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Kaizen - Continuous Improvement

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

  1. macdiver

    macdiver Well-Known Member
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    It certainly has been a wet year. There are parts of my lawn I haven't been able to more because it is so we I left ruts with my mower.

    Hope your heel stops hurting.
     
  2. Shamie

    Shamie Senior Member

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    Interesting memory about that careless comment in the store. It's amazing what can impact us when we're young.

    It is amazing how the mind works.



    Nice job on exceeding your goal steps. Tomorrow is supposed to be cold and wet, not great conditions to travel into NYC for a run, especially if your heel is ailing.


    You are an excellent weather forecaster. :)


    It certainly has been a wet year. There are parts of my lawn I haven't been able to more because it is so we I left ruts with my mower.

    Hope your heel stops hurting.

    Heel feels better today. Thank you. A lot of rain this season. But at least it is not like the heavy rain they are getting in the South. I did cut the lawn on Saturday, so at least I was able to get that done.


    Running / walking Sunday: 6.14; w-t-d: 7.32; m-t-d: 21.34
    Running / walking today: .60; w-t-d: 7.92; m-t-d: 21.94

    Steps Saturday: 19,119 167 day average: 15,036 (goal to average at least: 15K steps a day).
    Steps Sunday: 17,507 168 day average: 15,051 (goal to average at least: 15K steps a day).

    Sleep: Sat / Sun: 7.05 (deep 2.54, light 4.11).
    Sleep: Sun / Mon: 6.27 (deep 2.54, light 3.33).

    Day #101 - No Buy Year (2/01/19-1/31/20)
    Day #07 - No Buy Food (5/06/19-6/14/19) - 40 day goal


    Sun - 5/12/19. chest, abs, 65 minutes treadmill (before lifting); 35 treadmill (after lifting). Sauna: 20 / cold shower / 15. m-t-d workouts: 11/12.

    Mon - 5/13/19. 60 elliptical; 10 minutes treadmill. Sauna: 30. m-t-d workouts: 12/13. Skipped race yesterday. I would have went (I like to believe) if it wasn't raining. Today will be a challenge to get 15K steps, I will need to stop in the mall after work for probably about 4K steps. I made it one week of no food buying, and now I am in the triple digits of my no buy year.


    Sat calories: 3516

    Carbs: 412 47%
    Protein: 150 17%
    Fat: 151 37%
    Total: 101%
    sodium: 2667 mg

    Sun calories: 3488

    Carbs: 446 51%
    Protein: 138 16%
    Fat: 135 35%
    Total: 102%
    sodium: 2737 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7942 Shamie, May 13, 2019
    Last edited: May 15, 2019
  3. Shamie

    Shamie Senior Member

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    Running / walking today: 00.00; w-t-d: 7.92; m-t-d: 21.94


    Steps yesterday: 15,499 169 day average: 15,054 (goal to average at least: 15K steps a day).


    Sleep: Sun / Mon: 7.43 (deep 4.12, light 3.31).

    Day #102 - No Buy Year (2/01/19-1/31/20)
    Day #08 - No Buy Food (5/06/19-6/14/19) - 40 day goal


    Tues - 5/14/19. rest day. m-t-d workouts: 12/14. I feel great getting the extra sleep today. I feel guilty when I take a rest day, but from what they write, recuperation is important also. I drove to the bus stop this morning.:o It is only about 1,200 steps from my house, but that didn't stop me. When I got to NY, I only had about 300 steps this morning. I took a walk before work in NY, and now have about 5,500 steps. I will walk at lunchtime (if it is not raining), and that should get me to about 10K. I am not walking into my front door today until I have 15K steps. Tomorrow, I hope to train shoulders.

    Mon calories: 3568

    Carbs: 418 47%
    Protein: 137 15%
    Fat: 157 40%
    Total: 102%
    sodium: 2287 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7943 Shamie, May 14, 2019
    Last edited: May 15, 2019
  4. ianmez

    ianmez Well-Known Member

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    Congrats on reaching the century mark on no buy days. My mom lives back east and she has mentioned that it's been unusually rainy this spring. Hope it eases up a little for you.
     
