Behave Yourself Podcast: Recent Episodes
Behave Yourself
The podcast that aims to bring the science of human behavior and how you can apply it to your own life and become the happiest, healthiest and most successful version of you.
What is ABA?
What is health?
As sciences, do they work together?
In this episode, we continue to discuss this, evidence from the science and the role behaviour analysts can play in health services.
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If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
What is ABA?
What is health?
As sciences, do they work together?
In this episode, we discuss this and evidence from the science on how well they marry together and the role behaviour analysts can play in health services.
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Facebook
Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Facebook
Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Facebook
Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we talked about the behavioural factors at play when athletes risk so much by taking banned substances.
Very few athletes HAVEN’T tested positive for drugs at some point. Of the 30 fastest men's 100m sprint times ever, only nine have been run by an athlete not banned for drugs, all by Jamaica's Usain Bolt. He holds the record for the three fastest 100m sprints in history.
A survey of US Olympians or aspiring Olympians who were asked if they would use a banned performance enhancing drug were given two scenarios:
You will not be caught and you will win.
98% of the athletes said they would use the banned performance enhancing drug in this case.
You will win every competition you enter for the next five years but will then die from the side effects.
50% of athletes said they would use the banned performance enhancing drug in this case (Bamberger, 1997).
The results show just how strong the ‘win at all’ costs attitude is across sporting individuals, only enhanced by the social pressures encountered by every athlete across every sport and level.
Accidental vs purposeful
Whose responsibility?
Crossfit being such an all-rounder
Cost benefit analysis
Risks:
- Getting caught
- Reputation marred for life
- Losing titles / sponsorship
- Lower fertility
- Baldness
Rewards:
- World records
- Faster recovery
- Money
- Fame
- Long term strength gains
Risk aversion
Similar arenas in which such risky behaviour occur:
Criminal behaviour
Drinking driving
Gambling
Free climbing / free diving
Extreme sports
Instagrammers doing stupid things for likes
Punishment isn’t consistent
Reinforcement is intermittent
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If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we discussed a recent JABA article about road safety:
Myers, C., Zane, T., Van Houten, R. and Francisco, V.T. (2022), The effects of pedestrian gestures on driver yielding at crosswalks: A systematic replication. Jnl of Applied Behav Analysis, 55: 572-583. https://doi.org/10.1002/jaba.905
Road safety isn't our typical 'go to' when we think of health but actually, it's pretty important when it comes to staying alive!
I love this as another display of how behaviour analysis isn't just for autism
*Pedestrians are 1.5 times more likely to sustain fatal injuries compared to passengers in vehicles
There are plenty of measures to encourage drivers to keep pedestrians safe, but what can YOU do as a pedestrian?
In this study, in every condition, the pedestrian placed their right foot inside the crosswalk, made the appropriate gesture according to the condition, and waited for the vehicle to stop completely or slow down and the driver to motion the pedestrian to cross prior to crossing the street.
During Baseline (i.e., no gesture) at Site 1, an average of 5.8% of drivers yielded to pedestrians. Both interventions showed an improvement over Baseline with an average of 16% of drivers yielding to pedestrians during the extended arm condition and 10.8% of drivers yielding to pedestrians during the raised hand condition. Site 2 averaged 15% of motorists yielding during Baseline. Again, both interventions showed an improvement over Baseline with an average of 28% of motorists yielding during extended arm and 39.3% of motorists yielding during raised hand. Site 3 had an average of 26.7% of motorists yielding during Baseline. Both interventions showed improvement over Baseline with 54.9% of drivers yielding during the extended arm condition and 57.2% of drivers yielding during the raised hand condition.
Other factors feed in - time of day, gender, location, speed of driver etc please don't take this to mean you'll always be safe just by raising your hand!
Not exactly ground breaking, but...
It's reflective of many situations we see. We assume we know what's best or right but rarely do we have the data. e.g. clothing worn - we're told to wear bright and reflective clothing but there's no studies into this, it just makes sense
This is where behaviour analysts can help
What else could behavior analysts do here?
Write task analyses for children and older people who are more likely to be in pedestrian traffic accidents
Behaviour skills training
Group level for implementing consequences for stopping safely for pedestrians
The study noted that most vehicles were travelling above the speed limit - this is certainly something BAs could tackle, e.g. average speed limit
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Behave Yourself Podcast (private group)
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we talked about whether you can drink alcohol regularly if you have a fat loss / muscle building goal.
- First and foremost, I love a drink.
- Not talking here about problem drinking
- Research is mixed.
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What is clear is that it isn’t BENEFICIAL for losing fat and building muscle.
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Chronic alcohol ingestion impairs pancreatic enzyme secretion, which can lead to nutrient malabsorption, particularly of fat and protein.
- Pancreatic endocrine function can be affected
*Insulin resistance is a common side effect of alcoholism - Alcohol consumption can alter nutrient status. Alcohol consumption leads to impaired amino acid uptake and protein synthesis in the liver, along with increased protein oxidation due to necessary cell regeneration.
- Alcohol acts as an antagonist to vitamin A, vitamin B1, vitamin B3, and vitamin K. Vitamin E has also been depleted in those who consume alcohol.
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Hormones - Chronic alcohol intake is one of the most powerful mediators of sex hormones. Ethanol is a testicular toxin and can increase the activity of aromatase, an enzyme that converts testosterone to estrogen in the body. Chronic male alcoholics develop an assortment of endocrine disorders, including infertility, gonadal atrophy, and feminization, caused in part by elevated production of estrogens and low testosterone levels. Alcohol abusers tend to have lower testosterone (and LH and FSH).
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Good news! Moderate alcohol consumption has been associated with health benefits.
- There may be some social or stress management benefits but they could also be gained through other means.
- Also, moderate drinkers may be moderate people, which can lead to improved overall health.
- What is moderate? Half to one drink per day or a drink several times a week.
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Red wine isn’t necessarily ‘the best’ - it’s heart healthy compounds like resveratrol can be found in many other foods.
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What are the behavioural factors?
- After a drink, your inhibitions loosen. Suddenly the 2nd, 3rd and 4th drink seem like a good idea. So do the chips on the way home.
- The next day, you’re more likely to be tired, dehydrated perhaps even hungover and so less likely to eat and exercise for your goals.
