HANG IN THERE~Self-Care 2026; Castle Rock-WA

September 8th: Holland wanted his friend Tim, in Kelso, work on Beast Betsy - and Tim agreed … and reneged for 3 years straight: regardless of how Holland feels, it is abundantly clear to me that Tim in not a good friend. Tim is a user; and he is not trustworthy. Tim only makes contact with Holland when Tim wants Holland's help -  but, Tim is not there to help when Holland needs his help. Holland will have to come to an understanding about this on his own. But, for the time being, Holland has actually heard me on the maintenance issue: "Forget about Tim - he is not going to do it. I have heard him - same as you have, the past 3 years, saying 'sure, I'll do it'; you have had the pieces in the back seat of Betsy for 7 months, Holland … but he is never available. Tim is available, however, when he wants you to do something for him. E.v.e.r.y.m.o.n.t.h. Something for him. Forget Tim & hire someone who will actually get on it. And from now on, tend to the upkeep when it's needed - don't plan on 'Tim's help, when we get back up north'. Hire someone reliable - someone who is not going to shine you on 👻". So, Friday, Holland broke down & hired a traveling mechanic 💻📱💬🛠️ to install brakes & shocks (this man has worked on race cars, so Holland is satisfied that 'he knows what's he's doing'): Betsy's front end, was done yesterday afternoon … and her back end was done, this afternoon. Finally, that is done 🤝: Holland forked the 💵 out, and the frustration level - for both of us, has lessened.

While he was gone, I did a set of stretching exercises - combined with the warm-up movements, it was about 15 minutes of physical flexibility activity:

Warm‑Up Routine for Seniors Before Hip & Glute Stretches: Aim for gentle, dynamic movement before hip and glute stretches to warm muscles, lubricate joints, and reduce injury risk. Why Warm‑Up Matters for Seniors: As we age, muscles take longer to heat up, joints produce synovial fluid more slowly, and the cardiovascular system needs more time to adjust to activity. A proper warm‑up improves blood flow, joint lubrication, neuromuscular coordination, and balance.

Step‑by‑Step Warm‑Up Routine (5 min. minimum): Perform each movement slowly, breathing normally, and avoid bouncing. Tip: Repeat this warm‑up before each hip/glute stretching session, and consider doing it daily for best results

WARM UP March & Arm Swing~ct. of 60 = 1 minute

WARM UP Shoulder Shrug; to loosen tight muscles~ct. of 30, each direction = 1 min total

WARM UP Side Bend~ct. of 30, each side = 1 min total

WARM UP Bodyweight Hip Circles Stretch~ct. of 30, each direction, L & R = 1 min total

High Knee Steps Exercise~ct. of 15, each leg = 30 sec

WARM UP Bodyweight Standing Ankle Circles~15 sec each foot = 30 sec

Transition into Hip & Glute Stretches: The hips are the body's deepest joint. The muscles around it prone to shortening due to sitting down. The glutes are an engine. They power our body when we run, jump and kick. The Hips & Glutes Stretch workout applies mechanical force on the hip and glute muscles to strengthen them and improve range of motion. It will make you feel more in control of your own body. Safety Tips: Keep movements gentle; avoid bouncing. Stretch to a mild pull, not pain. Stay within a comfortable range of motion. I have modified the workout sets to make them friendlier to senior joints. Hold each 20–30 sec (count, 1-2-3, ect.), breathing deeply, and stop if you feel sharp pain.

