Moving Slow...builds strength

Last night I could barely walk...most likely I have plantar fasciitis.  Even though it's extremely painful.  I know it is also a less in listening.  As I'm laying in bed, not wanting to get out and step down..I started thinking. How I decide this injury to be will be what it becomes.  Just like cleaning.  Cleaning can be a chore, a practice, a struggle, a gift.  How I look at an object or activity gives me my own meaning.  What if this injury is a Divine gift?  What if it is catapults me forward in the right direction?  What if it is the answer to a prayer?

When I walk very slowly, take tiny steps, mindfully and with beautifully tall posture...my foot has some relief.  I can move.  While I'm moving slow in my own home, to the north of me, my beautiful sister...who just had her little boy Penrhyn, a couple weeks ago😊, is also moving slow.  A leg injury from giving birth.  There is no option for either of us but to move slow...and keep going forward.

In one of my favorite books, Born to Run, Christopher McDougal talks about a Japanese training style for long distance runners. They train first by learning to walk ultra slow.  I would guess this gives your body a wisdom of movement, of core strength, built not just by the big and powerful muscles but also by the tiny and essential micro muscles and fascia.  Of which I have probably overruled most of my life. Overruled and ignored so I can move fast, while my mind over thinks and my body presses on. 

Choosing to shift my thinking from being injured to a new form of training shifts my emotions.  This shift my seem insignificant.  1 degree in another direction changes everything.  The shift is enormous.  Instead of fear, frustration and despair, I'm instantly transported in to curious, learning and exploration.  I'm in training.

My injury is ripe with a real world metaphor.  The tiny muscles of our body...can be over powered for a while but not forever.  Imbalance happen and when imbalance happens, our body/communities/country will at some point adjust. When ignored,the re-alignment is painful and untimely.   There is a natural flow of the universe...to come back to balance. 

Yesterday on my way home from a run, I was busy texting and calling people... I was far from present.  I pride myself in being present and loving my runs and nature...but I ran past my body talking to me, She tried to get me to listen...I ignored her.  This is what I have to say for myself

I'm sorry, please forgive me

Thank you, I love you

I'm listening

This Hawaiian prayer can be used for anything.  Today it is for my foot, our country, my spirit and those in the world I have ignored.  I thank Christopher McDougall for sharing this ancient practice of training ultra slow, to remind me that slow and mindful is not moving backwards but a legitimate way of moving forward. Life, when done fully present, builds a balanced and healthy foundation of both the tiny muscles and the large ones.  

May your journey be kind and wise...even when moving slowly.

            Denise

Rebooting our Immune System

Good morning, It's early Sat morning as I writing you.  How are you doing this morning?  We are in some strange and stressful times.  How are you managing all this?  I've found I have days of feeling super confident and powerful which will be followed by a day of wondering and low energy.  I know this is normal, it is stress showing up.  We all have stress.  The stress level of our entire world has exponentially increased.

Yesterday I was reading one of my favorite books.  Born to Run- if you follow me, you know I'm a huge fan of journeys. exploration, nature, human nature and running... this book has it all in spades.  It's about modern day ultra athletes and an ancient running people the Tarahumara.  On page 37 they are talking about a group of Tarahumara who started living the modern life...with it came foods they had "rarely eaten - soda, chocolate, rice, sugar, butter, flower.  They developed a taste for starch and treats.....that was twenty years ago. "Now, there are no runners in Yerbabuena."  What I know for sure...Food is Medicine.  Food can also be a thief.  Poor food choices steal our health.

This passage struck a cord with me.  I've been giving myself more than normal treats, comfort foods, baked goods, chocolate, butter... rich foods.  My body doesn't work as well on these foods. My brain gets foggy.  My immune system isn't as powerful.  I know eating has a tremendous impact of my own vitality.  I've known this for years.  Just because we know something doesn't mean we always are perfect- hardly. 

 Nutrition and stress are directly linked.  Up your nutrition...your stress decreases...lower your nutrition...your stress will increase.

I run a pretty clean personal health ship because I like to feel good.  When I'm stressed, I up my self care...which includes nourishing foods. foods that reduce my own stress.  Lately I'm feeling signs of high stress... I'm more emotional, fuzzy brained, up's and downs in my energy, lowered decision making... that's my body, mind and spirit talking to me.  I'm listening...

