Wednesday, May 24, 2017

Kaizen Day 41/42, May 22/23 2017

This post is part of my daily kaizen routine, this is day 41/42 of that routine


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

I worked from home today and I spent at least 5 hour on the phone in various meetings.

For breakfast I had eggs, asparagus and spring onions, I also had some bread

Lunch was a cheese sandwich

For dinner we had pasta with ground meat and cauliflower


May 22

Activity for the day
Total steps:  10,010
Total floors: 14
Total distance: 4.8  miles










May 23

Today I didn't do any workout, I did walk the 2.2 miles to the train station when going to work

Spent a good 3 hours on the phone today. I managed to beat my buddy Vlad again in 9 ball at work, he would say I had a lot of luck

For lunch I had a burrito and avocado

Dinner was lentil soup  made with my homemade chicken broth, we also added kale and some pasta to eat.

Had some blueberries, a peach and an apricot for dessert


Activity for the day
Total steps:  19,426
Total floors: 8
Total distance: 8.4  miles







Monday, May 22, 2017

Kaizen Day 41 May 21 2017


This post is part of my daily kaizen routine, this is day 41 of that routine



I decided not to go to the gym today. I got up at 5 AM, had my coffee and went for a 2 hour walk since nobody else gets up before 7 AM anyway

It was a beautiful today, a little nippy but nice and bright



Listened to the how stuff works podcast, the episode was about déjà vu

They also discussed something known as jamais vu , this has also been named "vuja de" and "véjà du"

From wikipedia
Jamais vu (from French, meaning "never seen") is a term in psychology which is used to describe any familiar situation which is not recognized by the observer.
Often described as the opposite of déjà vu, jamais vu involves a sense of eeriness and the observer's impression of seeing the situation for the first time, despite rationally knowing that he or she has been in the situation before. Jamais vu is more commonly explained as when a person momentarily does not recognize a word, person, or place that they already know. Jamais vu is sometimes associated with certain types of aphasia, amnesia, and epilepsy.
Theoretically, a jamais vu feeling in a sufferer of a delirious disorder or intoxication could result in a delirious explanation of it, such as in the Capgras delusion, in which the patient takes a known person for a false double or impostor.[37] If the impostor is himself, the clinical setting would be the same as the one described as depersonalisation, hence jamais vus of oneself or of the very "reality of reality", are termed depersonalisation (or surreality) feelings.

The feeling has been evoked through semantic satiation. Chris Moulin of the University of Leeds asked 95 volunteers to write the word "door" 30 times in 60 seconds. 68 percent of the subjects reported symptoms of jamais vu, with some beginning to doubt that "door" was a real word.[37]

I definitely had this happen to me where I would think a word sounded strange, I also had this happen with a person's name. I still remember the name, it was one of my mom's friend, she was named Mira


For breakfast I had some oatmeal with blueberries

I watched parts of a bunch of English Premier League games today, it was the final day and all games were played at the same time


For lunch I made a salad with red pepper, carrots, asparagus, spring salad, onion and kidney beans

Watched Real Madrid win the Spanish league.


For dinner I made some salsa, grilled some chicken, we also had chips and black beans and corn

For dessert I had a cookie and vanilla ice cream



Activity for the day

Total steps:  13,642
Total floors: 10
Total distance: 6.1  miles


Sunday, May 21, 2017

Kaizen Day 39/40, May 19/20 2017

This post is part of my daily kaizen routine, this is day 39/40 of that routine


May 19th

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



For breakfast I had some yogurt and fruit

Worked from home today, noticed it was bike to work day, since I biked home from the gym, I guess that counts.


Had a cheese sandwich for lunch

For dinner we grilled pork chops, string beans and sweet potatoes


Activity for the day
Total steps:  8,184
Total floors: 12
Total distance: 3.5  miles



May 20th



I woke up at 6, had my coffee and then rode my bike to the gym. I did a back, bicep and leg workout. I then rode my back back home. I was back home by 8:30 AM


Had some eggs with grated potatoes for breakfast

For lunch had some extra pasta that my kids made, pasta was with homemade tomato sauce and strin beans

For dinner we had burgers made from grass fed beef picked up from a farm nearby. With the burgers we had a spring mix salad, we picked this up at the farmers marker

Started to watch the The Wizard of Lies with my wife, a movie about the Bernie Madoff Ponzi scheme




Activity for the day
Total steps:  12,182
Total floors: 23
Total distance: 5.2  miles

