'OWE'

No one "owes" anyone anything.

Kindness is not kind when forced.

And respect is earned - not a given.

People are creatures with personal lives & they have the right to live it as they see fit.

Everyone does not get to exist within a personal space.

Everyone does not get a seat at a personal table.

Everyone does not get a Free Pass.

ALL those "kindnesses" are optional: not a requirement.

Personal peace, safety, and the pursuit of happiness is Life's ultimate goal: IF I CHOOSE to share my personal space with another … they will have to match that energy.

Everyone does not get to exist within my personal space.

Everyone does not get a seat at my personal table.

Everyone does not get a Free Pass to walk sloppily through MY Life.

If that makes me a bitch - I can live with that: better a bitch than a mushroom.

I live my Life for me; it is not my responsibility to validate anyone else's life.

As an aside … I have found the most "tolerant people" to be the most hate-filled & biased people I've ever come across.

EFFORT

Effort = that's the game changer.

Words can come out wrong when the mind is a tangled mess.

Promises are made in good faith … but they are often made spur-of-the-moment while wearing rose-colored glasses.

Intentions can quickly go south when Life throws a curve ball.

But Effort - takes effort; action is required for effort. Effort overrides  words, promises, & intentions: effort puts in the action that shows what matters MATTERS ❤️

Effort can be trusted

FIRST DAY OF FALL 2026~Self-Care; Castle Rock-WA

Happy First Day of Autumn 🍁☕️ 

That first mug of morning joy juice; scent lovely & savored almost reverently during that soft in-between space … when twilight hasn’t quite let go and the Day is quietly beginning - and time is quiet and mellow. Basking in the serene moments for a while ✨ We were never created to carry the weight of the whole world; just to live faithfully in the small place we’ve been given 💛

While Holland - and unknown strangers also slept in these quiet morning moments, I brewed another small pot of coffee & visited my Web Friends (Blogger, FB, ect.). One friend's post resonated with me; so, I lifted it & reposted it with my own thoughts & title, tagged to it:

SOMETIMES - THE WORDS~Self-Care; Castle Rock-WA: (https://roadgypsiesvalandholland.blogspot.com/2026/09/sometimes-wordsself-care-castle-rock-wa.html)

I also saw that my MOD PUMPKIN SPICE COFFEE COASTER Pattern, was featured on Teresa's Blog Hop Link Party …

My MOD PUMPKIN SPICE COFFEE COASTER Pattern, was featured on Teresa's Blog Hop: (https://keepingitrreal.blogspot.com/2026/09/the-really-crafty-link-party-525.html)

And, my Senior Exercise Plan 2026 post, was featured on Angie's Blog Hop Link Party:

My Senior Exercise Plan 2026 post, was featured on Angie's Blog Hop: (https://www.godsgrowinggarden.com/2026/09/youre-star-week3-family-september-2026.html)

I did a lower body workout - with a warm up routine, before the actual targeted muscle zone:

For older adults, muscles take longer to warm, joints need more time to lubricate, and the cardiovascular system must adjust gradually. A proper warm‑up: increases blood flow and muscle temperature; improves joint mobility and reduces stiffness; activates balance and coordination systems; & prepares the body for the specific movements in the lower body session. Tips for Safety and Effectiveness: Start light, increase movement range as you warm up. Dynamic over static: Use moving stretches, not holds, before exercise. Match the workout: End with movements similar to your lower‑body routine (e.g., squats, lunges); Example: Before a seated leg press or standing squat set, march in place, do hip circles, side steps, and mini squats to ensure hips, knees, and ankles are ready. Stop if you feel sharp pain: Discomfort is normal; sharp pain is not.

Warm Up 5–10 Minute Routine: Perform each move for 30–60 seconds, moving slowly and with control. Use a chair or wall for support if needed.

March in Place – Light cardio to raise heart rate and blood flow. Lift knees slightly, arms swinging naturally.

WARM UP~Marching in Place; lift knees slightly, arms swinging naturally~Aim for a ct. of 30 = a ct. of 60, if you can

Standing Hip Rotations – Warms hips for squatting, lunges, or walking.

WARM UP~Standing Hip Frontal Rotation Arm Sways~Aim for a ct. of 30 = a ct. of 60, if you can

Side Step Jacks with Arm Swings – Engages hips, thighs, and core. Step side‑to‑side, swinging arms with each side step.

