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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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    Day #268 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 15,599; 299 average: 13,266

    Sleep yesterday: (deep: 0.00; light: .; rem: .) - not available, watch fell off me when I was sleeping. I guess when you don't move at all, it thinks you are in deep sleep, so it showed 4.51 of deep sleep.:)

    Sunday - 10/27/19. back training; 80 minutes treadmill (35 before lifting; 45 after lifting total: 5.22 miles). Sauna: 30 minutes. m-t-d workouts: 24/27. I am a real slug when I don't go to the gym. I only had 422 steps when I got on the treadmill this morning. If I didn't go to the gym today, I probably would have ended up with less than 2K steps for the whole day. Before lifting, I ran 15 minutes, walked 20. After lifting, I walked all 45. I didn't intend to spend so much time on the treadmill, but I was raining hard outside, and was supposed to be raining until night time. At the time, I saw no other route to 15K steps today. They got that weather forecast wrong, since it is nice out now. At least I already have 16K steps. But it was torture spending so much time on the treadmill, especially the part after lifting. I eat pumpkin seeds virtually everyday. They are an excellent source of zinc. I didn't buy a pumpkin for Halloween, but this year they must have had perfect weather for growing pumpkins, they are nice and plump this year. I would buy one, but what would I do with it? It is too messy a procedure (for me) for removing the seeds.

    Friday nutrition: 4148
    Carbs: 521 50%
    Protein: 132 13%
    Fat: 185 40%
    Total: 103%
    Sodium: 2,839
    Gluten free: 0 days

    Saturday nutrition: 3388
    Carbs: 304 36%
    Protein: 196 20%
    Fat: 167 44%
    Total: 100%
    Sodium: 3,653
    Gluten free: 0 days

    Believe you can, believe you can't, either way you are correct.
     
    #8141 Shamie, Oct 27, 2019
    Last edited: Oct 27, 2019
  2. Shamie

    Shamie Senior Member

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    Steps yesterday: 16,369; 300 average: 13,276

    Sleep yesterday: (deep: 0.00; light: .; rem: .) - accidentally left my phone at home, will update later.

    Monday - 10/28/19. shoulders; triceps; abs; 30 minutes treadmill (before lifting - all walking 1.80 miles). Sauna: 30 minutes. m-t-d workouts: 25/28. I wanted to try overhead press at 90 lbs today, but felt weak today, so it will have to wait. Happy Monday.

    Sunday nutrition: will update later, don't have info with me.
    Carbs: %
    Protein: 13%
    Fat: %
    Total: %
    Sodium:
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #270 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 8,746; 301 average: 13,261

    Sleep yesterday: 6.43 (deep: 0.38; light: 2.55.; rem: 3.10)

    Tues - 10/29/19. 60 minutes elliptical. Sauna: 20 minutes. m-t-d workouts: 26/29. Slept through 2 alarms, woke up at 4:45 when I should be pulling out of my driveway. But I had put my gym bag into my car already, I was able to leave by 5:10, got to the gym at a little before 5:25 am, and had time for an hour of cardio. I didn't do a very good job of packing my gym bag, I put in 2 shoes from 2 different pair of shoes (both left shoes). I hated to wear my bright green running shoes for my commute, but I keep a pair of shoes in my office that I was able to change into.

    Sunday nutrition: 3098
    Carbs: 249 32%
    Protein: 202 26%
    Fat: 160 46%
    Total: 104%
    Sodium: 4389
    Gluten free: 0 days

    Monday nutrition: 3918
    Carbs: 301 31%
    Protein: 302 31%
    Fat: 185 43%
    Total: 105%
    Sodium: 6684
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #271 - No Buy Year (2/01/19-1/31/20)
    #1

    Steps yesterday: 15,080; 302 average: 13,267

    Sleep yesterday: 6.30 (deep: 0.32; light: 4.23; rem: 1.35)

    Weds - 10/30/19. chest (abbreviated); abs; 30 minutes treadmill (2.44 miles after lifting). Sauna: 20 minutes. m-t-d workouts: 27/30. Chest training was 3 exercises - flat, incline, decline bench press (5 or 6 sets of each). October being almost over, is so far my highest calorie month of the year, and the lowest # of steps of the year. Not a good recipe for losing fat. Today I already have 9K steps, so I should reach 15K today. Last night it was raining, so I walked around the mall where I park my car to accumulate about 3K steps. If I don't walk at lunchtime I might have to do the same again tonight. Tomorrow - leg training.

