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