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Kaizen - Continuous Improvement

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

  1. Seltzer

    Seltzer Elite Member

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    Will you be still going to the NJ office to audit next week or will you be back to your normal routine in NYC?
     
  2. Shamie

    Shamie Senior Member

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    I have been back in NY since Tuesday. As much as I complain about commuting by mass transit, for me at least, it beats driving 90 miles each day (roundtrip). There are a lot of crazy drivers out there.


    Running / walking today: 7.12; w-t-d: 7.12; m-t-d: 25.57

    Steps yesterday: 16,159; 47 day average: 15,333 (goal to average 15,000+)

    Sleep: Friday / Saturday 8.01 (4.16 deep, 3.45 light). I like when deep sleep is more than 50%.

    workout streak: 12 days

    Saturday - 1/12/19. 100 minutes treadmill: 35 minutes, then 65 minutes (4 walk / 6 run / 4 walk etc). sauna: 45: 30 minutes / cold shower / 15 minutes. m-t-d workouts: 12/12. After the 35 minutes on the treadmill, I planned on a chest day. Unfortunately, my shoulder had other ideas. I did 2 reps on the flat bench press (135 lbs), and then I knew there would be no more lifting today. Last night, as I am putting my coat back on after the bus ride home, for a second or two, it felt like the shoulder was out of the socket. But after it didn't hurt, and forgot about it. Then today when I was getting dressed at the gym, I was putting my shirt back on, and had the same feeling. So I was glad I decided not to lift today. As a consolation, I am already at 17K+ steps today. I decided I am not leaving that gym until I reached 15K steps. When I got on the treadmill at first, I had only 570 steps. Tomorrow if I can lift I will (back training), if not, more cardio.

    Friday nutrition: calories: 3,045
    Carbs: 297 39%
    Protein: 130 17%
    Fat: 159 47%
    Total: 103%
    sodium: 2835

    Believe you can, believe you can't, either way you are correct.
     
    #7722 Shamie, Jan 12, 2019
    Last edited: Jan 12, 2019
  3. Seltzer

    Seltzer Elite Member

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    Hope your shoulder feels better soon.
     
  4. macdiver

    macdiver Well-Known Member
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    Hope your shoulder feels better soon
     
  5. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 4.11; w-t-d: 11.23; m-t-d: 29.68

    Steps yesterday: 19,246; 48 day average: 15,415 (goal to average 15,000+)

    Sleep: Saturday / Sunday 9.39 (5.31 deep, 4.08 light).

    workout streak: 13 days

    Sunday - 1/13/19. 65 minutes treadmil (walking): 60 minutes elliptical. sauna: 45: 30 minutes / cold shower / 15 minutes. m-t-d workouts: 13/13. I didn't really have a shoulder issue this morning, but decided on giving the shoulder another day of rest, and just did cardio today. Yesterday, I spent 100 minutes on the treadmill and reached 15K steps. Today, spent 125 minutes to reach the same amount. Part of the reason is that I ran for 36 of the minutes yesterday, but I think most of the difference is that the elliptical accumulates steps slower. I have had the mouse trap I bought in the kitchen for 4 days now, and no mouse. I am starting to think it was my imagination.:confused: Yesterday I used the stove for the first time since hearing the mouse, and was expecting to see a bunch of mice scatter around once the oven started to get hot, but nothing. I bought a live catch mouse trap. If and when I do find a mouse, I am driving it to the park & ride when I go to work, and letting it loose there. The traps that kill the mice are much more popular, but I don't want to return to dead mice in my kitchen when I come home from work. I am going to buy the kill traps for my attic, since I don't want to have to go up to the attic everyday to see if anything is in the trap.

    Sat nutrition: calories: 3,374
    Carbs: 349 41%
    Protein: 139 16%
    Fat: 172 46%
    Total: 103%
    sodium: 2487

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

    ianmez Well-Known Member

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    It's good to give that shoulder some rest. It's frustrating but in a month or two you'll be really happy you took the time to rest it rather than having an injury completely mess up your plans.

