Diet day 8

Breakfast

Bowl of homemade steel cut oats with apples and raisins.  Two glasses of detox water.

Lunch

grilled tri tip steak
Two glasses of detox water
Two servings of chips.

Supper

Bowl of quinoa with onions.
Half a cucumber
Two glasses of detox water.

Snacks
Peanut butter and honey s andwhich
Four Lindt choc truffles

Ian Repay
Student of Silent River Kung Fu.

Diet day 7

Breakfast

Bowl of steel cut oats with maple syrup.

Lunch
Choc protein shake after fitness class and open training.

Supper
Two pan seared pork loin cutlets
Serving of steamed jasmine brown rice
Some homemade pickles
Four glasses of homemade detox water

Snack

Bacon flavoured potatoes chips (two servings)
Nutriti grain bar
Sunrype just fruit and fibre bar

Three reps of nunchucks form
Four reps of kenpo 123
140 sit ups
150 push ups

Ian Repay
Student of Silent River Kung Fu
Stony Plain, Alberta

Diet day 6

Breakfast

Two pieces of homemade french toast
One cup of black coffee.

Lunch

One turkey sandwich.
Piece of left over pizza.

Supper

Turkey sandwich
glass of water.
Piece of fried chicken.

Ian Repay
Student of Silent River Kung Fu
Stony Plain, Alberta.

Diet day 5

Breakfast

Two slices of whole grain toast, two eggs and three slices of bacon.
One cup of black coffee.

Lunch

Two sandwiches with turkey and mayo.
Side of pickles
Side of fresh salad with Tex mex dressing
Glass of white wine

Snack

One scoop of ice cream in a waffle cone
A small piece of magic square and a half can of soda. (Not my finest moment for snack choices)

Supper

Two pieces of the best pizza in the world from Nello's in Mesa Arizona.  Really it's "slap ya moma in the mouth" good lol!
Small glass of RC Cola (haven't had it in years)

After writing this journal and reflecting on what I ate it doesn't surprise me that I need to make changes.  However this is holidays for me and I don't normally eat like this everyday.  I do realize how easy it is to eat poorly. 

I read that through evolution our bodies did not easily come by the big three in abundance.  These three are "sugar, salt and fat".  Think back less than a hundred years ago and these products where not readily available and if they were they were very expensive for most people.  These three things are very addictive to most people and our food is full of them now more than ever before.  We become addicted to them and crave them when we reduce the amount in our diet. 

There have been huge lobbying by the sugar industry here in the US.  This lobby group is very strong and in fact uses the tobacco play book from years gone by.

The amount of refined sugar that is "hidding" in our food is ridiculous!   Refined corn sugar and in particular high fructose corn sugar is almost in everything we eat that has been processed.  The corn sugar industry is a juggernaut lobbying group.  They spend more in lobbying the US government than most countries spend on defense. 

Enough of my ranting for one night.

Ian Repay
Student of Silent River Kung Fu.
Stony Plain, Alberta.

Diet day 4

Breakfast

Two english muffins with jam.
One cup of black coffee.

Lunch

Plate of Chinese food.
Fresh pineapple and lime juice smoothie.

Supper

One piece of fried chicken
One fresh tomatoe, half of a fresh cucumber and one fresh radish.
One bottle of light beer.
Two glasses of water.

3 reps Kenpo 123
3 reps of Lau Gar

Ian Repay
Student of Silent River Kung Fu
Stony Plain, Alberta

Diet day 3

Breakfast

Bowl of steel cut oats
Slice of while grain toast
Toasted English muffin with jam

Lunch
Plate of smoked brisket with coleslaw and baked beans

Supper
Grilled chicken breast
Steamed rice
Steamed peas
Glass of red wine
Slice of pie and ice cream.

Mr. Ian Repay
Student of Silent River Kung Fu

Diet date 2

Breakfast

Large black coffee
Two Dunkin Donuts - never had them before and always wanted to try them.
Egg white and sausage wrap.

Lunch
Toasted English muffin with jam and butter.
Two glasses of water
Bowl of braised cabbage.

Supper
Two hotdogs
Bowl of braised cabbage
Side of baked beans
Glass of wine.

4 reps of Kenpo 123
2 reps of Da mu sing
3 reps of long 1&2
2 reps of hung 1&2

Ian Repay
Student of Silent River Kung Fu

Diet & weight

These two are linked together.  I have never really struggled with my weight before.  However after my three months in South Carolina I have struggled to lose the pounds that I did put on there.  Stress and eating poorly along with limited exercise was the reason for the weight gain. 

I have tried to improve my diet since being home and it has improved quite a bit but there is lots of room for improvememt.  The frustrating part is how quick my body got of shape and how hard it is to get back into shape.  The older I am getting the harder its becoming to stay in shape if my diet is poor. 

This is why I am writing this blog today.  I need to become more accountable for what I am eating.  The only way that I think I can do this is to publicly announce what I have eaten everyday.  So starting today with this blog I am going to publicly share what I have eaten.  I am going to do this until the end of April.

Breakfast

One chocolate croissant
Half a cup of black coffee

Lunch (went to Cracker Barrel rest)

Two eggs with ham, two biscuits with some gravy, baked apples, two glasses of sweet tea and some apple dumplings with ice cream.  Wow I didn't realize I ate that much for lunch!!

Supper

Baked cabbage with pulled pork, fresh salad and two glasses of water.  One light beer.

Ian Repay
Student of Silent Kung Fu
Stony Pkain , Alberta, Canada

Holidays

Writing this one from my phone so it won't be that long.  On holidays down south and I'm really enjoying the break from winter.  Its nice to be able to go out in shorts and sandals all day everyday with the temperature around plus 30 and sunny every single day. 

However it makes it tough to stay focused on my requirements.  I havent kept up on my form reps while I have been down here and to be honest neither have my push up and sit ups.  I still have not fully accepted this process as a tool vs a hoop.  I believe in this process more than I ever have before but still I fall off the path...  Also I have a hard time doing my forms in a public place where people may be watching.  I don't want to draw attention to myself and I get embarrassed even though I know the forms look good and most people wouldn't even watch.

Well lots to work on but for now it time to go and head down to the bbq and beer festival for some great eats and drinks.

Mr. Ian Repay
Student of Silent River Kung Fu
Stony Plain, Alberta Canada

Mornings

I have been struggling with getting my requirements done every day.  I try to leave it to the last thing in the day and or try to get them done during class.  This wasn't working.  I know Master Brinker talked to us about getting up in the morning and getting them done but I didn't put much thought into that.

One morning on the way to work I heard on the radio a gentleman talking about "morning miracles" and I listened how he explained everything that Master Brinker has been saying.  Perhaps both of them talking in my head helped but I thought I would give this a try.  I have been getting up an hour earlier and have been getting in all of my pushup and situps along with my hand form reps and my weapon form.  What I can tell you is that there is a great feeling of accomplishment once I have them done.  Also I am way more energized and focused in the morning.  Not so much that fog that has to be cleared with a coffee thing going on.

I am going to keep going with this routine as I like the results and how it makes me feel.  I think this is the key, if you like the results and how it makes you feel you are more than likely going to keep doing it.

Ian Repay
Student of Silent River Kung Fu
Stony Plain, Alberta, Canada