Muscles Worked

Chair Assist Hip Flexor Stretch~Aim for 30 ct., EA leg = 1 min total

Bodyweight Hip & Knee Flexion Squattting Stretch~Aim for 60 ct. = 1 min total

Bodyweight Pretzel Stretch~Aim for 30 ct., EA leg = 1 min total

Bodyworks Glute Bridge 2-legs on floor~Aim for 60 ct. = 1 min total

Bodyweight Lying Hip Flexor Stretch~Aim for 30 ct., EA leg = 1 min total

Bodyweight Recumbent Hip External Rotator & Hip Extensor Stretch; gently keep the stretch “firm but tolerable” - stop if there is sharp pain, pinching in the front of the hip, knee discomfort, or low‑back arching~Aim for 30 ct., EA leg = 1 min total

Bodyweight Glute Stepup~In & Out of Betsy x6

Bodyweight Standing Calf Raise~Up & Down  stairs x10

I read a couple chapters of my latest Read …

Cussler-Fargo  Adventure Novel, with an Atilla the Hun mystery storyline.

When Holland came back home, we drove to Centralia 🚘, to grocery shop at the Winco there 💸🛒 Holland prefers the freeway, so that is how we went … up I-5. Along the route, someone a couple vehicles ahead, hit their brakes hard - causing everyone else to lock their brakes up to avoid back-ending the vehicle in front of them. The vehicle directly in front of us, stepped on his brakes so hard - he fish-tailed. I braced my right arm against Betsy's cab roof 😱 as Holland applied the brakes and turned Betsy's nose towards the center median to avoid her front end from kissing his vehicle, as it swung around: I was thinking we'd either be T-boning him - or bumping his back bumper. Holland was watching what was playing out in front of our windshield 👀 as well as watching the side mirrors to make sure no one would be careening into Betsy. It was a seriously dicey situation; but Holland handled it calmly &  with ease 🦁, and Betsy escaped being squeezed in a fender bender gridlock 🤑 When we were sure the danger was past, we looked at one another with relief, and said at the same time, "Well, we know the brakes work." That wasn't how we planned to test the fella's workmanship - but it was an assurance we were happy to know.

There is more work to be done on Betsy before we get back to our road gypsying again 🚘🗺️, but that can be scheduled throughout the next couple of weeks 📅 And maybe Holland can schedule another knee injection ⚕️💉 too, before we leave here.

Back home, I put everything away … and got supper underway; visited my Blogger friends, & after tidying the kitchen, unwound with a cup of coffee & by designing ☕️✍️ and crafting 🧶 a new Fall-themed kitchen towel set, while watching a humorous YouTube movie 💻🎬🎧🤭:

Val's 4Patriots Beefed-Up Lasagna Recipe:  (https://roadgypsiesvalandholland.blogspot.com/2026/09/vals-4patriots-beefed-up-lasagna-recipe.html)

My crocheted book cover was featured on Teresa' s Blog Hop:  (https://keepingitrreal.blogspot.com/2026/09/welcome-to-really-crafty-link-party-524.html)

Jacquard Leaf Pattern, grafted for MOD Kitchen Towel Set.

VAL'S 4PATRIOTS BEEFED-UP LASAGNA Recipe; Castle Rock-WA

Val's 4Patriots Beefed-Up Lasagna Recipe

Tonight's supper fare was quick and easy - a pound of hamburger, a pre-packaged food pouch, one or two veggie additions, and a sprinkling of spices to jazz up the bland sauce …

Val's 4Patriots Beefed-Up Lasagna Recipe ~serves 3

1 ct. 9.72 oz. pouch, 4Patriots Nonna's Best Lasagna-Style Marinara, dry mix * 4-1/2 c. Water * 1 large Onion, sliced * 1/3  Red Bell, 1/3 Yellow Bell, & 1/3 Green Bell peppers, coarsely chopped * 3 Garlic cloves, minced * 2 TBSP. Fresh Parsley, chopped * 4 TBSP. Vitality Blend Mushroom Powder * 1/2 teaspoon dried Oregano * 1/2 teaspoon dried Basil * 1/8 teaspoon Hot Pepper Flakes * 1 c. Cheddar & Mozzarella Cheese, grated & blended

1 ct. 4-Qt. Soup Pot * 1 ct. Med. Skillet * 1 ct. Lrg. Pyrex Measuring Cup * 1 ct. Cutting Board * 1 ct. Lrg. Kitchen Knife * 1 ct. Garlic Press * Measuring Cups & Spoons * 1 ct. Cooking Spoon, slotted * 1 ct. Serving Spoon * Supper Plates & Silverware

1) Gather ingredients & prepare veggies - set aside.

