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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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    In my 20 year history of commuting to NYC, this didn't even make the list of the top 500 worst commuting trips. :lol: The worst was Superstorm Sandy by far.


    Running / walking today: 1.21; w-t-d: 11.28; m-t-d: 62.71

    Steps yesterday: 15,847; 64 day average: 15,723 (goal to average 15,000+)

    Sleep: Mon / Tues 7.17 (3.34 deep, 3.43 light)

    Tues - 1/29/19. back; abs. Sauna 30. m-t-d workouts: 27/29. 5 exercises / 33 sets / 450 reps. Abs: 2 exercises / 4 sets / 300 reps. Since November 26th, which is 64 days, I finally reach the million mark (1,006,288) for the step count. 60 days over 13,000 steps, 4 days under 10,000. Yesterday, I made the fatal mistake of buying LaraBars at lunch time yesterday. I bought 6 boxes (96 Larabars). Having that in my back pack, and me being hungry from only having a LaraBar after working out, I ended up eating 5 of them (950 calories) while I was at work, and a container of tic tacs (360 calories). That is how I got to over 4,000 calories yesterday. 96 LaraBars might sound like a lot, but in January alone, I ate almost 90 bars (1/3 LaraBars, 1/3 Kind bars, 1/3 Revolution bars. I like Larabars the best, because they are made of the fewest ingredients. The ones I bought yesterday, Banana Chocolate Chip, are made from just 4 ingredients: dates, almonds, unsweetened banana, semisweet chocolate chips. Probably tomorrow's workout will be cardio. This week, I probably will train legs twice, and back twice, and skip chest and shoulders, until I feel my left shoulder is 100%. I looked on youtube, and the physical trainer Jeff Cavaliere (Athlean-X), had an exercise video for this very shoulder problem. I have been doing it the last 2 days.


    Mon nutrition: calories: 4172

    Carbs: 610 59%
    Protein: 68 7%
    Fat: 160 35%
    Total: 101%
    sodium: 3572

    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: 11.28; m-t-d: 62.71

    Steps yesterday: 15,438; 65 day average: 15,719 (goal to average 15,000+)

    Sleep: Tues / Weds 8.05 (4.55 deep, 3.10 light)

    Weds - 1/30/19. rest day. m-t-d workouts: 27/30. I decided to take a rest day today. When I take a rest day, I feel like I am getting cheated. If I go to the gym and walk on the treadmill, it counts as a workout day. But if I don't go to the gym, and walk outside or indoors in a mall, it doesn't count as a workout day, or count in the monthly mileage total.:confused: I need a better system. I walked to the bus stop from my house, which is 1,200 steps, and so far today have about 4,200 steps. I am going to try to put on 4-5K steps at lunch time, and after work, walk more and not leave NYC until I have about 14,000 steps. The walk home will take care of the balance. Yes, I am obsessed with the daily step count.

    Tues nutrition: calories: 3219

    Carbs: 353 44%
    Protein: 152 19%
    Fat: 153 43%
    Total: 106%
    sodium: 3281

    Believe you can, believe you can't, either way you are correct.
     
    #7762 Shamie, Jan 30, 2019
    Last edited: Jan 30, 2019
  3. Seltzer

    Seltzer Elite Member

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    So.....why do steps on the treadmill count while steps in other places don't?
     
  4. Jaer

    Jaer Well-Known Member

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    I had the same wondering.

    Jaer
    agrees that your system might need refining.
     
  5. Shamie

    Shamie Senior Member

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    Not that they don't count, but I don't include them in the mileage, since I don't know how far 15,000 steps is (miles). I don't think it is the same on a treadmill, because I walk faster than outside.

    Yes, I do need a better system, or a watch with GPS. Thank you.


    Running / walking today: 1.38; w-t-d: 12.66; m-t-d: 64.09

    Steps yesterday: 16,212; 66 day average: 15,726 (goal to average 15,000+)

    Sleep: Weds / Thurs 6.07 (3.24 deep, 2.43 light)

    Thurs - 1/31/19. 60 elliptical; 20 treadmill (11 walking; 9 running slowly). Sauna: 30 minutes. m-t-d workouts: 28/31. Last night, I had about 5,000 steps to put on after work. While I have down coat that keeps me warm, and a warm hat, my face hurt from the cold, so instead I walked in Macy's at Herald Square in Manhattan. The store takes up a full city block, so it actually is a good place to walk, if you go to the upper levels where there is less customers. Today when I left the car, the thermometer on my car showed 3 degrees, my phone 2 degrees. I am not going outside at lunch time (most likely), I already have almost 13K steps. Even 2 degrees is relatively warm compared to the Midwest. Tomorrow I hope to train legs.


