Coming out of our COVID cocoons

  We are richer with poetry, kindred spirits and traveling partners.  Trying to be perfect, is not as much fun as a gritty, imperfect and quirky authentic soul.  When she stepped out of her own shadow...delightful friends appeared.  It's time to start moving out of our COVID cocoons to discover who we have transformed into over the last year plus!

                        Denise... Happy traveling my friends.

What Happens

What happens when your soul

Begins to awaken

Your eyes and your heart

And the cells of your body

To the great journey of Love?

First there is wonderful laughter

And probably precious tears

And a hundred sweet promises

And those hectic vows

No one can ever keep.

But still the Beloved is delighted and amused

That you try to be a saint.

What happens when your soul begins to awake in this world

To your deep need to love and to serve Life?

O, the Beloved Will send you

Wonderful and Wild companions!

   Hafiz

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

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

Hope from 1869 & 2020

A poem by an Irish woman after the plague devastated Ireland in 1869

And the people stayed home.

And read books,

and listened,

and rested,

and exercised,

and made art,

and played games,

and learned new ways of being,

   and were still.

And listened more deeply.

Some meditated,

some prayed,

some danced.

Some met their shadows.

And the people began to think differently.

And the people healed.

And, in the absence of people

   Living in ignorant, dangerous, mindless and heartless ways,

the earth began to heal.

And when the danger passed,

and the people joined together again,

they grieved their losses,

and made new choices,

and dreamed new images,

and created new ways to live and heal the earth fully, as they had been healed.

                                            Kathleen O’Meara or Irene Vella

Originally, I believed this poem to have been written in 1869.  Later my friend who sent this to me, corrected her earlier post. She discovered this poem was a current poem written by an Italian journalist Irene Vella and translated by Kathleen O’Meara.

I want to give credit where credit is warranted…  And yet, when I thought this poem was written by a woman in 1869, I felt such an uplifted vision, a feeling of renewal after winter.  So, as you read this poem…pretend these words were written from a wise soul who came through a similar storm. Because it was and because eventually this storm too will pass.  We will come back out and we will be changed.  How we change will be up to us.

One of my favorite quotes ever is:
   “Never fear the storm, that’s where all the energy is.”
                          Unknown

Be well, be safe, be kind
     from my home to yours,
                  Denise

A little less wobbling please...

When walking, just walk. When sitting, just sit. But above all don’t wobble!  Lin Chi

How much do we wobble? 

 Instead of being present, how much of our lives is spent in wobbling mode... trying to do 2-3-4 things at once?  Have you been to a coffee shop lately?  How many of us are sitting with someone...but looking at our cell phones?  How long do we hold focus on a project before we are interrupted...the phone rings, a text or pop up appears, we get hungry?....
We loose our focus...we start wobbling.

If we want to un-stress our lives and be who we are capable of being … become present... an undistracted version of ourselves.  Imagine showing up everyday...fully us.  Not wobbling, but clear, present and engaged.  

listening, tasting, seeing, smelling, feeling... present...

Who could we all become and what are we cable of doing by just reducing distractions and limiting our wobbling?  

When we are going to write...we write

When we do the dishes... we do the dishes

When we watch tv...we watch tv

When we listen...we listen

When we walk... we walk

When we drive... we drive

What a novel idea right?  It is stupidly simple...and yet

Why are we a society of distracted souls?  

More importantly... how do we want to show up in this world?

The truth is, when we are fully ourselves, nourished, happy and healthy, we make the world a better place.  We show up. 

It's usually in the removal that we find true selves... not in the addition of.  Practicing the art of subtraction makes room for our lives to breath and then to flourish.  A life that flourishes has a way of spreading beyond ourselves.  Like the internet, we are a web of connections.  Imagine if all our connectors we clean, happy and healthy working together.  Presently

A morning thought

   from my desk 

       during my own quiet time

un-wobbled space

Denise Frakes...wobbler, runner, writer.....

       

Beauty is a state of being

We don't buy beauty.  Beauty is a state of being.  True beauty is found in the moments.  It catches our breath and expands our heart.

 I remember stripping coatings off slate floors.  A plastic, shiny, muddled coating covering up.  When we  removed the coating, I was amazed time and time again how the real beauty became visible.  It wasn't something to be added but something to be removed.  The essence of the stone of was there all along.

