NOVEL ADVENTURE & SHABBAT RELAXATION~Self-Care 2026; Castle Rock-WA

Woke up to more cloud-cover-smoke-hazed sky ☁️, due to large-scale Washington and British Columbia wildfires - combined with north-northeast winds blowing in off the coast 🌬️ … that carries smoke across the region toward the Cascades, swirling it down into lower valley levels, worsening haze & making my eyes itchy-burning-teary, causing me to wheeze and cough, & putting strains on my lungs and angina condition.

Asthma & angina conditions are further complicated by the overhanging smoke haze.

It's not much fun here, in the moment 🤨

The lingering smokey overhang covering the early 6 AM morning sky (Blue shadow showing in the pic, is the interior blue light backflash - can't be avoided; I'm not stepping outside until I absolutely have to).

It's exhausting 😕 trying to stay alive in a risky environment.

So, I sat down at the little table, to enjoy a hazelnut flavored coffee - and my current Cussler Read ☕️📖🤰

A Cussler~Fargo adventure with a Viking backstory.

Today, Clive's story opened by walking me through the streets of old Havana-Cuba, with the Fargo's. Picking up Hemmingway vibes, sweltering in the jungle heat, & scheming of ways to breach the Marro Castle lockdown; the castle dungeon region may reveal a stolen secret link to the Viking/Toltec mystery 🔍

Remi = Mrs. Fargo of the daredevil duo, seemed particularly interested in visiting Hemmingway's Cuba haunts, & sampling his "born here, Hemmingway recipe" favored alcoholic beverages 🍸

Picking up where I left off, last night.

From Cancun, Mexico to Havana, Cuba

Calle Del Obispo, One Of The Most Touristic Street In Havana

Central Havana, A Few Minutes Walk From The Touristic Center

La Bodeguita del Medio~Apparently where Hemmingway spent most of his time.

Most of Havana-Cuba looks like this; it's a communist country stuck in a 1959 time warp - too poor by communist rule, to pull itself into 2026.

Marro Castle, Cuba

Today's adventure begins here, at the barred tunnel~Marro Castle, Cuba

A tight escape from Havana, Cuba - back to Cancun, Mexico

Ernest Hemmingway and his books never interested me; so, I don't know anything about him except what I've read over the decades in historical footnotes, magazine articles, and internet gleanings. I have seen pictures of him appearing very comfortable & friendly with fidel castro, & articles paint him as someone openly supporting socialist ideology and communist causes - despite literary patrons claiming he was a political conservative. I suppose one could say that Hemmingway was the 1960's image, of today's [conservative heckler] tucker carlson: an ex-pat with a bone to chew and a complaint to grind against America. Beings that want something for nothing & to have their substance supported by the very people they disdain - and a country they hold in contempt: while pocketing the wealth gleaned from the capitalism they sneer at. No, I feel no interest of mine, leaning in that direction.

But Clive's storyline is good ✍️; and takes my thoughts to far-flung places 🧠📖🌎 My gypsy hearted spirit likes that 💃👣😉

While Holland was snoozing, I put my fantasy jet-set adventure aside, & spent some time in the spare room - my workout today was simple; but it did activate some (minimal, to be sure; but some is better than none) cardiovascular and aerobic benefits 👍

I've included warm-up movements & alternative workout exercises for those who may not be able to do the regular physical movements.

A safe senior warm-up before cardio should last 8–15 minutes, include gentle dynamic movements for all major joints, and gradually raise your heart rate to prepare your body for aerobic activity. By following this warm-up, you’ll help your muscles, joints, and heart adapt to the upcoming cardiovascular workout, reducing injury risk and improving performance:

Bodyweight Standing Toe~8 to 10 reps x2

Overhead Arm-Reach Stretch~Aim for 10 reps x2

Bodyweight Side Stretch~Aim for 10 reps x2

Standing Abs Rotation Stretch~Aim for 10 reps x2

Standing Backside Leg Swing~Aim for 10 reps EA Leg, x2

Standing Side Leg Lifts~10 reps EA side x2

Duration of Warm Up Routine (this is a "safe" zone for my lungs & heart when the air quality is sketchy).

I don't mind telling you all that after the warm up routine 🧘, I was wondering if I'd be able to do a workout - the warm-up just about drained my battery with this overhanging wildfire haze!

I managed - only because it was a light workout.

But don't be fooled by how easy it looks … it may be simplistic, but it is effective:

It's okay to back the 20 ct. down to 10-15 ct.

