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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 normally drink 2 sometimes 3 cups of coffee a day. But since I have this problem, I haven't had any coffee, in maybe 10 or so days. Thank you.


    Running / walking yesterday: 5.78; w-t-d: 28.79; m-t-d: 65.27
    Running / walking today: 1.22; w-t-d: 30.01; m-t-d: 66.49

    Steps Wednesday: 17,715; 87 day average: 15,930 (goal to average 15,000+)
    Steps yesterday: 21,240; 88 day average: 15,990 (goal to average 15,000+)

    Sleep: Weds / Thurs 5.21 (.53 deep, 4.28 light)
    Sleep: Thurs / Friday 6.39 (3.31 deep, 3.08 light)

    Day #21 - No Buy Year (2/1/19-1/31/20)

    Thurs - 2/21/19. 65 treadmill (walking; running slow), 30 elliptical; 15 treadmill (walking). Sauna: 30 minutes. m-t-d workouts: 18/21.

    Friday - 2/22/19. 60 elliptical; 20 treadmill (walking). Sauna: 30 minutes. m-t-d workouts: 19/22. Gastroenterologist didn't seem too concerned about my gastro issues. He just brushed off what I said, and wasn't interested. Set up a colonoscopy for 3/15/19 at 8:30 am. I have to call my insurance company, because I think I remember reading that this type of procedure can't be done in a hospital, needs to be done in an outpatient clinic type place (if you want it to be covered by insurance). They scheduled it for a hospital. The woman in the doctors office told me that people who had my insurance never had an issue of it not being covered, but I want to make sure. I don't want to be stuck with a $3,000 invoice after the procedure, when it should be a no cost preventive screening. Normally I am not hungry during the day with the Intermittent fasting (actually OMAD - one meal a day), but today I am starving. I feel like biting my arm off and start chewing. :eat: I didn't eat since about 8:00 pm last night, and not eating until about 7:00 pm today. TGIF.

    Sun nutrition: calories: 3507

    Carbs: 366 42%
    Protein: 157 18%
    Fat: 146 38%
    Total: 98%
    sodium: 3335

    Mon nutrition: calories: 3547

    Carbs: 404 46%
    Protein: 121 14%
    Fat: 159 40%
    Total: 100%
    sodium: 3625

    Tues nutrition: calories: 3555

    Carbs: 414 47%
    Protein: 122 14%
    Fat: 153 39%
    Total: 100%
    sodium: 3090

    Weds nutrition: calories: 3315

    Carbs: 476 58%
    Protein: 101 12%
    Fat: 114 31%
    Total: 101%
    sodium: 2984

    Thurs nutrition: calories: 3776

    Carbs: 406 43%
    Protein: 142 15%
    Fat: 177 42%
    Total: 100%
    sodium: 4079

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

    Shamie Senior Member

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    Running / walking today: 5.23; w-t-d: 5.23; m-t-d: 71.72

    Steps yesterday: 16007: 89 day average: 15,990 (goal to average 15,000+)

    Sleep: Friday / Sat 6.39 ( 3.08 deep, 3.31light)

    Day #22 - No Buy Year (2/1/19-1/31/20)


    Sat - 2/23/19. 65 treadmill (walking); 35 elliptical; 20 treadmill (walking). Sauna: 30 minutes. m-t-d workouts: 20/23. No lifting today. On the bright side, I have already reached 15K+ steps today. You might wonder if you looked at the below nutrition, how does one get up to 167 grams of fat in one day :confused:. Here is how: 2 ounces of peanuts, 2 Kind Bars (nut bars), 4 sticks of part skim string cheese, trail mix (1/25 of a 3 lb container), pumpkin seeds (1 ounce), and 1/14 of a jar of peanut butter. Also, about 40 grams of fat, and 500 of the calories are from chocolate (mostly Reeses peanut butter cups, and a few chocolate kisses) that I ate in my office on Wednesday, that I forgot to include Wednesday. Today I weighed myself and took my weekly measurements. I was 190.80 today, I have 5 more days to lose about a pound to reach my goal of getting back into the 180's by the end of the February. Off to get a hair cut. Happy Saturday.

    Fri nutrition: calories: 3227

    Carbs: 323 40%
    Protein: 110 14%
    Fat: 167 47%
    Total: 101%
    sodium: 1432

    Believe you can, believe you can't, either way you are correct.
     
