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Kaizen - Continuous Improvement

Discussion in 'Fitness Journals' started by Shamie, Mar 1, 2006.

  1. Shamie

    Shamie Senior Member

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    Maybe I do, but don't like to be reminded of it. :nod: I could look that old, since my hair is white. I was looking at someone I know there, his hair is white also, and he could pass for 65, and I think he is younger.

    The guy speaking to me was I would guess late 50's, or early 60's.


    Running / walking today: 0.00; w-t-d: 00.00; m-t-d: 58.42

    Sat - 7/29/17. back training; 30 sauna. m-t-d workouts: 29/29. Pretty good back training day today. I had planned on running also today, but my legs didn't feel fresh. Also didn't feel like training abs today either. I was going to cancel Lifetime Fitness after this summer, which has to be done by Monday. But instead decided to freeze the membership again, pay the monthly freeze fee, and go back next summer. I do get a lot of use out of the membership (62 visits since 5/29), and I like the change of gyms for the summer. So I am returning to LA Fitness 8/29. At least I am off from work on 8/28, so get to use the pool one last time then for this summer. I always thought the freeze started the first of the next month, but she told me 30 days from today. Had I known beforehand and thought about it, I would have timed it so the freeze starts the day after Labor Day, but it isn't that important. But I will do that next year. Tomorrow I hope to train legs.

    Friday: 3296

    Carbs: 445 54%
    Protein: 130 16%
    Fat: 123 34%
    Total: 104%
    sodium: 2,302

    Believe you can, believe you can't, either way you are correct
     
  2. Shamie

    Shamie Senior Member

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    Running / walking today: 9.00; w-t-d: 9.00; m-t-d: 67.42


    Sun - 7/30/17. leg; ab training; 30+15 sauna. m-t-d workouts: 30/30.

    Mon - 7/31/17. 97 treadmill; 30 sauna. m-t-d workouts: 31/31. The time is actual, the mileage is estimated. Right at 60 minutes, I put the treadmill on pause to take a drink of water. Somehow while doing that, I knocked my eye glasses and paper towels off the deck and onto the floor. While picking them up, the machine went to start, and I lost the mileage. It should have stayed on for the 60 seconds while on pause, since it only took me 15-20 seconds to retrieve the eye glasses and paper towels. I estimated the 60 minutes at 5.60 miles, and the other 37 minutes was 3.40 (actual). I got to say, I love working a four day week. Lucky, I am also taking off the next 4 Mondays in August, and the following Monday is Labor day, so I won't have to work any Mondays until 9/11. Beautiful weather today to be lounging by the pool. :) I felt good running today, and after when I finished. Tomorrow I hope to train shoulders. I am going to alternate a different body part to skip training each week until the Marathon, and add another day of running. This week I am skipping arms. Last year, I did something similar, but skipped only chest training for months, which was a mistake. I lost a lot of strength, based on the amount I was able to lift when returning to chest training.

    Sat: 3025

    Carbs: 341 45%
    Protein: 135 18%
    Fat: 133 40%
    Total: 103%
    sodium: 2,937

    Sun: 3206 mg
    Carbs: 415 52%
    Protein: 131 16%
    Fat: 125 35%
    Total: 103%
    sodium: 1,903 mg

    Believe you can, believe you can't, either way you are correct
     
  3. macdiver

    macdiver Well-Known Member
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    Nice run
     
  4. Shamie

    Shamie Senior Member

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    Thank you. Running outside would be better, but would be harder on my knees and body in general.

    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 0.00


    Tues - 8/1/17. shoulders; triceps, abs, 20 sauna. m-t-d workouts: 1/1. Can't believe July is over. All in all, it was a good month, but I still have my issue of eating too much (avg 3,414 calories in July), and 3,238 for y-t-d. The y-t-d number is okay, but I want to get the average below 3,200, and not let it creep up the rest of the year. Before I know it, the year will average 3,400 if nothing is done now. This probably would make my weight creep up towards 200, instead of staying in the high 180's (current). Have 3 months to get weight to the low 170's, which I would like to be when I run the marathon. Going to be very disciplined for buying food in August. Only vegetables, fruit, yogurt or milk (nothing else). I saw on youtube how to make Greek yogurt at home. You take 1 gallon of milk, bring to slow boil over approximately 1 hour. Add a cup of the starter (Greek or regular yogurt), let sit 6 hours (there might be a step before this, of letting the milk cool for a period of time before adding the starter). Then you strain it though a cheese cloth type material, and let the whey drain from it. Also, you can use the whey that drained from the yogurt for a protein shake, so nothing is wasted. I don't know how it tastes, but seems pretty simple to make (even for me). I am going to try to make it this weekend. Tomorrow I hope to run.


