APRIL 2026; Castle Rock-WA

I'm ready for whatever April has instore for me - it's not starting out so peachy keen … but, I know Yeshua is for me & everything will work out.

Peace ✌️

Love - in whatever form Elohim blesses me, with; marriage is on the skids 💔, but there are many ways a person can be loved 💝

Abundance; again, there are many forms of abundance 😉

I look forward to all of the good things, yet to come my way 👍

Holy Week is still moving forward ✝️; and the Passover festivities 🕎 will begin tomorrow - I observe them both, from a Messianic Christian perspective ☝️🕎✝️📖

With all that's been going on here, I did manage to get my 4th Holy Week observance post up this afternoon:

TUVO SHEL ELOHIM~Holy Week 2026 #4; Castle Rock-WA: (https://roadgypsiesvalandholland.blogspot.com/2026/04/tuvo-shel-elohimholy-week-2026-4-castle.html)

It was also noticed this morning, that Holland has removed himself from My FB Page - and deleted the marriage announcement picture from the Events notification ❌ on both pages: we are separated as of yesterday afternoon 🗓️, & he's barreling down the highway to hell at turbo speed 🙄

This is not big news to any of you that have been following my Blog posts: it's been an ongoing thing for quite awhile. And it's not a big blow to me, either - I knew it would happen 😒 when we came back here, to the redmill stronghold 🥴👺😈🤡

Even that this took place at this particular time ✝️, isn't surprising, either. Judas's lingering effects 👺 seem always to be in play: no matter what era unfolds 📅, or where the presence of Yeshua is. The Judas spirit is self-righteously sneaky and self-serving 💩 - oblivious to the damage 💔 that occurs when it blows through.

So

That where that is at 😒

I've never been seriously separated before 🤔 (a 3 day angst  doesn't count; MPO)… from any man in my life: most guys like me and want me in their lives. I've never been treated so badly by a man, before 🤷‍♀️ This is a new experience for me; but I'm not going to let it ruin my Life. I'm 69 years old & I'm going to get on with getting on before my time on Earth runs out. I have for the 3 years we've been married and waged war on each other, tried to hold things together because I don't believe in divorce … but I am finally at the point where I just don't care anymore if he walks, or not. If, at some point he wants to grow up, he will have to do the fixing. I'm done fixing. And if this truly is the end of the road - I'm okay with that, too.

This man, and his crazy-train family, wears me out.

I don't know what tomorrow holds, BUT I KNOW the One who holds it ☝️👑🕊️

And truthfully? Peace is a real good feeling. The house is quiet, I'm not walking on eggshells, and I don't have to listen to fantastical bullshit stories anymore about the {righteous redmills} - that do not ring true when you actually meet them in person 🤨 If his parents ever did have a ministry, it was satanically inspired and hellish in operation 🎭😵‍💫

I suppose he was thinking I'd be grabbing his leg and begging him to stay: but I didn't; I don't need a man to be complete - and I for sure don't need a man in my life that doesn't want to fully engage. There is no place for a Judas 👎 at my table. I know how to go it alone & peace is a real GOOD feeling. I'm actually in a good place on all levels & I know Yeshua has me in all the ways that truly do matter.

Ecclesiastes 3:1 states, "To every thing there is a season, and a time to every purpose under the heaven." There is a specific time for every event in life. Life is structured by God - all life's seasons having its purpose and significance: birth, death, planting, harvesting, loving, losing, and healing … all aspects of life have their appointed times.

The Byrds - "Turn! Turn! Turn!" 1965: 

(https://www.youtube.com/watch?v=Xkx0SuEGMOc&list=RDXkx0SuEGMOc&start_radio=1)

Holland's family experiences a lot of deaths - and those deaths happen pretty regularly & pretty close together, time-wise: Tammy died a year before we married. Scott died last summer. Brenda & George died this past winter; he hasn't fully grieved those deaths 😟 - he needs time ⏳ to heal 🩹 & I hope this separation will afford that time. I understand how it goes; it took me a loooong time to find stable footing after Bob's spirit left Earth 💔 I still have moments & in all probability, always will … but I don't stay parked at the junction of grief & depression: Holland's family does and he does frequent drivebys for his serving.

I don't begrudge Holland this time apart. He needs to fully heal on every level before he can be the man he thinks he is: before he tries to embark on a love relationship, he needs to understand what love is. He needs to let go & let God lead him into a life he can fully immerse himself in. He needs to understand that a softening of a hard heart does not mean pussification. I could never reach the deepness he shelters - he never lets me fully into his life: maybe God can 🙏

Beast Betsy will be shared, so I'm not without wheels when I need them.

