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Kaizen - Continuous Improvement

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

  1. macdiver

    macdiver Well-Known Member
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    Glad the branch didn't hit your house or hurt anyone.

    I also prefer M&M's in my trail mix. When I make trail mix, it normally was peanuts and regular M&M's.
     
  2. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 2.06; m-t-d: 19.37

    Steps yesterday: 8,362
    Sleep: not available

    Friday - 5/18/18. leg training, 20 minutes sauna. m-t-d workouts: 16/18. 9 exercises / 48 sets / 615 reps. This is the first time the Garmin didn't record my sleep correctly. It shows I slept a little over 2 hours, and I know that wasn't the case, the time sleeping was similar to the day before. In my crazy nutrition log, I am not recording the breakfast I ate in the office yesterday until Saturday. I already wrote in the nutrition log what I planned to eat Thurs, and Friday, and I am not changing it. I will add the breakfast from Thursday as part of Saturday's nutrition. :crazy:The nutrition log is an actual paper notebook, once I write something, no changes. But cumulative it is correct. I might take a rest day tomorrow, if not, I am going to train chest. Happy Friday.

    Thurs nutrition: 3,528 (same as the day before)
    Carbs: 397 45%
    Protein: 215 24%
    Fat: 127 32%
    Total: 101%
    sodium: 3536

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

    Jaer Well-Known Member

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    H buys trail mix with M&Ms, then will sit and pick M&Ms out of trail mix. Why doesn't she just buy M&Ms? Cause tail mix is a healthier snack! :doh:

    She then buys M&Ms to add back into the trail mix. :rolleyes:

    Jaer
    just eats trail mix.
     
    Seltzer and macdiver like this.
  4. Shamie

    Shamie Senior Member

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    Maybe I will follow her lead, and buy some M&M's to add to it. If I buy a small packet, it will be like a treasure hunt when I eat it.

    Running / walking today: 2.08; w-t-d: 2.08; m-t-d: 21.45

    Steps yesterday: 11,109
    Sleep: 8.33 hours (5.33 deep, 3.00 light).

    Sat - 5/19/18. chest; abs, 20 minutes treadmill, 25+10 minutes sauna. m-t-d workouts: 17/19. 10 exercises / 49 sets / 605 reps. Abs: 3 exercises / 10 sets / 540 reps (4x75 slant board abs; 3x50 cable crunches, set at 80lbs; 3x30 seated crunches, set at 115 lbs). My planned rest day didn't happen, due to the rain. I wanted to accomplish a lot outside, but was rained out. I did have a very good workout. There must be something to what they say about sleep, I slept the longest I have in quite a while, and I felt great today, especially since a good part was deep sleep.

    I was reading a few recent updates I wrote to this journal. As a side note, I almost always find a grammatical error, or a spelling error.:confused: (usually I read it over twice, and apparently don't find them all). I wrote about a week ago, I planned to get a handle on nutrition, it never happened. On a positive note, I was just at Wegman's (supermarket), tested my blood pressure, and it was 119/60 :eek: (with medication).

    Friday nutrition: 3,528 (same as the day before)
    Carbs: 397 45%
    Protein: 215 24%
    Fat: 127 32%
    Total: 101%
    sodium: 3536

    Believe you can, believe you can't, either way you are correct
     
    #7364 Shamie, May 19, 2018
    Last edited: May 19, 2018
  5. Shamie

    Shamie Senior Member

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    Running / walking today: 2.03; w-t-d: 4.11; m-t-d: 23.56

    Steps yesterday: 12,295
    Sleep: 9.13 hours (4.35 deep, 4.38 light). I can't believe I slept so much. :)

    Sun - 5/20/18. back; abs, 20 minutes treadmill, 25 minutes sauna. m-t-d workouts: 18/20. 7 exercises / 43 sets / 465 reps. Abs: 2 exercises / 7 sets / 405 reps (4x75 slant board abs; 3x35 seated crunches, set at 130 lbs). All week when I was driving home from the park & ride after work, I was thinking how great it would be if the town chopped up the big branch that fell down during the storm, but everyday it was still there when I returned. Except Friday, when I returned it was gone. :claphigh: It couldn't have been a neighbor, since they never would have carted away the chopped up branches, so it must have been the town. I was very happy about that, since now I just have to cut the lawn, otherwise I first would have had to cut up the branches. Tomorrow I plan to run.