    Tues nutrition: 2797
    Carbs: 593 85%
    Protein: 40 6% :eek:
    Fat: 38 12%
    Total: 103%
    Sodium: 535
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #272 - No Buy Year (2/01/19-1/31/20)
    #2

    Steps yesterday: 18,576; 303 average: 13,285

    Sleep yesterday: 6.29 (deep: 0.24; light: 4.17; rem: 1.48)

    Thurs - 10/31/19. back training. Sauna: 20 minutes. m-t-d workouts: 28/31. Today because it is Halloween, I checked out the park & ride, and there were plenty of spots. Either a lot of people took off for the Halloween, or it is because it is raining today, many people now have flexible schedules and can work at home, so that might have been part of the reason also. Either way, I am glad I didn't have to walk from the mall parking lot to the park & ride in the rain. This Halloween, my goal is to eat no Halloween candy.:) No buy year is 9 months complete today. Still going good, but the hard part of the year is November and December. That time of year you get pounded by emails and advertisements for holiday shopping. The NYC marathon is this Sunday. Every year, when I go to work, I see many tourists who have marathon jackets etc, and can tell they are running. Not this year, I haven't seen one person yet. I might run in a 5K Saturday, a pre-marathon run. It runs from the United Nations to Central Park (via Fifth Avenue). I picked up my number yesterday. I think (though not sure) I can handle a 5K.:scared: But many times this year, I have registered for races, but have not run.

    Weds nutrition: 2969
    Carbs: 264 36%
    Protein: 157 21%
    Fat: 157 48%
    Total: 105%
    Sodium: 2295
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #273 - No Buy Year (2/01/19-1/31/20)
    #3

    Steps yesterday: 7,173; 304 average: 13,265

    Sleep yesterday: 7.20 (deep: 0.12; light: 4.09; rem: 2.59)

    Friday - 11/01/19. leg; ab training; treadmill (35 minutes walking after lifting). Sauna: 30 minutes. m-t-d workouts: 1/1. Today because I am off from work today, I had more time at the gym. Last week, there was some bad news in my office. Someone who worked there for about 6-7 years, who left about 1-2 years ago, committed suicide. She was only 37 years old. She lived in Westchester county in New York, and drove her car off a pier into the Hudson River. There were witnesses, who said it was intentional. It is sad, she left a daughter age 21, and a husband. She was a scrappy person, someone who got pregnant at 15, turned her life around, getting married, owning a home, graduating the FIT (Fashion Institute of Technology). While she was working where I work, she started a business in addition to working full time, quit her job to pursue that full time. If I had to guess in that office of all the people who would potentially commit suicide, she would have been at the bottom of the list. I guess you never know what is going on in someones mind.

    Thurs nutrition: 3499
    Carbs: 298 34%
    Protein: 205 28%
    Fat: 188 43%
    Total: 105%
    Sodium: 2505
    Gluten free: 0 days

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

    Seltzer Elite Member

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    Sorry to read about your former co-worker.
     
  8. macdiver

    macdiver Well-Known Member
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    Sorry about your coworker.

    While women are more likely to suffer from depression they are also more likely to get help while men have a much higher suicide rate because we don't get help. My PSA for the day.
     
  9. Shamie

    Shamie Senior Member

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    Thank you.

    I can see that. Thank you.


    Day #274 - No Buy Year (2/01/19-1/31/20)
    Day #4 - No Food Buy Month (started 10/29).

