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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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    Thank you. You too. It was a good deal on the TV, but I am not in the market for a TV. Especially that size, I think the rooms in my house are too small for a tv that large.

    Day #302 - No Buy Year (2/01/19-1/31/20)
    Day #32 - No Food Buy Month (started 10/29).

    Steps yesterday: 19,131; 333 day average: 13,623

    Sleep yesterday: 7.07 (deep:.24; light: 4.33; rem: 2.10)


    Sat -11/30/19. chest; ab training; 80 treadmill (65 before lifting; 15 after lifting - all together about 3/4 running slowly, 1/4 walking). Sauna: 30 minutes. m-t-d workouts: 28/30. I reached one goal, I reached 15K steps a day (including today) everyday in November. No food month was a success also. I did buy one banana, and (3) 2 liter bottles of diet Coke. That was my only food purchase for the entire month. The diet coke was for Thanksgiving. I went to my sister's house, and they didn't have a drop of soda in their house. :confused: I can't drink alcohol, since I take a medication (methotrexate), and no drinking of alcohol while on that drug is permitted. So what was I supposed to drink? I walked to a Walgreen's not far from their house, and bought Diet Coke. That was the least food I ever bought in a month. For the food, I am planning on continuing the "no food buy month", for at least until the end of December. The third goal of keeping calories under 3K, was a failure, since they probably will average about 3,250 after today. The extra 250 a day doesn't sound like a lot, but for 30 days that is 7,500 calories. But sad to say, it was an improvement over October. :o Usually I just weigh myself once a week, in December I am going to try weighing myself everyday. Maybe this will make me more disciplined in regards to calorie consumption.

    Mouse update: 1 dead mouse in the trap in the attic (a few days ago). I heard no noise after, so I am hoping that was the last. But I wouldn't bet on it.
    Friday nutrition: 3,396
    Carbs: 588 70%
    Protein: 62 7%
    Fat: 107 28%
    Total: 105%
    Sodium: 775
    Gluten free: 0 days

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

    Shamie Senior Member

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    Day #303 - No Buy Year (2/01/19-1/31/20)
    Day #33 - No Food Buy Month (started 10/29).

    Steps yesterday: 22,951; 334 day average: 13,623

    Sleep yesterday: 5.10 (deep:.00; light: 3.09; rem: 2.01)

    Sun -12/01/19. back training; 60 elliptical; 80 treadmill (65 before lifting; 15 after lifting - mostly walking). Sauna: 30 minutes. m-t-d workouts: 1/1. Somehow the activity tracker got messed up today. While I was on the elliptical I looked at the steps on the watch soon after I started, and the steps didn't show on the watch. I thought I would be able to see the step count on the phone, but no such luck. Somehow the settings got changed, after I was able to change the setting back to the way they were on the phone, but the steps on the elliptical were lost. The phone was in my locker while I was working out, and I had thought the settings for the watch can only be changed through the App on the phone, so it is mystery to me how the settings got changed. I was going to estimate 5K, since normally an hour on the elliptical is about 6K steps, but I reached 15K without the elliptical steps so I will leave those steps off. I was again at the gym forever today, cardio: 140 + sauna: 30 = 170 minutes, that is almost 3 hours, not including lifting. Most likely tomorrow will be a rest day, since it is snowing / raining, and the roads are supposed to be icy. Today I reached workout #300 for 2019 (yes, I track everything). It might be due to my accounting background, or maybe I have OCD.:nod: Reaching 300 is a goal, so now I can take the rest of the month off from working out.:lol:
    Saturday nutrition: 3,094
    Carbs: 384 50%
    Protein: 155 20%
    Fat: 115 33%
    Total: 103%
    Sodium: 1,925
    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 #304 - No Buy Year (2/01/19-1/31/20)
    Day #34 - No Food Buy Month (started 10/29).

    Steps yesterday: 15,186; 335 day average: 13,667 (corrected addition error)

    Sleep yesterday: (deep: ; light: ; rem: ) - not available, I took off watch to recharge, I didn't put it back on until this morning.

