PEACEFUL RAINY SHABBAT~Self-Care 2026; Castle Rock-WA

Today dawned a rainy 48-degrees 💧, this morning 😒 Chilly, wet days call for a comforting & satisfying 😊 homestyle beef & cabbage meal 🍲 … I saw a beef-cabbage casserole the other day on FB - so, this morning, I altered the recipe some to fit my needs in my kitchen 😉: a slowcooker meal kinda fit the slo-mo 🐢 Day.

Supper underway around 8:30 AM.

While the rain fell outside Independence's 4 walls & supper's simmering scents filled our tiny home with delicious aroma, I warmed up with a workout designed to keep my body moving - with focus on improving circulation, agility, posture endurance, and strength-endurance 💪 benefits: I do love working my body to it's potential; so it moves smoothly through the days, for me 😁

With the weather being so damp and a little hard on my aging bones, I did a few warm-up exercises first - warm-up activities gradually increase the heart rate, helping seniors transition into a higher activity level. This gradual elevation is essential to prevent sudden spikes in heart rate during a workout, which could be risky for older individuals: Neck Rolls: Gently roll your neck in a circular motion, first clockwise and then counterclockwise. This exercise helps relieve neck stiffness and prepares the neck muscles for movement. Shoulder Circles: Rotate your shoulders in circular motions, first forward and then backward. This exercise improves shoulder mobility and reduces stiffness. Arm Swings: Swing your arms forward and backward in large motions. This exercise increases blood circulation to the arms and prepares the upper body for activities like reaching and lifting. Side Bends: Stand with feet shoulder-width apart and gently bend from side to side. This exercise prepares the core muscles for movement and reduces the risk of strains during activities that involve twisting or bending. These exercises are gentle and safe, making them suitable for seniors like the 69-year-old woman. They help to increase flexibility, reduce stiffness, and prepare the body for more intense physical activity. It is important to perform these exercises slowly and with proper form to avoid any potential injuries. Warm-up exercises for seniors should typically last around 5 to 10 minutes (about 1-2 minutes EA movement). This duration allows for adequate preparation without overexertion. The specific time may vary based on individual needs and the intensity of the planned workout.

The Darebee Winter Arc Workout is a total body strength workout workout is suitable for all fitness levels - designed to help you maintain strength and develop muscle tone. It utilizes dumbbells to trigger strength adaptations necessary for stronger muscles, tendons, and ligaments, enhancing power in movements. The workout includes a variety of exercises to build muscle, improve power, and boost endurance.

Muscles Worked.

Weights used today - 5-lb. first; then switched out for the 8-lb. to finish the second set (this is my routine, which may not work for others - if necessary, start with a 2-lb & bump up to a 3-lb. if that works for you, or start with a 3-lb, bumping up to a 5-lb.)

Alternate weights.

Exercise Form Examples follow below: Split Lunges~10-12 reps x2; Side Lunges~10-12 reps x2; Bicep Curls~10-12 reps x2; Arm Raises~6 reps x2; 1 Arm Bent-Over Rows~8-10 reps x2

Split Lunges w-Dumbbells: are safe for a 69-year-old woman to do with dumbbells, provided she is in good physical condition and has a stable environment. However, it is essential to consider her specific health and fitness level, as well as any potential concerns such as balance, coordination, or mobility issues; it is recommended that a 69-year-old woman with a history of balance issues or mobility concerns should consult with a healthcare provider before starting this exercise. Split lunges with dumbbells offer several benefits for a 69-year-old woman, including: targeting & strengthening key muscle groups such as the back, hips, and legs - which is crucial for preventing falls, making daily activities like walking, climbing stairs, or getting up from the floor easier. Weight-bearing exercises like lunges can increase bone mineral density, a critical defense against osteoporosis. Regular movement boosts energy, confidence, and mood, contributing to a better quality of life.~Aim for 10-12 reps, x2

