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. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,588
    Media:
    1
    Albums:
    1
    Likes Received:
    168
    Nice job on continuing to reach your walking goals. Hope you had a fine NYE.
     
  2. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,133
    Likes Received:
    69
    Running / walking December: 0.00; w-t-d: .59; m-t-d: 49.57; 2018: 571.53
    Running / walking Tues: 4.31; w-t-d: 4.90; m-t-d: 4.31
    Running / walking today: 1.23; w-t-d: 6.13; m-t-d: 5.54

    Steps Monday: 9,330; 36 day average: 15,387 (goal to average 15,000+)
    Steps yesterday: 16,622; 37 day average: 15,421 (goal to average 15,000+)

    Sleep: Mon / Tues: 8.33 (4.54 deep, 3.39 light)
    Sleep: Tues / Weds 7.11 (3.26 deep, 3.45 light)

    workout streak: 2 days (prior streak 5 days).

    Tues - 1/01/19. shoulders / triceps / abs; treadmill (walking) 10 before lifting; 65 after lifting. Sauna 30 minutes / cold shower / 15 minutes more. m-t-d workouts: 1/1. 9 exercises / 45 sets / 525 reps. Abs: 2 exercise / 5 sets / 310 reps.

    Weds - 1/02/19. 60 elliptical, 20 treadmill (walking). Sauna: 30 minutes. m-t-d workouts: 2/2. Yesterday was my last day at Lifetime Fitness. I had the membership on freeze since September, planning to start again in the summer for 3 months. But between working out, and then spending time at the pool on the weekends, it was taking too much of my time. Besides that, the gym is located in the opposite direction of my commute. I had thought the way it worked was that you cancel, then you pay for the following month. But I was mistaken, I go there on 1/01/19, and she asks me if I want to reinstate the membership. I tell her I thought I was going to be charged for January, so I was planning on going there in January. She said no, I just had to pay for the freeze for January, and the membership ended on 12/31. But since I was there, she told me I could workout there yesterday.

    I looked at my nutrition log, and workout log for 2018, I worked out 334 times in 2018. Nutrition was virtually identical to 2018, 3,397 average calories daily, compared to 3,400 in 2017. The macros were somewhat better in 2018. I hope to do better in 2019.


    Mon nutrition: 5,432 calories. :eek:

    Carbs: 726 54%
    Protein: 167 12%
    Fat: 202 34%
    Total: 100%
    sodium: 7397

    Tues nutrition: 3224 calories.

    Carbs: 361 45%
    Protein: 159 20%
    Fat: 129 36%
    Total: 101%
    sodium: 2517

    2018 nutrition: 3,397 calories.

    Carbs: 413 49%
    Protein: 161 19%
    Fat: 127 34%
    Total: 102%

    2017 nutrition: 3,400 calories.

    Carbs: 430 51%
    Protein: 134 16%
    Fat: 135 36%
    Total: 103%


    Believe you can, believe you can't, either way you are correct.
     
    #7702 Shamie, Jan 2, 2019
    Last edited: Jan 2, 2019
  3. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,083
    Media:
    1
    Albums:
    1
    Likes Received:
    31
    Obviously I am not tracking enough info, because I couldn't make these claims based on facts. The best I have is "I'm lighter than I was this time last year, and still lifting heavy."

    Jaer
    doesn't count calories. Maybe he'll keep a log of days fasted in 2019...or hours fasted? That might be interesting.
     
  4. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,133
    Likes Received:
    69
    "I'm lighter than I was this time last year, and still lifting heavy."

    That is the goal, so for you keeping records is not necessary. Kudos to you for not needing the crutch.

    I need to keep track, especially for the nutrition log. The nutrition log keeps me more disciplined than I would be if I didn't keep track. I eat a lot now, imagine if I wasn't keeping track. :ohnoes:


    Running / walking today: 0.00; w-t-d: 6.13; m-t-d: 5.54

    Steps yesterday: 15,785; 38 day average: 15,430 (goal to average 15,000+)

    Sleep: Weds / Thus 6.40 (3.04 deep, 3.36 light)

    workout streak: 3 days (prior streak 5 days).

    Thurs - 1/03/19. back / abs. Sauna 30 minutes. m-t-d workouts: 1/1. 6 exercises / 34 sets / 494 reps. Abs: 1 exercise / 3 sets / 300 reps. This week through Monday of next week, I am working in the NJ office. The lifestyle of driving to work, and then sitting in an office all day long, is not conducive to accumulating steps. Of the 3,600 steps I have now, probably 2,000 were from the gym (walked for 5 minute warmup before lifting - about 600 steps). I will never reach13,500 today, unless I go to the gym after work to walk on the treadmill, or walk in Home Depot or a mall after work. I will be working this Sunday, so that will be a rest day, since I won't be able to get to the gym. Tomorrow I hope to train legs.