Gather ingredients.

Prepare veggies - set aside.

2) In pot, brown meat; add vegetables and sauté until peppers are tender, & onion is translucent.

In pot, brown meat.

Add vegetables.

Sauté until peppers are tender, & onion is translucent.

3) In soup pot, place the water & bring to a boil.

4) Whisk contents of pouch into boiling water - add meat & vegetable medley.

Whisk contents of pouch into boiling water.

Reduce heat to medium & continue cooking 20 minutes, stirring frequently.

5) Remove from heat - top with cheese blend, & let stand for 2-3 minutes to thicken; before serving.

Remove from heat - top with cheese blend & cover with lid; let stand for 2-3 minutes.

Serve alone … or with sides of choice.

UNEXPECTED; Castle Rock-WA

September 2nd: Woke up to chilling rain & a bit of wind ☔️💨 this morning - it fell pretty steadily through the night.

I was anticipating a lazy day at home, with the only activity being the lifting of my coffee mug & the turning of book pages ☕️🍩📖, quiet sounds of relaxed domesticity, and occasional sporadic physical activity:

Wet & breezy here, this morning.

Cussler-Fargo  Adventure Novel, following the trail of Attila The Hun treasure.

Today, the Fargos are following a lead from Berlin to Szeged, Hungary.

Gaining an Hungarian partner.

The heavens opened with a vengeance.

Remi gets a faithful companion.

With the help of Zoltan, the Professor was freed & the tomb's mystery, is still the end game.

Lore has it that the river was rerouted to cover the tomb; it has since been rerouted numerous times by man & Mother Nature.

{{The Fearsome Attila the Hun Died of a Nosebleed on His Wedding Night

~Cecilia Bogaard, for Ancient Origins

While Attila was expected to die in battle, in the end it was his wedding night that did him in.

Little is truly known about the life and death of Attila the Hun, as the only written records were created by his enemies. Amongst these ancient chroniclers was Priscus, a Roman diplomat and historian, who left behind the only eyewitness account of Attila, leader of the Huns, Eurasian nomads who migrated into Europe in the 4th century AD.

In what must have been one of the worst honeymoons in history, Attila the Hun, the brutal nomadic warrior of the 5th century AD, was found dead in his nuptial bed, drenched in blood the morning after his marriage. Whether in the arms, or by the hands, of his beautiful new bride Ildico, his unexpected death has been the subject of conjecture for centuries.

Trying to figure out exactly how Attila the Hun died isn’t the only mystery to have been generated by his death. Legend has it that his body was buried in a triple coffin, made of iron, silver, and an inner layer of gold, filled with treasure. Stories claim that the servants charged with his burial were then murdered to ensure its whereabouts remained secret. In one account, the course of the River Tisza was temporarily rerouted in order to bury Attila in the riverbed. Even today, treasure hunters continue to hunt for the legendary tomb.

https://www.ancient-origins.net/weird-facts/attila-hun-0017391 }}

Periodically, I did put the fantasy aside at times, to take care of reality …

The weather since we've been back in WA State has not been kind to my Fishbone Cactus (I was not expecting to be here through the cold season, when I bought this tropical plant last Fall); it is barely hanging on. A plant that started out so prettily fleshy - has dwindled down to 2 meager skinny shoots.

Trying a last-ditch-salvage-repotting, with my Fishbone Cactus; with a hope & a prayer … my Coalinga-CA keepsake, has whittled itself down to 2 sprigs in a year's time~THIS YEAR

Trying a last-ditch-salvage-repotting, with my Fishbone Cactus; with a hope & a prayer … my Coalinga-CA keepsake, has whittled itself down to 2 sprigs in a year's time~LAST YEAR

Changed out the Summer afghan, for the Winter …

And then - the unexpected happened: in more ways than 1.

