STRETCH YOURSELF~Self-Care 2026; Castle Rock-WA

I spent all Day, today, in a laid-back frame of mind.

I read.

I lightly stretched.

I made Supper.

I read some more.

This Fargo saga started when treasure hunting Sam and Remi Fargo - husband & wife adventurer team, discover a perfectly preserved Viking ship in the icy glacial crust of Baffin Island; when they were hired to work a scientific expedition. To their astonishment, they also discovered crated Toltec artifacts in the ship's hold. Running down the mystery, the duo were chased through various global jungles … today's chapter picking up where they located an academic friend in Laos - persuading him to help them continue their adventure back in Mexico City, where they hope to unravel the mysterious Viking-Toltec link.

Yesterday, the Fargo's were back in Mexico City from Laos, with an old friend = new partner.

Today, the new partnership kicked off in Teotihuacan, Mexico

Temple of the Feathered Serpent, Teotihuacan

Temple of The Feathered Serpent

Feathered Serpent Teotihuacan Mural Temple Of The Feathered Serpent: though this ornate pyramid caught their enthusiastic attentions … it was not what they were hoping it would be.

Sitting and reading - or sitting and watching TV can put a kink in your leg muscles, and an ache in your back; here are a couple easy stretches to help make your kick-back weekend, comfortable: most you do intermediately while seated … and a few you can do between standing & sitting.

The exercises I did today can be done while reading, and walking from room to room (using chair, table, counter = whatever gave me space to stretch). Like I sad earlier, I didn't put myself through too much, today.

Just the bare basics.

The PLUS is that you can do these movements several times throughout the Day, to gently de-stiffen and re-train the areas that tend to complain when the spine is underloaded, overused, or stuck in the same posture for too long.

WARM UP Seated Marching in Place~Aim for a ct of 10EA leg x2

WARM UP Chair-assist Side-to-Side, Elbow-behind-head Side Bend~Aim for 10-15 EA side x2

WARM UP Low-Impact Butt Kicks~Aim for 10 EA leg, x2

These workouts feed blood flow into the tissues around the spine while building endurance in the deep stabilizers that manage segment-by-segment control, then layer in glutes, hamstrings, and upper-back involvement so the lower back isn’t asked to do everyone else’s job.

Aim to hold each stretch for at least 10 seconds (a count of 10) and preferably 30 seconds. The pain-relieving benefits will increase the longer you hold.

Don't rush through the moves - relaxing is the name of the game on weekends; go through each motion in a slow flow.

Don’t forget to breathe! This reminder may sound like a no-brainer, but holding a stretch does not mean holding your breath: breathe through your nostrils & exhale through your lips, as you hold.

Muscles Stretched

Seated Camel~Arch backward: keep your neck long, & hold for a ct. of 30

Seated Cat-Cow Stretch~Aim for 12 reps x2

Seated Pigeon~Place your Right foot on your left thigh & hold for a ct. of 30; repeat with Left foot.

Seated Spinal Twist~Turn to the Left & hold position for a ct of 30; repeat on Right side.

Supported fold forward back stretch~Hold for a count of 30

Supper was a simple affair: pre-cooked KFC - baked with sweet potatoes, flaky biscuits made ahead of time & reheated in microwave, & cooked peas; brought to a medium heat, then simmered on the back burner while the chicken & potatoes baked.

Everything came together nicely.

Preheat oven to 375-degrees. Line a 11" L x 7" W x 1-1/2" H cake pan with a sheet of aluminum foil - long enough to cover the bottom of the pan - allow for a center divide crimp - and a fold over top.

Wash & place 2 medium sweet potatoes in one section division, & pre-cooked fried chicken for 2, in the other section; dust chicken with a spritz of cooking spray, to keep foil from sticking during baking.

Fold top foil length over & crimp edges, to keep sweet potatoes & chicken moist while baking~1 hour (or until sweet potatoes are softened enough to be easily pierced with a butter knife).

Serve with sides of a buttered biscuit, & peas.

Then, the kitchen was tidied, dishes were done … and as the Day faded into Evening, I was once again nose deep in the jungle - this time, in Teotihuacan, Mexico; where the Fargos & their professor friend hope to piece the Viking-Toltec puzzle together:

Teotihuacan, Mexico from Mexico City, Mexico~1 hr.