    Weds nutrition: 3,162 calories.

    Carbs:338 43%
    Protein: 175 22%
    Fat: 128 36%
    Total: 101%
    sodium: 2361

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

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,133
    Likes Received:
    69
    Running / walking today: 0.00; w-t-d: 6.13; m-t-d: 5.54

    Steps yesterday: 6,256:(; 39 day average: 15,195 (goal to average 15,000+)

    Sleep: Thurs / Friday 6.28 (3.13 deep, 3.15 light)

    workout streak: 4 days (prior streak 5 days).

    Friday - 1/04/19. legs. Sauna 30 minutes. m-t-d workouts: 4/4. 8 exercises / 45 sets / 575 reps. Good training day today. Need to reach 15,000 steps today, or I am going to fall below 15K average today or tomorrow. So far only have slightly over 3K steps. There will be much walking after work tonight.:( Gym has been crowded since the start of the year, usually weekday mornings I have the sauna to myself. Today, there was only standing room for those who came in after the benches were taken. Most spend 10 minutes or less, not 30 like myself. Tomorrow - chest training day. TGIF.

    Thurs nutrition: calories (approximately the same as the day before, don't have info with me)

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

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

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,588
    Media:
    1
    Albums:
    1
    Likes Received:
    168
    As you well know the resolutioners at the gym will start to diminish in short order.
     
  7. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,133
    Likes Received:
    69
    It happens, but I am sorry to see people stop. It is a good habit to get into.


    Running / walking today: 0.00; w-t-d: 6.13; m-t-d: 5.54

    Steps yesterday: 13,887; 40 day average: 15,162 (goal to average 15,000+)

    Sleep: Friday / Sat 9.05 (4.57 deep, 4.08 light)

    workout streak: 5 days (prior streak 5 days).

    Sat - 1/05/19. chest; abs; 75 treadmill (10 before lifting, 65 after lifting). Sauna 30 minutes / cold shower / 15 minutes. m-t-d workouts: 5/5. 9 exercises / 43 sets / 650 reps. Abs: 2 exercises / 8 sets / 600 reps. Again, spent too much time at gym, just the sauna and treadmill were 2 hours combined (not including lifting). Even with that much time, I still haven't reached 15,000 steps today, currently at 13,641. Today was not the best workout, left shoulder is bothering me. No pain, but weakness. The last exercise I planned, decline chest press, I stopped after 2 reps. Otherwise I pretty much did the exercises I planned. Tomorrow will be a challenge to reach 13,500, since I am working, so no gym. The office is adjacent to a huge distribution center, and I could easily accumulate steps in there, but I won't have time. Yesterday to reach the 13,500 minimum, I stopped at a mall on my way drive back from work. It is far from my house, but on the way back from my drive to the NJ office. It is perfect for mall walking, it is 2 floors, and built like a racetrack, long wide corridors. It seemed safe, but during the Christmas season someone was shot there. :scared: It is near Newark Airport, and interestingly, it gets a lot of international visitors. People are walking around the mall with the luggage on wheels, filling the luggage up with their purchases.

    Friday nutrition: calories - ( nutrition info is in my car)

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

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

    macdiver Well-Known Member

    Joined:
    Mar 18, 2010
    Messages:
    4,577
    Likes Received:
    180
    I've read about people who fly here to shop. They can but things here they can't get in there item countries at better pricing.
     
  9. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,588
    Media:
    1
    Albums:
    1
    Likes Received:
    168
    Totally agree.

    When my European friends come here they always stock on things; sometimes it's the availability and sometimes the price.
     
  10. ianmez

    ianmez Well-Known Member

    Joined:
    Jun 12, 2004
    Messages:
    1,483
    Likes Received:
    6
    334/365 days working out is phenomenal. Well done!
     
  11. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,133
    Likes Received:
    69
    Thank you, but I should have a better body for all of that effort. :confused:

    Thank you.

    Yes, I think most of the tourists who shop there are tourist visiting NYC, and they have excursion trips to that mall from Manhattan. I hope they don't fly here just to shop and go back. I knew somebody who was an Officer stationed in the Army in Germany. When he exited the Army, he bought a BMW, and drove around Europe, and had the car shipped back to the US. So it works the other way too. :)


    Running / walking Sunday: 4.80; w-t-d: 4.80; m-t-d: 6.17
    Running / walking today: 1.37; w-t-d: 6.17; m-t-d: 7.54 (need to adjust w-t-d; m-t-d, forgot to include Saturday's mileage)


    Steps yesterday: 16,898; 41 day average: 15,204 (goal to average 15,000+)
    Steps yesterday: 13,920; 42 day average: 15,174 (goal to average 15,000+)

    Sleep: Sat / Sun (not available, took off watch to charge, forgot to put back on)
    Sleep: Sun / Mon 5.31 (3.31 deep, 2.00 light)

    workout streak: 7 days

    Sun - 1/06/19. 75 treadmill. m-t-d workouts: 6/6. I worked Sunday to about 5:20 pm, when I left I had 2,970 steps for the day. The gym was open until 8:00 pm, I got there at 6:30, and walked for 75 minutes on the treadmill. I had thought Sunday would be a rest day, since I didn't know the gym was open that late on Sunday's. Since they closed at 8:00 pm, I had no time for a sauna. :( When I left the gym, I only had about 12,000 steps. That forced me to stop at Trader Joe's, which is near the gym, and walk until I reached 13,500 steps (daily minimum goal).

