Animal with Home Value

Powered by Cottage Cheese and Questionable Motivation Dixie and I headed out for a walk by ourselves today, and even though it was only about seven minutes, I really enjoyed it. The wind was blowing, but honestly, there’s way less snow here than in Edmonton — by a few feet, from the looks of it. It felt good to get outside for a bit and stretch the legs. My morning started off great, too. I ate well, which always sets the tone for the day. Alongside my usual yogurt, I had some 4% cottage cheese mixed with Udo’s oil and chia seeds. That combo just makes me feel grounded and energized. It’s such a simple meal, but it really does make my day feel better. What did you have for breakfast today? Hopefully you’re enjoying this warm weather as much as I am. I’m planning to take Dixie out again soon. I was thinking about going for a run, but decided a short walk would be better to ease into the rhythm first. Maybe later tonight I’ll head out for a proper run — if I do, I’ll add the stats to ...

Days before my severe back pain I was writing my new blog post for the exceedingly high exercise routine for me that I started…. 🏃‍♂️ Recent Blog Log: Movement, Meals & Mindset Day 1: Weighted Walk & Reflection Activity: 5.7 km walk with a 14 kg weight Stats: Distance, time, heart rate zones, power output tracked Reflection: Felt strong and grounded. Dixie’s pace kept things steady. Noticed how the weight shifted my stride and mindset—like carrying intention. Day 2: Strength & Clean Sweep Workout: Two weight sessions (68 minutes, 46 sets) Run: 5 km post-lift Recovery Ritual: Deep house cleaning—physical reset meets mental clarity Mood: Productive, proud, and ready for the next push Day 3: Macro Mastery & Meal Tracking Meal: 1000g cottage cheese, 150g chicken breast with spinach, 3 tbsp Udo’s Oil DHA Macros: 160.5g protein, 37g carbs, 66g fat (~1,384 kcal) Cholesterol: ~280 mg—mostly from lean sources, balanced by omega-3s Reflection: High...

  This morning I headed out with my Dad around 11 a.m. for a good walk. We covered about 4 km in an hour, taking our time and enjoying the fresh air. It felt great to share that time together, and later in the day I managed another walk with Bryan. Two walks in one day—both meaningful in their own way. I even took some time-lapse videos during each walk, which gave me a fun way to capture the changing scenery and the steady pace of our steps. By the end of the day, I was closing in on 10,000 steps, and I knew I’d easily pass that mark. Looking back over the week, I’ve managed to hit my walking goals on five out of seven days, which feels like real progress. Of course, Dixie was part of the adventure too. Between the walks with my dad and Bryan, and the time spent with her, I logged about 6 km today. She’s been loving the Chinook weather—warm air, soft ground, and plenty of places to explore. The only downside is the mud, which she seems to find without fail. When we got home, she w...

  The week's tasks entailed Clean oxygen is like I'm an aerospace engineering  💨 Clean Air on a Budget: Meet the Corsi-Rosenthal Box After an epic cleaning session indoors and out, I'm taking the pursuit of a healthy home to the next level! I just finished building my very own Corsi-Rosenthal Box (CR Box), a DIY air purifier designed to significantly improve indoor air quality for a fraction of the cost of commercial units. I'm hoping this will be a game-changer, especially for controlling pet dander, those pesky dust and dog mites, and general pet odor. The construction took about half an hour of focused effort (after waiting a week for all the parts to arrive), and I'm really proud of how it turned out. The best part? The total cost of the fan and high-efficiency filters is roughly one-third the price of my existing, single-filter Rabbit Air unit. It delivers similar powerful air cleaning capacity or I figure it's way better at doing the job without breaking ...

 After seven weeks of setbacks and recovery, I laced up with Dixie and reclaimed my rhythm—3.64 km of steady effort, heart in the aerobic zone, and a reminder that progress starts with showing up. This afternoon, Dixie and I laced up and headed out for a run while the daylight was still holding on. It felt so good to be back out there after a bit of a break, moving at our own pace and enjoying the fresh air together. There’s something about running with Dixie that makes the effort lighter—her energy and joy keep me motivated, even when I’m easing back into the rhythm. At first, I thought about pushing myself to five kilometers, but I remembered the back pain I’ve been dealing with and decided to listen to the advice of my AI fitness coach: don’t overdo it on the first run back. That reminder helped me focus on the joy of the moment instead of chasing distance. Sometimes the smartest choice is to start slow, and today proved that pacing myself was exactly what I needed. The run en...

From 1,000 intensity minutes to cautious recovery — using HRV , low‑impact training, and patience to restore VO₂ without re‑injury  I got back to work after a rough stretch of back pain that doubled my usual intensity minutes. At one point I was near 1,000 intensity minutes in a week just to get through the days, and that level of effort took a toll. For about three weeks I was managing pain with Motrin just to function, and it was a hard few weeks. Now that the pain has eased and I’m off Motrin, my weekly intensity minutes have come down to about 400 , which feels more sustainable. My HRV has shifted back into the green after spending time in orange and red, so recovery is finally catching up. That change alone feels like a win after pushing through so much stress. I largely stopped most activity through November while I focused on healing, and the break shows up in the numbers. My VO₂ max dropped from 44 to 39 , which is frustrating but not surprising after reduced training...