  5. Shamie

    Shamie Senior Member

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    Thank you. The rain is more annoying then anything else. Today is supposed to be sunny. Besides being rainy, it is colder than usual. My house has been between 57-58 the last 2 days. I am a tough landlord on myself, I keep the thermostat set at 55. I was just starting to enjoy walking around my house without a sweatshirt on after a long winter. :)


    Running / walking today: .34; w-t-d: 8.26; m-t-d: 22.28

    Steps yesterday: 16,787 170 day average: 15,064 (goal to average at least: 15K steps a day).

    Sleep: Tues / Weds: 7.04 (deep 3.23, light 3.41).

    Day #103 - No Buy Year (2/01/19-1/31/20)
    Day #09 - No Buy Food (5/06/19-6/14/19) - 40 day goal

    Weds - 5/15/19. shoulders; abs, 6 minutes treadmill (warm up before lifting). Sauna: 30 minutes. m-t-d workouts: 13/15. Yesterday it was raining at lunchtime, so I walked in Macy's for about an hour. When you are doing a no buy year, a store is not the best place to be. On a clearance rack, they had Champion Sweatshirts, the heavy grade kind, markdown to $15.00, from $50.00 (according to the tag). Usually in these clearance racks, they have size small, or XXXL. The four I see are XL (my size). In my old days, I would have bought it, probably one in black, and one in gray. After work, again it is raining, and I parked in the morning near my house, so there would be no mall walking after work. When I left work, it was raining, and I figured I would walk in Macy's again, and accumulate some steps, until I reach 15K. I go to the place to where they had the sweatshirts, thinking I can always return it if I bought it (I am weakening). But luckily, I didn't have to make that decision, since all 4 in XL were gone. Macy's in NY @ 34 th Street, you wouldn't think would be a good place for walking, since it is crowded usually (with tourists). But the upper floors, like furniture are deserted, and since it is a long store (one city block), it actually is a good place to walk. The people on the security camera are probably thinking, who is this demented person walking around and around our store.:crazy: Tomorrow - back training.

    Tues calories: 3458

    Carbs: 399 46%
    Protein: 156 18%
    Fat: 145 38%
    Total: 102%
    sodium: 3287 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7945 Shamie, May 15, 2019
    Last edited: May 16, 2019
  6. ianmez

    ianmez Well-Known Member

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    What a weird time we live in where the best use for a Macy's store is now as an empty place to walk. The one closest to our house has a big "closing sale" type banner on it, which is sad. But a few miles down the road is our Amazonian sprawl so you can literally see the cause and effect here.
     
  7. Shamie

    Shamie Senior Member

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    Even Macy's in NYC they have plans for reducing the size of the store. It is a huge store, it takes up an entire city block, and is about 9 or 10 floors. I believe that they are going to reduce the number of floors dedicated to retail, and turn the top part of the store into office space or some non retail use.

    Change happens. People like to buy things online, I don't see that changing anytime soon. The neighbor across the street from me, on recycling day, they have scores and scores of Amazon boxes in their recycling at the curb.


    Running / walking today: .00; w-t-d: 8.26; m-t-d: 22.28

    Steps yesterday: 15,431 171 day average: 15,066 (goal to average at least: 15K steps a day).

    Sleep: Weds / Thurs: 7.43 (deep 3.20, light 4.23).

    Day #104 - No Buy Year (2/01/19-1/31/20)
    Day #10 - No Buy Food (5/06/19-6/14/19) - 40 day goal

    Thurs - 5/16/19. rest day. m-t-d workouts: 13/16. Two rest days in one week.:scared: Woke up feeling exhausted, decided to take a rest day. But I have my gym bag in my car, so I could workout after work, but there is a 99% chance that won't happen. I am on a streak of 6 days in a row of steps over 15K, today will be a challenge for it to continue. Tomorrow leg or back training. I think I am going to end the 40 days of No Buy Food early, like on the weekend. I want to buy bananas, and maybe apples.:) I might just change the wording from "No Buy Food" to "Minimal Food Buy."