    Mon: 3580 mg
    Carbs: 501 56%
    Protein: 118 13%
    Fat: 141 35%
    Total: 104%
    sodium: 2929 mg

    Believe you can, believe you can't, either way you are correct.
     
    #6944 Shamie, Aug 1, 2017
    Last edited: Aug 1, 2017
  5. Seltzer

    Seltzer Elite Member

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    I've never made yogurt as you're about to do, but when I drain regular plain yogurt to thicken it t I line a colander with cheese cloth and rest it in a pot overnight in the refrigerator. I've never used the liquid, but I'm sure there are uses for it. Let us know how everything turns out.

    Nice run!
     
  6. Shamie

    Shamie Senior Member

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    I will let you know about the yogurt. I need to buy cheese cloth. The person on the youtube video did the same thing with the cheese cloth, but sort of hung it up over a pot, and let it drain overnight in an unheated stove, instead of the refrigerator. I think the refrigerator is a better idea.


    Running / walking today: 6.13; w-t-d: 15.13; m-t-d: 6.13


    Weds - 8/2/17. 65 treadmill, 15 sauna. m-t-d workouts: 2/2. Just made the last bus that usually gets me to work before 9:00 am, congratulating myself for not spending the extra time in the sauna so that I was able to make the bus. But the 6 miles on the Garden State Parkway that usually takes 10 or less minutes, took 45, and I got to my office at 9:30.:( Tomorrow I either am planning on training chest, but possibly arms instead -depending on how I feel.

    Tues: 3559 mg
    Carbs: 428 48%
    Protein: 135 15%
    Fat: 162 41%
    Total: 104%
    sodium: 3303 mg

    Believe you can, believe you can't, either way you are correct.
     
  7. Seltzer

    Seltzer Elite Member

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    No doubt the refrigerator method seems safer.

    Commuting into NYC is not easy, especially with the infrastructure issues our region is experiencing. .
     
  8. Shamie

    Shamie Senior Member

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    Today, took the same bus, and was in my office at 8:54.


    Running / walking today: 0.00; w-t-d: 15.13; m-t-d: 6.13


    Thurs - 8/3/17. arms; abs, 30 sauna. m-t-d workouts: 3/3. Last night going home on the bus, this girl (age 21) sitting next to me is having a whole conversation on the phone, speaking louder than she would have been if the person was sitting next to her. It was unbearable. I know her age because I know everything about her from her conversation. After 5 minutes, I lean closer to her, like I was trying to listen to her stupid conversation, and all of a sudden she said to the other person, I have to text you. I was thinking, good, this worked faster than I planned. But in 3 minutes, she was back on the phone for the rest of the trip. :mad: I felt like grabbing the phone from her hand, and stomping on it into pieces with my feet. :nod: Tomorrow I am either running, or training chest. Probably running, since I would like to get that over with.

    Weds calories: 3805

    Carbs: 456 48%
    Protein: 147 15%
    Fat: 168 40%
    Total: 103%
    sodium: 3392 mg

    Believe you can, believe you can't, either way you are correct.[/QUOTE]
     
    #6948 Shamie, Aug 3, 2017
    Last edited: Aug 3, 2017
  9. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 15.13; m-t-d: 6.13

    Friday - 8/4/17. chest; abs. m-t-d workouts: 4/4. I had a good chest training day today. I had planned on running. Yesterday my knees felt fine, but lunchtime all of a sudden, my right knee was in pain, I was limping around in pain. But I took an Aleve, and it felt fine this morning, but I didn't want to run. I don't know what caused it, since I didn't run the day before, and I haven't trained legs since last week. Tomorrow I hope to train back.