    My office is switching health insurance companies 6/1. Interestingly, the new company requires you put your height and weight for yourself and your dependents on the enrollment form. Since we pay 100% of the cost, only 27 employees enroll (out of about 120). The others I suppose are covered by their spouse, their parents (up to age 26), the government (medicaid or social security), or they have no insurance. Since I have access to the applications, it was interesting to see the weight of the 27 people. This makes me think I am not a good judge of guessing peoples weight, since I would have bet most of the males weighed less than me, but I actually weigh less than most. To me virtually all look to me like they are thinner than me. :confused: I think I must have body dysmorphia.

    Sat nutrition: 3,574
    Carbs: 475 53%
    Protein: 141 16%
    Fat: 128 14%
    Total: 101%
    sodium: 2168

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

    Justitia Elite Member
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    Good job... Interesting how health insurance being provided by employer has diminished. so dramatically. It originally developed as a way that employers could provide "pay-in-kind" that was not subject to taxes either to the employer or employee. This became a way for the firm to offer higher wages at a lower cost. Of course, this is back in the day of the solid middle class and firms having to compete for good workers at all levels.
     
  7. Shamie

    Shamie Senior Member

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    Health insurance is unbelievably expensive. Family coverage costs roughly $23,000 per year, single coverage $8,000, and that is not for the Cadillac of insurance policies, more like Hyundai coverage ($3,000 deductible). It is no wonder that private employer coverage is diminished.

    Running / walking Monday: 7.16; w-t-d: 11.27; m-t-d: 30.72
    Running / walking Tuesday: 1.22; w-t-d: 12.49; m-t-d: 31.94

    Steps Sun: 11,583
    Sleep: 9.26 hours (2.58 deep, 6.28 light).

    Steps Mon: 24,160
    Sleep: 5.40 hours (1.53 deep, 3.47 light).

    Monday - 5/21/18. 72 treadmill, 20+15 minutes sauna. m-t-d workouts: 19/21.

    Tuesday - 5/22/18. shoulders; abs, 12 treadmill, 15 minutes sauna. m-t-d workouts: 20/22. 9 exercises / 45 sets / 460 reps. Abs: 1 exercise / 2 sets / 150 reps (2x75 slant board abs). Good workout, but I was a little rushed, because I had a doctor's appointment after. Tomorrow I plan to run.


    Sun nutrition: 3,680

    Carbs: 498 54%
    Protein: 96 11%
    Fat: 144 35%
    Total: 100%
    sodium: 2,054

    Mon nutrition: 3,522

    Carbs: 397 45%
    Protein: 166 19%
    Fat: 153 39%
    Total: 103%
    sodium: 2,374

    Believe you can, believe you can't, either way you are correct
     
    #7367 Shamie, May 22, 2018
    Last edited: May 23, 2018
  8. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 12.49; m-t-d: 31.94

    Steps yesterday: 11,792
    Sleep: 9.00 hours (4.06 deep, 4.54 light). - I have been sleeping a lot lately


    Weds - 5/23/18. rest day. m-t-d workouts: 20/23. Unplanned rest day today. Today will be a real intermittent fasting day. Normally after working out, I eat some type of bar, like a LaraBar, or Cliff Bar. Since I didn't workout today, no bar. Then when I get to work, I eat 2 ounces of nuts. I decided I would still have the nuts today, but when I return from work. So no food from about 8:00 pm last night, until about 7:00 - 7:30 pm tonight. I walked to the bus stop instead of driving, I really wanted to drive. :o So if I take a walk at lunch, then I probably will reach at least 10,000 steps for today.

    My Master lock has been slowly deteriorating, and yesterday finally broke. The U shape metal thing fell off from the lock. This is bad timing, since I start at Lifetime Fitness for the summer on 5/26, and their lockers have built in locks. So I just had to get through 3 more days. I write this to show that this forum can save you money. I vaguely recollect that in Seltzer's thread, he once wrote about a problem with Master lock, and they sent him a new one. I called their phone number, they didn't even ask when I bought it, or told me to send them a photo, they just asked for my address, and are Fedexing a new one (3 day delivery). The FedEx part was totally unnecessary, they could have sent it by snail mail, and I would be just as happy.

    Tues nutrition: 3,261

    Carbs: 411 50%
    Protein: 169 21%
    Fat: 110 30%
    Total: 101%
    sodium: 2337

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

    Seltzer Elite Member

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    Holy cow, you have some memory! I had an issue and it was replaced with no questions asked, no requirement for documentation, or even sending in the defective lock.
     
