Smaller Living Spaces

Did you know that over 2 million Canadians live in condominiums? That number is likely to keep rising based on the unaffordable nature of single dwelling homes plus the lack of interest that younger people seem to have in being saddled with the chores of maintaining a house.

Census Metropolitan Area (CMA) in 2016

5 Reasons For Owning A Condo

Finances
Generally speaking, condos are less expensive than a single family dwelling, based on cost per square metre. Also, if you're renting and purchase a condo, your money will be going toward equity instead of into a landlords' pocket.

Amenities
Many condos buildings have pools and gyms attached, as well as grocery stores, pharmacies and other such services.

No Maintenance
No need to shovel snow or cut grass if you're living in a building that looks after the chores, plus if you need repairs to the exterior or common areas, the condo association will deal with those issues.

Security
If you're the type of person who is away a lot, there's less concern for the security of your living space when you live in a condo.  Things like the mail piling up and no lights on, grass not cut or snow not shovelled, vehicles not moved, and other such signs of absence is less of an issue in a condo.

Lower Insurance Costs  
Condo associations carry insurance for the building so owners need only get coverage for their own basic liability and contents, far less costly than that on a single family dwelling.

Speaking of insurance, many people don't realize that they are responsible for the liability with their own units as well as coverage for it's contents. BlueCircle offers a minimum $40,000 contents coverage for a very reasonable price, even more affordable when bundled with auto insurance.

Did you also know that Condo Boards/Associations can go after the owner of a condo unit for the deductible  associated with a loss in the building if it is determined that the damage was caused by something in that particular unit. Considering that many Condo Boards, in an effort to keep insurance premiums low, carry a fair bit of risk retention in the  form of high deductibles. That could mean deductibles ranging from $50,000 - $100,000. best to ensure that the previously mentioned personal condo insurance carry a condo deductible loss assessment clause.

One thing you do have to remember is that despite living in a condo, it is probable that your insurance company will have a basic time line requirement for someone to check your place and ensure everything is okay. Better safe than sorry, and at least your house sitter won't need to worry about shovelling snow or cutting grass! haha

Dymaxion

Even if you don't know anything about architecture, you've no doubt heard of the name Buckminister Fuller or are familiar with some of his work, as he was a prominent and influential U.S. architect who considered himself "an experiment, to find what a single individual could contribute to changing the world and benefiting all humanity".

"Science World" is a Buckminster Fuller-inspired geodesic dome designed by Expo 86 chief architect Bruno Freschi

Yes, when you see the iconic geodesic dome, you're looking at the brainchild of Buckminister Fuller. But, Fuller has many other contributions to the world, all covered by a philosophy that could be summed up with the word "Dymaxion".

Dymaxion is a term that was originally coined by Fuller in collaboration with wordsmith Waldo Warren, who had spent several days speaking and listening to Fuller discuss his ideas. As mentioned in the introductory paragraph, Fuller had a philosophy that he developed after experiencing an epiphany during some trying times in his earlier days.

During his darkest moments, contemplating suicide as a way to get money to support his family, Fuller said he found himself surrounded in a white glowing sphere and heard the words...

"From now on you need never await temporal attestation to your thought. You think the truth. You do not have the right to eliminate yourself. You do not belong to you. You belong to Universe. Your significance will remain forever obscure to you, but you may assume that you are fulfilling your role if you apply yourself to converting your experiences to the highest advantage of others"

Pretty deep stuff, and fairly specific in the sense that Fuller was destined to work on behalf of mankind, which he did indeed! His thought was to make affordable, sturdy, self sufficient homes that were manufactured off site and easily shipped and constructed. Considered one of the most cost effective designs ever, a two bedroom, 1100 sq. ft. home had a grey water recovery system to reduce water usage and was heated and cooled naturally. It was meant to be built of recycled material leftover from the war and had a relatively maintenance free exterior.

The first Dymaxion House built in Wichita Kansas looks somewhat like a Yurt

Nothing really unusual looking with the interior

Dymaxion House on display in Dearborn Michigan USA

Maybe the Dymaxion House was ahead of its' time, or maybe corporate America never wanted to have affordable housing that cut into their development and profit orientated building. Sadly, the concept never caught on and the prototype, shown in the photos above, is now on display at the Henry Ford Museum in Michigan. 

More Tips For Happy Adventuring In The Snow!