Argent - 'Hold Your Head Up': 

(https://www.youtube.com/watch?v=o-6v4H4BtWI&list=RDXkx0SuEGMOc&index=47)

I was in the mood for a kettlebell workout, so I did the Darebee Top-to-Bottom Back workout that is designed to be a full-body stretching routine for maintaining muscle 💪 and tendon health, which can contribute to overall well-being, suitable for various fitness levels, including those who are 69 years old. However, a 69-year-old woman should consider her overall health, mobility, and any limitations or restrictions she may have.

Workouts like this one can significantly improve cardiorespiratory fitness.

{{What Is Cardiorespiratory Fitness and Why Does It Matter?

SCIENCEINSIGHTS~November 15, 2025

Cardiorespiratory fitness (CRF) represents the integrated capacity of your circulatory and respiratory systems to supply oxygen to your working muscles during sustained physical activity, for overall physical health and long-term well-being.

Defining Cardiorespiratory Fitness

CRF describes how effectively your heart, lungs, and blood vessels work together to deliver oxygenated blood throughout your body, so the body can work harder and for longer periods before fatigue sets in. When you exert yourself, your muscles demand more oxygen to fuel the activity, and the cardiorespiratory system must meet this demand efficiently.

CRF’s Impact on Long-Term Health

CRF is recognized by organizations like the American Heart Association as a clinical sign of health due to its association with disease risk. Low levels of CRF are considered an independent risk factor for all-cause mortality: separate from factors like smoking, obesity, or high cholesterol.

Studies consistently show a dose-response relationship between CRF and longevity. For every increase of one metabolic equivalent (MET)—a measure of exercise capacity—individuals see a 13% to 15% reduction in the risk of all-cause mortality. This evidence suggests that even modest improvements in fitness can translate to significant health benefits.

A higher CRF level is strongly protective against cardiovascular disease (CVD). The enhanced efficiency of the heart muscle means it can pump more blood with fewer beats, reducing strain on the entire system. Furthermore, good CRF is strongly linked to improved metabolic health, helping to regulate blood pressure and increase insulin sensitivity, which allows the body to manage blood sugar more effectively.

This protection also extends to certain types of cancer, where higher CRF is associated with a lower incidence. The protective benefits are so substantial that achieving even a moderate level of fitness can significantly reduce the elevated health risks associated with a sedentary lifestyle.

Training Principles for Improvement

Improving CRF requires systematically applying the FITT principle: Frequency, Intensity, Time, and Type of exercise. Consistency in training is fundamental, with a frequency of at least three to five sessions per week being generally recommended for cardiovascular benefits.

Intensity is the most influential variable for boosting VO2 max; however, steady-state cardio, performed at a moderate intensity for 30 to 60 minutes, also contributes significantly to building an aerobic foundation.

The type of exercise should involve large muscle groups in a rhythmic, continuous manner, such as running, cycling, swimming, or brisk walking. The duration, or time, of each session should be at least 20 minutes to maximize cardiovascular adaptation. Progression should be gradual, increasing the time or intensity over weeks and months to continually challenge the cardiorespiratory system and ensure sustained improvement. https://scienceinsights.org/what-is-cardiorespiratory-fitness-and-why-does-it-matter/ }}

KETTLEBELL~10 ct EA x2

It's raining here, so I ended my evening reading Clive Cussler's 'The Gray Ghost' novel.

TUVO SHEL ELOHIM~Holy Week 2026 #4; Castle Rock-WA

John 13: Now before the feast of Passover when Yeshua knew that the appointed hour He was to leave this world set by the Father - to return back to the Father, was quickly approaching, he rose from the supper table, laid aside his garments, poured water into a basin, took up a towel & began to wash the disciples' feet - and to wipe them with the towel.

When Yeshua came to Simon Peter; Peter asked, "Why do you wash my feet?" Yeshua answered him, "What I do now you do not understand; but you will in due time." Peter said to Him, "You shall never was my filthy feet, Lord." Yeshua said to him, "If I do not wash you, you will have no part with Me." Peter then said, "Lord - wash not only my feet, but also my hands & my head." And Yeshua said, "He whose feet are washed is wholly clean: and you are clean … but not all." Yeshua said this because he knew there was a traitor with them, one whose feet He had just washed.

