Tuesday, March 25, 2008

Week 13: 03/24/08 to 03/30/08

03/24/08:
morning warm ups

food:
  • breakfast: 3 cornbread muffins with PB and honey
  • snack: cashews, almonds, raisins
  • lunch: lasagna
  • snack: mung bean soup
  • post workout: cup of soy milk
  • dinner: half quesadilla and handful of corn chips with guacamole and salsa, flatbread with vegannaise, bowl of mung bean soup, salad with walnuts and raisins
  • piece of ginger chocolate
training: 45' form practice: 7x 21-form, 7x butterfly

workout:
  • jump rope: 2', 7', 3', 2'
  • 1-leg tucked front lever: 10s, 8s, 8s
  • back lever attempt (easy to do, but couldn't check form)
  • side to side pull ups: 10
  • pull-up to horiz push out: 7
  • ultra slow chin ups: 2 reps over 45s
  • chin ups: 7
  • ultra slow chin up: 20s
  • side to side dips: 10
  • slow dips: 2 reps over 40s
  • side to side dips: 5.5
  • slow dip: 20s
03/25/08:
morning warm ups

food:
  • breakfast: soba noodles with peanuts and fried onions
  • snack: cashews, almonds, raisins
  • breakfast 2: small plate of fruit, half bagel with cream cheese, small danish
  • lunch: lasagna
  • snack: mung bean soup
  • pre-gym snack: 3 corn bread muffins with PB and honey
  • dinner: half bowl of Southwest stew, flatbread, 4 Morningstar nuggets, 1 cup of soy milk
training: 35' form training, 7x 21-form, 6x butterfly

workout:
  • 1-leg bosu stand, round side: 2' each leg
  • jump rope: 2', 8', 3', 2'
  • airborne push-ups: 15
  • jackknife push-ups: 14
  • pull ups: 6
03/26/08:
morning stretching

food:
  • breakfast: corn chips with guacamole
  • breakfast 2: 2 cornbread muffins with PB and honey
  • snack: cashews, almonds, raisins
  • lunch: lasagna
  • snack: banana
  • dinner: quesadilla and corn chips with guacamole, salad with walnuts and raisins, bowl of red bean soup
  • 1 piece of ginger chocolate
training:
  • 6x21-form, 3x butterfly
  • 1.5h lesson
03/27/08:
morning stretching

food:
  • breakfast 1: soba noodles with fried onion and peanuts
  • breakfast 2: corn bread muffins with PB and honey
  • snack: peanuts, almonds, raisins
  • lunch: lasagna
  • post workout snack: banana and 2 spoons of peanut butter
  • dinner: bowl of veggie soup, 2 egg rolls, bowl of red bean soup
  • 1 piece of ginger chocolate
training:
  • form practice: 30', 4x 21-form, 7x butterfly
  • 1h class
workout:
  • side to side running man pull ups: 10
  • 30s slow chin ups: 1, 1
  • pull up to horiz push out: 6
  • side to side dips: 10
  • 30s dip: 1
  • side to side dips: 6
  • 30s dip: 1
03/28/08 to 03/30/08:
in NC for ILC workshop

Monday, March 24, 2008

Week 12: 3/17/08 to 3/23/08

03/17/08:
morning warm ups

food:
  • breakfast: 4 small quinoa-chickpea flour muffins with PB and honey
  • snack: 2 handfuls of cashews, almonds and raisins
  • 1st lunch: half container of brown rice with tofu Thai curry and spinach paneer
  • 2nd lunch: rest of rice and curry
  • snack: apple
  • post-workout protein shake
  • dinner: brown rice with dahl and cashews, 1 bowl of red bean soup, half an oatmeal cranberry cookie, 1 piece of candied ginger
training:
  • 5' standing
  • 35' form training: 5x 21-form, 7x butterfly
workout:
  • jump rope: 2', 4'
  • rings:
    • support, hands turned out: 40s
    • L-sit: 30s
    • muscle up: 3 attempts
    • false grip pull ups, 5 count negatives: 6, 5, 4, 2
    • slow dips: 5, 5, 3, 3
03/18/08:
morning stretching

