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

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

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

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).

https://en.wikipedia.org/wiki/Glasgow_Coma_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.

https://en.wikipedia.org/wiki/Rancho_Los_Amigos_Scale

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

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

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