When I looked at those floors, when Dallas looked, what we started seeing was the texture, the colors, the lines, the art.  We saw images and even fossils of plants imbedded in those slate floors.  The idea of covering up the true authentic beauty of something naturally created millions of years ago seemed wrong. It was such a waste.

To be able to see beauty is a practice in seeing.  Shiny and enhanced beauty is easy to spot- but that kind of beauty can be washed off, or stripped off.  The kind of beauty I'm talking about is awareness of a deep beauty.  I see it in winter, when the leaves are gone.  The trees become works of art.  I saw this beauty when I would travel to see my family in Holyoke Colorado.   Driving in plains of Colorado, miles and miles of sage brush, rolling hills and open space, my heart would expand. -literally- I could feel it.  So can my mom.

I can see this beauty in myself when I wake up, all ruffled and messy from sleep.  Or come in from a run or walk in the woods.  Nothing fancy- just happy.  I see this beauty in acts of kindness, creative ideas, play.  I saw it in the my friend as we walked in the woods this morning.  I even see it in myself.

Just a moment in time...this morning

To me beauty is a practice.  If you want to be beautiful.  Learn to see beauty, to feel beauty, to give beauty.  To be present, nourished and at ease.  To eat foods that nourish your skin, your cells, your digestive system and your soul.  To sleep deeply and richly.  To smile for the pure joy of smiling and as a practice of smiling.

If you like wearing make up and it gives you joy, it is part of your creative essence that's beautiful too.  When you wash off your make up, your creative expression, and look in the mirror, smile at the radiant being looking back at you.  Like the naked slate floors...this is where the true beauty lives.

 Early morning walk in the woods, this is a great place to find true beauty!!

 

The Practice of Smiling as a Meditation

The practice of smiling as a meditation is one of the most profound and flexible meditations you will ever find.  By thoughtfully taking time to smile, no matter the weather, day's events or season, you will not only relax your nervous system and up your resiliency but you also become present.

The Practice of Smiling as a Meditation

   by Thich Nhat Hahn from Be Free Where you are

  "Smiling is a practice.  There are over 300 muscles in your face.

When you are angry or fearful, these muscles tense up.

The tension in these muscles creates a feeling of hardness.

If you know how to breathe and produce a smile however, the tension will disappear."

"Make smiling an exercise."

"There are times when your joy produces a smile.

There are also times when a smile causes relaxation, calm and joyu.

I do not wait until there is joy in me to smile:  Joy will come later

Sometimes when I am along in my room in the dark, 

 I practice smiling to myself.

I do this to be kind to myself, to take good care of myself, to love myself.

I know that if I cannot take care of myself, I cannot take care of anyone else."

"Being compassionate to yourself is a very important practice.  

When you are tired, angry or in despair,

you should know hoe to take care of your tiredness, your anger and your despair.

That is why we practice smiling, mindful walking, breathing and mindful eating."

To create smiling as a practice, I recommend incorporating this smiling practice into an already established habit.  Something you do everyday- rain or shine: washing your face, cooking dinner, exercising, driving, right before you go to sleep and when you wake up.  By connecting this new baby practice with a current habit you are using what is called a trigger habit.  When you connect a new habit with an existing habit it ups its chances of becoming a habit exponentially.

Just a FYI, there are days this practice comes easy and there are times it is a deep practice.                     Be kind, consistent and persistent - the benefits are huge!!

Happy travels,
      Denise
                                         Life Coach and Speaker for home and health

Thanksgiving day celebration for busy families

 Thanksgiving comes early at our house- we call it fake turkey day.  The second Saturday of November is our big day.  Three 8 foot folding tables and one ping pong table transform our living, kitchen into a giant eating space. Last Saturday, November 10th, we celebrated with 28 two legged family members and 2 four legged.

Since this holiday is still fresh in my thoughts, I thought I would reflect a bit and share those 20-20 hindsight tips to you

Reflecting on Thanksgiving a week later...

