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Weekly roundup: Therapy in a nutshell, berry parfait

Here is my regular roundup of interesting articles, workouts and recipes.


Customizable DAOFitlife Meal Plan and Grocery List Links

Exercise Template Links

Easy Little Black Dress Meal of the week

DAO Yogurt parfait

Drizzle honey at the nottom of a glass, then cover with yogurt, mixed nuts and then add fruit on top!

A perfect parfait snack, or even for breakfast or a light lunch!

Articles of the week

10 Crossfit exercises for strong arms (Popsugar fitness)

20 Plank Exercises you can do at home (Health magazine)

3 ways to look better by training like an athlete (Roman Fitness)

Popping and Cracking joints are mostly normal (Health magazine)

Use of the Peleton app dropped 42 percent in last 4 months (Forbes magazine)

I have been really into cognitive behavioral therapy. At first I pursued it as a way to help myself break out of negative thought patterns. The more I got into meditation, the more hyper aware I became of my thoughts and how much is influenced by the stories we tell ourselves. I started following the therapist Emma McAdam, on her channel Therapy in a Nutshell. Loved this video about how to combat therapy in a nutshell. First, I love this youtube channel which has really helpful videos using cognitive behavioral therapy. 

YouTube player

What I love about this negative self-talk video, is how the therapist being interviewed takes you through the process of identifying the types of self-talk – labeling, fortune telling and mindreading, and then how to overcome these patterns. I find that labeling the thought is helpful, because that helps you catch it better. For example, I am a huge fortune teller. The queen of ‘what if….and what if….and then.’ The most helpful thought does not have special value just because it is the first one. It doesn’t make it any more correct. Challenging the thought by asking, “do I have any evidence that this is true?” usually confirms that I have no evidence except for my really random selection of hypothetical, unlikely events. 

Thanks for reading, and see you next week!

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