    Good job with all of those steps. Knowing how many steps you have is really motivating. I was reading a book the other day (Invisible Influence by Jonah Berger) and there's a section in there that discusses how our perceptions of whether we're really close to a goal affects how much harder we'll work. It seems self-evident on one hand but I'm always fascinated by books that used evidence-based approaches like experiments to break these concepts down into more elemental pieces.
     
  7. macdiver

    macdiver Well-Known Member
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    If you didn't catch any mine on the first day or two you probably don't have mine in your kitchen.
     
  8. Shamie

    Shamie Senior Member

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    I hope so. Even though I didn't see it, I do know there was one in the stove, I could hear it. Maybe it left the house, but it bothers me it got in somehow. That entrance needs to be located and sealed in the Spring.


    Thank you. I agree, since I have been keeping track, it is motivating. Last night, I had about 17K steps, I decided I would take a walk outside, to reach 20K. 15K steps a day for 2019, will be 5.5 million steps. :eek:


    Running / walking today: 0.00; w-t-d: 11.23; m-t-d: 29.68

    Steps yesterday: 21,544; 49 day average: 15,540 (goal to average 15,000+)

    Sleep: Sun / Mon 7.07 (4.25 deep, 2.42 light).

    workout streak: 14 days

    Monday - 1/14/19. 60 minutes elliptical. sauna: 32 minutes. m-t-d workouts: 14/14. I was thinking of taking a rest day today, but I had a doctor's appointment before work, which was near the gym, so it seemed kind of stupid not to go to put on some steps. :) Already up to almost 11,000. Tomorrow I hope to train shoulders, if not, more cardio.

    Sun nutrition: calories: 3,287
    Carbs: 367 45%
    Protein: 141 17%
    Fat: 141 39%
    Total: 100%
    sodium: 2845

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 11.23; m-t-d: 29.68

    Steps yesterday: 15,116; 50 day average: 15,531 (goal to average 15,000+)

    Sleep: Mon / Tues 6.11 (3.44 deep, 2.27 light).

    workout streak: 15 days

    Tues - 1/15/19. shoulders, triceps, abs. sauna: 30 minutes. m-t-d workouts: 15/15. 8 exercises / 40 sets / 410 reps. Abs: 1 exercise / 3 sets / 240 reps. I haven't trained shoulders since the first of the year. I used lighter weights today, since my shoulder issues of this past week. No shoulder issues today. I felt kind of sluggish today working out, and feel that way now too. I had planned on fasting yesterday, until I walked through the front door of my house at 8:00 pm starving. I might try again today. My stomach feels kind of unsettled today, so it might be a good day to give it a rest. I have roughly 4,000 steps so far today, will need to take a walk at lunch time. Everyone complains it is so cold, but the air feels so crisp & clean, I like it. Tomorrow I plan back / ab training.

    Mon nutrition: calories: 3,303
    Carbs: 287 35%
    Protein: 183 22%
    Fat: 165 45%
    Total: 102%
    sodium: 2654

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

    Jaer Well-Known Member

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    Glad the shoulder issue is clearing up!

    Jaer
    knows the annoyance of nagging joint/muscle pain.
     
  11. Seltzer

    Seltzer Elite Member

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    Ditto!
     
  12. ianmez

    ianmez Well-Known Member

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    5.5M steps. Wow!
     
  13. Shamie

    Shamie Senior Member

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    Yes, it is a lot.


    Thank you. I should spend more time warming up before lifting.


    Thank you.


    Running / walking today: 0.00; w-t-d: 11.23; m-t-d: 29.68

    Steps yesterday: 15,118; 51 day average: 15,523 (goal to average 15,000+)

    Sleep: Tues / Weds 6.33 (4.30 deep, 2.03 light).

    Weds - 1/16/19. rest day (most likely). m-t-d workouts: 15/16. I woke up feeling so tired, I talked myself into taking a rest day today. Telling myself the rest day would be more beneficial than working out. I still got to the park and ride after all the spaces were taken, even though I had all the time in the world to get there earlier. But on the bright side, that is an extra 800-1000 steps each way to my car. Since I got to NY earlier, I walked around before going to work, and now have about 4,700 steps. I also walked up the 7 flights of stairs to my office. If I don't walk at lunch, I may drop off at the gym to walk on the treadmill tonight. I am bored of walking in the malls or Home Depot. For me, the treadmill is a better workout, since I am walking faster than I normally would, and usually have the treadmill set at some kind of incline.