WARM UP~Side Step Jacks; step side‑to‑side, swinging arms with step~Aim for a ct. of 30 = a ct. of 60, if you can

Walking Lunges (Low or Modified) – Prepares legs for lunge‑type lower‑body moves. Step forward, bend front knee, then return.

WARM UP~Walking Lunge; step forward, bend front knee, then return~Aim for a ct. of 30 = a ct. of 60, if you can

Knee Lifts – Activates hip and thigh muscles. Lift one knee toward chest, switch sides.

WARM UP~High Knee Steps; lift 1 knee toward chest, switch sides~Aim for a ct. of 30 = a ct. of 60, if you can

Ankle Rolls – Improves ankle mobility for stability. Lift one foot, rotate ankle clockwise and counterclockwise.

WARM UP~Bodyweight Ankle Rolls; lift 1 foot, rotate ankle left & right, switch feet~Aim for a ct. of 30 = a ct. of 60 if you can

Mini Squats – Eases hip flexor muscle activity. Feet shoulder‑width apart, bend knees slightly, then return upright.

WARM UP~Bodyweight Bench Squat-Mini Squats only lower halfway~Aim for a ct. of 30 = a ct. of 60 if you can

This sequence helps seniors enter lower‑body training with better mobility, balance, and reduced injury risk.

WORKOUT~as instructed on worksheet.

Muscles Worked

I read a couple chapters of my most recent Cussler-Fargo adventure, & let the fact/fantasy storyline carry me away to the lofty heights of foreign mountain terrain …

Sometimes the most productive thing you can do, is relax.

Today's adventure takes the Fargo's from Kathmandu, Nepal to Langtang Valley, Nepal

Sam & Remi's Covert surveillance uncovers yet another mystery.

Giant Ammonite fossil.

Covert Skullduggery

{{Goliath Ammonite and Ammolite

A “goliath” ammonite” refers to a very large fossil ammonite, while “ammolite” is the rare, iridescent gemstone made from the fossilized shells of such extinct marine mollusks.

Goliath Ammonite

What is an Ammonite?

Ammonites were extinct marine mollusks related to squids and octopuses, living during the Mesozoic Era (roughly 240–65 million years ago). They had spiral shells and are found worldwide in fossil deposits. The term “goliath” in this context usually means an unusually large specimen, sometimes several decimeters in length, which can be of paleontological interest.

What is Ammolite?

Ammolite is a biogenic gemstone formed from the fossilized shells of ammonites, primarily from the Bearpaw Formation in southern Alberta, Canada. It is composed mainly of aragonite (CaCO₃), the same mineral found in pearls, with a microstructure inherited from the original shell.

Formation

Over millions of years, tectonic pressure, heat, and mineralization replaced the organic material in the ammonite shell with aragonite, preserving the shell’s layered structure. These thin layers cause iridescence — a rainbow-like play of colors — due to light diffraction.

Rare Giant Ammonite-Ammolite

Properties - Hardness: 3.5–4.5 on the Mohs scale. Color: Red, green, blue, violet, and other hues, depending on layer thickness. Rarity: Only ~5% of ammonite fossils are gem-quality; high-grade stones are extremely rare.

Distribution: High-quality ammolite is found almost exclusively in Alberta, Canada.

Cultural and Gemological Significance

Ammolite was officially recognized as a gemstone in 1981 by the World Jewellery Confederation (CIBJO). It is valued for its unique, one-of-a-kind color patterns and is used in jewelry, decorative inlays, and as a collector’s item. Indigenous peoples, such as the Blackfoot, historically called it Iniskim (“buffalo stone”) and used it in talismans.

In Summary

Goliath ammonite = a large fossil ammonite specimen, of paleontological interest.

Ammolite = the gemstone made from ammonite shells, prized for its iridescent colors and rarity.

Both are linked by the same ancient marine life, but one is a fossil specimen, the other a mineralized gemstone.

~Various Info Sources}}

Holland's cell went off went he woke up - so, after he finished his coffee, we drove off to Longview, to pick up his inhaler prescription.

