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