1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

Kaizen - Continuous Improvement

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

  1. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Running / walking today: 0.00; w-t-d: 16.78; m-t-d: 23.83

    Steps yesterday: 20467
    days in a row steps over 10,000: 9 days
    Sleep: 6.40 (2.35 deep, 4.05 light)
    workout streak: 9 days

    Friday - 6/15/18. legs, abs, 20 sauna. m-t-d workouts: 13/15. 11 exercises / 55 sets / 665 reps; abs: 1 exercise / 3 sets / 250 reps (slant board abs 2x80, 1x90). Much better leg day than prior one last Friday. I can't seem to get the nutrition under control. Nothing too terrible, but I need to get calories lower. That is basically my problem, that way of thinking "nothing too terrible", maybe if I thought it was terrible, I would be more proactive. Got to change my way of thinking. Tomorrow I hope to train chest. TGIF.

    Day # 8 of disciplined nutrition: score 9 of 10
    -1 calories over 3000

    Thurs nutrition: 3,395

    Carbs: 355 42%
    Protein: 165 19%
    Fat: 151 40 %
    Total: 103%
    sodium: 2179

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

    macdiver Well-Known Member

    Joined:
    Mar 18, 2010
    Messages:
    4,481
    Likes Received:
    160
    I'm not recommending keto per se but there is definitely room to cut back on the carbs and drop below 3000.

    Really though, your maintenance calories are over 3000 so unless you want to drop a few more pounds you shouldn't worry. I know it was a few years ago but when I saw you at the Philly marathon, you looked really good.
     
  3. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Thank you. Want to see those abs show. I am running out of time. What good will a 6 pack be when your on social security. :)

    My fat and protein are pretty high already, so if I cut back on carbs, I would end up on cutting calories, which is what I am looking to do.


    Running / walking today: 2.55; w-t-d: 2.55; m-t-d: 26.38

    Steps yesterday: 7,871.
    days in a row steps over 10,000:
    Sleep: 8.54 (3.40 deep, 5.14 light)
    workout streak: 10 days

    Sat - 6/16/18. chest; abs, 25 treadmill, 25+10 sauna. m-t-d workouts: 14/16. 10 exercises / 50 sets / 647 reps; abs: 1 exercise / 5 sets / 400 reps (slant board abs 5x80). Excellent workout today. In the sauna, these 2 guys start talking about earbuds and how great this pair he had was. I was interested, since I have been looking to get replacement earbuds. I was sort of sitting with my elbows resting on my thighs when they were talking. I went to look up to see what kind he had, and ask him the brand, and all of a sudden I felt light headed, like I might pass out. This was after about 22 minutes. I stepped outside for a minute, and felt better, so I went to finish the 25 minutes. Then I took a cold shower, and did another 10 minutes. There was someone in there the second time, since I didn't want to possibly faint with no one in there. I wouldn't have went in if I was the only one there. Not a good place to faint in a 200 degree room. Never found out the earbuds brand, they were gone when I returned.

    Day # 9 of disciplined nutrition: score 9 of 10
    -1 calories over 3000

    Friday nutrition: 3,450

    Carbs: 399 46%
    Protein: 164 19%
    Fat: 137 36 %
    Total: 101%
    sodium: 2264

    Believe you can, believe you can't, either way you are correct.
     
    #7403 Shamie, Jun 16, 2018
    Last edited: Jun 16, 2018
  4. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,440
    Media:
    1
    Albums:
    1
    Likes Received:
    159
    How do you feel now?
     
  5. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Thank you. Much better. It could be the blood pressure medicine. There is a warning on the bottle about getting up fast, possible dizziness.
     
  6. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Running / walking today: 2.03; w-t-d: 4.58; m-t-d: 28.41

    Steps yesterday: 12,277
    days in a row steps over 10,000: 1
    Sleep: 9.09 (3.17 deep, 5.52 light)
    workout streak: 11 days

    Sun - 6/17/18. back; abs, 20 treadmill, 20 sauna. m-t-d workouts: 15/17. 8 exercises / 47 sets / 570 reps; abs: 2 exercises / 6 sets / 330 reps (slant board abs 3x80, seated crunches 3x30 set at 135 lbs). I did the workout at my regular gym (LA Fitness), I like their equipment better for back exercises. Soon I will be going to the pool at the other gym. Yesterday I left my running shoes at the other gym, hopefully they are still there. I ran today in a new pair, they felt pretty good running. I didn't plan on running today, but I wanted to test these running shoes out. Tomorrow I am probably training shoulders. I skipped weighing myself today and taking measurements, I didn't think I would like the results. Where is the emoji face with the ostrich with his head in the sand? :)

    Sat nutrition: (didn't bring with me, didn't anticipate doing an update today).

