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 💓

THIS WEEK~Self-Care 2026; Castle Rock-WA

We drove into Castle Rock to grab a few things … and along the way, revisited the Arkansas Creek area - I like this short drive:

Deeper potholes …

Arkansas Creek; Castle Rock-WA

Arkansas Creek; Castle Rock-WA

Left to the rock pit & Right to the creek … we went right, and watched 2 eagles for a while. Holland says spring salmon are running now.

Arkansas Creek, & Castle Rock-WA

Walking the grocery aisles & enjoying the drive was fun; the fallout that followed was not. This entire region is his family stomping grounds, and everything connected to it (alcohol-drug-sex fueled memories, places that hold sad memories, people connected to those memories, ect.), just seems to bring the devil out in him - and he will work the bitch button until he gets the response he's aiming for.

WA State - especially this section of  it, is not good for him.

But, I didn't let the Redmill devils rattle my cage. I just distanced myself.

WA State - especially this section of  it, is not good for me: it's not good for US.

After getting back home and stashing the things bought …

Something new = keeping with the March Irish vibe ;-)

… we both went  our separate ways for the rest of the Day.

He's going to keep acting out the entire time we are in WA - and I'm going to ignore the tirades and keep working on self care: I've come too far in the rebuilding of my life to allow the self-destructive redmill bullshit, to make damaging in-roads, that will move progress backwards.

I'm going to move forward, thanking Elohim for what's He's done for me so far - and what He will continue doing for me, today & tomorrow. There is always something to be thankful: I am thankful the Day started out good. I am thankful for the drive I enjoyed earlier. I am thankful for the items we purchased. I am thankful that no matter how stormy Life gets … I am still breathing, and I know Elohim has a purposeful Plan for my Life.

The best way for me to deal with the stormy weather is to work it out … thankfully, I enjoy working out.

To get substantial health benefits, older adults need three types of activity each week: aerobic, muscle strengthening/toning, and balance activities. Doing activities of all three types is important for improving physical function and decreasing the risk of falls or injury from a fall. Adults 65 and older need at least 150 minutes of physical activity weekly, including activity to strengthen muscles and improve balance = 21 minutes, x7 days or  30 minutes, x5 days.

With all the walking I did today, I hit the “sweet spot” in regards to my daily steps = 8,780 steps, today (Holland did at least 2,000 of those with me, before the Day got twisted out of shape).

The Darebee “Strong & Beautiful” workout is an upper-body strength and tone routine using dumbbells, designed to build power, control, and muscle definition, & can enhance muscle tone, bone density, and balance. Seniors should begin with fewer sets & reps, then increase them gradually if safe to do so. For older adults, starting with lighter weights (1- to 5- lb.) dumbbells; and focusing on perfect form & controlled movements, is safer - this reduces strain on tendons, ligaments, and joints. Darebee’s programs are designed for progression, but older adults may need to slow the pace and reduce intensity to match recovery needs. Monitor symptoms: Stop if you feel sharp pain, dizziness, or shortness of breath.

Muscles Worked.

Weights used; 5's interchanged with 8's, between workout sets.

Curls~6-10 reps x2; Punches~8-12 reps x2; Rows~8-12 reps x2; Press~8-12 to reps x2; Hold~8-12 reps x2

The Cardio Mini Cycle exerciser is generally safe for a 69 year old  woman: and can be effective for cardiovascular health, joint mobility, and lower-body strength; and to gain at least 150 minutes of moderate-intensity aerobic activity per week. Start with short, low-intensity sessions of 5-10 minutes and gradually increase the duration as your endurance improves. You can split the total daily time into several shorter sessions, such as three 5-minute sessions or two 10-minute sessions. Focus on consistency: the key is to keep those joints and muscles moving regularly without overdoing it. Always listen to your body … stop if you feel unusual pain, dizziness, or excessive fatigue.

For a 69-year-old woman, stationary cycling can be done for 15 to 20 minutes per session, x3 to x5 a week = You can split the total daily time into several shorter sessions, such as three 5-minute sessions or two 10-minute sessions.

When I went on FB to check out my Friend's Pages, a FB pop up's message, had perfect timing … the Day started well and ended sideways - but, by the grace of Elohim, I'm still golden 😉 Thank GOD for sustaining Faith!

We are going to be here until December - and possibly longer if Holland gets side-tracked with the nonsense and doesn't do what we came here to do. The months spent here will be like a trip to Hell. MPO I am going to need all the help I can favor from Elohim, the healing grace of Yeshua, and the discerning wisdom of the Ruach HaKo'desh to weather the incoming storms & stay golden - it won't matter what the season it is, the storms will blow through. It's the Redmill Way.

MOD SHAMROCK COASTER; Castle Rock-WA

Paddy's Day is coming up 📅 … and I wanted a themed coffee mug ☕️ coaster - so, I designed this one, today 😉 

It's pretty easy to work up.

MOD Shamrock Coaster~March 9th, 2026

Materials: Worsted weight yarn (2 shades green & 1 yellow); #G/6 crochet hook; scissors; tapestry needle.

Terms used:

ch = chain 

sc = single crochet

jn - join

st = stitches

EA = each

rpt - repeat

sl st = slip stitch

EO = end off

Coaster: Ch 2 - not too tight … not too loose: make 8 sc in first ch; jn to 1st sc to make a foundational circle - do not turn

Foundational circle + ch 6

Row 1: Ch 6 & with hook, pull up 1 st in each ch - and between the 1st & 2nd sc of foundational circle.

Pull up 1 st in each ch - and between the 1st & 2nd sc of foundational circle.

Now, yarn over & draw yarn through the two loops on hook (much like and afghan st would be worked) until you have worked through each pulled loop …

Yarn over & draw yarn through the two loops on hook.

Row 2: C1 & begin begin working Tunisian st pattern in the front bar of EA sts, as follows: repeat the row 1 process - except this time work the last st in the front of foundational sc circle, before drawing yarn through the two loops on hook, as done previously.

Ch 1 at end of row.

Working of the end st into the front of the foundational circle sc.

Row 3: C1 & repeat the row 2 process - except this time work the last st in the back of same foundational sc circle st of row 2,  before drawing yarn through the two loops on hook, as done previously.

Back of work …

Working of the end st into the back of the foundational circle sc (front of work).

Row 4: C1 & repeat the row 2 process - except this time work the last st between the 1st & 2nd sc of foundational circle, before drawing yarn through the two loops on hook, as previously done.

Recap of [working of end st between sts] of foundational circle.

Continue the pattern sts in like manner, alternating the end sts as described in rows 2 through 4. These three rows will form the circular shaping of the coaster.

Pattern will form a circular shape.

Repeat pattern rows 2 through 4, around the foundational circle, until coaster shape is complete: 

Complete the circle …

Then line up the Tunisian st bars & work the pattern sts to form a nice seam - there will be a little rise to the seam, but not enough to throw a concerning wrinkle into the end result.

Line up Tunisian pattern bars and close the seam …

Sl st end st to first st, EO - weave in loose ends; embroider the design, & and begin the trim pattern.

Sl st end sts for a nice finish.

Weave in the loose ends, &  EO

Internet 4-leaf Clover Embroidery Graph.

General idea - it doesn't need to be a perfect Graph mimic.

Trim: Attach variegated yarn & begin edge trim as follows - *ch 1, sl st in next st*; rpt around, ending with a sl st in first sl st. EO & weave in loose ends.

Trimmed & ready for Paddy Day use.