    Mon - 1/07/19. 60 elliptical, 20 treadmill. Sauna: 30 minutes. m-t-d workouts: 7/7. Lousy nutrition Sat, Sun & today will be more of the same. Last day of working in NJ office, hope to get back to normal nutrition after today. For lunch today, they order pizza for the auditors test counting the inventory, so I will be eating pizza for lunch.:) Back to the gym just about 9 hours later after leaving last night. Right now I have about 10,500 steps, I hope to get to 15,000 today. A week or so ago, I mentioned I had a squirrel in the attic. After having the roof repaired, I think whatever was up there got out before the roof was repaired, or died, since I haven't heard any noise. Now I am pretty sure I have a mouse in my house. About a week ago, I smelled the faint smell of urine near my stove. Since I don't remember peeing in my kitchen, I thought maybe it was my imagination (or a mouse). Then last night, I hear noise from the oven (it was a mouse, or my oven is possessed). I think for awhile it was trapped in the oven. Part of me wanted to turn the oven on to kill it, but I was thinking what if it gets out while it was on fire, and burns my house down. Apparently it figured out how to get out, since I stopped hearing noise from the oven, then I heard it running along the radiator. I haven't seen any droppings, and it hasn't eaten any of my food (that I am aware of). I am going to stop at Home Depot on my way home from work, and see what they sell for this problem. Tomorrow I hope to train shoulders.

    Thurs and Friday nutrition: calories: 3,149 (identical nutrition both days)

    Carbs: 353 49%
    Protein: 166 21%
    Fat: 162 35%
    Total: 101%
    sodium: 3065

    Saturday nutrition: calories: 4,394

    Carbs: 508 46%
    Protein: 183 17%
    Fat: 187 38%
    Total: 101%
    sodium: 6303

    Sunday nutrition: calories: 4,444

    Carbs: 693 62%
    Protein: 98 9%
    Fat: 147 30%
    Total: 101%
    sodium: 3158

    Believe you can, believe you can't, either way you are correct.
     
    #7711 Shamie, Jan 7, 2019
    Last edited: Jan 7, 2019
  12. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,083
    Media:
    1
    Albums:
    1
    Likes Received:
    31
    That pretty much sums up how I feel about the last 10 years.

    Jaer
    is his own worst critic. Mostly.
     
  13. ianmez

    ianmez Well-Known Member

    Joined:
    Jun 12, 2004
    Messages:
    1,483
    Likes Received:
    6
    Lots of us probably feel that way but I figure if we're active and healthy then the question I'd prefer to ask myself is what would I look like now if I wasn't doing all of this stuff over the last 10 years?
     
  14. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,083
    Media:
    1
    Albums:
    1
    Likes Received:
    31
    Truth, and a mentally/emotionally sound way of looking at it. I might lament not looking better, but I don't doubt my health and fitness levels, and I know (and truly believe) that those are the more important elements. But it takes effort to keep that in mind, especially with how easy it is to judge ourselves simply by what we see in the mirror.

    Jaer
    would be pretty close to dead if he ate how he wanted and didn't work out. If the fitness bug hadn't bitten in his 20s, he's have needed an intervention in his 30s, cause he would have topped 300 lbs.
     
  15. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,133
    Likes Received:
    69
    I agree with that one. I don't have to imagine it, I can just look at the photo's I posted on this site (link at bottom). I have no doubt, that before I lost the weight, I weighed 252, now that it is 13 or 14 years later, I would be topping 300 if I was still alive.

    Jaer,
    I agree 100%. Before I started working out consistently in 2005, I bought a pair of pants, and the waist size was 42. :eek: Sad to say, but they were tight. Even today, after all of these years, when I buy a 33 or 34 inch pants, I find it hard to believe. I have no doubt I would have diabetes, would have had a heart attack by now, or worse.