Friday, May 19, 2017

Kaizen Day 37/38, May 17/18 2017

This post is part of my daily kaizen routine, this is day 37/38 of that routine


May 17th

Got out of bed ad 5:10 AM today, had my coffee and listened to some podcasts. Left the house around 5:45 AM and ran for about 40 minutes
Had some yogurt and fruit for breakfast. Walked the 2.2 miles to the train station and hopped on the shuttle to work

Had a cheese sandwich for lunch

For dinner we had pasta with bolognese sauce


Activity for the day
Total steps:  25,687
Total floors: 7
Total distance: 12.1 miles





May 18th

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 3:30 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 Born to Run by Bruce Springsteen . 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. It was a beautiful morning, here is a pic I took around 6:20




I then walked to the New York Sports Club gym on Broad street and did shoulders as part of my workout. I also did 24 minutes of cardio which burned a total of 301 calories





For lunch I had a Mediterranean rice bowl




Today it was 91 degrees fahrenheit or 31 degrees celcius, I am so glad I can wear shorts in the office. Meanwhile my team members from Denver had snow..crazy weather...


Dinner was meatless chili

Had also some ice cream for dessert

Activity for the day
Total steps:  24,465
Total floors: 21
Total distance: 12.8 miles

Wednesday, May 17, 2017

Kaizen Day 36 May 16 2017

This post is part of my daily kaizen routine, this is day 36 of that routine

Today I did not do any workout.  I walked the 2.2 miles to the train station, hopped on the van to get to the office



Today I learned

Gated check ins
We had a meeting today, we talked about builds and someone mentioned Gated Check-in
I had never heard of this term before today, so I went to look it up. I found it on the msdn site: TFS 2010 – An Introduction to Gated Check-in 
When this trigger is selected for a build definition, any check-in that is made to a file that is mapped in the associated workspace will trigger a verification build. If the build succeeds, the changes will be submitted to the repository. If the build fails, the changes are not allowed to be submitted and must be fixed and resubmitted.

Shaking the tree
This term I heard while listening to the dotnetrocks podcast  episode Enterprise Angular and Azure with John Papa

What that means is basically removing dead code from your project, any code that is not used is removed


I had an avocado and a burrito with cherry tomatoes  for lunch

On my walk home from the train station, I noticed a USPS truck that was broken down. Just as I was passing it, this tow truck showed up. I took a picture of it





Dinner was a bean soup made with chicken broth, string beans, zucchini, spinach and tomatoes.

Activity for the day

Total steps:  18,523
Total floors: 9
Total distance: 8.6  miles

Monday, May 15, 2017

Kaizen Day 35 May 15 2017


This post is part of my daily kaizen routine, this is day 35 of that routine


I woke up at 5, had my coffee and then rode my bike to the gym. I did a back, bicep and leg workout. Did push ups in sets of 20 between doing machine rows. I then rode my back back home. I was back home by 7:30 AM

For breakfast I had some yogurt and fruit

Worked from home today, dialed into a bunch of meetings and did some coding as well

Also kept an eye on the WannaCry worm that is infecting computers around the world. Most of theses computers are XP machines, pirated copies of windows as well as unpatched copies of windows 7 and up


You can track it yourself here: https://intel.malwaretech.com/pewpew.html Click on the blue connect button so it start animating.

It was interesting to see how security companies like FireEye all went up nicely in wake of this attack

I took a look at these companies

FEYE FireEye Inc
SYMC Symantec Corporation
CSCO Cisco Systems, Inc.
PFPT Proofpoint Inc
CHKP Check Point Software
SCWX Secureworks Corp
PANW Palo Alto Network
TMICY Trend Micro Inc. 

Here is the gain for today




Not bad, if you have some of these in your portfolio


For lunch I had some Cheddar cheese and tomatoes.


Dinner was a bean soup made with chicken broth, string beans, zucchini, spinach and tomatoes.

Dessert was a piece of banana bread



Activity for the day

Total steps:  10,972
Total floors: 21
Total distance: 5.2  miles






Kaizen Day 34, May 14 2017

This post is part of my daily kaizen routine, this is day 34 of that routine

Since it is Mother's Day, I decided not to go to the gym today. I got up at 4 AM, had my coffee and went for a 2 hour walk since nobody else gets up before 7 AM anyway

I snapped this pic, it's kind of cool, you can see the reflection of the moon in the canal


TIL
While listening to the stuff you should know podcast, I learned about 2 scales used to determine the severity of a coma, these 2 scales are

Glasgow Coma Scale (GCS)
Rancho Los Amigos Scale (RLAS)

Here is what wikipedia has to say about these 2 scales if you are interested in learning about them

Glasgow Coma Scale (GCS) is a neurological scale which aims to give a reliable and objective way of recording the conscious state of a person for initial as well as subsequent assessment. A patient is assessed against the criteria of the scale, and the resulting points give a patient score between 3 (indicating deep unconsciousness) and either 14 (original scale) or 15 (the more widely used modified or revised scale).