You've read the post "Winter Adventuring Anyone" and taken some tips about staying warma nd dry in order to enjoy your outdoor activity, so how about a few more ideas to make your day a fun one?

We previously discussed weather, clothing, hydration and other essentials to staying warm and dry, but there are several other aspects of being outdoors in Winter that should be considered if you want an enjoyable experience.

Six Items That Will Help You Enjoy A Winter Excursion

1. Wear proper sunglasses or goggles.
   
   By proper, I mean they need to be UV blocking and also wrap around you entire eye area, to prevent rays from coming in from the bottom and sides. Sun reflecting off snow can be extremely bright and unless you like the feeling of sand in your eyes, best to keep from getting snow blind. 



2. Wear Sunscreen.
   
   As mentioned in point one, sun reflecting on snow can be extremely bright and not only does this pose a potential issue to your eyes, you can also get sunburned quite easily. Slather on lots of sunscreen before departing and keep adding it on throughout the day, particularly if you're exerting yourself and perspiring.



3. Hand And Feet Warmers.
   
   It never hurts to have a few of those self starting, exothermic reaction warmers on hand (punny eh?), just in case your extremities start to get cold. Simply open the packet and expose them to air to get the reaction started and you'll have a hot little bag of "sand" in minutes. If you're concerned with waste, there's a variety of reusable types, like the click style gel bags, rechargeable electronic devices, or the lighter fluid fuelled catalytic type.



4. Pack A Pocket Chainsaw.
   
   Just like its' motorised counterpart, the pocket chainsaw can cut through wood in minutes and provide you with some dry fuel should you need to get a fire going to warm up. Essentially, it's a small chainsaw chain with strap handles on either end, with you providing the horsepower. The process may even help you get warm! haha



5. Fire Starter.
   
   You have fuel, so now you'll need to get things started. Carry a kit that includes some wax coated matches stored in a metal container, some chunks of fire starter paraffin wax, and a bit of kindling made from cedar shakes. Poof, you've got fire!



6. Store Your Water Bottle Upside Down.
   
   Water freezes from the top down. As long as your bottle has a well sealed screw tight lid you can store it in the inverted position and still be able to get a drink.

Winter activity is a lot of fun, and is generally a bit quieter and more relaxing, with the average person usually not willing to put themselves out there. if you're well prepared you'll have a great time!

Repost: Blue Monday Will Occur In Two Days

The third Monday of the new year is known as "Blue Monday", a day shortly after the Christmas and New Year's holidays where people feel particularly gloomy and sad, and that date will roll around in two days time.

It's called Blue Monday because of how many people feel after the big let down with the end of all teh holiday festivities, combined with having to return to work, all compounded by the arrival of the credit card bills associated with all of the Christmas spending.

The month of February is looming and the real weight of a few months of Winter weather and very short days are bearing down on you, including the drudgery of dealing with cold, snow and all of the related issues for the past few months. You're just getting a bit tired of it all, bundling up to go outside, shovelling snow, and scraping windshields. It's becoming tedious and your thoughts are mostly about how much longer it will be until Spring arrives and/or where you can escape to a nice vacation in a warm sunny spot.

Blue Monday and the following "February Blahs" are quite common with everyone and many people deal with it fairly well but to help you cope you may need some ideas.

5 Tips To Help Beat The Blahs

• Get outside and get some sunlight!
  
  It may be difficult to be outdoors when it's cold or if you have to be at work and there are limited hours of daylight, but having some sunshine is good for you. If you can't get natural daylight, try some simulated sunshine, like that which you can get from a 'light box'. 


• Exercise!
  
  Getting your body moving and create a bit of perspiration, getting your heart rate up and stimulating your body and mind.


• Watch your diet!
  
  Eating properly and avoiding junk food can help with overall health and wellness. As mentioned, lack of sunshine is tough on the body so try some liquid Vitamin D as a supplement.


• Get busy!
  
  Pick a hobby or volunteer somewhere and keep yourself busy and your mind occupied with something positive.


• Play music!
  
  Shut off the t.v. and play some tunes instead. Something that can be done as you work on that new hobby or craft.

Of course, there are more serious ramifications for some people and this can actually be classified as a medical condition which may include depression or Seasonal Affective Disorder (S.A.D.).

Some common signs of depression.