- What else could you ‘spend’ those alcohol calories on?
- Imagine a 3 year old saying, “But I just don’t want to live without alcohol daily”. Pretty sad right?
- “I can’t live without alcohol” Can’t you? Do you want to take it to bed at night?
What to do?
Take some data - how often and how much are you really drinking? How do you feel during and after? How’s your weight/muscle goals going?
Consider your values around alcohol
Plan for ways to reduce - some booze-free days / water-wine-water-wine / replacement drinks
Take a break completely to reset your ‘norms’ - sober October, dry January etc.
Get support and accountability
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Video modeling is the visual demonstration of the action
- Learner can receive verbal feedback
- Learner can begin to self-identify
- Learner can self-monitoring
Teaching Videos - educational
- Pace of information
- Pause after sections and answer questions
- Identify while watching in slow-mo visual visual prompts
- Error correct on the next trial
Video Feedback with NO Pedagogical Activity
Distance Motor Learning during the COVID-19 Induced Confinement: Video Feedback with a Pedagogical Activity Improves the Snatch Technique in Young Athletes
Souissi, Mohamed Abdelkader; Ammar, Achraf; Trabelsi, Omar; Glenn, Jordan M; Boukhris, Omar; et al.
International Journal of Environmental Research and Public Health; Basel Vol. 18, Iss. 6, (2021)
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Email:
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we talked about ethics in behaviour analysis and applying our code of ethics to fields outside of autism and learning disabilities.
Emily and I have chosen to apply our certification in behaviour analysis (as awarded by the BACB) to health and fitness. The certification isn’t specific to any one application, it’s not an ‘autism certification’ so this is entirely allowed as long as it’s within your scope of practice. Scope of practice may mean you have addition qualifications or experience in that area. In our cases, Emily is a qualified PT with experience working as a PT. I’m PN1 certified and have experience working with adults on their health and nutrition goals. When you certify through the BACB, you sign a contract stating that you will comply with their code of ethics.
Why are we doing this podcast? Well… increasing numbers of behaviour analysts are branching out into the field of health and fitness and the rigour with which the code of ethics is being adhered to is getting sloppy, in my opinion.
Now… If someone is a behaviour analyst from Monday to Wednesday and a health coach from Thursday to Saturday and they don’t advertise their health services as being behaviour analytic in nature or display their BACB credentials, then it’s fair game. But that’s not what’s happening.
Being a BCBA AND a health/fitness coach is what, in theory, makes us better than any other health and fitness professionals. So we need to actually be better.
BACB have an ethics department with a lawyer on staff. They’re not playing.
For non-behaviour analysts, but maybe you’re interested in our profession or in working with a behaviour analyst - I’d recommend you go and look at the BACB’s code of ethics. IMO, it’s a thing of beauty. It’s not perfect, but it does a good job. It’s 19 pages of in-depth ethical considerations.
Big problems that I see:
1. Client confidentiality - 2.03 Protecting Confidential Information AND 2.04 Disclosing Confidential Information - AND 5.02 Confidentiality in Public Statements (see 2.03, 2.04, 3.10)
2. Advertising and sharing client testimonials - 5.07 Soliciting Testimonials from Current Clients for Advertising (see 1.11, 1.13, 2.11, 3.01, 3.10) and 5.08 Using Testimonials from Former Clients for Advertising (see 2.03, 2.04, 2.11, 3.01, 3.10) -
3. 5.10 Social Media Channels and Websites (see 1.02, 2.03, 2.04, 2.11, 3.01, 3.10)
Informed Consent - What even is it?
**4. Multiple relationships - 1.11 Multiple Relationships
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Scope of competence - 1.05 Practicing within Scope of Competence
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Non-behaviour analytic services - 5.06 Advertising Nonbehavioral Services (see 1.01, 1.02, 2.01)
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Reporting unethical behaviour is wildly aversive
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Why has this annoyed me so much?
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Expect better
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Email:**
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Episode name: How to 'get back on track'
In this episode, we talked about how to get back on track
Ideally, there’s no track to be on or off.
Realistically, you can get ‘off track’.
- Get curious not critical. Why did you fall off track? What was the antecedent? What can you do to prevent that in future?
- Re-evaluate what your track is. Is it value driven? What are the risks associated with staying off track? Potential benefits? What will it take to get back on track? Downsides? Potential benefits?
- Consider your personality type. Do you work well with new year new me style changes? Or small easy wins?
- MOs. Can we have a reset? Or would restriction send you into a spiral of over-restrict/over-indulge?
- Set daily habits. Start small. Habit stack.
- Get parameters in place. You might accept you’re staying ‘off the rigid track’ but still within the ball park. For my own nutrition, this looked like minimum 2 portions of protein a day and 6 portions of fruit and veg.
With food:
1. Go food shopping
2. Fill your house with foods you want to eat
3. If necessary, clear out the foods you don’t want to eat and/or note how you want to work on them and make a plan of how to do so.
4. Have a plan of how these foods will be used
5. Accept that the first few days/week will suck
6. Prep in bulk or batches
7. Take food out and about with you if you know you’re out all day
8. Have a budget and stick to it
9. Plan for ‘treats’ and being off plan
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If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we talked about the big life changes we've experienced in the last few months and changes to the podcast.
Emily:
Divorce
Moving house
Living for herself
From grey fuzzball to multicoloured sparkly fuzzball…?!
Jo:
Insomnia to the extreme
Pregnant
* Moving house, out of London
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we had the pleasure of talking to Kaitlin Wilder (@Wildsidebehavior) about her transition from being a school-based BCBA to applying ACT to life coaching.
We discussed:
Her being a circus performer, aerialist, fire eater
Going from being a school-based BCBA to life coach.
From a need for control, serving others to realising it deprived her.
To be doing “good”, you have to be doing work that’s really HARD, right?!
From hitting rock bottom to changing her purpose
What is a life coach?
What is ACT?
Defining your values
What makes a good life coach?
Using ACT in her work
https://wildsidebehavior.com/
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If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we were thrilled to invite Emily Varon back to speak to use about how sleep impacts our nutrition!
Disclaimer: we do touch on weight from a health perspective
We talked about:
How sleep impacts our food choices.
What happens when we sleep: gut regenerates, brains detox, etc.
