Archive for April, 2009

CHRONIC FATIGUE – EXERCISE MINDSET

Continuing on from my last blog on exercise, one of the biggest battles I had to face with chronic fatigue was not in my physical body, but in my mind. You develop this energy-poverty mindset. Have you heard of the poverty mindset that low income earners can get stuck in? This is the same idea, but the poverty arises from a lack of energy rather than a lack of money. You get to know that you don’t have enough energy. You start to try and hoard it, to conserve it, to retain it in case you need it. It’s a dreadful feeling to hit that physical wall – to totally run out of energy before you’ve run out of day, to have nothing with which you can keep going to do the things you need to do (eg care for the family). So you begin to try and live within the constraints of the small amount of energy you have. You don’t want to do too much in case you over-step the mark. If you do a bit more, you are fearful of what the consequences will be. Will you be so sore the next day that you regret it? If you do too much today, will you be unable to do anything tomorrow? Do you see what I mean?

As I began to recover, I found myself unwilling to stretch myself, to try new things, to achieve more. What helped me greatly was to set a goal and work (very gradually) towards achieving that goal. For example, my first goal in 2007 was to do the Great Bike Ride, a 53 km trip around the Swan River from Perth to Fremantle and back to Perth. I had done a bit of bike riding over the years, but my maximum was about 15 kilometres. To think of riding 53 kilometres was a big thing for me. But I got a riding buddy and I started off at the 15 kilometre mark and increased it gradually week by week until I had ridden 60 kilometres. Unfortunately, the week before the event I got a cold and the doctor advised me not to ride. I was so determined – so much effort had gone into preparing for the ride over a long period of time and I was not going to miss out on the opportunity to achieve what I had set out to do. I did the ride in about 2 hours 33 minutes, which was a good time for me. It did set me back health wise – as the doctor predicted I was sick with the flu for two weeks after that. But what it did for me mentally was worth it. I had never conceived of myself as being able to ride 53 kilometres, but I did it. I then began to wonder – what else is there that I have never thought I would be able to do that might actually be possible for me?

My next goal was the “City to Surf” fun run. I don’t know what possessed me to think of this, as I had never run before in my life and I was over 50, but I started at the end of April and the run was at the end of August 2008. I began by walking and doing 10 steps of running after every 30 walking steps, then increasing the number of running steps until I could do a gentle jog for 10 minutes or so. Then I enrolled in an exercise class which included some cardio work and I very gradually built up. Some physical mechanical problems arose due to my poor running style and lack of good running shoes. I worked with a physiotherapist to address these problems. I was not able to do the 12 k run but I did the 4 k run and came 8th in my age group with a time of 29 minutes.

In 2008 I did the Great Bike Ride again, this time in 2 hours and 3 minutes (I cut 30 minutes off my previous time!). Then I was on a roll. I enrolled in a triathlon training course adding swimming to the mix, and came first in my age group and 12th overall. Swimming was my weak link – I hadn’t swum since I was at primary school over 40 years ago!

Now I feel like I can accomplish anything I want to do. I completed a 567 km bike ride around the very hilly south west in March-April this year and I’m going to try for the 12 km City to Surf fun run in August. What time will I achieve in the Great Bike Ride this year? I’ll let you know!!! Next year I will do another triathlon.

As I have set and achieved each goal it has proved my wellness to me. I am not just back to where I was before I got chronic fatigue – I’m much better than that! I am fitter now than I was in my 20s and 30s. And I now believe that there is much more I can accomplish.

I still find myself tending to hold back just a bit, to be unwilling to go all out, to totally expend my energy in case I hit that wall again. That was such an awful feeling, I never want to go back there. In my training sessions I will start off at an easy pace and maintain that until the final 10 or 15 minutes. Once I know that I have just about made the distance then I am willing to take that risk of going all out for a short while. I hope that as I develop confidence over time I will hold myself back less and less and so I will accomplish more and more. Do you see how my biggest battle is in my mind rather than in my body?