    Thurs calories: 3795

    Carbs: 507 53%
    Protein: 145 15%
    Fat: 140 33%
    Total: 101%
    sodium: 4202 mg

    Believe you can, believe you can't, either way you are correct.
     
  10. macdiver

    macdiver Well-Known Member
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    Hope the knee is better
     
  11. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 6.13

    Sat - 8/5/17. back; abs, 30 minutes sauna. m-t-d workouts: 5/5. I had a good back training day today. Knee didn't bother me when I woke up, but I remember waking up during the middle of the night to take an Aleve, so maybe that was the reason for no pain this morning. I probably will train legs tomorrow, and try running again on Monday. I am hoping for some weight loss for tomorrows measurements. The August to date calorie information this month is a little deceiving. Each day so far this month includes an extra 660 calories, for what I ate at the end of July, but didn't record in July. I was planning on fasting 2 days at the end of July or early August to include those calories, but that didn't happen. I think that Tuesday is the last day I have to include the extra calories to make the y-t-d calorie amount in my journal correct. :ohnoes:

    Thurs calories: 3711

    Carbs: 460 50%
    Protein: 126 14%
    Fat: 155 38%
    Total: 102%
    sodium: 2809 mg

    Believe you can, believe you can't, either way you are correct.
     
  12. Shamie

    Shamie Senior Member

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    Running / walking today: 10.73; w-t-d: 10.73; m-t-d: 16.86


    Sun - 8/6/17. legs; abs, 30 minutes sauna. m-t-d workouts: 6/6.

    Mon - 8/7/17. 110 minutes treadmill, 30 minutes sauna. m-t-d workouts: 7/7. Felt good running today. If I can keep on adding 10 minutes to each long run, I will be about up to 20 miles before the marathon, which would be perfect. Easier said than done. Tomorrow I hope to train shoulders.

    Sat calories: 3640

    Carbs: 447 49%
    Protein: 135 15%
    Fat: 160 40%
    Total: 104%
    sodium: 2622 mg

    Sun calories: 3636
    Carbs: 479 53%
    Protein: 115 13%
    Fat: 156 39%
    Total: 105%
    sodium: 2118 mg

    Believe you can, believe you can't, either way you are correct.
     
    #6952 Shamie, Aug 7, 2017
    Last edited: Aug 8, 2017
  13. Shamie

    Shamie Senior Member

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    Running / walking today: 00.00; w-t-d: 10.73; m-t-d: 16.86

    Tues - 8/8/17. shoulders; triceps; abs, 30 minutes sauna. m-t-d workouts: 8/8. I thought I would feel tired from yesterday's run, but I felt fine this morning. This weekend was the first weekend this year I didn't take measurements or weigh myself. I didn't take them on Sunday, thinking I would get better results if I waited until Monday. But on Monday I forgot about it until it was too late (already worked out). Tomorrow I hope to either run, or train arms (depending on how my legs feel).


    Mon calories: 3600
    Carbs: 447 50%
    Protein: 131 15%
    Fat: 157 39%
    Total: 104%
    sodium: 2495 mg

    Believe you can, believe you can't, either way you are correct.
     
  14. Shamie

    Shamie Senior Member

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    Running / walking today: 7.04; w-t-d: 17.77; m-t-d: 23.90

    Weds - 8/9/17. 73 treadmill, 20 minutes sauna. m-t-d workouts: 9/9. Again, felt good running today. Yesterday when I wrote I would run or train arms, I was betting it would be arm training. Running 7 miles burns roughly 840 calories for someone my weight (120 calories per mile). I was in Panera, and they sell a cookie called the Kitchen Sink, that is 800 calories. It is no bigger than a normal sized large cookie, but is roughly twice the calories. I wonder what is in it?:confused: I never had one, but I am sure I could scarf that down in less than 2 minutes. Scary that in order to burn off those calories, I would have to spend roughly 70 minutes on the treadmill. When you think of it that way, it hardly seems worth it. Tomorrow I hope to train arms, abs.

