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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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    I think so. Thank you.


    Running / walking today: 1.23; w-t-d: 6.82; m-t-d: 6.82

    Steps yesterday: 13,161; 9 day average 14,965 (goal to average 14,000+)

    Sleep: Tues / Weds night: 6.40 (2.42 deep, 3.58 light)

    workout streak: 18 days (prior streak 29 days)

    Weds - 12/05/18. 60 elliptical, 20 treadmill (walking); Sauna: 25 minutes. m-t-d workouts: 5/5. Yesterday, I saw I was short on steps, but I was supposed to go somewhere after work. That didn't happen, but forgot about the step count the rest of the night. I ended up being short by 89 steps from reaching goal.:( But this made me think, maybe I should change goal, so that the average steps stays over 14,000. Today I forgot the food I normally bring to work to eat during the day, 2 ounces of peanuts, a Kind Bar, and a Kutoa bar. I don't eat it all at once (but I easily could). So I think that I will make today my 2nd fast day of the week, instead of tomorrow. I will be happy to get that over with. Tomorrow I plan on back training.


    Tues nutrition: 3889

    Carbs: 515 69%
    Protein: 122 16%
    Fat: 157 21%
    Total: 102%
    sodium: 2953

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 6.82; m-t-d: 6.82

    Steps yesterday: 21,124; 10 day average 15,581 (goal to average 14,000+)

    Sleep: Weds / Thurs night: 5.09 (2.37 deep, 2.32 light)

    workout streak: 19 days (prior streak 29 days)

    Thurs - 12/06/18. back training #2, abs; Sauna: 25 minutes. m-t-d workouts: 6/6. 5 exercises / 31 sets / 433 reps. Abs: 1 exercise / 4 sets / 360 reps. I got the fasting out of the way for this week. It wasn't so bad yesterday. At about 3:00 am this morning, I ate some pumpkin seeds, and 2 Pop Tarts. :eat: They tasted so so good. With 2 days of fasting this week, even if I eat about 3,800 calories a day today and tomorrow, I will be under 3,000 average for the week. I replaced the water bottle that was leaking, with a new stainless steel one from GNC. The former water container was also stainless steel, in the sauna I would wrap a small towel around it, and the outside didn't get hot, and it kept the water fairly cool. This container, I wrap the same towel around it, but the container gets burning hot, yet the water is ice cold like it just came out of the fountain. I like the newer container better since it keeps the water colder, but now when I drink out of it in the sauna, I have to keep the towel wrapped around it. Tomorrow I hope to train legs.


    Weds Nutrition: 844 calories

    Carbs: 152 72%
    Protein: 31 18%
    Fat: 17 15%
    Total: 105%
    sodium: 687

    Believe you can, believe you can't, either way you are correct.
     
    #7662 Shamie, Dec 6, 2018 at 10:12 AM
    Last edited: Dec 6, 2018 at 12:14 PM
  3. ianmez

    ianmez Well-Known Member

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    That was a lot of steps yesterday!
     
  4. Shamie

    Shamie Senior Member

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    I did walk a lot, which includes the 60 minutes on the elliptical. But I think it is somewhat overstated. For an end of the year clean up in my office, they are hiring one of those shredder trucks services for a day next week. So I was moving my arms a lot putting stuff to be shredded in garbage bags. I think the arm movement adds steps without moving my feet.


    Running / walking today: 0.00; w-t-d: 6.82; m-t-d: 6.82

    Steps yesterday: 13,464; 11 day average 15,388 (goal to average 14,000+)

    Sleep: Thurs / Friday night: 5.48 (2.38 deep, 3.10 light)

    workout streak: 20 days (prior streak 29 days)

    Friday - 12/07/18. leg, ab training; Sauna: 25 minutes. m-t-d workouts: 7/7. 8 exercises / 48 sets / 610 reps. Abs: 1 exercise / 3 sets / 150 reps. For 3 days, I having been fighting off getting a cold, and I think the cold is winning. I think the sauna is good medicine for a cold, so I can't miss any gym workouts. I would never just drive to the gym to use the sauna without working out. I plan on a long walk at lunch time, so I won't have to walk after work. One of these days, I have to walk to the Christmas tree in Rockefeller Center. I work so close, it would be an embarrassment to miss seeing it in person. It is not as easy as you would think, since there are tons of tourists in the Rockefeller Center area, that you can barely walk (especially at night). Tomorrow I hope to train chest, and do some cardio. TGIF.


