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Fuerte Fitness

Health Blog

Book Review Week 2: The Four Thoughts That F*ck You Up... and how to fix them

5/30/2021

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Last week, we looked at how our rigid demands can create irrational thoughts and disturb ourselves. This week, we will learn to replace these unhealthy beliefs with healthy ones.

Let’s change the demand first. Bring your demand to mind. How can you change it to a flexible preference?
Example: 
Rigid Demand~ I must work out at least 4 times a week for one hour.
Flexible Preference~ I prefer to work out at least 4 times a week for one hour, but there is no rule that says I have to.
The flexible preference allows space for things to come up, as they inevitably do, and takes the pressure off if you feel run down or sick.

For each of the following which may accompany this demand, examine your thoughts and change them to healthy thoughts.
1- A Drama becomes A Perspective 
2- An “I can’t cope” becomes An “I can cope”
3- A Put Down becomes Unconditional Acceptance 

Examples:
1- It is awful when I miss my workout; I will lose my fitness and my week is ruined. becomes
I don’t like to miss my workout, but it isn’t awful. I can think of worse things and I can make up for the missed session later.

2- I can’t cope when I miss my workouts. becomes
It is bad when I miss my workout; it throws off my schedule and makes me feel lethargic, but I can cope. I’m still alive, so I can stand it.

3- When I miss my workout, I am a loser, I am unfit, and I will never reach my goals. becomes
Things come up in life; I can almost guarantee I will miss a workout from time to time. I am not a loser. I am a worthwhile, fallible human being. Missing one workout does not make me unfit, and I can reach my fitness goals even if I slip up occasionally.

See if you can reframe your unhealthy beliefs and change them into healthy beliefs. Then ~ this will take some time, but it will be worth it! ~ challenge each of your unhealthy and healthy beliefs.

Ask yourself, about each belief:
  • Is this belief TRUE?
  • Is it LOGICAL? 
  • Does it HELP ME?

Do you hold any rigid beliefs, and have you indulged in any of the unhealthy thought patterns? Do you have any rigid beliefs about your health or fitness routines?

Drop a comment below if you’ve learned anything from this process, or if it has helped you.
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June Fitness Challenge!

5/30/2021

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From Health.com

Time to build upper body and core strength with pushups! Whether you can do 25, 10, or no pushups right now, you can build up to 50 in the next 30 days. If you are already able to do 50, multiply the numbers by 2 (or 3, or 4...) to challenge yourself. It's always great to have a fitness goal to keep growing .

Let's do this together! Post your challenges, motivation, and wins below:
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Book Review: The 4 Thoughts That F*ck You Up... and how to fix them

5/25/2021

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​Have you ever been pissed off that something happened, or has someone ever done (or not done) something that pissed you off? 

The answer is- OF COURSE!

What a ridiculous question! If you're a living, breathing person, you have definitely gotten (very) angry about something you have no control over. Life is full of things we can't control, and even more full of people we can't control (aka every other person on earth... and sometimes even ourselves).

Over the next couple of weeks, we're going to take a look at our unhelpful thought processes and work on replacing them with healthy thought processes, using the rational emotive behavior therapy framework outlined in Daniel Fryer's book, The Four Thoughts That F*ck You Up... and how to fix them.

Whenever you find yourself getting irrationally angry, you are always making a demand, consciously or unconsciously. Identify the demand, and you can work to loosen its hold on your mind and your emotions.

Choose one thing that makes you lose your mind. It could be rude customers, loud children, traffic, missing your workout, rain, the toilet seat being left up, being disrespected by your team~ anything that gets you going.

Do you have an example in your mind? Now, look for the demand. In other words, what MUST (NOT) or SHOULD (NOT) happen? People SHOULD NOT be rude in my store, my children MUST be quiet when I am on a work call, there SHOULD NOT be traffic when I am in a hurry, I MUST NOT miss my workout, it SHOULD NOT rain when the forecast says it will be sunny, the toilet seat MUST be put down after each use, I MUST be respected by my team, etc.

Once you have your demand, see if you hold any of the following kinds of beliefs. You may be having one, two, or all three of these types of thoughts.
1- A Drama~ It is AWFUL when people are rude!
2- An "I can't cope"~ I CAN'T STAND IT when people are rude!
3- A Put Down (of others, self, or the world)~ Rude people are STUPID IDIOTS!

See how often you can catch yourself getting mad because your spoken or unspoken demands are not being met. Then, see if you are indulging in any of the three unhealthy thought patterns that may be accompanying it.

Next week, we will look at how to change these thought patterns, and how changing them can greatly improve your emotional health and well-being.
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Salad for the week: Nutty Harvest Kale Salad

5/20/2021

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This was shared by a member,  Thanks for sharing Norma!
Nutty Harvest Honeycrisp Kale Salad

Serves 4 (they say 2 but it serves 4)
Total Time: 45 mins
Ingredients (I eliminated this step and went to the nut place at Pike Place Market and got some spicy ones!)
SMOKY HONEY PEPITA CLUSTERS
  • 1/2 cup pepitas
  • 1/2 tablespoons coconut oil
  • 2 to 3 tablespoons honey
  • 1/4 teaspoon smoked paprika
  • pinch of salt
SWEET AND SPICY TOASTED PECANS (I have also used the Trader Joe's pecan "Spicy and Sweet")But this is a delicious nut idea!
  • 1/2 cup pecans
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon red pepper flakes
  • 1/8 teaspoon ground nutmeg
CINNAMON SHALLOT VINAIGRETTE
  • 2 tablespoons red wine vinegar
  • 1 1/2 tablespoons honey
  • 1 teaspoon dijon mustard
  • 1 shallot diced
  • 1 garlic clove minced
  • 1/4 to 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/3 cup olive oil
SALAD
  • 4 to 6 cups chopped tuscan kale
  • 2 honeycrisp apples thinly sliced
  • 3 ounces freshly grated sharp white cheddar cheese (it really didn't need any!)
Instructions 
SMOKY HONEY PEPITA CLUSTERS
  • Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Microwave the coconut oil and honey together until melted, about 30 seconds. Stir the pepitas in a large bowl with the honey mixture, salt and smoked paprika. Place them on the baking sheet and smooth them out with a spatula – you still want them clustered so you can break them apart after baking!
  • Bake for 10 to 15 minutes, or until golden. Remove from the oven and toss slightly. Let cool completely before breaking apart.
SWEET AND SPICY TOASTED PECANS
  • Heat the pecans in a nonstick skillet over low heat, stirring often, until fragrant and toasty. Stir in the honey, red pepper flakes and nutmeg. Let the honey bubble and stir for a few minutes, then transfer the pecans to parchment paper and let them cool completely.
CINNAMON SHALLOT VINAIGRETTE
  • Whisk together the vinegar, honey, mustard, shallot, garlic, cinnamon, salt and pepper. Whisk in the olive oil until emulsified. This keeps great in the fridge for a few days!
SALAD
  • Massage the kale with a tablespoon or so of the dressing and let it sit for 5 to 10 minutes. I like to season the kale at this point with salt and pepper too. Slice the apples and combine the apples, cheese, pecans and pepita clusters with the kale and toss well. Serve with the vinaigrette!
Nutrition
Polyunsaturated Fat: 0g, Monounsaturated Fat: 0g, Trans Fat: 0g, Potassium: 0mg, Vitamin A: 0IU, Vitamin C: 0mg, Calcium: 0mg, Iron: 0mg

From:https://www.howsweeteats.com/2017/09/fall-kale-salad-harvest-honeycrisp-apple/

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