Muscles Worked

Side Step Jacks~Aim for 10 reps EA side, x2

ALTERNATIVE1 - Jumping Jacks with Side Arms Lifts~Aim for 10 reps x2

ALTERNATIVE2 - Seated Side Jacks~Aim for 10 EA side, x2

Squat Into Calf Raise~Aim for 10 reps x2

Back Leg Raises~Aim for 10 reps x2

ALTERNATIVE Barre Sculpt Rear Leg-Lifts & Front Scoop~Aim for 10 reps EA leg, x2

ALTERNATIVE: To me, this form of bodyweight dead;ifts, seemed safer for seniors; Standing Bodyweight Romanian Deadlift~Aim for 10-12 reps x2

Split Lunge~Aim for 10 reps x2

ALTERNATIVE - Chair assist Lunge~Aim for 10 reps x2

Duration of Warm Up Routine & Light Workout: 11 mins & 43 secs. You will burn more calories if you step up the pace into high aerobic mode - I do not recommend high aerobic mode for seniors.

As I was finishing my workout, Holland came downstairs … and I said I was going to drive "to the river, for a walk" 🚘🌊 I have been missing my walkabouts 🚶‍♀️, & the sun on my skin ☀️ Hopefully, the air would be clearer, too.

It would be a good, cooling, drive.

And, of course, Clive went with me 📕😉

Willow Grove Park, from Castle Rock: Take I-5 S and WA-411 N to Delameter Rd., which ties into Coal Creek Rd: cross Ocean Beach Highway onto WA-432 E in Longview & turn right onto Willow Grove Rd … following road to Park entrance, on the left~34 min (21.8 miles)

The breathable air & the river breeze were wonderful!

I started my walk, here; Willow Grove, Longview-WA. The JASMINE K Bulk Carrier built in 2023 (3 years old) and sailing under the flag of Panama. It is currently anchored in the Columbia River, off Willow Grove - since August 8th, waiting for it's Port of Longview docking orders.

I don't think she'll find the type of waves, she's looking for …

Rustling leaves, birdsong & clear skies. A good start to Shabbat Eve.

Minutes from where I parked Betsy; a little breezy, but still warm. Not much river activity.

Mileage tally of trail walk.

Hit my walking mileage. YAY 

The humidity was nearly as high as the temperature.

I'm on target for my daily movement requirement, too~GOOD Day.

And my heart behaved - even when the beat spiked. At 131 bpm, I am [just above the upper limit] for most people in their 70s; in the vigorous range, but not necessarily dangerous for a fit person - even with arrhythmia - if I can stop walking and return to a resting heart rate within minutes (which I can & am capable of doing). Results tell me, "You are in good cardiovascular health".

My hair was soaked from sweat - but the AC was humming & I wasn't ready to go home, yet …

I read a few more chapters & was whisked away to Laos, Thailand.

When the Fargo adventure jetted off to Bangkok … 

Bangkok is the capital city and chief port of Thailand.

… it was time to shut the book covers, and head Betsy's nose towards home.

I was also thinking it's time for relaxation with Jonathan Settle's music - I haven't heard it in a while (since Bob's spirit left Earth; Holland does not join me in my Friday-Saturday 24 hour time of soul refreshment): I miss that special time. My weekend needs Jonathan in it ✡️🍷🍾☝️ ✝️🙏🕊️

Jonathan Settel - Messianic Music Playlist: 

(https://www.youtube.com/playlist?list=PLBw5NPUlq2gm0ki9ypMeGIdap5vYpaKfK)

VIKING-TOLTEC ADVENTURES~Self-Care 2026/Kettlebell Drills; Castle Rock-WA

Currently being house-bound, the only adventuring I'm engaging in at the moment, is by immersing myself in the Clive Cussler novel 📖, "The Eye Of Heaven". The background storyline is the discovery of a Viking longboat found frozen fast to the shoreline of the Baffin Island coastline in what is now Canada. The adventure started when the husband & wife Fargo Duo stumbled across the find 👣 - and found ancient Toltec artifacts 🗿 (can't say primitive, because the Toltecs were actually an advanced civilization - intelligent builders & skillful artisans) stored in wooden crates in the Viking ship's hold.

Baffin Island, Nunavut, Canada; where Clive's Fargo adventure began.

Viking backdrop ...

… with a mysterious Toltec influence.

Today, I'm jet-setting ✈️ with them as leave their home in San Diego, to touch down in Mexico City; & find themselves in another adventure 🧐 that leads them to Havana, Cuba: all tied into the frozen Viking saga.

A Cussler-Fargo adventure with a Viking backstory~'The Eye Of Heaven'

Stone bust of Topiltzin Cē Ācatl Quetzalcōatl~Emperor of the Toltecs - 923–947 - British Museum.

Opposing descriptions & references lead to the mystery …

The Fargos' journey From San Diego, CA to Mexico City, Mexico

The 2 faces of Lopez Mateos, Mexico; The city - where the airport is; & the poverty stricken, earthquake prone rural area, is where the Fargo Cuba trip, came into play.

