September 26th: We are officially in the Fall Season here, in Pleasant Valley-CA just outside of Coalinga-WA; the shift happened on the 22nd - and we woke up to a cooler environment, with condensation on Betsy's windshield this morning, when we got in the 4x to drive to Coalinga.
Yesterday I had been moving and shifting things in the bunk room … and somehow tweaked my back, which caused quite a bit of throbbing pain in my leg arm - from my shoulder to the tips of my fingers. I'd never experienced that before. I could not alleviate the throbbing pain no matter what position I flip-flopped back and forth with; so, around 3 AM, I just got up & made a cup of coffee and a couple slices of toast:
Eyes don't need to be fully opened to enjoy morning's joy juice 😉
Waiting for my toast to pop … my eyes were jolted awake by the shrill beep-beep-beep of the overhead fire alarm 😳
Nicely browned toast set off the alarm; not burned!
WTH???
The toast was barely browned - Holland jumped up to shut the alarm down, & we were both fully awake then 😒
We are still working on the situation between us; working on ourselves separately …
… and trying to find a middle ground: this is hard for Holland - I don't think he's ever met anyone on middle ground. Everything to him is an immediate challenge. And he doesn't understand how to be humble, or appreciative for what he has: he always wants more, having his feelers on the pulse of what's going on with The Joneses; always comparing, which feeds into dissatisfaction. He's very combative in everything with everyone.
Watching him struggle through the humbling Elohim is leading him through is hard for me to watch, and to feel with fallout debris: but it's important is he's going to grow into the man Elohim & I know he can be. If he'll allow it, and let it be.
My swan-man always has to learn life lessons the hard way.
Life doesn't issue a learner's permit before you take a seat to enjoy the ride - nor doe it some with a fix-it-manual: you learn as you move along.
All the adjustments happen in the space between.
The trip to Coalinga this morning, was one of the in-between-moments. As I mentioned earlier, I didn't get much sleep. Today is Friday, and we normally drive to Huron to buy fresh veggies at the farmer's market there … but, we both knew our energy levels would be depleted by 4:30 PM; plus my arm was throbbing and I knew I wouldn't be able to carry my purse or the bags filled with purchases: so, we decided to skip the farmer's market this weekend. I tried to go back to bed to recoup some lost sleep, but my arm pain flared up every time I laid down. So, then I decided to drive to Coalinga and get that out of the way - that town is closer; and there are grocery carts there, so I wouldn't need to carry purse or filled bags: and my sore arm is not my primary driving arm.
Holland hearing my musings, offered to drive me - and I agreed; stressing that I was immune to any love bombing he intended to deploy. I'm pretty sure he didn't hear what I said … all he heard was that I agreed to allow him to drive me to spare arm pain. He completely ignored that I am not going to fall in line with the rest of the redmill women - he cannot emotionally abuse me, then try to smooth things over with gifts, vacations, and [gentlemanly] behaviors. Abuse is never acceptable. Gifting, and vacations mean nothing if they are merely Band-Aids 🩹 meant to stay relationship hemorrhaging. And a gentlemanly behavior comes off as false when employed by gaslighting brutes.
Holland comes from a different world than I do - our childhood backgrounds are eerily similar … BUT our emotional, physical, and spiritual hemispheres are WORLDS APART.
Holland's character revolves around the mindset that everything is a challenge; and he intends to come out on top, come hell or high water.
We both came with baggage from past experiences and past marriages - my childhood was a hellish experience, and my first marriage was a very happy one: Holland's childhood was a struggle, and his first marriage was a disaster. We both have trust issues. Holland has very strong feelings concerning gender roles; I was raised a free spirit in a bohemian, hippy environment … I don't mind lending my strengths when needed; Holland struggles with that. And I struggle with THAT.
Holland insists on being an alpha-male leader, with a traditional submissive female in his family unit: I don't have issue with that. WHAT I DO take issue with, is that respect is earned rather than a guaranteed expectation: if a man wants to be in the leadership role, he needs to lead responsibly. MPO, is that having a penis does not just naturally catapult someone into the leadership role; the Redmill men feel differently. I am very uncomfortable around men that treat women disrespectfully: Hollands entire male nucleolus (family and friends) is made up of men with lopsided mentalities. That mindset caused issues between Holland and me.
The drive to Coalinga was peaceful; we were both thankful for that grace.
When we got back home and the few things purchased were put away, Holland went upstairs to catch up on lost sleep; and I got supper preparations under way. Around 3 PM, Holland was awake and downstairs again - and Supper was cooked to the backbeat of messianic music filling the house.