    Weds nutrition: calories: 3238

    Carbs: 315 39%
    Protein: 166 21%
    Fat: 153 42%
    Total: 102%
    sodium: 2,911

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

    Seltzer Elite Member

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    Indeed those folks in the Midwest are getting hammered. Brrrrrr! When I woke up this AM it was -3F with a wind chill of -20F and we're now in the midst of a heat wave as we're up to about 12F. I'm sure where you live it was/is very similar.
     
  7. Shamie

    Shamie Senior Member

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    Crazy photo's on the internet of the Midwest of the ice.

    Running / walking today: 5.17; w-t-d: 17.83; m-t-d: 5.17

    Steps yesterday: 16,221; 67 day average: 15,734 (goal to average 15,000+)

    Sleep: Thurs / Fri 6.41 (3.18 deep, 3.23 light)

    Friday - 2/01/19. 65 treadmill (approximately 20 walking; 45 running slowly). Sauna: 30 minutes. m-t-d workouts: 1/1. Got to the gym late today, so decided to do more cardio, and move leg training to tomorrow. Yesterday in my office they celebrated the monthly birthday's in the office, with a cake. Funny with the freezing weather, they had a huge ice cream cake. :lol: I ate 2 pieces (estimate 750 calories). But nevertheless, January average calories were within reason (approximately 3,375 daily). They have a big fountain in Bryant Park, I took photo's this morning, it is a huge chunk of ice. But it is getting warmer, from 3 degrees yesterday, this morning was a balmy 10 degrees. TGIF.

    Thurs nutrition: calories: 4009

    Carbs: 543 54%
    Protein: 69 7%
    Fat: 173 39%
    Total: 100%
    sodium: 1,229

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

    Shamie Senior Member

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    Running / walking today: 4.59; w-t-d: 4.59; m-t-d: 9.76

    Steps yesterday: 16,329; 68 day average: 15,743 (goal to average 15,000+)

    Sleep: Friday / Sat 7.07 (4.34 deep, 2.33 light)

    Sat - 2/02/19. leg training; 75 treadmill (all walking - split into 3 segments, before lifting 17 minutes; between lifting 17 minutes; after lifting 41 minutes). Sauna: 30 minutes. m-t-d workouts: 2/2. 8 exercises / 48 sets / 610 reps. I have my first 100% evidence that I do have mice (or a mouse) in my house. Last night, I go into the kitchen to drink a glass of water. I notice in front of the sink, there is what looks like dark sand on the floor. At first I am thinking termites, but I open the cabinet, and there was a package of chia seeds that was not opened yet, with a hole in it at the bottom, and all chia seeds all over the place. I didn't just buy the chia seeds, so it had to be opened by a mouse, which spread them all over the place. I just came back from Lowes with a heavier duty mouse trap than what I had purchased, that did not work. No more Mr. Nice Guy, this is a kill trap, not a catch and release trap like I had previously bought. Tomorrow I hope to train back, abs.

    Friday nutrition: calories: 3561

    Carbs: 362 41%
    Protein: 191 21%
    Fat: 159 40%
    Total: 101%
    sodium: 2,545

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

    Shamie Senior Member

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    Running / walking today: 5.74; w-t-d: 10.33; m-t-d: 15.50

    Steps yesterday: 17671; 69 day average: 15,771 (goal to average 15,000+)

    Sleep: Sat / Sun 6.25 (3.15 deep, 3.10 light)

    Sun - 2/03/19. back training; 80 treadmill (35 running slowly / 45 walking - split into 2 segments, before lifting 30 minutes; after lifting 50 minutes). Sauna: 30 minutes. m-t-d workouts: 3/3. 8 exercises / 50 sets / 670 reps. All this week my body has been on the fence about getting sick. At times, my throat feels scratchy, my eyes burn, then later I feel normal. After working out, I now feel the scratchy throat and burning eyes again. When I get home, I am having a bowl of soup (minestrone). I had a pretty good workout today. After moving the sauna from 25 to 30 minutes, I am now used to it. The extra 5 minutes at first was very difficult. I try not to look at my watch at all for the first 20 minutes, and not drink any water. At 20 minutes, I let myself drink water about every 2-3 minutes. It is not so easy to spend so much time on the treadmill, especially the time after lifting. When I am done lifting, all I want to do is go in the sauna, not spend 50 minutes on the treadmill. :( But when I am done, I am happy I did it, since I won't be forced to walk later (already reached step goal for today). I recently have been running more, since if I am walking at 3.50 miles per hour, then run at 5.30 miles per hour, the running is about 50% faster than walking, so the steps accumulate 50% faster. :) As long as I keep running to a slow pace, the bone spur in my right heel usually doesn't hurt. Tomorrow most likely cardio (elliptical).