  10. M@

    M@ Monster Maker 2017

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    :eek: Okay, wow. New MasterLock customer for life then. :nod:
     
  11. Shamie

    Shamie Senior Member

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    Yes, but truthfully, I would have had no problem buying a new lock. I got a few years of service from this one, and it is inexpensive. But since I did remember his post, I figured I would give it a try.

    Yes, people always comment I have a memory like an elephant. Unless I misheard them, and they said I have a body like an elephant. :confused:


    Running / walking today: 0.00; w-t-d: 12.49; m-t-d: 31.94

    Steps yesterday: 7,577
    Sleep: 5.32 hours (1.19 deep, 4.13 light).

    Thurs - 5/24/18. back day#2; abs, 20 sauna. m-t-d workouts: 21/24. 5 exercises / 33 sets / 360 reps. Abs: 1 exercise / 4 sets / 300 reps (4x75 slant board abs). I added 3 sets of 15 assisted chin ups today. 1x15 55lbs, 1x15 50lbs, 1x15 45lbs. I haven't done them in a long time, due to my left elbow problem. But when I stopped training arms, that problem now is less of an issue, but still there. The intermittent fasting went well yesterday, I was not hungry during the day. Though today I had the after workout nutrition bar, I am skipping the nuts again that I usually have at work, and going to have them at night instead. Yesterday I was low on steps, since I didn't walk at lunchtime as planned. But this morning the weather guy said today was going to be one of the 10 best weather days of the year, so I am definitely going to walk today. Tomorrow I am going to train legs. I thought surely today I would get a spot in the park & ride, since I was thinking many extended their holiday weekend, but that was not the case.:( As I was walking to the park & ride, I looked at the NJ Transit App, and it said the next bus was delayed (buses have GPS, so you can see their exact time they expect to reach you), and the following bus would arrive in 25 minutes. But I saw the guy ahead of me in the distance running, so I assumed he saw a bus in the distance (bus GPS was probably off or not working, so it didn't show on the App). So I ran too, and I got on that bus, and we made it to NY in no time today, so I guess the people who drive took the long holiday weekend (not the slobs who take the bus).


    Weds nutrition: 3321

    Carbs: 334 21%
    Protein: 176 21%
    Fat: 147 40%
    Total: 101%
    sodium: 2543

    Believe you can, believe you can't, either way you are correct
     
    #7371 Shamie, May 24, 2018
    Last edited: May 24, 2018
  12. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 12.49; m-t-d: 31.94

    Steps yesterday: 15,031
    Sleep: 4.54 hours (.39 deep, 4.15 light) - the amount of deep sleep is terrible.

    Fri - 5/25/18. leg training, 25 sauna. m-t-d workouts: 22/25. 9 exercises / 48 sets / 625 reps. I felt really stiff this morning, and didn't know if I could train today. But I stretched first, usually don't stretch, except on the weekends. As I warmed up, I felt more flexible. But anyone watching me squat, would be critical of my technique. I was looking below, and I have been having a lot of fat in my diet. But I think it is mostly what they consider good fat. Below includes a can of sardines in oil, a can of kippers in oil, peanuts, trail mix, and cashews. Don't recall what makes up the rest, but that is the bulk of the fat.

    Since I am starting at Lifetime Fitness tomorrow, it seems like a good time to reboot my nutrition. I just read a book about lowering blood pressure naturally: Blood Pressure Down, by Janet Bond Brill. The author said you should aim for 4,500 mg of potassium, 1,500 mg of calcium, and 500 mg of magnesium, as well as cut sodium intake to 1,500 mg a day. If you concentrate on some key foods that are high in those minerals, it isn't hard. Also, cutting down on processed foods, will lower sodium intake. The book said most people get 90% of their sodium through processed foods, and only 10% from the salt shaker. I was thinking I got too comfortable popping a pill each day to take care of the blood pressure problem. Instead, I am going to focus on the foods high in these minerals, and cut down on salt, and lose weight. Hopefully, if I concentrate on this three prong method, I won't need the medication anymore. Going forward, I am going to track potassium in my nutrition journal, and list it below.


    Thurs nutrition: 3421

    Carbs: 334 39%
    Protein: 172 20%
    Fat: 147 40%
    Total: 160%
    sodium: 2503

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

    macdiver Well-Known Member
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    I have read but haven't verified that in Europe the first treatment for blood pressure is a potassium supplement. In the EU potassium supplements do not need a prescription. In the us, potassium supplements need a prescription and are pricey. The low cost, non prescription supplement for potassium in the us is the salt substitute Nu-Salt which is potassium chloride (same as the pill).
     