    Steps yesterday: 16,520; 305 average: 13,276

    Sleep yesterday: 7.08 (deep: 0.49; light: 3.54; rem: 2.25)

    Sat - 11/02/19. chest; abs, treadmill (30 before lifting; 15 after lifting 3.60 miles total). Sauna: 30 minutes. m-t-d workouts: 2/2. So not to ruin my streak of registering for races, and not going to the race, I had to skip this race today.:) I took a blood test this morning, so went to exercise later than usual. It was probably all in my mind, but I felt a bit weak from the blood test, so workout suffered. Also, it is 5:00 pm now, and I have only eaten 2 Brazil nuts, and 8 Starburst pieces.

    I have 3 goals for November:
    1. Walk a minimum of 15K steps each day in November. Last night, I had to walk about 7,000 steps in order to reach that goal. Today, I walked from my house to the blood test, and the 45 minutes on the treadmill, I already have 14,900. By the time I walk from Starbucks to my car, I will have 15K.
    2. No food purchases in November.
    3. I want to average 3K calories or less for November (90,000). It sounds easy, but November includes Thanksgiving.


    Friday nutrition: Don't have info with me.
    Carbs: %
    Protein: %
    Fat: %
    Total: %
    Sodium:
    Gluten free: 0 days

    Believe you can, believe you can't, either way you are correct.
     
    #8149 Shamie, Nov 2, 2019
    Last edited: Nov 3, 2019
  10. Shamie

    Shamie Senior Member

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    Day #275 - No Buy Year (2/01/19-1/31/20)
    Day #5 - No Food Buy Month (started 10/29).

    Steps yesterday: 17,883; 306 average: 13,291

    Sleep yesterday: 6.27 (deep: 0.16; light: 4.21; rem: 1.50) - I wonder if the watch accounts for the additional hour from the time change.

    Sun - 11/03/19. back; abs, treadmill (65 before lifting; 10 after lifting 5.80 miles total). Sauna: 30 minutes. m-t-d workouts: 3/3. Today when I got to the gym I was watching the NYC marathon coverage before it started. When I was done lifting, the elite runners already came in, both men and woman. I felt like I overdid it today at the gym. The 65 minutes cardio took a lot out of me before I started lifting. Tomorrow if I go to the gym, it will be just the elliptical. It is that time of the year to have to rake the leaves at my house. :( My driveway and lawn are overrun with leaves, my house looks like it is deserted. This year hasn't been a good year for the color of the leaves in my area. I have a Norway maple in front, some years the leaves turn bright yellow, not this year. Another Maple tree, sometimes turns a nice color of orange, not this year. It must have something to do with the temperature and / or the hydration. As soon as I get home, leaf raking is what I will be doing. I have 14,300 steps now, that should put me over 15K. Now that it gets dark early, there is less time.

    Mouse update - The mice have been off my radar, until last night. When I came home at night, there was a dead mouse in one of the traps I set in the actual house, not in the attic. Now I have to put additional traps down. Yesterday I watched a video, and they had a suggestion as to where to place the peanut butter on the trap (different area then I was placing it). Also, they suggested mixing a little cotton from a cotton swab, and put it on the other side of the trap (top part). They say the mice will go for the peanut butter, but the string from the cotton might get caught in their teeth, setting off the trap. I am going to try that on the ones I place today.

    Sat nutrition: 2718
    Carbs: 226 33%
    Protein: 161 24%
    Fat: 145 48%
    Total: 105%
    Sodium: 2639
    Gluten free: 0 days

    Friday nutrition: 2992
    Carbs: 291 39%
    Protein: 122 16%
    Fat: 161 48%
    Total: 103%
    Sodium: 1480
    Gluten free: 0 days

    Believe you can, believe you can't, either way you are correct.
     
    #8150 Shamie, Nov 3, 2019
    Last edited: Nov 3, 2019
  11. Shamie

    Shamie Senior Member

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    Day #276 - No Buy Year (2/01/19-1/31/20)
    Day #6 - No Food Buy Month (started 10/29).