So, after he had washed everyone's feet, he put the towel aside, dressed fully & sat at the table again, saying to them, "Do you know what I have done to you? You call Me 'Master & Lord' - and you speak truth; for so I am. If I then, your Lord & Master, have washed your feet; you also should wash one another's feet. I have given you an example, that you should do as I have done.

I say to you that the servant is no greater than his lord - neither he that is sent greater than He that sent Him. If you know these things, happy you will be if you do them. I speak not of you all: I know who I have chosen … but that Scripture may be fulfilled, he that is eating bread with Me has it in his heart to betray Me. I tell you this before it happens, so, when it happens, you will know that I am He (meaning Yeshua is Messiah, as the Old Covenant foretold). I tell you that whoever welcomes those I send, welcomes Me; and whoever welcomes Me, welcomes Him that has sent Me." When Yeshua finished speaking, He sadly looked at his disciples & testified, saying, "One of you will betray Me." The disciples were startled.

Now John - the beloved disciple & younger earth sibling of Yeshua, as sitting closely to Him; Peter motioned to him, asking him to ask who it was that Yeshua was speaking of. John turned to Yeshua, asking, "Lord, who is it?" And Yeshua answered, "It is he to whom I will give a dipped bit of bread." Then Yeshua did as he said, giving it to Judas Iscariot. As Judas took the soaked bread, evil took hold of him & Yeshua knowing this, said to him, "That which you will do, do quickly." This meaning was not understood by the disciples; some of them thought, that because Judas had the money pouch, that Yeshua was giving Judas leave to go purchase the things needed for the upcoming feast; or, that Judas should give some money towards the poor. Judas immediately left the table: and it was night.

When Judas had gone out the door, Yeshua said, "Now is the Son of man glorified, and Elohim is glorified in Him. Little children, I will be with you for just a short time. You will seek Me: but where I go, you cannot come; so now I give a new commandment to you, that you love one another - as I have loved you, you also love one another. By this shall all know that you are My disciples.

Simon Peter said to Yeshua, "Lord, where will you go?" Yeshua answered him, "Where I go, you cannot follow me now; but you shall follow Me later on." Peter said to Him, "Why cannot I follow You, now? I will lay down my life for Your sake." Yeshua answered him, "Will you lay down your life, for Me? I tell you now, that the morning heralding rooster will not sound until you have denied Me three times."

* March 29, 2026 - HOSHIANA~Palm Sunday 2026; Castle Rock-WA: https://roadgypsiesvalandholland.blogspot.com/2026/03/hoshianapalm-sunday-2026-castle-rock-wa.html

** March 30, 2026 - IMMANUEL~Holy Week 2026 #2; Castle Rock-WA: https://roadgypsiesvalandholland.blogspot.com/2026/03/immanuelholy-week-2026-2-castle-rock-wa.html

*** March 31, 2026 - GADOL ELOHAI~Holy Week 2026 #3; Castle Rock-WA: https://roadgypsiesvalandholland.blogspot.com/2026/03/gadol-elohaiholy-week-2026-3-castle.html

GOODBYE MARCH~Self-Care 2026; Castle Rock-WA

Today is the last Day of March 🥶☔️; hopefully warmer, brighter Days 🌞 will be ushered in, tomorrow 🙏

Still recouping from whatever is hurting my lungs - but I did manage to get 2 Blog posts up today: this one, as well as an earlier Holy Week #3 post 😊

GADOL ELOHAI~Holy Week 2026 #3; Castle Rock-WA:  (https://roadgypsiesvalandholland.blogspot.com/2026/03/gadol-elohaiholy-week-2026-3-castle.html)

My workout today, was a series of squats. Squats don't just work the lower body, activate the cardiovascular system and deliver higher lower body power; they also help the lower spine remain supple, contribute to developing greater range of motion on the adductors and help in the development of better balance and coordination. The I Love Squats workout is perfectly suited to help you attain all this.