Side Lunges w-Dumbbells: can be safe for a 69-year-old woman if she has the necessary strength and flexibility. However, it is crucial to ensure the woman has adequate strength in her legs and flexibility to perform side lunges safely. If necessary, use support like a chair or wall to improve balance and stability. Focus on maintaining proper form to avoid strain and injury. Stop immediately if painful discomfort occurs. Side lunges with dumbbells offer several benefits for a 69-year-old woman, targeting the quadriceps, hamstrings, glutes, and calves, which are essential for mobility and stability;  Side lunges stretch the hip flexors and hamstrings, improving flexibility. Side lunges mimic everyday movements like walking and climbing stairs, making them essential for maintaining daily activities. By challenging balance, this exercise helps improve balance and stability, crucial for preventing falls and maintaining independence. Incorporating side lunges with dumbbells into a regular fitness routine can significantly enhance the health and well-being of a senior, contributing to an active and fulfilling lifestyle.~Aim for 10-12 reps, x2

Alternate Bicep Curls w-Dumbbells: are safe for a 69-year-old woman to do. This exercise is a low-impact, joint-friendly movement that helps build strength in the biceps, forearms, and grip without overstraining the joints. It supports independence with daily tasks and enhances posture and arm endurance. The exercise is simple to perform and can be done seated or standing, depending on the individual's balance and comfort. It is recommended to start with lighter weights and gradually increase resistance for safe and steady strength development. Stop immediately if painful discomfort occurs.~Aim for 10-12 reps, x2

Lateral Raises w-Dumbbells: are safe for a 69-year-old woman to do. This exercise is recommended for seniors as it strengthens the shoulders and improves posture, which are crucial for maintaining upper body support for daily activities. It is important to perform this exercise with light weights to avoid unnecessary strain on the shoulder joint, which can become more vulnerable with age. Stop immediately if painful discomfort occurs. The key condition for safety is controlled movement and consistency, rather than maximum load.~Aim for 6 reps, x2

1 Arm Bent-Over Rows w-Dumbbells: can be safe for a 69-year-old woman if she follows proper form; it is crucial to maintain a neutral spine, keep the back straight, and avoid rounding or hunching. Using a controlled tempo for each repetition and focusing on squeezing the back muscles at the top of the movement are key to safety. Start with lighter weights (3-lb) and gradually increasing to a 5-lb dumbbell, as she gets stronger is also important. Stop immediately if painful discomfort occurs. The Bent-Over Rows with Dumbbells offer several benefits for a 69-year-old woman, including: targeting the latissimus dorsi, rhomboids, and trapezius, which are essential for pulling movements and overall upper body stability. The rowing motion can help improve posture and reduce the risk of back-related issues. Regularly performing bent-over rows can contribute to improved bone density, which is crucial for maintaining healthy bones. Engaging multiple muscle groups during the bent-over row can boost metabolism, aiding in weight management and overall health. These benefits make bent-over rows with dumbbells a valuable addition to a fitness routine for older adults, helping to maintain strength, improve posture, and support overall health.~Aim for 8-10 reps, x2

The newsfeeds coming across my laptop screen 💻 are not telling me anything new & the politicians are not behaving any differently than they have been since 2009 - when Hell was unleased on Americans by the devilish homosexual prez … crowned man-god of the demonrat party: islam 👺 breeds hate - it is a terrorist political agenda posing as a religion & now America 🗽 is under direct threat 😈 due to the obamanite sympathizers 😵‍💫🤯 that have joined with the socialist-communist agitators 🥴🤡 taking root in America's families, schools (elementary thru Universities), state churches (those with career pastors & government grant monies), America's military, local civil offices & media sources, & governing seats of high power.

Anyone with a functioning brain cell could have seen this mess coming.