    Steps yesterday: 22,115; 307 average: 13,309

    Sleep yesterday: 4.49 (deep: 0.23; light: 3.40; rem: .46)

    Sun - 11/03/19. 60 elliptical; 12 treadmill (1.05 miles). Sauna: 20 minutes. m-t-d workouts: 4/4. The Garmin watch shows the activity you are doing, or thinks you are doing, such as running, walking, climbing stairs etc. I look at it this morning, and it shows 45 minutes swimming. I am thinking, why does it show swimming (I didn't go swimming). Then I realized, when I was raking the leaves, the motion must have been similar to swimming. :) I also think that the steps yesterday were overstated due to the leaf raking. I might take this week off from lifting. My left shoulder feels kind of wonky. It doesn't hurt, just feels different than normal sometimes (like when putting on or taking off a shirt), I think it can use a rest. Maybe I will add a 2nd leg day this week instead, and do more cardio until next Monday.

    Sunday nutrition: 3,200
    Carbs: 285 22%
    Protein: 177 22%
    Fat: 166 47%
    Total: 105%
    Sodium: 2279
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #277 - No Buy Year (2/01/19-1/31/20)
    Day #7 - No Food Buy Month (started 10/29).

    Steps yesterday: 15,272; 308 average: 13,315

    Sleep yesterday: 7.14 (deep: 0.47; light: 5.06; rem: 1.21)

    Tues - 11/05/19. rest day. m-t-d workouts: 4/5. I woke up, and the thought of doing more cardio wasn't too appealing, so I decided on a rest day. I can use the rest day, the last rest day taken was on 10/17. But it will be hard to reach 15K steps today. Yesterday, I didn't walk at lunchtime, and I was short at the end of the night. I got off the bus at an earlier stop, so the walk to my car was longer. Tomorrow I probably will train legs. Nutrition has been improving, protein higher, carbs lower.

    Mon nutrition: 3,268
    Carbs: 258 32%
    Protein: 212 26%
    Fat: 169 47%
    Total: 105%
    Sodium: 3879
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #279 - No Buy Year (2/01/19-1/31/20)
    Day #9 - No Food Buy Month (started 10/29).

    Steps Tuesday: 15,548; 309 average: 13,322
    Steps yesterday: 15,994; 310 average: 13,331

    Sleep Weds: 9.30 (deep: 0.58; light: 5.43; rem: 2.49)
    Sleep yesterday: 4.10 (deep: 0.00; light: 4.10; rem: 3.08)

    Weds - 11/06/19. legs, 80 treadmill (65 before lifting; 15 after lifting 5.83 miles total). Sauna: 30 minutes. m-t-d workouts: 5/6. I was off from work on Wednesday, so I had more time than usual.

    Thurs - 11/07/19. 60 elliptical; 15 treadmill (1.25 miles). Sauna: 20 minutes. m-t-d workouts: 6/7. Tomorrow will be more cardio, then Saturday or Sunday I will do another leg day, and then go back to lifting (upper body) on Monday.

    Tues nutrition: 2,894
    Carbs: 339 47%
    Protein: 98 14%
    Fat: 123 38%
    Total: 99%
    Sodium: 1483
    Gluten free: 0 days

    Weds nutrition: 3,053
    Carbs: 388 51%
    Protein: 183 24%
    Fat: 98 29%
    Total: 103%
    Sodium: 2434
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #280 - No Buy Year (2/01/19-1/31/20)
    Day #10 - No Food Buy Month (started 10/29).

    Steps yesterday: 15,215; 311 day average: 13,337

    Sleep yesterday: 7.07 (deep: .57; light: 3.31; rem: 2.39)

    Friday - 11/08/19. 65 treadmill (5.17 miles). Sauna: 25 minutes. m-t-d workouts: 7/8. Tomorrow, more cardio.:( With this additional cardio I have been doing recently, I can feel my endurance is increasing (a little). But heart rate is still high when running, towards the end I was running at a a speed of 10 minutes per mile, and my heart rate was 172.:eek: I like it to stay in the high 120's to the mid 140's. Another benefit it has helped my step count, so far in November I have been over 15K each day. I already have 13K today from the running / walking at the gym. TGIF.