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

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

    macdiver Well-Known Member

    Joined:
    Mar 18, 2010
    Messages:
    4,481
    Likes Received:
    160
    Glad you didn't pass out in the sauna yesterday
     
  8. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Thank you.

    Running / walking today: 6.24; w-t-d: 10.82; m-t-d: 34.65

    Steps Sunday: 10,159
    Steps Monday: 4,678 :(
    days in a row steps over 10,000: 0
    Sleep Sunday: 9.02 (.2.39 deep, 6.23 light)
    Sleep Monday: 6.58 (.47 deep, 6.11 light)
    workout streak: 13 days

    Mon - 6/18/18. shoulders / triceps, abs, 25+10 sauna. m-t-d workouts: 16/18. 8 exercises / 40 sets / 450 reps; abs: 1 exercise / 3 sets / 150 reps (seated crunches 3x50 set at #15).

    Tues - 6/19/18. 65 treadmill, 20 sauna. m-t-d workouts: 17/19. Unfortunately, Lifetime Fitness is batting 1000 with their lost and found. They say my running shoes are not in the lost and found. Yesterday I was at the pool, and left my water bottle there. I am sure that won't turn up either. I don't think people steal them. Who would want a size 13 pair of smelly running shoes near the end of their running life? I just think they are in the lost and found, and they don't bother to search thoroughly, or the people who work there throw them out when they are found. But the blame is really on myself, since I should keep better track of my stuff. Tomorrow on the menu - back training.

    Sun nutrition: 3575

    Carbs: 469 52%
    Protein: 125 14%
    Fat: 137 34%
    Total: 100%
    sodium: 2306

    Mon nutrition: 3612

    Carbs: 474 52%
    Protein: 172 19%
    Fat: 130 32%
    Total: 103%
    sodium: 3286

    Believe you can, believe you can't, either way you are correct.
     
    #7408 Shamie, Jun 19, 2018
    Last edited: Jun 19, 2018
  9. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Running / walking today: 0.00; w-t-d: 10.82; m-t-d: 34.65


    Steps yesterday: 18,301
    days in a row steps over 10,000: 1
    Sleep 6.25 (.2.06 deep, 4.19 light)
    workout streak: 14 days

    Weds - 6/20/18. back day #2, 25 sauna. m-t-d workouts: 18/20. 6 exercises / 32 sets / 400 reps. Got to gym at 4:59 am. Got out early, and even got a spot in the park & ride.:) This office is very hot. The air conditioning system needs major work, and this office is moving, so word is they do not want to spend what is required to fix it. It is going to be a long summer. :( Tomorrow I plan to run.

    Tues nutrition: (did not summarize yet).

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

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

    macdiver Well-Known Member

    Joined:
    Mar 18, 2010
    Messages:
    4,481
    Likes Received:
    160
    Is your office going to stay in the city?
     
  11. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    It is a secret, but not a very good secret - Brooklyn. I hope I would be able to work from the NJ office, if not, I would find another job. My commute is bad enough, adding a subway ride to Brooklyn once I get off the bus in Manhattan is a no go for me. But a 100 mile round trip drive everyday is no picnic either (if I work in NJ).

    Running / walking today: 6.18; w-t-d: 17.00; m-t-d: 40.83

    Steps yesterday: 12,101
    days in a row steps over 10,000: 2
    Sleep 4.44 (1.01 deep, 3.43 light)
    workout streak: 15 days

    Thurs - 6/21/18. 65 treadmill, 20 sauna. m-t-d workouts: 19/21. My usual comment, I didn't feel like running, but when I was done, felt good. Now I feel great, since I got all of the stress out of my body. I tried running in a different new pair of running shoes. I think these felt better than the recent running shoes I have been running in this week. I bought that pair in the Nike Factory Outlet store, a cheap pair that I planned on wearing to work (change to a pair of shoes I keep in my office once I get to my office). But I thought I would give them a try running. That pair didn't feel bad running, but the ones I ran in today feel better. Tomorrow is leg training day.

