Sunday, April 23, 2017

Kaizen Day 12/13, Apr 21/22 2017

This post is part of my daily kaizen routine, this is day 12/13 of that routine

April 21

I worked from home today, mostly because we had a bunch of meetings, it doesn't make sense to go into the office just to dial into meetings

I woke up at 5, had my coffee and then rode my bike to the gym. I did a back, bicep and leg workout and the rode my back back home. I was back home by 7:30 AM

When I got home I started to make the bone broth, since this is a chicken bone broth, you don't need to have it simmer for 20 hours, 8-9 hours is all it needs.

Bone broth finished and stored in jars
I use the bone broth to drink hot on a cold winter day, I also use it as a base for soups and risotto

For dinner we had chicken with sweet potatoes and a salad. I saved the bones again and froze them. Once I have a decent number of bones I will make another bone broth

Total steps:  11,109
Total floors: 18
Total distance: 5.2 miles

April 22

Today I did a 4 mile run at the canal, started at 7 AM

For breakfast I had eggs, roasted peppers and an English muffin

Made some tomato sauce because my oldest son wanted pasta for lunch. I took out a quarter of the tomato sauce for him. I added some bone broth to the rest of the sauce blended it and turned it into delicious tomato soup.  I then made hot cheese sandwiches (paninis) to go with the soup for me and the two youngest kids... They gobbled it up in 2 minutes

For dinner we had burgers with sweet potato fries and a mixed green salad

I started to watch Warcraft..I stopped watching after 45 minutes, I like the main actor Travis Fimmel from the show Vikings but the movie was just very disappointing. I also never played Warcraft or World of Warcraft so maybe that had something to do with it. How did this movie get a 7 rating on IMBD?

I listened to Tim Ferriss podcast with Dorian Yates: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle that was really interesting.

Total steps:  15,607
Total floors: 13
Total distance: 6.8

Friday, April 21, 2017

Kaizen Day 11, Apr 20 2017

This post is part of my daily kaizen routine, this is day 11 of that routine

Woke up at 4 to go to New York City and the gym. This plan got derailed really fast, I had to log into work because there were some problems with the testing DB servers. It took about 90 minutes to get it all resolved,  because of that I didn't have time to go to the gym and make it to the office at a reasonable time.

I walked to the station, took the train to Newark Penn Station, from there I took the path to Worl Trade Center. I then walked to the office.

Had a sandwich from Le Pain for breakfast

At lunch time I got myself a Korean bi bim bap bowl

I decided to take a little walk after lunch since it was such a nice day. I walked around for 30 minutes or so and took some pictures.

Me having grown up in Amsterdam, I couldn't help myself, I had to take a picture of these beautiful tulips in new Amsterdam

This is a pic looking over at Broad Street with Fraunces Tavern in the front, you can see the office building I work in in the back ground

Here is a short part about Fraunces Tavern from Wikipedia 

Fraunces Tavern is a landmark museum and restaurant in New York City, situated at 54 Pearl Street at the corner of Broad Street. The location played a prominent role in history before, during and after the American Revolution, serving as a headquarters for George Washington, a venue for peace negotiations with the British, and housing federal offices in the Early Republic. It has been owned by Sons of the Revolution in the State of New York Inc. since 1904, which carried out a major conjectural reconstruction, and claim it is Manhattan's oldest surviving building. The museum interprets the building and its history, along with varied exhibitions of art and artifacts.[4] The tavern is a tourist site and a part of the American Whiskey Trail and the New York Freedom Trail

Left work around 5 PM, did the reverse commute from this morning

I had cabbage and potatoes with roasted chicken for dinner. I saved the chicken bones, I will use them to make a bone broth. For dessert I had 2 kiwis

I also noticed that I lost 5 pounds so far when I weighed myself this morning.

Below is an image of the steps, floors and distance

Wednesday, April 19, 2017

Kaizen Day 10, Apr 19 2017

This post is part of my daily kaizen routine, this is day 10 of that routine

Today I got up at 4:45, 15 minutes before the alarm was set to go off. I had a little bit of cold brew coffee and read some news. I left the house around 5:30 and biked to the gym. It is about 4 miles or so to the gym, this took me about 20-25 minutes.

While I was biking I stopped at the graveyard near St Paul's cathedral and I took the most beautiful sunrise

Princeton Graveyard Sunrise

 Isn't that beautiful? It makes getting up in the dark so much worth  it.