Warm Ups before performing squats:

Leg Swings: Forward and backward swings to loosen up the hip joints~Aim for 10-15 reps EA leg

Hip Circles: perform cautiously, for those with osteoporosis or osteopenia - stop if you feel pain. Rotate your hips in a circular motion to enhance mobility~Aim for 10-15 ct

Torso Twists: perform cautiously, for those with osteoporosis or osteopenia - stop if you feel pain. Gently twist your torso from side to side to warm up your core~Aim for 10-15 reps EA side

The Darebee I Love Squats workout is generally safe for a 69-year-old woman to do, provided she follows proper guidelines and modifications, if needed. Here are some key points to consider: it's crucial to perform squats correctly to avoid knee pain and other injuries. Proper form includes keeping the back straight, knees tracking over toes, and not allowing the back to round. Modifications: Women can also perform less strenuous squats with chair assist (shown following the workout sheet). You can also utilize a wall to perform squats, to build strength safely. Personalized Approach: The number of squats to do daily should be personalized based on an individual's fitness level, health status, and experience with strength training. Squats enhance lower body strength and cardiovascular fitness - this workout includes various squat variations that target multiple muscle groups, such as the quads, hamstrings, glutes, and abdominals. The workout emphasizes a 1 minute rest period between sets and is suitable for women looking to build muscle and improve overall fitness.

Muscles Worked.

4 reps EA set, x2

Squat Step Back~4 reps x2

Goblet Squats~4 reps x2

Squat Front Kicks~4 reps x2

Squat Hold Calf Raises~4 reps x2

Chair squats are a versatile, low-impact exercise that can be adapted for all fitness levels, making them an excellent addition to any strength or functional training routine. Chair Squats help build leg strength, glute tone, and core stability while being low-impact and accessible for beginners, older adults, or those recovering from injury. They also improve posture, balance, and functional movements such as sitting down and standing up from a chair, which translates to better performance in daily activities. Additionally, chair squats can support bone health, particularly in the hips and spine, making them suitable for individuals concerned with osteoporosis. How to Perform Chair Squats: Use a chair that is stable and not on wheels; a firm dining chair or sofa can work if needed. Stand with feet shoulder-width apart, toes pointing forward, and spine neutral. Engage Core: Keep your chest lifted and core tight. Lowering Phase: Bend your knees and push your hips back, lowering your butt toward the chair. Gently tap the chair with butt without fully sitting down. Rising Phase: Press through your heels, engage your glutes and hamstrings, and return to standing.

Chair Squats~4-8 reps x3

Tonight, I'm working a few rows on my WIP, while vacillating between a few movies, & a couple of YouTube tunes … and waving March bye-bye 😉

Working steadily towards the end game …

GADOL ELOHAI~Holy Week 2026 #3; Castle Rock-WA

Joshua Aaron  - 'Gadol Elohai' | גדול אלוהי |How Great is our God~Lyrics & Translation Included: 

(https://www.youtube.com/watch?v=wDCx-yFVRAI)

John 5: There was a feast of the Jews; and Yeshua went up to Jerusalem. Now there is at Jerusalem by the sheep market, a pool, which is known as Bethesda - having five porches; where great crowds of ailing people gathered to be healed by the blessed waters: for an Angel would at a certain season stir the waters, and whoever was first to step into the pool when the water began to move, was healed of whatever disease he had. A man was there - who had been suffering an ailment for 38 years. When Yeshua saw him … knowing that the man had been ill for a long time, he said to him, "Do you want to be healed?" The helpless man answered, "I have no one to help me into the water when it is stirred: for when I am trying, another man gets there before me" Yeshua said to him, "Get up, pick up your bed, and walk." And immediately the man was healed, picked up his bed, & walked - this Day was the Sabbath.

The Pharisees there, said to the healed man, "It is the Sabbath Day: it is not permitted for you to carry your bed." The healed man answered them saying, "He that healed me told me to do so." The Pharisees asked him who it was that would tell him to do that. The healed man told them that he did not know who had healed him - and Yeshua had by then mingled Himself among those gathered in that place.

Afterward, Yeshua sought the man out among those in the Temple, and said to him, "You have been healed: sin no more, lest a worse thing happen to you." The man left; and reveled to the Pharisees that it was Yeshua, Who had healed him of his disease. It was then that the Pharisees began to openly persecute Yeshua - and plotted to kill him, because He had done these things on the Sabbath Day. But Yeshua answered thier accusations, saying, "My Father has done this work, and so I also work." This statement angered the Pharisees so much that they were determined to kill Him: because not only had He broken Sabbath rules - but Yeshua also said that Elohim was His Father, making Himself equal with Elohim.