The Rancho Los Amigos Scale (RLAS), a.k.a. the Rancho Los Amigos Levels of Cognitive Functioning Scale (LOCF) or Rancho Scale, is a medical scale used to assess individuals after a closed head injury, including traumatic brain injury, based on cognitive and behavioural presentations as they emerge from coma.[1] It is named after the Rancho Los Amigos National Rehabilitation Center, located in Downey, California, United States in Los Angeles County.



I only knew 2 people who were in a coma, both of these people died within a week and both were family members


At the end of my walk, I had walked 12,000 steps and had climbed 15 floors



Back home when everyone was up, my oldest son made delicious omelettes with spring onions and Gruyère cheese, we also had bacon on the side

I cut up some fresh fruit and we also had this fruit salad



With sadness I saw that Feyenoord won the Dutch soccer title, Feyenoord has not won in 18 years. My team Ajax finished second, this means that they can enter Champions League qualifications via the 3rd round.  Ajax is also playing the Europa Cup Final against Manchester United
Here are the final standings

 

For dinner, we had grilled chicken, spring mix salad, sweet potatoes as well as yellow potatoes baked in the oven

My oldest son made chocolate chip cookies, I had two of those for dessert



Activity for the day

Total steps:  16,865
Total floors: 25
Total distance: 7.3 miles

Sunday, May 14, 2017

Kaizen Day 33, May 13 2017

This post is part of my daily kaizen routine, this is day 33 of that routine


It was a really crappy day today with lots of rain, I did not go for a run and didn't go to the gym either

For breakfast my daughter made some pancakes, I had 2 of those

I decided to use some of the chicken bones we had frozen to make a chicken bone broth. This bone broth will be used as a stock for a risotto which we will eat for dinner





After 8 hours, here is what it looked like when I put in in jars. I froze 3 jars and put 2 jars in the refrigerator to use this week






For lunch I had a chickpea/while bean salad with tomatoes, onions and spring mix lettuce


I also discovered a new podcast and started listening to it from episode 1: STEM-Talk
The most interesting people in the world of science and technology. STEM-Talk is an interview podcast show produced by the Florida Institute for Human and Machine Cognition, a not-for-profit research lab pioneering ground-breaking technologies aimed at leveraging and extending human cognition, perception, locomotion and resilience. Twice a month, we talk to groundbreaking scientists, engineers and technologists. Our interviews focus on the science that our subjects are engaged with, as well as their careers, motivations, education, and passions. Think of them as “profiles in science.” 

Dinner as mentioned before was risotto with peas, chicken and Parmigiano Reggiano cheese
Had a little bit of ice cream for dessert


Activity for the day

Total steps:  10,407
Total floors: 6
Total distance: 4.9 miles


Saturday, May 13, 2017

Kaizen Day 31/32, May 11/12 2017

This post is part of my daily kaizen routine, this is day 31/32 of that routine


May 11

Worked in NJ today, did the 2.2 mile walk to the train station.   No running or gym workouts today.

Had a sandwich for breakfast

Had General Tso's chicken for lunch

Walked a around while having meetings on the phone where I was mostly in listening mode

Walked the 2.2 miles back to home from the train station

For dinner, we had  turkey bolognese with string beans on the side


Activity for the day
Total steps:  18,432
Total floors: 6
Total distance: 9.5 miles






May 12

Got out of bed ad 5:10 AM today, had my coffee and listened to some podcasts. Left the house around 6:20 AM and ran for about 40 minutes. Midway my phone ran out of juice.... arghhhhh. It was kind of nice to run the way back with silence actually

Worked from home today

Had a cheese sandwich for lunch

For dinner, we had the same as last night since we made it for two days, we had  turkey bolognese with string beans on the side

Activity for the day
Total steps:  12,170
Total floors: 4
Total distance: 6 miles

Thursday, May 11, 2017

Kaizen Day 30, May 10 2017

This post is part of my daily kaizen routine, this is day 30 of that routine


I woke up at 4:30, had my coffee and then rode my bike to the gym. I did a chest, shoulder and tricep workout.  I then rode my back back home. I was back home by 7:00 AM. I went earlier to the gym today because I had to watch my daughter while my wife drove the youngest son to school because he had to go on a class trip.