     Naps are beneficial no matter how old you are
     Go outside, walk or run around the neighborhood before company arrives
              Breathe! enjoy nature, look for beauty, get out of your own brain

     Welcoming your guest with warmth and happiness is better than a perfect house!
     Pre cooking the turkey and deboning it the day before turkey day is a huge de-stressor

             I would rather spend time chatting than messing with a turkey when I'm tired

     Having 28 people coming to your house is highly motivating to do extra cleaning and organizing

             ride this wave and get things done... hint: look at your home as if you are a guess

     Sharing the cooking around: Many hands make quick and easy work

     Eat dessert first, finish with tea and light foods

     Take a walk after dinner- it helps you unwind and improves your digestion

     

     A good nap, fresh air and light eating the next day is priceless!

And finally, consider scheduling your holidays on offbeat days.  More people can join you, there is less stress and more freedom in your celebrations.  We started this early tradition to help our family who was in retail. We continue it because it is brilliant!!!

From our home to yours- Happy Thanksgiving,

             Denise

            

Running on auto pilot? Look at your habits.

This morning I woke up, the birds were singing, my house was still asleep.  Well, except for Penny kitty who was trying to convince me she needed a snack before breakfast. She lives for food- funny girl.
I grabbed my running shoes, camera and out I went.  I do this sometimes but not as much as my mind, body and spirit would like.  Why is that?  Why do we spend time on things that don't give us energy instead of things that do?  What do we fill our days with and why?

According to Tom Corley in his book Change your habits, change your life.  "An average of 40 percent of all daily human activities are habits... Habits include both physical and mental behaviors.  These daily habits unconsciously control our lives... the blueprint of our life and the lives of our children are determined by daily habits.  That's how important habits are.  If you want to change your life you must change your daily habits."

40% of our days are on auto pilot! No wonder!  Our habits could be anything: What we eat,  how we handle stress, if we exercise, how we clean our houses, and even how and if you play...  the list is long and rich.

Do you/we even know what our habits are?  It is unlikely, most of our habits are unconscious actions- habitual actions.  Tom goes on to say most of our habits are formed when we are kids.  Our habit are our normal- our family normal.

Habits are what makes us drive the same route everyday- they save our brain work and conserve our brain's fuel for more important things.  Fortunately and unfortunately once an action is a habit we have to deliberately, consciously and persistently take another action in order to shift a habit.  

This is why goals are so important.  They give our brains a place to set our sites on and then create intentional actions to create a path to get there.  If we are persistent, consistent and wise in our goal actions these actions will become habits that will keep us on our desired paths.

What does that have to do with me getting out of bed and putting my shoes on? What does it have to do with time clutter? This morning I walked and I pondered my own habits and wondered do they serve or deplete? By going off road this morning, I took a step towards shifting a habit.  A new way of moving, it felt good.

There are times in our lives when being on auto pilot saves our sanity.  Putting one foot in front of the other and letting our habits, chores and daily requirements give us a familiar rhythm and direction when it is too painful or exhausting to think.  

  And yet there are times, like this morning when you have the energy and desire to go off road and explore your life on a new path.  Letting that spark of curiosity override your habit of normal.  This is where we differ from robots, we become fully present and alive.  Engaged.  This is the space you'll want to cultivate.

If you need to be on auto pilot right now, then put one foot in front of the other, breathe and keep moving.  But if you are wishing for another path.  Go off road today.  Chart a new path.  Put your spirit in 4 wheel drive and hit the gas.  Set a vision and go.

Wishing you happy, inspired and nourished habits

    Denise Frakes

        Coach for you and your home

A few of my favorite things:
    Tom's book on habits is a eye opener.  If you would like to read it- click here to go directly to Amazon and order Change your habits, change your life by Tom Corley.  Thanks for supporting my writing and inspired thoughts.  Life is too short to let our unconscious habits run the show.

Try This:  Pay attention to how you spend your time.  How do you feel?  What are you craving?  Time to play, sunshine, writing, naps?  Best place to start is in curiosity. Want to change your life?  Change your habits.

Are your New Year resolutions starting to fade?

What do you love so deeply that you would be willing to dedicate 1000 days toward its growth? 

About this time of the year our New Year's resolutions start losing their zest.  If we aren't careful by next December they will become a regret.

Life gets cluttered.  Before we know it, the quiet clarity we felt in January gets blurry from the bright lights and endless requests of life.

Take a minute to be quiet- very still.  Go back to the vision you had when you passionately wanted to create change in your life.  How did you feel?  Do you still want that change?  How will you feel next December if it doesn't happen?