    Link for Kitchen Sink cookie below:

    Pastries & Sweets


    Tues calories: 3720
    Carbs: 465 50%
    Protein: 133 14%
    Fat: 160 39%
    Total: 103%
    sodium: 2862 mg

    Believe you can, believe you can't, either way you are correct.
     
    #6954 Shamie, Aug 9, 2017
    Last edited: Aug 9, 2017
  15. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 17.77; m-t-d: 23.90

    Thurs - 8/1017. arms; abs, 30 minutes sauna. m-t-d workouts: 10/10. I like to think I eat a healthy diet, but really that is not the case. I eat virtually no vegetables, except baked potatoes, and fermented soy beans (Natto). I really have to change that. When the bag of potatoes that I currently have is done (probably in about 12 days), I am stopping potatoes for a while, and try to add additional green vegetables in their place. Tomorrow I hope to either run, or chest training. I think I might need one day more of rest before running again, so it will probably be chest.


    Weds calories: 3720 (exact food as the day before).
    Carbs: 465 50%
    Protein: 133 14%
    Fat: 160 39%
    Total: 103%
    sodium: 2862 mg

    Believe you can, believe you can't, either way you are correct.
     
  16. Shamie

    Shamie Senior Member

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    Running / walking today: 6.24; w-t-d: 24.01; m-t-d: 30.14

    Friday - 8/11/17. 65 treadmill, 20 minutes sauna. m-t-d workouts: 11/11. Today I woke up at 4:45 am, about 45 minutes late. Yesterday I was at the gym at 4:45 am. I couldn't train chest today, since I would have been short on time. I didn't feel like running, I was still tired, and didn't have any coffee this morning. But I forced myself to run. I can't say it was the best run I ever had, but I did get a sense of accomplishment of being able to run 6 miles even though I didn't feel like doing it. Tomorrow I hope to train back, abs.

    I finally got the results for the blood test I took back in late June or early July. Cholesterol was good, just made the cutoff 199 (should be below 200), HDL was 80, which is good, and LDL was 109, which also was good for me (has been over 130). Triglycerides were good 51. Negative was the glucose, 109, should be 100 or less. This is the first time it was over 100. I am going to watch the carbs a bit more. They were supposed to take the A1C test, but the nurse who called told me it wasn't done.:confused: I am going to check the website later, and see if she was correct. I am having another blood test on 8/28, not for that glucose, but for the liver enzymes (I think that was the term they used). They were high. I take a drug called methotrexate, and have the blood checked ever 2 months, because it could negatively affect the liver, so that was a bit concerning.

    Thurs calories: 3048
    Carbs: 353 46%
    Protein: 118 15%
    Fat: 138 41%
    Total: 102%
    sodium: 2362 mg

    Believe you can, believe you can't, either way you are correct.
     
  17. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 30.14

    Sat - 8/12/17. back; abs, 30+20 minutes sauna. m-t-d workouts: 12/12. After working out, I was sitting by the outdoor pool. It was overcast, and if even felt cold at times. After tiring of that, went back inside, and spent another 20 minutes in the sauna, showered and left. When I got outside, the sun is shining, and it felt hot. I was tempted to go back to the pool, but I am a little tired of being there for so long. Lifetime Fitness twice a year has a 60 day challenge. There are 2, one for the best transformation, and one for the best weight loss, a woman, and a man winner for each category in each club, and 4 national winners (one for each category). Each club winner gets a modest prize. Each national winner I believe wins $10,000. Today was the start of the 60 day challenge. I can't participate, since my membership goes on freeze 8/29. But it gave me an idea to start my own weight loss challenge, starting today, for the same same 60 day period. Hard to believe I am going to be in the mid to low 170's in 60 days from today. And I don't even have to spend the $60.00 entrants fee to join the challenge. :) Though I have no chance of winning the $10,000 prize either. :no: (just kidding, the people who end up being the national finalists take this seriously, and lose like 70-80% of their fat in 60 days).

    Here is a link of past winners:

    https://www.lifetime90day.com/success-stories/past-winners/

    Fri calories: 3108
    Carbs: 359 46%
    Protein: 118 15%
    Fat: 143 41%
    Total: 102%
    sodium: 2540 mg

    Believe you can, believe you can't, either way you are correct.
     