Then said Yeshua to them, "Of a surety, I say to you that the Son can do nothing of Himself, except what He has seen the Father do: for whatever the Father does … so does, the Son. The Father loves the Son, and shows Him all things - and will show Him greater works than these, that you will marvel at. For as the Father raises up the dead, & restores life to them; even so the Son will give life to whoever He chooses - the Father judges no man; but has given all judgement privilege's to the Son: that all men should honor the Son, even as they honor the Father. He that despises the Son, dishonors the Father that sent Him. I declare to you, he that hears My word, & believes on Him that sent Me - has everlasting Life, & will not be cast out - but will pass from death to Life. I say to you that the hour is coming & is now, when the dead shall hear the voice of the Son of Elohim: and they that hear will live, for the Father gives Life & has given power of Life giving, to the Son, & has given Him authority to pass judgement, because He is also the Son of man. Wonder not at this. For the hour is coming in which all those in the graves will hear His voice - and shall rise: those that have done the Will of the Father, will enjoy the resurrection Life; those that have done wickedness and evil, will suffer eternal damnation.

By Myself, I can do nothing; as I hear, I judge: and My judgement is perfect, because I do not judge with my own understanding - but instead, by the perfect Will of the Father, Who has sent Me. If I call attention to myself, My notice is false. But there is another who can witness for Me: and his words that He speaks of Me is true - you asked of John & he told you; he was a bright & shining light; and you found joy in him while he was alive. But I have a greater witness than that of John: the work the Father has given Me to finish, the same works that I do, speak for Me; and the Father Himself, Who has sent Me, is My Witness - but you have not heard His voice, and you do not know Him: you do not have His Word living in you - if you did, you would believe on Him, Who He sent to you.

Go ahead … search the Scriptures - for in them, you think you have eternal life: and the Scriptures testify of Me, and you will not understand that you might have Life. I do not come among you with heralds & pomp, but I know you & you do not have the love of Elohim in you. I have come in My Father's Name, and you reject Me - but if another comes to you puffed up with his own ego - him, you will embrace. How can you believe those with flattering lips, and not honor the One that comes from Elohim only? Do not think that I will accuse you before the Father: Moses, in whom you place your trust, will be your accuser - for had you believed in Moses … you would believe in Me; for he wrote of Me. If you believe his writings, you would believe My words."

* March 29, 2026 - HOSHIANA~Palm Sunday 2026; Castle Rock-WA: https://roadgypsiesvalandholland.blogspot.com/2026/03/hoshianapalm-sunday-2026-castle-rock-wa.html

** March 30, 2026 - IMMANUEL~Holy Week 2026 #2; Castle Rock-WA: https://roadgypsiesvalandholland.blogspot.com/2026/03/immanuelholy-week-2026-2-castle-rock-wa.html

WHATEVER IT TAKES~Self-care 2026; Castle Rock-WA

I've been sleeping good the past couple nights 😴; this morning I woke up energized 🔌 - even though my chest feels squeezed with bands of steel & my lungs burn with every breath I inhale & exhale: asthma & angina are minor issues. I'm still a bit shaky too (the joys of life, in WA State), so I took several breaks ⏱️ while shifting rooms and doing 4 small loads 🧺 of laundry … all of the activity was necessary, so "whatever it takes" was the Day's motto 😉

It was 39-degrees this morning - thankfully, no fog; and warmed up to 47-degrees the rest of the Day; so the busy activity, while winding me 🎈, did keep me kinda warm.

Yesterday, while Holland was in Kelso, I spread the over-sized afghan I am designing & crafting, out on the bed; & was pleased to note 👏 that all it needs done with it is the finishing striped panels 😁: this was one of the things that got shifted, this morning …

I think 14 more rows will finish the length - I know it drags … but it won't, once plump bodies are under it. It will be folded and laid across the bottom end of the bed when finished.

The large lawn bag, I've been working it into to keep the progression off the floor; barely contains it - and it's getting pretty heavy, too.

Before the Busy Bee activities, I enjoyed a flavorful Hazelnut coffee - and a light workout; I want to keep my workouts regular, no matter how I am feeling.

Whatever it takes.

Darebee offers free, science-backed bodyweight workouts that are proven effective for building strength, losing weight, and improving fitness. Recent 2024 research shows 11-minute bodyweight protocols can significantly improve cardiorespiratory fitness, while HIIT-based programs reduce BMI and body fat percentage.