    Running / walking Tues: 1.36; w-t-d: 12.13; m-t-d: 13.50
    Running / walking Today: 4.95; w-t-d: 17.08; m-t-d: 18.45


    Steps yesterday: 16,890; 43 day average: 15,214 (goal to average 15,000+)
    Steps yesterday: 15,100; 44 day average: 15,211 (goal to average 15,000+)

    Sleep: Mon / Tues 6.00 (2.15 deep, 3.45 light)
    Sleep: Tues / Weds 5.48 (3.38 deep, 2.10 light)

    workout streak: 9 days


    Tues - 1/08/19. 60 elliptical, 20 treadmill. Sauna: 30 minutes. m-t-d workouts: 8/8.

    Weds - 1/09/19. 75 treadmill. Sauna: 30 minutes. m-t-d workouts: 9/9. Today of the 75 minutes on the treadmill, I ran about 20 or 25 of the 75 minutes at a slow pace (5 minutes walking / 5 running / 5 walking etc). First time running in months. My heel felt okay, I am going to increase very slowly. Steps accumulate a lot faster when running. I already reached over 15,000 today (I can slack off the rest of the day). :) Shoulder still doesn't feel back to normal, which is why there was no lifting today. I hope to train back tomorrow.


    Mon nutrition: calories: 4,613
    Carbs: 519 45%
    Protein: 208 18%
    Fat: 200 39%
    Total: 102%
    sodium: 6508

    Tues nutrition: calories: 3,131

    Carbs: 387 49%
    Protein: 104 13%
    Fat: 146 42%
    Total: 104%
    sodium: 2761

    Believe you can, believe you can't, either way you are correct.
     
    #7715 Shamie, Jan 9, 2019
    Last edited: Jan 10, 2019
  16. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,588
    Media:
    1
    Albums:
    1
    Likes Received:
    168
    Glad to read about your heel and hope that your shoulder mends quickly.
     
  17. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,133
    Likes Received:
    69
    Thank you. Shoulder felt better today.

    Running / walking today: 0.00; w-t-d: 17.08; m-t-d: 18.45

    Steps yesterday: 20,809; 45 day average: 15,335 (goal to average 15,000+)

    Sleep: Weds / Thurs 6.47 (3.12 deep, 3.35 light)

    workout streak: 10 days

    Thurs - 1/10/19. back; abs. sauna: 30 minutes. m-t-d workouts: 10/10. 6 exercises / 33 sets / 465 reps. Abs: 2 exercises / 6 sets / 465 reps. In my long list of things that are missing or lost, I have to add my I-pod. I had it on Tuesday at the gym, it was low on power after workout, instead of putting it in my gym bag like normal, I was going to bring it to me to work, to charge on my computer. It never made it to work. Either I left it there, or had it stolen from me. If I left it there, and someone found it, and they took it, it is still theft. I put it down on the bench near my gym bag, and maybe walked over to the mirror nearby to comb my hair or spit out the mouthwash in the sink, maybe someone took it then. I didn't realize it was gone, until I got to work to charge it. Checked 2 days in their lost and found, and it was not there. Interestingly, a few weeks ago, they posted signs to be careful with your stuff, there have been things taken. I should have paid attention more attention to their signs. I tried on my I pad "find my I pod" to find the location, but it was of no use, because the i-pod was turned off. I hope to train legs tomorrow.

    Weds nutrition: calories: 3,352
    Carbs: 365 44%
    Protein: 141 17%
    Fat: 162 43%
    Total: 104%
    sodium: 2881

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

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,588
    Media:
    1
    Albums:
    1
    Likes Received:
    168
    Bummer about your i-pod.
     
    Jaer likes this.
  19. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,083
    Media:
    1
    Albums:
    1
    Likes Received:
    31
    Yeah, that sucks.

    Jaer
    hates that having things like this show up in a lost-n-found is not the normal these days.
     
  20. Shamie

    Shamie Senior Member

    Joined:
    Jan 21, 2004
    Messages:
    8,133
    Likes Received:
    69
    I need to keep better track of my stuff. I am going to add that to my list of New Years Resolutions.


    :nod:

    Running / walking today: 0.00; w-t-d: 17.08; m-t-d: 18.45

    Steps yesterday: 14,378; 46 day average: 15,315 (goal to average 15,000+)

    Sleep: Thurs / Friday 5.31 (3.13 deep, 2.18 light)

    workout streak: 11 days

    Friday - 1/11/19. leg training. sauna: 30 minutes. m-t-d workouts: 11/11. 7 exercises / 48 sets / 610 reps. Yesterday would have been a good day to fast, I only ate a LaraBar after working out, then I didn't eat anything until I got home at after 9:00 pm. So I only had less than 3 hours to not eat, but that did not happen. I managed to eat 3,000 calories after getting home (probably in less than 1 hour).:eek: After working last Sunday, this has been a long week, and looking forward to the weekend. I hope to chest / abs tomorrow. TGIF.

    Thurs nutrition: calories: 3,283
    Carbs: 478 11%
    Protein: 87 35%
    Fat: 127 35%
    Total: 104%
    sodium: 1930

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

Share This Page