    Sat nutrition: calories: 3272

    Carbs: 289 35%
    Protein: 143 17%
    Fat: 182 50%
    Total: 102%
    sodium: 6,266:eek:

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

    macdiver Well-Known Member
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    Did you buy but for the mouse trap? If not I find peanut butter works really good.

    Hopefully you are not getting sick.
     
  11. Shamie

    Shamie Senior Member

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    Yes, they tell you on the box - mice like peanut butter. So do squirrels, whenever I put out the recycling bin, the squirrels always take out the empty peanut butter jar (which I eventually find on my lawn or under the bushes), and try to get out the remaining peanut butter. Little do they know, I tried, and I couldn't get it out, how can they? :)

    Today I felt okay. Thank you.


    Running / walking today: 1.21; w-t-d: 11.54; m-t-d: 16.71

    Steps yesterday: 16,464; 70 day average: 15,780 (goal to average 15,000+)

    Sleep: Sun / Mon 6.40 (4.17 deep, 2.23 light)

    Mon - 2/04/19. 60 elliptical; 20 treadmill (walking). Sauna: 30 minutes. m-t-d workouts: 4/4. Happy Monday. :lol:


    Sun nutrition: calories: 3016

    Carbs: 355 47%
    Protein: 84 11%
    Fat: 146 44%
    Total: 102%
    sodium: 1452

    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: 11.54; m-t-d: 16.71

    Steps yesterday: 15,459; 71 day average: 15,776 (goal to average 15,000+)

    Sleep: Mon / Tues 4.51 (2.47 deep, 2.04 light) - incorrect, slept about 3 hours more

    Tues - 2/05/19. rest day. m-t-d workouts: 4/5. Woke up tired, decided to take a rest day. I left for work earlier than usual, got to the park & ride at 6:53, all the spots were taken, like usual had to park at the exiled lot, about 1,000 steps extra. This Garmin watch that counts the steps, turned into a good thing, since I used to be angry when I didn't get a spot, now I look at it as an opportunity for extra steps. I got to NYC at about 7:35. I walked to Central Park, the top part at 59th Street, and then walked to my office at 38th Street, and so far today have just under 7,200 steps. I am going to try to put on at least 4,000 steps at lunchtime. February is almost always my worst month for attendance at the gym, not only because it is a short month, but the last 3 years I got sick. Going to try to stay healthy, and end that streak. Tomorrow I hope to train legs.


    Mon nutrition: calories: 3265

    Carbs: 323 40%
    Protein: 206 25%
    Fat: 141 39%
    Total: 104%
    sodium: 3709

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

    Seltzer Elite Member

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    I've never had a mice issue, but have had squirrel issues twice nestling between floors. I set humane traps with very little success the first time and the this time, meaning currently going on, I went straight to a professional. Joys of home ownership. :blank:

    7200 steps before around 9 AM means you're well on you're way to meet your daily goal. :tucool:
     
  14. Shamie

    Shamie Senior Member

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    I had squirrel(s) in the attic late last year. After I had the roof fixed where they got in, I would bet the squirrel(s) couldn't get out, and if I was to go into the attic, I would find dead squirrel(s). I plan to do that before the cold weather is over, to get them out before they decay in the hot weather. Hopefully they did get out, and there is nothing to find.

    Thanks about the steps.


    Running / walking today: 0.00; w-t-d: 11.54; m-t-d: 16.71

    Steps yesterday: 15,684; 72 day average: 15,775 (goal to average 15,000+)

    Sleep: Tues / Weds 6.40 (2.58 deep, 3.42 light)

    Weds - 2/06/19. leg training. Sauna: 30 minutes. m-t-d workouts: 5/6. 7 exercises / 43 sets / 560 reps. I didn't get a chance to go out at lunch time, so when I got to my car after work, I still needed over 5,000 steps. I went to a mall to walk after work. I am on a "no buy year", I got the idea from a book I read "The Year of Less", by Cait Flanders. I am only on day # 6, year runs from 2/01/19-1/31/20. So the mall is not really an appropriate place to walk, but I didn't buy anything regardless. It obviously doesn't include all purchases, such as gasoline, food, gifts, household repairs etc. But it does include electronics, clothing, and household goods. Tomorrow I plan on cardio.

    Tues nutrition: calories: 3632

    Carbs: 505 56%
    Protein: 84 9%
    Fat: 151 37%
    Total: 102%
    sodium: 3805

    Believe you can, believe you can't, either way you are correct.
     
    #7774 Shamie, Feb 6, 2019
    Last edited: Feb 8, 2019
  15. Jaer

    Jaer Well-Known Member

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    A no buy year? Wow! That's impressive.

    Jaer
    is too materialistic, but he likes stuff.
     
  16. macdiver

    macdiver Well-Known Member
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    Macdiver being pedantic thinks it would be impossible to be materialistic if you didn't like stuff.