He took the back roads route 🚘 … so, I grabbed a pumpkin spice coffee from the coffee shop 🥤 in Castle Rock as we passed through. While we waited for it to brew, I laughed when I saw the "Caramel Sasquatch" flavor, I haven't seen before. In Longview, the prescription pick up was quick … I bought a Fall-scented candle 🪔 (which I will not burn until Holland's lungs get the "all clear" from the recent pneumonia flareup); & I avoided stepping on a pretty red leaf - it was all alone, and it seemed a shame to destroy it. MPO

Thru Castle Rock, up over Delameter & Coal Creek Rds., & down Ocean Beach Hwy. to Wal*Mart

1st Day of Fall 2026; a spendy Coffee Shack Pumpkin Spice Coffee

Logging on the hills flanking Delameter Rd., outskirts of Castle Rock-WA

Leaves are turning & falling, in Longview-WA

Thru Longview, up over Cascade-City View (Holland showed me houses he had help build & finish); loop to Westside Hwy, via Fisher's Lane & follow West Side Hwy to Castle Rock.

After supper, I drank a mug of nighty-night tea, & dove back into the Cussler-Fargo novel before turning in early - tomorrow I have an appointment in Tenino, & I need to be alert to make sure the partial fit is correct. We have a lot going on right now, I do not want refitting appointments to eat up the time needed to accomplish what needs doing.

The plot thickens.

The Fargos have the upper hand & are wielding the power.

Nighty Night Tea~Organic; it stinks, but it works.

While we are riding out the months here until everything is satisfactorily accomplished, I am going to be leaning into creating a cozily seasonal, contented, home atmosphere.

Fall contentment or well-being isn’t just about candles, cozy blankets, books, and mugs of warm, flavorful, seasonal beverages - though as the leaves turn & the air gets crisp, I do enjoy my seasonal treats 😉

This afternoon, I treated myself to a spendy caffeinated seasonal indulgence - the rest will follow in short order as the holiday season kicks in, full force, while we are in the PNW …

🎃 Pumpkin Spice Latte – Creamy, spiced, and topped with whipped cream: a fall must-have, even if the coffee shack cost is outrageous 💸

☕️🍵 Spiced Coffees & Teas – Flavored Coffees or Teas, with a dash of cinnamon, clove, or a hint of orange for a soothing, cozy sip ~ I have my flavored coffees & fancy teas fingertip ready, to brew & steep.

🍫 Hot Chocolate – Rich, velvety, and perfect with a dollop of whipped cream or marshmallows = a PNW "must" during the "ber" months.

Sometimes slowing down, reducing stress, and finding joy in everyday moments is becoming comfortable in your own life: making peace with what has been & letting go of what no longer belongs. Choosing slower, softer, simpler; and realizing you don’t have to be who you once were.

Choices are being made.

Change can be a good and welcome thing.

There’s something beautiful about growing into a life that is evolving.

He’s not perfect. But he's real - & he cares deeply. He steps in to help with supper, laundry, and other shared space tasks when my physical battery is running low; he stays on top of the bills due & keeps finances out of the red; he is not overtly present sometimes, but he shows up for US in quiet ways: weekly "us-time" dates; thoughtful acts that may appear small - but are big in all the ways that matter; consistent love - sometimes covert, but always present. Faithful to God, as he understands relationship, & faithful to US as best he understands relationship. He doesn't always get it right, but he gets me.

And I love him. ❤️

A big part of who I am in this season of my Life … is who I am not, anymore.

SOMETIMES - THE WORDS~Self-Care; Castle Rock-WA

I saw this post accompanying this picture, as I was visiting a FB Friend - and it resonated with me; so, I am sharing it. It may be helpful to someone …

{{Here is a complicated grief/trauma post:

Why do you post things like this on Facebook? Why not talk to a counselor? A friend? Family? Write it in a journal?

Sometimes I do.

But grief and trauma are complicated.

Sometimes sharing a piece of my story helps me process it. Sometimes I have a thought that I hope might help someone else feel a little less alone. And sometimes… I simply have something I need to say.

I don’t always want a conversation about it. I don’t want questions. I don’t need someone to fix it or even feel obligated to respond.

I simply don't want the personal interaction.

That may sound harsh. But it's not. Just real. 

Sometimes I just want to put the words somewhere outside of myself.

We all want to be heard—in our own way, in our own time.