    Mon -12/02/19. rest day. m-t-d workouts: 1/2. I could have worked out today, since there was no snow accumulation, and I was up, but I had it in my mind already I was taking a rest day, so that is what I did. I think I needed the rest anyway. There is supposed to be some accumulation tonight, but I hope to workout tomorrow. Maybe there will be some snow shoveling tonight in my future. I walked to the bus stop from my house, and got to NYC early, and walked before I got to my office. I have about 7K steps now, and probably will accumulate another 3K by the end of the day. Nutrition started off poorly for the month. Now that I am now back to work, I will have less access to food during the day. Maybe that will help.

    Sun nutrition: 3,794
    Carbs: 430 45%
    Protein: 154 16%
    Fat: 173 41%
    Total: 102%
    Sodium: 1,785
    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 #305 - No Buy Year (2/01/19-1/31/20)
    Day #35 - No Food Buy Month (started 10/29).

    Steps yesterday: 10,262; 336 day average: 13,657

    Sleep yesterday: 6.22 (deep: 0.00; light: 4.26; rem: 1.56)

    Tues -12/03/19. shoulders; triceps; 10 treadmill (warm up before lifting). Sauna: 25 minutes. m-t-d workouts: 2/3. My step streak of 15K+ days of 31 days came to an end yesterday. My goal for December is to average at least 15K a day for the month. Didn't feel like working out this morning, I took the lesser of two evils, and lifted this morning. I actually had a pretty good workout, so I am glad I went. Even though I got to the gym slightly late, and spend 25 minutes in the sauna (5 more than planned), I drove to the park & ride, and there were spots. I suspected due to yesterday's bad weather, people might work from home, or they have days to use by the end of the year. On a normal day, all the spots are taken by 6:50 am, and I got there at 7:35. I thought I would get to NY about 20 minutes late today, but I was in my office by 8:50. Still can't get a good handle on my nutrition. I have been really hungry lately. Tomorrow - abbreviated chest training & cardio.

    Mon nutrition: 3,530
    Carbs: 313 35%
    Protein: 189 21%
    Fat: 180 46%
    Total: 102%
    Sodium: 2,251
    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 #306 - No Buy Year (2/01/19-1/31/20)
    Day #36 - No Food Buy Month (started 10/29).

    Steps yesterday: 16,113; 337 day average: 13,664

    Sleep yesterday: 4.26 (deep: .21; light: 3.04; rem: 1.01) (I think I slept about 2 hours more)

    Weds -12/04/19. chest; abs; 10 treadmill (warm up before lifting). Sauna: 25 minutes. m-t-d workouts: 3/4. I did 5 exercises, flat bench press, incline bench press, Freemotion machine fly, peck deck, incline chest press. More or less, 5 sets of 10. Abs 5 x 55 cable crunches (95lbs). Flat bench was weak today, other exercises were good. No cardio, except the 10 minute warm up. Tomorrow - back training.

    Tues nutrition: 3,114
    Carbs: 339 44%
    Protein: 161 21%
    Fat: 124 36%
    Total: 101%
    Sodium: 2,126
    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 #307 - No Buy Year (2/01/19-1/31/20)
    Day #37 - No Food Buy Month (started 10/29).

    Steps yesterday: 10,666; 338 day average: 13,655

    Sleep yesterday: 6.33 (deep: .14; light: 3.43; rem: 2.36)

    Thurs -12/05/19. back training; 10 treadmill (warm up before lifting). Sauna: 25 minutes. m-t-d workouts: 4/5. I did 9 exercises. Finally, I no longer do assisted chin ups. Don't need the assist anymore.:) Pull ups are a different story, since my grip is more of an issue, due to joint damage from arthritis. But I hope to be able do those non assisted eventually also. Again, when I woke up, I was thinking maybe I need a rest day more than a training day. I have to overcome that way of thinking, since I could think like that everyday, and never workout again. Off to a poor start with the steps. 2 days so far under 15K. November worked out well, it was my highest step month of the year, 530K steps, for comparison, October was 374K, and there was one additional day in October. I should have had the same goal as November, 15K per day, not to average 15K. At the end of the month, I probably will need to walk 30K a day just to average 15K the way things are going. Tomorrow - leg training.

    Weds nutrition: 3,254
    Carbs: 389 48%
    Protein: 161 20%
    Fat: 124 34%
    Total: 102%
    Sodium: 2,126
    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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    Congrats on the chin ups!
     

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