Eat right, plenty of fresh veggies, fish, fruit, water, anything healthy, lighten up on fats, junk food.

Get lots of rest, get on a regular schedule of sleep, and regular meal times.

Exercise, walk, run, do aerobics, swim, skate, ride a bike, and don't forget to stretch.

 Read books about Karate, it really helps to understand the philosophy behind what you are doing.

Don't forget about your basics, proper stances, blocks, kicks, and strikes.

Train your Katas, especially your testing Kata, but do not forget about all of the other ones for your rank.

When you train your Katas, imagine a real opponent, make them real.

If you are having problems, ask for help from Sensei or a senior student, they will be happy to help you.

Attend some beginner classes to sharpen up your basic technique.

Have someone video tape your Kata, or anything else that you are having trouble with.

Attend the complete seminar for your test, the grading instructor will have a chance to evaluate you.

Arrive early for your test, this will give you a chance to warm up and stretch.

Show good spirit at your test, be respectful, bow to the Sensei and follow your dojo etiquette.

Breathe, breathe, and breathe, it will calm you as well as improve your test, don't breathe and you are dead.

Don't rush, show that you know the technique, it is better to have a well done technique then a poor fast one.

If you make a mistake don't stop or show frustration, keep going and finish what you were asked to do well.

At the end of your test wait for the examiner to dismiss you, when he / she does, bow, say "osu", and leave the testing area.

Go enjoy yourself, if you trained well you will succeed, if not, it still is just another experience in your martial arts journey, whatever the outcome learn from it.

1 cup (or more) plain soy yogurt

2 tablespoons vegan maple syrup (or to taste)

splash vanilla extract

1-2 tablespoons flax seeds

1 large handful walnuts, broken into pieces

1 banana, sliced