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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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    Thank you. I don't know if all are, but some models are. The good thing about I-phones, and Samsung Galaxy, is there so many choices for the phone cases.

    Running / walking today: 0.00; w-t-d: 17.48; m-t-d: 6.01

    Steps yesterday: 23,227
    days in a row steps over 12,000: 1
    Sleep: 5.08 (1.15 deep, 3.53 light)
    workout streak: 22 days (prior streak 34 days)

    Friday - 8/03/18. leg training, 20 sauna minutes sauna. m-t-d workouts: 3/3. 11 exercises / 56 sets / 701 reps. Yesterday was my last high calorie day. Even yesterday wasn't really high calorie, since the below numbers included 900 calories from the day before (2 bagels and butter). I am trying to stay in the 2,700 - 3,000 calorie range for the foreseeable future. I am running in a 7 mile race on Sunday. Yesterday I walked to pick up my number and shirt, which is why the steps were a decent amount. I walked there at lunch time, which was 1 hour & 5 minutes round trip. It was so humid yesterday, when I got back, my dress shirt was drenched. :( At this point in my marathon training, I should be running longer distances, but 7 miles is a good start for me. Happy Friday.

    Thurs nutrition: 3871

    Carbs: 454 47%
    Protein: 173 18%
    Fat: 161 37%
    Total: 102%
    sodium: 3887

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

    Shamie Senior Member

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    Running / walking today: 2.02; w-t-d: 2.02; m-t-d: 8.03

    Steps yesterday: 7,493
    days in a row steps over 12,000:
    Sleep: 7.54 (4.41 deep, 3.13 light)
    workout streak: 23 days (prior streak 34 days)

    Sat - 8/04/18. chest training, 20 minutes treadmill, 25 sauna minutes sauna. m-t-d workouts: 4/4. 10 exercises / 51 sets / 679 reps. I felt pretty good running today. I hope that is an indicator for the race tomorrow. The one thing I hate most of these NYC races, is that the race starts at 8:00 am, so I have to wake up by 5:30 am, leave my house at 6:05-6:10, to be on the 6:30 bus if I am going to make it to the race for the start. That bus is scheduled to get to NY at 7:07, which leaves plenty of time to walk to the start. The next bus gets to NYC at 7:37, I would never get to the start in time taking that bus. Lucky the race wasn't today, it was pouring this morning. No rain expected for tomorrow. No lifting tomorrow (most likely).

    Fri nutrition: 3078

    Carbs: 328 43%
    Protein: 141 18%
    Fat: 141 41%
    Total: 102%
    sodium: 3185

    Believe you can, believe you can't, either way you are correct.
     
    #7482 Shamie, Aug 4, 2018
    Last edited: Aug 7, 2018
  3. Shamie

    Shamie Senior Member

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    Running / walking Sunday: 7.00; w-t-d: 9.02; m-t-d: 15.03

    Steps Sun: 16,017
    Steps Mon: 4,783 :(
    Steps yesterday: 7,493

    Sleep Sat / Sun night: 6.44 (1.56 deep, 4.48 light)
    Sleep Sun / Mon night: 7.53 (3.02 deep, 4.51 light)
    Sleep Mon / Tues night: 4.39 (.12 deep, 4.27 light) :(
    workout streak: 26 days (prior streak 34 days)

    Sun - 8/05/18. 7 mile race, 25 minutes sauna (went to pool at gym after race). m-t-d workouts: 5/5. Race went okay, but even though it was early in the morning, it was very humid. My heel doesn't hurt when I am running, but hurts when I am walking. I don't recall the time exactly, but it was slightly less than 11 minutes per mile. I will check the website later.

    Mon - 8/06/18. back; abs, 25 minutes sauna. m-t-d workouts: 6/6. 9 exercises / 45 sets / 510 reps. abs: 1 exercise / 4 sets / 320 reps.

    Tues - 8/07/18. shoulders, triceps, abs, 20 minutes sauna. m-t-d workouts: 7/7. 9 exercises / 45 sets / 510 reps. abs: 1 exercise / 3 sets / 150 reps. Funny that the sets and reps for the shoulder training was identical to the reps and sets for the back training the day before. Tomorrow I hope to run.

    Sat nutrition: 3121

    Carbs: 380 49%
    Protein: 149 19%
    Fat: 120 35%
    Total: 103%
    sodium: 2997

    Sun nutrition: 3487

    Carbs: 437 50%
    Protein: 144 17%
    Fat: 134 35%
    Total: 101%
    sodium: 3453

    Mon nutrition: 3442

    Carbs: 433 50%
    Protein: 144 17%
    Fat: 134 35%
    Total: 102%
    sodium: 3453

    Believe you can, believe you can't, either way you are correct.
     
