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!!