Are you still hungry for that vision to become a reality? If the answer is yes....

1.  Look at your goal- break it into bite sized pieces, next steps to take.  Work in two week segments on your bite sized pieces.  Always be moving on the next step.

2.  Get an accountability buddy or hire a coach to support you and help keep you focused, excited and moving forward.

3.  Make sure your goals are clear. Work on one goal at a time.  It is better to master one life changing goal than to chase 100 chickens around the barnyard.

4.  Goals are like baby plants.  They need extra TLC until they have deep roots.

As always I wish you happy and joyful travels on your path.  If you find you need a walking friend to keep you moving forward... give me a call.  253-815-0446

Allert: Tight pants are detrimental to your happiness

I just got off the phone with a friend, she was having a bad day.  In our conversation, beyond the rough circumstances she is facing was a little tidbit about her wearing tight pants!  Bingo!

The other day I also wore tight pants so I know what I'm talking about.  You know, pants that cut you in the middle, constrict movement and make you feel fat!

Feel fat is the key word here.  Because I remember in high school I was tiny, a size one, no bigger than a pencil, athletic and fit...until I wore tight pants then I was none of those things.  And even though I knew, believed, and could see that I was not fat, when I wore pants that were too tight, I felt edgy, constricted, irritable, fat, frustrated and discouraged.  Nothing has changed. 

Today, I'm in pretty good shape but you put a tight pair of pants on me, watch out.  During the day, I'm 100% more likely to snip, growl and snort.  I will beat myself up for not being in better shape, review my diet and lifestyle over the past months and vow to eat better and run more. In reality, I  will more likely eat comfort food trying to sooth my jagged nerves.

As a bonus, tight pants put pressure on our backs, tighten up our hips causing an imbalance in our hips, weird out walking stride, constrict our breath and if that wasn't enough are prone to cause lower back pain.  Ha!

The solution... under no circumstance should you wear tight pants.  Take them off, put on pants that create flow, ease, and a sense of movement.  Wearing tight pants to remind yourself or encourage yourself to lose weight will backfire! 

When you are stressed you are not as happy, healthy, creative, prosperous, or resilient.  Tight pants cause stress!

We are going to have days that are less than stellar...do not compound it by sabotaging your health and happiness with tight pants.

OK, I'm done with my soap box moment.  No More Tight Pants... and you will instantly improve your days!
            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!!

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

When walking: Look both ways!

When out walking, strolling or running make eye contact before crossing a street. This is my message for the day. Do not cross the street before making eye contact with the drivers!!

As a walker you have the right away. As a human being you are at a distinct disadvantage in weight and protection. You may be right, but if a car hits you, you will not win this fight.

Drivers are focused on the road, sometimes they are not even doing that. As I walk-jog-woggle... I have seen so many drivers texting, chatting on cell phones or just rushing and not even seeing me or other pedestrians.

I love the cross walks, stop signs and traffic lights but I do not trust drivers, until we make eye contact. Over the past 20 years, I have learned to trust my instincts and wait for the all clear!

Saturday my girlfriend and I walked around Federal Way for 5.5 hours. The day was absolutely gorgeous. Autumn colors spectacular and we were incredibly lucky with sunny skies- thank heavens!! During this beautiful walk we also had multiple close calls with traffic.

When we walk around town, we cross streets- lots of streets. During our walk we passed walkers, joggers, families, dogs, cars, bikes, motorcycles etc. It's easy to get lulled into a false sense of safety. Never loose respect for traffic when crossing the street. In one day, there were at least three times we would have been in trouble if we had walked before checking the drivers!!!

Incidentally, I was also reminded to pick up my feet as I walk. On our Saturday travel, I tripped on a slight sidewalk bump. I ducked and rolled. My knee is free of skin, my ego slightly bruised and my body feels kind of irksome but all in all I was very lucky! Thankfully, I had band aids in my fanny pack. After checking for broken bones and blood we stuck some band aides on my knee and walked another 6 miles. (My tuck and roll must have been an act of God, I'm not known for my smooth tumbling skills: )

Trust me, in car or sidewalk accidents, it only takes a second for a hard knock. Pay attention to what you are doing and do not cross a cross walk or street before carefully checking traffic. When in doubt wait until all is clear.

