HABITS THAT CAN SUPPORT LONG-TERM VITALITY~Shabbat Self-Care 2026; Castle Rock-WA

Building a healthy, productive Life is easier than you may think.

It's more economical than you may assume.

The benefits are worth it. 

MOVEMENT & BODY CARE

❥ Every day, walk 20 minutes to boost circulation: walking throughout your house, counts

❥ Know your key health numbers (like blood pressure and blood sugar) and stay up to date with routine checkups.

❥ Check posture to support your spine

❥ Stretch for flexibility

❥ Strength train 2–3 times weekly

The DAREBEE Rest & Repair Workout is designed to gently activate your cardiovascular system while keeping your energy levels up, making it suitable for everyone, it gets the body's cardiovascular system going without tiring you out. Perfect for days when you know you need to do something physical but are really feeling too low on energy to do anything super-energetic. Purpose: It’s a low-impact, recovery-oriented routine that (1) Boosts circulation without overtaxing your body (2) Improves blood flow to muscles and joints (3) Supports recovery after training or long periods of inactivity (4) Can be done at home with minimal equipment - just a wall or a piece of sturdy, wheeless, furniture for support. How to Perform: Warm up briefly with light movement or a universal warmup/stretching routine to prepare your muscles. Tips for Best Results: (a) Breathe deeply during each movement to support circulation and recovery. Avoid holding your breath; exhale on the way down (b) If you feel fatigued, lower the number of sets.

This workout can be done daily if you’re in a recovery phase, but adjust based on your energy and recovery needs.

WARM-UP; March-in-Place~1 minutes = 60 ct., to engage legs and increase circulation

Do sets as instructed, x3

Muscles Worked

Standing Side Leg Lifts~15-20 reps EA leg x3

Standing Chair Assist Backward Leg Lift~Aim for 15-20 reps EA leg x3

WARM-UP; Superwoman Stretch; Hold this position for a count of 2, while breathing steadily~Aim for 5 reps

Stomach-down Glute Flex-Flog Lifts~Aim for 10 reps, x3

Half-Wipers exercise~Aim for 10 reps, x3

Gym Visual Side Lying Clams~Aim for 10 reps, x3

❥ Get brief sun exposure during the day for vitamin D, while protecting your skin.

MIND & MOOD

❥ Make a habit of forgiveness to lower stress

Unforgiveness leads to bitterness; emotional stress & soul rot.

❥ Laugh often to reduce inflammation

❥ Stay connected to protect your brain: means maintaining regular, meaningful social interactions to help preserve cognitive health and reduce the risk of brain decline, especially as you age. Even short, quality interactions can be beneficial.

❥ Meditate or breathe to calm your system

❥ Limit screens before bed for better sleep

I noticed last night before I went to upstairs to read, that my MOD MOSAIC PATTERN PAPERBACK COVER, had been featured on Janet's Blog Hop:

Try it – Like it Blog Hop: (https://tryit-likeit.com/create-it-link-party-457/)

❥ Challenge your brain to build neuroplasticity: (1) Learn a New Skill or Language (2) Mindfulness & Meditation (3) Physical Movement; dance, yoga, or aerobic exercise increase BDNF; a protein that supports brain cell growth, memory, and mood (4) Creative Hobbies; music, art, or cooking engage multiple brain regions and boost creativity (5) Cognitive Games with Purpose; choose games that target specific skills (e.g., working memory, problem-solving) (6) Social Interaction – deep conversations and collaborative projects strengthen neural networks (7) Reframe Habits

❥ Affirm your worth to lower cortisol

SLEEP & RECOVERY

❥ Sleep before 11 PM for rhythm support

❥ Keep a steady sleep schedule

❥ Fast 12–14 hours to support your body’s natural clean‑up process = Eat all meals/snacks within a 10-hour window (e.g., 8 a.m.–6 p.m.). Drink water, black coffee, or unsweetened tea during the fast: Extending your overnight fast from 12 hours (ex; from 11 pm to 11 am) is a simple but effective way to deepen some of the metabolic benefits of intermittent fasting, while still being manageable for most people (1) Better blood sugar control (2) Weight management: by limiting the eating window, you naturally reduce calorie intake and encourage fat burning (3) Easier to maintain.

❥ Avoid heavy meals before bed: Finish eating at least 2–3 hours before bedtime, and opt for light, nutrient-dense snacks if you’re hungry. This habit supports better rest, reduces reflux risk, and supports long-term metabolic health.

❥ Dim lights to trigger melatonin

❥ Use a tongue scraper for oral–gut health

❥ Add magnesium foods or baths to relax

NUTRITION & HYDRATION

❥ Eat berries and greens for antioxidants

❥ Drink lemon or mineral water daily

❥ Avoid seed oils and processed foods

❥ Add turmeric or ginger for inflammation

❥ Eat plant fats in the morning for brain health: these fats are essential for energy, hormone production, vitamin absorption, and maintaining cell membrane integrity ~ (1 Nuts): almonds, walnuts, cashews, pistachios, and pecans (2 Seeds): chia, flax, hemp, and sunflower seeds (3 Fruits): Avocados and olives provide heart-healthy monounsaturated fats and can be used in salads, spreads, or smoothies (4 Oils): Extra virgin olive oil, canola oil, flaxseed oil, and walnut oil (5 Other plant foods): Soy products like edamame and tempeh, coconut products, and dark chocolate also contribute healthy fats in moderation.

❥ Include lean protein at every meal

❥ Finish eating 2–3 hours before bed

❥ Make time to indulge in uninterrupted relaxation time.