    Weds calories: 3320

    Carbs: 424 51%
    Protein: 114 14%
    Fat: 135 37%
    Total: 102%
    sodium: 2604 mg

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

    ianmez Well-Known Member

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    Buying fresh fruits and vegetables seems like a reasonable exception to me.
     
  9. Seltzer

    Seltzer Elite Member

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    Totally agree with Ianmez about the fruits and veggies. I'm all for fiscal discipline, but eating healthy foods is also important.
     
  10. Shamie

    Shamie Senior Member

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    Let's not go crazy, who said anything about vegetables. :lol:

    This no buy thing has nothing to do with money. I just have too much stuff (including food), and want to not have too much stuff.


    Running / walking today: .00; w-t-d: 8.26; m-t-d: 22.28

    Steps yesterday: 15,382 172 day average: 15,068 (goal to average at least: 15K steps a day).

    Sleep: Thurs / Friday: 4.38 (deep 1.36, light 3.02) - incorrect, slept about 2 hours more.

    Day #105 - No Buy Year (2/01/19-1/31/20)
    Day #11 - No Buy Food (5/06/19-6/14/19) - 40 day goal

    Friday - 5/17/19. legs; abs. Sauna: 30 minutes. m-t-d workouts: 14/17. I had a strong training day today, maybe I do need the extra rest from more rest days. :confused: I pretty much gained back all of the strength I lost from my 2 month break from lifting, except for bench press and squats. On squats I am getting close, but the bench press is my nemesis. :bang: TGIF.

    Thurs calories: 3102

    Carbs: 487 63%
    Protein: 81 11%
    Fat: 83 24%
    Total: 98%
    sodium: 2374 mg

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

    Shamie Senior Member

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    Running / walking today: 3.36; w-t-d: 3.36; m-t-d: 25.64

    Steps yesterday: 10,652 173 day average: 15,042 (goal to average at least: 15K steps a day).

    Sleep: Friday / Sat: 6.31 (deep 2.16, light 4.15)

    Day #106 - No Buy Year (2/01/19-1/31/20)
    Day #12 - No Buy Food (5/06/19-6/14/19) - 40 day goal

    Sat - 5/18/19. back training; 40 minutes treadmill (before lifting). Sauna: 22 min. / cold shower / 10 min. m-t-d workouts: 15/18. Today I ate some junk food. 2 Dunkin Donuts, and 2 slices of pizza. The donuts before lifting, and the pizza after. I should keep out of Dunkin Donuts, I went there just for coffee. When I go to Starbucks, the food there doesn't tempt me. My thinking in Dunkin Donuts, that the calories in donuts are not really that bad, most between 250-300 each (you would think more). I was just thinking early this morning, I better get my act together on nutrition. When I was just at the supermarket, I almost bought trail mix, where seems pretty healthy, but it is just a sneaky way for me to eat M&M's. Didn't go overboard food shopping this morning, bought bananas, apples, potatoes, part skim string cheese, diet soda. I never am sure if I consider string cheese healthy or not. Four pieces (4 ounces) are 280 calories, 4 grams carbs, 32 grams protein, 16 grams of fat, and 520 mg of sodium. Tomorrow chest training.

    Sat calories: 2936

    Carbs: 400 54%
    Protein: 127 17%
    Fat: 104 32%
    Total: 103%
    sodium: 2777 mg

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

    Shamie Senior Member

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    Running / walking today: 1.08; w-t-d: 4.44:scared:; m-t-d: 21.72

    Steps yesterday: 20,787 174 day average: 15,075 (goal to average at least: 15K steps a day).