food:
  • 3 quinoa chickpea muffins with PB and honey
  • snack: cashews, almonds, raisins
  • lunch: brown rice with leftover Chinese food (mixed veggies, 2 pieces of sesame tofu)
  • post-workout: 1 cup OJ
  • dinner: 4 small pieces of spanakopita, 6 grape leaves, small bowl of brown rice with dahl and spinach tofu paneer
  • 3 apple slices
training:
  • 5' standing
  • 35' form practice: 5x 21-form, 7x butterfly
workout:
  • jump rope: 2', 3' (5x), 2', speed and double under focus
  • bosu squats: 10
  • bosu overhead squats: 2 sets 45lbsx10
  • bosu 1-leg squats: 4 each leg
03/19/08:
morning stretching

food:
  • breakfast: 1 quinoa chickpea muffin, 3 slices of whole wheat bread with PB and honey
  • snack: cashews, almonds, raisins
  • lunch: brown rice with dahl and tofu paneer
  • snack: banana, oatmeal cookie
  • multivitamin
  • post gym protein shake
  • dinner: brown rice with tofu thai curry
  • ginger candy piece
training:
  • 35' form practice: 5x 21-form, 7x butterfly
  • 1.5h lesson
workout: 4' 1-leg bosu balance

03/20/08:
morning stretching

food:
  • breakfast: 2 Eng muffins with PB and honey
  • snack: cashews, almonds, raisins
  • lunch: brown rice with tofu Thai curry
  • dinner: brown rice with dahl, 4 Morningstar nuggets
  • 1 piece of chocolate
training:
  • 50' form training: 5x 21-form, 10x butterfly
workout:
  • jump rope: 2', 3', 3', 4', 2' focus on speed, double unders, crossing skills
  • 1-leg tucked front lever: 14s, 15s
  • pull-up, grip release and switch: 6
  • front lever: 3 attempts (can get into position, can't hold it)
  • towel pull-ups, 5s negative: 6, 5
  • chin-ups, 5s negative: 5, 4, 4
  • 1-leg bosu squats: 5 each leg
  • Swiss-bosu ball pushups: 20 (2x)
03/21/08:
morning stretching

food:
  • breakfast: 3 slices of whole wheat bread with PB + honey
  • snack: cashews and almonds
  • lunch: buckwheat noodles with tofu Thai curry and peanuts
  • snack: apple
  • snack: Clif Z-bar
  • dinner: 1 bowl lentil veggie soup, 3 eggrolls, 1 bowl Tunisian tomato stew
  • 2 pieces of ginger chocolate
  • 1 mug of mint hot cocoa
training:
  • 5' standing
  • 45' form training: 7x 21-form, 7x butterfly form
  • 1.5h lesson
workout:
  • jump rope: 2', 3' (5x), 1'
03/22/08:
morning stretching and qigong

food:
  • breakfast: 1.5 bowls of oatmeal with frozen fruit, protein powder, flax, walnuts and maple syrup
  • snack: 1 bowl of Tunisian tomato stew and a handful of corn chips
  • lunch: 1 refried bean-veggie quesadilla and corn chips (3 handfuls) with guacamole and salsa
  • dinner: buckwheat noodles with tofu Thai curry, 1 bowl of red bean soup
training: 35' form practice: 5x 21-form, 5x butterfly

workout:
  • basketball: 30'
  • jump rope: 2', 3', 6'
  • 1-leg bosu ball squats: 5, 3 reps (each leg)
  • tucked planche: 6s, 15s
  • planche plank progression, feet elevated: 35s (2x)
03/23/08:
morning stretching, qigong

food:
  • breakfast: oatmeal with frozen berries, raisins, walnuts, cinnamon, flax, protein powder, and maple syrup
  • snack: bowl of Tunisian tomato stew
  • lunch: red leaf lettuce salad with walnuts and raisins, 1 bowl of Tunisian stew, 2 pieces of flatbread with vegannaise
  • 1 piece of ginger chocolate
  • snack: 1 bowl of red bean soup
  • snack: half a cornbread muffin, half an apple
  • dinner: 1 bowl Southwest stew (quinoa, black beans, cumin, onions, etc), 1.5 cornbread muffins
  • 2 pieces of candied ginger
no training / workout today. did 1 hour of self myofascial release massage.