    #7483 Shamie, Aug 7, 2018
    Last edited: Aug 7, 2018
    dejavued likes this.
  4. Shamie

    Shamie Senior Member

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    Running / walking today: 6.48; w-t-d: 15.50; m-t-d: 21.51


    Steps yesterday: 9,154
    Sleep Tues / Weds night: 6.19 (.45 deep, 5.34 light)
    workout streak: 27 days (prior streak 34 days)

    Weds - 8/08/18. 70 treadmill (run 64; walk 6 - 2 minutes at a time), 20 minutes sauna. m-t-d workouts: 8/8. I am on autopilot, and it didn't even occur to me to not workout today. Relatively good run today, at least better than expected (I expected more walking). Still don't have the nutrition dialed in, but at least it is an improvement from the last month or so. If I am running 20-25 miles per week, I don't mind the extra calories that much. Running 25 miles burns roughly 3,000 calories (25x120), which equates to about 425 calories burned daily (3,000 / 7). For me, that probably is about maintenance 3,000 (3429-425), or I should be losing a slight amount of weight at this calorie level. Tomorrow I plan to train back, abs.

    Tues nutrition: 3429

    Carbs: 413 48%
    Protein: 151 18%
    Fat: 135 35%
    Total: 101%
    sodium: 3270

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 15.50; m-t-d: 21.51


    Steps yesterday: 21,598
    Sleep Weds / Thurs night: 6.25 (.12 deep, 6.13 light):(
    workout streak: 28 days (prior streak 34 days)

    Thurs - 8/09/18. back; abs, 20 minutes sauna. m-t-d workouts: 9/9. 6 exercises / 32 sets / 405 reps. abs: 1 exercise / 5 sets / 250 reps. I only had 12 minutes of deep sleep last night. I can believe that is true, I have been having lousy sleep quality this whole week. Meh workout today. Tomorrow my plan is leg day training.

    Weds nutrition: 3433

    Carbs: 413 48%
    Protein: 151 18%
    Fat: 135 35%
    Total: 101%
    sodium: 3270

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 15.50; m-t-d: 21.51


    Steps yesterday: 11,337
    Sleep Thurs / Fri night: 7.01 (1.10 deep, 5.51 light):(
    workout streak: 29 days (prior streak 34 days)

    Friday - 8/10/18. legs; 20 minutes sauna. m-t-d workouts: 10/10. 11 exercises / 51 sets / 686 reps. When I get to work each day, I was eating 2 ounces of nuts (usually peanuts). Then no food until I get home (usually between 7:00 - 7:30 pm). One day, I forgot the nuts, and was less hungry during the day. I did a test of not bringing nuts with me to work for a week, and realized it wasn't a fluke, I was less hungry without the nuts. I still eat the nuts, but when I get home from work. Except for a Cliff Bar after working out, milk and Splenda in the coffee I drink during the day, I am following a true intermittent fasting diet (my window for eating is approximately between 7:00-8:00 pm). You may think, how does one eat about 3,200 calories (not including the Cliff bar) in about an hour. It is pretty easy.:) The intermittent fasting is M-F only. Tomorrow chest, ab training, and maybe a bit of cardio.

    Thurs nutrition: 3376

    Carbs: 420 48%
    Protein: 149 18%
    Fat: 133 35%
    Total: 101%
    sodium: 3134

    Believe you can, believe you can't, either way you are correct.
     
    #7486 Shamie, Aug 10, 2018
    Last edited: Aug 11, 2018
  7. macdiver

    macdiver Well-Known Member
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    3200 Cal in an hour is impressive. My stomach couldn't handle that much at once. At l don't think it could
     
  8. Shamie

    Shamie Senior Member

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    It is not as much food as you would think. About 925 calories of it come from nuts / trail mix. Together that is only about 6 ounces of nuts/ trail mix. :(

    Running / walking today: 0.00; w-t-d: 00.00; m-t-d: 21.51

    Steps yesterday: 10,802
    Sleep Fri / Sat night: 5.56 (2.02 deep, 3.54 light) (don't think this accurate, I think I slept longer)
    workout streak: 30 days (prior streak 34 days)

    Sat - 8/11/18. (undetermined); minutes sauna. m-t-d workouts: 11/11. I haven't worked out yet, but I am going to shortly. I had a bunch of things to do this morning. I am leaning towards getting my long run done today, so I don't have it hanging over my head. It is not a pool day today. :(

