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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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    At my office we have a defibrillator. Once you turn it on it walks you through the process including step #1. Call 911. It is automatic and won't shock you if you have a heartbeat. Hopefully your gyms defibrillator is similar. Moreso, Hopefully, you will never need to find out

    I hope so too. Thank you.


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

    Steps yesterday: 11,005

    Sleep: Fri / Sat night: 9.01 (4.05 deep, 4.56 light)

    workout streak: 7 days (prior streak 50 days)

    Sat - 9/08/18. chest; ab training, 30 sauna. m-t-d workouts: 7/8. 10 exercises / 50 sets / 697 reps. I was in the sauna, this guy comes in for maybe 2 minutes at most, when he gets up to leave, he said to me "you must be superhuman". :lol: (I guess he saw the puddle of sweat under my feet). He leaves, then this former cop comes in. I don't join in the conversation, but he said he had lyme disease, and put on a few pounds, and is using the sauna to lose the fat he gained on his stomach. I didn't have the heart to tell him sitting in the sauna for 30 minutes, burns roughly only an additional 40 calories. :curses: I was so tired from getting only 5-6 hours of sleep all week, I slept for 9 hours last night.:eek: I just had a big cup of coffee so I would feel wide awake. Here is what I have learned, when they ask you in Starbucks if they should leave room for milk, always say "no". That is, unless you want a half cup of coffee. Tomorrow - back training.


    Thurs nutrition: 3320

    Carbs: 369 45%
    Protein: 163 20%
    Fat: 130 35%
    Total: 100%
    sodium: 3148

    Friday nutrition: 3125

    Carbs: 369 53%
    Protein: 163 16%
    Fat: 130 33%
    Total: 102%
    sodium: 2553

    Believe you can, believe you can't, either way you are correct.
     
    #7521 Shamie, Sep 8, 2018
    Last edited: Sep 13, 2018
  2. Shamie

    Shamie Senior Member

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

    Steps yesterday: 6,267

    Sleep: Sat / Sun night: 7.23 (4.25 deep, 2.58 light) Good amount of deep sleep.

    workout streak: 8 days (prior streak 50 days)

    Sun - 9/09/18. back; ab training, 25+10 sauna. m-t-d workouts: 8/9. 8 exercises / 43 sets / 565 reps. Abs: 3 exercises / 9 sets / 400 reps. Since I stopped running, and cut down on cardio, one unexpected benefit has been I have been getting stronger. I guess there is some truth to what they say that too much cardio is detremental to muscle growth. But I would trade that in, since it is more important to have a healthy heart from cardio, then to have big muscles (at least for me). I was talking about the defibrillator at the gym yesterday or the day before, today when I get to the gym, there is an ambulance with the lights flashing parked at the front door. I don't know what happened, since whatever happened must have happened before I got there, and the ambulance left shortly after. EIther it wasn't serious, or the person didn't survive, since the ambulance left in no rush. I think the first, since I didn't hear people talking about anything regarding the ambulance.

    Sat nutrition: 3125

    Carbs: 415 53%
    Protein: 125 16%
    Fat: 113 33%
    Total: 102%
    sodium: 2553

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

    Seltzer Elite Member

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    If you have any concerns about the emergency training of the staff, just in case the facility doesn't have a defib like Mac described, you can always ask the manager. Of course s/he may lie, but there is likely some sort of certification evidence that could produce if asked. Bigger picture is, given your level of fitness I wouldn't worry too much.
     
  4. Shamie

    Shamie Senior Member

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    Thank you.

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

    Steps Sunday: 4.190
    Steps yesterday: 12,139

    Sleep: Sun / Mon night: 8.42 (4.25 deep, 4.17 light)
    Sleep: Mon / Tues night: 8:45 (3.00 deep, 5:45 light)

    workout streak: 10 days (prior streak 50 days)

    Mon - 9/10/18. 60 elliptical; 20 stationary bike, 25+10 sauna. m-t-d workouts: 9/10.

    Tues - 9/11/18. shoulders; triceps; abs; 35+5 sauna. m-t-d workouts: 10/11. 9 exercises / 45 sets / 460 reps. Abs: 1 exercise / 3 reps / 120 reps (cable crunches). I went to the podiatrist yesterday. As it turned out, my internet diagnosis was not correct. He took x-rays of my feet, he said I had a bone spur. He said to buy an insert (or get a custom one from him for $600.00), and make sure to stretch my achilles tendon before running. He said I can run. I was happy about that, but after I left, I was thinking I am not sure if I described the pain correctly. I said the back of the heel, but the bottom of the heel hurts too. I don't think I am ready to run yet, but I am buying an insert when I am done here, going to stretch achilles tendon, and try running tomorrow for a short distance. I saw a documentary on the Boston Marathon to help get me in a marathon frame of mind. One guy named Jack Kelly ran the Boston marathon 61 times (he won it twice). In the beginning, the roads weren't paved, they could be dust or soaked, there was no such thing as running shoes (maybe the first 50 years or so), it was a lot harder back then. The 1896 was the start of the modern day Olympics, that is what inspired them to create the race. At first it wasn't 26.20 miles, it was 25 miles, and later they added to it to make it a marathon course. Back to work tomorrow.