In case you are wonder why in the world I was walking for 5.5 hours, I have a great reason. My girlfriend and cancer survivor is training to walk the San Diego 60 mile 3 day walk for a cure. She is incredible and I walk with her to help her train and support her mission. She would probably walk with or without me but walking and training with a partner is so much more fun. I support her completely and want to make sure our training is safe and healthy.

Wishing you a happy and safe journey
Denise

Crazy like a fox

Posture, posture, posture those words were said over and over this morning. Once again I find myself walking long distances. My girlfriend is walking the San Diego Susan G Komen 3-Day walk. In less than one month, she will be walking 60 miles. I'm not doing this walk, but I'm helping her train, we are a training team.

To some, walking 18 miles or 60 miles is a drop in the bucket of extreme distances. Last year, I visited with a window washer who was going to be traveling with his wife and 18 year old son 80 miles- over mountains -while camping. In the book Born to Run, the ultra runners run races of 50 -135 miles in one day. Others, I have visited with think an 18 mile walk borders on the crazy side of life.

What do I think about an 18 mile walk? I think we were are made for this kind of distance and I also think you have to be a bit nuts to do go this distance. Consider this morning: 7:00 am, it is pitch dark and raining. Oh-yeah crazy is dancing around the conversations. Later in the morning, the sky's were dry, the leaves of autumn spectacular, us walkers were walking admiring and chatting away. Crazy would be stitting it out.

As we walk we talk about everything and sometimes nothing. the most common word said is posture. We have found the better our posture the less fatigue felt. Keeping our hips under our shoulders. Walking not leaning forward but with our core muscles. Tonight, I do feel a bit tired. Tomorrow morning we will be back out walking/training for her walk. Sunday night I'll sleep sound and hard. I am surprised in walking, the more I walk the stronger, healthier and happier I get. I think my girlfriend feels the same.

As we walk, we see houses decorated for Halloween, we see orange/red/yellow/iridescent leaves on trees. As we walk, we build deep bonds of friendship and kinship. As we walk, we get to go on micro road trips seeing a step by step view of the northwest. Walking is a gift. Getting wet is part of life.

As always, wishing you a healthy and happy life,
Denise

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

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.

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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.

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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.

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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!!

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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.
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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.
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Hope you all had a happy Thanksgiving.

Denise

Breathing 35 pounds of air a day!!!!

"On average you breathe about 24,000 times per day, moving about 10,000 gallons (or 35 pounds) of air in and out of your lungs. This is roughly equivalent to six time the weight of your daily food intake."
Bastyr University
Quote from Change your breath change your life
Upcoming class handout

Wow, that is a whole lot of breathing. Who knew?? I have always thought breath was most essential to our health because of where it falls as a priority of life. You can go about a month with no food, a few days with no water but how long can you go without breathing? See what I mean?

Recently, when I did the Susan G Komen, 60 mile walk, breathing was essential to my stamina, health and strength. Whenever, I want to relax I do deep breathing. In Kundalini yoga, my instructor teaches breathing techniques all the time. Of course, breathing is free, maybe that is why so much more time is focused on food or drinks. I don't know, but I think breathing is a fun study.

Bastyr University is having a continuing education class on November 20 from 9-5. It is open to the general public and the cost is $85.00/ person. I guess this isn't' free but probably worth attending, I'm currently considering it. If you are interested check out their web site at: www.bastyr.edu

Happy breathing,
Denise
Blue Sky Services

A micro road trip

Back walking today. This morning I woke to a down pour of rain. I was going for a 10 mile walk no matter the weather. A friend and I met to go for a walking road trip.
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I love road trips. Adventures in traveling. During my training for the 60 mile walk I discovered the micro road trip. Where my road trip consists mainly of a road and my feet. Car is optional. Today, I used it to get to my friends house. It is not the road trip, but only transportation to my road trip.
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Walking 10 miles takes around 2.5 hours, plus an hour for side trips and bathroom stops. Today my road trip was filled with drop dead beautiful autumn colors, an impromptu shopping spree, a delicious lunch and in the last mile, sheets of rain. Lots of chatting, laughing, looking and reminders to keep good posture. I found a pair of sunglasses.
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When budgets and time are tight, look for the micro road trip. Getting into shape, exploring the sound and finding adventures in your own back yard. Love it!

Happy travels,
Denise