VAL'S LEGGY SPANISH RICE; Coalinga-CA: (https://roadgypsiesvalandholland.blogspot.com/2025/09/vals-leggy-spanish-rice-coalinga-ca.html)
Supper cooking, the house smelled wonderful.
Paul Wilbur - 'Roni Roni Bat Zion' song:
(https://www.youtube.com/watch?v=FI_2bRaMLAk)
A little later, body toning was engaged in:
The Lunge Step-Up exercise works the quadriceps, hamstrings, glutes, and core muscles, which are vital for walking, climbing stairs, and standing up from a chair.
Improves balance: By working one leg at a time (unilaterally), it challenges and develops your stabilizing muscles. Improved stability can significantly reduce the risk of falls.
Corrects imbalances: Single-leg movements, like a step-up, can help address strength imbalances between the right and left sides of the body.
Primary Movers (Lower Body)
Quadriceps: These are the main muscles on the front of the thigh, responsible for extending the knee and providing the power to step up.
Glutes (Gluteus Maximus): These large muscles in the buttocks are crucial for extending the hips and stabilizing the pelvis, especially during the lunge and the upward phase of the step.
Hamstrings: Located on the back of the thigh, the hamstrings help control the descent of the step and assist in hip extension.
Stabilizers & Supporting Muscles
Calves (Gastrocnemius and Soleus): These muscles in the lower leg assist in plantar flexion (pointing the toes) and provide stability to the ankle.
Core Muscles (Abs and Back): The abdominals and erector spinae (back muscles) are vital for maintaining a stable torso, balance, and proper pelvic alignment during the dynamic movement.
Hip Stabilizers (e.g., Gluteus Medius): Muscles like the gluteus medius on the side of the hip help stabilize the pelvis and prevent excessive inward or outward movement.
Gluteus Medius Muscle
How to make the lunge step-up safer for seniors
Always listen to your body and consult with a doctor or physical therapist before starting a new exercise routine, especially if you have joint issues or a history of injury.
1. Add support = Perform the exercise next to a wall, sturdy piece of furniture, or use a broomstick for balance. Use your hands on the support to maintain stability throughout the movement.
2. Reduce the range of motion = Start with a "mini-lunge," only bending your knees part of the way down. Over time, you can gradually increase the depth.
3. Focus on technique = Keep your chest up, shoulders back, and core engaged throughout the movement. Make sure your front knee stays aligned with your ankle and does not wobble or cave inward. This protects the knee joint from injury. Let the front leg do the majority of the work on the step-up portion. Don't push off the floor with the back leg.
Use slow, deliberate, and controlled movements instead of relying on momentum.
The Split Lunges exercise primarily work the quadriceps, glutes, and hamstrings as prime movers. They also engage the calves (gastrocnemius and soleus), adductors for hip stability, and the core muscles (like obliques and erector spinae) to maintain an upright posture and balance. Hip flexors are also active in stabilizing the pelvis.
When performed with proper form and modifications, split squats can provide several benefits for seniors:
Improved balance and stability: Split squats require balance in an unstable stance, which can help prevent falls, a major concern for older adults.
Increased functional strength: The exercise strengthens the quadriceps, hamstrings, and glutes = muscles that are crucial for daily movements like walking and climbing stairs.
Corrects muscle imbalances: Training one leg at a time (unilateral training) can help correct strength differences between the right and left sides of the body.
Promotes joint flexibility: The movement encourages mobility in the hips, knees, and ankles, which can reduce stiffness.
Primary Movers (Prime Movers)
Quadriceps: The large muscle group on the front of your thighs, responsible for extending the knee.
Gluteal Muscles (Glutes): These include the gluteus maximus, which helps extend the thigh and drive the body upward.
Hamstrings: The muscles on the back of your thighs that contribute to hip extension and knee flexion.
Secondary/Stabilizing Muscles
Calves (Gastrocnemius & Soleus): These muscles in the lower leg are active in plantarflexion and provide stability for the ankles and feet.
Adductors: These are the inner thigh muscles that help stabilize the hips and maintain proper alignment during the movement.
Adductor Muscles
Hip Flexors (e.g., Iliopsoas, Rectus Femoris): These muscles are engaged to control the front leg and stabilize the pelvis.
Core Muscles (e.g., Rectus Abdominis, Obliques, Spinae Erector): A strong core is essential for maintaining an upright torso and balance throughout the split lunge, preventing leaning and twisting.
