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Showing posts with label self-care~2026. Show all posts
Showing posts with label self-care~2026. Show all posts

Thursday, October 1, 2026

RIVERFRONT TRAIL WALK~Self-Care 2026; Castle Rock-WA

September 30th: Today, I got out for some sunshine & a much needed, and greatly missed trail walk:

Sunshine ☀️

Birdsong 🎶

Fresh air 🌬️

A spunky squirrel, that ran across the trail in front of me - jumped from the trail's blacktop onto a low-hanging branch … & scampered up the tree: all so quick, I didn't have time to shoot a video 🐿️👀

Autumn color 🌳🍂🍁

A good stretch of the legs & light cardio 🚶‍♀️; I was so excited to be walking an actual trail, in the sunshine … that I forgot to track my route.

Angel protection ☝️💥 & covered by love; every step of the way 💖

Enjoyed an hour long ⏱️, dilly-dallying, glorious Day 😁

After morning coffees, Holland suggested we get outside to enjoy the limited sunshine & drove me into Castle Rock 🚘, to walk the trail there ☀️🚶‍♀️📸 - and he cracked me up, by patiently waiting me for at every turn of the bend along the way, always saying, "keep your phone close - I can be where you are, in a heartbeat" 📱💬🦁: he doesn’t just say he loves me - he shows it in a thousand little ways every day 🍁💎👩‍❤️‍💋‍👨

And THAT is how you KNOW 🥰
Riverfront Trailhead: where I'd begin my 1.7 mile paved walk … and finish at the Lion's Pride Park - where we normally sit & watch the river; Castle Rock-WA
Holland dropped me off at the Riverfront Trailhead - and drove off to wait ... for what would be my 1st arrival, so he could breathe easy seeing I was "okay" 😉
Drifting fishermen; Cowlitz River, in Castle Rock-WA
I always speed walk; it humored me to see that I was outpacing the drifting fishermen.
The fishermen caught up to me here, at this Information Plaque
River Traffic Information Plaque
Castle Rock's Al Helenberg Memorial Cowlitz Boat Ramp & Kayaking Launch = same place as the original pioneer docking.
Castle Rock's 4 Bridges~History Plaque
Castle Rock's present bridge - which I will be walking under … shortly.
Curious about where this side spur goes …
People in the PNW take their river watching every seriously.
Interesting - don't know how it fits into the river - but, it's fanciful & colorful.
Castle Rock's Dog Park; doesn't look new - but, it's new to my eyes.
Castle Rock Bike Skills Park, along the Trail.
1st Wait~My knight patiently waiting for me, in his fiery red steed 😂🤣
The Bike Skills Park is pretty extensive, & used, by the local daredevils.
I'm gonna walk on - he said, "I'll be parked around the bend" … he worries about me 💎🦁, & will wait a bit further up the trail, for my 2nd arrival. Asthma & advancing age: he is as concerned about these 2 things concerning me, as he is about his COPD; and he doesn't think I get concerned enough. I do, but I am not going to be handicapped by my physical limitations. You only get 1 chance at Life on this planet. I am going to live my Life without being hemmed in by health fears.
Apparently we will be playing Leap Frog the entire way to Lion's Park: he is determined to wait every couple mileage markers, for me - & I let him. It eases his mind & warms my heart 🤭
I try not to tease him too much - it's his right to be concerned about me, no matter what I am doing.
Coming around the corner, a couple minutes later - I see a basketball court … & my 2026 knight sitting out a 2nd Wait~Arrangements were made to meet him at the end of the Trail.
YUK! castle Rock's Sewer Treatment area.
Flood Timelines for Castle Rock-WA
Snowberries & Ferns. I love ferns - this is the shady portion of the trail & ferns are very prolific, here.
I like the Fall vibe …
The backside of Castle Rock's namesake.
The trail that goes to the top of the [Castle Rock].
A pretty purple-hued Ivy leaf.
Bright red bramble leaves ushering in the Fall season.
Colorful Beech tree leaves overhead …
This is the end stretch.
And there he is 💎🦁; I love this guy 👩‍❤️‍💋‍👨 I'm so glad Elohim blessed us in finding each other - Holland is a true Godsend gift.
A small patch of Bunnytail Grass, coming into Lion's Park - along the Cowlitz's riverbank; Castle Rock-WA

Tomorrow morning, Holland has a 9 AM appointment with a lung specialist for an exam, and to have his medical file updated - we are aiming for a reasonably good report ⚕️🙏

Wednesday, September 23, 2026

EXPERIENCE THINGS WITH GRATITUDE~Self-Care 2026; Castle Rock-WA

We drove to Tenino, this morning, to get my partial.