For breakfast I had a couple of eggs and some bread


I worked from home, had a bunch of meetings and did a fair amount of troubleshooting. I took 1/2 a vacation day because I wanted to watch the Champions League semifinal between Real Madrid and Atletico Madrid


I watched the Build 2017 conference keynote, there were some interesting things shown, it was mostly focused on Azure

Watched the Real Madrid vs Atletico Madrid game. The first 20 minutes were insane, once Isco scored however Atletico faded away.  The final will be great: Juventus vs Real Madrid


Lunch was a burrito and some cabbage salad

For dinner, I had minestrone again

Dessert was some yogurt and blueberries

Activity for the day

Total steps:  8957
Total floors: 20
Total distance: 4.0 miles





Wednesday, May 10, 2017

Kaizen Day 29 May 9 2017



This post is part of my daily kaizen routine, this is day 29 of that routine


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


I listened to the triangulation podcast with author Daniel Suarez while biking to and from the gym
Daniel Suarez is the author of five books, including Daemon, Freedom(tm), and Influx. His latest book, Change Agent, depicts a near-future world where genetic editing technology has become commonplace. Daniel talks to Leo Laporte about how he writes, how biotech like CRISPR is poised to create the next industrial revolution, and what it will be like when your steak is grown in a vat instead of raised in a pen.
I read all Daniel Suarez's books so far, I loved Daemon and Freedom, will have to check out Change Agent

For breakfast I had a couple of eggs and some bread


I worked from home, had a bunch of meetings and did a fair amount of troubleshooting. I took 1/2 a vacation day because I wanted to watch the Champions League semifinal between Juventus and Monaco

Lunch was a burrito with some tomatoes

For dinner, I had a minestrone with beans

Dessert was some watermelon


Activity for the day

Total steps: 14,223
Total floors: 15

Total distance: 6.6  miles


Tuesday, May 9, 2017

Kaizen Day 28 May 8 2017

This post is part of my daily kaizen routine, this is day 28 of that routine


Got out of bed ad 5 AM today, had my coffee and listened to some podcasts. Left the house around 5:30 AM and ran for about 40 minutes. On the run I listened to the Tim Ferriss podcast episode: The Savant of Speed — Ryan Flaherty.  I noticed that the runs are getting easier than when I started, it is actually not that bad the last 2 minutes or so. I am thinking of either adding some distance or maybe running faster, not sure yet, I will give it a week or so,

Cooled down, took a shower, walked the 2.2 miles to the train station

At work I had a slice of pizza for lunch as well as an apple and an orange

Played 5 games of 9-ball at work, managed to beat my buddy Vlad 3-2, even though he lead by 2-0 and he also put in the 9 ball from the break in the first game. In the end, I had a little bit of luck and managed to win the last game,


Today I Learned
I finished the Ancient World podcast, I started to listen to a new podcast (new for me), this is the Stuff You Should Know podcast. I started all the way from the beginning, the first 20-30 podcasts are around 10 minutes each so I am blazing through it. So there was an interesting episode, I have never heard of this before, it is called Guerrilla Gardening
From wikipedia

Guerrilla gardening is the act of gardening on land that the gardeners do not have the legal rights to cultivate, such as abandoned sites, areas that are not being cared for, or private property. It encompasses a diverse range of people and motivations, ranging from gardeners who spill over their legal boundaries to gardeners with political influences who seek to provoke change by using guerrilla gardening as a form of protest or direct action. This practice has implications for land rights and land reform; aiming to promote re-consideration of land ownership in order to assign a new purpose or reclaim land that is perceived to be in neglect or misused.
The land that is guerrilla gardened is usually abandoned or perceived to be neglected by its legal owner. That land is used by guerrilla gardeners to raise plants, frequently focusing on food crops or plants intended for aesthetic purposes.

You can also check this site out if you want to see pictures and get more information http://guerrillagardening.org/


For dinner I had the same exact thing as yesterday: Italian Wedding Soup

For dessert I had some yogurt with fruit

Activity for the day

Total steps: 27,224
Total floors: 5
Total distance: 13.9  miles

Sunday, May 7, 2017

Kaizen Day 26/27, May 6/7 2017

This post is part of my daily kaizen routine, this is day 26/27 of that routine


May 6

Got out of bed ad 5:10 AM today, had my coffee and listened to some podcasts. Left the house around 6:20 AM and ran for about 40 minutes.