    Friday nutrition: 3501

    Carbs: 424 48%
    Protein: 149 18%
    Fat: 139 35%
    Total: 101%
    sodium: 3154

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

    Shamie Senior Member

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    Running / walking Sat: 9.02 w-t-d: 9.02; m-t-d: 30.53
    Running / walking Sun: 1.02 w-t-d: 10.02; m-t-d: 31.55
    Running / walking today: 0.00 w-t-d: 10.02; m-t-d: 31.55

    Steps Sat: 18,060
    Steps Sun: 9,263
    Sleep Sat / Sun night: 5.59 (3.07 deep, 2.52 light)
    Sleep Sun / Mon night: 7.45 (3.38 deep, 4.07 light)
    workout streak: 32 days (prior streak 34 days)

    Sat - 8/11/18. 97 minutes treadmill; 30 minutes sauna. m-t-d workouts: 11/11. I can't run outside until my heel issue gets better. My heel feels fine running, but hurts when I walk. Hurts at first, then as I walk,the pain lessens, and after about 15 minutes of walking the pain disappears. Actually I think the distance was 9.20 (not 9:02), and transposed the numbers, but I always take the conservative number when I am unsure.

    Sun - 8/12/18. chest; abs, 10 minutes treadmill; 25+10 minutes sauna. m-t-d workouts: 12/12. 11 exercises / 51 sets / 686 reps. Abs: 1 exercise / 5 sets / 400 reps.

    Mon - 8/13/18. back training; 25 minutes sauna. m-t-d workouts: 13/13. 9 exercises / 46 sets / 523 reps. I took a vacation day today, what I was supposed to do got cancelled, but I thought I could go to the pool at the gym. I could have went to work since rain was expected (and it did rain), but I already had in my mind I wasn't working today, and didn't have the heart to disappoint myself.:) Today wasn't my best workout, but I am intent on beating my last workout streak of 34 days, and since I am so close, today was not the day for a rest day. I actually want to take no rest days until my membership freeze starts at Lifetime on I think 8/29. Then back to LA Fitness. Tomorrow I plan to run. If not running, shoulder training.

    Sun nutrition: I am behind in my nutrition log. :( Wrote down food, and calories and macro's in journal already, but haven't totaled for a few days.

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

    Believe you can, believe you can't, either way you are correct.
     
    #7489 Shamie, Aug 13, 2018
    Last edited: Aug 13, 2018
  10. Shamie

    Shamie Senior Member

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    Running / walking today: 6.22 w-t-d: 16.24; m-t-d: 37.77

    Steps yesterday: 3,160 :(
    Sleep Mon / Tues night: 3.39 (1.09 deep, 2.30 light) - info is incorrect, slept longer.
    workout streak: 33 days (prior streak 34 days)

    Tues - 8/14/18. 70 minutes treadmill; 20 minutes sauna. m-t-d workouts: 14/14. I didn't feel like running today, I didn't feel like lifting. I started on the treadmill thinking maybe I would walk, then I started running slow, and then faster towards the end so I could reach 6 miles, though it took 5 minutes longer than usual. I think yesterday was my worst day for # of steps in a day. Don't know how I walked so little.:confused: Tomorrow I plan on shoulders / triceps.

    Mon nutrition: I am behind in my nutrition log. :( Wrote down food, and calories and macro's in journal already, but haven't totaled for a few days.

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

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

    Shamie Senior Member

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    Running / walking today: 0.00 w-t-d: 16.24; m-t-d: 37.77

    Steps yesterday: 17,676
    Sleep: Tues / Weds night: 4.48 (1.51 deep, 2.57 light)
    workout streak: 34 days (prior streak 34 days)

    Weds - 8/15/18. shoulders; triceps; 20 minutes sauna. m-t-d workouts: 15/15. Got to gym early today. Therefore got out earlier than usual, and got a spot in the park & ride. Bus came right away, and I got my own seat. Got to NY quickly today, stopped for coffee, their gift card system wasn't working, so no charge for the coffee. Next I stopped at sort of an odd lot / off price store (Jacks) which I pass daily on my walk to work. They were selling Muscle Tech protein bars, boxes of 12 for $2.99 (25 cents each). The boxes had a best used by date of 9/28. I bought 3 boxes. They will be gone way before the expiration date. My next stop is to buy a lottery ticket. :) Just kidding, I hate the whole concept of Lottery tickets. But I will say that less than 10 miles from my house, in May they sold the winning ticket for one of those Power Ball Lottery tickets. The winning jackpot of 315 million (one winner). Guy went into the Shop Rite supermarket to return something, while he was there, he bought one ticket. Tomorrow I plan to run.