Toutle River RV Resort, #112 Happy Trails Rd, Castle Rock-WA to Tenino Denture Clinic, #296 Sussex Ave W, Tenino, WA; Take exit 88 from I-5 N~Drive to Old Hwy 99 to Tenino, 44 min (44.4 miles)

The drive was nice - the partial is nice; but the partial will take some time getting used to. Wearing it has me thinking I will need to change my whole way of eating … and it's a given weight loss will be an unforeseen bonus. My tongue does not know where to go when chewing: so far, thank the Lord, I have not bitten it - as it sought a safe and discreet way to function with food in my mouth. Food in my mouth is the issue: anything but soft, liquidy (is this even an actual word?) type foods gets hung up on the pronged apparatus & will not loosen itself without finger-induced aid (this is not a dignified way to eat, MPO) - I can say this with truthful authority, because we stopped for a chili dog on the way home, and it was a tricky mess. Holland says, "It will get better, Baby": I am not convinced; thankfully we were not that far from home … and we came straight home.

The Tenino Dental Center-WA, is 'homey' & laid back; I like that.
Tenino Denture Clinic, #296 Sussex Ave W, Tenino, WA to Sonics Drive-In, #655 NW Arkansas Way, Chehalis, WA; via Old Hwy 99 SE and I-5 S, 23 min (18.1 miles)
Pretty Fall color, seen at Sonics - in Chehalis-WA
Sonics Drive-In, #655 NW Arkansas Way, Chehalis, WA to Toutle River RV Resort, #112 Happy Trails Rd, Castle Rock-WA; via  I-5 S from NW Louisiana Ave,  26 min (26.9 miles)

I was told before we left the Dental Center, that if I eat (or drink) anything sugary and sticky - I will immediately have to remove the partial, wash it thoroughly & brush my teeth before replacing it "so decay does not get a foothold" on the teeth supporting the brackets, or along the backside of the teeth - where the partial runs along the back gumline, to strengthen & support the apparatus. I also have to be careful cleaning it because it can be bent - and if it is dropped on a hard surface, it can break.

The good news is that contrary to what I thought … it isn't that intrusive in my mouth & it will keep my teeth in check following the tooth removals … however, the frustration is, that with all the cautions of using it - it can be a bit of a hassle. That said, I am grateful that I still have the majority of my teeth firmly in my mouth; I do not take that blessing for granted. So, with patience I will appreciate the shiny little bit of metal apparatus & wear it every Day; all day, except for when I go to bed at night.

Back home again, I brewed a small pot of flavored coffee - and did a mild cardio workout. My tongue & spirit were grateful for the flavored coffee … and I moved through my exercise sets, with gratitude for my body's willingness to bend to my will without much groaning protest - [Old Arthur] is trying to put a crimp into my fun time, but so far, Yeshua is graciously allowing me to still have the upper hand; in bending and shaping this aging vessel.

Though the Mantis Workout is a low-impact, standing cardio and toning exercise sets, it demands coordination, balance, and shoulder mobility. For seniors, a short 5-minute mobility-focused warm‑up to increase blood flow to muscles and joints, improve range of motion for hips, shoulders, and spine, & enhance stability and reduce fall risk is important. Move slowly: Focus on form over speed; avoid rushing into the Mantis Workout. Stay hydrated: Drink water before and after your warm‑up.

You can do these Warm Up moves before starting the Mantis Workout:

(1) March in place – 1 minute

WARM-UP~March-in-Place; a ct. of 60, to engage legs and increase circulation.

(2) Side Steps with Arm Circles – 1 minute

WARM-UP~Side Step with Arm Circles - step side‑to‑side, making small arm circles (forward and back) to mobilize the shoulder joint; a ct. of 60

(3) Gentle Knee Lifts – 1 minute

WARM UP~High Knee Steps Exercise; a ct. of 60

(4) Light Bicep Extensions – 1 minute

WARM UP~Modified Jacks with Biceps Extension - This primes the upper back and shoulders; a ct. of 60
ALTERNATIVE WARM UP~Overhead Biceps Extension - This primes the upper back and shoulders; a ct. of 60 

(5) Balance check – 1 minute

WARM UP~Balance Check - Stand on one leg for a ct. of 30, then switch legs. Keep a sturdy chair or wall nearby for support, if needed.
ALTERNATIVE WARM UP~A Variation on the Balancing Leg-Reaches Exercise; a ct. of 30, then switch legs.