• An inability to function normally in everyday life


• An inability to enjoy activities you once loved


• Lethargy, fatigue and the feeling that doing things takes a lot of energy


• Persistent sadness, including fits of crying uncontrollably or easily, and the feeling of emptiness and anxiety


• Feeling blue or sad for extended periods of time


• Feelings of worthlessness, self blame or lack of self esteem


• Sleeping more than usual or not sleeping at all


• Unusual weight loss or gain, excessive eating or appetite loss


• Difficulty concentrating


• Pessimism and feelings of hopelessness


• Body pains, aches, cramps, headaches and digestive problems


• Irritability and restlessness


• Suicidal thoughts, thoughts of dying or attempting suicide

If you're experiencing any of these types of symptoms or notice these in a family member or friend, please seek immediate professional help.

The Canadain Mental Health Association has some serious advice and can help direct you to the right people in your area to get you started on a path to wellness.

Also check out the Calgary Health Region for additional advice and services.

Depression can be treated and there is no need for anyone to suffer or feel alone, so please reach out and seek professional help.

How Are Those Resolutions Going?

So, you've committed to getting fitter and losing some weight as part of your New Year's resolution but now there are so many questions about how you're going to make it happen. 

Whether you bought a membership at the gym, signed up for a boot camp, or bought some workout gear to use at home, you may wonder about some of the key elements of establishing a good, solid fitness routine.

9 Of The Most Frequently Asked Questions About Developing A Proper Fitness Regime. 

How often should I work out?

I go by the theory that doing something every day is good, but that doesn't mean it has to be something strenuous either. A boot camp style work out one day, ride your bicycle to work one day, take the dog out for a walk, just get out and move that body.

Of course, only you know your own level of fitness and can judge what is best for you personally. If  not and you're a total newbie or have medical issues, you certainly should see a doctor first and get some professional advise on what is and isn't best for you and your body.

Ideally, you want to get your heart rate up to a specific level, and keep it up for a specific amount of time in order to get any benefit. Most fitness advocates suggest an aerobic work out 3 times a week for a total of 2.5 hours, increasing your target heart rate up to no less than 50% (as a newbie) and working your way in to the 85% range when you become fitter.

Check out this great link for calculating heart rates.

How long should I work out?

Again, this will all depend on your initial level of fitness and will change as your fitness level increases. One could use the Borg Rating System as a gauge...

The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998).

....or by using the target heart rate, as established in the chart in the provided link. Again, you will have to ultimately determine what is a reasonable amount of time based on the advise from your doctor and your own judgement. Perhaps going back to the S.M.A.R.T. program and choosing something that is reasonable and attainable will be the the wisest choice.

When I first started, I did just that and chose a basic workout that seemed manageable. As mentioned, I had to adjust slightly and then made more adjustments as my level of fitness improved.

Based on the suggested 3 times a week for a total of 2.5 hours workout, logic would say that your sessions should last a minimum of 50 minutes per session.

Eventually you'll be like me and get to the point where you want to workout daily. In fact, it is so ingrained in me now that I actually feel agitated if my workout gets missed. By this stage you'll start to break your workouts into sessions, with some High Intensity, some Moderate Intensity and some Low Intensity. Rest days are important, so that low intensity workout might be the walk to the park with the dog, as mentioned previously.

Plan your workout schedule and it stands a better chance of being successful.

What is the best time of day to work out?

My answer to this is simple...when it's convenient and manageable! If you go by the premise that 'the only bad work out is the one you didn't do', then all you need to consider is that you go for a workout at whatever time works with your schedule, as long as you go!

No doubt there are plenty of theories on maximum benefits of working out in the morning or evenings or some other time, but again, what works best for you can only be determined by you.

What should I eat before and after a workout?

Obviously you don't want to be full and feeling bloated while working out, but you also need energy to get you through the session. It may take some experimentation to get the balance between the two right but, if you have time, try eating a small meal of  500-600 calories about 2-3 hours before hand. If not, something smaller like some fruit, 30-60 minutes before hand should work.

Carbs will help give you fuel to burn but you need a mixture of complex and simple ones to get a slow and steady release during the routine.

Try this great pre-workout snack...Whole wheat toast with peanut butter and sliced bananas, with a sprinkle of cinnamon. A combo of complex and simple carbs. Bananas help raise potassium levels that drop when you perspire a lot. The cinnamon helps stabilize blood sugar and improves your brain functions.