    Thurs Nutrition: 3795 calories

    Carbs: 516 54%
    Protein: 129 14%
    Fat: 128 30%
    Total: 98%
    sodium: 5643

    Believe you can, believe you can't, either way you are correct.
     
    #7664 Shamie, Dec 7, 2018 at 9:29 AM
    Last edited: Dec 7, 2018 at 9:36 AM
  5. macdiver

    macdiver Well-Known Member

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    Over the years I have met quite a few people who either lived or worked in NYC and they all disliked the Holiday season crowds and avoided the tourist areas (Rockefeller center, Macys, etc) this time of year.
     
  6. Seltzer

    Seltzer Elite Member

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    The holiday crowds, while great for the local economy, are overwhelming around the big touristy areas. When my kids were younger we did it, but that ship sailed a long time ago. For about 5-6 years my commute to the East Side took me past Rockefeller Center and Saks, but since I was there at about 6 AM there were no crowds; much more enjoyable for me.
     
  7. Shamie

    Shamie Senior Member

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    I agree. 6:00 am. :eek: is an early time to be commuting. Your commute now is much better.

    Much worse than walking, is driving in those areas this time of year. Something I would never do, but the traffic moves not even at a crawl.


    Running / walking today: 2.85; w-t-d: 2.85; m-t-d: 9.67

    Steps yesterday: 14,629; 12 day average 15,325 (goal to average 14,000+)

    Sleep: Friday / Saturday night: 9.36 (5.47 deep, 3.49 light)

    workout streak: 21 days (prior streak 29 days)

    Saturday - 12/08/18. chest, ab training; 45 elliptical; 45 treadmill (walking). m-t-d workouts: 8/8. 10 exercises / 52 sets / 769 reps. Abs: 2 exercises / 10 sets / 475 reps. Last night, I slept almost double what I normally sleep, and a good percentage was deep sleep. Today there was a sign on the sauna, closed for maintenance on 12/7 &12/8. It worked yesterday morning, which was 12/7, but no such luck today. I hope it is working tomorrow (didn't see anyone doing any maintenance on it when I was there today). I am done lifting, and only have 2,700 steps. Since I wasn't spending 30 minutes in the sauna today, I had extra time for cardio. The steps seemed to accumulate very slowly today, First I wanted to reach 7,000 steps before I left. Buy when I got to 7,000 I was thinking that leaves at least 6,250 the rest of the day, which is still a lot of steps to do. So I bit the bullet, and continued doing cardio so that I pretty much reached the goal before I left the gym today (have over 14,000 now). I had to reach the goal, since the watch every once in a while will give you a tidbit of information (randomly). One day on the screen it told me that Saturday was my day of the week with the least steps. After that, I am on a mission to prove the watch wrong.:) Lifting was a little weak today, don't know why, slept good, and I ate a lot yesterday. Tomorrow most likely back training.

    Friday Nutrition: 3,906 calories

    Carbs: 549 56%
    Protein: 165 17%
    Fat: 136 31%
    Total: 104%
    sodium: 4858

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

    Shamie Senior Member

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    Running / walking today: 4.03; w-t-d: 6.88; m-t-d: 13.70

    Steps yesterday: 16,079; 13 day average 15,383 (goal to average 14,000+)

    Sleep: Sat / Sun: 3.30 (1.50 deep, 1.40 light) - Incorrect, slept at least 3 hours more.

    workout streak: 23 days (prior streak 29 days)

    Sun - 12/09/18. back, ab training; 60 treadmill (walking). Sauna: 30 minutes. m-t-d workouts: 9/9. 8 exercises / 47 sets / 605 reps. Abs: 2 exercises / 6 sets / 400 reps. I don't have my workout log with me, so the sets and reps are a best estimate. It is in my car, but I don't feel like walking to the car to retrieve. I might need to adjust tomorrow. Tomorrow will be a day of fasting. No leaf raking yesterday or today. I am too tired, and it is too cold. I plan on taking a day or two off from work this week, hopefully I will get to it then. During my workout today, something happened to my left shoulder. It doesn't hurt, but it doesn't feel normal. It happened after the 6th exercise, yet I continued to finish on what I planned (2 additional exercises). I probably should have stopped after I realized something didn't feel right. I can use a day of rest from lifting, so tomorrow will be a cardio workout.

    Sat Nutrition: 3,544 calories

    Carbs: 619 70%
    Protein: 120 14%
    Fat: 72 18%
    Total: 102%
    sodium: 5716

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

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