Holland needed to go into Longview, to the hospital 😕

I grabbed our phones, my Tablet, and my book. I put out an S.O.S. post to my FB Prayer Warrior Friends 💻👭🙏 - then, we drove off 🚘⚕️🩺

He was struggling with his COPD, but according to the skeleton staff 🩺 at Peace Health, there's absolutely nothing wrong with him.

They basically held him hostage for 8 hours 🤨 because they could - as long as he had that port in his arm, he had to stay (1 of the admitting talking heads was quick to inform us that "the police will be called if you walk out with the port in your arm"). We were there for 8 hours … but he was only seen (when he was eventually seen) for a total of 20 minutes. After 8 hours of nothingness, he walked to the zombies in the nurses station and said he was in too much pain to sit any longer in a lit room at the end of a long dark corridor (seriously NO LIGHTS at all except in the cubby they dumped him in), he couldn't wait any longer for a doctor, and he was walking out the door. THAT activated some life in that dreary dungeon that calls itself a hospital.

I read 📖 while Holland, worn out from fitful coughing & strained breathing, tried to snatch a couple zzz's 🥱 

Sorry to sound so bitchy, but the whole experience was ridiculous. We arrived at 8 PM - wasn't seen by anyone for 6 hours - except for the admitting talking head parrot hospital protocol (and the steady stream of people walking in off the street - and walking back out, an hour later; also not seen by anyone but the admitting talking heads); then he was dumped into a cubby for another 2 hours ⏰; until he said he was leaving. The port was then removed at 4 AM … we came home & crashed.

The Fargos & associates, were buried alive by a mobster thief's hired thugs, in Kiskunhalas, Hungary; a murder attempt that failed.

The treasure hunt continued from Kiskunhalas, Hungary to the Po River region, in Italy.

Chapter 14~A portion of Attila's Treasure is unearthed in a field;  at the convergence of 2 rivers.

In so much pain from his disability injury, no back support, & no doctor's presence. After 8 hrs. of being ignored, he's ready to leave.

He NEVER WAS examined for WHAT he went IN, FOR. That was unexpected.

The staff basically updated his File: when he walked in they saw (1) an elderly man (2) someone who had not been to the hospital in years (3) a guinea pig = legal hostage (4) $$$$$$ for the seriously depleted hospital coffers.

Being completely ignored by people who are supposed to be your [help] between life & death, was unexpected. Being 100% gaslighted was unexpected.

And God willing, being covered in prayer, we did not bring anything contagious home with us 😉

SAYING NO OUT LOUD IS HEALING~Self-care 2026; Castle Rock-WA

In my youthful years - and even the first 2 years of my 1st marriage - I would have occasional eczema outbreaks; the angry rash during those first 2 years of married life was the worst. Bob took me to a skin specialist, who diagnosed me - then explained to Bob that the rash was due to unexpressed emotional upheaval, & that I needed to be able to express myself more freely. The rash was not due to anything Bob was doing - or not doing: it was the direct result of childhood trauma fallouts from a highly dysfunctional family background. I had learned that it was safest to stay quiet & unseen. When I married Bob - he came with his own dysfunctional childhood traumas & a messy divorce. He had visitation rights, and a crazy ex-wife to deal with. Our marriage was good - but I was a teenage bride, who in 9 months from our "I Do's" … added a new life to the population count. I was internalizing a lot, to keep peace in my life; and in our home.

The doctor explained very carefully to Bob that I would need the freedom to be able to open up and express myself. Bob was a good man - he gave me free rein to express, and the rash went away. I kept expressing myself, to the chagrin of overbearing family members, relatives, and children. But Bob understood - and that's all that mattered.