🚨CRISIS: 3rd & 4th islamic Terror Attacks in U.S. in Just 12 Days, Democrats Blame “Islamophobia”: 

(https://www.youtube.com/watch?v=8H6KMd_XbtA&list=PLjMHBev3NsoV3kHckydY58R7TaYsizl45)

Americans need to get real 🤔 & understand that muslims 🤥 will never integrate: their main purpose for coming to American, is to infiltrate-separate-conquer 🎯; they have no other purpose for being. A muslim is a suicidal time bomb waiting on orders to go off. islam is a demonic movement that invites demonic possession 👹 - there is nothing at all "peaceful" about islam 💩; and if you cross a muslim, you will quickly realize that there is nothing peaceful about a muslim lifestyle, either: it's all smoke & mirrors.

NO! I do not apologize for speaking truth. If you are offended by truth being said aloud - that's your issue, not mine.

That said & enough time spent on that bit of unpleasantness … I'm going to check in on Friends' Blogs; eat the wonderful smelling meal I prepared for us; get back to working a couple more rows on my WIP, after kitchen clean-up; & finish up the sitcom series 🎬 based around characters are of mixed Irish Travelers and Romani heritage, that I've been watching on YouTube, this week 💻🎧

My Post was featured on another [tiny home] Blog.

YUM!

VAL'S SLOWCOOKER CHEESY CABBAGE-BEEF HOT POT; Castle Rock-WA:  (https://roadgypsiesvalandholland.blogspot.com/2026/03/vals-slowcooker-cheesy-cabbage-beef-hot.html)

And as the day fades into night, I'm entering into my Shabbat Rest ✡️🕯️🕊️☝️ for a recharging balance ✝️🔋, & shelving worldly concerns 🌎🤦🏻‍♀️ until Monday 📅

I don't want any negativity ⚡️ (I'm even reining my own thoughts in, for the next 48 hours) to mess up the peaceful vibes 🧠💗 I'll be courting & enjoying - if worries and complaining raise their chaotic heads 😱 … I will shut it down. I don't want to hear any of it, coming from anyone, about anything; I don't want my my peaceful mindset messed with.

VAL'S SLOWCOOKER CHEESY CABBAGE-BEEF HOT POT; Castle Rock-WA

Val's Slowcooker Cheesy Cabbage-Beef Hot Pot; Castle Rock-WA

There's something about a satisfying cabbage based meal 🍲 that goes hand-in-hand with chilly, wet rainy days 💧 … cabbage also goes well with the month of March, which features an Irish holiday 📅☘️

This hot pot is simple to pull together, using simple ingredients.

Keep an eye on it while it cooks - I started the crockpot cooking at 8:30 AM - and we were eating our first bowl, at noon.

Val's Slowcooker Cheesy Cabbage-Beef Hot Pot ~serves 4 to 6

1-lb Hamburger, precooked * 1 med-size Cabbage, sliced * 1/2 c. Rice, raw * 1 med-size Yellow Onion, sliced * 2 Garlic cloves, pressed * 1 can Tomatoes, stewed * 1 c. Water * 1 tsp. Beef Bouillon * 1 tsp. Italian Seasoning * 1 tsp. Salt Substitute * 1/2 tsp. Black Pepper, ground * Shredded Cheddar Cheese

1 med-size Skillet * 8-Qt. Crockpot Slowcooker * 1 Cutting Board * Pyrex Measuring Cup * Measuring Spoons * 1 Kitchen Vegetable Grater * 1 Lrg. Cooking Spoon, slotted * Serving Ladle * Serving Bowls

1) With vegetable grater, grate cheese & place in container; refrigerate until serving time.

2) In skillet, brown the hamburger - enough to keep it from sticking together in the slowcooker; set aside.

3) Slice cabbage & onion; add half to crockpot; add garlic, rice, tomatoes w-juice, water, & seasonings. With slotted spoon, lift ingredients from crock edges to allow liquids to run to the bottom of crock.

4) Add hamburger - top with remaining sliced cabbage & sliced onion. Place lid on crock and set temperature to HIGH - reduce to LOW in about 1 hour …

Supper underway.

… and continue cooking, until liquid is absorbed & rice is soft.

Stir, reduce temp & continue cooking.

Keep an eye on the cooking - when the liquid has been absorbed, check the rice for doneness.

