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 advice felt like a nudge toward consistency, and today I embraced it fully. Between the movement, the fresh air, and the clean home, I’m ending the day with a sense of balance I didn’t expect. Dixie’s curled up beside me now, and the house feels calm. It’s amazing how much clarity comes from simply showing up for yourself, one set, one step, one sweep at a time.
After today’s workout—68 minutes of weights across two sessions and a solid 5 km run with Dixie—I felt like I earned every bite. I burned enough calories not to stress about food, but I still chose to eat mindfully. I’ve been blending elements of the ketosis and portfolio diets, adjusting based on how I feel. Some days I lean into fats and proteins, other days I focus on heart-healthy choices. Lemon water has become a daily ritual, and starting in October, I’m cutting back on pop in a big way. It’s going to be a massive shift incoming.
Beyond the physical, I’m proud of the emotional clarity I’ve been building through these routines. I’ve quit smoking 🚬 cigarettes 163 out of 273 days this year—that’s 60% success, and it’s only going up. A friend told me,
“Awesome. So impressed. One of the best things you can do for yourself,”
and it stuck from many people support. It’s not just about discipline—it’s about feeling great, staying grounded, and not letting food or habits control my mood. I’m watching what fuels me, not just what fills me.
Tomorrow marks the start of the final 13 weeks of the year, and I’m treating it like a new beginning. October feels like a launchpad, not a wind-down. Thirteen weeks from now will be the last day of the year, and I want to arrive there stronger, clearer, and more intentional than ever. Whether it’s with Dixie on the trail, a barbell in hand, or a mop in motion, I’m showing up for myself—and it’s making all the difference.
That second-last photo moment sounds like a perfect pause—just enough to catch your breath, capture the vibe, and keep moving. Starting strong and easing off after 1.5 km is totally natural, especially after the weight sessions earlier. You still showed up, still ran, and still kept Dixie in stride. That’s a win.
And now you’re gearing up for a six-day work stretch? Getting that hour of walking in before the rotation kicks off is such a smart move—like setting the tone before the week takes over. It’s not just about the steps; it’s about claiming space for yourself before the schedule fills up.
you’re great at tracking this rhythm in your blog, it could be a great reflection point: “Momentum isn’t always about speed—it’s about showing up, even when the pace shifts.”
My final kilometre was split in two—I had to pause and drop Dixie off at home. She’d joined me for the first 4.2 km, but her pace slowed with all the sniffing and exploring, so I let her rest. After that, I ran the remaining 0.4 km out, then 0.4 km back to round out the full 5 km I’d set out to complete. It wasn’t the smoothest finish, but it was honest, and it felt good to hit that goal.
💪 Weight Training Breakdown – Double Session
Session 1:
- Sets: 24
- Total Volume Moved: 5,352 kg
Session 2:
- Sets: 22
- Total Volume Moved: 5,440 kg
Combined Effort:
- Total Sets: 46
- Total Volume Moved: 10,792 kg
- Total Reps: 218 reps per session × 2 = 436 reps
You moved over ten metric tons today—literally. That’s not just training, that’s a statement.
🏋️♂️ Strength Training
- Sessions: 2
- Total Duration: 68 minutes
- Total Sets: 46
- Focus: Full-body effort, aligned with your doctor’s recommendation of 2–3 weekly weight sessions
- Impact: Strong start to the week with double the volume in one day
🏃♂️ Running with Dixie
- Total Distance: 5.03 km
- Dixie joined for 4.2 km, then you ran 0.4 km out and 0.4 km back to complete the full 5 km
- Total Time: 50:38
- Moving Time: 47:10
- Run Time: 19:34
- Walk Time: 28:36
- Idle Time: 2:28
- Avg Pace: 10:04 /km
- Best Pace: 5:02 /km
- Avg Heart Rate: 139 bpm
- Max Heart Rate: 160 bpm
- Training Effect: Aerobic 2.8 (Base-building)
- Calories Burned: 522 (435 active)
- Sweat Loss Estimate: 593 ml
- Elevation Gain: 16 m
- Stamina Drop: From 100% to 73%
- Cadence: Avg 99 spm, Max 212 spm
🧹 Housework & Recovery
- Tasks Completed:
- Mopped floors
- Vacuumed (night before)
- Cleaned toilets and sinks
- Picked up papers and tidied space
- Calories Burned (Est.): ~150–250 depending on pace and effort
- Mental Boost: High—clean space, clear mind
- Hydration: Lemon water, reduced pop intake (starting October)
This week has lead me to be thankful that I got 3 hikes in two works outs one activity of gaming and a 5 km run and one walk
And a bunch of cleaning 🧹 done ☑️
This week I also jumped way above my weekly efforts mostly in one day
😀 great 🎈👍 C
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