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 …

HEALTH~2026; Coalinga-CA

Between a thousand yesterdays and a million tomorrows, there is only ONE today, so don't let it go to waste: be as productive as you can be, on every level of your daily Life 👌

Coffee.

Body toning.

Then everything else …

Elbows Back Stretch - Squeeze your shoulder blades together & hold for 10-15 seconds. Slowly lower your arms. Rep 2-3 times.

Elbows Back Stretch exercise is safe for a senior woman to do; and highly effective for relieving tension and tightness in the upper back and shoulders. This exercise improves posture by opening up the chest and shoulders, increases flexibility and range of motion in the shoulders, & can help alleviate pain and discomfort caused by sitting at a desk or computer for long periods of time.

All over the world, the squat is used by countless people in pursuit of their health, fitness, and wellbeing. It is sometimes referred to as “The King of Exercises” for being a discipline that – particularly if you’re in a hurry and have limited time – not only works your legs, buttocks, and lower back, but stimulates the rest of your body too. Consequently, it is also sometimes termed “Metabolic Accelerator.” Barring clinically diagnosed orthopedic or medical factors revealing it to be unsuitable, the squat is an excellent bone density developer, so putting it into your Osteoporosis wellbeing routine is a wise measure.

The Darebee Sitting Pretty workout is designed to be safe and effective for older adults, including women over 60. It includes low-impact exercises that strengthen muscles, support joints, and improve balance, which are essential for maintaining independence and reducing fall risk. The workout is structured to be gentle on the joints and can be modified as needed to avoid discomfort. It is recommended to start with controlled movements and gradually progress to more challenging variations.

Squats can also be done against the wall - which can be a comforting stance for some:

To count exercise seconds, start by saying '1' and continue counting sequentially '2', '3', and so on, until you reach recommended rep count.

How to do Squat Hold With Punches | Joanna Soh: (https://www.youtube.com/watch?v=W2uhn9qXEmM)

Wall Squat + Calf Raise exercise for Diabetes: 

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

How to do Sumo Squat With Side Bend | Joanna Soh: (https://www.youtube.com/watch?v=QZDercRPh8s)

Coffee rejuvenated ☕️, physical exercises accomplished 💪; and feeling pretty spry - we went for a cozy drive 🚘🎶 into Coalinga, to pick up Holland's nebulizer prescription: all my [feels] were healthily activated 😊

We're working the kinks out & life … going forward, looks promising.

Getting healthy, working on  ourselves for each other.

Back home, we brought the case of honey Bruce gifted us with last night, into the house: we left it in Betsy overnight because it was so foggy, we didn't want to risk a possible tripping over something unseen and dropping it.

I scratched off my scratch cards - and only recouped the price of 1 ticket 😑

Then, I read a concerning headline … and had conflicting thoughts about it 🤔

Hauled the box of honey into the house; this is GOOD stuff.

CHEESEBURGER DELIGHT; Coalinga-CA:  (https://roadgypsiesvalandholland.blogspot.com/2026/01/cheeseburger-delight-coalinga-ca.html)

Only scratched off a thirst-trap win 😉

Not sure how I feel about this … on the other hand, we can't have delusional mehico 'leadership'  making demands on us, and ignoring our our National Laws - we simply cannot allow murderous drug cartels dictate how our Nation is ruled/run.

Now, I'm listening to Tony Kinnett's newsfeed; while working a few more crochet rows:

Working on current WIP & listening to newsy chatter …

🚨BREAKING: Tim Walz, Jacob Frey, Keith Ellison, & Other Dems SERVED by FBI as Riots Targets Churches: 

(https://www.youtube.com/watch?v=bbvbzpiODhs&list=PLjMHBev3NsoV3kHckydY58R7TaYsizl45)

There is a lot of obamanite 2009 hold-over political nonsense 🍋 to unpack in 2026: we are trusting Elohim & hoping it can be done in a healthy manner for a healthy America & a healthy personal life.