    Tues nutrition: calories: 2,708
    Carbs: 243 36% (2 days in a row under 300 grams) :eek:
    Protein: 120 18%
    Fat: 146 49%
    Total: 102%
    sodium: 1649

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

    Seltzer Elite Member

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    Regarding walking on the dreadmill vs. a mall or store, there's no possibility of spending $$ on something you likely don't need. :) :lol:
     
  15. Shamie

    Shamie Senior Member

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    No possibility regardless. When I get on the bus, I put my wallet in my backpack, so I don't have to be uncomfortable sitting on it. It usually stays in my backpack in the car when I walk in the mall. If I did see something I wanted to buy, I could walk to the car to get the wallet, but me being the lazy person I am, most likely would not want to walk back to the store. :)


    Running / walking today: 0.00; w-t-d: 11.23; m-t-d: 29.68

    Steps yesterday: 13,749; 52 day average: 15,488 (goal to average 15,000+)

    Sleep: Weds / Thurs 6.08 (3.30 deep, 2.38 light).

    Thurs - 1/17/19. back training. Sauna 25 minutes / brushed teeth / 10 more minutes. m-t-d workouts: 16/17. 6 exercises / 36 sets / 500 reps. Felt weak on first exercise - lat pull down, but rest of the exercises felt stronger. Since yesterday I walked at lunch time, I only had to put on about 2,000 steps to reach minimum (13,500 steps). So it would have been a waste to go to the gym, so ended up walking in the mall. Like I wrote above, I usually don't buy anything, but the mall that I go to next to where I park my car for my commute to work has a Chic - Fil - A. I am always tempted to buy 2 chic-fil-a sandwiches there. Since normally I don't eat anything after the LaraBar after working out (6:30 am), I am hungry when I am walking in the mall (7:30 pm). I don't even need my wallet for that, since I have the app on my phone, with money stored there. But usually I don't succumb. I have the ability to visualize myself scarfing down those 2 sandwiches in less than 2 minutes, realizing that would be a waste of 800+ calories, along with the high sodium content in those sandwiches. Tomorrow I hope to train legs. I am wondering how the weather from Friday through Sunday is going to affect my workouts. I hope not at all, but probably a day or maybe two will be rest days.

    Weds nutrition: calories: 3,138
    Carbs: 261 33% (3 days in a row under 300 grams) :eek:
    Protein: 173 22%
    Fat: 157 45%
    Total: 100%
    sodium: 1789

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

    Seltzer Elite Member

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    Nice restraint regarding the chicken sandwiches.

    There is absolutely no uniformity, from what I've heard, about the forecast for the next few days. Hopefully we don't get slammed.
     
  17. Shamie

    Shamie Senior Member

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    Thank you. I want snow during the week, not on the weekends.


    Running / walking today: 0.00; w-t-d: 11.23; m-t-d: 29.68

    Steps yesterday: 8,570:(; 53 day average: 15,358 (goal to average 15,000+)

    Sleep: Thurs / Friday 8.36 (6.00 deep, 2.36 light).

    Friday - 1/18/19. (workout will be after work today). Sauna minutes. m-t-d workouts: 17/18. exercises / sets / reps. I thought if I write down workout will be later (as in definitely), it will happen. Instead of writing like usual, it might happen (in which case usually means doesn't happen). I really can't say why I didn't workout this morning. I woke up, looked outside and saw there was snow (not even an inch):o, and went back to bed. Last night, I was hungry, and didn't feel like walking in the mall after work, but decided I would go home, eat, then walk in my neighborhood, but while the eating happened, the walking didn't. I have to stick to my rule that I can't go home until I have at least 13,500 steps. TGIF.

    Thurs nutrition: calories: Forgot to bring with me, pretty sure the calories were 3,178, and I do know the carb grams were below 300.

