakfast

• Green Tea
• Dish of Pineapple

Lunch 

• Roast ham and jasmine rice (left overs from who knows when)

Supper

• Bar-b-Q Chicken Caesar Salad with tomatoes, cucumbers, almonds, and cheese
• Green Tea

Through out the day consumed 3 liters of water


This has been educational and fun.

Andrea Prince day 31 - last day

breakfast: 1 egg, whole wheat toast, 2 cups herbal tea

snack: granola bar, apple, banana

lunch: grill cheese on whole wheat, cookie, water

dinner: baked salmon, salad, pan fried potatoes, water

snack: nachos, chocolate milk and 2 squares dark chocolate

March 31, Finnamore

Bannana, Almonds, supplements, 2 glasses water
1 glass water, butternut squash and red pepper soup, chicken
2 glasses water, bananna, sunflower seeds
1 glass water, sweet potato, home-made chili.
Hot chocolate, 2 toast

Sherri Donohue: Day 31- The last day

Breakfast:
2 slices of sourdough with peanut butter and jam
Soymilk latte
Water

Snack:
1 banana nut cookie dough bite (raw)
Glass of exotic chocolate "milk" made with hemp seeds, raw cocoa, agave, orange blossom water,
Water

Lunch:
Japanese salad with coleslaw mix, almonds, ramen noodles (raw), ginger-soy/balsamic dressing, kelp granules
Water with 3 drops black mica

Supper:
6 potato and onion perogies (dairy-free) with Tofutti "sour cream", bacon bits, Daiya Mozzarella style "cheese"
Steamed asparagus
Water

Snack:
4 banana nut cookie dough bites with chocolate chips (I'm such a genius)
Water

March 30 & 31 Kevin Lindstrom

March 30

Yogurt for breakfast.
Grilled turkey, cheese and tomatoe sandwich with a side of cottage cheese for lunch.
BBQ chicken, roasted potatoe and steamed veggies for dinner.

March 31

French toast with apples and a side of bacon for breakfast.
Salad with turkey, ham, cheese and croutons for lunch.
Thin crust pizza with ham, mushroom, provolone, apple and mango.

Robyn Kichko - Mar.31

breakfast
smoothie

lunch
small bowl of homemade chicken noodle soup
two homemade biscuits

chai tea

supper
chicken nuggets
french fries
root beer

Robyn Kichko - Mar.30

breakfast
smoothie

lunch
salmon sandwich on rye
green leafy salad
chai tea


snack
grapes
banana

supper
chicken
cauliflower
spinach salad


snack
raisin toast

Allan Gamble - March 31

1 smoothy - berries, milk, banana, apple, pomegranate, protein
1 coffee
1 pizza, pop
1 bings on the last day, rice, chicken balls, sweet and sour pork
1 smoothy - berries, apple, banana, protein
plenty of water

woohoo!!

Sherri Donohue: Day 30

Breakfast:
1 slice of sourdough with peanut butter and honey
Soymilk latte
Green smoothie with spinach, mango, green apple papaya, noni, mint
Water

Lunch:
Leftover beef-cashew-mushroom stirfry with coconut rice (this is it, I swear)
Exotic chocolate "milk" made with hemp seeds, raw cacoa, agave, ginger, orange blossom water
Water with 4 drops black mica

Supper:
Tortiere with ketchup
Steamed broccoli with dairy-free margarine and sea salt
2 Banana-nut cookie dough bites (Raw)
Water

Snack:
Banana-nut cookie dough bite (Raw)
Handful of chipolte almonds
Water

Darcy Regier - March 27th - 30th

March 27th

breakfast
3 cups of water
1 piece of rye toast
1/2 cup of freshly cut up pineapple

lunch
3 cups of water
2 bowls of homemade soup (leftover steak and lots of veggies)

supper
1 1/2 pieces of lasagna (organic beef and spinach)
3 cups of water

March 28th

breakfast
3 cups of hot water (with honey and lemon juice)
small bowl of bran and 1% milk
English muffin with egg, cheddar cheese and sandwich meat

later...3 cups of hot water with honey and lemon juice

lunch
hot hamburger with fries and coleslaw
3 cups of water

supper
homemade soup
homemade apple crisp
3 cups of water

March 29th

breakfast
3 cups of weak herbal peppermint tea
1 cup of steel cut oats, with raisins, brown sugar and 1% milk

later...
2 cup of hot water
1 1/2 cups of weak coffee
3/4 cup of fruit

supper
Pizza Hut -
1/4 of large pizza
4 cups of water

later...
1 large cup of weak peppermint tea
1/2 cup of fruit

March 30th

breakfast
bran cereal with 1% milk
2 cups of weak coffee
3 cups of water
2 pieces of rye toast

lunch
garden salad
lasagna
15 grams of extra dark chocolate

supper
chicken noodle soup
2 tuna sandwiches of rye
1 homemade chocolate cookie
2 cups of water

later...
2 cups of warm water

March 30 - Sifu Brinker

Breakfast - bowl of oatmeal
Lunch - Lentil stew
Supper - two grilled cheese sandwiches