When we sleep less than 7 hours per night, leptin and ghrelin up regulate. So you will feel more hungry!
After 2 nights of only 4-5 hours of sleep, participants ate on average 300-400 more calories on average, mostly of sugar and carbohydrates.
How short sleep affects your mental health
Sleep apnoea
Napping
Caffeine
Find more from Emily at:
https://readysetsleep.com/
CEUS: https://readysetsleep.thinkific.com/
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we had the pleasure of speaking with Emily Varon about sleep! Emily Varon is a BCBA with a dedicated focus on sleep-related behaviors. She takes the complicated issue of pervasive sleep problems and helps behavior analysts develop appropriate and ethical behavior plans for improving the quality of sleep for consumers and their caregivers. Her focus on sustainability of sleep habits versus “good” or “bad” habits offers families and clinicians a broader, long-view perspective of sleep, resulting in more sustainable results over time.
We discussed:
- Why is sleep a behaviour analytic issue?
- Is sleep a behaviour?
- Common sleep issues
- Top sleep tips
- and much more!
You can find more from Emily Varon at https://readysetsleep.com/ and on Instagram at https://instagram.com/readysetsleep_ and on LinkedIn at https://www.linkedin.com/in/emily-varon-417aa521/
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Why think about dating and flirting?
Much sociological research into dating looks at the form of dating and people’s intentions, but as behaviour analysts we can look at the functions of the behaviour, verbal and non-verbal behaviour and how our learning histories affect our choices.
What is it?
"Flirtation” refers to behaviour that entails conversation, body language, or physical contact that potentially establishes or maintains a romantic or sexual relationship between two people. It’s all a form of verbal behaviour and we can study it as such - think topography.
Skinner (1957) defined verbal behavior as behavior maintained by a verbal community in which the interaction of speakers and listeners established the practices of the verbal community itself.
Flirting is really ambiguous. It’s framed by a number of rules but the rules are dynamic as well as implicit instead of explicit. The rules are also very different depending on age, sexual orientation, gender, race, religion and learning history.
Functions:
What’s the function?
- Escape… societal disapproval of 30+ unmarried women (hello spinster vs bachelor).
- Escape… loneliness or lack of socially mediated reinforcement?
- Access to automatic reinforcement - the physical side relationships.
- Tangible… gold digging?
- Social… dating purely for social engagement?
- Mate selection
- Social… knowing someone else finds you attractive
Researchers using scripts of flirtatious acts have found that women are more likely to report flirtation as serving the primary function of “having fun” or maintaining a relationship while men report flirtation as “sex-directed” (Henningsen, 2004)
Autoclitics:
HOW something is said is often more important that WHAT is said. Autoclitics - “You are pretty” vs “I think you’re pretty” The autoclitic is defined as verbal behavior that modifies other verbal behavior or the reaction of the listener.
Think Joey from friends and “How you doin’?”
Wade found that the autoclitic function of “you and me” is more successful in prolonging the duration of a conversation and potentially securing a first date in comparison to the function of “we.” For example, “you and I should grab coffee sometime” was more successful than “we should grab coffee sometime.”
Topographies:
Grammar et al. (2000)- female interest in a male was positively correlated with “courtship” behaviors e.g. coy smiles. For males, high production of speech was correlated with interest.
Environment
The same behaviours that could be considered flirting (making eye contact, leaning towards someone, touching them) in the right circumstances but not in others.
What about MOs and conditional discriminations?
Reference:
Wade J. A. (2018). (I Think) You Are Pretty: a Behavior Analytic Conceptualization of Flirtation. Perspectives on behavior science, 41(2), 615–636. https://doi.org/10.1007/s40614-018-0136-y
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If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Body triggers a stress response
Positive Overwhelm: overwhelmed by the outpouring generosity or support
Stress/overwhelm can be manifested to benefit us but many times, hinders us
Flight-fight-freeze response gets triggered/ panic mode/ shut down
-- escape/avoidance
Operationally define Overwhelm- looks similar but different for everyone
Deep breaths -- coping strategies -- expel carbon dioxide which leads to relaxation
Boundaries: to prevent in the future (self-advocacy skills/manding/communication)
Break down big tasks into small managable tasks- task analysis
Create sustainable routines- chaining
Look at the antecedents that triggered the overwhelm
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If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Sarah Burby is BCBA who specializes in Intuitive Eating from a behavior analytic perspective
10 Principles of Intuitive Eating
1. Reject the diet mentality
2. Honor your hunger
3. Make peace with food
4. Challenge the food police
5. The satiation factor
6. Feel your fullness
7. Cope with Emotions with Kindness
8. Respect your body
9. Movement - Feel the difference
10. Honor your health - Gentle Nutrition
Individualized approaches
Shaping, Task Analysis, Desensitization Approaches
https://www.smallchangeshwncoaching.com/
sarahburby@smallchangescoaching.com
https://www.facebook.com/smallchangeshwncoaching/
https://www.instagram.com/smallchanges_coaching/?hl=en
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If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Brian is an autistic BCBA - the “Bearded Behaviorist”
We discussed ASD as the medical model and how the assumption is that the behaviours observed are not rational.
So what is the behaviour analytic perspective on ASD?
We talked about:
Radical behaviourism - all behaviour is rational within context
Medical model vs social model
Self management
Behaviour analysts should be scientist teachers
Neurotypes serves ecological niche
You can find Brian at:
https://beardedbehaviorist.com/
https://www.facebook.com/BeardedBehaviorist
https://www.instagram.com/beardedbehaviorist/?hl=en
https://twitter.com/behaviorbearded
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
FOMO = fear of missing out
FOMO - coined in 2004. In 2013, British psychologists defined it as “pervasive apprehension that others might be having rewarding experiences from which one is absent”
Examples - you say yes to drinks on a Friday night despite being shattered, low on money with a busy Saturday because you don’t want to miss out on the fun times your friends will have.
Two processes:
1. The perception of missing out…
2. Followed by a compulsive behaviour to maintain these social connections.
Why look at it from a behaviour analytic perspective?
- ABA is pigeon holed into being only an ‘autism therapy’ - we want to break that mold
- By understanding the underpinnings to a behaviour, you can change it
- FOMO might be causing a range of negative consequences for individuals - anxiety, lack of personal time, spending too much, etc
FOMO isn’t simply a behaviour as such but a thought process and then subsequent behaviours.