"No" became a standard: I no longer faded into the background to be ignored or bullied. I no longer silenced my voice. I no longer tailored my responses, or replies, to fit someone else's narrative of how my life was to be lived - or accepted. I became "difficult!" for self-centered people to handle. I shouldered the "hateful person!" accusation hurled at me from narcisstic egos - I knew I wasn't hateful … I just was no longer going to "go with the flow" when the flow was foul; I was not going to be forced to accept what was unacceptable to me.

And I'm still standing that ground.

"No" is a complete sentence that does not need to be explained. To anyone. For any reason. "No" is a necessary line in the sand - it is not a dare: it is a healthy boundary for a well-balanced life.

"No" is vital, important, self-care.

*************************

It is a scientific fact, rather than a theory, about why the most giving, most self-sacrificing, never-say-no people so often end up with their bodies breaking down.

The simply - and a little terrifyingly fact - is that when you spend a lifetime unable to say no, even with your words, eventually your body says it for you.

1) The mind and body were never separate.

We were raised to treat them as two different departments - the emotional stuff over here, the physical stuff over there - but well-being studies dismantle that mindset, completely. Your nervous system, your hormones, your immune system, and your emotions are one single conversation. What happens in your feelings happens in your cells. Once you really absorb that, you can't go back to thinking of stress as "just in your head."

2) Suppressed emotion doesn't disappear; it goes underground.

The anger you swallow, the exhaustion you override, the needs you ignore - none of it evaporates: it settles into the body and quietly accumulates, sometimes for decades, before it ever shows up as a symptom. The people who "never let anything bother them" aren't processing the stress. They're storing it … and eventually, it will raise it's head and show itself in unexpected physical form.

3) Anger is a boundary, and so is your immune system.

Studies show that anger and your immune defenses do the same job - they both protect your edges, they both say this far and no further. So when you spend a life refusing to feel anger, refusing to defend your own boundaries, your immune system can lose the thread too.

Sometimes it stops defending you. Sometimes, in autoimmune disease, it turns and attacks the body it was built to protect.

4) Saying no is not selfish. It might be survival.

The relentless caretakers, the ones who put everyone first and cannot register their own needs - become the sickest patients. The best prescription doesn't come from a doctor's notepad to a pharmaceutical outlet … it comes from learning to feel your own feelings, honor your own limits, and say no out loud. Not as an indulgence. As medicine.

Disease is never one single thing: hidden, chronic emotional stress is a real risk factor we've been trained to ignore, and tending to it is not weakness. It's part of healing.

RELAXING TO THE RHYTHM OF THE RAIN; Castle Rock-WA

Drinking my morning joy juice (pumpkin spice smells so nice!) & scrolling Blog Hops ☕️🤰💻🌐👭, I noticed on Lisa's Blog, that my sun rays coffee coaster had been featured on the Blog Hop she is co-host with:

Pumpkin Spice smells so nice!

MOD Sunny Sun Rays Coffee Coaster featured on Louisiana Lisa's Blog @ (https://athomewithlisajung.blogspot.com/2026/08/starextrafeature-83126.html)

September has dawned - and already, it's gone 🤦🏻‍♀️

Yesterday afternoon, we drove to Tenino-WA 🚘🗺️, to get my dental partial started - it's gonna be a process … which will eat into the time needed to get Beast Betsy maintained, and those snafu's are gonna keep us in WA longer than we had planned 📅🤨 But, it is what it is; and that's that.

TENINO & ATTILA~Self-Care 2026; Castle Rock-WA: https://roadgypsiesvalandholland.blogspot.com/2026/09/tenino-attilaself-care-2026-castle-rock.html

In the meanwhile - I'm going to savor a second pumpkin-infused indulgence ☕️ (holiday flavored coffees are not available in the southern states, so my flavored coffee, this morning, is the silver lining to the spendy snafu's keeping us hobbled in WA State); & get lost for about an hour ⏰, in the pages of my newest Read 📖🧠 while Scrub Jays screech to each other in the trees outside, & intermittent raindrops 💧 sprinkle the windows:

Coffee & Clive = leisurely enjoyment 😊

Story breakdown of 'The Tomb'; a Cussler-Fargo adventure.

