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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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    [Running / walking today: .75; w-t-d: 7.29; m-t-d: 79.10

    Steps yesterday: 8,678; 121 day average: 16,112 (goal to average 15,000+)

    Sleep: Tues / Weds 6.57 (2.29 deep, 3.58 light)

    Day #54 - No Buy Year (2/1/19-1/31/20)

    Weds - 3/27/19. 60 elliptical; 10 treadmill. Sauna: 30. m-t-d workouts: 24/27. Tomorrow I hope to train back again. Now that the mice are gone, I don't have to share my peanut butter anymore. That is temporary though, since this weekend I definitely have to put traps in the attic, before they do too much damage. Mice can cause a fire, by chewing on electrical wires. I don't understand how they can survive in the attic, with no water. Don't they have to drink something to stay alive? Also, I have no food in the attic. Besides that, I am going to finish cutting the bushes down on the side of my house, so that the squirrels stop going on the roof. That said, I was watching a squirrel on the house across from me, and the squirrel was on their gutter. The house has no trees or bushes around it, so I don't know how it got up there, unless it climbed on a telephone poll, and walked across the wire to the house. As I was typing that, I was thinking, do young people even know what a telephone pole is, since virtually none have landlines. :) The name really needs to change to utility pole.

    Tues nutrition: calories: 4205

    Carbs: 503 48%
    Protein: 165 16%
    Fat: 167 36%
    Total: 100%
    sodium: 4197

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

    Seltzer Elite Member

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    Squirrels are really good athletes. As for the food and water issue for the mice and squirrels, as long as they have the ability to enter and exit they can use the inside as shelter from the elements.

    Interesting thought about telephone polls. We still have a land line, but my kids likely haven't used it to initiate a call in well over a decade.
     
  3. Spartan88

    Spartan88 Well-Known Member

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    I've seen squirrels climb up the side of houses. If the building materials are textured/rough the squirrels can often get a decent grip to climb.
     
  4. ianmez

    ianmez Well-Known Member

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    I am fascinated to see the mouse saga move from the ground floor to the attic. Keep fighting the good fight. Squirrels are freaky athletes, I agree with that. They can climb almost anything.
     
  5. Shamie

    Shamie Senior Member

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    If they are such good athletes, why do so many get run over by cars. :confused: You almost never see a rabbit killed by a car, but plenty of squirrels.


    I hope the vinyl siding on my house won't sufficient for them to get a decent grip. The house I mentioned yesterday, had a stucco first floor.


    I heard zero mice last night. Nevertheless, I am still putting up traps on Saturday. I didn't know mice could climb either. Maybe without bushes adjacent to my house, they won't be able to reach the attic.


    Running / walking today: .25; w-t-d: 7.54; m-t-d: 79.35


    Steps yesterday: 15,352; 122 day average: 16,106 (goal to average 15,000+)

    Sleep: Weds / Thurs 6.30 (2.59 deep, 3.31 light)

    Day #55 - No Buy Year (2/1/19-1/31/20)

    Thurs - 3/28/19. back training; 5 treadmill (warm up before lifting). Sauna: 30. m-t-d workouts: 25/28. Workout was somewhat better than the last back training day on Sunday. Tomorrow I hope to train legs. Otherwise, I can think of nothing of interest to write today (though that hasn't stopped me many other days).

    Weds nutrition: calories: 3200

    Carbs: 378 48%
    Protein: 97 12%
    Fat: 143 40%
    Total: 100%
    sodium: 1827

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

    Seltzer Elite Member

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    Maybe they're more athletic than smart. :lol:

    Glad the workout went well.
     
  7. Shamie

    Shamie Senior Member

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    Thank you. I agree, squirrels must not be too bright. Yesterday, I am driving to the gym at a little before 5:00 am, and 2 deer just leisurely walk in front of my car. They didn't even seem to care I was there. If I was going faster, I would have hit one or both.:scared: That is my main concern in driving a small car, hitting a deer.