    A no buy year. Interesting. I think it was 5 or 6 years ago you went, what was it 6 months? 9 months? without buying food just resting what you had in stores. I was impressed. We (my wife and I) probably have 6 to 9 months of food but we shop 2 or 3 times a week for food.
     
  17. Shamie

    Shamie Senior Member

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    I like stuff too, too much, which is the reason for the year of no shopping. :)


    I did try to buy no food at one time, but wasn't too successful.

    I am the exact position as you and your wife. I have food for that long, or longer. Yet I still go to the food store once a week at a minimum. Part of my no buy year is also to cut down on food purchases. I am not buying any foods except for vegetables, fruit and milk. Also allowed are ingredients to complete a meal of something I already have. For example, if I had Kraft Macaroni, and I need butter to be able to use the package, I can buy those items, otherwise, everything else is off limits. I have cans, cans (and more cans) of tuna, salmon and sardines. Also, I have a freezer full of food, and enough nuts and peanut butter to last way over a year. Of course, if I run out of food before the year ends, I will start buying food again.

    Running / walking today: 0.00; w-t-d: 11.54; m-t-d: 16.71

    Steps yesterday: 15,544; 73 day average: 15,771 (goal to average 15,000+)

    Sleep: Weds / Thurs 6.13 (3.57 deep, 2.16 light)

    Day #6 - year of no shopping


    Thurs - 2/07/19. back; ab training. Sauna: 30 minutes. m-t-d workouts: 6/7. 5 exercises / 40 sets / 549 reps. Abs: 1 exercise / 3 sets / 300 reps. I was in the exact position I was yesterday, I didn't walk during lunch, and had to put on 5,000 steps after work. Went to the same mall to walk after work. While it is a regional mall, it is not huge, so it is kind of boring to walk around the same places over and over. Apparently very few people shop Tuesday and Wednesday night at this mall, it was empty both days. They have a food court with maybe 20 or so places to eat. The only place doing any sort of business was Chic Fil A. Today I am definitely walking at lunch time, I cannot take another night of mall walking. I was planning on cardio today at the gym, but thought that back training was a better fit for my schedule this week. Tomorrow will be cardio.


    Weds nutrition: calories: 3162

    Carbs: 289 37%
    Protein: 120 15%
    Fat: 180 51%
    Total: 103%
    sodium: 1740

    Believe you can, believe you can't, either way you are correct.
     
    #7777 Shamie, Feb 7, 2019
    Last edited: Feb 8, 2019
  18. Jaer

    Jaer Well-Known Member

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    And now Jaer goes word-nerd:

    According to Merrium-Webster, materialistic is defined as such: "overly concerned or preoccupied with material possessions rather than with intellectual or spiritual things."

    I would argue that is it possible to be overly concerned or preoccupied by material possessions without actually liking the possessions. Someone could be purchasing things they think they should have whether they actually need these things or even like these things, either in a keeping-up-with-the-Jones sense or maybe some sort of identity issue.

    It's a matter of the intent of the accumulation.

    Jaer
    isn't sure it's a point worth arguing...but that didn't stop him.
     
    macdiver likes this.
  19. Seltzer

    Seltzer Elite Member

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    Without venturing into the materialistic debate, like those who have posted about food stores in the house, the Setlzers could live for quite a while with what's in the house, but I want something more than subsistence living and we need constant replenishment of perishables so I hit the market at about twice per week.
     
  20. Shamie

    Shamie Senior Member

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    I agree. A hoarder wouldn't necessarily be materialistic.


    If I were to compare myself to an NFL player, it would be hard to believe I am the same species as one of them (size, build, strength, speed, athleticism). I feel that way with you in regards to food. I think we live in 2 separate food worlds. :ohnoes::)


    Running / walking today: 1.18; w-t-d: 12.72; m-t-d: 17.89

    Steps yesterday: 15,705; 74 day average: 15,770 (goal to average 15,000+)

    Sleep: Thurs / Friday 5.58 (3.46 deep, 2.12 light)

    Day #7 - year of no shopping

    Friday - 2/08/19. 60 elliptical, 20 treadmill (walking). Sauna: 30 minutes. m-t-d workouts: 7/8. It is hard to reach 15K steps each day, without intentionally setting out to do it. My Garmin watch gives insights, and once told me I walk more than 97% of the people my age (I guess who wear Garmin devices). If I just walked normally, not thinking about adding steps, I probably would be walking between 7-8K steps a day (less on weekends). Lucky for me today I already have over 11K, so I won't have to go out of my way to walk extra later. I hope it stops raining, so I can walk at lunchtime to reach 15K. TGIF.

    Thurs nutrition: calories: 3309

    Carbs: 310 38%
    Protein: 175 21%
    Fat: 169 46%
    Total: 105%
    sodium: 3384

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

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