I invite you to join me.  For the next two weeks, I'll be upping self care and lowering things I know drop my vitality, focus and immunity.  Two weeks isn't very long. It's doable.  I know from experience rebooting my vitality is priceless.- it is essential.  

Why I'm getting up at 5:30am during this quarantine

Why am I getting up at 5:30am, during this quarantine?

 Waking up early is like putting on my own oxygen mask.  You've heard the saying in the airline safety announcement... "put your oxygen mask on first".

 At first when we got asked to stay home, I went into speed drive.  Then I relaxed my normal schedule and started sleeping in.  But an interesting thing happened...my stress when up, my confidence went down. 

So I shifted my own plan.  I don't really like getting out of my nice warm bed any more than you do... but waking up early, drinking hot water and then going for a run or walk starts my day beautiful.  Since I returned to my early wake up and early morning nature... my anxiety and stress have dropped by at least 80%!  That's significant!!!!

What's the law of physics?  Things in motion tend to stay in motion...Things at rest tend to stay at rest?  It's the same for routines and rhythms.
           

Start off well...end well. 

 Start off muddled = end muddled

You may or may not need to wake up early, get am fresh air and keep a clean house... This works for me.  Find your own rhythm.  What works for you.  Maybe you do better with a great night time routine.  Listen to yourself.  Our actions have cause and effects.  This is especially when we are under stress.  The greater the stress the higher the need for better self care.

When I'm on vacation..I can sleep in and eat more junk..apparently but not during a world stress event.  Nope, now I need to wake up early, be at my best and put my oxygen mask on first...

Because the healthier, more confident, vibrant we are.. the better we will be at problem solving, resilience, compassion and supporting others.  This is true for all of us.  

My rules of thumb...

              When I wake up I get up and wash my face

               I go outside...listen, see beauty, smell the flowers and fresh air

               I reach out to others

               Tidy up my home

               Eat healthy...not crap.. drink water

               Relax before I go to sleep

I know it's hard out there.  We are all stressed.  Be kind to yourself.  Practice kind habits.

 I'm here for you!!  

                        Denise

Relax to go faster

If you want to run fast - relax.  If you want to run a marathon relax for a long time. Tension is constriction.  Constriction means you are not in flow.  Watch any professional athlete.  They are relaxed, focused, strong, powerful and most importantly at ease.

Below is a video of Usain Bolt- Professional sprinter, winning the 200 meter.  Pay close attention to what all the athletes do to minimize stress and tension.  They stay loose, move and most are even smiling.

Click here to watch Usain Bolt Run

Be like an athlete in December.  It's easy to get caught up in the year end, holiday hustle and bustle.  Treat yourself like an athlete.  If you can learn to relax in peak performance, December will not only flow but you will gain energy and have more power. You will run faster with less energy.

I used to run in college and high school- I was no Usain Bolt but I understood to run relaxed.  Some of my teammates ran tighter- and slower.  I always felt bad for them.  Not because they ran slower but because they worked twice as hard as I did.  This holiday season, notice when you tighten up.  Learn to relax on the run- you will go further, faster and with less energy. You might even find yourself smiling.
           Happy holidays to all,
                       Denise

Where cleaning is a game and mud puddles are for jumping in

Most people think because I clear clutter and owned a restoration cleaning company that I'm one of those super tidy, home always immaculate kind of gals....nope!  The thought does makes me smile though.

I don't care if you have dust bunnies or a full house. I do care if your eyes sparkle.  I care you live in a healthy space.  I care you are surrounded by that which gives you joy. I care that you feel loved and connected. I care there is space for you to thrive.  This is what I care about.

Perfect homes don't exist.  I love simple imperfect spaces.  I love homes that are unique, authentic, easy, effortless, funny, bright and full of fresh air.  I love families that love easily, love endlessly and love openly.

When I coach simplicity and de-cluttering,  I'm not looking for imperfections.  I'm looking for what gives you radiance and vibrancy.  I'm looking for those juicy parts of your life that need TLC.  I look to see you.  Sometimes we just need to clean off a bit of life's residue. The real you- your essence is always present.  The gift of what I do is to create space for you to breathe.