Andrea Prince day 30

One more day to go!

breakfast: granola bar, herbal tea

snack: kiwi, strawberries, water

lunch: about a cup of pasta salad with veggies, 4 pieces of sushi, apple, water

snack: 5 crackers with cheese, granola bar, banana, vanilla latte

dinner: stirfry with chicken, broccoli, napa cabbage, carrots mushrooms, noodles. water

snack: cinnamon toast and milk

March 30, Finnamore

Bannana, Almonds, 3 glasses water, supplements
Blueberry cookie, 1 hot water
Energy Bar, 2 glasses water
1 pear, 2 glasses water
Tuna wrap, salad with sunflower seeds
2 glasses water
Hot chocolate, 2 toast

Greg Wiebe Day 30

Breakfast

• Green Tea
• Dish of Pineapple

Lunch 

• Salad

Supper

• Chicken and Bacon Sacchettini with Alfredo sauce and garlic bread
• Green Tea

Through out the day consumed 3 liters of water

Greg Wiebe Day 29

Late post

Breakfast

• Green Tea
• Dish of Pineapple

Lunch 

• Chicken Kiev, Jasmine rice (left overs)

Supper

• Angle hair with meat sauce and garlic bread
• Green Tea

Through out the day consumed 3 liters of water

Allan Gamble - March 30

1 coffee
1 cheeseburger, fries, pop
1 quinoa, chicken breast, corn
1 smoothy - berries, protein, banana, apple, milk
1 chips, pop
plenty of water

Khona- March 26 thru 29

March 25
Bfast- 2 whole grain toast w/ Nutella
Lunch- Dragon Combo from Tokyo Express

4 coffee, 2 water, 1 beer & 1 apple juice

March 26
Lunch- Ham & cheese on whole grain
Supper- Momma's lasagna
Snack- 1 piece carrot cake

3 coffee, 1 water, 2 apple juice

March 27
Lunch- leftover lasagna
Supper- Sheppards Pie, Garlic toast
Snack- whole grain toast & Cheez Wiz

5 coffee, 1 water, 1 apple juice

March 28
Bfast- 2 w.g toast with nutella
Lunch- none
Supper- chili

6 coffee, 1 water

March 29
Bfast- 2 w.g. toast with nutella
Lunch- leftover sheppards pie
supper- leftover chili

4 coffee, 2 water

Allan Gamble - March 29

1 smoothy - berries, protein, yogurt, milk, banana, apple
1 pizza and cactus potatoes, pop
1 pizza for dinner
1 smoothy - berries, apple, banana, milk
1 more smoothy - berries, apple, banana, milk
plenty of water

Sherri Donohue: Day 29

Breakfast:
1 1/2 slices sourdough with peanut butter and honey
Green smoothie with spinach, green apple, green grapes, strawberries, banana, mint, noni
Soymilk latte
Water

Snack:
Exotic chocolate milk made with hemp seeds, agave, raw chocolate powder, ginger, orange blossom water.
Water

Lunch:
Leftover beef-mushroom-cashew stirfry on coconut rice
Orange
Water with 5 drops black mica (I lost count while daydreaming)

Snack:
Handful of chipolte almonds
Water

Supper:
1 slice tortierre (Thanks Costco) with Ketchup
Green smoothie with spinach, mango, papaya, green apple, mint

Mar 29 Krysta Lowery

bac,egg, dried mango
orange
ital sausage pasta (leftovers), dried mango
strawberries, almonds
cheese fondue with foccaccia bread, tons of veggies
bite of chicken
wine, 1 turtle