    Weds nutrition: 3339

    Carbs: 415 50%
    Protein: 162 19%
    Fat: 120 32%
    Total: 101%
    sodium: 2465

    Tues nutrition: 5682 :eek: downfall: pistachio chewy bites (3 packages - about 1,800 calories):o

    Pistachio Chewy Bites | Setton International Foods, Inc.

    Carbs: 620 44%
    Protein: 243 17%
    Fat: 251 40%
    Total: 101%
    sodium: 2082


    Believe you can, believe you can't, either way you are correct.
     
    #7411 Shamie, Jun 21, 2018
    Last edited: Jun 21, 2018
  12. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,440
    Media:
    1
    Albums:
    1
    Likes Received:
    159
    To mass commute to Brooklyn from where you live would not be fun. Nope!
     
  13. macdiver

    macdiver Well-Known Member

    Joined:
    Mar 18, 2010
    Messages:
    4,481
    Likes Received:
    160
    A 50 mile commute in North Jersey could take a few hours each way depending on the roads. Neither are a good choice.
     
  14. Justitia

    Justitia Elite Member
    Lifetime Platinum Member

    Joined:
    Aug 3, 2004
    Messages:
    4,588
    Likes Received:
    32
    This is a comment re: a post a little earlier in the thread -- I live 1 mile from the university -- and it is a pleasant walk up an down main street. But I haven't been able to get myself to walk it very often. My office is now on the 11th floor one florr form the top. I would like to get myself to use the stairs instead of the elevator.

    But I have to carry law books -- and that makes it harder. It's hard to climb 11 flights of stairs with that. I use a rollerboard brief case so I could still walk to school and back home. If I could be more disciplined in my organization around class prep - I have a set of all my law books at home and one in my office.

    I could prep at home - but go to school and use my office books. But I put notes and underlining and highlighting and post-it tabs in the books as I prep. I also just like to keep the books I teach with, with me all the time.

    But I want to figure something out. We lead such a sedentary life... it's great that you have chosen to be more mobile.:nod:
     
  15. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    I agree.

    Actually, the commute driving wouldn't be that bad. The gym I go to in the morning is near the Garden State Parkway, and the NJ office is located right near an exit. Also, the heavy traffic is going from south to north, I would be going from north to south. But it still wouldn't be fun.

    I am jealous you live 1 mile from where you teach. :dreamy:


    Running / walking today: 0.00; w-t-d: 17.00; m-t-d: 40.83

    Steps yesterday: 18,280
    days in a row steps over 10,000: 3
    Sleep 6.28 (1.16 deep, 5.12 light)
    workout streak: 16 days

    Friday - 6/22/18. leg training, 25 sauna. m-t-d workouts: 20/22. 9 exercises / 45 sets / 425 reps. Skipped squats today. I felt stiff today. Maybe I will add them to my training tomorrow. I see people writing about Whole Foods in some posts. I don't typically go there, but they built one across from Bryant Park in Manhattan on Sixth Avenue. All the cool kids go there, and buy lunch at the salad bar, or ready made food.:) It is jam packed at lunchtime. They sell these huge brownies that are displayed nicely, I think $2.00 each, but if you get 4, they are 4 for $6.00. I have never bought them, since the last thing in the world I need is to eat 4 huge brownies. But when I see them I salivate. TGIF.

    Thurs nutrition: 3368

    Carbs: 406 48%
    Protein: 168 20%
    Fat: 127 34%
    Total: 102%
    sodium: 2305


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

    Justitia Elite Member
    Lifetime Platinum Member

    Joined:
    Aug 3, 2004
    Messages:
    4,588
    Likes Received:
    32
    My dad always said " never live more than 20 min from where you work." And I have adhered to that pretty much my whole life. Nothing worse than hours wasted in commute time every week. And the city I live in -- it pretty much takes at most 20 min to get just about any where from where I live. :)
     
  17. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Justitia,
    Good advice. I could pretty much do 80-85% of my job from home, but this company is still in 1950, and they think if you are not at your desk, you are not working. In fact, they have in their employee handbook "no working from home".