When I think of residue free living, I think of my niece.  At three years old, there isn't much life residue or clutter build up.  She thinks cleaning is a game, dandelions are beautiful and jumping in mud puddles fun.

wishing you inspired living, work and homes
                   Denise

         

Chasing happiness

I have a confession to make.  Last year, I thought I would learn to be happy.  I practiced happy.  I searched for happy. Funny thing is I was happier before I started trying to be happy.  I was already happy...until I tried to be happy...

 Science backs being happy.  When we are happy we are the opposite of chronically stressed.  We are all healthier, stronger and clearer.  We are more curious and creative.  We are more prosperous, gratefully and resilient.  We are everything we hope... and yet,,  Happiness isn't a thing.  Happiness is the end of a rainbow.  It's the pot of gold. 

Chasing happiness is like chasing a rainbow- hoping to capture the pot of gold.  But just like a rainbow happiness is elusive.  It moves, it shift and teases- I'm over here.

Happiness is not a destination it is a rainbow.  Can we be happy?  Absolutely, but happiness only comes in the present moment.  It is not a thing it is a state of being.  In a 24 hour period, we may have 10 moments of ease, 23 moments of gratitude, 15 moments of discouragement, 2 moments of joy, and one really powerful moment of fear which ends up taking over the rest of our day.

In one day there are 24 hours, 1,440 minutes and 86,400 seconds.  How long is a moment?

Our goal maybe should be to be present for as many of those moments as we can.  Isn't being present where the pot of gold really is?  It is the present of being alive.  When we are present we are connected.  We are alive.  We see the world.  We are in the world, not lost in yesterday, not wondering about the future and not chasing rainbows. 

What if in any day there are 18 moments that take your breathe away by their beauty?  Don't you want to be there?

Take a moment now...

Write what makes you happy.  Write for 10 minutes non stop, no editing, write continually.  Write about what make you happy.  Happiness is the awareness of what we love.  Discovering what we love.   Cultivating our passions, feeling gratitude and love.  Happiness is sitting with my dog Sally rubbing her soft brown and white speckled ears, seeing close her eyes and absorb.  Happiness isn't a thing, it is a moment.  When you feel happiness know that that moment is a gift.  We are not entitled to be happy.  Maybe our practice isn't to be happy but to cultivate beautiful moments and then be present to witness those moments.  Discover your moments.

A funny thing happened on the way to being happy... I forgot to be.  Practice the art of being and when you next see a rainbow pause and enjoy the moment.

Let go of being happy, be curious, be present and grateful and see if this elusive thing called happiness doesn't come visit.

        With love,
                  Denise

When going up hill take small steps

Hi all,
    This afternoon I went for a run.  I run because I love to run but I also run because it takes me where I want to go- on the roads and in life.

    This afternoon while I was running up a steep hill.  I remembered to shift my stride. When running up a steep hill take shorter strides, keep your head up and breathe!  Kind of like life right? 

When life is hard, take it one step at time, take smaller steps, keep moving forward, keep your head up and for heavens sakes ... Breathe!!

 Just a gentle reminder for days when life is a bit irksome.
               Denise

PS.  A nap never hurts either!!

Sprouting Habits

 This morning I was once again out running and pondering life.  You probably know by now that I love to run.  Most of my moments of brilliance and inspiration show up when my mind shuts off - usually around mile 3.

Today, among other things, I was thinking about seeds, habits, spaciousness, the growth cycle of a plant, my stride and how good it felt to run in the rain.  As I ran, I got one of those awesome light bulb moments.

Habits and resolutions are like seeds.  You can't force a habit any more than you can force a tree from a seed- it takes time.  According to Tom Corley in his book on habits, most habits take between 18 and 257 days to be formed.  The difference in time being the complexity of the habit and how consist you are in getting it integrated in your life.

Here is the light bulb moment...drum roll please...  In January, we are only sprouting seeds.  We may not even see the dirt move until it spouts later in the year.  But...and this is crucial... just because we don't see any life altering change, doesn't not mean there isn't an extraordinary change happening... The seed is trying to sprout!!  January is when we are preparing our dreams and seeds to sprout.  We may not see anything but nothing, absolutely nothing, will grow without a beginning.

By February, and this is when many resolutions and hopeful habits get lost in the shuffle of life.  By February, if we stop caring for these itty bitty, very fragile seeds they will wilt and die.  Come next December, instead of enjoying the harvest from potential seeds we will sadly remember our hopes and dreams for the year.