From  impoverished Lopez Mateos, to Cancun & on to Havana, Cuba:

Then, I did a 20 minute workout: 17 minutes activity … 3 minute cool down: why should all the action happen with the Fargo's? 🤭

For seniors, warming up 🧘  before a kettlebell session 🏋️‍♀️ is essential to prepare muscles, joints, and the cardiovascular system for the demands of lifting and moving a heavy object. Why It’s Important for Seniors~Muscle temperature & blood flow: Older muscles take longer to warm up; gentle activity boosts circulation and oxygen delivery. Joint lubrication: Circulating synovial fluid reduces stiffness and improves range of motion. Neuromuscular activation: Prepares the nervous system for coordination and balance. Cardiovascular readiness: Gradual increase in heart rate avoids sudden stress. Recommended Warm-Up Duration: 10–15 minutes is ideal for seniors, not just 5 minutes. Start light, then progress to light kettlebell movements.

(1) General Movement & Cardio (2–3 min)

March in place or light jog in place.

March-in-Place~20 ct EA leg

Arm circles:

Bodyweight Standing Wring The Towel~10 ct EA arm

Bodyweight Arm Circles (forward/backward, large/small)~10 ct EA motion

Torso twists to engage core and spine.

Bodyweight Standing Abs Twist~20 ct EA side

(2) Joint Mobility (4–5 min)

Neck:

Bodyweight - Neck Side Stretch (rock head left-to-right & forward-backward nods)~10 ct EA motion

Shoulders:

Above Head Stretch~10 ct

Bodyweight Overhead Triceps Extension~10 ct

Bodyweight Wrist Circles (left circles & right circles; and up & down)~10 ct EA motion

Shoulder Shrug (forward rolls & backward rolls)~10 ct EA motion

Hips:

Bodyweight Hip Circles Stretch (forward & backward)~10 ct EA

Standing Backside Leg Swing~10 ct EA leg

Knees & Ankles:

Bodyweight Feet & Ankles (roll ankle to right-roll ankle to left)~10 ct EA motion

Bodyweight Standing Ankle Circles(right circle-left circle & forward-backward stretch)~10 ct EA motion

(3) Dynamic Stretches & Activation:

Bodyweight Standing Side bend-straight side arm~10 ct EA side

(4) Light Kettlebell Drills (3–4 min)

NOTE: If you are prone to sweaty hands, use light-weight cotton gloves; these can be found in any hardware store = white, light, cotton gloves. Kettlebells can get slippery in sweaty hands: you want to keep the kettlebell in your hands; not flying through the air because you lost your grip.

Light kettlebell drills are safe, joint-friendly ways for seniors to build strength, balance, and mobility without overloading joints or risking injury. Why Light Kettlebells Work for Seniors: Kettlebells are compact, easy to control, and train functional movement patterns like lifting, hinging, and carrying … all essential for daily independence. Start with a light weight (10 lb) allows you to focus on form, coordination, and muscle activation without strain. Key Benefits: Strength & Bone Density = Resistance training supports muscle mass and bone health, reducing age-related loss. Balance & Coordination: Controlled movements improve posture and reduce fall risk. Grip Strength: Holding and moving the bell builds hand and forearm strength. Mobility: Gentle range-of-motion drills keep joints flexible. Safe Starting Drills = Choose drills that match your balance, mobility, and comfort level. Use a stable surface, non-slip shoes, and keep your core braced (stomach in, no slouching).

For a 69-year-old woman, the number of kettlebell reps is less important than the quality of movement, weight choice, and overall training approach. The goal is to build strength, balance, and bone density safely, not to max out reps. Safety Tips for Seniors: (1) Keep movements controlled and slow (2) Avoid overreaching or sudden swings (3) Perform in an open, safe space away from obstacles (4) Pause to check breathing, posture, and comfort (5) If any joint or muscle feels tight or sore, adjust or skip that area. Moderate sets: 2 sets of 5–10 reps per exercise is a common, safe range. Rest between sets: Allow 30–60 seconds to recover, especially if you’re new to kettlebells or have joint stiffness. Train 2–3 days per week, with rest days in between. Listen to your body: Modify or skip exercises that cause discomfort, especially if you have arthritis, osteoporosis, or balance issues. Stop a set if you feel pain (not normal muscle fatigue).

Kettlebell Workout~Aim for 12 reps EA, x2

Kettleball Deadlift~12 reps

Kettleball Single Arm Clean & Press~12 reps EA arm

Kettlebell Thruster: You can do this movement with 1 kettlebell, using both hands to lift~12 reps

Kettlebell Shoulder Push & Press~12 reps EA arm

1-Arm Kettlebell Rows~12 reps EA arm

Kettlebell Standing Side Bend~12 reps EA side

2-Arm Kettlebell Squat Swing~12 reps

Duration of warm-up stretches & 1 set of Kettlebell Workout; I would have liked to go 2 sets … but the air quality here, is not good right now.

And now - back to the Fargo's:

The current  Cussler-Fargo expedition.