So thinking about the thought process…
Acceptance and commitment therapy is based on the thought that as humans we suffer BECAUSE we have language. Animals don’t necessarily have the complex language that we have where we can think with language about the past or future and that we become fused with that language. It supposes that human language and cognition is often the foundation for negative thoughts and emotions (such as self-criticism, obsession, deception, prejudice, and fear).
What might some of the thought processes or the ‘internal language’ be?
- I’ll miss all the fun times!
- I won’t be a part of the group
- Something extraordinary will happen and I’ll miss it
- People might talk badly about me behind my back if I’m not there
- If I don’t go this time, I might not be invited the next time
What might the subsequent behaviours be?
- Going out even when tired, with not much money, when it’s cold, when you’re already over-socialised
- Drinking when you maybe didn’t want to
- Eating restaurant food when perhaps you didn’t want to (food already bought/prepped, health goals, money worries)
- Feeling tired and under-rested the next day
but also…
- ‘Knowing’ you didn’t miss out
- You might not have experienced the perceived potential wonderful experiences but you didn’t miss anything.
By giving into FOMO, your behaviour will be reinforced - with negative reinforcement of those worrying thoughts.
If you don’t go out, you may:
- See photos on social media that paint a glossier picture of what really happened
- You may actually miss an unusual event - you’ll be intermittently punished for not going out!
- Not be present in your evening in alone and so not enjoy everything on offer because you’re so worried about what you’re missing
What about private verbal rehearsal?
- How often do you recall the ‘good times’ with friends?
- How often do we tact (label) the good times we had by ourselves?
- How often do we reflect on our interpersonal relationships by considering the times we spend together?
- How often do we reflect on our intrapersonal relationships (the relationship we have with ourselves / how much we like and care for ourselves) by considering the times we spend alone?
What about our culture?
- I’ll sleep when I’m dead
- Live every day like it’s your last
- Live, laugh, love
- Keep calm and carry on
- WHY? Fewer industries make money by you putting your PJs on and having a bath.
How about we make others:
- Rest, relax and recuperate
- I’ll be older on my deathbed if I practice proper self care
- My mental health is more important than how many bars I visit this week.
- You can’t pour from an empty cup.
Advice for listeners:
- Do check in with yourself - what do you really want?
- What does your mental health and body really ne
4 Functions of Behavior
Access to Tangibles
Attention
Escape/Avoidance
Automatic (sensory)
5 Love Languages
Words of Affirmation
-verbal praise
-attention
Physical Touch
-sexual or non-sexual physical interactions
-attention
-automatic (sensory)
Quality Time
- spending uninterrupted, valuable time with another
-Attention
Acts of Service
-an act done for another individual
-Escape/Avoidance
Receiving Gifts
-physical items given
-access to tangibles
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
As a coach/consultant/BCBA, what value are you providing to your clients?
In an age when everything is Google-able, why bother having a coach?
What do coaches provide that isn't available from Google?
Google can be too much information / incorrect information
Objectivity
What's the 'value' in this?
Why do people need coaches?
Why choose a particular coach?
Assess your current abilities, needs, skills, etc
Help you clarify your goals, steps towards your goals, values
Help you be realistic about your goals
Help with focus on what's important to reach your goals
Google might give you a 'curriculum'
Support and accountability
Help to motivate you / give you the mindset you wouldn't give yourself
Investing in yourself
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Dr Aisha is a paediatric doctor, qualified personal trainer, weight loss coach and mum of a little girl AND currently training to be a neurolinguistic programmer!
She works with busy professional mums to lose weight without following fad diets or taking magic pills, helping busy women take control of their life and health so they can feel comfortable and confident in their skin.
Other weight loss episodes:
Weight loss series - episodes 19, 20, 21
Life after weight loss - episode 55
Diets don’t work - episode 56
Exercise for weight loss - episode 58
* Doctor Aishah - episode 60
- Mindset around weight loss
- Health
- Medical reasons for weight loss
- Experiential reasons
- Societal reasons: there are plenty! Doesn’t make them ‘right’
- Benefit of losing fat - gaining an understanding of what your body can do
- Benefit of losing fat - Aesthetics…
- Downside to weight loss - When other displeasures are blamed on weight
- Downside to weight loss - focus simply on calories not other aspects of food (enjoyment, nutrients, culture)
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Julie is a fellow BCBA-D and an Associate Professor of Psychology at the University of Minnesota Duluth.
Her teaching includes undergraduate and graduate courses in statistics, research methods, organizational behavior management, organizational psychology, personnel psychology, applied behavior analysis, organizational systems and development, personnel training and development, and worker wellbeing. Her teaching and advising has been recognized at the University of Minnesota Duluth with the receipt of the 2012 Outstanding Faculty Award (UMD Student Awards) and the 2012-2013 College of Education and Human Service Professions Outstanding Advisor Award, along with a nomination for the 2015-16 Chancellor’s Award for Excellence in Teaching.
She’s the Founder of InJewel LLC, a values-focused coaching and consulting company that seeks to enhance individual and organisational performance and wellbeing.
Her research relates to the application of behaviour analysis to address challenges in health, sport, and fitness, the use of Acceptance and Commitment Training to address challenges in coaching and self-management, and evaluating interventions to improve personal, professional, and organisational wellbeing.
She is also active on social media on Instagram drjulieslowiak and sickness_health_and_love on instagram
- We’ve touched on ACT briefly and ABA extensively in previous podcast episodes, but for our listeners, could you give an overview of what ACT is?
- You talk openly on social media about your own experience with a chronic health condition. Can you talk how you use ACT in relation to managing chronic health conditions? Any specific strategies?
- What would you say are the biggest challenges experiences by those with a chronic health condition?
- What research into ACT and chronic health would you like to see conducted in the coming years?