Warm-Up: Begin with a gentle warm-up to increase blood flow and loosen joints:

The Standing Arm Crossover exercise is generally considered safe for a 69-year-old woman to perform, provided she is in good physical condition and has no pre-existing shoulder or arm injuries. However, it is important to perform the exercise with proper form and listen to her body. Stop immediately if you feel pain, dizziness, or joint discomfort. Muscle fatigue is normal, but sharp or sudden pain is a signal to rest or modify the exercise. Additionally, she should avoid the exercise if she has a history of neck or back problems, as it may put unnecessary strain on those areas.

Arm Crossover~Aim for 10-15 sec's. To count exercise seconds, start by saying '1' and continue counting sequentially '2', '3', and so on, until you reach recommended rep count.

The Shoulder Shrug exercise is generally considered safe for seniors, including a 69-year-old woman, as it focuses on strengthening the shoulder blades and upper back muscles. However, it is crucial to consult a healthcare professional before starting any new exercise routine, especially for individuals with pre-existing conditions or concerns.

Shoulder Shrug Warm-Up~Aim for 12-15 ct

The Darebee All Systems Red workout is a High Intensity Interval Training (HIIT) designed for upper body fitness 💪 It is a no-equipment workout that helps you get fitter faster, focusing on high-intensity interval exercises to improve cardiovascular fitness and strength. Examples of exercise form & movement is shown, following the workout sheet …

Muscles Worked

For EA exercise~Aim for 10-15 sec's x2

The Scissor Chops arm exercise is generally considered safe for a 69-year-old woman to perform, provided she follows proper safety guidelines. It's crucial to consult with a healthcare provider before starting any new exercise program, especially for individuals with preexisting medical conditions or injuries. Stop immediately if you feel pain, dizziness, or joint discomfort. Muscle fatigue is normal, but sharp or sudden pain is a signal to rest or modify the exercise.

Up & Down Arm Scissors Chop~Aim for 20 sec's x2

Bicep Extensions are safe for a 69-year-old woman to do. These exercises are designed to strengthen the biceps, which are essential for daily activities like lifting and carrying. They can be performed seated or standing, using light dumbbells, bands, or just bodyweight. It is important to perform these exercises with proper form and to warm up before starting. If the woman has any specific health concerns or limitations, it is advisable to consult with a healthcare provider to ensure the exercises are appropriate for her individual condition. Stop immediately if you feel pain, dizziness, or joint discomfort. Muscle fatigue is normal, but sharp or sudden pain is a signal to rest or modify the exercise.

Shoulder Tap Biceps Extensions~Aim for 20 sec's x2

The Standing Phelps Chest Stretch is safe for a 69-year-old woman to perform. It is an effective exercise that can be performed at home and is designed to improve upper body strength while ensuring joint safety. The exercise focuses on controlled movements that can easily be integrated into her daily routine, making it suitable for seniors looking to build upper body strength. It is important to maintain good posture and breathing throughout each movement to minimize the risk of injury. Stop immediately if you feel pain, dizziness, or joint discomfort. Muscle fatigue is normal, but sharp or sudden pain is a signal to rest or modify the exercise.

Bodyweight Standing Phelps Chest Stretch~Aim for 20 sec's x2

{{High Intensity Interval Training (HIIT) Benefits

High Intensity Interval Training (HIIT) is a short, intense burst of exercise, usually carried out over a period of time that ranges from one to three minutes with a recovery phase between repetitions. Because HIIT brings heart rate, aerobic and cardiovascular performance to near optimal levels it delivers impressive results in improvement in body fat levels, increased aerobic performance, increased metabolism, lower insulin resistance and improved handling of stress.

HIIT also manages to provide the near perfect solution to those who have little time to exercise but still need to do something in order to maintain the physical fitness levels required for a healthy mind and body. Indeed, it appears that the cerebrovascular benefits of HIIT make it a prime form of exercise for delaying the onset of ageing in the brain as well as the body.

Brain Health and Mental Function

The research suggests that the high volume of blood flow, as well as the biochemical stress imposed by HIIT on the brain’s signaling pathways induce adaptations in the brain that include:

Increased neuroplasticity (the ability of the brain to form and reorganize synaptic connections) * Higher dendritic density (an increase in the brain’s signaling pathways) * Greater neuronal mass (the number of neurons in the brain) * Better cognitive functioning (the ability of the brain to recruit one or more brain regions in coherent, analytical thought affecting learning, memory and decision making) * Improved neurovascular coupling (the relationship between local neural activity and subsequent changes in cerebral blood flow) * Improved angiogenesis (the development of new blood vessels) * Reduced inflammation * Reduced arterial stiffness * Greater metabolic control

Brain health is a key component in delivering a better quality of life as we age. Exercise that benefits us in this specific area decreases the likelihood of reduced function due to ageing or crippling disease.