    #7802 Shamie, Feb 23, 2019
    Last edited: Feb 24, 2019
  3. ianmez

    ianmez Well-Known Member

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    Looks like you're almost at your goal. Maybe that haircut will put you over the top!
     
    Seltzer likes this.
  4. Shamie

    Shamie Senior Member

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    I wish I had that much to cut off. Like usual, I am always unhappy with my hair cut. It took me years to realize this, so now I go to the cheapest place in my area (12.00, 10.00 Mon & Tues), since I have been unhappy regardless how much I have spent in better places in the past. The woman (age 40 or so) who cut my hair, said to me, did my hair turn white when I was young? I am thinking, does that mean you think I am old now? :mad:

    Running / walking today: 6.54; w-t-d: 11.77; m-t-d: 78.26

    Steps yesterday: 20,008: 90 day average: 16,035 (goal to average 15,000+)

    Sleep: Sat / Sun 7.51 ( 3.57 deep, 3.54 light)

    Day #23 - No Buy Year (2/1/19-1/31/20)


    Sun - 2/24/19. 65 treadmill (running slowly / walking); 25 treadmill (walking); 15 elliptical. Sauna: 30 minutes. m-t-d workouts: 21/24. No lifting today. On the bright side, I have already reached 17K+ steps today, and got 90 day average over 16K. Tomorrow I am going to try lifting again. It seems so long ago (it has only been about a week), that it seems foreign to me. The last 2 weeks, there is a squirrel that climbs into the roof of my house, then enters the gutter on the side of my garage, and runs through the gutter, and comes out the other side. The gutters are covered with a plastic sheet with small holes in it, so leaves don't get in it. It is like these squirrels are trying on purpose to antagonize me. :nod: I check the internet, and they say squirrels can make nests in the gutters. So yesterday, I go to Home Depot, and bought the gutter covers made of steel or aluminum, just 2 strips, to put where the squirrels is entering and exiting. When I climb on the ladder, I see that the squirrels have chewed through the plastic covers at the end, that is how they were getting into the gutter. I might have to replace all of the gutter covers with the steel (or aluminum) sheets if this doesn't totally keep them out. I was watching the squirrels, what they are doing is climbing on an overgrown bush adjacent to the house, then climbing on the roof. Either I am going to cut the bushes down myself, or hire someone to cut them down, and remove the base and roots. There are about 5 bushes that need to be removed. I could cut them down myself, but the hard part would be to remove the base and roots. If the estimates are more than I anticipate, I will cut them down myself, low enough, so the squirrels can't climb onto the roof, and leave the bases and roots (it is on the side of the house that nobody sees). The squirrels could also get onto the house from the telephone poles, then climb along the wire to the roof, but I haven't seen them doing that.

    Sat nutrition: calories: 3219

    Carbs: 315 39%
    Protein: 155 19%
    Fat: 141 40%
    Total: 98%
    sodium: 2735

    Believe you can, believe you can't, either way you are correct.
     
    #7804 Shamie, Feb 24, 2019
    Last edited: Feb 24, 2019
  5. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 11.77; m-t-d: 78.26

    Steps yesterday: 22,483: 91 day average: 16,106 (goal to average 15,000+)

    Sleep: Sun / Mon 5.58 ( 2.00 deep, 3.58 light)

    Day #24 - No Buy Year (2/1/19-1/31/20)


    Mon - 2/25/19. back training. Sauna: 30 minutes. m-t-d workouts: 22/25. Felt good to start lifting again today. Used a bit lighter weights than the prior time, but felt good. Today will be hard to reach 15,000 steps, I will need to walk at lunchtime, and probably at a mall tonight. I was trying to reach 500K steps for the month, but I will need to do an average of almost 28K steps a day for the next 4 days to reach that, that is probably not happening.

    Sun nutrition: calories: 3135

    Carbs: 290 37%
    Protein: 156 20%
    Fat: 145 42%
    Total: 99%
    sodium: 2987

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

    Seltzer Elite Member

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    Glad you felt good after lifitng.

    You'll have an easier time reaching your step goal in March since you'll have an additional three days. :D
     
    Spartan88 likes this.
  7. Shamie

    Shamie Senior Member

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    Thank you. True, in January, which was another 31 day month, I did reach 500K steps (just barely).