Book recommendations:
Russ Harris - When Life Hits Hard
Joanna Dhal (The Green book) Living beyond the Pain
Evelyn - The Power of Small
Steve Hayes - Get Out of Your Mind and Into Your Life
Connect with Julie:
IG -- @drjulieslowiak or @sickness_health_and_love
LinkedIn: https://www.linkedin.com/in/julie-slowiak-phd-bcba/
Email: injewelcoaching@gmail.com
Website: www.injewelcoaching.com
Connect with the Behavior Analysis in Health, Sport, and Fitness Special Interest Group:
IG @hsf.abai
Email: director@hsfsig.org
Website: www.hsfsig.org
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Factors that affect food choices:
Biological determinants such as hunger, appetite, and taste
Economic determinants such as cost, income, availability
Physical determinants such as access, education, skills (e.g. cooking) and time
Social determinants such as culture, family, peers and meal patterns
Psychological determinants such as mood, stress and guilt
Attitudes, beliefs and knowledge about food
Jam study
In 2000, psychologists Iyengar & Lepper published a study about jams. One on day at a food market, they had a food stall with different kinds of jams and on another day, at the same food market, they displayed only 6 different types of jam. They found was that while the big display table (with 24 jams) generated more interest, people were far less likely to purchase a jar of jam than in the case of the smaller display (about ten times less likely).
The study shows that while choice seems appealing, at first sight, choice overload generates the wrong results.
It was more than just sales volume affected - the bigger display of jams lead to a lower customer satisfaction than the smaller display, proving that choice can actually demotivate the customer.
Have a smaller selection of snacks in the house
Have a small set list of workouts
Clothing - Elon Musk, Mark Zuckerberg, Jeff Bezos - all have a ’uniform’
Accessibility nudge (have it closer to hand) - reduce task demand
Salience nudge (make it look more attractive)
Social proof nudge (Show it’s popular with others)
Sunk cost fallacy
The tendency to pursue a course of action, even after it has proved to be suboptimal, because resources have been invested in that course of action.
E.g. staying with a partner because you’ve been with them for 10 years, even if the relationship is of poor quality.
Loss aversion
The tendency to pursue a course of action, even after it has proved to be suboptimal, because resources have been invested in that course of action.
* E.g. staying with a partner because you’ve been with them for 10 years, even if the relationship is of poor quality.
Decision fatigue - Too much choice
The theory states we only have the mental energy to make a certain number of decisions in a day.
This makes our choices less likely to be value-led / sensible in the evenings than they are in the mornings
* Never buy from Amazon after 8pm at night, don’t message your ex in an evening and choose your food/health choices in the morning.
Variety - the more flavours and varieties of food we have, the more we’re likely to eat. E.g. you’re more likely to eat more from a buffet that if you have one plate of a single type of food like pasta.
* Limit number of foods available
Forced choice model
Hanley:
A = go home
B = yearn and earn
C = unconditional R+
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
As awareness is increasing surrounding personal pronouns, our verbal behavior is needing to increase as well.
We took a behavior analytic and verbal behavior approach to discussing personal pronouns. What self-advocacy and communication is needed to help support the teaching and re-learning of our verbal behavior.
The visual stimuli is the same but the language to tact a person's preferred pronouns varies greatly. What we're taught at a young age is people with short hair, pants and shirt is a boy and people with long hair, a dress and pretty shoes is a girl is completely irrelevant to determining a person's preferred pronouns.
What are your thoughts and personal experiences on this topic, changing your verbal behavior and increasing awareness?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Getting back on track after the holidays:
- Best time to plant a tree? 10 years ago. 2nd best time? Now
- Reevaluate your values. How to do this.
- SMART goals
- Make your goals public.
- Get an accountability partner.
- Don't over-restrict / try to implement too many changes at once.
- Utilise the quieter times of January
Baseline data... what?
- Pen and paper, notes on phone, whiteboard pen on fridhe, app on phone - anything!
- Tally the how many times you do the behaviour you're looking to change.
Precision nutrition... why?
- Minimum certification required to practice nutrition with BCBA certification
- EXCELLENT course with a lot to learn from.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Boundaries keep everyone safe and healthy.
A boundary is a decision you make for yourself about what you will do if a certain behaviour happens around you that you don’t want to be around.
A boundary when you remove access to yourself when someone demonstrates that they’re not honouring, respecting or protecting you.
It’s a rule. If, then.
Simple, known ones might be…
No-one is allowed to smoke in my house, if they ask to, I’ll say no and direct them outside. If they ignore me, they’ll be asked to leave, forcefully if need be.
Less obvious ones might be
I don’t like to be touched without prior permission (e.g. may I give you a hug?)
Boudaries have nothing to do with how ‘bad’ the behaviour is.
Are boundaries to keep us safe from others? What is bad?
Boundaries aren’t about controlling or changing other people’s ‘bad behaviour’. It’s about staying true to your values.
Are you coming from s place of love for yourself or the other person.
You shouldn’t believe that they’re not allowed to do what they’re doing or that you are somehow ‘better’.
Who’s values are you honouring? It’s a form of self care.
You should be ready to reinforce it.
If your intent is only to change the other persons behaviour, it likely won’t be successful because your reinforcer won’t come soon enough.
Understand they’re allowed to behave however they want to behave.
Be clear on the boundary - be specific.
e.g. if Uncle Eric talks about my weight, I’ll give him one kind but clear verbal warning and if he does it again, I’m leaving the conversation / house / phonecall
You don’t need to tell the other person this. Sometimes it’s better not to!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
There are enough blog articles, podcasts, etc with holiday gift guides that exalt all the excesses of consumerism. We decided to do a holiday gift guide with a difference that requires little to no money and hopefully allows you to have a merrier Christmas, calmer family time and reach the New Year in a better headspace.
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Self care - How can you care for yourself in a way that you show up to Christmas, Hannukah, Diwali, whatever you celebrate as your ‘best self’. Can you delegate some jobs to your partner? Can you outsource any job? Can you prepare things little and often? Can you plan for those things that make you feel grounded - walks/baths/naps/time alone?
-
Let go of expectations - I think a lot of stress comes from our high expectations of what ‘should’ be.
-
Non appearance based compliments. want you to know it. Examples:
- You have the best energy
- You’re so much fun to be around
- You’ve really changed my perspective on…
- You have great taste in…
- You have the best sense of humour.
- You're such a good friend/mum/brother.
- I love how passionate you are about _______.
- You're going to make our family / friendship group / the world a better place.
- You're such a good listener.
-
Your optimism is infectious.
-
Conversation starters. e.g.:
- Have you done anything exciting lately?
