TUESDAY BLESSINGS~Self-Care 2026; Castle Rock-WA

June 2nd: Temperatures were on the rise 🌞 today (73-degrees when I woke up & 83-degrees by noon); so, I did my body toning exercises intermediately, today, before the heat got too hot: weights in the morning 🏋️‍♀️, walking in the afternoon ⚕️👟⏱️, & body sculpting-flexibility stretching 🧘🛌 in the evening (lying down in bed), before comfortably settling in with Clive 📕🌙💤

Coffee … then dumbbell time ☕️😉

Weights used today; started low & switched up, between sets.

Do EA Set rep as counted, x3

Dumbbells Standing Alternating Bicep Curls, are a safe and beneficial exercise for senior women to build arm strength and muscle, but it is crucial to start with light weights and focus on proper form, keeping the torso still and elbows tucked in. If a woman has balance issues, a chronic condition, or an injury, she can also perform a modified version while seated or even without weights to get accustomed to the movement. Functional Movement: The standing bicep curl mimics the real-life action of lifting groceries, making it a great exercise for improving functional strength. Posture: Stand tall with your shoulders back and chest up. Start Light: Use very light weights, or even do the exercise without weights, to focus on correct form and prevent injury.  Grip: Hold a dumbbell in each hand with your palms facing forward. Elbows: Keep your elbows tucked in close to your sides. Curl: Slowly curl the weights up towards your shoulders, keeping your torso stationary. Control: Pause briefly at the top, then slowly lower the weights with control. Listen to Your Body: Pay attention to how you feel and stop if you experience excessive pain.

Alternate Bicep Curls w-Dumbbells~Aim for 12 reps, x3

Dumbbell Tricep Extensions exercise, is the triceps brachii, which is located on the back of the upper arm. This exercise also engages stabilizing muscles, including the shoulders (for stability) and the core muscles (such as the abs, obliques, and glutes). Exercises like tricep extensions can improve upper body strength, joint health, and balance.

Standing Dumbbell Tricep Overhead Extensions~Aim for 12 reps x3

Dumbbell 2-Arm Overhead Shoulder Press can be a safe and beneficial exercise for a 69-year-old woman if performed with proper form, light to moderate weights, and appropriate preparation. Strength training with dumbbells is widely recommended for older adults to maintain muscle tone, improve posture, and support daily activities like lifting overhead or carrying groceries. Start with light weights: (2–5 lbs. / 1–2.3 kg) and focusing on slow, controlled movements reduces injury risk & progress gradually,  increasing weight only when form remains stable and reps are smooth. Maintain good posture: Stand tall, feet flat, core engaged (stomach sucked in), and avoid shrugging shoulders. Control the movement: Breathe out as you press up, breathe in as you lower. Listen to your body: Avoid if you have arthritis, osteoporosis, recent surgery, or unexplained symptoms. Stop if you feel pain, dizziness, or shortness of breath - these are signs to halt the exercise.

Standing 2-arm Overhead Shoulder Press~Aim for 6 reps x3

Dumbbell Upright Rows: safety for a 69-year-old woman depends on several factors, including her overall health, the weight used, and the form of the exercise: while dumbbell upright rows can be beneficial for muscle development and overall fitness, they should be approached with caution. Keep your elbows at or slightly below shoulder height throughout the exercise. Avoid if you medical history includes shoulder issues, or arthritis.

Dumbbell Upright Rows~Aim for 6 reps x3

After Holland had finished off his coffee ☕️ & I finished my workout 🏋️‍♀️; Holland took me for a local drive 🚘😉📸 - more surprises 😊👏: neither road I have ever been on. I think Holland had been on the first road, but it was so long ago that it was kinda new to him also: I had seen it from the freeway many times over the decades, and always wondered how to get to it … and where does it go.

This afternoon, I found out 👩‍❤️‍💋‍👨

Our route went through Castle Rock to freeway; turn R onto Pleasant Hill Rd., & follow out to Washburn Road, Kelso-WA

Washburn Road & Nob Lane; off Pleasant Hill Road

And there is the freeway … right across the grass; we turned R onto Washburn Road.

Washburn Road isn't very long, & it is a dead end street.

Backtracked and continued down Nob Lane - it was a dead end, too.

Curiosity satisfied. Now when I see this road from the freeway … I'll know where it goes.

I have been over Pleasant Hill many times over the decades; but this is the first time I was on that road.

{{Pleasant Hill is a small community in Cowlitz County, Washington, located between Castle Rock-WA, and Ostrander-WA. It lies in the county’s fertile lowland area, part of the Columbia River basin, and has been part of the region’s agricultural and rural development since the late 19th century. The area’s small size suggests that many residents were part of the broader Cowlitz County farming and ranching economy, with connections to nearby towns like Kelso, Longview, and Castle Rock.

