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

Steps

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







Thursday, April 13, 2017

Kaizen Day 3/4, Apr 12/13 2017

This post is part of my daily kaizen routine, this is day 3/4 of that routine


April 12th

Decided to take a workout break. Worked from home, a sandwich for lunch and pasta fagioli with Swiss Chard and String beans for dinner. Had some cashews as well as a kiwi and a couple of clementines


April 13th

Back to NYC today..that means getting up at 4 AM, walking to the tran station for 40 minutes catching the 5:20 train, then transferring to the 5:55 path to World Trade Center. I read about 30 pages of the book When Breath Becomes Air by Paul Kalanithi while on the NJ Transit train, I also listened to some podcasts while on the PATH train and while walking.

Stepped off the train, got out of the station and was greeted with a beautiful morning. Had to snap this picture and post it

A post shared by Denis Gobo (@denisgobo) on



I then walked to the New York Sports Club gym on Broad street and did chest, shoulders and triceps as part of my workout. I also did 24 minutes of cardio which burned a total of 275 calories


After the gym I went to the office. I brought my breakfast and lunch from home today. For breakfast I had yogurt with kiwi, banana, clementine and some almonds

By 8 AM I did 12,000 steps and 15 floors


For lunch I brought a sandwich with Gouda cheese, cherry tomatoes and spring mix salad

Did the reverse commute around 5 PM, arrived home at 7 PM. My wife make pasta with turkey meatballs, tomatoes and peas for us. After dinner I had a clementine and a kiwi

Total steps for the day: 24K
Floors climbed today: 19
Distance: 11 miles





Tuesday, April 11, 2017

Kaizen Day 2, Apr 11 2017

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


Today I got up at 3:57 AM, whenever I go to NYC which is normally on Tuesday or Thursday, I set my alarm at 4 AM. I will wake up before the alarm goes off most of the time, this was true today as well

Coffee...


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 back and biceps as part of my workout. I also did 21 minutes of cardio which burned a total of 250 calories

After the gym I went to the office. I brought my breakfast and lunch from home today. For breakfast I had yogurt with fresh strawberries and a clementine




At lunch time I had dinner left overs from the night before, pasta with farm raised ground beef and cauliflower


Going home I did the exact opposite from the morning (makes sense ..how else would I end up home?)

My wife made pasta fagioli with swiss chard, I had that for dinner. As dessert I had 1 clementine and 1 kiwi


Here are also the steps and floors for today,  a little over 25 K steps and I climbed 17 floors... not bad



You are probably thinking what I do while doing all this walking... the answer is simple..I listen to podcasts. Some of the podcasts I listen to at 2X speed, this is always true for the Joe Rogan podcast

Here is what I listened to today

Started yesterday and finished today
Joe Rogan
#943. Moshe Kasher is a stand-up comedian, writer and actor. His new show “Problematic” premieres on...


Finished all these

.NET Rocks


Stuff you missed in history class


Trianulation 293


Tim Ferriss


Started
Joe Rogan
#944. Scott Eastwood is an actor and model, and is also in "The Fate of the Furious" releasing in theaters on April 14. 
Cameron Hanes is a bowhunting athlete, “training intensively each and every day to become the Ultimate Predator.”


That is all for today...next post will be tomorrow

Monday, April 10, 2017

Kaizen Day 1, Apr 10 2017

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

I started the day by getting up at 5:30. The night before I made a cold brew coffee, I added some half and half to this coffee and finished in about 25 minutes or so.

I ran for about 30 minutes and was back home around 6:45 AM. The run itself was pretty easy, I didn't go too fast probably 9 miles per hour or so.

After I cooled off a little, I took a quick shower. After the shower I made myself breakfast. Three eggs scrambled in coconut oil, a side of micro arugula and some cherry tomatoes. After breakfast I had two clementines.

I walked to the Princeton Junction train station for 40 minutes to hope on the van which takes me to work. I can take the bus from my home as well but it takes the same time more or less. I would have to walk to the other direction, wait on the bus and then the b us ride would be about 15 minutes or so, and then I would wait at the station for 15 minutes. I hardly ever take the bus, only when it rains really hard or is extremely warm (90 degrees and more)

I basically had another coffee at work as well as a green tea. No food but had lots of water

I left work at 5, hopped on the van back to the train station, and walked back home for 40 minutes

Dinner tonight was the following



What you can see in that picture is pasta with farm raised ground beef and cauliflower.

I had 2 clementines for dessert


Here is a pic of my steps for the day, it is a little more than that but I don’t always carry my phone with me


Adding some Kaizen to my life



I turned 47 this weekend and decided I should try to improve my life, after all I am getting older and want to be around when my kids grow up. I gained a little weight in the last 10 years, probably between 10 and 15 pounds or so. The best way for me to tackle this weight gain would be to use several small changes. Think of it as Kaizen, if you don’t know what Kaizen is, here is a small definition and the link to Wikipedia.

Kaizen (改善?), is Japanese word for "continuous improvement ". In business, kaizen refers to activities that continuously improve all functions and involve all employees from the CEO to the assembly line workers. It also applies to processes, such as purchasing and logistics, that cross organizational boundaries into the supply chain.[1] It has been applied in healthcare,[2] psychotherapy,[3] life-coaching, government, banking, and other industries.

By improving standardized programmes and processes, kaizen aims to eliminate waste (see lean manufacturing). Kaizen was first practiced in Japanese businesses after the Second World War, influenced in part by American business and quality-management teachers, and most notably as part of The Toyota Way. It has since spread throughout the world[4] and has been applied to environments outside of business and productivity.


The first thing I will do is document all the stuff I eat, I am doing this because if I eat any crap, I will need to document that, so it will force me to really think if I should have that bag of chips or handful of M&Ms today


I will also increase the times I do aerobic exercises

I will not skip my workout days (sometimes it is not my fault, NJ Transit does not always run on time you know) But if I skip a day, I should make it up on a non-workout day

Finally, I should start working on my flexibility, I should work on becoming more flexible, I got kind of stiff over the years



That is all for this post... the first daily post will go out tonight

Saturday, January 21, 2017

If you play FPL Fantasy Soccer, make sure to get the Better FPL extension

If you play Fantasy Premier League soccer/football, then you must get the Better FPL chrome extension.

Better FPL provides you with a set of options to improve your experience on fantasy.premierleague.com. Features such as upcoming fixtures with difficulty, expanded league view and options to disable things such as the confirmation dialog, that interrupts when you want to make a transfer, to name a few.

Here is what the team looks like without the extension



Here is what the team looks like with the extension


Now under each player you will see 5 colored boxes, these represent the difficulty for the next 5 games. Now you can better judge who to leave on the bench and who to field.

And here is what the standing look like without the extension


Adding the extension gives you a lot more, you get live points in the GW(L) columns, you can also see the captain and if that player has played any chips like bench boost, all out attack or triple captain. You can also see the transfer cost, transfers this week and how much money the person has in the bank


So do yourself a favor and add the Better FPL extension, you can get it here: https://chrome.google.com/webstore/detail/better-fpl/oimpiccgpkkjbdligdbcipdcjcklcglm?utm_source=chrome-app-launcher-info-dialog