• Home
  • About
    • Training Programs
    • Rejuvenation Retreat
  • Podcast
  • Health Blog
  • Training
    • Personal Training
    • Group Training >
      • Mamacita Challenge
      • Bridal Bootcamp
      • Hot Mom Program
  • Membership
  • Store
  • Contact
Fuerte Fitness

Health Blog

Book Review: Why has nobody told me this before?

6/13/2023

 
​As I always say, there is more to being healthy than being physically fit. It also encompasses your mental and emotional well-being. They are interconnected.

In Why Has Nobody Told Me This Before?, Dr, Julie Smith helps us understand our minds and shares tools for coping with our emotions. As a fitness competitor, the chapter on motivation is key! I've always said doing something is better than doing nothing. Dr. Smith adds a helpful practice of reflection on your experiences and how you responded to them. As she says, "You cannot change what you cannot make sense of."

She also tackles topics such as grief, self doubt, fear, and stress. If you are human, you can benefit from the wisdom in the book, gleaned over many years as a clinical psychologist and therapist.

One of my friends has started reading this with her 10 year old son. Now how about adding this to every child's required reading list?!
Picture

Book Review: Atomic Habits

6/22/2021

 
Picture
Picture
When you decide you want to make healthy improvements to your diet and/or fitness, it can be daunting to get started. This is especially true if you would like to drastically change your current situation. You are more likely to reach your goals by making small, incremental changes, rather than by shooting for the stars.

In Atomic Habits, James Clear lays out practical steps for creating new habits and systems that will lead to long-lasting progress and change. He helps you understand how small wins compound to bring about the results you seek, and his advice is grounded in biology and psychology.

Packed with tips and success stories, this book is a helpful handbook that is easily applied to any situation. What habits will you create to reach your health and fitness goals?

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

5/30/2021

 
Picture
Picture
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.

Book Review: The 4 Thoughts That F*ck You Up... and how to fix them

5/25/2021

 
Picture
Picture
​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.
    Picture

    Brought to You by Adriana

    Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.

    Categories

    All
    Bodywork
    Books
    Breakfast
    Curries
    Fitness Challenges
    Inspiration
    Main Course
    Recipes
    Recovery
    Retreat
    Salads And Vegetables
    Self Care
    Snacks And Smoothies
    Soup
    Success Stories
    Workouts And Exercise Demos

    Archives

    April 2025
    March 2025
    February 2025
    January 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    June 2020
    March 2020
    February 2020
    January 2020
    December 2019
    October 2019
    September 2019
    July 2019
    June 2019
    May 2019
    March 2019
    February 2019
    January 2019
    November 2018
    September 2018
    December 2017
    November 2017
    October 2017
    July 2017
    March 2017
    February 2017
    January 2017
    August 2016
    May 2016
    April 2016
    February 2016
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    August 2013
    May 2013

    RSS Feed

Beacon Hill Studio
​
1321 S Nevada St, Seattle, WA 98108
Fremont Health Club
920 N 34th St #200, Seattle, WA 98103
Learn more about where we train and on what days

Hours


 By appointment only 
206-293-1882
[email protected]

TRAINING PROGRAMS

Mamacita Challenge
Bridal Bootcamp
Hot Moms
Online
Fitness Competition 

Get our latest updates


Copyright © 2022, Fuerte Fitness. All rights reserved.
Website by Blockbeta Marketing
  • Home
  • About
    • Training Programs
    • Rejuvenation Retreat
  • Podcast
  • Health Blog
  • Training
    • Personal Training
    • Group Training >
      • Mamacita Challenge
      • Bridal Bootcamp
      • Hot Mom Program
  • Membership
  • Store
  • Contact