~WellBeing Etcetera ♡❥

Have a beautiful Friday, everyone! 🤗

LEARNING TO LET GO~Self-Care & Personal Growth; Castle Rock-WA

Some days you just gotta let it go.

Today's tug-o-war was the kitchen garbage & cases of water.

We were planning to drive into Longview, to grab a couple cases of bottled water, then over the bridge to collect the mail; the water is needed, the  mail needs to be collected, and the drive would be welcomed.

Preparing to leave the house, I said,  "I'll bag up the garbage, put the bag on my side of the truck bed, & jump out to dump it in a bin as we leave the Park." Holland said, "Put it on my side. I'll do it." I know that getting in and out of the truck puts strain on his knees - even with the running boards on the sides, Betsy's cab floor is 4-1/2 feet off the ground; the top of the truck bed siding is eye level with me & I'm 5'2". The injection he got in his left knee last Friday, hasn't had time to work it's magic yet. I said, "I don't mind doing it; I've walked trash out before." He stressed, "I will do it - dealing with household garbage is a man's job."

I've been married to the man long enough now, to understand when he's digging his heels in and making a stand.

God help me with the machismo vein 🤦🏻‍♀️; it's true that I am Queen of his heart & home - but, I am not used to this "me = man, you = woman" princess treatment … I'm not a piece of fluff female ~ I've been taking the kitchen garbage bags to the outside trash can, for decades … and never knew it was a gender assignment 🙄

When we parked at the store and bought the cases of water, I said, "I will load them - I used to do it all the time. I know how to do it without hurting myself … I want the Upperbody workout 💪 I insist 😘" A plastic sealed case (16.8 kg) of 35 ct. bottles of Crystal Geyser water (16.9 fl oz each) weighs approximately 37 pounds. I lifted each case (5 of them), once from store aisle to cart … from cart to Betsy's back seat area …

My Upper Body Workout, this morning.

… and again, from Independence's floor, to their place in-house: this was no light upper body workout. But, I wanted the strength it was building. Holland lifted 💪 each case, from Betsy's back seat area, to Independence's floor (he insisted; when we parked, at home). Some days you just gotta let it go.

Teamwork ✌🏻 Things go smoother with team work 💞

And I capped that heavy lifting off, with a quick no‑equipment, high‑intensity, upper‑body Darebee Arms Workout, when we got back home. This arms workout appears to look simple, but you will feel it after a couple reps; and you will like  the results you see of well toned arms, you won't be ashamed to show off 👍 wearing sleeveless tops 😊

Gym Visual Bodyweight Glute Step-up~In & out of Betsy x6

rm Extension Squats~Lifted & shifted 5 cases of water @ 37 pounds EA x3

Gym Visual Bodyweight Standing Abs Twist~Lifted & shifted 5 cases of water @ 37 pounds EA x3

Darebee Upper-Body Arms Workout~Do sets as instructed x3

Muscles Worked

Arm Circles - keep arms at shoulder height.

Gym Visual Arms Crossover Scissors

Later on, scrolling through Blogs to see what interesting posts had been posted this week - I saw that Barb had featured my hair pin design on her Blog. I like it when people like my designs:

My MOD Peacock Hair Clip Design pattern, was featured on my friend Barb's, Blog Hop Linkup @ French Ethereal: 

(https://frenchethereal.net/2026/07/30/share-your-style-507/)

And around sunset, I heading upstairs to read a few chapters of my newest Clive Cussler read. I'm making a dent in those novels David gave me a year ago - I'm hoping to get them all back to him before we leave WA State, again:

This Fargo adventures has the treasure hunter couple, Sam and Remi Fargo, where an underwater discovery pulls them into a risky adventure - from the deep waters off the Guadalcanal shoreline to Japan: where legendary whispers of a vanished empire, cannibal giants, & a series of misfortunes appear to be tied to objects, families, and places that  refuse to fade into the Past.

Sounds like an interesting story …

Guadalcanal location.

FULL BODY WORKOUT~Self-Care; Castle Rock-WA

Hands, body, mind = they all got a workout 😉

Last night, I finished another book cover - this one, to fit a Readers Digest hardback.

And, I noticed while drinking morning coffee & Blog scrolling, that my blue book cover pattern had been featured on Melynda's recent Blog Hop link. This is the hands workout:

MOD Sweetpea Book Cover; 8" L x 6" W: (https://roadgypsiesvalandholland.blogspot.com/2026/07/mod-sweetpea-book-covercrochet-pattern.html)

My Blue Paperback Cover was featured on Melynda's Blog: (https://scratchmadefoodforhungrypeople.blogspot.com/2026/07/weekend-traffic-jam-reboot-07242026.html)

And later, a full body workout was engaged - this is the body, soul & spirit workout:

Gym Visual Bodyweight Glute Step-up~In & out of Betsy x4

Warmup Overhead Arm-Reach Stretch~Keep your back straight, & core engaged; breathe slowly & deeply - hold stretch for a 10-20 count x2-4 reps

Warmup Gym Visual Bodyweight Standing Phelps Chest Stretch~stetch to mild tension - hold for a 20-30 count x2-4 reps

Warmup Heel Lifts~Aim for 10-15 reps x2

2-, 3-, & 5-lb. weights used today; started low & switched up, between sets.

Dumbell Lunge to Overhead Press~Aim for 10 reps x3

Dumbbell Upright Chest Rows~Aim for 10 reps x3

Dumbbell Biceps Curl~Aim for 10 reps x3

Dumbbell Stiff-Leg Deadlift~Aim for 10 reps x3

Dumbbell Bent Over Lateral Raises~Aim for 10 reps x3

Cool-down~Pat-On-The-Back Stretch~hold for a count of 30 EA arm

Today was a good Day 😊