    Running / walking today: 0.00; w-t-d: 17.00; m-t-d: 40.83

    Steps yesterday: 11,241
    days in a row steps over 10,000: 4
    Sleep 8.23 (3.39 deep, 4.44 light)
    workout streak: 17 days

    Sat - 6/23/18. chest; abs, 30+10 sauna. m-t-d workouts: 21/23. 10 exercises / 51 sets / 652 reps. abs: 2 exercises / 4 sets / 260 reps (slant board crunches 2x80, cable crunches 2x50, set at 80lbs). Checked out the lost and found today again for my running shoes and my stainless steel water bottle, not there. :( I never liked those running shoes, and they were towards the end of their running life, but I hate to lose things. I thought maybe I should run today, but not running won out. Happy Saturday.

    Friday nutrition: 3288

    Carbs: 403 49%
    Protein: 156 19%
    Fat: 124 34%
    Total: 102%
    sodium: 1925

    Believe you can, believe you can't, either way you are correct.
     
    #7417 Shamie, Jun 23, 2018
    Last edited: Jun 23, 2018
  18. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Running / walking today: 6.30; w-t-d: 6.30; m-t-d: 47.13

    Steps yesterday: 11,953
    Steps Saturday: 10,625
    days in a row steps over 10,000: 6
    Sleep 5.24 (2.00 deep, 3.24 light)
    Sleep (day before) 8.57 (4.52 deep, 4.05 light)
    workout streak: 19 days

    Sun - 6/24/18. back training, 30 minutes sauna. m-t-d workouts: 22/24. 8 exercises / 46 sets / 560 reps.

    Mon - 6/25/18. 72 treadmill, 20 minutes sauna. m-t-d workouts: 23/25. I ran slower than usual, interspersed with walking for 2 minutes at a time a few times during the run. I ran a bit longer than usual to still reach 6 miles today. The Garmin fitness watch that I wear randomly offers tidbits of information, such as telling me Saturday is usually the day of the week I walk the fewest steps, or that my longest streak of walking over 10,000 steps was 17 days in Dec 2017. That last bit of information was given to me Saturday. Now I am trying to beat that streak. Last night, I only had 7,000 steps, so I took a walk just to reach 10,000. So in other words, listing the # of days above over 10,000 is proving beneficial, since it got me to walk almost 5,000 extra steps yesterday. Tomorrow I hope to train shoulders.


    Sat nutrition: 3684

    Carbs: 477 52%
    Protein: 101 11%
    Fat: 165 40%
    Total: 103%
    sodium: 2611

    Sun nutrition: 3993

    Carbs: 449 45%
    Protein: 217 22%
    Fat: 153 34%
    Total: 101%
    sodium: 4494

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

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Running / walking today: 0.00; w-t-d: 6.30; m-t-d: 47.13

    Steps yesterday: 20,040
    days in a row steps over 10,000: 7
    Sleep 6.19 (2.37 deep, 3.42 light)
    workout streak: 20 days

    Tues - 6/26/18. shoulders / triceps, 25 minutes sauna. m-t-d workouts: 24/26. 9 exercises / 45 sets / 510 reps. This time of year, bananas get ripe so fast, they go bad before you can eat them. No more bananas for me until the fall, or maybe I will buy them one at a time. I have officially given up on nutrition, until 7/01/18. While nothing magical happens at the start of a new month, that is my plan. I hope to get my nutrition sins out of my system before Sunday, and then move forward. Tomorrow I hope to train back, abs.

    Mon nutrition: 3877

    Carbs: 493 51%
    Protein: 169 17%
    Fat: 144 33%
    Total: 101%
    sodium: 2381

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

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,027
    Likes Received:
    68
    Running / walking today: 6.08; w-t-d: 12.38; m-t-d: 53.21

    Steps yesterday: 11,406
    days in a row steps over 10,000: 8
    Sleep 6.51 (3.48 deep, 3.03 light)
    workout streak: 21 days

    Weds - 6/27/18. 65 treadmill (running 60, walking 5), 20 minutes sauna. m-t-d workouts: 25/27. Tomorrow I plan the back training that I had planned on today. I was watching a youtube video of this young guy who lost a lot of weight (over 100 pounds), and had surgery to remove the excess skin he had after the weight loss. I had no idea it was such a major surgery.

    Tues nutrition: 3742

    Carbs: 498 53%
    Protein: 148 16%
    Fat: 145 35%
    Total: 104%
    sodium: 1781

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

Share This Page