Transition into Mantis: After the warm‑up, you can begin the Mantis Workout with better readiness, stability, and comfort, making the session safer and more effective.

Keep movements deliberate, breathe steadily, and maintain upright posture.

Darebee Mantis Workout is a no‑equipment, standing cardio and toning exercise routine, designed to improve coordination, balance, and muscular endurance. Workout Structure: the sets alternate between standing core work, and arm movements - keeping your spine upright and arms in constant motion. There is no jumping, or heavy weights involved. Rhythm: Ten reps at a time; avoid rushing or wobbling. Benefits: (1) Improves coordination, mobility, and muscular endurance (2) Cross‑trains balance and upper‑body activation (3) Low‑impact, joint‑friendly, and adaptable for all fitness levels (4) Can be done as a standalone session … or as a dynamic warm‑up.

This workout is ideal for those seeking a low‑impact, high‑coordination routine that can be done at home with no equipment.

WORKOUT~as instructed on worksheet.
Muscles Worked
Standing Alternating Knee-to-Elbow Crunch~Aim for 5 reps EA Leg (10 reps total) x3
ALTERNATIVE~Bodyweight Elbow-to-Knee Twists~Aim for 10 reps x3
Arms Circle Marching On Spot~Aim for10 reps x3
Shoulder Tap Biceps Extensions~Aim for 10-12 reps x3

And that was [it] for today's activities.

Tenino.

Home & workout.

The rest of Day's time was spent in adjustment - to coaxing my mouth to the partial's strangeness.

Friday, September 18, 2026

DESTINATIONS~Self Care 2026; Castle Rock-WA

Our relaxing loop river drive, this afternoon; Castle Rock-WA

September 17th: Holland was feeling a little better this morning, so, around noon we decided to get out of the house 😉 & go for a short loop drive - for fresh air & a change of scenery that did not involve 4 walls 🌞🚘

We spent time sitting and watching rivers in 3 different locations - and talking between us about different topics; topics that wouldn't mean anything to anyone else, but us 💞

Driving up the road a bit & sitting and watching the activity at the Olequa Crossing Boat Ramp, I was surprised to see how low the water was 📸; but Holland says that happens here, sometimes.

Olequa Crossing Boat Ramp-WA, from Toutle River RV Resort-WA; 5 min (3.4 miles) via Barnes Dr
The low water was not a surprise to Holland~Olequa Crossing Boat Ramp; Castle Rock-WA
Olequa Creek is a natural artesian well water source.
A natural artesian well, bubbling up out of an underground water source~Internet Pic
Olequa Creek is a natural artesian well water source, tied into the Redmill Olequa property.

The next destination we drove to 🚘, was the Cowlitz River Boat Launch, in Toledo. I like this place; even though freeway traffic flows steadily across the bridge above the parking lot, it's kinda peaceful - the first time I was here, was a couple months ago with Holland: he has fished here for decades 🦈 I like driving the short jump road too, that goes under the overpass bridge & ties Mandy Road into Jackson Highway.

Just as we pulled into the boat ramp's graveled parking lot, I caught sight of a strange looking duck 📸 I could see that it was not a wild duck. Someone's strange looking domestic duck had flown the coop at some point and was enjoying it's freedom. We watched it for a while while we enjoyed the sunshine, each other's company, and the easy flowing convo between us - I researched it when we got back home 💻:

Cowlitz River Boat Launch-WA from Olequa Boat Launch-WA, following Mandy Rd., Toledo-WA;10 min (4.8 miles) via Imboden Rd and Mandy Rd
Cowlitz River Boat Launch; Mandy Rd., Toledo-WA
A white duck w-marbled black wings; Cowlitz Rover Boat Ramp, Toledo-WA
The water here is so clear. The atmosphere serene.
Mandy Rd. loops into #745 Jackson Hwy S junction & comes out at Tadpole Flats, Toledo-WA; 2 minutes
Under the overpass & under the freeway, coming out on Jackson Hwy, a short jump away.
#745 Jackson Hwy S junction-WA to Toutle River RV Resort-WA;10 min (7.4 miles) via Jackson Hwy S and Barnes Dr

{{Magpie Ducks are among the few black and white domestic ducks in the world.

Magpie Duck: 
(https://en.wikipedia.org/wiki/Magpie_duck)

This species is always black and white, as this was a characteristic the ducks were intentionally bred for, in Europe.

Magpie Ducks were intended to look like The Common Magpie, which is also black and white.

Mostly white, the duck shows a black crest, black wings, and a black tail. Their black and white look is only contrasted by an orange beak and orange legs.

