SRKF UBBT Diet Tracking Project

Day 15

2011-11-15T21:52:00.000-08:00

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

2011-11-14T12:29:00.000-08:00

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

2011-11-13T19:14:00.000-08:00

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...

2011-11-09T18:52:00.000-08:00

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

2011-11-09T14:39:00.000-08:00

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

2011-11-04T08:49:00.000-07:00

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

2011-11-02T19:31:00.000-07:00

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

2011-11-01T18:56:00.000-07:00

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

2011-10-30T04:16:00.000-07:00

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

2011-10-26T10:04:00.000-07:00

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

2011-10-25T09:18:00.000-07:00

360 Kicks completed

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

Sihing Gamble

Day 7 - kicks

2011-10-24T21:31:00.000-07:00

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

2011-10-24T12:58:00.000-07:00

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

2011-10-23T23:50:00.000-07:00

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

2011-10-23T10:34:00.000-07:00

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

2011-10-21T09:01:00.001-07:00

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

2011-10-21T08:55:00.000-07:00

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

2011-10-20T10:09:00.000-07:00

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

2011-10-20T08:25:00.000-07:00

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

2011-10-19T10:47:00.000-07:00

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

2011-10-18T20:41:00.000-07:00

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

2011-08-04T12:38:00.000-07:00

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

2011-08-02T21:52:00.000-07:00

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

2011-07-26T20:58:00.000-07:00

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

2011-07-25T21:12:00.000-07:00

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

2011-07-25T21:11:00.001-07:00

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

Robyn Kichko - July 23

2011-07-25T21:10:00.000-07:00

Tai chi - 3

Robyn Kichko - July 22

2011-07-25T21:07:00.000-07:00

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

2011-07-25T09:09:00.000-07:00

kempo - 30
hung - 10
lao gar - 2

getting a little better each day, have fun!

july20-21 Krysta Lowery

2011-07-21T20:23:00.000-07:00

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

2011-07-21T10:06:00.000-07:00

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

2011-07-20T07:16:00.000-07:00

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

2011-07-15T21:09:00.000-07:00

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

2011-07-15T08:18:00.001-07:00

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

2011-07-15T07:10:00.000-07:00

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

2011-07-15T06:27:00.000-07:00

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

2011-07-14T06:00:00.000-07:00

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

2011-07-13T11:39:00.000-07:00

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

2011-07-13T02:34:00.000-07:00

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

2011-07-12T21:30:00.000-07:00

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

2011-07-12T10:28:00.000-07:00

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

2011-07-12T07:51:00.000-07:00

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

2011-07-11T17:28:00.000-07:00

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

2011-07-10T20:35:00.000-07:00

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

2011-07-10T12:09:00.000-07:00

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

2011-07-09T07:57:00.000-07:00

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

2011-07-09T07:22:00.001-07:00

Kempo - 6
Tai Chi - 1
Great Sihing class!

Allan Gamble - July 08

2011-07-08T20:52:00.000-07:00

hsieh chein - 2
kempo - 7
lao gar - 3

good day!

Sherri Donohue: July 7

2011-07-08T06:18:00.000-07:00

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

2011-07-07T20:50:00.000-07:00

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

2011-07-07T20:29:00.000-07:00

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

2011-07-07T09:14:00.000-07:00

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

2011-07-07T08:16:00.000-07:00

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

2011-07-06T21:56:00.000-07:00

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

2011-07-06T19:31:00.000-07:00

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

2011-07-05T21:39:00.000-07:00

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

2011-07-05T20:44:00.001-07:00

Got started on kempo and stuck with it for today.

Kempo - 10

good improvement for the day!

Robyn Kichko - July 5

2011-07-05T17:09:00.000-07:00

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

2011-07-05T17:07:00.000-07:00

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

2011-07-04T20:41:00.000-07:00

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

2011-07-04T20:14:00.000-07:00

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

2011-07-03T16:31:00.000-07:00

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

2011-07-02T13:15:00.000-07:00

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

2011-07-02T08:01:00.000-07:00

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

Allan Gamble - June 30

2011-07-01T12:17:00.001-07:00

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

2011-07-01T07:32:00.000-07:00

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

2011-06-30T22:14:00.000-07:00

1 hour demo practice- kempo and technique practice

daily total: 1 hour

monthly total: 59 hours 45 minutes

June 29 and 30 Kevin Lindstrom

2011-06-30T09:10:00.003-07:00

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

2011-06-30T08:56:00.001-07:00

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

2011-06-30T08:56:00.000-07:00

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

2011-06-29T22:29:00.000-07:00

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

2011-06-29T22:25:00.000-07:00

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

2011-06-29T21:44:00.001-07:00

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

2011-06-29T10:37:00.000-07:00

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

2011-06-29T06:31:00.000-07:00

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

2011-06-28T12:20:00.000-07:00

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

2011-06-28T12:18:00.001-07:00

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

2011-06-28T09:24:00.000-07:00

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

2011-06-27T20:41:00.000-07:00

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

2011-06-27T20:37:00.000-07:00

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

June 25 Kevin Lindstrom

2011-06-27T10:04:00.000-07:00

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

2011-06-27T09:41:00.000-07:00

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

2011-06-27T09:22:00.000-07:00

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

2011-06-27T09:19:00.000-07:00

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

2011-06-27T09:11:00.000-07:00

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

2011-06-27T06:27:00.001-07:00

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

2011-06-27T06:26:00.000-07:00

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

2011-06-27T06:16:00.001-07:00

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

2011-06-26T21:08:00.000-07:00

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

2011-06-26T21:06:00.001-07:00

Boot camp, great summary from previous post!

11.75 hr day total
61.5 hr month to date total

Andrea Prince June 25

2011-06-26T10:06:00.000-07:00

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

2011-06-26T07:52:00.000-07:00

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

2011-06-24T09:14:00.000-07:00

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

2011-06-24T09:09:00.000-07:00

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

2011-06-24T08:22:00.000-07:00

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

2011-06-24T07:20:00.000-07:00

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

2011-06-23T20:43:00.000-07:00

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

2011-06-23T15:06:00.000-07:00

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

2011-06-23T09:24:00.000-07:00

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

2011-06-22T20:49:00.000-07:00

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.