March 26-29 Neil Hamilton

March 26

breakfest- cinnamon bagel and a mug of coffee

lunch- baked fillet of fish and fries

supper- large salad with cucumber and snow peas

March 27

breakfest- bowl of instant oatmeal and a mug of coffee

lunch- 2 hot dogs on wholewheat bread

supper- 3 pieces of meat over's pizza

March 28

breakfest- bowl of instant oatmeal and a mug of coffee

coffee time- 2 granola bars and a diced peaches fruitcup

lunch- 2 pieces of leftover pizza, some baby carrots and a banana

supper- baked fish and chips

March 29

breakfest- a cinnamon bagel and a mug of coffee

coffee time- 2 granola bars, a diced peaches fruitcup and some cashew nuts

lunch- baby carrots, sweet snow peas, a banana and some pretzels

supper- chinese noodles in a chicken sauce with vegatables

snack- hotair popcorn

Robyn Kichko Mar.29

breakfast
1/2 cup cottage cheese
1/2 cup strawberries
1/2 cup grapes

lunch
two boiled eggs
rye bread

snack
banana
grapes

supper
salmon
salad
cauliflower

snack
raisin toast

Robyn Kichko - Mar.28

breakfast
smoothie

lunch
eggs and cheese on rye toast
peas and cucumber

supper
fish
spinach salad

snack
raisin toast

March 29 - Sifu Brinker

Breakfast - fruit salad consisting of strawberries, apples, banana, and pineapple
Lunch - lentil stew
Supper - grilled cheese sandwich x 2

Andrea Prince day 29

breakfast: granola bar, herbal tea, chai tea latte

snack: 5 crackers and cheese, banana, water

lunch: leftover pasta from last night, water

snack: kiwi, tea, 2 graham crackers

dinner: spinach and cheddar quiche, spinach salad, water

snack: 7 hot wings- homemade- celery and carrots with dip, water

March 28 & 29 Kevin Lindstrom

March 29

Yogurt for breakfast.
Donair for lunch.
Orange for a snack.
2 slices homemade pizza for lunch.

March 30

Bacon and eggs for breakfast with brown toast.
Cheeseburger and fries for lunch.
Lasagna for dinner.

Finnamore, March 28, 29

March 28
bannana, 2 toast with peanut butter, supplements, 2 hot water
hot water
Tuna salad, apple, 2 glass water
pineapple, cottage cheese, 1 glass water
2 glass water, chicken, broccoli, potatoe wedges
hot chocolate

March 29
2 hot water, supplements, grapes, 1 scramble egge with salsa in whole wheat wrap.
3 glasses water
cottage cheese, bake beans, salad
1 glass water, pineapple, 1 slice wrap with melted cheese
chicken, broccoli, 1 glass water
hot chocolate

Allan Gamble - March 28

1 coffee
1 smoothy - berries, protein, apple, banana, spinach
1 grilled ham and cheese sandwich, french fries, pop
1 beef donair with cheese, french fries
1 banana cream dessert
plenty of water

Sherri Donohue Day 28

Breakfast:
1 piece of sourdough with peanut butter and jam
Soymilk latte
Green smoothie with spinach, mint, green grapes, green apple, strawberries, banana, noni
Water

Lunch:
Raw "bouquet of flavors" soup with kelp granules
Few green grapes
Banana ends (I was slicing up bananas for dehydrating and the ends had to go somewhere :)
Water
10 Barhi dates stuffed with pecans and dark chocolate (dairy-free) chips

Snack:
Corn-flax chips with salsa
Water with 3 drops black mica

Supper: leftover alert
Beef-mushroom-cashew stirfry with coconut rice and prawn-mango-veggie (sans prawns) from Thang Long
Water
Bananas Foster (raw style and yummy!! Dennis loved it)

Recipe: Bananas Foster (serves 2)
Bananas Foster is typically made flambe style on the stove with butter and carmelizing the sugar, however I came across this very easy, yummy and quick version.

In 2 bowls add the following
2 ripe bananas (1 banana per bowl)
1 cup (thereabouts) of vanilla ice cream (mine is dairy free and sometimes raw)
2 tablespoons (thereabouts) chopped walnuts

Glaze:
Mix together in a small bowl the following:
1/4 cup agave nectar (found in Homegrown and Superstore) Agave is low glycemic
2 teaspoons olive oil
1 tablespoon carob powder (needed for the caramel flavor)
1/4 teaspoon rum extract
splash of vanilla extract
pinch of cinnamon
pinch of sea salt

Blend the glaze well and pour over banana/ice cream/nut mixture. Enjoy!

March 28 - Sifu Brinker

Breakfast - two Tim Horton's breakfast sandwiches without meat washed down with orange juice
Lunch - grilled chicken sandwich
Supper - tuna noodle casserole

Greg Wiebe Day 28

Breakfast

• Green Tea
• Dish of Pineapple

Lunch 

• Bowl of soup (lazy man’s Ramen)

Supper

• Chicken Kiev, Jasmine rice
• Green Tea

Through out the day consumed 3 liters of water