    Thurs nutrition: 2,999
    Carbs: 245 33%
    Protein: 182 24%
    Fat: 159 48%
    Total: 105%
    Sodium: 3268
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #281 - No Buy Year (2/01/19-1/31/20)
    Day #11 - No Food Buy Month (started 10/29).

    Steps yesterday: 15,938; 311 day average: 13,345

    Sleep yesterday: 3.01 (deep: .34; light: 1.17; rem: 1.10) totally incorrect; slept at least 8 hours.

    Sat - 11/09/19. 60 elliptical; 65 treadmill (4.52 miles - mostly walking, I ran 18 minutes / walked 42 - total 4.52 miles). Sauna: 30 minutes. m-t-d workouts: 8/9. A lot of cardio today, I already have over 20K steps. Tomorrow - leg day, and cardio will be some leaf raking. Happy Saturday.

    Friday nutrition: 3,101
    Carbs: 348 45%
    Protein: 150 19%
    Fat: 136 39%
    Total: 103%
    Sodium: 2091
    Gluten free: 0 days

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

    macdiver Well-Known Member
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    You are doing good with getting 15,000 steps each day so far.
     
  17. Shamie

    Shamie Senior Member

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    Thank you. The rest of the month starting Tuesday will be more challenging, since I am back to upper body lifting, so less time for cardio, and the weather for the middle of the week is not looking good.

    Day #282 - No Buy Year (2/01/19-1/31/20)
    Day #12 - No Food Buy Month (started 10/29).

    Steps yesterday: 21,240; 313 day average: 13,371

    Sleep yesterday: 7.56 (deep: .00; light: 5.00; rem: 2.56)

    Sun - 11/10/19. leg day, 80 treadmill (65 before lifting; 15 after lifting - all walking first 65, 10 minutes running, walking - total 5.30 miles). Sauna: 30 minutes. m-t-d workouts: 9/10. There was no path to 15K steps today, without spending time on the treadmill.:( Tomorrow is Veterans Day, and while my office is open, I took a vacation day. Tomorrow I am training shoulders / triceps. Happy Sunday.

    Sat nutrition: 3,301
    Carbs: 369 45%
    Protein: 143 17%
    Fat: 146 40%
    Total: 102%
    Sodium: 2281
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #283 - No Buy Year (2/01/19-1/31/20)
    Day #13 - No Food Buy Month (started 10/29).

    Steps yesterday: 16,719; 314 day average: 13,382

    Sleep yesterday: 4.18 (deep: 2.06; light: 2.12; rem: 0.00) incorrect - about 8 hours

    Mon - 11/11/19. shoulders; triceps; abs, 35 treadmill (35 before lifting, all walking - total 2.10 miles). Sauna: 30 minutes. m-t-d workouts: 10/11. Since I was off today, I didn't workout early like usual. I was about to leave to workout at about 9:00 am, but it was so nice out, the sun was shining, it was fairly warm, and no wind. In other words, perfect leaf raking weather. I didn't rake any leaves yesterday as planned. So before leaving, I raked and bagged leaves for about 3 hours. That alone, added about 10,500 steps. I think raking leave exaggerates the step count. I got a lot done, I did the front, the sides, and about 1/3 of the back yard. Unfortunately, there are plenty of leaves left on the trees still. I almost blew off working out, but decided I might as well since I had the time, but I was tired from raking the leaves. Therefore lifting was meh, but more productive than not going.

    Sun nutrition: 3,441
    Carbs: 563 54%
    Protein: 148 17%
    Fat: 133 35%
    Total: 106%
    Sodium: 1843
    Gluten free: 0 days

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

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