Had a combination of breakfast and lunch today around 11, I guess I can call it lunch, it was a cheese sandwich and some tomatoes


For dinner we had burgers, sweet potatoes and salad


Total steps:  20,038
Total floors: 4
Total distance: 10.2 miles




May 7

Went for a nice 2 hour walk between 5 AM and 7 AM. I shot this 4 minute video around Blair Hall in Princeton at the university



For breakfast I had some eggs, an English muffin and some tomatoes

For lunch, I had some rice, zucchini, onions and tomatoes. I added a little soy sauce and sambal oelek to give it some flavor and heat



Dinner tonight was Italian wedding soup.  Dessert was a little bit of ice cream


Total steps:  14,310
Total floors: 10
Total distance: 6.5 miles



Saturday, May 6, 2017

Kaizen Day 25, May 5 2017


This post is part of my daily kaizen routine, this is day 25 of that routine


I woke up at 5, had my coffee and then rode my bike to the gym. I did a chest, shoulder and tricep workout. During the workout I decided that between each set I would go up and down the stairs twice. By the time I was done with the workout I had climbed 56 floors.  I then rode my back back home. I was back home by 7:30 AM

For breakfast I had a couple of eggs and some bread

I worked from home, had a bunch of meetings and did a fair amount of troubleshooting

Before work I installed CTP 2 of SQL Server 2017, I checked out the new SELECT INTO FileGroup functionality and wrote a short post about it: SQL Server 2017: SELECT INTO File Group


I didn't eat lunch but I had some fruit and cheese during various times of the day

For dinner we made Mexican food since it was Cinco de Mayo. May 5th is also Bevrijdingsdag in the Netherlands. Bevrijdingsdag is celebrated each year on May the 5th to mark the end of the occupation by Nazi Germany during World War II.

For dessert I've been a bad boy and had cookies and cream ice cream...


My goal was to climb 100 floors, I ended up with climbing 101 floors. I did 45 of them at home, most of them were done during phone calls with work (backlog grooming, story closing and daily stand up)

Here is what the rest of the activity looks like

Total steps:  15,837
Total floors: 101
Total distance: 7.6 miles





Thursday, May 4, 2017

Kaizen Day 24, May 4 2017

This post is part of my daily kaizen routine, this is day 24 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 3:50 AM. I decided to get up...what is the point trying to get another 10 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 Born to Run by Bruce Springsteen . 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, biceps and legs as part of my workout.

I then walked to the office and snapped this picture below from the 33rd floor




For breakfast I had a burrito, avocado and cherry tomatoes



For lunch, I had something that wasn't too healthy, it was a buffalo chicken steak sandwich


On my way home I saw this cool vehicle at the New York Stock Exchange... I originally though it was a hummer. I is actually a Joint Light Tactical Vehicle

Joint Light Tactical Vehicle

Here is what wikipedia says about this vehicle


The Joint Light Tactical Vehicle (JLTV) is a United States military (specifically U.S. ArmyUSSOCOM, and U.S. Marine Corps) program to part-replace the Humvee[3] with a family of more survivable vehicles with greater pay load. The JLTV program was approved in 2006 to begin early studies.

On the train ride home I listened to Tim Ferriss podcast show:  Exploring Smart Drugs, Fasting, and Fat Loss — Dr. Rhonda Patrick

Walked the usual 2.2 miles from the train station home

For dinner I had leftovers from the day before, baked ziti, we also had salad

For dessert I had some pineapple and a kiwi


Here is what the activity looks like.... is that half a marathon?

Total steps:  27,498
Total floors: 46
Total distance: 13.1 miles





Looks like I need to tighten the belt by 1 hole any day now, my jeans are starting to get a little loose

Wednesday, May 3, 2017

Kaizen Day 23, May 3 2017


This post is part of my daily kaizen routine, this is day 23 of that routine


Today I didn't do any cardio or workout to the gym. I had to be home with the youngest kids while my wife had to drive the oldest kid to school to catch a bus to NYC as part of a class trip. He went to see the play School of Rock and also visited Radio City Music Hall

I decided to take the stairs every time I passed them as kind of a workout today


I did my usual 2.2 mile walk to the train station, I arrived with 20 minutes to spare , I walk around the train station. I noticed the lighting in the tunnel looked kind of cool, I took a picture and you can see what it looked like below




Tunnel at Princeton junction Train Station
At work whenever I went to use the restroomI decided to take the stairs down and then up again
The goal was to hit 50 floors for the day

I also decided to do a 24 hour fast, so dinner will be the first solid food I will have today. I had coffee with half and half but no solids


For dinner my wife made baked ziti and we had cauliflower on the side


At the end of the day I actually did 77 floors, not too bad at all. I noticed at least 4 people going up and down the stairs in the office around lunch time

Here is what the rest of the activity looks like

Total steps:  24,874
Total floors: 77
Total distance: 11.3