    #6957 Shamie, Aug 12, 2017
    Last edited: Aug 12, 2017
  18. Shamie

    Shamie Senior Member

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    Running / walking today: 11.59; w-t-d: 11.59; m-t-d: 41.73

    Sun - 8/13/17. legs; abs, 30+20 minutes sauna. m-t-d workouts: 13/13.

    Mon - 8/14/17. 120 minutes treadmill, 30 minutes sauna. m-t-d workouts: 14/14. I first went to the Ford dealer to get service done to my car. The weather stripping around the front drivers side window was falling off. When I was last there for an oil change, they ordered the part, and I came today to have them put it on. I was thinking it would take a short time, but I was there for 3+ hours. During that time I drank 4 cups of coffee there. I was walking around the lot looking at the new cars for a while I was waiting, and the guy working there tells me the bagels will be there in 10 minutes. 3 hours later, they still didn't arrive. Other times I have been there, they did have bagels or donuts. But it was all for the best, since I would have eaten 2 (at least - min 600 of wasted calories). As I was waiting in the service waiting area, the customer service people come to tell people their work is done, and then they say, and we washed your car also. They advertise, free car wash with any service. When I pick up my car, it isn't washed. That is like the 5th time I brought the car there since I bought it, and they never washed it one time.:mad: I could have asked them, but I was there already over 3 hours, and I wanted to leave. The whole point of this boring story, is that the 4 cups of coffee really helped the run. I don't even feel tired from the run. Next week, I hope to bump up the run to 130 minutes, or if I am feeling ambitious, I would like to reach 13.10 miles next week (distance of 1/2 a marathon). Yesterday was not the best nutritionally to start off my 60 day challenge (3,810 calories), but since I did run today the 11.60 miles, I burned off the excess calories. Tomorrow I hope to train shoulders or arms.

    Sat calories: 3284
    Carbs: 386 47%
    Protein: 147 18%
    Fat: 143 39%
    Total: 104%
    sodium: 2261 mg

    Sun calories: 3810
    Carbs: 488 51%
    Protein: 169 18%
    Fat: 144 34%
    Total: 103%
    sodium: 2671 mg

    Believe you can, believe you can't, either way you are correct.
     
  19. Shamie

    Shamie Senior Member

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    Running / walking today: 00.00; w-t-d: 11.59; m-t-d: 41.73

    Tues - 8/15/17. arms; abs, 30 minutes sauna. m-t-d workouts: 15/15. Yesterday I mentioned I drank 4 cups of coffee while waiting for my car. 11:00 pm I am wide awake, when usually my eyes are closing at 9:00 pm. I barely got any sleep. I vowed that I would not have any coffee today, but I had a cup before working out, and at work all of a sudden I feel tired (it is not even 10:00 am), and had a second cup. Tomorrow I hope to run. A few days ago, when I was pulling the shirt I was wearing over my head after working out, it was sort of pasted to my skin from sweat and I had trouble removing it. After that, my shoulder hasn't felt the same. It isn't pain, but doesn't feel normal. Hopefully by Thursday, I can train shoulders or chest.

    Mon calories: 3253
    Carbs: 352 43%
    Protein: 131 16%
    Fat: 157 43%
    Total: 102%
    sodium: 2406 mg

    Believe you can, believe you can't, either way you are correct.
     
  20. Shamie

    Shamie Senior Member

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    Running / walking today: 6.21; w-t-d: 17.80; m-t-d: 47.94

    Weds - 8/16/17. 65 treadmill, 30 minutes sauna. m-t-d workouts: 16/16. Didn't feel like running today, but at least I got it done. I was thinking I would walk 2 minutes every 10, but ran all instead. I am leery of starting to walk, once I start walking, I start thinking the whole run how long it will be before I can walk again. My goal this month is to reach 100 miles for the month, which won't be easy. Tomorrow I hope to train chest or shoulders.

    Tues calories: 3237
    Carbs: 350 43%
    Protein: 146 18%
    Fat: 151 42%
    Total: 103%
    sodium: 2846 mg

    Believe you can, believe you can't, either way you are correct.
     

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