- How did you meet the host?
- What was the last good book you read?
- Do you listen to any podcasts? Which is your favourite?
- What do you think is the best show on Netflix right now?
- Have you been on any interesting trips lately?
- If you didn’t have the job you have now, what would you be?
- What is the most rewarding part of your career?
- If you could travel back in time, what decade would you choose to live in?
- What’s the best thing you’ve ever bought off Amazon?
- What is one thing you can’t live without?
-
What’s the strangest dream you’ve had recently?
-
Values assessment. What are your values going into this festive time? They likely change during the festive period. Would you rather be right or loving?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Gamification is a relatively new trend that focuses on applying game mechanics to non-game contexts in order to engage audiences and to inject a little fun into mundane activities besides generating motivational and cognitive benefits.
Over 100 000 health applications (apps) are available worldwide for smart- phones with exercise, diet and weight management apps being the most popular downloads.
500 million people globally currently use mobile health applications.
There is little evidence that public health practitioners and users participate in the design of health apps and most apps do not contain theoretically consistent behaviour change techniques. Very few apps comply with regulatory processes or have had their effectiveness formally assessed, leading to concerns about lack of benefit or even potentially harmful apps.
We would hope they would focus on behaviour change techniques - A behaviour change technique is ‘an observable, replicable and irreducible component of an intervention designed to alter or redirect causal processes that regulate behaviour; that is, a technique is proposed to be an “active ingredient” (e.g., feedback, self-monitoring, reinforcement)’.
- Nintendo Wii fit
- Fitbits and Apple Watches - ‘closing the rings’
- Nuffield health offers Apple Watches and similar for hitting health goals (e.g. steps, # of times in gym)
- Fitbit and garmin offer friend challenges
Lamyae Sardi, Ali Idri, José Luis Fernández-Alemán. (2017). A systematic review of gamification in e-Health. Journal of Biomedical Informatics. Volume 71, pg 31-48.
ISSN 1532-0464,
https://doi.org/10.1016/j.jbi.2017.05.011
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Dr Heather McKee is a health behaviour specialist with a masters in physical activity and health psychology and a PhD in weight loss behaviour change psychology.
She supports others to build health and wellness with measurable and long lasting results.
We talked about:
What do people who successfully maintain health behaviours long term do differently from those who don't?
How to view failures
How to plan for failures
Mindset
Compassion
Goal setting
You can find more from Heather at www.drheathermckee.co.uk and www.bitesizedhabits.co
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
We welcome Mallory Anderson-Macy on the podcast to discuss ACT, burnout and self care.
- Mallory's work and what she does
- What is ACT?
- High rates of provider burnout
- What is burnout?
- Where to start?
- Defining the life you really want
- Big 3 - time, resources, energy
- Don’t ’should’ on yourself
- What as a clinician can I do to help my staff to protect against burnout?
- Book reco - Brief Intervention for Radical Change - book Kirk Strosahl
- mindfullymallory.com
- Book - Seven Days to Clarity
- YouTube - Mindfully Mallory
- @MindfulMallory on Instagram
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Water - salty foods, heating
Still prioritise movement - Lack of motivation for "summer body"- reframe goals
Still eating veggies and fruit
Those with kids / working in schools, big change in schedule, much busier
Celebrate the festivities on the days not for the whole month
Not labelling Halloween/thanksgiving/Xmas food as that
What are some non-food activities you could do?
Is it a hell yes? Do you need pumpkin spice lattes for the whole of autumn?!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Substance addition - more traditional idea of addiction to a substance that causes a physiological addiction (that’s not to say there aren’t behavioural elements). Often mind-altering substances.
Behavioural addiction - behaviours that impact the rewards centres of the brain, such as gambling, binge eating, sex, shopping, gaming, exercise, cosmetic surgery, watching porn, risky behaviours.
The current Diagnostic and Statistical Manual, 4th Edition (DSM-IV-TR) has designated formal diagnostic criteria for several of these disorders, classifying them as impulse control disorders, a separate category from substance use disorders. Other behaviors (or impulse control disorders) have been included in DSM-IV DSM – gambling, kleptomania, internet gaming disorder, internet addiction, food addiction, hypersexuality, shopping addiction, exercise addiction, and tanning addiction.
Behavioural addictions have more than tripled in the last decade while substance abuse has remained relatively stable over the last 20 years. This also correlates with the widespread use of social media (correlation not causation!)
Phones - one click on Amazon prime, a few clicks to online porn, a few clicks to takeaway orders, a few clicks to place an online bet…
Signs of behavioural addiction:
Spending the majority of your time engaging in the behavior, thinking about or arranging to engage in the behavior, or recovering from the effects
Becoming dependent on the behavior as a way to cope with emotions and to “feel normal”
Continuing despite physical and/or mental harm
Having trouble cutting back despite wanting to stop
Neglecting work, school, or family to engage in the behavior more often
Experiencing symptoms of withdrawal (for example, depression or irritability) when trying to stop
* Minimizing or hiding the extent of the problem
Gambling - Johnson & Dixon (2009) used a response cost to reduce gambling behaviours in pathological gamblers by getting the participants to pay to gamble (or have the dealer perform the response for free). Only partially successful. To me this makes sense. To gamble, you have to pay?!
Dixon, Marley & Jacobs (2003) found through multiple measures of delay discounting indicated that gamblers discounted delayed rewards (1 week later) more steeply than did control participants. SO maybe casinos/online gambling forums should deliver rewards one week/month/year later?
Interestingly, there have also been behavioural interventions for substance abuse disorders, such as alcoholism and heroin use published in JABA.
Personal use?
- Baseline data
- Social validity
- Determine intervention
- Take data
Ref:
Johnson, T.E. and Dixon, M.R. (2009), ALTERING RESPONSE CHAINS IN PATHOLOGICAL GAMBLERS USING A RESPONSE-COST PROCEDURE. Journal of Applied Behavior Analysis, 42: 735-740.
Dixon, M.R., Marley, J. and Jacobs, E.A. (2003), DELAY DISCOUNTING BY PATHOLOGICAL GAMBLERS. Journal of Applied Behavior Analysis, 36: 449-458.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
This week, we answer client questions!
What is the strongest behavioural contingency?