5) Turn slowcooker off, & ladle cabbage-beef mixture into serving bowls; top with shredded cheese. YUM!

Spoon up, top with shredded cheese & enjoy. YUM!

SOMETHING'S GOTTA GIVE; Castle Rock-WA

I don't want to be here; but I don't want to argue with my husband … or with Elohim, if it is His Will ☝️ that keeps dragging us back here.

I'm trying to keep to my promise, to "be as good as gold" 😇; but at some point during the day, the golden promise gets nicked, and a little tarnish 🤨 sets in.

The dreary rainfall 💧, isn't helping - it brings with it, bluesy vibes 😒

Something's 🤷‍♀️🤞 gotta give 🤦🏻‍♀️✌️

Rainy, busy freeway activity.

Big Mama Thornton - 'Ball And Chain' song: 

(https://www.youtube.com/watch?v=vypSOetzlQo&list=RDvypSOetzlQo&start_radio=1)

Today, I enjoyed a lying down, lower body workout: if getting up off the floor is difficult … these exercises can be done on the bed:

Alternate Iron Cross Leg Stretch: the safety of performing the Bodyweight Alternate Iron Cross Leg Stretch exercise for a 69-year-old woman depends on her overall health, fitness level, and any specific health conditions she may have. Mobility Work~Aim for 10 reps per side, x2; with a 1–2 second pause at end range.

Adductor Stretch: is safe for a 69-year-old woman to do. It is lengthens the muscles along the inside of the thighs and helps improve hip mobility, side-to-side movement, and flexibility for walking, bending, and balance activities. This stretch is particularly beneficial for older adults and seniors, as it supports hip mobility, overall leg function, and reduces the risk of groin strain. It is important to perform the stretch with proper technique and to avoid pushing the stretch beyond the point of mild discomfort. Consistency in stretching can gradually build flexibility and range of motion over the long term.~Aim for 10 reps x2

Alternate Leg Raise: is safe for a 69-year-old woman to do. This exercise is a gentle, low-impact core exercise that helps build strength in the lower abdominals, hip flexors, and thighs. It can support better posture and improve everyday movements like walking, lifting the legs into a car, and standing up from a chair. The key is to move slowly, stay comfortable, and remember that you don’t need a big range of motion for this lower ab workout for older adults to be effective. Keep breathing calm and steady - never hold your breath. Skip this exercise if lifting your legs feels painful, causes sharp pulling in the hip or groin, worsens back pain. Doing Alternate Leg Raises regularly can be a simple way for older adults to improve core stability, support the lower back, and strengthen the lower abdominals and hip flexors used in daily life.~Aim for 10 reps reps per side, x2

Flutter Kicks-hands under hips: generally safe for a 69-year-old woman, provided she maintains proper form and technique. Flutter kicks is a popular abdominal exercise that targets the lower abdominal muscles and hip flexors. It is advisable to perform the exercise with controlled movements to avoid strain and injury.~Aim for 10 reps x2

Scissors: is generally considered safe for a 69-year-old woman to do, provided she is in good health and has no underlying health conditions. It is a low-impact exercise that can help strengthen the legs and improve coordination, which are beneficial for overall health and mobility.~Aim for 10 reps x2

Frog Leg Crunches: the safety of performing the Frog Leg Crunches exercise for a 69-year-old woman depends on her overall health, fitness level, and any specific health conditions she may have. Skip this exercise if lifting your legs feels painful, causes sharp pulling in the hip or groin, worsens back pain. The Frog Leg Crunches are an effective core exercise that primarily targets the rectus abdominis and hip flexors. They help improve lower abdominal strength and stability, which is crucial for overall fitness and flexibility, contributing to better posture and functional fitness.~Aim for 10 reps x2