What about hydration and electrolytes?

Just like food is important to fuel your body for a workout, your body needs hydration to maintain its' function. You lose fluid through perspiration and your breath and need to be re-hydrating as you go, but having ample fluid in your system before you work out is just as essential.

• take in at least 500-600 ml of water in the one to two hour time period before your workout
• take in another 300-400 ml of water approx 15 minutes prior to starting 
• every 15 minutes during the workout, take in 300-400 ml
• those who perspire more need to increase intake

Water lubricates your entire body and is critical to the chemical reactions created by exercise. reactions can be slowed, as well as recovery. Dehydration can cause dizziness, lethargy and cramping. 

As for electrolytes found in sports drinks, the average person who works out for approximately an hour can get what they need just by drinking water.

What about soreness and the next workout?

I find that a light workout that helps get the blood flowing and increases circulation definitely helps sore and cramped muscles, as long as that's all that is ailing you and you're not actually injured. A circulatory workout followed by a good stretch. I workout at the world class Repsol Centre in Calgary and after a workout like to alternatively use their steam room or hot tub, and cold tub for a bit of muscle flushing. Of course, this isn't everyone's cup of tea and you do need to be careful when participating in this type of activity

What is best, cardio or strength training?

I say that you need to do both and find some balance between them, as each has benefits. Certainly cardio usually burns fat faster and you are generally exercising one of the more important muscles in your body, that being your heart.

What is the best way to burn off fat?

As mentioned, cardio burns fat a bit faster, but either strength or cardio training, complimented by a proper diet and adequate sleep will do the trick.

Should I monitor my hear rate heart rate?

Going back to the point about getting checked by a physician before commencing a workout routine, they may be advise you to wear a heart rate monitor during your sessions. This may be a temporary requirement and there are other ways to determine if you're hitting an adequate workout level, such as the Borg method we also discussed earlier.

I occasionally wear my heart rate monitor, which is synced to my GPS watch, as a way to see how some of my runs and stair climbs compare to one another. It's also interesting to note how quickly I can get my heart rate down after peaking during a long stair climb or a sprint.

For additional thoughts and suggestions on an attainable workout routine, check out "S.M.A.R.T." and "Fat Is Your Friend (?)".

Winter Adventuring Anyone?

Winter is a great time to go out and explore the back country, but you do need to be well prepared, especially with how you'll be staying warm and dry.

Staying warm and dry is the key to any outdoor activity in Winter. It's amazing how a fun day, cross country skiing or snowshoeing, can turn sour when the suns goes down and the temperature drops. 

Tips For Enjoying Your Outdoor Winter Activity

• Check The Weather Before Going!
  
  Ensure you have a good understanding of what to expect for a weather pattern and always be ready for worst case scenarios. After all, they call them "forecasts" for a reason. Nothing is ever guaranteed when it comes to weather but it's best to use the tools available and better understand what's potentially happening with Mother Nature.



• Check The Avalanche Report When Venturing Into Mountainous Back Country!
  
  Your safety and that of your companions and fellow explorers while out in mountainous areas should be top priority. Prepare yourself by taking an avalanche safety course, like those offered by Yamnuska Mountain Adventures or Avalanche Canada . There are plenty of great places to ski and snowshoe that are low risk on the avalanche scale but if you are venturing into higher risk areas, carry avalanche safety gear. Knowing how to recognise avalanche risks and being prepared to deal with any involvement with one could save a life, maybe even your own.


• Wear Layers!
  
  If you dress in layers you can peel them off as you warm up from activity or if the sun gets hot when reflecting off the snow. Be sure to take off your layers sooner than later, before you get overheated. Damp or wet clothing that you remove, or which you'll still be wearing when peeling off a layer, will get cold quickly and make for some real discomfort, especially when you stop to rest.


• Avoid Cotton!
  
  Cotton clothing is terrible when it gets wet and does not dry quickly either. Technical gear and wool are the best materials for staying warm, even if damp, and they do dry faster. Wool does irritate some people but the good stuff, like Merino, is very fine and much easier to tolerate against your skin. You can also wear a thin, technical layer underneath the wool garment to lessen irritation. Added bonus for wool is that it is fire resistant, so you're less likely to get burn holes if you have a campfire.


• Stay Well Hydrated And Carry High Energy Food And Snacks!
  