    Sleep: Sat / Sun: 5.36 (deep 2.07; light 3.29)

    Day #107 - No Buy Year (2/01/19-1/31/20)
    Day #13 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Sun - 5/19/19. chest; ab training; 15 minutes treadmill (before lifting). Sauna: 30 min. / cold shower / 15 min. m-t-d workouts: 16/19. Good workout today, except like usual, flat bench press is weak. Nice weather today, feels like summer. I was 193 today, but I think that was mostly from the high salt content from yesterday. As I am finishing foods, and not replacing them, that is the end for some of them. No more PopTarts for me. :) I think that baked goods, especially the processed type (like Entenmann's baked goods) are the worst, unhealthiest things to eat. Most made with a lot of oil, butter (or worse margarine), sugar, wheat & salt, and have a lot of calories. After the PopTarts are gone, I have no cookies, crackers, pretzels, or baked goods of any type in my house. The challenge will be keeping it that way. Tomorrow cardio (or rest day).

    Sun calories: 3313

    Carbs: 451 55%
    Protein: 121 15%
    Fat: 107 29%
    Total: 99%
    sodium: 5374 mg

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

    Shamie Senior Member

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    Running / walking today: 2.00; w-t-d: 6.44; m-t-d: 23.72

    Steps yesterday: 8,154 175 day average: 15,036 (goal to average at least: 15K steps a day).

    Sleep: Sun / Mon: 4.26 (deep 1.16; light 3.10)

    Day #108 - No Buy Year (2/01/19-1/31/20)
    Day #14 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Mon - 5/20/19. 60 minutes elliptical; 25 minutes treadmill. Sauna: 20 min. m-t-d workouts: 17/20. I hope to fast today, except for coffee with milk. I feel bloated, and don't like the way I feel. Besides the excess calories yesterday, the last 2 days I had a lot of salt. I went to the rhematologist today before work, he took my blood pressure, and it was 130/60. Not bad considering the high sodium the last 2 days. But I don't know how accurate it is, he doesn't tell me to take my shirt off or roll up my sleeve, he takes it over the shirt. :confused: I asked him about it once, he said the shirt has no effect, but no other place I had it checked ever did it over the shirt. I was hoping for a spot in the park & ride, since I heard on the news more than once that millions are taking off today after watching the finale of the Game of Thrones last night (I have never seen one episode). Apparently that was fake news :), since there was not a spot to be found.

    Sun calories: 4278

    Carbs: 402 38%
    Protein: 221 21%
    Fat: 205 43%
    Total: 102%
    sodium: 4399 mg

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

    Seltzer Elite Member

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    Seems as if you're doing a fine job eliminating the unhealthy foods from your house. As for the BP, I don't ever recall having mine taken over my shirt.

    You and me must be some of the very few that didn't watch Game of Thrones; like you I've never seen a full episode.
     
  15. ianmez

    ianmez Well-Known Member

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    I watched the first seven (?) seasons of GOT and it just kind of sucks you in a like a spectacular, weird soap opera. I haven't mustered the enthusiasm for the last season yet.

    I admire your dedication to the no buy principle. I have the book you mentioned about a monk on reserve from the library and will listen to it sometime this summer. I feel much happier having gone through the Marie Kondo process and may evaluate things in our house again later this year.
     
  16. Shamie

    Shamie Senior Member

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    Thank you about the food. It is a slow process. I really should do what they do on tv shows, when the nutritionist comes to someones house, they take a big garbage bag, and dispose of food that the nutritionist considers unhealthy.

    After a certain point, it seems to overwhelming for me to catch up when they reached something like season 4 and I haven't even started, so I skip it.

    The no buy thing causes me some stress. Sort of like I am caged, I can't do what I want to do. Even if I don't want to do it, I don't like the feeling that I am forbidden had I wanted to do it.

    Running / walking today: .58; w-t-d: 7.02; m-t-d: 24.30

    Steps yesterday: 16,086 176 day average: 15,042 (goal to average at least: 15K steps a day).