    Running / walking today: .29; w-t-d: 7.83; m-t-d: 79.64


    Steps yesterday: 7,884; 123 day average: 16,039 (goal to average 15,000+)

    Sleep: Thurs / Friday 7.53 (2.44 deep, 5.09 light)

    Day #56 - No Buy Year (2/1/19-1/31/20)

    Friday - 3/29/19. leg; ab training; 5 treadmill (warm up before lifting). Sauna: 30. m-t-d workouts: 26/29. Today, I had an excellent bus driver. Going to NYC, they have a bus lane once you reach Route 3. Where the bus gets on Route 3, it is a place where they merge from 3 directions to get into the bus lane, so there is usually a backup of 100 or more buses at the time I get there, causing a big delay. Today, the bus driver skips the bus lane, and takes the regular lanes with the cars and trucks. On Friday's, the regular lanes on Route 3 usually have no traffic, and I was in NYC about 30 minutes earlier than had he had waited for the bus lane. Normally, it is very frustrating to sit in this long line of buses, and watch the regular lanes free of traffic, while you are sitting in a bus not moving. I thanked the bus driver for skipping the bus lane, so he knows his effort is appreciated. Now that I am lifting more again, my daily steps have decreased. In March so far, I had less than 15K steps on 7 days this month, and 3 of the days were in this past week. Don't want to get below 16K average. I almost have 2 million steps (I hope to reach by the end of March), so I don't want to slack off now. Need to take a walk today at lunch time. I only have about 5K so far. TGIF.


    Thurs nutrition: calories: 3371

    Carbs: 377 45%
    Protein: 141 16%
    Fat: 139 37%
    Total: 99%
    sodium: 1559

    Believe you can, believe you can't, either way you are correct.
     
    #7867 Shamie, Mar 29, 2019
    Last edited: Mar 31, 2019
  8. Seltzer

    Seltzer Elite Member

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    Glad you didn't hit the deer. Living so close to a few hundred acres of woods I encounter a decent amount of deer in some unusual places and they can be totally oblivious to cars.

    Interesting observation about the bus lanes; I can understand such a scenario in the middle of the summer vacation period, but I find it odd that it's happening now.
     
  9. Shamie

    Shamie Senior Member

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    Going to the gym is a minefield of deer, they are moving mostly at very early morning, and dusk. A few weeks ago, there were 10 deer on my block alone.

    Many people now have the option to work at home, which they do on Friday's, or they take off on Friday's all year round. Friday is the only day I get a spot in the park & ride, it almost never gets filled up on Friday's. The other days, it is filled up before 7:00 am.
     
  10. Shamie

    Shamie Senior Member

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    Running / walking today: 5.49; w-t-d: 5.49; m-t-d: 85.13

    Steps yesterday: 16,910; 124 day average: 16,046 (goal to average 15,000+)

    Sleep: Friday / Saturday 7.55 (3.06 deep, 4.49 light)

    Day #57 - No Buy Year (2/1/19-1/31/20)

    Saturday - 3/30/19. chest training; 35 treadmill (before lifting); 40 treadmill (after lifting). Sauna: 30. m-t-d workouts: 27/30. Better chest training day than last week, but still weak. Tomorrow wraps up 2 months (1/6) of my "no buy year". So far so good, the only thing I bought not on the plan was Binaca (breath spray) a few times. Also, I did buy some clothing, but I had returned some clothing that I had bought in January, and the clothing bought in February (rugby shirt; socks) were less than the amount returned. So while it is a stretch, I still consider it within the boundaries of my "no buy year". I can buy food, gasoline & auto repairs, house repairs & improvements (including landscaping / gardening). My only other exceptions allowed are a new mattress & a new stove (though I probably won't be buying either this year). I just came back from Costco to pick up my 2 new pair of eyeglasses. My vision with them seems to be more crisp. Not easy being in Costco while in a "no buy year". I didn't really want to buy anything, and I could have bought food. I was tempted to buy the 4lb containers of Jelly Belly jelly beans :dreamy: (a favorite food), and Cliff bars, but probably the last thing in the world I need are multiple 4 pounds containers of jelly beans in my house.:nod: It seemed kind of stupid to wait on the long lines just to buy Cliff bars, so I left empty handed.


    Friday nutrition: calories: 3391

    Carbs: 404 48%
    Protein: 143 17%
    Fat: 137 36%
    Total: 101%
    sodium: 1049

    Believe you can, believe you can't, either way you are correct.
     
    #7870 Shamie, Mar 30, 2019
    Last edited: Mar 30, 2019
  11. macdiver

    macdiver Well-Known Member
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    Good job not buying anything at Costco.

    Mice are also good climbers and can scurry up walls especially brick and wood siding. I'm not sure about vinyl siding though. Do you know if you have squirrels ore mice in your attic?
     
  12. ianmez

    ianmez Well-Known Member

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    Returning from Costco buying nothing is impressive. I am usually unable to leave without spending $100.
     