As I mentioned in my previous blog on exercise, a central factor in my being able to make progress with the exercise has been the use of a non-sugar laden energy drink (EMPACT) to extend my stamina while doing workouts, and a post-exercise recovery aid (SPORT). Mentally, this boosted me up and made me more willing to go for it during my exercise sessions because:

1 I believe the EMPACT sports drink give me the stamina to last out a tough session; and

2 I know that the SPORT tablets help me recover afterwards without the dreadful “whammy” effect of dreadfully sore muscles.

For more information about these, go to mannapages.com/suzi, click on Browse Products, and choose Performance Nutrition. Or contact me on mobile 0418 189 435 or email suzimorrisblog@gmail.com.

April 30, 2009 at 11:13 am Leave a comment

CHRONIC FATIGUE – EXERCISE

It’s a double-edged sword when you’ve got chronic fatigue.

You’ve got no energy. You want to be doing things, but you can’t. When you do too much there’s a horrible “whammy” effect – totally drained of energy and a dreadfully sluggish aching body with sore muscles that lasts for days afterwards. There is no such thing as normal recovery time when you have chronic fatigue. It can take nearly a week to recover from even a moderate exercise session.

It doesn’t help to rest. The less you do the less you feel like doing, then the less you are able to do. One of the keys to recovery is to keep trying. My doctor spoke to me about “moderation” and “balance”. He said it just a matter of energy in and energy out. Yeah, right!! All the normal equations just don’t work when you have chronic fatigue. I found it varied on a daily basis. One day I COULD do something, the next day (same diet, same amount of sleep) I just COULD NOT do it! It was so frustrating!

My mantra became – do SOMETHING every day.

Prior to having chronic fatigue I had been working out on a home gym. Once I had chronic fatigue there were some days when all I could do was the stretching session I would normally have done BEFORE I started my workout. If that was all I could do that day, I at least did that. Some days I could do more, and they were good days. You have to reduce your expectations. Your body cannot perform as it once did – you physically hit a wall, and that’s it ….. no more energy.

Don’t wait until you FEEL LIKE working out – you’ll be waiting forever. Your muscles will atrophy, you’ll lose your flexibility and balance and then any movement will be difficult. Do SOMETHING every day. Keep yourself moving and stretching. Keep trying to do more. I often did not feel like working out, I did not enjoy working out, and I didn’t feel great afterwards. But when I didn’t bother to work out – I didn’t feel any better for it. I didn’t have more energy for other things. I didn’t feel positive or powerful or in control. When I didn’t work out I felt more tired and more depressed. I found I was better if I did something rather than nothing.

And by keeping on with it, by doing whatever something you are able to do, and adjusting your diet and nutrition and many other little things you gradually find that you are able to do more…… and more. You feel stronger and better, and gradually you get well.

One thing I MUST mention, as it has been a central factor in my being able to make progress with the exercise, is the use of a non-sugar laden energy drink (EMPACT) to extend my stamina while doing workouts, and a post-exercise recovery aid (SPORT). For more information about these, go to mannapages.com/suzi, click on Browse Products, and choose Performance Nutrition. Or contact me on mobile 0418 189 435 or email suzimorrisblog@gmail.com.

There is one other very important part to this exercise session, but I will make that a separate post, called EXERCISE MINDSET.  Stay tuned for this very important factor.

April 29, 2009 at 1:33 pm Leave a comment

CHRONIC FATIGUE – DIET

I’m doing a series of posts to give you a bit more information about my battle with chronic fatigue – what worked, what didn’t, where to go for more help.  I will add to it on a regular basis as I get time.

There is no one thing which provides the whole answer. It is a combination of things that help: diet, exercise, supplements being the main ones, so I will start with DIET.

DIET

When you have chronic fatigue, managing your energy levels is difficult. Mostly, you just run out of energy before you run out of day. I remember thinking to myself that it was like having one of those small espresso cups of coffee and that was your energy quota for the day. Not nearly sufficient to get you through a normal 16 hour day! And when it was gone, it was gone. There was no more energy. You found yourself almost at the point of collapse. So one became very cautious about how one spent that energy, and very focused on ways to top it up.