Cowlitz County was organized on April 21, 1854 from parts of Lewis County, with Kelso as its county seat. The county’s name comes from the Cowlitz Indian term Cow-e-liske, meaning “river of shifting sands” or “capturing the medicine spirit”. In the late 1800s, the area around Pleasant Hill was settled by farmers and ranchers, benefiting from the rich soil, and close location to the Columbia River.

The oldest known map covering the area is the 1921 Map of Kalama, which includes Pleasant Hill and nearby towns. Later USGS maps (1953–1969) reveal the growth of roads, farms, and small communities, reflecting the shift from early Native American habitation, 19th-century settlement, agricultural expansion, and 20th-century suburbanization.}}

Then, we skipped over the overpass 🚘➡️ & drove out Ostrander Road. Holland knew people that lived out here; and he has hunted out here. Bob knew people that lived out here, too, & I have driven past it for decades … but I have never been on this road.

Until today.

Holland says it was once a thriving community, built on logging and small scale mining.

I was amazed at how vast the area is 👀: and it's a relaxing, pretty, country drive. It was a real nice surprise.

But the road grade is very steep as it climbs up, up, and up out of the valley flood zone. The snaky, narrow climbing roadway is basically a paved logging road, barely wide enough for 2 passing vehicles.

We drove across the Pleasant Hill-Ostrander Overpass & Holland took me down a road he is familiar with.

An old train trestle used for logging; Holland said it was still in use in 2013 to haul logs from Headquarters to the Weyerhaeuser Mill in Longview. The metal mesh (like chain link fencing, only a lot stronger) along the trestle bottom is to catch logs if they fall off the train cars - not strapped down, but stacked between car forks, like on log trucks; Ostrander Rd-WA

And then we came to the end of the accessible roadway … this road used to tie into Headquarters Road.

That was a fun time out-of-house 😁

{{Ostrander is an unincorporated community in Cowlitz County, Washington, named after Dr. Nathaniel Ostrander, one of the county’s first settlers, who took a donation land claim here in 1852.

Early Settlement and Naming

The area was settled in the mid-19th century, with Ostrander’s name honoring Dr. Ostrander’s role as an early pioneer. The community was initially a small farming settlement, but it later became part of the booming logging industry in the region Revisiting Washington.

Logging Boom and Ostrander Timber Company

In the late 19th and early 20th centuries, Ostrander flourished as a logging hub. The Ostrander Timber Company became one of Washington’s leading timber producers, manufacturing some of the longest and largest timber squares and spars in the world — so massive that some required three flat cars to transport Revisiting Washington. The company extended 40 miles of railway into the forest, but when it had logged all available land, it dismantled the mill and moved it elsewhere, leaving Ostrander to decline Revisiting Washington.

Gold Rush Rumors

Ostrander Creek, which runs through the town, was also the site of gold prospecting. Early settlers reported finding rich gold quartz, and there were periodic rumors of gold discoveries along the creek. One famous story involved a housewife finding two gold nuggets in the craw of a chicken Revisiting Washington. However, no major fortunes were made from these finds.

Post Office and Decline

A post office named Ostrander was established in 1894 and remained in operation until 1939 Wikipedia. The community’s prosperity faded after the logging industry’s decline, and today it is a quiet rural area surrounded by farms and forest.

Legacy

Cowlitz County was once "The Timber Capital of the World". The camps at Oak Point, Ostrander, and Ryderwood, employed hundreds of men, and the city of Longview was a direct result of the success of the Long-Bell Company. While the town no longer produces timber, its legacy endures in local history, the Kelso School District, and in the memories of those who lived through its boom and bust.

And …

History of the Long-Bell Company in Washington State

The Long-Bell Lumber Company began in 1875 in Columbus, Kansas, founded by Robert A. Long, Victor Bell, and Robert White. By 1887, after White’s death, the company incorporated as the Long-Bell Lumber Company and moved its headquarters to Kansas City. It grew into a massive, vertically integrated lumber and wood products conglomerate with operations across the U.S., but by the end of World War I, its southern timber holdings were depleted.

Expansion into Washington

In 1918, the company sought new timber markets in the Pacific Northwest. Timber cruiser Bill Ryder was sent to survey and purchase old-growth forests in northern California, southern Oregon, and southwest Washington. The company’s Washington operations were centered in Cowlitz County, with the main city planned around the lumber mills.

Longview, Washington

Robert A. Long financed the construction of Longview, at the confluence of the Cowlitz and Columbia Rivers, at the site of the former settlement Monticello. Laid out in 1923, Longview was one of the largest planned cities ever built entirely with private funds, designed to support up to 50,000 people. It featured paved streets, utilities, stores, churches, a school, and the ornate Columbia Theatre. The city was built to house the two large Long-Bell mills planned for the area.