Before starting split lunges or any new exercise, a senior woman should consult a doctor or physical therapist, especially if she has any chronic conditions, injuries, or balance issues. Certain conditions, like meniscus tears or damaged cartilage, can make deep bending movements like lunges inappropriate.
To make the exercise safer and more effective, seniors can use the following modifications:
Use support: Hold onto a sturdy chair, wall, or counter for balance.
Try reverse lunges: Stepping backward into a lunge is often easier on the knees than stepping forward and is a great modification for those with knee pain.
Reduce the range of motion: Instead of lowering all the way down, do a "mini-lunge" to build strength and confidence. You can gradually increase the depth over time.
Widen your stance: Placing feet hip-width apart rather than in a tightrope formation can prevent wobbling and increase stability.
Keep it static (split squat): Instead of stepping forward and backward, start in a split stance and simply lower and raise your body. This removes the need for dynamic balance.
Control the movement: Focus on slow and controlled motions to maintain balance and engage muscles effectively.
Monitor for pain: If there is any sharp or unusual pain in the knees or other joints, the exercise should be stopped immediately.
If lunges are not a good fit, other exercises can strengthen the same muscle groups.
Alternatives include:
Glute bridges: A safe way to strengthen the glutes and hamstrings.
Step-ups: Using a low step or platform can strengthen the legs and improve balance.
Single-limb stance: Simply balancing on one leg while holding onto a chair can effectively improve balance.
The Front Leg Raises exercise, primarily engage the hip flexors (such as the iliopsoas) and the quadriceps on the front of the thigh. Core muscles, including the abdominals (rectus abdominis) and obliques, are also used isometrically to stabilize the body during the exercise.
Additionally, secondary muscles like the lower back, hamstrings, and adductors (inner thighs) provide support and control the movement.
The exercise is not ideal if the person has trouble getting down to or up from the floor, or if they have a history of hip injury. Start with seated version.
Primary Muscles Worked
Hip Flexors: This group of muscles, including the iliopsoas, is the primary mover, responsible for lifting the leg up and forward.
Quadriceps: The muscles on the front of your thigh, especially the rectus femoris, are heavily involved in extending and straightening the leg during the lift.
Secondary Muscles Worked
Core (Abdominals and Obliques): To keep the torso stable and prevent arching the back, the muscles of the abdomen and side of the torso are engaged.
Hamstrings: These muscles on the back of the thigh work to control the descent of the leg.
Glutes: These muscles provide stability to the hip.
Adductors: The inner thigh muscles help to control the movement of the leg as it's being lifted and lowered.
Front leg raises can be a safe and effective exercise for a senior woman, but safety depends on factors like balance, mobility, and any existing health conditions such as hip injuries or difficulty getting on and off the floor. In these instances, it is advisable to perform the exercise seated.
Benefits of Front Leg Raises for Seniors
Strengthens thighs: The exercise targets the front of the thigh muscles, which are essential for walking, standing, and balance.
Improves mobility: Strengthened leg muscles contribute to better overall lower body mobility.
Low-impact option: While a standard front leg raise can be done while standing, a seated version is a low-impact exercise that reduces strain on the knees.
A seated version is a good starting point for many seniors, as it requires less balance and support.
Stand or sit tall, drawing in the abs for stability, and keep the back straight.
Modify as needed.
Use a sturdy chair or wall for support when standing. An ankle weight can be added to increase the challenge, but this should only be done after a baseline of strength has been established.
How to do a Seated Front Leg Raise (for a simplified version)
Sit tall in a chair with your feet flat on the floor.
Straighten one leg out in front of you.
Hold the position for a few seconds.
Slowly lower the leg back to the starting position.
Repeat on the other leg.
Tonight I am going to enjoy a glass of wine; and tomorrow, I intend to be lazy all Day long 🕊️
About 4 ounces of Wine & the rest of the glass filled with water; Shabbat Eve.Toasting “l'chaim tovim ul'shalom,” (la'-chi-m tov-m all'-shawl-oam) = "for good life, and for peace."
"L'chaim" (לַחַיִּים) is a Hebrew phrase meaning "to life" and is a traditional Jewish toast for health and happiness. The most common use of "L'chaim" is as a toast before drinking, similar to how other cultures say "cheers" or "to your health". Historically, we know that toasting “to life” is at least 4,372 years old and is considered a Jewish custom. It's deeply tied to Jewish culture and history, reflecting community, unity, and the spirit of finding joy even in the face of adversity. It's more than just words; it's a cultural celebration and a testament to the joy of shared moments.