At the beginning of my battle, I used to eat foods that I thought would give me an energy boost – muesli bars, nut bars, chocolate bars etc. Most of these were sugar-laden and provided a short term energy spike which led to a later (even bigger) energy slump. I realised that they weren’t helping me.

My doctor suggested eating foods which are as fresh as possible – young fruits and vegetables that are just picked. Things like sprouts and lots of leafy green vegetables. I tried this, but it didn’t make much difference to me.

In order to give my body the maximum energy and try to maintain that energy at an even level throughout the day, I started eating low GI foods. This turned out to be one of the best things I ever did, and I still eat low GI foods today. Low GI foods are those that contain protein, are more dense, and take longer for your body to process. Therefore they deliver energy over a longer period of time and avoid the energy spikes that come from eating high GI carbohydrate rich and sugar laden foods. For more information on Low GI eating, go to http://www.glycemicindex.com for a list of foods and their GI. You will also find some great low GI recipes at http://www.taste.com.au/recipes/collections/low+gi

I also eliminated ALL sugar from my diet. I had been a “cookie monster”, loving my cakes and biscuits. I had never had a weight problem and so never needed to pay any particular attention to my diet. I ate pretty much what I liked. However, I hated having chronic fatigue so much and was so determined to get better that I thought it was worth the sacrifice to cut sugars out of my diet. Initially it was difficult, but once you have been through the “withdrawal” period your body adjusts and you no longer crave the sugar. After a while, the sweet treats you used to love are no longer enjoyable, as they taste just TOO sweet. I was quite zealous about this. No sugary drinks at all, no lollies, chocolate, cakes, biscuits, ice creams. If I allowed myself to have even just one lolly it would start the craving for more. Like an alcoholic I suppose – can’t stop at just one drink!

Cutting out sugars from my diet is one thing that did make a marked difference. It seemed to make my body less achey and a little less lethargic. If I indulged and had sweets one evening when we were out to tea I really regretted it the next day, as I felt heaps worse. I learned that it was worth making the sacrifice. Interestingly enough, now that I have recovered I find that I can eat the sweet stuff again without any after effects. I still stick with a low GI diet, but I’m not quite so extreme about eliminating ALL sugars.

Cutting out all sugars is one thing I would highly recommend if you have chronic fatigue. When I met other people with chronic fatigue I would tell them of how much I had benefited from cutting out sugars, but they were horrified and said they couldn’t do THAT! I was surprised at their reaction – I was so desperate I would have done anything to get well, but they preferred to stay sick. Go figure! If you need more convincing that sugar is not good for you, go to http://www.formerfatguy.com/articles/124reasons-no-sugar.asp

I also cut out tea, coffee and alcohol. I wanted to keep my body as “clean” as possible and not give it any toxin load to cope with. Again, this seemed to help, and I would recommend you try it. I drank lots of plain water and green tea (for its anti-oxidants). I really enjoy a glass of wine, but again I decided it was worth the sacrifice to be well. At social events I would drink soda water, either plain or with a small amount of natural orange juice (no added sugar!).  Again, now that I am well I find it doesn’t affect me at all to have a glass of wine.  But while I was sick, it make a big difference to cut it out.

I used to eat a lot of plain yogurt – it is good for your intestinal health. However I discovered much later that although I am not lactose intolerant I actually do better on a non-dairy diet. Cutting out dairy foods seems to agree with my body, and I still use only soy milk and keep the use of cheese to a minimum.

I discovered the benefits of a non-dairy diet while on a liver-cleansing diet. I would never have thought to try this, but my doctor discovered that my liver was not doing well as a result of some medicine I had been taking and he put me on a liver cleansing diet. I was already 2 years into my healing journey by then. I wasn’t happy about this to start with, but it did make a difference to how I felt and it did fix my liver problem. A sluggish liver that is not performing properly can make you feel terrible. So a liver cleansing diet is always worth a try.