    Tues nutrition: I am behind in my nutrition log. :(

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

    Believe you can, believe you can't, either way you are correct.
     
    #7491 Shamie, Aug 15, 2018
    Last edited: Aug 17, 2018
    dejavued likes this.
  12. Laneage

    Laneage Well-Known Member

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    Is that place swamped with people buying lottery tickets now? I ask because I work across the street from a place that is the #1 selling store in Texas for lottery tickets (or at one time it was). Anyway - any time jackpots rise people flock to that store like hungry birds. It makes parking a mess at my office because use our parking lot as overflow. I guess they think that its a luckier ticket if they get it from that particular store :confused:People will drive from far away to buy their tickets - hundreds of miles!. It's a terrible store too, they don't even keep their refrigerators clean, and I won't go their to get a soda or anything anymore because it will be like a 65 degree soda >:(. It's all very strange to me. :shrug:

    Is there a reason why the believe is halfway bolded like that?
     
  13. Seltzer

    Seltzer Elite Member

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    Laneage, that's incredible that people would drive so far to get a lottery ticket from a "lucky" store. I hope those folks are not reproducing.

    Shamie, nice job on matching your previous consecutive workout streak; I'm looking forward to reading tomorrow how you're on day 35. :)
     
  14. Shamie

    Shamie Senior Member

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    Thank you. Last summer I think I worked out 107 days in a row. I slacked off this summer. :(


    I don't shop there, but I imagine the same thing happened there, that it is a much more popular place to buy lottery tickets. I would think the opposite, sort of like lightening doesn't strike twice, better to buy in a place that never had a winner.

    I never noticed the bolding difference before, I fixed it. Thank you.

    Running / walking today: 6.27 w-t-d: 22.51; m-t-d: 44.04

    Steps yesterday: 11,137
    Sleep: Weds / Thurs night: 5.00 (1.44 deep, 3.16 light)
    workout streak: 35 days (prior streak 34 days)

    Thurs - 8/16/18. 70 minutes treadmill; 20 minutes sauna. m-t-d workouts: 16/16. Identical run to Tuesday's run. My thought was exactly the same, I thought at worst I would just walk, but I started slow, and ran progressively faster, except when I was walking. Tomorrow I plan to train legs. Sat or Sunday I hope to run 10-11 miles. I was listening to a podcast yesterday, the guy had a good quote, don't know who it is attributable to "in 100 years, there will be all new people".

    Weds nutrition: I am behind in my nutrition log. :(

    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: 0.00; w-t-d: 22.51; m-t-d: 44.04

    Steps yesterday: 19,098
    Sleep: Thurs / Fri night: 6.55 (1.08 deep, 5.47 light)
    workout streak: 36 days (prior streak 34 days)

    Friday - 8/17/18. leg training; 20 minutes sauna. m-t-d workouts: 17/17. 11 exercises / 56 sets / 671 reps. I am running in a 8K (4.97 miles) race (France Run) on Sunday. I have to walk to the NY Road Runners Club location at lunch time to pick up my shirt and number. That will help me reach 10,000+ steps today. Happy Friday.

    Thurs nutrition: 3046

    Carbs: 333 44%
    Protein: 167 22%
    Fat: 127 38%
    Total: 104%
    sodium: 2821

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

    Shamie Senior Member

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    Running / walking today: 1.01; w-t-d: 1.01; m-t-d: 45.05

    Steps yesterday: 13,464
    Sleep: Thurs / Fri night: 6.11 (3.04 deep, 3.07 light)
    workout streak: 37 days (prior streak 34 days)

    Saturday - 8/18/18. chest; abs, 10 treadmill, 30 minutes sauna. m-t-d workouts: 18/18. 10 exercises / 51 sets / 733 reps. abs: 1 exercise / 5 sets / 400 reps. reps appear high, because push ups 5x45=245, and dips 5x20=100. Strong workout today. Too early to tell, but maybe those Muscle Tech bars that I have been having daily are having a positive effect. Yesterday in the lunch room at work, somebody brings some unopened packages of processed food, and puts a sign up "free". I ask the only person in the room, who put the food there. She said she did. I ask why? She said she went to the doctor, for a cough, and the doctor told her she has plaque buildup in her arteries. She is I would guess mid 50's, about 50-60 pounds overweight. I ask her what test were done to determine this, she said none. :confused: He is sending her to a cardiologist next month. In any case, a few hours later, I see her with a box of those Entemanns apple turnover like pastries, she has one in her mouth, and offers me one. :crazy: But she did say earlier she was going to start eating better on Monday, so I guess that was okay. :eek:

    Friday nutrition: 3218

    Carbs: 376 47%
    Protein: 151 19%
    Fat: 132 37%
    Total: 103%
    sodium: 2551

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

    Seltzer Elite Member

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    C'mon the turnovers have apple in them so they have to be healthy. :rolleyes: :lol:
     
  18. Shamie

    Shamie Senior Member

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    :nod:

    Running / walking today: 6.18; w-t-d: 7.19; m-t-d: 51.23

    Steps Saturday: 12,309
    Steps yesterday: 3,665 :(
    Sleep: Fri / Sat night: 7.24 (1.37 deep, 5.47 light)
    Sleep: Sat / Sun night: 9.14 (5.03 deep, 4.11 light)
    workout streak: 39 days (prior streak 34 days)

    Sun - 8/19/18. back training, 30 minutes sauna. m-t-d workouts: 19/19. 9 exercises / 46 sets / 535 reps. Didn't run in the race. I woke up for the race, almost ready to leave, and I could not locate the waist pack that I put my phone, keys, money, credit cards & bus pass in while I run. This is another example of how disorganized I am. I had been keeping it in the trunk of my car, which was working well, but it was not there. I could have went to the race, and carried that stuff in a bag while I ran, but I was annoyed (at myself) that I could not locate it, and this put me in a bad mood.

    Mon - 8/20/18. 70 minutes treadmill, 20 minutes stationary bike; 30 minutes sauna. m-t-d workouts: 20/20. Speaking of losing things, I just noticed when I got out of my car, my Easy Pass Toll device was not on my window. It is the first time I noticed it was missing. I always lock my car, so it couldn't have been stolen, but I did a quick look, and I did not see it. It would be easy to spot, it is white, the inside of the car is black. I have to log in, and see if it has been used. My login and password I don't have with me. The only time my car was unattended, was when I had the oil changed about 2-3 weeks ago. Didn't have it in me to run 11 miles today (sorry to say). Tomorrow I plan to train shoulders.

    Sat nutrition: 3334

    Carbs: 442 53%
    Protein: 145 17%
    Fat: 113 31%
    Total: 101%
    sodium: 3153

    Sun nutrition: 3112

    Carbs: 443 57%
    Protein: 168 22%
    Fat: 82 24%
    Total: 103%
    sodium: 2763

    Believe you can, believe you can't, either way you are correct.
     
    #7498 Shamie, Aug 20, 2018
    Last edited: Aug 20, 2018
  19. macdiver

    macdiver Well-Known Member
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    Hopefully your easy pass wasn't stolen. My coworker had his stolen and it took a while for him to get the charges removed from his account. I think he ended up needing a lawyer.

    I also hope that you find your waist pack.
     
  20. Shamie

    Shamie Senior Member

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    Thank you. On further investigation, I found the EZ Pass device. Somehow it got lodged between the seats near the carpet. Still haven't located the waist pack, but I have no immediate need for it, I have no upcoming races.


    Running / walking today: 0.00; w-t-d: 7.19; m-t-d: 51.23

    Steps yesterday: 13,566
    Sleep: Mon / Tues night: 5.28 (.49 deep, 4.39 light)
    workout streak: 40 days (prior streak 34 days)

    Tues - 8/21/18. Shoulders; triceps, 25 minutes sauna. m-t-d workouts: 21/21. 9 exercises / 46 sets / 535 reps. Another solid workout. I didn't get much deep sleep last night, and felt it. I slept virtually every second I was on the bus this morning. Yesterday I took out from the library "Unhinged", the book by Omarosa Manigault. Since it is a new book, I can only keep it 7 days, with no renewals. I can't afford to be sleeping on the bus if I am to finish the book in 7 days. Normally I would never read that type of book. I find it amazing she was ever hired for a White House position, her experience being a contestant on the Apprentice. On the other hand, I give her credit for making the most of the opportunity for being on the Apprentice, and turning it into a real payday. I read she was paid over 1 million dollars just to be a contestant on the reality show Big Brother. I can just imagine what she got paid for the book. What I find most amazing, is that it is so easy to tape conversations in the White House. You would think it would be at the very least a prosecutable offense to tape conversations in the White House. Tomorrow I plan to run.

    Mon nutrition: 3424

    Carbs: 363 42%
    Protein: 177 21%
    Fat: 150 39%
    Total: 102%
    sodium: 2630

    Believe you can, believe you can't, either way you are correct.
     
    #7500 Shamie, Aug 21, 2018
    Last edited: Aug 22, 2018

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