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

Breakfast eggs with spinach & ham + cherry tomatoes medley #breakfast #eggs #cherrytomatoes #spinach #homemade

A post shared by Denis Gobo (@denisgobo) on Apr 17, 2017 at 4:01am PDT

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

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

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

Breakfast after a run #breakfast #eggs #cornichons #salad #hotsauce

A post shared by Denis Gobo (@denisgobo) on Apr 14, 2017 at 4:14am PDT

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

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

WTC #manhattan #nyc #newyork #newyorkcity #wtc #worldtradecenter #mornings

A post shared by Denis Gobo (@denisgobo) on Apr 13, 2017 at 3:30am PDT

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

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

1431 Multi-tenant Apps Using cloudscribe with Joe Audette

Stuff you missed in history class

Three Nuclear Close Calls

Trianulation 293

Ron Gilbert - Thimbleweed Park

Tim Ferriss

Cory Booker — Street Fights, 10-Day Hunger Strikes, and Creative Problem-Solving

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

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