  13. Shamie

    Shamie Senior Member

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    For me, the money is not the issue. In fact, I probably should be spending more money than I do. My issue is clutter. I have too much stuff, and I am someone who doesn't like to get rid of things until they are completely used :crazy:, and when you keep bringing things into the house, and not getting rid of things, it is a recipe for clutter, and I hate clutter.

    I didn't know mice were good climbers, I never found one on the kitchen counter or kitchen table. A few months ago, squirrels ate through my roof that is only about a year old near the vent, and were in the attic. They are very noisy, and easy to hear. Since I had the roof repaired, they have not been in the attic. Mice have much lighter foot steps, and I think that is what I have now, but I haven't heard anything in a few days. Hopefully now that there aren't any bushes adjacent to the house, they aren't able to reach the roof.

    Though no "no buy year" allows food, I don't want to substitute one problem of overbuying with overbuying food. I am watching myself to make sure that doesn't happen.


    Running / walking today: 5.03; w-t-d: 10.52; m-t-d: 90.16

    Steps yesterday: 17,724; 125 day average: 16,059 (goal to average 15,000+) (2,007,428 steps in 125 days)

    Sleep: Sat / Sun 5.37 (2.19 deep, 3.18 light)

    Day #58 - No Buy Year (2/1/19-1/31/20)

    Sun - 3/31/19. back; ab training; 65 treadmill (before lifting); 15 treadmill (after lifting) - all walking. Sauna: 30. m-t-d workouts: 28/31. Better back training day than Thursday, which is all you can ask. I have 13,700 steps so far today. It is raining out, so I am going to walk in the supermarket until I reach 16,000. Tomorrow probably only cardio (elliptical).


    Sat nutrition: calories: 3391

    Carbs: 401 48%
    Protein: 96 12%
    Fat: 164 44%
    Total: 104%
    sodium: 1448

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

    Shamie Senior Member

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    Running / walking today: .60; w-t-d: 11.12; m-t-d: .60

    Steps yesterday: 18,309; 126 day average: 16,069 (goal to average 15,000+)

    Sleep: Sun / Mon 7.23 (3.19 deep, 4.04 light)

    Day #59 - No Buy Year (2/1/19-1/31/20)

    Mon - 4/01/19. 60 elliptical; 10 treadmill (walking). Sauna: 30. m-t-d workouts: 1/1. Almost took a rest day. Woke up tired, and even though I don't like to take a rest day on the 1st of the month, I was going to. But I woke up at 4:00 am, and was wide awake, so with no possibility of going back to sleep, I went to the gym. Workout was good, and after I was glad I went. After the gym, where I go to park for my commute to NY, I open the back door to retrieve my backpack and coat, and I notice there is only one running shoe in my gym bag (I never zip it closed). So either I dropped one in the gym, or walking to my car. If it was dropped in the gym, they probably will have it tomorrow. It doesn't matter too much, they were on the old side, and I have another pair that I can wear. The pair I was wearing was a nice color blue, the replacement pair is a really bright florescent green, and I hate to wear them. I don't know what I was thinking when I bought them. :confused:


    Sun nutrition: calories: 3081

    Carbs: 385 50%
    Protein: 85 11%
    Fat: 133 39%
    Total: 100%
    sodium: 1338

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

    Shamie Senior Member

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    Running / walking today: .35; w-t-d: 11.47; m-t-d: .95

    Steps yesterday: 16,719; 127 day average: 16,074 (goal to average 15,000+)

    Sleep: Mon / Tues 5.21 (2.06 deep, 3.15 light)

    Day #60 - No Buy Year (2/1/19-1/31/20)

    Tues - 4/02/19. shoulders; triceps; abs; 6 treadmill (before lifting warm up). Sauna: 0. m-t-d workouts: 2/2. Sauna was closed for maintenance today. It should be no surprise how much time that takes up (30 minutes daily), but today I had what felt like a lot of extra time. I hope I am getting a benefit from spending so much time in the sauna, and it is just not a waste of time. Tomorrow I plan on cardio.