Positive reinforcement, the faster it’s delivered after the behaviour, the stronger the effect.
Temporal discounting can weaken behaviours/habits
Individuality? Interesting research?
Escape maintained behaviour - e.g. not missing a gym class, avoiding social disapproval
- Diet and exercise - avoiding future ill health and feeling discomfort
- Work ethic - avoiding homelessness, peer judgement
- Teeth brushing - avoiding poor dental health
* What kind of reinforcement people prefer is also individual. Personally, a lot of my reinforcers are automatic - I like endorphins from exercise, cuddles (from Jim!), food… but I’m not strongly reinforced by most tangible reinforcers.
Creatine - what is it?
Other than protein powder, it’s probably the most researched supplement
No published literature supporting it being unsafe in any way
But… anyone with underlying health conditions, especially liver and kidney, children and pregnant should talk to their doctor first.
Our bodies make their own creatine, in your kidney and liver, after you eat protein. Animal protein, like meat and fish, contain creatine, but you'd need to eat a HUGE amount to get as much creatine as supplements give.
Creatine increases the body’s ability to produce energy rapidly. Creatine exists naturally in our bodies and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym.
Your muscles convert creatine into creatine phosphate, which is then converted into adenosine triphosphate (ATC), which your body uses for explosive exercise.
It’s not an either or - you can’t replace other protein intake with creatine - they work in different ways. Creatine fuels strength in workouts, protein fuels muscle protein repair/synthesis.
Cognitive performance
When you start to take it, you’ll put on weight - it’s just water - but that’ll make your muscles look bigger. So… you also need to make sure you’re drinking enough water.
Like we mentioned on last week’s episode, how people respond to supplements is very individual and partially genetic. Not everyone will respond in the same way.
Take data on it! Does your training volume increase? Weight increase? Other effects?
It doesn’t work without working out!
Minimal calories so won’t cause fat gain.
Lots of different types - creatine monohydrate is what is typically studied and is the cheapest - you don’t need the ones with bells and whistles - they probably won’t do what they’re claiming to do.
When starting, some people have digestive issues - gas, bloating etc.
5g per day, every day
I’ve been doing pushups on my knees for FOREVER and can’t seem to progress to ‘proper’ pushups. Other progression ideas? Will chest press help?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Insider secrets or simply lesser known facts... We cover some topics that have come up with clients recently.
Superfoods are nonsense
- The term ‘superfood’ is unregulated and doesn’t mean anything (note: same with the word ‘natural’).
- Well known superfoods = blueberries, goji berries
- 100 calories worth of goji berries will give you 250% of your RDA vitamin c. 100 calories worth of broccoli will give you 429% of your RDA vitamin c. It’ll also cost a fraction of the price.
Supplements are white labelled - they all come from the same factory
- A lot of supplements aren’t FDA approved.
- All foods and drugs affect different people in different ways. For example, in contraceptives, there are genetic factors with how many oestrogen receptors you have and how much water you retain.
Cheaper foods
- Dried beans/lentils - typically at least half the price than buying canned
- Frozen or canned fruit and vegetables are often cheaper, particularly out of season but often fresher and with equal or more nutrients.
Freezing food doesn’t make it last forever. Fat content does.
- You know the ziplock bags that have writing on them and a place for you to write the content and the date. Yeah, that’s for a good reason.
You don’t need to cleanse. Your liver does everything cleanse-y you need it to do without any special help.
Movement:
You have to workout for several hours per day several times per week
Headlines such as "7-minute Abs" and "You only need to exercise for "11 minutes per day
https://www.acefitness.org/education-and-resources/professional/expert-articles/7750/exercise-for-only-11-minutes-a-day-a-case-study-in-misrepresenting-the-science/?topicScope=exercise-science
You need to do crunches and sit ups to get abs
Walking on the treadmill is a good warm up for strength training
A certain time of day is better to workout
Cardio equipment machines don't accurately report calorie burn
Spot training to lose fat.....DOESN"T WORK!!!!
Sweating means you're burning fat.....nope, your body is regulating it's temperature
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Nick Jolly is not only one of the nicest people you'll ever meet, a superb personal trainer but he also has a superpower. In this episode, he talks to us about his journey with ADHD and how he sees it as his superpower.
- Nick talks aboiut his journey to getting to where his is today and what inspired him to become a PT.
- ADHD as a superpower
- How Nick manages his own behaviour and what strategies he has in place to work towards his goals.
- What would Nick like to be able to go back and tell himself as a child.
- How we can all work towards the world should be more accepting of neurodiversity.
- Nick Jolly in 10 years time - what’s he up to?
Why is it that so often we know what we SHOULD do but can't actually DO it?
- Values - is the goal truly one of your values?
- Do you value yourself enough? An example of this might be paying for therapy. When someone is feeling at their absolute worst, it’s the time they most need someone to talk to and yet is the time they are least likely to want to invest in themselves.
- Have you identified how hard you’re willing to work OR how long you’re willing to wait to achieve the goal?
- How are you setting up your environment?
- How are you altering your MOs?
- Aversive settings? Change is HARD initially, you’re disrupting status quo.
- If the ultimate goal is delayed, are you planning for shorter term reinforcement?
- Have you considered competing contingencies?
- Delayed reinforcers - what we know from the research
- Concept of ‘future self’
- What have you reinforced in the past - the idea that you stick to your goals or you give up on yourself?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Taken from the National Eating Disorders website:
Body image is how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses:
What you believe about your own appearance (including your memories, assumptions, and generalizations).
How you feel about your body, including your height, shape, and weight.
* How you sense and control your body as you move. How you physically experience or feel in your body.
Many of us internalize messages starting at a young age that can lead to either positive or negative body image. Having a healthy body image is an important part of mental wellbeing and eating disorders prevention.
62% of women feel negatively about their body image compared with 53% of men. 57% of those who don't identify with either as a man or a woman reported feeling negatively about their body image most of the time
Not linked to body size / weight loss - weight loss is actually linked to poorer body confidence
Is fluctuating
Is separate from self esteem
Not linked to objective beauty - eg models are the least confident
People with good body image also have bad days
Also have a strong filter for when they hear negative comments/thoughts
Also tend to have good media literacy - know that what they see isn’t necessarily true
Haven’t always had positive body image
Have good role models (who don’t necessarily look how they’d want to look!)