Saturday, March 22, 2008

MA training, life and working out

I've been working lately on keeping my body unified with the 13 body requirements laid out in the I-Liq Chuan system during my martial arts training, particularly when it comes to form training. It sounds like a simple thing to do. How hard can it be to keep your crown suspended, perineum pointed down, ribs tucked, mingmen open, dantian absorbing, weight on the center of the hips dropping to the center of the feet, etc.? Apparently pretty difficult. The more I practice, the more lapses I notice in my attention to the 13 points. Once you get past the basic mechanics and choreography, the mindfulness training takes center stage. It's pretty tough maintaining high levels of mental attention to keep my body unified through a dynamic choreographed set, but ultimately, the improved awareness and deepening of understanding are thoroughly satisfying.

As I advance in my training, the ILC principles start spilling over into other aspects of my life. I didn't initially start ILC for the mindfulness aspects of the art, but now I can't get enough of it. Mindfulness becomes a perpetual guiding life principle. It's funny how an ostensibly violent and physical training brings me a mental calm a sense of inner peace.

The ILC principles have even started pervading my non-martial arts workouts. I've been favoring exercises that require whole body coordination over the past year, and I'm pretty sure studying ILC factored into that workout decision. I really like the rings (and other gymnastics exercises) because they requires a lot of core stability and mental focus on maintaining proper form to do the exercises correctly. Similarly, I like doing exercises on unstable devices like the bosu ball for similar reasons. Jumping rope requires a lot of total body fitness and coordination. Multi-joint exercises like 1-leg squats and dead lifts require a good deal of body awareness to perform the exercises with proper technique.

Not only do these exercises require mental focus, but they actually work well with the 13 body requirements. Having the shoulders over the hips, front of the body slightly closed, and ribs tucked translates directly into maintaining stability in your core muscles. Paying attention to the weight dropping through the center of the hips to the center of the feet and keeping the knees aligned to the toes while maintaining absorption to the dantian and expansion of the mingmen makes executing a mechanically and technically correct deep squat easier. I've even found that paying attention to absorption to the dantian (particularly at the hip joint), tucking the ribs, expanding the mingmen, and wrapping the elbows to the ground makes my basketball shooting form more consistent and improves my shooting accuracy. The only thing I haven't found to translate directly is the nine solid, one empty concept. That idea allows me to more readily manifest spiral energy and can help me maintain my balance on a rocky train ride, but doesn't actually translate into my workouts. But 12 out of 13 ain't too shabby. The fact that I've translated the much of my MA training into other aspects of my life seems a sure indicator that I'm a gong fu nerd. Oh well, at least I'm becoming a mindful nerd.

Sunday, March 16, 2008

Week 11: 3/10/08 to 3/16/08

03/10/08:
morning stretching

food:

  • breakfast: three pieces of honey whole wheat bread with PB and honey
  • snack: cashews, almonds, raisins
  • multivitamin
  • lunch: brown sticky rice with tofu, mushrooms, and Chinese broccoli
  • snack: two small pieces of cornbread
  • post-workout protein shake
  • dinner: multigrain flax pasta with homemade pasta sauce, eggplant parm, and 3 morningstar nuggets
  • 1 bite of flatbread
  • 1 bowl of red bean soup
  • calcium chew
training:

  • 5' standing
  • 40' form practice: 5x 21-form, 6x butterfly
  • meditation: 10'
workout:

  • jump rope: 2', 7', 4', 4', 1'
  • rings
    • support, hands turned out: 30s
    • L-sit: 25s
    • muscle-ups: 3 failed attempts
    • false grip pull ups (3-2-1 count): 3x6 reps
    • dips: 7, 6, 3
03/11/08:
morning stretching

food:

  • breakfast: 4 small slices of honey wheat bread with PB and honey
  • snack: cashews, almonds, raisins
  • lunch 1: multigrain flax pasta with sauce
  • lunch 2: rest of pasta, 1 morningstar nugget
  • calcium chew
  • multivitamin
  • post-workout protein shake with Barleygreen and flax
  • dinner: "fauxtoush" (fake fattoush salad), one bowl of mung bean soup, bowl of red bean soup
  • 1 piece ginger candy
training:

  • 35' form practice, 5x 21-form, 5x butterfly
workout:

  • 1-leg bosu balance, round side: 90s each leg
  • assisted/supported 1-leg squats: 5 each leg
  • unassisted 1-leg squats: 7 each leg (multiple attempts)
03/12/08
morning stretching

food:

  • 3 small slices of honey wheat bread with PB and honey
  • snack: cashews, almonds, raisins
  • multivitamin
  • snack: mixed nuts
  • lunch: sticky rice with tofu and stir fried Chinese broccoli
  • snack: banana
  • post-workout soy protein shake with Barleygreen and flax
  • dinner: 1 piece lavash with hummus, buckwheat noodles with braised tofu and Chinese broccoli
  • 1 bowl of red bean soup
training:

  • 40' form practice: 6x 21-form, 6x butterfly
workout:

  • jump rope: 2', 4', 5', 4', 2'
  • towel pull ups, 5s negatives: 7, 6, 5
  • planche plank: 30s, 35s
  • planche progression push ups: 10, 8, 10
03/13/08:
morning stretching

food:

  • breakfast: 4 small pieces of cornbread with PB
  • snack: banana
  • snack: cashews, almonds, raisins
  • lunch 1: buckwheat noodles with tofu stir fry and Chinese broccoli
  • chocolate covered pretzel stick
  • lunch 2: rest of buckwheat noodles + veggies
  • post workout soy/yogurt protein shake with Barleygreen and flax
  • dinner: whole wheat Eng. muffins with baked marinated tofu, mixed spring greens, and vegannaise sandwiches
  • two bowls red bean soup
  • 1 piece ginger candy
training:

  • form practice: 6x 21-form, 6x butterfly
  • 1 hour class
workout:

  • bosu 1-leg balance: 6'
  • 1-leg squats (each leg): 5 unweighted, 3x25lbs + 2 unweighted, 4x25lbs + 1 unweighted
  • walking lunges: 2 sets of 20 steps
  • calf raises: 20 each leg
  • bosu-medicine ball plank: 2'
  • Swiss-bosu ball plank: 70s
  • star side planks: 40s each side
  • back plank: 45s

03/14/08:

morning stretching

food:

  • breakfast: 4 small piece of cornbread with PB and honey
  • snack: almonds, cashews, raisins
  • 1st lunch: Eng muffin with marinated tofu
  • 2nd lunch: tofu-veggie sticky rice
  • post workout: 1 cup soymilk
  • dinner: multigrain flax pasta with tomato sauce, soy cheese, and 4 morningstar nuggets
  • 1 bowl of red bean soup
  • 4 chocolate almonds, 1 square of mint chocolate

training: form practice, 5x 21-form, 5x butterfly

workout:

  • jump rope: 2', 5', 2'
  • handstand practice: 3'

03/15/08:

morning stretching

food:

  • breakfast: large plate of multigrain-flax pasta with tomato sauce, soy cheese and 3 morningstar nuggets
  • snack: 1 balance bar
  • lunch: brown rice and mock sesame chicken (Kingdom of the Vegetarians)
  • dinner: salad with walnuts and raisins, flatbread with hummus, half an apple, 1 spoonful of PB
  • 2 pieces of candied ginger

training:

  • lesson 1.5h
  • form practice: 7x 21-form, 7x butterfly
workout:
  • front lever ups: 8,6,3
  • fingertip plank: 15s, 30s
  • bosu ball V-set: 49s
  • side to side dips: 8, 8, 6
03/16/08:
morning stretching

food:
  • breakfast: oatmeal with raisins; frozen blueberries, strawberries, and peaches; flax; brown rice protein powder; and cinnamon
  • snack: lavash with hummus
  • lunch: whole wheat flatbread with portabello, roasted red peppers, and goat cheese, handful of chips, and a small lettuce salad
  • snack: quinoa chickpea muffin with 1 cup soy milk
  • dinner: 1 bowl minestrone, 2 bowls red bean soup, roasted potato slices
  • 1 piece ginger candy
training:
  • 5x 21-form
  • 5x butterfly