And I think it’s okay to find a healthy way that works for you 🤍

#lifelovehygge}}

************************

My personal feelings are: don't let anyone tell you how to feel - or when to feel - what you are going through. They can always scroll instead of commenting: the angst is theirs … not yours. Grief does not run on a time schedule. IT just IS. And no one else has to understand it running it's course. My 1st husband has now lived above the clouds for 8 years, & I am remarried for nearly 4; sometimes grief is still triggered & my new man "gets" that. I just ignore everyone else's opinions. Stay strong & surround yourself in the love that still lingers - and the new love that is unfolding & expanding.

This time of year is still hard for me. I am thankful Holland is in my Life - his love literally breathed life back into my limping spirit. And he has made room for Bob's presence in his life, too - he has never begrudged the lingering love my heart still holds softly for Bob. I appreciate that side of my new husband. He truly is a Godsend & blessing. Even with his rough edges, he is perfect for me. Elohim did good in the gifting.

AT THE END OF THE DAY-SAFETY & SECURITY~Self-Care 2026; Castle Rock-WA

It is getting pretty chilly here most mornings, now. So, first off this morning … I warmed up with a Darebee Push-Up Workout; starting with a muscle prep workout before the main workout.

For older adults, research and clinical practice consistently suggest a warm-up of 10 to 15 minutes produces significantly better preparation and reduces injury risk.

This does not mean the warm-up needs to be intense or exhausting. It means the transition from rest to exercise should be gradual and thorough, covering the main joints and muscle groups that will be used in the session ahead.

A full-body warm-up is more effective than a targeted one, even if your workout focuses on one area. The cardiovascular and nervous system preparation benefits the whole body - for an end of the Day safety & security 😊

1) Marching on the Spot: the purpose is to gradually raises the heart rate, warms the hip flexors and quadriceps, and begins activating the muscles needed for walking and standing exercises.

WARM UP~Marching In Place~Aim for a count of 60 = 1 minute of time.

2) Shoulder Rolls: the purpose is to loosen the shoulder joints, upper back, and neck, which stiffen during sleep and prolonged sitting. Prepares the upper body for any exercise involving arm movements.

WARM UP~Shoulder Shrug Warm-Up~Aim for 10 forward, 10 backward

3) Neck Rolls and Turns: the purpose is to reduces neck and upper trapezius stiffness, improves the range of motion needed for looking over your shoulder safely during walking, driving, and exercise.

WARM UP~Neck Rolls~Aim for 5 EA side

WARM UP~Chin Tucks~Aim for 5 EA, up & down

4) Hip Circles: the purpose is to distribute synovial fluid (natural physical lubrication) throughout the hip joint, reduces hip stiffness, and activates the hip rotators and glutes before lower body exercise.

WARM UP~Hip Circles~Aim for 8 each direction

5) Ankle Circles and Foot Pumps: the purpose is to warms up the ankle joints, improves circulation in the lower legs, and prepares the ankles for the balance and weight-bearing demands of standing exercise.

WARM UP~Standing Ankle Circles~Aim for 8 circles each direction per foot

WARM UP~Standing Foot Pumps~Aim for 10 pumps per foot

6) Standing Calf Raises: the purpose is to warm up the calf muscles and Achilles tendons, which are common sites of tightness in older adults and are heavily involved in walking, climbing stairs, and balance.

WARM UP~Standing Calf Raises~Aim for 10 to 12 reps

7) Arm Circles: the purpose is to warm up the shoulder joints and upper back, increases blood flow to the arms, and activates the muscles needed for any upper body or walking-based exercise.

WARM UP~Standing Arm Circles~Aim for a paced ct. of 30 - forward/backward

WARM UP~Standing Arm Swings~Aim for a paced ct. of 30 - across body

8) Gentle Side Steps: the purpose is to activate the hip abductors, warms the inner and outer thighs, and begins building the lateral stability needed for safe movement during exercise and daily activity.

WARM UP~Gentle Side Steps~Aim for a paced ct. of 60

9) Spinal Rotations: the purpose is to warm the thoracic spine and obliques, which are essential for any movement involving turning, reaching, or changing direction.

WARM UP~Spinal Rotation~Aim for 8 to 10 per side

By the end of this warmup routine, your heart rate should be gently elevated, your joints should feel looser and more comfortable, and you should feel ready to move into the main part of your Darebee Push-Up Queen workout.

The workout is a sequence of push-ups that are broke up into 3 5-ct. portion clusters … but your hands never leave where they are set at the beginning for the lift off (floor, wall, counter top, dresser top, ect.).