Pyramid of the Moon, Teotihuacán

No grand artistic decoration - just stone & mortar.

My gently stretched Day ended as low-key & laid-back as a Shabbat should be - peaceful, unhurried, grateful, thankful, & trusting in Elohim's Plan. 

NOVEL ADVENTURE & SHABBAT RELAXATION~Self-Care 2026; Castle Rock-WA

Woke up to more cloud-cover-smoke-hazed sky ☁️, due to large-scale Washington and British Columbia wildfires - combined with north-northeast winds blowing in off the coast 🌬️ … that carries smoke across the region toward the Cascades, swirling it down into lower valley levels, worsening haze & making my eyes itchy-burning-teary, causing me to wheeze and cough, & putting strains on my lungs and angina condition.

Asthma & angina conditions are further complicated by the overhanging smoke haze.

It's not much fun here, in the moment 🤨

The lingering smokey overhang covering the early 6 AM morning sky (Blue shadow showing in the pic, is the interior blue light backflash - can't be avoided; I'm not stepping outside until I absolutely have to).

It's exhausting 😕 trying to stay alive in a risky environment.

So, I sat down at the little table, to enjoy a hazelnut flavored coffee - and my current Cussler Read ☕️📖🤰

A Cussler~Fargo adventure with a Viking backstory.

Today, Clive's story opened by walking me through the streets of old Havana-Cuba, with the Fargo's. Picking up Hemmingway vibes, sweltering in the jungle heat, & scheming of ways to breach the Marro Castle lockdown; the castle dungeon region may reveal a stolen secret link to the Viking/Toltec mystery 🔍

Remi = Mrs. Fargo of the daredevil duo, seemed particularly interested in visiting Hemmingway's Cuba haunts, & sampling his "born here, Hemmingway recipe" favored alcoholic beverages 🍸

Picking up where I left off, last night.

From Cancun, Mexico to Havana, Cuba

Calle Del Obispo, One Of The Most Touristic Street In Havana

Central Havana, A Few Minutes Walk From The Touristic Center

La Bodeguita del Medio~Apparently where Hemmingway spent most of his time.

Most of Havana-Cuba looks like this; it's a communist country stuck in a 1959 time warp - too poor by communist rule, to pull itself into 2026.

Marro Castle, Cuba

Today's adventure begins here, at the barred tunnel~Marro Castle, Cuba

A tight escape from Havana, Cuba - back to Cancun, Mexico

Ernest Hemmingway and his books never interested me; so, I don't know anything about him except what I've read over the decades in historical footnotes, magazine articles, and internet gleanings. I have seen pictures of him appearing very comfortable & friendly with fidel castro, & articles paint him as someone openly supporting socialist ideology and communist causes - despite literary patrons claiming he was a political conservative. I suppose one could say that Hemmingway was the 1960's image, of today's [conservative heckler] tucker carlson: an ex-pat with a bone to chew and a complaint to grind against America. Beings that want something for nothing & to have their substance supported by the very people they disdain - and a country they hold in contempt: while pocketing the wealth gleaned from the capitalism they sneer at. No, I feel no interest of mine, leaning in that direction.

But Clive's storyline is good ✍️; and takes my thoughts to far-flung places 🧠📖🌎 My gypsy hearted spirit likes that 💃👣😉

While Holland was snoozing, I put my fantasy jet-set adventure aside, & spent some time in the spare room - my workout today was simple; but it did activate some (minimal, to be sure; but some is better than none) cardiovascular and aerobic benefits 👍

I've included warm-up movements & alternative workout exercises for those who may not be able to do the regular physical movements.

A safe senior warm-up before cardio should last 8–15 minutes, include gentle dynamic movements for all major joints, and gradually raise your heart rate to prepare your body for aerobic activity. By following this warm-up, you’ll help your muscles, joints, and heart adapt to the upcoming cardiovascular workout, reducing injury risk and improving performance:

Bodyweight Standing Toe~8 to 10 reps x2

Overhead Arm-Reach Stretch~Aim for 10 reps x2

Bodyweight Side Stretch~Aim for 10 reps x2

Standing Abs Rotation Stretch~Aim for 10 reps x2

Standing Backside Leg Swing~Aim for 10 reps EA Leg, x2

Standing Side Leg Lifts~10 reps EA side x2

Duration of Warm Up Routine (this is a "safe" zone for my lungs & heart when the air quality is sketchy).