    Sun nutrition: 3430

    Carbs: 415 49%
    Protein: 147 17%
    Fat: 127 34%
    Total: 100%
    sodium: 4575

    Mon nutrition: 3567

    Carbs: 344 39%
    Protein: 186 21%
    Fat: 176 44%
    Total: 104%
    sodium: 4205

    Believe you can, believe you can't, either way you are correct.
     
    #7524 Shamie, Sep 11, 2018
    Last edited: Sep 11, 2018
  5. macdiver

    macdiver Well-Known Member
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    One interesting fact for the marathon was that it originally was a 40 k race which is just short of 25 miles. It was in 1908 that it was lengthened to 26.2 miles to accommodate a request from the Queen of England at the 1908 London Olympics. So Boston originally matched the original Olympic marathon distance.
     
  6. Shamie

    Shamie Senior Member

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    Thanks for the information.


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

    Steps yesterday: 9,275

    Sleep: Tues / Weds night: 8.04 (1.48 deep, 6.06 light)

    workout streak: 0 days (prior streak 10 days)

    Weds - 9/12/18. rest day (unplanned). m-t-d workouts: 10/12. Last night, I felt like I was getting sick, my eyes felt heavy (always a good indicator). But when I woke up, I felt fine, but thought I needed a rest day. Even though my watch said I slept for 8 hours, I don't think it is accurate. I drank an XL coffee from Duncan Donuts in the late afternoon, and while usually caffeine doesn't affect me, last night I couldn't sleep. Maybe it counts anytime laying flat in bed as sleep. It gives an awake time also, I thought that was anytime I was awake, but maybe it counts only the time I actually get out of bed. If anyone listens to the Adam Carolla podcast, he has mentioned a few times, he doesn't use shampoo, or uses it infrequently at best. I take a shower everyday (though not today), and virtually every time I use shampoo (almost never use conditioner). And my hair looks like the straw man (very dry, no shine).:( The last 2 or 3 weeks, though I still take a shower daily, I only use shampoo 2 times a week, the other days just running my hair under the water. Big improvement, my hair no longer looks like the straw man. :) I might try cutting that down to once a week.

    Tues nutrition: 3766

    Carbs: 370 39%
    Protein: 198 21%
    Fat: 181 43%
    Total: 103%
    sodium: 3076

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

    Shamie Senior Member

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

    Steps yesterday: 5,251

    Sleep: Weds / Thurs night: 6.32 (2.03 deep, 4.29 light)

    workout streak: 1 days (prior streak 10 days)

    Thurs - 9/13/18. back training, 20 minutes sauna. m-t-d workouts: 11/13. 6 exercises / 36 sets; 480 reps. I am having 2nd thoughts about taking a sauna daily. I had read that a 20 year study was done in Finland, and the ones who took a sauna 6-7 days a week had 70% less cases of Alzheimer's after 20 years, than the ones who took saunas only once a week. Somehow yesterday, I ended up on a website that listed in order of country from highest to lowest the death rates for diseases. Finland had the highest death rate from Alzheimer's in the world. :scared: (The US was not far behind). Since Finland is ground zero for sauna use, that got me concerned. Finland has 5.50 million people, over 2 million sauna's. I doubt there are 2 million sauna's in all of the US. You would think with all of those sauna's in Finland, that would lower the incidence of Alzheimer's (if according to the study the sauna does indeed lower the rate of Alzheimer's). Good workout today, but I just couldn't run. I am still in pain just walking. The pain won't be going away, it is something you have to live with. If anything, the bone spur can grow, and the pain can get worse. According to the podiatrist, it is easy to remove the bone spur (through an operation), but then you have to wear a cast for 4 weeks, so nobody does it. The only bright spot of the visit to the podiatrist, is that he said it isn't related to the psoriatic arthritis, which was a major concern for me.

    Weds nutrition: 3535

    Carbs: 400 45%
    Protein: 190 21%
    Fat: 145 37%
    Total: 103%
    sodium: 3159

    Believe you can, believe you can't, either way you are correct.
     
    #7527 Shamie, Sep 13, 2018
    Last edited: Sep 13, 2018
  8. Seltzer

    Seltzer Elite Member

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    Assuming those numbers are correct it means that very few people in Finland use a sauna.