What works as far as diet is concerned is a very personal thing. I have told you what works for me, but we are all different. If you want to be well, it is worth trying these suggestions. Don’t make excuses in your own mind about why you shouldn’t try it – have a go and if it makes a difference to you, then you will be glad you did.

CONTACT SUZI

Email:  sumos@westnet.com.au

Twitter:  http://twitter.com/SuziMorris

Myspace:  www.myspace.com/suzi1956

Squidoo lens:  http://www.squidoo.com/HealthOver50

Business Building:  http://sumos.magneticsponsoringonline.com

April 27, 2009 at 3:42 am Leave a comment

How fast are you?

manual-typewriter1I learnt to type in high school, on an old manual typewriter.  If you made a mistake, it was a major job to fix it.  Most often you had to completely retype the letter/memo/report/whatever.

When I went to work I learned to use electric typewriters, then electronic typewriters which had a small one-line screen so you could correct your mistakes before they hit the page.  Phew!

Finally computers came into the office with dedicated word processing packages, which morphed into the desktop computers we use today.  computer-keyboard

I find that it is really an asset to be able to touch type.  It means that I can keep my eyes on the copy while I am typing and do not have to watch my fingers or keep taking my eyes backwards and forwards between the copy, my fingers and the screen.

My typing speed per minute is: 91 words

What is your typing speed? Do you know? Test yourself and find out.Speedtest

With the speed test you can test your typing speed. Of course you will not get an 100% accurate result, but at least a clue where you are. Try it again and again, and with time you will get faster, that is because, since the words that you need to type, are the most frequently used words of the English language. The faster you can type these words, the faster you will also type ordinary texts.

Let me know how you go by posting a comment on this blog.

April 18, 2009 at 4:42 am Leave a comment

Create your own happiness

I’ve been thinking about personal responsibility lately. There are two opposite kinds of people: Those who take responsibility for themselves, and those who don’t.

IRRESPONSIBLE PEOPLE

Are subject to anger, hostility, fear, resentment, doubt-all sorts of negative emotions. They are always making excuses and blaming people and things for what’s going on in their life. Do you ever say to yourself or others any of the following?

*  Life is so unfair.
*  I’m unlucky.
*  It’s not my fault that I’m the way I am.
*  My parents (spouse, friends, coworkers, boss, health, the weather, or the political situation) make me depressed (angry or frustrated).
*  I feel overwhelmed and helpless.
*  I can’t succeed because of the corrupt government, blood-sucking corporations, greedy employers, and back-stabbing coworkers.
*  I’m unsuccessful because of the prejudice (age discrimination, sexism, jealousy, hatred, stupidity) of others.

Terms used to describe those who have not accepted personal responsibility include martyrs, self-pitying, depressed, losers, quitters, chronically angry, dependent personalities, complainers, addictive personalities, blamers, stubborn, persons in denial, troubled people, stuck, fearful, pessimists, despondent, mentally unstable, obstinate, hostile, aggressive, irresponsible, weak, guilt-ridden, resistant to help, passive, irrational, insecure, neurotic, obsessed and lost.

RESPONSIBLE PEOPLE

Are fully integrated, fully functioning human beings. Responsibility goes hand in hand with success, achievement, motivation, happiness and self-actualization. T

here seems to be a direct relationship between responsibility and happiness on the one hand, and irresponsibility and unhappiness on the other hand.

This is because PERSONAL RESPONSIBILITY IS NOTHING OTHER THAN THE FREEDOM TO CREATE OUR OWN LIVES.

The key to happiness is having a sense of control over what’s going on in your life. The more responsibility you take, the more in control you are. And the freer you are, especially in your own mind, to make decisions and to do the things you want to do.

If a change in your life is warranted, why not begin by recognizing that your present situation is not the result of your genes, parents, education, job, luck, timing, health, or environment. Rather, it is the choices you have made and the actions you have taken that have brought you where you are today.