Sunday, March 9, 2008

Week 10: 03/03/08 to 03/09/08

03/03/08:
morning stretching

food:
  • breakfast: rice porridge with veggies and tofu
  • multivitamin
  • banana
  • handful of cashews, almonds, raisins
  • 1st lunch: half container of brown rice with tofu, butternut squash curry
  • 2nd lunch: rest of rice and curry
  • late afternoon snack: Clif bar
  • post workout: protein shake
  • dinner: bowl of lentil soup, handful of homemade crackers with hummus, handful of corn chips with guacamole
  • 1 mug mint hot cocoa
training:
  • 5' standing
  • 45' form training
    • 6 rounds of 21 form
    • 5 rounds of butterfly form
  • meditation: 12'
workout:
  • jump rope: 2', 11', 2'
  • pull-ups: 10
  • weighted pull-ups: 25lbs x 10, 35 lbs x 5, 35 lbs x 4
  • chin-ups: 10
  • weighted dips: 25lbs x 8, 35 lbs x 6, 45 lbs x 4.5, 0 lbs x 6
  • Swiss ball/bosu ball push-ups: 15
03/04/08:
morning stretching

food:
  • breakfast 4 slices of wheat/chickpea bread with PB and honey
  • multivitamin
  • snack: handful of cashews, almonds, raisins
  • 1st lunch: half container of rice with tofu, butternut squash curry
  • 2nd lunch: rest of rice and curry
  • snack: small container of quinoa, bean, corn
  • dinner: lentil veggie soup, tortilla chips, hummus
  • two chocolate almonds, 2 pieces of candied ginger
training:
  • 5' standing
  • taught 1+ hour lesson
  • form practice: 21 form x 5, butterfly x 5
  • 15' meditation
03/05/08:
morning stretches, qigong

food:
  • breakfast: 2 Eng muffins with PB and honey
  • snack: banana
  • snack: raisins, almonds, cashews
  • 1st lunch: half container of quinoa, bean, and corn stew
  • 2nd lunch: rest of quinoa stew
  • post workout protein shake with Barleygreen
  • snack: 2 handfuls tortilla chips with guacamole
  • dinner: multigrain/flax pasta with olive oil, walnuts, flax seed, soy cheese and a Boca Chik patty, two spears of broccoli
  • 3 chocolate almonds
training:
  • 5' standing
  • 45' form training (5x 21 form, 5x butterfly)
  • 10' meditation
workout:
  • jump rope: 2', 3' (4x), 1', 3', 1' (focus on speed)
  • handstand practice: 5'
  • turning grip switch pull ups: 10
  • 5s negative chin ups: 5 (4x)
  • Swiss ball/bosu ball push ups: 15, 11, 12, 10 reps
03/06/08:
morning stretching, qigong

food:
  • breakfast: 2 Eng. muffins with PB and honey
  • snack: raisins, almonds, cashews
  • 1st lunch: half container brown rice with tofu, butternut squash curry
  • 2nd lunch: rest of rice and curry
  • calcium chew
  • snack: cup of yogurt with walnuts and raisins
  • multivitamin
  • dinner: multigrain pasta with tofu, butternut squash curry and cashews
  • 2 chocolate almonds, 1 small square mint chocolate
training:
  • 21-form (5x)
  • butterfly form (5x)
  • classes 2hrs
03/07/08:
morning stretching

food:
  • banana
  • tortelloni(?) with alfredo and veggies, 4 small pieces of bread with olive oil, 1 mint candy
  • cashews, almonds, raisins
  • 2 veggie egg rolls
  • 3 chocolate almonds
  • 1 mug mint hot cocoa
off day today since I had 14+ hour Delaware travel day for work. Continuing my workout/training/diet regime again tomorrow.

03/08/08:
morning stretching

food:
  • breakfast: bowl oatmeal with frozen fruit, raisins, walnuts, maple syrup
  • lunch: tofu veggie soup with noodles
  • snack: eggroll, 3 morningstar nuggets
  • calcium chew
  • 4 chocolate almonds, 1 ginger candy
  • protein, Barleygreen, flax seed soy shake
  • half bowl of tofu veggie soup with noodles, 1 morningstar nugget
  • two bowls of red bean soup
training:
  • 1.5 hour lesson
  • form practice: 10x 21-form, 10x butterfly form
workout:
  • jump rope: 2', 15', 2'
03/09/08:
morning stretching