    Sorry to read about your bone spur.
     
  9. macdiver

    macdiver Well-Known Member
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    Hope you can get your heel better and run NYC. I will be running NYC this year and was going to message you soon about meeting at the start
     
  10. Shamie

    Shamie Senior Member

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    You are becoming a mega-runner. :) I am going to try running tomorrow. But honestly, I don't foresee being able to run this marathon. I would give myself a 15-20% chance of running. Glad to hear you are running though. Even if I don't run, I am still going to the marathon expo, maybe we could meet up there.

    Thanks. Regarding the sauna, maybe there is no benefit regarding preventing Alzheimer's from sauna use.


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

    Steps yesterday: 11,057

    Sleep: Thurs / Friday night: 5.24 (1.30 deep, 3.54 light)

    workout streak: 2 days (prior streak 10 days)

    Friday - 9/14/18. leg training, 25 minutes sauna. m-t-d workouts: 12/14. 8 exercises / 42 sets; 536 reps. Tomorrow plan to train chest. TGIF.

    Thurs nutrition: 3425

    Carbs: 358 42%
    Protein: 188 22%
    Fat: 160 42%
    Total: 106%
    sodium: 2887

    Believe you can, believe you can't, either way you are correct.
     
    #7530 Shamie, Sep 14, 2018
    Last edited: Sep 15, 2018
  11. Shamie

    Shamie Senior Member

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

    Steps yesterday: 8,898

    Sleep: Fri / Sat night: 4.04 (2.16 deep, 1.48 light) - I don't think that is correct, I think I slept more.

    workout streak: 3 days (prior streak 10 days)

    Sat - 9/15/18. chest; ab training, 25+10 minutes sauna. m-t-d workouts: 13/15. 10 exercises / 50 sets / 692 reps. Abs: 1 exercise / 5 sets / 485 reps. Last night, I stopped at McDonald's on my way home from work for coffee. After I drank it, and was leaving, I realized I was going out the wrong entrance (not on the side of the parking lot my car was parked). Instead of going back in, and going out the correct entrance, I decided I would walk around the parking lot outside. Then instead of walking on the walk, I took a short cut adjacent to the building on the grass, where there were also bushes and trees. My shoelace, or bottom of my pants must have snagged on a rock, and I fell forward. I was lucky I didn't get too injured, just a scrape on my knee. But I hit my head on either the glass or the corner of the building. That concerned me, since you always read of people who thought they had no injury, and then they died from internal bleeding. But I am alive now, so I guess no damage was done. That was a long way of saying, that while I had planned on running today, my knee was sore today from the fall, so I am going to wait until tomorrow. Also tomorrow I plan on back training.

    Fri nutrition: (forgot to bring info with me).

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

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

    Shamie Senior Member

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

    Steps yesterday: 7,062

    Sleep: Sat / Sun night: 7.15 (2.29 deep, 4.46 light)

    workout streak: 4 days (prior streak 10 days)

    Sun - 9/16/18. back (abbreviated), 60 elliptical; 20 stationary bike, 20+10+5 minutes sauna. m-t-d workouts: 14/16. 3 exercises / 17 sets / 210 reps. I was just thinking yesterday, that anyone who reads this journal, must think I am the biggest hypochondriac. One issue after the other. Today no different. I first did lat pull downs 2 x20 115 lbs, 4x15 130 lbs, then seated rows 2x10 125; 1x10 130; 1x10 135; 1x10 145. Then T-Bar rows 2x10 95 lbs; 2x10 97.50; 2x10 100 lbs. Right after the 5th set of the t-bar rows, I had a terrible pain in left my arm, at the opposite side of my bicep. I still did one more set, then I knew there would be no more lifting today. It was pretty painful, I couldn't lift my arm over my head. So I changed plans, got on the elliptical for an hour (just using my feet, no arm movement), at the start the pain was the same, but by the end, it totally disappeared. I was surprised, I thought there would be no lifting this week. There still might not be, I might take a week break from lifting. After the cardio, I was tempted to finish the back training, but decided not to push my luck. Tomorrow I plan to run.


    Fri nutrition: 3539

    Carbs: 472 53%
    Protein: 186 21%
    Fat: 107 27%
    Total: 101%
    sodium: 3412

    Sat nutrition: 2,992

    Carbs: 418 56%
    Protein: 100 13%
    Fat: 109 33%
    Total: 101%
    sodium: 1199




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

    Shamie Senior Member

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

    Steps yesterday: 11,214

    Sleep: Sun / Mon night: 7.10 (2.19 deep, 4.51 light)

    workout streak: 5 days (prior streak 10 days)

    Mon - 9/17/18. 35 treadmill; 30 stationary bike, 20 minutes sauna. m-t-d workouts: 15/17. Today was the first time in about a month that I got on the treadmill. I ran slowly for 10 minutes, and walked the balance. It would be a miracle if I ran in the NYC marathon this year. Tomorrow I am doing more cardio, probably the elliptical and / or StairMaster. I am taking a week break from lifting.