 Routes, Rentals, and Holiday as work, winter, resilience in Pay Snow, Shifts, and Small Victories Christmas party and long day Friday was a long one: I woke at 4 a.m. to get ready, stretch, and grab my coffee, and didn’t finally fall asleep until around 8 or 9 p.m. Even so, Kim and I made it to the company Christmas party. I was wiped by the time the awards rolled around, but I stayed for her and for the chance to be social for a few hours—she looked beautiful and carried the conversation while I rode out the day’s fatigue. Hours and holiday pay Lately I’ve been wrestling with my schedule and holiday pay . My Monday holiday pay disappeared in spring and summer, then reappeared in November, and now I’m missing a Wednesday right before another holiday. I’m eager to work hard and I want to be reliable, but it feels like I only get the pay restored when winter hits and other drivers can’t do the routes—like my benefits and pay are tied to everyone else’s misfortune. Saf...

 Another beautiful walk with the dog. plus 10 Celsius outside and its wonderful day I am here walking with my nephew and the dog for my birthday walk.  It's my cousins birthday today and we share a birthday together.  My brother got me my pants for work and a work shirt for my birthday.  The dog is on an adventure for sure.   I  got a principle to read more.  And write in my dog blog more often.  This morning i used my Tim's card to buy some coffee and English Homesytle sausage and biscuit  that i shared with my dog after i got home from work.  The dog was super happy with it.  Birthday weekend walks,  With my brother on Friday and walk with my nephew on Sunday, My birthday was on Sat. but I've been working all weekend  I have family dinner tonight.  I am excited for my birthday dinner with my In-laws.  Always nice to spend time with my brother In-law's family, nephews and niece.   I sort of bought...

  🎉 Celebrating 10 Years Together Last night was a beautiful celebration of a decade spent with Kim. We marked our 10-year anniversary with a cozy dinner at The Keg, where I indulged in a hearty 20 oz steak and Kim opted for a more modest 8 oz cut. It felt so good to get out together and enjoy a special evening. We kept things simple—just water to drink, with fresh bread and salad to start. The atmosphere was perfect, and I soaked in every moment of our time together. We’re incredibly grateful for our families, who made the night even more special. My parents generously gave us cash to enjoy our dinner, and Kim’s parents gifted us movie money so we could extend the celebration. Their thoughtfulness reminded us how lucky we are to be surrounded by love and support. Family and friends made it sweeter We were so blessed by our families: my parents gave us cash to enjoy the night and Kim’s parents sent money for a movie treat. Our friends even gifted us a 20% tip card for the meal...

 A Thanksgiving weekend of family meals, long walks, and reaching 86 books this year Bryan and I headed out for a walk after he returned from his sister’s Thanksgiving gathering, settling into a steady 30‑minute pace that carried us just under 2 km. The air was crisp with a light breeze, the kind of weather that makes movement feel effortless. I’ve always loved these cooler temperatures—my body doesn’t have to work as hard, and the transition from “easy mode” into a gentle warm‑up felt natural. Carrying 30 pounds with me added that extra layer of challenge, but it blended seamlessly into the rhythm of the walk. We paused at a park bench along the way, taking a moment to sit together before snapping a photo. That small break reminded me how these walks are as much about connection as they are about distance or weight carried. The combination of fresh air, conversation, and the grounding presence of the season made the outing feel restorative. It wasn’t just a walk—it was a reminder...

 The mental tug-of-war and the ritual of writing motivation into motion. Lines Before Laces Some mornings, motivation doesn’t come with the sunrise—it arrives in fragments. Today was one of those days. I sat down more times than I stood up, each attempt to lace my shoes interrupted by the gravity of comfort and the weight of hesitation. It took writing lines in a Word document—simple, stubborn affirmations—to coax myself into motion. Not poetic, not profound. Just necessary. Dixie and I finally made it out for a short run. My legs protested with sharp shin splints , a reminder that I hadn’t fueled properly—protein was missing, and my body knew it. I stretched mid-run, paused, breathed, and kept going. It wasn’t graceful, but it was real. And despite the discomfort, I found joy in the rhythm, in Dixie’s steady presence, and in the fact that I’d overcome the inertia. Funny how workdays make it easier. I say I’ll run, and I do. No mental tug-of-war, no negotiations with the couch. But...

  Frost , Hills, and a Chewed-Up Start October 6 greeted us with our first frost of the season—just a whisper of white across the grass, crisp enough to make the coffee taste richer and the walk feel sharper. Dixie and I took full advantage, clocking an hour through one of the few routes around here with real elevation gains. Not many places in Lethbridge or Medicine Hat offer hills worth mentioning, so when the land lifts and dips just enough to challenge the legs and lungs, it feels like a small triumph. Joe joined for the first leg, and two cups of black coffee later, the morning ritual felt complete. But nature giveth and nature gnaweth. Back at home, I discovered the mice had chewed through my windshield washer lines . The pump still hums with purpose, but only a few weak spurts make it to the glass—like a faucet with a cough. It’s a small annoyance, but one that reminds me how even the tiniest creatures can reroute our day. I’ll patch it up, of course, but part of me admire...

  Today was a full-body kind of day—the kind that leaves you feeling strong, clear-headed, and quietly proud. I started with two weight sessions totaling 68 minutes and 46 sets, pushing through each rep with focus and intention. My doctor recently recommended two to three strength workouts per week, and I’m already ahead of the curve. After the weights, Dixie and I hit the pavement for a 5 km run. She kept pace beautifully, and I could feel the rhythm of the day settling into my stride. The energy didn’t stop there. I rolled that momentum into a deep clean of the house—vacuuming the night before, then mopping floors, scrubbing toilets and sinks, and picking up scattered papers. There’s something grounding about tending to your space after tending to your body. It’s like syncing the inside with the outside, clearing clutter both physical and mental. I didn’t rush it; I moved with purpose, letting the satisfaction build with each task. I’m feeling good—really good. The doctor’s adv...