    Sleep: Mon / Tues: 7.09 (deep 1.19; light 5.50)

    Day #109 - No Buy Year (2/01/19-1/31/20)
    Day #15 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Tues - 5/21/19. shoulders; triceps; 10 minutes treadmill (warm up before lifting). Sauna: 30 min. m-t-d workouts: 18/21. Sleep has been poor, 80% last night was light sleep, and I feel it today. I almost took a rest day today since I woke up tired, but pushed through it, and went to workout. I didn't fast yesterday, I came home starving from work. I am not fasting today either, but hopefully a day later in the week. Tomorrow cardio or a rest day.

    Mon calories: 3122

    Carbs: 297 38%
    Protein: 176 23%
    Fat: 140 40%
    Total: 101%
    sodium: 2684 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7956 Shamie, May 21, 2019
    Last edited: May 21, 2019
  17. ianmez

    ianmez Well-Known Member

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    It will be interesting to see how you feel after you have completed your challenges. There is part of me that likes the restraint of challenges like this--it's one reason veganism has appealed to me (although it's so much easier than not buying food or most consumer items!).
     
  18. Shamie

    Shamie Senior Member

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    I like the discipline also, but maybe combining the no shopping & adding no shopping for food was too much discipline for me.


    Running / walking today: 1.15; w-t-d: 8.17; m-t-d: 25.45

    Steps yesterday: 9,479 177 day average: 15,010 (goal to average at least: 15K steps a day).

    Sleep: Tues / Weds: 5.58 (deep 3.27; light 2.31)

    Day #110 - No Buy Year (2/01/19-1/31/20)
    Day #16 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Weds - 5/22/19. 60 elliptical; 15 treadmill. Sauna: 30 min. m-t-d workouts: 19/22. If I don't walk near 15K steps today, I will fall below 15K average. Today should be no problem, since I did cardio this morning, but the rest of the week will be a challenge. I am going to cut down on the time spent in the sauna during the week. I am leaving the gym too late, and traffic has been a nightmare all this week so far. I need to take an earlier bus. I got on the 7:48 am bus (which came at about 7:55), and stepped into my office slightly before 10:00 am. On the bus schedule, it shows arrival time to the bus station in NYC at 8:49. :lol:Tomorrow back training.

    Tues calories: 2956 (corrected)

    Carbs: 357 48%
    Protein: 128 17%
    Fat: 119 36%
    Total: 101%
    sodium: 1782 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7958 Shamie, May 22, 2019
    Last edited: May 23, 2019
  19. ianmez

    ianmez Well-Known Member

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    That is a long bus ride :blank:. Are you able to read or listen to something?
     
  20. Shamie

    Shamie Senior Member

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    Spent some time on my phone, but most of the time I was as asleep.


    Running / walking today: .28; w-t-d: 8.45; m-t-d: 25.73

    Steps yesterday: 15,289 178 day average: 15,012 (goal to average at least: 15K steps a day).

    Sleep: Weds / Thurs: 4.57 (deep 3.18; light 1.39)

    Day #111 - No Buy Year (2/01/19-1/31/20)
    Day #17 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Thurs - 5/23/19. back training; 5 minutes treadmill (warm up before lifting). Sauna: 25 min. m-t-d workouts: 20/23. Today, I got to the gym a little earlier than usual, and finished working out at 6:15, spent 25 minutes in the sauna, and was in my car by 7:15. I got on the 7:32 bus, and stepped into my office at 8:58. Even that was slow, but today it was raining, and that slows things down. I basically finished by about 15 minutes earlier than usual, so that is what I am going to have to do going forward. I had a good workout today, 6 exercises: t-bar row, seated row, lat pull down, high row, isolateral row, and chin ups. The rows 5x10, the lat pull down, 3x20, 2x15. The chin ups were first assisted: 1x25 with 35lbs, 2x25 30 lbs, 2x25 25 lbs, and 3x10 just my body weight, no assist. Hopefully at some point, I can end using the assist, and just do my body weight. Chin ups for me are better than pull ups, since I have joint damage from the psoriatic arthritis in the joints in my fingers (weak grip).

    Weds calories: 3256

    Carbs: 385 48%
    Protein: 144 18%
    Fat: 119 33%
    Total: 99%
    sodium: 2072 mg

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

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