In their first year, both sexes usually show a bright yellow or orange bill. Magpie ducks do not have pure yellow legs, but their orange legs (sometimes mottled) can appear yellowish, particularly in younger bird. So while they are not “yellow-legged” in the sense of a pure, bright lemon color, the orange hue of their legs can be perceived as yellow, especially in younger ducks or in certain lighting. This is a normal and expected trait for the breed.

Blue and black are also color combinations sometimes accepted for Magpie Ducks.

A species with diminishing numbers across The United Kingdom and Europe, Magpie Ducks are now bred for show.

Their intentional initial breeding was focused on meat and egg production.}}

Coming back into Castle Rock from Toledo 🚘, Holland said, "How about we go down by the river - then, we stop by Burger King on the way home for some ice cream?"

Deal! 💞😘

While watching the river, we watched a flat bottom boat gently float past us … and several fish jumped, happily in the sunshine, putting on a silvery show 😊📸🦈

Lion's Park, Castle Rock-WA from Toutle River RV Resort-WA; 8 min (4.5 miles) via Old Pacific Hwy and I-5BL & Huntington Ave N
Lion's Pride Park - where we watched river drifters & fish jumping.
Burger King, Castle Rock-WA from Lion's Park, Castle Rock-WA; 4 min (1.6 miles) via I-5BL

Toutle River RV Resort-WA from Burger Kin, Castle Rock-WA; 5 min (3.0 miles) via Old Pacific Hwy N

Back home, I brewed a mug of Hazelnut flavored coffee ☕️, picked up the latest Fargo adventure 📖 - and mentally explored a creepy vibes CA beachfront house 🕵🏻, before fling off with them to Kathmandu ✈️ …

Cussler-Fargo adventure with Tibetan mysteries & skeletal dangers
Fargo's fly from Palembang, Sumatra to La Jolla-CA
First impressions tell you all you need to know about a person's character.
The Fargo's drive from La Jolla-Ca to Monterey-CA
A forlorn house, obviously maintained & functionable.
1950's CA Coast Saltbox Home Design~Internet Picture
The creepy mystery forks in another direction …
Humanity’s oldest geometries, engraved on ostrich eggs = actual engraved ostrich eggshell fragments from the Diepkloof Rock Shelter in the Western Cape, South Africa~Internet Picture
The intrigue takes the Fargo's from Monterey-CA to Kathmandu, Nepal
Frank is alive & held hostage - Sam & Remi will be ecstatic to make this discovery!

{{Discovery of 270 Engraved Ostrich Eggshells in South Africa

Archaeologists have uncovered 270 engraved ostrich eggshell fragments inside a South African cave, representing some of the oldest known decorated containers — dating back about 60,000 years.

Where and when: The find came from the Diepkloof Rock Shelter in the Kalahari region of South Africa, part of the Howiesons Poort cultural tradition. The fragments were recovered from a cave deposit that preserves Ice Age artifacts, and the engravings were made by Kalahari hunters during the late Middle Paleolithic period.

What the fragments are: The pieces are remnants of ostrich eggshell canteens — durable, portable containers carved with geometric patterns such as grids, diamonds, and parallel lines. These designs are thought to form a visual grammar predating written language, possibly serving as symbolic or functional markings.

Significance: According to researchers Pierre‑Jean Texier and Silvia Ferrara, the engravings reveal a sophisticated understanding of geometry and design among early humans, and suggest that these containers were not only practical water vessels but also carried cultural or symbolic meaning. The fact that they were engraved so early shows that decorative art and symbolic thought were part of human life tens of thousands of years ago.

Preservation and context: The cave environment protected the fragile eggshells from decay, allowing them to survive for tens of millennia. The discovery expands the known range of decorated artifacts from this period and provides rare evidence of artistic expression and tool-making in the Ice Age.

Why it matters: This find links early human technology (containers) with art and symbolism, offering insights into the cognitive and cultural development of our ancestors. It also highlights the importance of preserving such sites, as they contain unique, irreplaceable evidence of prehistoric life.

In short, the 270 engraved ostrich eggshells are a remarkable archaeological treasure - a direct window into the creativity, ingenuity, and symbolic world of Ice Age hunters in the Kalahari.

&

Discovery Date of Ostrich Egg Fragments at Diepkloof Rock Shelter

The engraved ostrich eggshell fragments from Diepkloof Rock Shelter in the Western Cape, South Africa, were first recovered during archaeological excavations that began in 1973 by John Parkington and Cedric Poggenpoel.