    Carbs: 261 33% (4 days in a row under 300 grams) :eek:
    Protein: %
    Fat: %
    Total: %
    sodium:

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

    Shamie Senior Member

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    Running / walking yesterday: 1.53; w-t-d: 12.76; m-t-d: 31.21
    Running / walking today: 4.22; w-t-d: 4.22; m-t-d: 35.43

    Steps yesterday: 17,538; 54 day average: 15,398 (goal to average 15,000+)

    Sleep: Friday / Sat 6.34 (3.39 deep, 2.55 light).

    Friday - 1/18/19. legs, abs, 25 minutes treadmill. Sauna 30 minutes. m-t-d workouts: 17/18. 8 exercises / 49 sets / 590 reps. Abs: 1 exercise / 3 sets / 300 reps. I went to workout after work, primarily because I thought today would be a snow day. Apparently I didn't pay attention to the forecast, since it is almost 4:00 pm, and there is not a flake of snow. Pretty good workout, considering I didn't eat anything the whole day, until I got home that night (except after workout LaraBar).

    Sat - 1/19/19. chest, abs, 30 minutes elliptical, 65 minutes treadmill (56 walking, 9 running slowly). Sauna 30 minutes. m-t-d workouts: 18/19. 8 exercises / 37 sets / 636 reps. Abs: 2 exercises / 8 sets / 450 reps. Today's workout was mediocre at best. Still having an issue with my left arm. Before it was the shoulder, but now it is just a general weakness in my left arm. Part of the lackluster training, was that I did the cardio before working out. I knew it wasn't going to happen if I waited until I was done lifting. On the bright side, already have over 15K steps today. Since I thought I would be snowed in today, last night after working out I went to Wegman's to buy some food. The store saved me from myself, since I was thinking while I was there, I would but a store made hot pizza (for tomorrow). But I probably would have eaten half of it when I reached the car (or more), but lucky for me, they don't sell the pizza's after 9:00 pm. Tomorrow is most likely a forced rest day from the snow (except for shoveling), but if not, back training.

    Thurs nutrition: calories: 3158

    Carbs: 267 34%
    Protein: 178 23%
    Fat: 173 48%
    Total: 106%
    sodium: 2421

    Friday nutrition: calories: 3178

    Carbs: 263 33% (5 days in a row under 300 grams)
    Protein: 178 22%
    Fat: 167 47%
    Total: 102%
    sodium: 2044

    Believe you can, believe you can't, either way you are correct.
     
    #7738 Shamie, Jan 19, 2019
    Last edited: Jan 20, 2019
  19. ianmez

    ianmez Well-Known Member

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    A lot of self-discipline with your workouts. I hope the worst of the weather misses you.
     
  20. Shamie

    Shamie Senior Member

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    Thank you. Funny you should write that, I woke up today expecting to see 6 inches of snow. I look out, not a flake. I live in the northern part of NJ, near the New York State border. 6 inches was the forecast. I am happy though that they were wrong. Tomorrow is supposed to be very cold, I hope they are wrong about that too.


    Running / walking today: 4.17; w-t-d: 8.39; m-t-d: 39.60

    Steps yesterday: 16,867; 55 day average: 15,424 (goal to average 15,000+)

    Sleep: Sat / Sun 5.15 (3.33 deep, 1.42 light). (I think I slept longer)

    Sun - 1/20/19. back, abs, 60 minutes elliptical, 65 minutes treadmill (65 walking). Sauna 30 minutes. m-t-d workouts: 19/20. 6 exercises / 35 sets / 448 reps. Abs: 1 exercise / 2 sets / 200 reps. Somewhat abbreviated back training program today, but longer than I anticipated. After spending 125 minutes doing cardio, I thought I would do a few sets of chin ups, but that morphed into a bit more exercises. It is funny how my left arm bothers me with "push exercises", but it isn't an issue on "pull exercises". Even though it is MLK day tomorrow, I am working. As a consolation, at least the park & ride will be deserted, and there will be no traffic to NYC. Tomorrow, I plan on just cardio.

    Sat nutrition: calories: 2830

    Carbs: 273 39% (6 days in a row under 300 grams)
    Protein: 113 16%
    Fat: 156 50%
    Total: 104%
    sodium: 3443

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

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