A ct. of 5, EA set, keeps every push-up deep and strict; with 5-count holds done in the top of the push-up position. The chest and triceps get a moment to recover. The shoulders and the trunk do not. They hold your bodyweight for the whole sequence. So the pressing muscles are trained in repeatable quality sets and the supporting muscles are trained for endurance at the same time. The third hold comes after the last push-up when there is nothing left to save yourself for. It is the hardest five counts of the workout sets. The back extensions then turn you over in a sense. 15 total push-ups work the front of the upper body & 5 slow lifts of the chest and arms work the muscles along the spine and between the shoulder blades and keep the two sides in balance.

Set the hands under the shoulders with the fingers spread and the body in one line from head to heels. Lower until the chest is just above the floor (or, the wall, counter top, dresser top, ect.; however it is comfortable for you to accomplish the workout) with the elbows at about 45 degrees from the ribs and press all the way up. For the holds stay at the top with the arms straight, the glutes tight and the hips level. Count 5 slow counts and breathe. Go straight into the next push-ups. For back extensions lie face down with the arms stretched forward. Lift the arms and chest a little way off the floor, keep the neck long, pause and lower. If a full push-up is not there yet do the whole sequence from the knees and keep the holds from the knees too.

Make it Harder: Change your hand width for each block of 5: wide, shoulder-width and then close. The chest, the shoulders and the triceps each get a block of their own.

WORKOUT~as instructed on worksheet … it is doable for a Senior woman, with the rests indicated.

Muscles Worked

Floor Push-Up~Aim for 3 sets of 5 ct. x3

ALTERNATIVE~Bodyweight Close-Grip on knees Pushup~Aim for 3 sets of 5 ct. x3

ALTERNATIVE~Bodyweight Wall Push-Up~Aim for 3 sets of 5 ct. x3

ALTERNATIVE~Bodyweight Incline Push Press~Aim for 3 sets of 5 ct. x3

Superwoman Stretch; Hold this position for a count of 2, while breathing steadily~Aim for 3 sets of 5 ct. x3

Then we just lazed around the house the rest of the Day, pampering our lungs, for end of the Day safety & security: Holland continued his research plans 💻🦁💎 to continue our road gypsy adventure 🚘🗺️🌵🌴👩‍❤️‍💋‍👨 … and I buried my nose in an ancient kingdom mystery 📖🔍

Cussler-Fargo adventure with Tibetan mysteries

The Fargos' adventure today, takes them from Kathmandu, Nepal to the Chobar Gorge, Nepal

Cave exploration is on today's agenda …

{{Chobhar Caves are an extensive network of natural phreatic caves near the village of Chobhar, which is located 9 km southwest of Kathmandu, Nepal. Chobhar is also known for the Chobhar gorge through which all the water of the valley drains. A small temple of Adinath Sampradaya sits on top of a nearby hill. The temple offers a view of snow-capped mountains. According to Swayambhu Purana and legend, Kathmandu Valley was once a lake. It is believed that the bodhisattva Manjushree cut a gorge at a place called Chobhar Gorge, near Chobhar Ancient Hill Village (sp. also Chovar, chobar) and drained away the waters to establish a habitable land.

These caves have been explored by research teams from the UK in 1976, Czechoslovakia in 1980 and Germany in 1985. Explorations of the caves in April 2007 indicate that there are at least six known entrances all documented by GPS readings made by a French team of speleologists, led by Maurice Duchesne from France. A map of those caves is now available.

The caves are often infiltrated by water due to fluctuating levels of the nearby Bagmati River. Thus, visitors are strongly advised not visit inside the caves without being accompanied by competent professional guides who have a compass and other equipment required for cave exploration. Maximum safety precautions is advised. No snakes have been sighted in these Chobhar caves but many bats have been sighted.

Measuring a minimum of 1250 metres, Chobhar caves are the largest in Asia. Cross country, the caves are a brief fifteen-minute walk from ancient Chobhar Hill Village.

https://en.wikipedia.org/wiki/Chobhar_Caves}}

Many bridges to cross before finding the Cave …

Kathmandu Valley~Suspension Bridge Over Chobar Gorge, Nepal

Chobar Cave, Nepal

A mystery …

The Fargos found the Mother Lode everyone for 400 years have been searching for.

The Fargos decided to take up where the previous protector left off …

Extra precaution steps engaged.