Side Lying Clams: generally, this exercise is safe for most individuals, however, it is crucial for the individual to avoid pushing the stretch beyond the point of mild discomfort. The side lying clamshell is a versatile, low-impact exercise that is aiming to strengthen the glutes for hip stability = Gluteus medius: key for hip abduction and stabilization;  Gluteus maximus: assists in hip extension and external rotation; Gluteus minimus: supports hip abduction and internal rotation = reducing the risk of knee, hip, and lower back injuries, & improves overall lower-body strength, for enhanced lateral movement control.~Aim for 10 reps reps per side, x2

Then, I tapped 📱 a friend to let him know we're back in town …

And, ended the Day as usual, lately … ✂️🐢

AN UNWANTED GUEST; Castle Rock-WA

Woke up to more rain ☔️ - and a flood watch 🌊 in effect: it seems that no matter where we are set down, bad weather follows us like an unwanted guest.

We've seen so much rain over the past 18 months, that it is now reaching the ridiculous stage. MPO

Rainy Day in Castle Rock-WA

The rain makes me sleepy 🥱 - even after coffee, I was feeling the bed 🛌 drawing me back upstairs …

So, I got busy 😉

Darebee's I Showed Up workout was just the trick needed, to energize my dragging tail; this workout is designed for those who need a quick and stimulating activity 👍 It includes a variety of exercise movements that help improve cardiovascular fitness and overall health, to improve quality of life & help your body and mind thrive: you just need to show up.

When it comes to aerobic exercises & older seniors, it is important to be realistic and don't push yourself too hard too fast. Fitness is a lifetime commitment, not a sprint to a finish line.

Start at a moderate level of activity. Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:

Your breathing quickens, but you're not out of breath * You start to lightly sweat after about 10 minutes of activity * You can talk to someone, but you can't sing.

If you're relatively fit and have been active, a vigorous level of activity is generally considered safe for older adults. However, it is crucial for the individual to assess their own fitness level, health conditions, and any limitations before starting any new workout program.

Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:

Your breathing is deep and rapid * You start to sweat after only a few minutes of activity * You can't say more than a few words without pausing for breath.

Beware of pushing yourself too hard too often. If you are short of breath, are in pain or can't work out as long as you'd planned, your exercise intensity is probably higher than your fitness level allows. Back off a bit and gradually build intensity.

Muscles Worked.

Do EA exercise for reps ct., as shown, x2

Darebee I Showed Up Workout [ How-To ] [ One Set ]:  (https://www.youtube.com/watch?v=fyVRaT7qlpk)

And I followed that workout, with a few minutes on the mini stepper 🦶 - broken down into 2 sessions ⏱️, to keep my lungs ✅ and heart arrhythmia ⚕️ on a fairly stable basis.

Mini Stepper = recommended for seniors @ 10-15 mins x3-5 days a week = can be broken down into 5 min's x2 daily, 5 days or broken down into 7.5 mins x2 daily, 5 days

This year being my 69th year - and having a more sedentary lifestyle 🥔 than I used to have … blood clots forming in my legs is a concern 🤔 (they haven't yet, and I don't want them to); so, I'm scheduling alternating days with the mini cycle, & mini stepper, into my daily workout routines, to stimulate blood flow and improve circulation in my legs. When the weather improves, I plan to include daily walks around the Park, here, where Independence is currently set up: it's a nice Park, and there are plenty of walking opportunities - it won't be much mileage considering the hikes I used to engage in, but even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up, & be healthily beneficial.

The rest of the day was spent enjoying a light sandwich supper; watching an Irish themed series 🎧💻🎬☘️; listening 👂 to the gusting rainfall & the wind sighing as it blows through the swaying evergreen branches; & working on my WIP - that is growing in length, even if slowly 🐌

Rainy Day in Castle Rock-WA; the Space Age Truck Stop across the freeway …

It seems we are haunted by cold, wet weather, no matter where we are located. We haven't seen much of the sun; anywhere.

That would be moi … today, I am that [anybody] … 

Watching an Irish themed series while working on my WIP (it's past the 'half way' mark now), watching traffic whizz up & down the freeway, & listening to the gusting rain, outside.

And, also keeping my spiritual ears attuned to what Elohim's Spirit ☝️ is speaking softly, to mine 💓