Ryderwood, Washington

About 30 miles north of Longview was Ryderwood, a “modern logging town” envisioned as a permanent community with a school, church, and theater, rather than a temporary camp. Timber was harvested here and shipped to the Longview mills. The company also established a forest nursery near Ryderwood to reforest its Washington holdings, planting 3,000–4,000 acres annually.

Operations and Legacy

The Long-Bell Company operated sawmills in Longview and another in eastern Longview, using a network of railroads, including the Longview, Portland and Northern Railway. The company’s Long Bell Cabinet Division in Longview produced kitchen and bath cabinets for Sears and Montgomery Ward, later sold in 1981. The mills and city infrastructure were built with state-of-the-art planning, including detailed relief maps for rail line placement.

Decline and End

Robert A. Long died in 1934, the same year the company filed for bankruptcy. It was reorganized in 1935 and continued until 1956, when it was sold to International Paper. Today, Longview remains the largest city in Cowlitz County, with several historic buildings on the National Register, and the Columbia Theatre preserved thanks to the 1980 Mount St. Helens eruption.

In Washington, the Long-Bell Company’s legacy is tied to the creation of Longview and Ryderwood, the development of large-scale timber operations, and the integration of lumber production with planned urban development.}}

When we got back home, it was a little after 4 PM, so I grabbed  my walking stick & a bottle of water … and started walking, as planned. I want to walk every day the weather I accommodating.

Some people dream of crowded beaches on sunny days & riverside BBQ's - but give me a quiet country lane, space to stretch my legs & flex my elbows, messy hair, bird song on the breeze, a walking stick in my hand, and flowers to fuss over … any day.

Balance - it's about practicing balance; walking balances your entire body from head to toe.

This pine tree has 2 different cones on it - how strange.

Red Maple with their distinct red leaves, bright-red clustered flowers, and reddish-winged seeds. Red Maple produces lots of Helicopter seeds compared to other varieties. Red Maple is originally from North America and can grow 40-70 feet tall with a lifespan of over 150 years.

Red Cedar.

Don't know what kind of pine this is - it has new growth sprouting from pollinator clusters. Weirdly interesting.

I had to be careful here - no inhaler with me (in all the Day's excitement, I had walked off without it) cotton from Cottonwood trees liberally littering this end of the Park & was floating on the slight breeze.

Recent rainfall wilted the Rhodie blossoms & the welcome sunshine dried them to a crispy ghost of themselves.

A shady patch of relief from the blistering 82-degree sunshine.

Field daisies, dandelions, & purple clover - a cherry summer 'hello'.

Pretty, tiny, purple flowers with bright red foliage.

Buttercups in spotty shade, reaching for the sun.

Two trains went whizzing by - they are v.e.r.y. close to the Resort grounds. Loud & ground shaking as they rush by. Even though you know it's coming … the ear-splitting-horn honking startles.

In the entire area here, there is only one lonely little foxglove …

Two Rhodie's managed to survive the recent wilting rainy deluge, & blistering sunny days …

I took a little break from my pace to watch Mr. Woody Woodpecker (aka; Red-breasted Sapsucker) - his flashy red head caught my attention~Toutle River RV Resort; Castle Rock-WA

This blooming bush was very active with busy bees.

A little over a mile Loop Walk.

The best time to walk outside depends on your goals, but early morning is ideal for weight loss and low pollen exposure, afternoon for peak performance, and evening for stress relief and digestion.

My walk today worked best with an afternoon scheduling. Plus, there would be adequate sunshine and periodic shady patches.

Afternoon walks can enhance physical performance because your body temperature peaks, improving muscle function, strength, and cardiovascular efficiency

This time is also beneficial for heart health and blood sugar control, making it ideal for those managing metabolic conditions 

Midday walks can also counteract the negative effects of prolonged sitting and boost focus and energy during work hours 

For vitamin D synthesis, short periods of sun exposure outside peak hours are sufficient. Early morning (before 9 a.m.) and late afternoon (after 4 p.m.) are generally safer times to get sunlight without excessive UV risk.

The sun’s rays are strongest between 10 a.m. and 3 p.m., with peak intensity around noon to 2 p.m. During these hours, UV radiation is most likely to cause skin damage, sunburn, and increase the risk of skin cancer, so it is advised to seek shade or limit outdoor activities during this period.

Checking the weather after supper - I couldn't believe what I was seeing: MORE RAIN coming our way! I don't want to get bossy with God … but, man, a break longer than a 2 day gap, would be nice! 

Com'on God! MORE rain … are You serious? Give us a break, already 😟 - geez, Louise 🤔

I watched a cheesy sci-fi movie, then finished the evening with stretching and a heart-to-heart convo with Elohim.