Stronger and Fitter in Less Time

Recent research carried out the University of British Columbia at Okanagan demonstrates that the physical benefits of HIIT workouts versus continuous moderate-intensity exercise that requires longer times and greater frequency are:

Increase in explosiveness, speed and agility * Improved cardiovascular health * Increase in peak power output * Higher aerobic performance * Better metabolic capacity * Faster fat reduction * Greater endurance * There is even evidence that HIIT helps combat and reverse type 2 diabetes, and can deliver significant health benefits to people suffering from obesity or cardiovascular disorders and increases muscle density in those who engage in it across all age groups and physical levels of fitness.

The mechanism through which HIIT training delivers such powerful results for such small investment in training time was discovered in a study undertaken by principal investigator Håkan Westerblad, professor at Karolinska Institutet’s Department of Physiology and Pharmacology which took muscle biopsies after HIIT sessions. The biopsies showed significant disruption in the calcium channels of individual cells within the muscle. Calcium channel disruption triggers strong adaptive response in individual cells and encourages the production of mitochondria that act as power plants within a cell. HIIT therefore causes adaptive changes at a cellular level that improve fuel efficiency and power output of muscle fibers.

HIIT: How Often and at What Age?

This begs the question: are there limitations in the number of times we could do HIIT and are there age restrictions that apply? Research carried out by the Department of Life and Health Sciences at the University of Nicosia, Cyprus and the School of Physical Education and Sports Science, National and Kapodistrian University of Athens, Greece indicates that three to four times a week is the maximum beneficial number of times HIIT should be engaged in for maximal results.

The reason for this lies in the mechanical damage suffered by the muscles during HIIT work which requires adequate rest in order to recover and improve performance. The recovery period will have to be adapted to each person’s recovery speed which differs according to a wide range of factors that include diet, medical history, sex and fitness level so it’s worth experimenting with frequency until you find what works best for you. That means that you might have to go down in the number of HIIT sessions per week but it is highly unlikely that you will go up.

Are there any age restrictions when it comes to HIIT?

A Mayo Clinic study that looked at changes to the skeletal muscles at a cellular level found that HIIT benefits individuals at any age and there is no upper limit that would stop people from doing it. The study revealed that HIIT may help reverse some of the ageing process by increasing the capacity of cells to express very specific genes as a result of adaptations they undergo because of the intensity of the HIIT workout.

When it comes to placing a lower age limit a recent study carried out Dr David Moreau, at the University of Auckland in New Zealand looked at the effects of HIIT on 318 young children between 7 and 13 years. The findings showed that in addition to the expected beneficial changes in cardiovascular fitness and strength, there were significant cognitive improvements experienced by all the children.

In addition, other studies have shown that short bouts of exercise alleviate some of the difficulties typically associated with Attention-deficit/hyperactivity disorder (ADHD) in children. The only stipulation for young children is that the HIIT session is between ten and twenty minutes long to account for their age.

Summary

HIIT training resets the body and mind, turning back the clock for older participants and significantly boosting the performance of both mind and body for younger ones. As with all forms of exercise it is best when it is tailored to age and ability to help reach and overcome existing limits without running the risk of exhaustion or overtraining.}}

The workout was beneficial, even though it was light.

This week my goal is to progress forward (even if at a turtle's pace 🐢), as peacefully and as healthily as possible - all the while, earnestly praying 🙏 to Almighty God ☝️ that the rain stops and the sun starts showing itself warmly, brightly, and for significant lengthy periods of time.

A few minutes ago, I posted a Holy Week reflection post 🕎📖✝️:

Today's earlier posting - IMMANUEL~Holy Week 2026 #2; Castle Rock-WA: https://roadgypsiesvalandholland.blogspot.com/2026/03/immanuelholy-week-2026-2-castle-rock-wa.html

And now - I'm going to shut myself in my She Room; where I can spread my WIP out on the spare bunk, & comfortably work on it ✂️; find a movie to watch 💻🎬 without needing to use earphones (maybe yo-yo 😊 between movies and music tunes 🎶) … and unwind for the remainder of the evening.

Whatever it takes. 

I'm finishing up in the She Room: whatever it takes.

This is all there is; when it's gone, the afghan is done for sure.