Idea!  Write down your desired habit or resolution.  Get a picture of a seeding.  Combine the two and put them in a spot you will see daily.  Anytime you start getting board, discouraged or sidetracked, think of the tiny little seed/habit beginning to sprout and trying to make its way out of the soil.  Think how sad and disappointed the little guy would be if you just up and walked away from him.

Wishing you happy seedlings and rich soil,
           Denise

A few of your favorite things

This week, Julie Andrew songs seem to be popping into my head.  Last blog it was
supercalifragilisticexpialidocious from the movie Mary Poppins.  This week it seems to be, "A few of my favorite things" from the Sound of Music. 

What do you love? What makes your heart smile?  What makes you breathe deeply? When are you at your most creative?  How do you want this year to feel? 

 Make a list of your favorite things.  Along the year, when you need a boost you will have your own go to guide.

 Do you know what your favorite things are? 

Need a little inspiration?

Click here to watch A Few of My Favorite Things by Julie Andrews 

Here are a few of my own favorite things...

   Apparently, songs from Mary Poppins and the Sound of Music...

   Curling up in a big blanket, having something hot to drink and reading just for fun

   Running in the woods- this includes 2 of my favorite things - running and nature

   Having an idea, inspiration a light bulb moment pop into my day

   Creating a dish.  Something healthy, interesting with no expectation only curiosity 

   Free time, 15 minutes to a full day set aside for doing whatever my heart wants

   Coming home to Sally- our flop eared smiler (picture below)

            Nobody greets as joyfully as Sally.

            She grins, wags her tail and turns herself inside out
    Moss on trees in the winter- it looks like little coats

    Walking with my hubby and having him put his hand on my back- just to say hello
     

Wishing you all an inspired new year, filled with your favorite things, places and people!

      Denise

What to say when you don't know what to say... you might be surprised at the answer

I've just returned from a very chilly run.  Have you ever noticed how your brain runs free and light when running or doing anything with a consistent and mindless rhythm?  Running has always been my go to place to find ideas...

That said, while running today I was once again granted a moment of inspiration.  What to say when you don't know what to say...

We all get stuck in ruts, create habits and end up doing the same thing over and over again, even if it does absolutely nothing for us.  When working with clients, I hear the same thing over and over again: I don't know!! This repeated "I don't know answer" It isn't really very helpful but sometimes there really isn't an answer.

Today, half way through my run it came to me... Mary Poppins!  Yup, Mary Poppins.  I watched Mary Poppins a couple weeks ago, hadn't seen it in years.  I smiled all the way through- all 3 hours of the movie.

In the movie, do you remember the end when the dad is about to lose his job and he remembers what Mary Poppins told him?

   When you don't know what to say... say...

      "Supercalifragilisticexpialidocious"

And that was my idea today!  It sounds ridiculous, I know it does and yet I have a hunch it would be incredibly helpful.  When we don't know what to do, we get stressed. When we are stressed, we are not as creative, intelligent, flexible, healthy or happy.   But when we are happy we are a much brighter version of ourselves. Oddly enough, I'm pretty sure I could back this running theory up with solid science.

By saying supercalifragilisticexpialidocious we are creating new brain pathways and being silly.  By being silly, we relax and lighten up.  It gives us the freedom of not knowing everything.  As if anyone has all the answers anyway, somehow as adults we think we should.  But of course we don't.

The next time you don't know the answer just say "supercalifragilisticexpialidocious"  and see what happens.

If you need a refresher here is the link with Julie Andrews and Dick Van Dike.
         Click here to transport yourself back to being a kid without all the answers

Wishing you all a light hearted, inspired and care free 2017,  From the looks of my first post, this year is going to be a very interesting!!
           Denise


  
             

  

Running in the rain is not so bad

OK, is it just me or does something change in your perspective once you are actually out in the rain?  Tonight, I went for a run with Sally our flop eared smiler (dog).  It took a while before we got out the door because it was raining outside! Oh-no, not rain, I might melt.  Finally, the skies cleared out a bit and we took a chance and headed out the door. 

Sometime during the run, it started raining again.  Funny thing is, I didn't even notice it started and when I did I only felt refreshed by the rain!  How crazy is that shift in perspective? My expectations of a little water were keeping me from something I love and that refreshes me!! 