food:
  • breakfast: noodles with tofu veggie soup, soy cheese, and peanuts
  • snack: half bowl of red bean soup
  • 3 chocolate almonds
  • lunch: small bowl of tofu mushroom sticky rice
  • snack: bowl of mung bean soup
  • post-workout soy protein shake with Barleygreen and flax
  • dinner:
    • a few bites of whole wheat flatbread
    • spring mix salad with raisins and walnuts
    • two slices of whole wheat bread with homemade vegannaise and baked marinated tofu
  • snack: bowl of mung bean soup
  • two pieces of candied ginger
training:
  • 40 minutes of form practice: 5x 21-form, 5x butterfly
workout:
  • bosu 1-leg balance: 1' each leg on platform and ball sides
  • bosu squats: 10
  • overhead bosu squats: 18lbs x 10, 33 lbs x 10, 45 lbs x 10 (2x)
  • towel pull-ups: 10
  • 1-leg front lever: 12s, 5s
  • dead lifts: 95lbs x 8, 135 lbs x 8

1-leg tucked front lever



I'm not quite strong enough yet for the full front lever, which I can hold for maybe a whopping two seconds. I thought I was doing pretty well with a 1-leg tucked front lever since I can usually hold it for over 10 seconds, but apparently my form isn't all that straight. Granted, I'm no gymnast, so I'm overall pleased that I can even do this. I have to ramp up the ab and grinding strength to get up to the full front lever.

Monday, March 3, 2008

25 day challenge

So Ben has challenged me to 25 days of consistent form practice. The 21-form 5 times a day and the butterfly form 5 times a day. It's definitely a challenge to find enough time to do it. It took me 45 minutes today to get through 11 form iterations (did an extra round of the 21 by accident). Even though it's a big drain on my free time, I do feel my form and concentration getting better, and ramping up my I-Liq Chuan training is after all one of my goals. Hopefully I'll finish the challenge.

The [1-leg] dragon flag

I'm just barely strong enough to hold a dragon flag for 5 seconds (7s on a really good day). I was still a little sore when I had Gen take a picture of my dragon flag, so I couldn't actually hold it long enough for her to get a good snapshot. So, we have to make do with a photo of a 1-leg dragon flag which I can hold for up to 20 seconds (when rested and fresh).

I may try getting my dragon flag a little straighter, but I'm not sure just how much straighter I can make it without arching my back. Oh, and in case you're wondering: yes, it hurts, and the people in the gym think I'm nuts.

Sunday, March 2, 2008

Week 9: 02/25/08 to 03/02/08

02/25/08:
morning stretching

food:
  • breakfast: 4 small pieces wheat/chickpea bread with PB and honey
  • handful of cashews, almonds, raisins
  • lunch: brown rice with spinach, tomato, tofu curry
  • Clif Z-bar
  • apple
  • protein shake
  • dinner: kale, potato soup, 2 small pieces of cornbread, slice of wheat/chickpea bread with nayonnaise and tofu
  • small bowl of mung bean soup
  • 3 chocolate almonds
training:
  • 5 minutes meditation
  • 30 minutes ILC practice
    • 10 minutes standing
    • 10 minutes planes, focus on dantian-mingmen
    • 10 minutes form practice
workout:
  • jump rope: 2', 6', 5', 4', 2', 1'
  • rings:
    • support, hands turned out: 45s
    • L-sit: 29s
    • wide grip support: 10s
    • muscle ups: 3 successful, 6 attempts
    • false grip pull ups: 8, 7
    • wide dips: 6, 6, 4.5
  • parallel grip pull ups: 12, 9
  • diamond push-ups: 22


02/26/08:
morning stretches, qigong

food:
  • breakfast: 4 small pieces wheat/chickpea bread with PB and honey
  • multivitamin
  • snack: handful of cashews, almonds and raisins
  • lunch 1: half container brown rice with dahl and cashews
  • lunch 2: rest of rice and dahl
  • snack: 2 small pieces cornbread
  • dinner: quesadilla with guacamole and salsa
  • 3 chocolate almonds, 1 mug mint hot cocoa
training:
  • 5 min meditation
  • 6 minutes standing
workout: off day, recovering from Monday