8 to 15 reps EA exercise

Upward-Facing Dog stretch is generally safe for a 69 year old woman to do, if performed with proper form, modifications, and awareness of her health status. These pose offers benefits like improved flexibility, strength, circulation, and breathing. However, they are backbends and require core, arm, and leg strength, so they may not be suitable for everyone. When It’s Generally Safe - Good mobility and strength: If she has adequate shoulder, arm, core, and leg strength, and can maintain a neutral spine, the poses can be done with minimal risk. Proper alignment: Engaging the core, keeping the lower back from arching excessively, and avoiding overstretching are key to safety. Breathe deeply: Avoid holding your breath; focus on steady, relaxed breathing. When to Avoid or Modify: Recent back injury or surgery: Backbends can strain the spine if not supported properly. Severe osteoporosis or balance issues - the unsupported position can increase fall risk. High blood pressure or dizziness: The backbend can temporarily raise blood pressure or cause lightheadedness. Aim for at least 8 repetitions.  Stop if sharp pain or discomfort occurs - especially in the neck, lower back, or joints.

Glute Bridge exercise is one of the best glute exercises for older adults. This simple bodyweight move actually works your entire backside, including your hips, hamstrings, and lower back. The result: You'll improve your balance and power, making it easier to bend, walk, and climb stairs. This exercise is performed lying down, which means they place almost no compressive stress on the spine, hips, or knees. How to Do It Safely: Keep your core tight and hips level - avoid arching your back. Engage glutes and abdominals; the lift should come from the hips, not the lower back. Breathe out as you lift, in as you lower. Modifications for Safety - Mini-bridge: Lift hips only halfway up. Supported bridge: Place a pillow under hips for comfort. Aim for at least 8 repetitions.  Listen to your body: Avoid if you have recent lower back surgery, severe osteoporosis, or uncontrolled pain. Stop if you feel pain - it should feel like a muscle-building effort, not discomfort.

Half-Wipers can be a safe addition to a 69 year old woman's low-impact routine if done gently, with proper warm-up, and without pushing through pain. It’s best to start slowly, monitor how your body responds. Because it is generally low-impact and joint-friendly, it is often recommended for older adults who want to maintain mobility without stressing the knees, hips, or lower back. Low impact: It avoids high-impact movements that can strain joints. Joint protection: Gentle hip and hamstring stretches can improve flexibility without excessive load on the spine or lower extremities. Use support: If balance is a concern, perform it near a stable chair or wall for safety. Modify if needed: You can reduce the bend or keep the movement shallow if you feel instability. Aim for at least 8 repetitions. Listen to your body: Avoid if you have recent hip or back surgery, severe arthritis, or uncontrolled heart conditions. Stop if you feel dizziness, sharp pain, or discomfort.

Reverse Crunch: Here’s how you can perform a reverse crunch with proper form: Lie face-up on a mat or other soft surface with your knees bent at 90 degrees and your feet flat on the floor. Keep your arms near your sides with your palms down. Exhale and brace your core (suck stomach in). Lift your feet off the ground and raise your thighs until they’re vertical. Keep your knees bent at 90 degrees throughout the movement. Tuck your knees toward your face as far as you can comfortably go without lifting your mid-back from the mat. Your hips and lower back should lift off the ground. Hold for a moment and slowly lower your feet back toward the floor until they reach the ground. Aim for at least 8 repetitions. Do one set to start, and increase the number of reps and sets as you get stronger. Always prioritize safety; If you feel any sharp pain while performing reverse crunches, stop immediately.

Lying Leg Extensions are a great addition to your leg workout routine, whether you're looking to lose weight or not. Compared to other leg exercises, they specifically target your quadriceps, helping to tone and strengthen those muscles. Incorporating them into a well-rounded exercise program can help you build lean muscle mass, boost your metabolism, improve flexibility, prevent muscle imbalances, & aid in weight loss efforts; however, overdoing it can lead to strain or injury. It's generally recommended to Aim for at least 8 repetitions. repeat 2-3 times a week, allowing for adequate rest and recovery between sessions. This frequency will help you maximize the benefits while minimizing the risk of overexertion.

Bicycle Crunch is a great exercise for activating your abs as well as your oblique muscles, which help you rotate your trunk. Here’s how you can perform a bicycle crunch with proper form: Lie on your back with one knee tucked toward your chest and the other knee extended straight in front of you. Put your hands on the back of your head. Safety tip - Keep your hands lightly touching the back of your head to avoid the temptation of pulling your head forward. Switch the position of your feet while you bring your opposite elbow to your front knee. Aim for at least 8 repetitions. Always prioritize safety; If you feel any sharp pain while performing reverse crunches, stop immediately.

It's been fun, today

It started well & ended on a happy note.

PLEASE Father … halt the rain for a while.