    Mon nutrition: calories: 3166

    Carbs: 397 50%
    Protein: 85 11%
    Fat: 135 38%
    Total: 99%
    sodium: 1320

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

    Shamie Senior Member

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    Running / walking today: 5.35; w-t-d: 16.82; m-t-d: 6.30

    Steps yesterday: 16,459; 128 day average: 16,077 (goal to average 15,000+)

    Sleep: Tues / Weds: 6.42 (2.39 deep, 4.03 light)

    Day #61 - No Buy Year (2/1/19-1/31/20)

    Weds - 4/03/19. 65 treadmill (running slowly 3/4; walking 1/4). Sauna: 30. m-t-d workouts: 3/3. I was thinking of taking a rest day today, but I was curious if the sauna was working today. Tomorrow I plan on back training. All these years I have been lifting, I never heard the term "bro split", in referring to a lifting program, where you train each body part on a separate day. When they label things in fitness / nutrition "bro-science", it usually is meant negatively. But in this case, I like training separate body parts each day. It is a much more popular training method to combine different body parts on a single day, like legs / chest etc. I guess the reason is you end up training the body parts more than once a week, leading to better muscle growth. I think though, for someone my age, my body needs a week rest before training the same muscles again (the exception being back, which I train twice a week).

    Mon nutrition: calories: 3166

    Carbs: 373 47%
    Protein: 128 16%
    Fat: 126 36%
    Total: 99%
    sodium: 1388

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

    Shamie Senior Member

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    Running / walking today: .29; w-t-d: 17.11; m-t-d: 6.59

    Steps yesterday: 20,255; 129 day average: 16,110 (goal to average 15,000+)

    Sleep: Weds / Thurs: 6.33 (3.27 deep, 3.06 light)

    Day #62 - No Buy Year (2/01/19-1/31/20)

    Thurs - 4/04/19. back; abs; 5 treadmill (before lifting warm up). Sauna: 30. m-t-d workouts: 4/4. My house has been as quiet as a church mouse recently. But I claimed victory too early in my war with the mice. I go in the kitchen this morning, and while I am taking my vitamins, I start to hear the familiar scratch of the mouse under stove. I have no idea why they scratch the stove.:confused: Instead of my usual procrastination of putting it off until tonight or the weekend, I setup 2 traps before I left this morning with peanut butter, and when I come home, I hope to find a dead mouse (or two). Tomorrow I hope to train legs.

    Weds nutrition: calories: 4,298

    Carbs: 515 48%
    Protein: 144 13%
    Fat: 188 39%
    Total: 100%
    sodium: 3827

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

    ianmez Well-Known Member

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    Did you find your shoe?
     
  19. Shamie

    Shamie Senior Member

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    I am wearing them now. Thanks for the reminder. Thinking of your post, this morning I asked if the front desk if there was a blue running shoe in the lost & found, and it was there. It worked out well, since today it is going to rain, and I just had my leather dress shoes in my gym bag, and I try to avoid wearing them when it rains.


    Running / walking today: .34; w-t-d: 17.45; m-t-d: 6.93

    Steps yesterday: 9,679; 130 day average: 16,060 (goal to average 15,000+)

    Sleep: Thurs / Fri: not available.

    Day #63 - No Buy Year (2/01/19-1/31/20)

    Friday - 4/05/19. legs; abs; 6 treadmill (before lifting warm up). Sauna: 30. m-t-d workouts: 5/5. Mouse news: Get home from work, and mouse traps were there, without the peanut butter, and no dead mice. Not to give up, I set 2 more last night, and when I went into the kitchen this morning, there was a dead black mouse on the trap. It pays to think the opposite. Regarding the running shoe, I was thinking before I asked, there is no way they are going to have it. Walking to the kitchen this morning, I was thinking, I bet there is no mouse there, and the opposite happened in both cases. On the youtube videos, they tell you to wash the mouse trap (wearing gloves) before using it again. I discard it with the mouse. While it is a waste, they only cost about 55 cents each, and prefer not to deal with it. So far 2 blackish brown mice, 1 silver mouse, and now a black mouse. I hope that is it. I am having problems with the garmin vivoactive. It worked fine yesterday, until I left work. I swiped the screen, to see how many steps I had taken, and it would not move. I tried to shut it off, but it wouldn't let me. But it is recording steps, since I can see on the phone. It didn't record any sleep last night. I am charging it now, but I doubt that is the problem. Tomorrow I hope to train chest (& finalize my tax returns:(). TGIF.

    Thurs nutrition: calories: 3,747

    Carbs: 398 42%
    Protein: 146 16%
    Fat: 177 43%
    Total: 101%
    sodium: 3417

    Believe you can, believe you can't, either way you are correct.
     
    #7879 Shamie, Apr 5, 2019
    Last edited: Apr 5, 2019
  20. Seltzer

    Seltzer Elite Member

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    Glad you found your shoe.
     

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