    Sun nutrition: 3,492

    Carbs: 490 56%
    Protein: 108 12%
    Fat: 136 35%
    Total: 103%
    sodium: 3104

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 2.55; m-t-d: 2.55

    Steps yesterday: 11,836

    Sleep: Mon / Tues night: 7.10 (.46 deep, 4.36 light)

    workout streak: 6 days (prior streak 10 days)

    Tues - 9/18/18. 60 elliptical; 15 stationary bike, 20 minutes sauna. m-t-d workouts: 16/18. Elliptical is a poor substitute for the treadmill. My heart rate never went over 100, even when running slowly, it is in the low 120's. The stationary bike is even worse. But at least they are something. I can't run anymore, after running yesterday, my heel hurts again even when walking today. I am definitely not running this year in the NYC marathon. Even if my heel magically got better today, I don't have the endurance for running that distance, due to my lack of training. I might take a rest day tomorrow.

    Mon nutrition: 3,284

    Carbs: 388 47%
    Protein: 168 20%
    Fat: 132 36%
    Total: 103%
    sodium: 3104

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

    Laneage Well-Known Member

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    I hope your heel gets better soon man :(
     
  16. Shamie

    Shamie Senior Member

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    Thank you.


    Running / walking today: 0.00; w-t-d: 2.55; m-t-d: 2.55

    Steps yesterday: 13,345

    Sleep: Weds / Thurs night: 5.40 (1.28 deep, 4.12 light)

    workout streak: 1 day (prior streak 6 days)


    Weds - 9/19/18. rest day. m-t-d workouts: 16/19.

    Thurs - 9/20/18. 60 elliptical; 20 stationary bike, 20 minutes sauna. m-t-d workouts: 17/20. Yesterday's protein and sodium was high, because I ate 18 ounces of deli sliced turkey (Wegmans). I had no idea the salt content was so high, until I checked it later on their website. It didn't taste that salty. I mentioned before, that each night, I mix this concoction of unsweetened apple sauce, BCAA powder, psyllium, maca powder & chia seeds. A few weeks ago, I added hemp seed powder (tbsp). Yesterday I added ashwaganda powder (I have got to stop watching youtube - where I pick up these supplement ideas):nod:. I am dropping the maca powder after I am done with the container, it did nothing for me. It is too early to tell if the ashwaganda powder did anything, but usually when I dream at night, I remember bits and pieces of the dreams at best. Last night, I remembered the whole dream when I woke up, it was like watching a movie. Tomorrow I am going back to lifting, though it hasn't been a full week break from lifting, I am so tired of doing cardio.


    Tues nutrition: 3,202

    Carbs: 351 44%
    Protein: 151 19%
    Fat: 130 37%
    Total: 100%
    sodium: 2,710

    Weds nutrition: 3,742

    Carbs: 378 40%
    Protein: 326 35% :eek:
    Fat: 123 30%
    Total: 105%
    sodium: 9,502 :eek:

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

    macdiver Well-Known Member
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    Sorry to learn you are going to miss NY Marathon this year. Haven't you run about 25 of them in a streak (not counting the year it was cancelled)? Sad to see the streak end but it is amazing achievement.

    Hope the heel heals quickly.
     
  18. Shamie

    Shamie Senior Member

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    Thank you. Not that many, this year would have been #19. The heel isn't going to heal. It is a bone spur, that is pushing against the nerve. I am going to look into a operation to remove it. When I went to the podiatrist, he said it is an easy operation, but nobody does it because your foot has to be in a cast for weeks. I have to look into that further.


    Running / walking today: 0.00; w-t-d: 2.55; m-t-d: 2.55

    Steps yesterday: 12,016

    Sleep: Thurs / Friday night: 6.20 (1.43 deep, 4.37 light)

    workout streak: 2 days (prior streak 6 days)


    Friday - 9/21/18. leg training, 25 minutes sauna. m-t-d workouts: 18/21. After one day, I am stopping the ashwaganda supplement I started taking the prior day. I was reading during the day yesterday, that it speeds up the immune system. That is good for most people, but I have an autoimmune disorder (psoriatic arthritis). I take medication to slow down my immune system, the last thing I want to do is speed it up. At least I only bought a small container. Tomorrow I plan chest training, and some cardio. Happy Friday.


    Thurs nutrition: 3,363

    Carbs: 485 58%
    Protein: 152 18%
    Fat: 102 27%
    Total: 103%
    sodium: 1,737

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

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