I know next time it rains I will probably pause for clearer skies but maybe next time my pause will be slight and my run long! 

Wishing you clear skies and refreshing rain,

        Denise

'If you do not express your own original ideas,

    if you do not listen to your own being,

      you will have betrayed yourself"

                                     Rollo May

The right kind of LSD is the best kind of drug

The first time I did LSD was in junior high school. Before you panic or get all excited, let me explain. In 7th grade I joined the cross country team. LSD was assigned by my coach Max Mar, as our workout for the day. LSD means: Long Slow Distance:)

Long Slow Distance is the best drug ever. When you go for a long walk or run at some point your brain is most definitely altered. Last night, I was once again reminded of the powers of LSD. Sally, our flop eared smiler and I went out for our normal walk but then we just kept going, turning it into a LSD evening. As usually, I start most LSD sessions with my brain merrily chattering along. But after a few miles, usually 3-4, something kicks in and my brain slows down to match the easy pace of LSD.

Long Slow Distance puts me a kind of meditative state of mind. The rhythm of walking, breathing and moving over long distances collectively relax my entire nervous system. My posture becomes strong, the worries of the day fade away and I come back to the present moment. I start noticing the details of each step and my brain lets go.

I have never done the drug form of LSD and have no intentions of ever even considering it. Why would I when I have my own form? This form of meditation, Long, Slow Distance, is not only good for your brain but you get in great shape while you unwind.

As always, wishing you a happy and residue free day
Denise Frakes

Running with Scissors and eating Chia Seeds

Dallas wants to name our next dog "Scissors". He will then be able to say " Denise is out running with scissors"! Running with scissors is kind of how I feel about my running. Over the past 20 plus years, my running has been a bit irksome. I have a calf muscle that has given me fits, it randomly cuts my runs short. Still, I never give up because not running would be an unknown thought in my head- it doesn't exist.

The sun is out and I'm running again. Last year when I walked 60 miles for the Susan G Komen 3 day, I learned the better my posture the healthier my body was. I even ran/walked the Seattle 1/2 marathon last fall -with no calf trouble at all! The lessons I learned while walking, I'm taking to running: good posture, effortless movement and body awareness. (I find if I keep my legs under my hips it takes the pressure off my calf!!)

Besides my form, I'm building strength and eating some new foods. Still, just like running with scissors-paying close attention when moving and eating is essential for good health.

This morning, we ate Chia Fresca. I first learned about this recipe from the book: Born to Run. It is made from Chia Seeds. Apparently, Chia seeds was a food used for endurance and health by the Tarahumara - the running people of Mexico. Some of it's many health benefits are: endurance and healthy energy, balance blood sugar, add fiber and nutrients!

The actual recipe I used was:

Chia Fresca
1 cup spring or filtered water
1 tablespoon chia seeds
2 teaspoons fresh lemon or lime juice
2 teaspoons agave nectar or honey

Whisk the chia seeds into the water and allow them to soak for 10-15 minutes. Stir in the lemon or lime juice and agave and whisk well. Drink Immediately. Makes 1 serving
This recipe comes from The Huffinton Post. Christina Pirello's wrote a blog called Change your life with Chia.

Will my healthy running posture and new food make my running as good as ice cream? Only time will tell, but the chia seeds were yummy and I love to run. It is so worth the risk of running with scissors!

Wishing you all a happy and healthy summer!
Denise

Seattle 1/2 was a blast!

Is it possible to smile for 13.1 miles? Yes, it is! A few years ago, I thought about running the Whidbey Island 1/2 marathon. At the last minute, I pulled out. My calf was giving me fits and the thought of walking or trying to jog 13 miles seems too big an obstacle. Funny how your perspective can change. After walking the 60 mile 3 day walk, 13 miles is just a stroll in the park. Talk about a 360 in thought.

.

Not only was I able to complete the 1/2 marathon, I ran at least half and smiled all the way. Since I only entered the night before, my running preparation was pretty meager, I hadn't even been on many long walks. What prepared me for going 13 miles was a new perspective plus the excitement of a new discovery.

.

On race day 17,000 people laced up their shoes. I didn't run for time or for any other reason but just to have fun. And fun I had. I stopped to take pictures, I visited with fellow runners, I waited 15 minutes outside a port a potty, I walked, jogged and smiled. I believe, if you are having fun, whatever you are doing is a whole lot easier.