I don't mind telling you all that after the warm up routine 🧘, I was wondering if I'd be able to do a workout - the warm-up just about drained my battery with this overhanging wildfire haze!

I managed - only because it was a light workout.

But don't be fooled by how easy it looks … it may be simplistic, but it is effective:

It's okay to back the 20 ct. down to 10-15 ct.

Muscles Worked

Side Step Jacks~Aim for 10 reps EA side, x2

ALTERNATIVE1 - Jumping Jacks with Side Arms Lifts~Aim for 10 reps x2

ALTERNATIVE2 - Seated Side Jacks~Aim for 10 EA side, x2

Squat Into Calf Raise~Aim for 10 reps x2

Back Leg Raises~Aim for 10 reps x2

ALTERNATIVE Barre Sculpt Rear Leg-Lifts & Front Scoop~Aim for 10 reps EA leg, x2

ALTERNATIVE: To me, this form of bodyweight dead;ifts, seemed safer for seniors; Standing Bodyweight Romanian Deadlift~Aim for 10-12 reps x2

Split Lunge~Aim for 10 reps x2

ALTERNATIVE - Chair assist Lunge~Aim for 10 reps x2

Duration of Warm Up Routine & Light Workout: 11 mins & 43 secs. You will burn more calories if you step up the pace into high aerobic mode - I do not recommend high aerobic mode for seniors.

As I was finishing my workout, Holland came downstairs … and I said I was going to drive "to the river, for a walk" 🚘🌊 I have been missing my walkabouts 🚶‍♀️, & the sun on my skin ☀️ Hopefully, the air would be clearer, too.

It would be a good, cooling, drive.

And, of course, Clive went with me 📕😉

Willow Grove Park, from Castle Rock: Take I-5 S and WA-411 N to Delameter Rd., which ties into Coal Creek Rd: cross Ocean Beach Highway onto WA-432 E in Longview & turn right onto Willow Grove Rd … following road to Park entrance, on the left~34 min (21.8 miles)

The breathable air & the river breeze were wonderful!

I started my walk, here; Willow Grove, Longview-WA. The JASMINE K Bulk Carrier built in 2023 (3 years old) and sailing under the flag of Panama. It is currently anchored in the Columbia River, off Willow Grove - since August 8th, waiting for it's Port of Longview docking orders.

I don't think she'll find the type of waves, she's looking for …

Rustling leaves, birdsong & clear skies. A good start to Shabbat Eve.

Minutes from where I parked Betsy; a little breezy, but still warm. Not much river activity.

Mileage tally of trail walk.

Hit my walking mileage. YAY 

The humidity was nearly as high as the temperature.

I'm on target for my daily movement requirement, too~GOOD Day.

And my heart behaved - even when the beat spiked. At 131 bpm, I am [just above the upper limit] for most people in their 70s; in the vigorous range, but not necessarily dangerous for a fit person - even with arrhythmia - if I can stop walking and return to a resting heart rate within minutes (which I can & am capable of doing). Results tell me, "You are in good cardiovascular health".

My hair was soaked from sweat - but the AC was humming & I wasn't ready to go home, yet …

I read a few more chapters & was whisked away to Laos, Thailand.

When the Fargo adventure jetted off to Bangkok … 

Bangkok is the capital city and chief port of Thailand.

… it was time to shut the book covers, and head Betsy's nose towards home.

I was also thinking it's time for relaxation with Jonathan Settle's music - I haven't heard it in a while (since Bob's spirit left Earth; Holland does not join me in my Friday-Saturday 24 hour time of soul refreshment): I miss that special time. My weekend needs Jonathan in it ✡️🍷🍾☝️ ✝️🙏🕊️

Jonathan Settel - Messianic Music Playlist: 

(https://www.youtube.com/playlist?list=PLBw5NPUlq2gm0ki9ypMeGIdap5vYpaKfK)