Burial of Attila

Narrative laying the groundwork for the novel's adventure.

The Fargos jet off to Berlin, Germany from Grand Isle, Louisiana; the adventure begins there.

The Professor thinks he may have found Attila's burial site …

{{Attila the Hun’s tomb has not been definitively discovered; recent claims include a hoax in Hungary and a rich Hun warrior tomb in Romania that may belong to the Hunnic elite.

Historical Context

Attila the Hun (c. 406–453 CE), known as the “Scourge of God,” ruled a vast Hunnic empire across Central and Eastern Europe and was a formidable adversary of both the Western and Eastern Roman Empires. He died suddenly in 453 CE, reportedly on the night of his wedding to Ildico, and historical accounts suggest his burial was secretive, possibly involving rivers diverted and servants executed to conceal the location. Legends describe a triple coffin of iron, silver, and gold, but no archaeological evidence has confirmed these accounts.

Recent Claims

Hungary Hoax - No verified evidence supports this claim: In July 2026, reports circulated that construction workers in Budapest had uncovered Attila’s tomb beneath the Danube River, containing human remains, horse skeletons, and grave goods. However, this story was quickly debunked as a hoax. The cited historian did not exist, and the images used were from unrelated historical artifacts, including a Ming Dynasty mummy.

Romania Discovery - The find is significant for understanding Hunnic elite burials but does not provide definitive proof of Attila’s resting place: Separately, archaeologists in south-eastern Romania uncovered a richly furnished 5th-century tomb during motorway construction near Mizil. The tomb contained over 100 artifacts, including gold-plated weapons and jewelry, suggesting it belonged to a member of the Hun ruling class. While some speculate it could be linked to Attila, the ethnicity and identity of the buried warrior remain unconfirmed.

Ongoing Mystery: Despite centuries of searches in Hungary, Romania, and surrounding regions, Attila’s tomb remains one of history’s greatest unsolved mysteries. Modern technology, folklore, and historical texts continue to guide archaeologists, but no confirmed discovery has been made. The combination of legendary secrecy, landscape changes, and limited historical records makes locating the tomb extremely challenging.

~Various Info Sources}}

Just as the plot ✈️ was beginning to thicken 🧐 … Holland whisked me off, for a Day-out-of-House 👩‍❤️‍💋‍👨🚘: enjoying finger-licking chocolate frosted Bismarck's 🍩, by the river's edge ⛵️

When we returned home, we saw that a tiny house had been moved into a space, across form us:

A Tiny Home brought in this afternoon, & set up across from us.

Walking through the front door, Holland's cell rang with good news 📲😁! It appears that there was no need, after all, to have my regular dentist engaged in my partial process … a new appointment has been scheduled for Tenino's finish up, on the 23rd 🎯👏 THANK YOU, LORD, for opening that door ☝️🚪 Now, we can focus on funneling 💰 towards Betsy; and get that under way.

The predicted rain showed on schedule.

And that set the mood for a good, comforting, easy to prepare meal:

VAL'S AU GRATIN POTATOES W-HAMBURGER Recipe; Castle Rock-WA: (https://roadgypsiesvalandholland.blogspot.com/2026/09/vals-au-gratin-potatoes-w-hamburger.html)

After the kitchen was tidied & dishes were done - I relaxed with the rhythm of the rain, & started a new design:

MOD CROCHET LOOPY HAIR TIES Pattern; Castle Rock-WA: (https://roadgypsiesvalandholland.blogspot.com/2026/09/mod-crochet-loopy-hair-ties-pattern.html)