These early finds included ostrich eggshell material, but the internationally significant engraved fragments — dating to about 60,000 years ago and associated with the Howiesons Poort lithic industry — were identified and studied in more detail during ongoing excavations from 1999 onwards in collaboration between the University of Cape Town and the University of Bordeaux.

The engraved fragments themselves, which display standardized geometric motifs, were part of a large assemblage of over 270 pieces documented in a 2010 study by Pierre‑Jean Texier and colleagues. This work confirmed their age and symbolic importance, but the physical recovery of the fragments predates that by several decades, with the initial excavation work in the 1970s and continued fieldwork in the late 1990s and 2000s.

In summary: First excavations: 1973 (Parkington & Poggenpoel) 

Key engraved fragment studies: 2010 (Texier et al.) 

Ongoing research: Since 1999, with major finds documented in the 2000s 

These ostrich eggshell fragments are now recognized as some of the earliest known examples of symbolic engraving by modern humans, and the site was inscribed as part of the UNESCO World Heritage Site “The Emergence of Modern Human Behaviour: The Pleistocene Occupation Sites of South Africa” in 2024

&

Humanity’s oldest geometries, engraved on ostrich eggs

An analysis of the markings found on hundreds of eggshell fragments dating back more than 60,000 years, unearthed between South Africa and Namibia, has revealed our ancestors’ remarkable ability to organise visual space according to abstract principles.

At several archaeological sites in southern Africa, hundreds of highly unusual fragments of ostrich eggs have been found. Dating back more than 60,000 years, the shells were engraved by groups of Homo sapiens who lived in that region.

A new investigation, led by researchers from the University of Bologna, has now revealed for the first time that these engravings on ostrich eggshells were not random or improvised, but followed recurring and surprisingly organised geometric rules. The study – published in the journal  PLOS One – shows the presence of a genuine cognitive organisation of forms, based on parallelism, orthogonality and the repetition of lines and regular patterns.

“These signs reveal a surprisingly structured, geometric way of thinking,” says Silvia Ferrara, Professor at the University of Bologna’s Department of Classical Philology and Italian Studies, who coordinated the study. “We are talking about people who did not simply draw lines, but organised them according to recurring principles – parallelisms, grids, rotations and systematic repetitions: a visual grammar in embryo.”

The ostrich eggshells were most likely used as water containers. The researchers carried out a quantitative and systematic investigation of 112 fragments from two South African archaeological sites (Diepkloof and Klipdrift) and one site in Namibia (Apollo 11). By applying methods of geometric and statistical analysis never previously used on these artefacts, the study made it possible to reconstruct in detail the lines, angles and trajectories of the markings.

The results show that more than 80% of the configurations analysed display coherent spatial regularities, with repeated use of angles close to 90° and groups of parallel lines. The most complex compositions – such as hatched bands, grids and diamond-shaped motifs – reveal cognitive operations of rotation, translation, repetition and “embedding”, i.e. the ability to build hierarchical levels of signs within the same surface.

“These engravings are organized and consistent, and show mastery of geometric relationships,” Ferrara explains. “There is not only a process of repeating signs: there is real visuo-spatial planning, as if the authors already had an overall image of the figure in mind before engraving it.”

Beyond the possible meanings of the markings, the authors stress that the implications of the study concern above all the cognitive foundations that made it possible to create these decorations. The ability to construct visual configurations structured according to specific rules can be seen as a key indicator of the emergence of abstract thought – a crucial step in the evolution of human thinking.

“Our analysis shows that Homo sapiens 60,000 years ago already possessed a remarkable ability to organise visual space according to abstract principles,” notes Valentina Decembrini, PhD student at the University of Bologna’s Department of Classical Philology and Italian Studies and first author of the study. “Transforming simple forms into complex systems by following defined rules is a deeply human trait that has characterised our history over millennia, from the creation of decorations to the development of symbolic systems and, ultimately, writing.”

The study was published in PLOS One under the title “Earliest Geometries. A Cognitive Investigation of Howiesons Poort Engraved Ostrich Eggshells”. The authors are Valentina Decembrini, Ludovica Ottaviano, Mattia Cartolano, Enza Elena Spinapolice and Silvia Ferrara.

The research was carried out as part of the FIS Advanced project SAPIENCE – Symbols, Preliteracy and Code Evolution, directed by Professor Silvia Ferrara, in collaboration with Professor Enza Spinapolice of Sapienza University of Rome.

~Various Info Sources}}

Then, I stretched for a bit in bed 🧘; before allowing the Sandman his time 😉

It was a good Day, filled with enjoyable destinations 😊