02/27/08:
morning stretching, qigong

food:
  • breakfast: 2 Eng muffins with PB and honey
  • glucosamine, multivitamin
  • snack: 1 cup yogurt with walnuts and raisins
  • 1st lunch: half container of brown rice, dahl, and spinach tofu curry
  • 2nd lunch: rest of rice + curries
  • dinner: kale and potato soup, 2 slices of wheat/chickpea bread with 4 slices of marinated tofu
  • 3 chocolate almonds
  • bowl of mung bean soup
training:
  • 10 minutes standing
  • 1 round butterfly practice
  • 5 minutes concave-convex practice
  • 3 minutes of meditation
workout:
  • handstand practice: 4'
  • hanging swing/grip switch: 30s
  • 1-leg front lever: 3 rounds 10s
  • wall handstand press: 9, 7 reps
  • 1-leg bosu balance: 1' ea leg, once on platform, once on ball side
  • jump rope: 2', 3' backwards, 5' backwards/turning practice, 2' speed, 2' cooldown
02/28/08:
morning stretching and qigong

food:
  • breakfast: 2 Eng muffins with PB and honey
  • glucosamine
  • snack: large handful of cashews, almonds, raisins
  • 1st lunch: half container of rice with dahl and cashews
  • 2nd lunch: rest of rice and dahl
  • post workout protein shake
  • dinner: small bowl of kale and potato soup, 2 small pieces of corn bread, 2 quesadilla wedges with guacamole and salsa
  • 1 mug of mint hot cocoa
training:
  • 5 minutes standing
  • 15 minutes footwork
  • 10 minutes butterfly form
  • teaching 1 hour YMCA class
workout:
  • bosu ball balance drills: 4'
  • bosu ball front squats: 18 lbs x 12, 33lbs x 10, 45lbs x 10 (2 sets)
  • cable assisted 1-leg squats: 40 lbs x 4, 50 lbs x 4 each leg
  • pylometric bench jump ups
    • lateral: 2 x 30s
    • front: 2 x 30s
  • ankles (cables):
    • dorsiflexion: 30lbs x 12
    • adduction and abduction: 20lbs x 15
  • dragon flag: 5s
  • 1-leg dragon flag: 20s
02/29/08:
morning stretching, qigong

food:
  • breakfast: 1-cup yogurt with walnuts and raisins
  • snack: handful of cashews, almonds, raisins
  • snack: 2 small pieces of cornbread
  • 1st lunch: half container brown rice with dahl + cashews
  • 2nd lunch: rest of rice and dahl
  • multivitamin
  • calcium chew
  • post workout: 2 cups soy milk, handful of corn chips with guacamole
  • dinner: multigrain/flax pasta with veggies, marinara, 2 morningstar nuggets, and 2 slices of TJ's eggplant parm
  • 1 square mint chocolate
training:
  • standing: 10'
  • abs/proj, condense/expand: 15'
  • butterfly: 10'
  • meditation 5'
workout: jump rope (speed training): 2', 4', 1', 3' (4x), 1'

03/01/08:
morning stretching


food:
  • breakfast: pasta with veggies, 2 Morningstar nuggets, 2 slices of eggplant parm
  • snack: handful of cashews, almonds, raisins
  • glucosamine
  • lunch: brown rice with homestyle tofu
  • dinner: noodle soup with tofu, edamame, Shanghai cabbage, veggie mix, peanuts
  • multivitamin
  • mint hot cocoa
training:
  • 2 hours teaching
  • 11 minutes meditation
workout:
  • bench press: 135lbs x 10
  • pull ups: 10
  • weighted pull ups: 35lbs x 7
  • dead lifts: 95 lbs x 10, 135 lbs x 8, 155 lbs x 5 x 2 sets, 135 lbs x 5
03/02/08:
morning stretching

food:
  • breakfast: rice porridge with mixed veggies and tofu
  • snack: pineapple
  • lunch: two servings noodles with tofu stroganoff
  • brownie with 1 scoop ice cream
  • snack: homemade herb wheat crackers with hummus
  • dinner: rice porridge with veggies/tofu, 2 crackers with hummus
  • half an apple
  • bowl of red bean soup
training:
  • 11' meditation
day of rest today, no workout