At the gym I did back and biceps. I then biked back home, this was a little faster because a large part is downhill

Ate some sunny side up eggs, had some homemade bread and cornichons and cherry tomatoes with it

Didn't really eat lunch today but had 10 or so peanuts and also 2 slices of homemade banana bread my wife made

Dinner was some kind of vegetable and bean stew...  it was pretty tasty. Also had spring mixed salad with a lemon and olive oil dressing

Since I worked from home today, I only did 10K steps and 13 floors

Tuesday, April 18, 2017

Kaizen Day 9, Apr 18 2017

This post is part of my daily kaizen routine, this is day 9 of that routine

Whenever I plan to go to the city I set my alarm to go off at 4 AM. I will always wake up by myself around 3:57 AM, the alarm will almost never go off while I am still sleeping. Today I woke up at 3:45 AM. I decided to get up...what is the point trying to get another 15 minutes of sleep in

I made myself a cold brew coffee the night before and I drank this between 4 and 4:30 AM

I left the house at 4:30 AM, walked to the train station, this took 40 minutes. I caught the 5:20 train, I read about 30 pages of the book When Breath Becomes Air by Paul Kalanithi . The train arrived at  Newark at 5:55 or so, got on the PATH train and arrived at the World Trade Center station around 6:20. I then walked to the New York Sports Club gym on Broad street and did push-ups, shoulders and triceps as part of my workout. I also did 20 minutes of cardio which burned a total of 226 calories

Got to the office and the view was wonderful, I decided to take a short video from the room where the pool table is. The view is pretty neat, you can see Brooklyn, Staten Island as well as the Freedom Tower

Here is the video in question
A post shared by Denis Gobo (@denisgobo) on

For breakfast I had yogurt with fruit

For lunch I had a burrito bowl from Chipotle
Burrito Bowl

Left the office at 4:30, finished the  book When Breath Becomes Air by Paul Kalanithi on the train. Walked home from the train station

In the image below, you can see the steps, floors and distance for the day


So far I have lost around 4 pounds, not too bad for 9 days, this will probably start to slow down soon

Monday, April 17, 2017

Kaizen Day 8, Apr 17 2017

This post is part of my daily kaizen routine, this is day 8 of that routine

Got up at 5:15, had my cold brew coffee, went for a run around 5:45. Did a longer run than usual today, I ran about 4 miles. The run was pretty easy and enjoyable, I listen to the this week in tech podcast while running

After the run I took a shower and made myself some breakfast. I had 2 eggs with spinach, a bit of ham from last night and some cherry tomatoes

Walked the 2.2 miles to the train station, listened to Pearl Jam rearviewmirror while walking

At work I only had an apple and an orange.

Walked the 2.2 miles back from the train station home. For dinner I had the same as last night since we made food for 2 days.

Was suffering from Delayed onset muscle soreness (DOMS) a little on my arms, must have hit them real good at the gym this Saturday

Today I did 20,907 steps, 4 floors and the total distance was 9.5 miles

Sunday, April 16, 2017

Kaizen Day 6/7, Apr 14/15 2017

This post is part of my daily kaizen routine, this is day 6/7 of that routine

April 14th

Didn't do too much on April 14th, did a workout at the gym, no cardio

Made myself some oatmeal for breakfast, I usually don't eat before going to the gym, but I had to wait till 12 to go to the gym so I decided to have breakfast before the gym for a change

Steps total for the day was 7,001 steps and 8 floors.

Had pasta with cauliflower and cherry tomatoes for lunch
Made peanut sauce from scratch for dinner, had that with chicken, wild rice and bok choy

Managed to finish the podcast S-Town (this podcast is done by the same people who did serial)

April 15th

Didn't go to the gym because of the holiday and I was busy with other things. I did manage to go for a quick 2.5 miles run in the morning.

Had a smoothie with yogurt, kiwi, blueberries and pineapple for breakfast

Didn't have lunch but did have an early dinner instead.. perhaps we can call this a drunch or linner?

We had baked ziti with sausage as well as ham in the oven. A side was a huge bowl of spring mix salad

Steps.floors/distance for today can be found in the picture below

Saturday, April 15, 2017

Kaizen Day 5, Apr 14 2017

This post is part of my daily kaizen routine, this is day 5 of that routine

Today I woke up around 5:30, I had my cold brew coffee, I then went for a run around 6:15. I ran for about 25 minutes or so. Got back to the house at 6:45, cooled off, took a shower and then went downstairs to make myself some breakfast

For breakfast I had the following

A post shared by Denis Gobo (@denisgobo) on

As you can see I had 3 eggs, some salad and also a couple of cornichons

After breakfast I walked the 2.2 miles to the train station to catch the van going to the office in New Jersey. I had a sandwich at work (roasted turkey) and also an apple and an orange

Since it is Good Friday, I left a little earlier today from work today, I caught the early van going back to the train station at 4:40. I then proceeded by walking the 2.2 miles home.

At home the kids wanted pizza, so we ordered some Pizza from Nomads in Princeton. As a side I made sauteed Kale with garlic

Had a clementine and a kiwi for dessert

Total steps for the day: 20.2K
Total floors climbed for the day: 4
Total distance for the day 9.9 miles