  14. Shamie

    Shamie Senior Member

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    In the book, the author writes the studies using supplements are mixed, and you are way better off eating the actual food. It really isn't that hard to reach the mineral levels she recomends.

    Running / walking today: 7.10; w-t-d: 7.10; m-t-d: 39.04

    Steps yesterday: 13,492
    Sleep: 9.29 hours (4.20 deep, 5.09 light) - slept late today, that almost never happens.

    Sat - 5/26/18. 72 treadmill, 30 sauna. m-t-d workouts: 23/26. Today was my first day back at Lifetime. Right before I go to start working out, I go to wipe the smudges off my eye glasses, and they break in half, right in the middle of the bridge. Tomorrow I am going to go to Costco, and see if they still sell the same frames, if so, then they can replace the frame. When I get home, I have to see if I can find a spare pair. Two days ago, I got a vaccine for Shingles, and now it is sore where they gave the vaccine, so there was no lifting today. I felt good running today, but was not used to these treadmills, and accidentally shut it off twice, when I went to put it on pause, so the distance is an estimate. I am going to a BBQ in about 30 minutes. It was originally to be on Sunday, but it is supposed to rain tomorrow, so it was moved to today. My disciplined eating was supposed to start today, but it is going to start tomorrow or on 6/1. I got on the scale today at Lifetime, and I didn't do as much damage as I thought. I was 189 the last time I weighed myself, today I was 193. I thought I was going to be closer to 200 or possibly over 200. That was a relief. I haven't weighed myself in over a month, I was too scared. :scared:

    While this holiday is the kickoff of summer, give a moment to think of the brave servicemen (and women), mostly very young, who gave the ultimate sacrifice for their country.

    Friday nutrition: (didn't bring with me).

    Carbs: %
    Protein: %
    Fat: %
    Total: %
    sodium:

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

    Shamie Senior Member

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    Running / walking today: 2.00; w-t-d: 9.10; m-t-d: 41.04

    Steps yesterday: 15,512
    Sleep: 9.23 (2.31 deep, 6.52 light)

    Sun - 5/27/18. chest; abs, 20 treadmill, 30+10 sauna. m-t-d workouts: 24/27. 10 exercises / 49 sets / 636 reps. Abs: 2 exercises / 8 sets / 500 reps (4x75 slant board abs; 4x50 seated crunches). It definitely is not a swimming day today, though it is not raining, it is cold, no sun. Not one person is at the outdoor pool. Yesterday's BBQ I estimated at 3,000 calories. There was nothing for me to eat, I don't eat beef , pork or shellfish. They had no fish or chicken, just burgers and hot dogs. So I ate potato salad, macaroni salad, potato chips, and mucho desserts. I must have eaten a ton of salt, I gained 7 pounds from yesterday. :confused: Hopefully it is mostly water weight from the high salt in the potato chips. I had a good workout, hopefully the 50 mile monthly running minimum I can reach by Thursday. I am going to join (my own) 13 week challenge, which is going to start Tuesday. I am going to work on the details.

    Friday nutrition: 3820

    Carbs: 389 41%
    Protein: 181 19%
    Fat: 177 42%
    Total: 102%
    sodium: 2765

    Sat nutrition: 4997

    Carbs: 697 56%
    Protein: 137 11%
    Fat: 193 35%
    Total: 102%
    sodium: 3393


    Believe you can, believe you can't, either way you are correct
     
    #7375 Shamie, May 27, 2018
    Last edited: May 29, 2018
  16. macdiver

    macdiver Well-Known Member
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    7 pounds in one day. That has to be water weight.
     
  17. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking Mon: 6.37; w-t-d: 16.47; m-t-d: 47.41
    Running / walking Tues: 1.24; w-t-d: 17.71; m-t-d: 48.65

    Steps Sun: 9,651
    Sleep: 5.45 (1.35 deep, 4.10 light)

    Steps Mon: 17,680
    Sleep: 7.38 (3.53 deep, 3.45 light)

    Mon - 5/28/18. 65 treadmill. m-t-d workouts: 25/28. I got to the gym late, and I had to be done by 8:30, so I had no time to lift, and no time even for a sauna.:cry: I did wake up at 4:30 am, but didn't leave my house until after 6:30 am. Had I left earlier, I would have had time for both. But to put a good spin on it, I at least got in a workout.