.

Will I do it again? You bet!! Plus, the post run care was amazing. Hot chicken and rice soup, chiropractic care, acupuncture, protein drinks, a finishers metal, fun, fun, fun!!

.

Wishing you all happy walking, running and smiling!

Denise Frakes

Blue Sky Services

Where the sun always shines!!

The Seattle 1/2 marathon surprise entry

After a series of events, Sunday I will be walking/running the Seattle 1/2 marathon. I decided today to go ahead and enter. With only one day of official training, there wont be much running. After the 60 mile walk, I feel pretty good about walking the 13.1 miles.
.
Apparently, there will be 14 thousand other runner-walkers doing the 1/2 and full marathon. 14 thousand- this will be very interesting. I'm not sure I'm that excited about going through the tunnel-I'll probably jog that part.
.
Hope you all had a happy Thanksgiving.

Denise

Smiling at what comes your way

Tonight I went out for a run. My left leg tied up and I ended up walking. Sally-my flop eared smiler-walked right along with me. I guess I would have preferred running but some days you get what you get. My Aunt Velma is great about making the most of whatever life brings her. I remember her mom, my great grandma Biddle, sitting at our kitchen table shucking peas. She was just happy. I don't know if she loved peas as much as she found a way to love whatever she was doing.

I can take a lesson from my wise family. I couldn't run today, but the night was absolutely beautiful. I realize I'm incredibly lucky to be able to walk and to live in a place where I am safe and free to do just that. Maybe tomorrow I will be back running. If so then great, if not well I hope I have the wisdom to enjoy whatever the run or walk brings.

Wishing you the freedom to enjoy whatever the day brings,
Denise

Dont panic when running up a hill

This is Oscar and he looks like I feel today. Not so much the chunky part but the wiped out part. The last few weeks have been a whirlwind. Lots of traveling, walking 38 miles- over 3 days, committing to raising $2,300.00, plus I gave a talk to the NWIDS last Tuesday night.

.

Today I'm just a little tired. Nothing a good night sleep and a day in the office to catch up wont fix but still when you are tired the path ahead of you seems a little more daunting than when you are rested.

.

Here is my philosophy: When you are running up a hill, do not decide how far you are going to run. When the run is a struggle, your perspective will be too near sighted. Today, I'm running up hill. I will not panic about my fund raising efforts or my ability to walk 60 miles while camping at night. Instead, I'm going to write about my feeling and share the experience of a this walk for a cure. Later today, I'm going to go eat dinner with Dallas and some great friends.

.

I can always panic tomorrow, but today I'll just put one foot in front of the other and get to bed early!!

.

Wishing you all a good nights sleep!

Denise

A 3 year journey changed my life

It's 6:08 on Friday night. Most of my day was spent on the computer or phone. By the end of my work day I was tired and stiff. My husband called on his way home asked if I was taking the dogs for a run. I mumbled something about 6 out of 7 days a week was plenty and I thought I would take the night off. Dallas due to his 19 years of wisdom, as my husband, suggested I should take the dogs for thier walk. Oh, did I mention it is pouring rain outside???

We, me and the dogs, just got back from a wet, refreshing and fast run in the rain. It was amazing! I feel like a new person. Years ago I was having some trying times with my health. One day I told my sister I was going to walk/run at least 15 minutes everyday for a year.

I ended up doing this daily routine for over 3 years never missing a day. Occasionally, I would have to hop out of bed and walk in place for 15 minutes because I forgot, but most days I went outside.

I ran/walked in the rain, the dark, the cold, the windy, the sunny, the heat, if I was sick, tired or lazy- it didn't matter I did it everday.

During this 3 year plus time I not only regained my health but I found how important it was to my health, happiness and awareness of the seasons. It was the most valuable 3 years of my life- it was life altering. Somedays, I just walked, some I ran, some I did both. I only had to do it for 15 minutes, most days I did more. Being outside, in the fresh air, does something beneficial to you, you just can't measure.

Tonight, I remembered some of those lessons, plus the feeling of freedom and pure joy from running wildly in the pouring rain.

The residue of my computer and office work is long gone, I feel great and both dogs are very happy this evening!

Happy running,
Denise