  Exerting yourself during activity will dehydrate you and use a lot of energy. There's nothing fun about burning out while adventuring, so stay on top of your energy levels with plenty of pit stops for food and drink. 


• Pack Extra Clothing And A Spare Hat And Mitts!
  
  Having an additional layer or two in your backpack may add a bit of weight but you'll be happy to have it if the weather changes and you start getting cold. And, there's always a chance of losing your hat or one or both of your gloves or mitts when remove them if you get warm, or when you're on the move or when peeling off a layer, so having spares is a wise move.


• Keep Extra Boots And Clothing In Your Vehicle!
  
  You may end up getting wet and cold no matter what you do out there and returning to a change of clothes and footwear in your car will be a relief.

There's a saying that goes "there is no bad weather, just bad gear choices", so keep that in mind when preparing for your outdoor adventures!

Janus

Did you know that the month of January is named after the Roman god Janus and for good reason!

Janus is the god with two faces, one looking forward and one looking backward. He is the god of beginnings, transitions, gates, doors, passages, and endings.

Seems fitting that the month of January and the start of a new year would get its' name from this god.

Start Your New Year The S.M.A.R.T. Way!

The New Year is here and perhaps you've made, or are planning to make, some resolutions that will help improve your life, but can you make it happen? 

The concept of a fresh start is a great idea, where people can make changes or improvements in their lives that will give them a better future. Resolutions are a New Year's tradition for many people, but they're also something that may cause stress down the road. It's one thing to say you're going to do something or make changes, but it's another thing to stick with it for the long term.

Here's a few tips to help you stick with your resolutions and be successful with attaining your goals, all based on what is referred to as the SMART approach!

Specific: Your goal should be clear and specific. 

You could also substitute the words simple, sensible or significant for specific, but the essence is the same, you need to have something on which to focus your efforts or truly feel motivated to achieve. 

Consider the following when seeking to define your goal...

• what do I want to accomplish?
• why is this goal important?
• who is involved?
• where is it located?
• which resources or limits are involved?

Measurable: Once you have a goal, you need to be able to gauge progress.

Assessment will help you stay focused, meet deadlines and build excitement as you get closer to your objective.

Consider the following when defining measurement....

• how much?
• how many?
• how will I know when it's accomplished?

Attainable: Setting a goal that is actually manageable will avoid frustrations and enable success.

Your goal needs to be realistic and achievable to be successful, stretching your abilities but remaining possible.

Consider the following when determining if your goal is achievable...

• how can I accomplish this goal?
• how realistic is the goal, based on all the contributing factors and constraints?

Relevant: Ensure your goal is relevant to you and is in line with your other goals.

You are responsible for achieving your own goal and, although support and assistance are great, you need to be in control.

Consider the following when defining relevance....

• is it worthwhile?
• is it the right time?
• is it in line with our other needs and efforts?
• am I the right person to reach this goal?
• is the environment right for this moment?

Timely: Give yourself adequate time to achieve your goal

Every goal needs a deadline to focus upon and work toward. It also prevents every day tasks from taking priority over the long term plans.

Consider the following when looking at your time line...

• when?
• what can I accomplish in 6 months?
• what can be done in 6 weeks?
• what can be done today?

Summarize your SMART plan to reflect all of the previously discussed elements so that you have a clear and concise 'mission statement'.

e.g. Because I want to reduce my risk of having a heart attack which is in my family history , I will lose 4 pounds a month for the next 12 months, weighing myself once a week and writing the results in a journal to track my progress.

or

e.g. In the next 3 years I will sign up for and pass all the educational courses necessary to build my resume so that I am fully qualified to apply for a management position within my company.

Here are 5 tips to help you stay on track and be successful with your SMART plan.

1. Focus on one thing at a time. Concentrate on your number one priority and don’t set yourself up for frustration and failure with too many resolutions. . 
2. Take small steps. Taking smaller steps will not only keep you on track and focused but will help you feel a sense of accomplishment when they are completed.
3. Reward yourself for small success.  Give yourself a pat on the back and celebrate your accomplishments with each step gained.
4. Be kind to yourself. Life happens and you’re only human so don't get hung up on set backs. 
5. Create a support system. It’s easier to achieve a goal when you have support, though remembering that you and you alone are still responsible for success.

A Whole Year Gone By!!