If you want to be happy, decide upon the kind of life situation in which you would feel wonderful. Think of the very best times of your life, and think of what you were doing, where you were doing it, and the people you were with at the time. Then write out, in complete detail, a description of your ideal lifestyle. Now you have defined the effect that you desire. Next, look at your current life and ask yourself, “What are all the things in my life that are inconsistent with the lifestyle that would make me happy?” In other words, look at the causes of the effects that you don’t like. Then make a decision to begin alleviating or removing those causes, one by one, until what you have left is the kind of life you want to live.

Personal responsibility is the freedom to create our own lives.  It’s easy to shift the responsibility and blame others or events. But what good is that? All it does is keep us in a rut. We cannot make any real progress until we admit to ourselves, “Only I can hold myself back. Only I can help myself.

If it’s to be, it’s up to me.

Take responsibility for yourself, and create your own happiness.

April 16, 2009 at 1:33 pm 2 comments

You TOO were Born Rich

By Bob Proctor June 6, 2008

Consider this – money will have a greater influence on your life than almost any other commodity you can think of. Indeed, the sudden loss or acquisition of money will affect your attitude to a tremendous extent. Therefore, you must agree that everyone should have a deep understanding of exactly what money is, and of the laws governing its attraction. Yet, the sad fact is that not one person in ten does. Ninety-five people out of a hundred settle for whatever they get, wishing they had more all the way from the cradle to the casket, never understanding that they could actually have had all they wanted.

Money Is Important

One of the most prevalent misconceptions concerning money relates to its importance. For example, how many times have you heard people say in conversation, “Money isn’t everything,” or “Money isn’t important,” or “I don’t care about money.” Well, the people who say these things might not care about money, but I’ll bet their car dealer cares about it; their grocer does; and so does the person who holds their mortgage. In truth, there can be no denial of the fact that money is important to any person living in a civilized society. Therefore, to argue that it is not as important as this or that is absurd. For nothing can take the place of money in the arena in which it is used.

Money Is a Servant

Now that I have affirmed the importance of money, let me backtrack to add this one word of caution – always remember, money is a servant; you are the master. Be very careful not to reverse that equation, because many people of high intelligence have already done so, to their great detriment. Unfortunately, many poor souls loved money and used people, which violated one of the most basic laws governing true financial success. You should always love people and use money, rather than the reverse. Another myth many people like to accept about money is that it only comes as a result of “luck” or “good for-tune.” For instance, whenever people gather to talk about someone they know who has been financially successful, there is always someone among them who will say, “Harry was just lucky,” or “Harry was just in the right place at the right time.” But I want to assure you in no uncertain terms that although luck obviously plays some part in financial success, it is never sufficient in and of itself. Money is an effect and it must always be earned. Believe me, there are no free rides in this life and the only people who are making money the easy way either work in the mint or are on their way to jail, if they have not already arrived there. Therefore, always bear in mind that while good fortune is a factor in financial success, it must always be coupled with effort and hard work.

Money Must Circulate

A third thing you should know about money is that it is valuable only as long as it is being used. Once it has been taken out of circulation, it becomes as worthless as the old newspapers or empty beer cans that have been stashed away in the attic. To understand the truth of this principle, consider the following story. On a bookshelf, in my home, I have a silver beer stein that was given to me as a gift for a speech I made. Now, whenever I go into my house, I take all the change from my pockets and put it into the cup. Then, when the cup is almost full, I give it to one of my children, or one of two young cousins. Each of them takes turns receiving the cup and, of course, they eagerly anticipate their turn. The point I want you to notice, however, is that while the cup is being filled, the money in it has absolutely no value whatsoever; it just sits there, serving no useful function and drawing no interest. However, as soon as the cup is filled and the money is turned over to one of the kids, it literally “flies into action.” No, there really isn’t any dispute about it; money is not meant to be taken out of circulation-rather, it is meant to be used, enjoyed and circulated.