    Tues - 5/29/18. shoulders; triceps; abs, 12 treadmill; 20 sauna. m-t-d workouts: 26/29. 9 exercises / 45 sets / 460 reps. Abs: 1 exercise / 5 sets / 375 reps (5x75 slant board abs). Good workout. Tomorrow I hope to train back, abs, and run. I am done eating a lot, today is a transition day, and tomorrow I start my disciplined eating for the balance of the summer.

    Sun nutrition: 3965

    Carbs: 459 46%
    Protein: 163 16%
    Fat: 174 39%
    Total: 101%
    sodium: 3598

    Mon nutrition: 5810

    Carbs: 716 49%
    Protein: 160 11%
    Fat: 268 42%
    Total: 102%
    sodium: 5477


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

    Seltzer Elite Member

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    I agree with you and Mac; 7 pounds in one day is definitely water retention.
     
  19. Shamie

    Shamie Senior Member

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    I hope so.

    Running / walking Tues: 0.00; w-t-d: 17.71; m-t-d: 48.65

    Steps yesterday: 10,893
    Sleep: 5.45 (2.22 deep, 3.23 light)


    Weds - 5/30/18. back#2; 20 sauna. m-t-d workouts: 27/30. 5 exercises / 35 sets / 430 reps. I haven't yet added to my nutrition log the potassium tracking. It is not as easy as counting sodium. Sodium is required to be put on nutrition labels, but potassium is voluntary. Today is the start of my disciplined nutrition, though it is not low calorie. I could never succeed on low calorie, it would make me binge (eventually). I plan on having roughly 3,000-3,100 calories a day. Mostly using intermediate fasting. Yesterday, I did not eat anything except my after workout bar at about 6:30 am, and then nothing until I get home at 7:30 pm yesterday. The nutrition bar was 245 calories, so that means I ate roughly 3,000 calories in less than an hour.:o Truthfully, it doesn't feel like a whole lot of food, hard to believe it is 3,000 calories (I am going to list it below). Today will be a test of my commitment, this is the day in this office they celebrate the people who had birthday's in May with a big cake. If I am committed, I won't be having any cake. Tomorrow I hope to run.

    Here is what composed the food I ate:

    245 nutrition bar
    260 non fat yogurt
    140 granola
    235 2 bananas
    298 peanuts
    276 almonds
    280 trail mix
    220 cheddar cheese
    690 Starbucks chicken wrap
    210 Fig newtons
    94 Natto (fermented soybeans)
    247 carryover from the day before
    3195 total


    Tues nutrition: 3195 (corrected)

    Carbs: 362 45%
    Protein: 153 19%
    Fat: 147 41%
    Total: 105%
    sodium: 2738

    Believe you can, believe you can't, either way you are correct
     
    #7379 Shamie, May 30, 2018
    Last edited: May 31, 2018
  20. Shamie

    Shamie Senior Member

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    Running / walking today: 5.03; w-t-d: 22.74; m-t-d: 53.68; y-t-d: 251.03

    Steps yesterday: 10,495
    Sleep: 5.48 (1.04 deep, 4.44 light)

    Thurs - 5/31/18. 50 treadmill, 20 sauna. m-t-d workouts: 28/31. Today I woke up at the time I should be leaving for the gym. So I got to the gym late, and cut down the length of the cardio a bit. But I ran to the bus, and got to work before 9:00 am. Another day of intermittent fasting, only the after workout nutrition bar at 6:30 am, and nothing until 7:30 pm. I don't intend to list my nutrition detail everyday, but I almost ate the exact food as the day before. I had all of these reward points at Starbucks that were going to expire 6/1, so I got 6 chicken wrap meals with the reward points. So I will be having them for dinner the next few days. They taste pretty good, it comes with a cut up cucumber, a cut up apple, and a small container of a peanut sauce. So my nutrition will be approximately the same for the next few days. Tomorrow I hope to train legs.

    Here is what composed the food I ate:

    245 nutrition bar
    260 non fat yogurt
    140 granola
    235 2 bananas
    298 peanuts
    276 almonds
    280 trail mix
    220 cheddar cheese
    690 Starbucks chicken wrap
    210 Fig newtons
    94 Natto (fermented soybeans)
    158 1/2 can of canned pineapple
    3105 total


    Weds nutrition: 3105

    Carbs: 346 45%
    Protein: 145 19%
    Fat: 133 39%
    Total: 103%
    sodium: 2344

    Believe you can, believe you can't, either way you are correct
     
    #7380 Shamie, May 31, 2018
    Last edited: May 31, 2018

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