    Running / walking today: 0.00; w-t-d: 11.77; m-t-d: 78.26

    Steps yesterday: 14,035: 92 day average: 16,083 (goal to average 15,000+)

    Sleep: Mon / Tues 5.45 ( 3.17 deep, 2.28 light)


    Day #25 - No Buy Year (2/1/19-1/31/20)


    Tues - 2/26/19. 60 minutes elliptical. Sauna: 30 minutes. m-t-d workouts: 23/26. Can't believe, there is just 2 more days left of February, after today. Even though March is still cold, and you can still get snow, once you reach March, there is light at the end of the tunnel. Also, I like daylight savings time (3/10), and looking forward to leaving work when it is light out. Today in this office, they celebrate the people who had birthday's in this month with a big cake. I am skipping going, or going and not eating the cake. It will ruin my "OMAD" (one meal per day) for today, and if I have any hope of reaching the 180's on 2/28, eating a piece (or two) is not going to help get me there. Tomorrow I am going to train shoulders.

    Mon nutrition: calories: 3,457

    Carbs: 503 58%
    Protein: 121 14%
    Fat: 112 29%
    Total: 101%
    sodium: 5928

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 11.77; m-t-d: 78.26

    Steps yesterday: 17648: 93 day average: 16,100 (goal to average 15,000+)

    Sleep: Tues / Weds 5.31 ( 2.36 deep, 2.55 light)


    Day #26 - No Buy Year (2/1/19-1/31/20)


    Weds - 2/27/19. shoulder training. Sauna: 30 minutes. m-t-d workouts: 24/27. Today was my first shoulder training since 1/15/19, and it felt it. Even though I used lighter weights for every exercise, it was still tough. So yesterday I wrote that in this office they were celebrating the monthly birthday's, and I was skipping the cake. As it turned out, there was no cake. They instead had sorbet. Sorbet in the shape of fruit, so they took for example the fruit and pit out of a mango, and filled the skin with mango sorbet. It was pretty good, and I estimated it at only 130 calories. Even though I didn't do the OMAD yesterday, I did the intermittent fasting from about 9:00 pm the night before, until about 3:00 pm when I had the sorbet (18 hours). Tomorrow cardio of some sort.

    Tues nutrition: calories: 3,382

    Carbs: 366 43%
    Protein: 137 16%
    Fat: 141 38%
    Total: 97%
    sodium: 1520

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

    Jaer Well-Known Member

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    That's a great way to celebrate birthdays, a nice dessert that isn't so unhealthy.

    And that's a really cool idea for the serving of the sorbet.

    Jaer
    wants to eat mango sorbet out of a mango skin! (He loves anything mango flavored, even mangoes.)
     
  10. Seltzer

    Seltzer Elite Member

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    That's a nice change of pace at the office.
     
  11. ianmez

    ianmez Well-Known Member

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    I'm looking forward to hearing resolution of the squirrel saga.
     
  12. Shamie

    Shamie Senior Member

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    I don't know yet. I leave in the dark in the morning, and come home in the dark at night. I haven't heard anything at night so far. I think what I did will keep them out of the gutters. I will check on the weekend. As soon as the weather gets better, I want to cut the bushes down on the side of my house, so that they can't climb onto the roof from the bushes.

    It is good they had the sorbet, since I had lost my resolve, and would have eaten the cake, a piece or two.


    It was good.


    Running / walking today: 4.48; w-t-d: 16.25; m-t-d: 82.74

    Steps yesterday: 10684: 94 day average: 16,043 (goal to average 15,000+)

    Sleep: Weds / Thurs 6.28 ( 3.29 deep, 2.59 light)

    Day #27 - No Buy Year (2/1/19-1/31/20)

    Thurs - 2/28/19. 65 treadmill (walking / running slowly). Sauna: 30 minutes. m-t-d workouts: 25/28. Well, I made it through all of February for my "no buy year", that is unless I go crazy today and buy something. The only things I bought that technically weren't on my list of okay things to buy were 2 packages of Binaca breathe spray (I hate bad breathe), and technically that can be called food, so I would say the first month was a success. It was hard not to buy anything at first, but as the month progressed, I got more used to it. I heard of the term "retail therapy", but I didn't think it applied to me. But I was wrong, which I found out when I stopped buying things. On the bright side, my credit card payments each month are usually around $500.00, this month it will be under $200.00.:) Tomorrow I hope to train legs.

    Weds nutrition: calories: (accidentally copied Tuesday's information, instead of yesterday)

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

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

    Seltzer Elite Member

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    Clearly we use our credit card(s) in a different manner. I pretty much charge everything so I can get the $$ or rewards points. This only beneficially works out if the balance is paid when due, which of course it is.