Prosperity Consciousness Exercise

Now that we have touched upon some of the characteristics of money, let us turn briefly to a simple technique that you can begin using immediately to start attracting the amount of money you desire. The first thing that I want you to do is to picture yourself, in your mind’s eye, sitting in a room with several of your friends. Then, I want you to imagine yourself announcing to them your intention of becoming wealthy; at least, wealthy enough to live the way you choose to live. Now, imagine how that would make you feel. If you are like most people, you would probably feel very uncomfortable. Perhaps you would feel so uncomfortable, that you might even retract what you had said by informing your friends you were only joking. You should understand, however, that people who are wealthy never feel uncomfortable when the subject of money is brought up. “Why don’t they?” you ask. The most obvious answer would be because they already have lots of it. But that is not the correct answer. You should realize that people don’t feel comfortable about money because they have it; they have it because they feel comfortable about it. In other words, one of the reasons that wealthy people have money is that they have developed that state of consciousness we can refer to as a “prosperity consciousness.” Therefore, it follows, if we wish to attract money to ourselves, we must begin to foster a prosperity consciousness as well. The question you should now be asking yourself is this: “How do I go about developing this prosperity consciousness for myself?” Let me explain. The best way to develop a prosperity consciousness is to start seeing yourself, in your mind’s eye, already in possession of the amount of money that you desire. Since the subconscious mind cannot distinguish between the actual possession of money and mere visualization, you will soon become very comfortable with the “idea” of money. As a result, you will start attracting it to yourself. This may sound like a game you are playing, but let me assure you, it is one of the wisest things you can possibly do. For when you succeed in convincing your subconscious mind that you are wealthy and that it feels good to be wealthy, your subconscious mind will automatically seek ways of making your “imaginary” feelings of wealth manifest themselves in material form.

Fear Not

Now that I have touched upon a technique that will help you acquire wealth, let me offer this further word of warning. If you want to have money, one thing you should never, ever do is worry about whether or not you will get the money you desire, or whether you will keep it.

April 15, 2009 at 11:15 am Leave a comment

New technology for fat loss

No matter how many health products you take, until you are lean you are not healthy.

Many diets focus on weight loss. The weight that is lost can be muscle mass, as well as bone density. This is not the result you want, as Muscle is the foundation of your calorie burn – the more lean muscle you have the more calories you burn. What you are really after is not to lose weight, but to lose fat.

Low fat, low carb, low calorie diets do not work. Australian statistics on obesity tell the story.  Since 1996 Male obesity has risen from 52%  to 62% in 2006 (2/3 of men are obese) and female obesity has risen from 37% to 45% (nearly 1/2 of the remale population is obese). Obesity is increasing, rather than decreasing.

To assist with fat loss (not weight loss) I recommend a new technology.  This proprietary powder is a supplement containing whey protein, fat-loss peptides and calcium-rich minerals from milk. Using an exclusive patented process, specific parts of whey protein, called peptides, are separated and concentrated to ensure the optimal level of fat-loss peptides.

This all natural proprietary powder works in four ways:

1.  Burns 3 times more fat by telling the body to convert existing fat into energy

2.  Converts protein into lean muscle mass

3.  Reduces the amount of new fat being stored

4.Helps with appetite control by telling your body you are not as hungry.

The powder does not contain preservatives or fillers, unlike most diet plans or meal replacement drinks that include synthetic flavors or sweeteners, preservatives and unnecessary calories. The powder also provides 20 percent of the recommended daily value of protein and 22 percent of calcium per serving.

How To Use the Powder

Mix 2 scoops (12.2 grams) of powder in 8 fluid ounces of liquid or add to food twice daily. For best results, take the powder in 8 fluid ounces of liquid 20 minutes before breakfast and 20 minutes before dinner.

This Program is very powerful results are Guaranteed. Take the product and follow the plan for 6 months. If you don’t feel as though you have had any benefit, you will get 100% of your money back. What have you got to lose?

For further information on this proprietary powder, go to http://www.mannatechosolean.com/.

Contact me by visiting http://www.mannapages.com/suzi and I’ll be happy to answer any of your questions.

For further reading, have a look at these blogs:

Diets don’t work

What is Low GI eating?

I can’t exercise because …

April 13, 2009 at 10:15 am Leave a comment

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