    Agree, the first month of "no buying" was a success. :tu:
     
  14. Silver

    Silver Well-Known Member

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    Nice work on the no-buy month! I really should do that, too...but buying stuff is just too fun...

    We also have squirrels. And I hate them....so so much. Not as much as my dog, though. It's his hatred of them that makes me hate them, though -- because when he sees them, he lets the whole neighbourhood know how much he hates them!

    As a result, I now have a slingshot beside the back door and I'm just waiting for the right opportunity to take the little thugs out.
     
  15. Shamie

    Shamie Senior Member

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    Not so clearly that we use our credit card(s) in a different manner. :lol: I charge everything. All I can say is I run a tight ship. :) Of course, when I wrote $500.00 per month, it is more in months I pay auto insurance, homeowners insurance etc. by credit card.


    Comedians sometime joke that people love squirrels, but really they are rats with nice tails. I used to like squirrels, no more. Now I do think of them as rats.

    As for the no buying, there is a reason for this. It has nothing to do with money. My issue is I don't like to discard things, and when you are like that, and keep on buying things, it is a recipe for clutter. I hate clutter. Not buying things is only a first step, it is just preventing clutter from increasing.


    Running / walking today: 1.12; w-t-d: 17.37; m-t-d: 1.12

    Steps yesterday: 16,060: 95 day average: 16,043 (goal to average 15,000+)

    Sleep: Thurs / Weds 6.14 ( 4.27 deep, 1.47 light)

    Day #28 - No Buy Year (2/1/19-1/31/20)

    Friday - 3/01/19. 60 elliptical; 15 treadmill (walking / running slowly). Sauna: 30 minutes. m-t-d workouts: 1/1. Really wanted to take a rest day today, but like I wrote many times, don't like to take rest days on the first of the month, it sets a bad tone for the month (imho). Didn't feel like leg training today, so did cardio, and will train legs tomorrow.

    Does anyone know that the US post office scan's all of the mail? You can sign up on USPS.com, something called "informed delivery" (a free service), and once you sign up, you get an email each day with a scan of the mail you are going to receive that day. I like this service because I usually get some mail almost everyday. When I get no mail, I think did someone steal my mail:confused: (for identify theft etc). Now I know if I was supposed to get mail or not.


    Weds nutrition: calories: 3386

    Carbs: 320 38%
    Protein: 160 19%
    Fat: 160 43%
    Total: 100%
    sodium: 4532

    Thurs nutrition: calories: 2655

    Carbs: 265 40%
    Protein: 97 15%
    Fat: 136 46%
    Total: 101%
    sodium: 1009


    Believe you can, believe you can't, either way you are correct.
     
    #7815 Shamie, Mar 1, 2019
    Last edited: Mar 1, 2019
  16. Seltzer

    Seltzer Elite Member

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    Thanks for the PSA about the mail.
     
  17. Shamie

    Shamie Senior Member

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    Did you know this service existed?


    Running / walking today: 6.99; w-t-d: 6.99; m-t-d: 8.11

    Steps yesterday: 16,786: 96 day average: 16,051 (goal to average 15,000+)

    Sleep: Fri / Sat 9.27 ( 5.16 deep, 4.11 light)

    Day #29 - No Buy Year (2/1/19-1/31/20)

    Sat - 3/02/19. 90 treadmill (walking / running slowly). Sauna: 30 minutes. m-t-d workouts: 2/2. Already reached 16K steps. No lifting today. I was going to train legs today, but when I was shoveling snow, one side of my butt hurt. Short on time today. Hopefully tomorrow I can do back training. Happy Saturday.


    Friday nutrition: calories: 3116

    Carbs: 318 41%
    Protein: 116 15%
    Fat: 153 44%
    Total: 100%
    sodium: 2351


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

    macdiver Well-Known Member
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    Thanks for the info on the post office. I didn't know that they did this. We often get our neighbors mail and I wonder if they get ours. This would answer that question.
     
  19. Seltzer

    Seltzer Elite Member

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    No I didn't.
     
  20. ianmez

    ianmez Well-Known Member

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    I love that idea about the mail. Thanks for sharing that.

    I'm with you on the clutter. I am really reassessing my relationship with material things in light of the tidying project we're in the midst of. Congratulations on that successful no buy month. I can imagine taking on a similar challenge myself one day; or at least I can say I'm intrigued by the concept.
     

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