What’s the antecedents:
Is it weighing yourself? Reduce or stop OR increase and break association
Body checking - self monitor to reduce
* Curate your inputs
Reframe it:
I have excess energy stores
“We don’t do that anymore”
* I’m strong
Negative self talk - what’s the function?
Negative self talk to others - we may be reinforced by others telling us otherwise - “No, you look great!”
Our own responses to negative self talk - comfort ourselves with food / alcohol / bath etc
* Our own responses to negative self talk - escape the hard - by telling yourself you can’t / you’re worthless, what are you avoiding?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Are you a long distance runner, cyclist, triathlete or hiker? Do you know how to fuel and hydrate properly for long duration (90+ minutes) activities?
Note Emily is certified is Sports Nutrition but this is not her primary focus!
Thank you to one of our listeners for reaching out and asking this question in our Behave Yourself Podcast Facebook Group!
Use schedules, such as fixed intervals to consistently take on nutrition
Collect data and track how you feel over time based on the types of foods and liquids
This is an ongoing process that even pro-athletes are still trying to figure out for themselves!
To calculate your sweat rate:
https://www.trainingpeaks.com/blog/how-to-calculate-your-sweat-rate/
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Facebook group member questions!
Most exercises are based on a few basic movements - what are those basic movements that we should incorporate into our exercise practice?
What would be the differences in a workout where you are looking to tone up versus build muscle?
How to promote heathy snacks and treats as most friends seem to think cake
is the answer to everything. I’ve read so much about diabetes and pre-
diabetes. How do we change our apparent food culture of carrying on and
eating cake?
Healthy substitutions (I.e., when snacking, preparing meals, ordering at a restaurant), how to eat healthy at a restaurant (substitutions, portion sizes, etc), when reading labels what are some things to be on the lookout for (consume in moderation or consume more of)
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Erin comes back to continue discussing time management and her excellent tips for how to best manage your time.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, Erin Conant discusses values, goals, mistakes, error corrections and her doctorate. She deep dives into time management and how to manage your own time to live a value driven life and achieve your goals.
You can find more from Erin on Instagram @erinconant
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Dissertation: Analysis of one structured fitness motivation intervention on self-efficacy, achievement goal orientations, and exercise adherence in sedentary and moderately active adults.
-Motivation and variables that affect behavior
-Perception of Competence: task-oriented vs. ego-oriented
Assessments:
- Self-Efficacy Scale for Physical Appearance
- Achievement Goal-Orientation Scale
Interventions used:
- Goal Setting- 1st 3 mins of each session (group goals for class)
- Public Posting- poster in workout room, participant effort reviewed
- Peer Feedback- paired up and asked to motivate/push each other, correct form
Attendance Criteria and Active Participation Criteria (5pt likert scale)
3 x 50min/week- structured group classes for 9 weeks
Used a reversal design: ABACADA
- A- baseline
-B- Goal setting- every participant had this phase first since they were all novice exercisers
-C/D- varied per group - Public Posting and Peer Feedback
Results- Peer Feedback was the most effective at decreasing absences and increasing active participation- participants were overall satisfied with the process.
https://digitalscholarship.unlv.edu/cgi/viewcontent.cgi?article=3660&context=rtds
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we discuss Bosch, Miltenberger, Gross, Knudson & Brower Breitwieser (2008) Evaluation of extinction as a functional treatment for binge eating. Behavior Modification, 32, 4 (556-576).
We talk about:
- What the researchers did
- Their findings
- Their conclusions
- The behaviour analytic principles considered
- Real world application
- Binge eating and potential other factors at play
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
The UK has recently passed legislation to force all large business to display calorie information on menus and food labels from April 2022. These rules are intended to help the public to make healthier choices when eating out. But... do they work?
Is it a good idea?
- 35 million people in the UK are estimated to be overweight or obese (64%).
- Could help individuals trying to eat a calorie controlled diet be more informed
Is it a bad idea?
- Concerns about those with eating disorders.
- It’s only calories – not fibre, protein, micronutrients etc and simple calorie comparison means nothing – a chocolate bar has fewer calories than a meal with steak, greens and lentils.
- Could give a false sense of ‘health’ to some – e.g. I’ve only eaten 500kcals at this meal…
- It doesn’t teach people anything.
- There’s more to obesity than calories in, calories out in restaurants.
Will it actually help?The research suggests not. Petimar et al (2019) study. After labeling implementation, a level decrease was observed of 60 calories/transaction followed by an increasing trend of 0.71 calories/transaction/week. Also see Cochrane reviews.
Why?
- Are the diners attending to the information?
- Do they understand what calories are?
- Do the habituate to the information and no longer attend to it?
- Values driving those actions?
- Understanding of calories and weight.
- Function of eating at restaurants – not for calorie control but pleasure.
What to do?
- Consider your values…
- Decide on what your goals are
- Consider how often you eat out.
- Is this legislation probably intended for you?
- What should the government actually do?
Do public health initiatives work in general?
- Smoking ban – in 2007 smoking in enclosed spaces became illegal in Britain. In 2006, 22% of adults smoked. 14% in 2019.
- Soft drinks industry levy (sugar tax) – manufacturers had to pay a tax for soft drinks with more than 8g of sugar per serving. Forced product reformulation.
- Minimum unit pricing (MUP) on alcohol in Scotland. The proportion of people with alcohol dependence typically drinking alcohol reduced substantially, from about 6 out of 10 people before MUP, to about 1 in 10 after MUP was introduced.
- Traffic light labelling system - introduced in 2014 - designed to give consumers an immediate idea as to whether something is healthy. The research shows it to be ineffective (Sacks, Rayner, Swinburn, 2009).
References:Petimar J, Zhang F, Cleveland LP, Simon D, Gortmaker SL, Polacsek M, Bleich SN, Rimm EB, Roberto CA, Block JP. Estimating the effect of calorie menu labeling on calories purchased in a large restaurant franchise in the southern United States: quasi-experimental study. BMJ. 2019 Oct 30.
McGeown L. (2019). The calorie counter-intuitive effect of restaurant menu calorie labelling. Canadian journal of public health = Revue canadienne de sante publique, 110(6), 816–820.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Definition: “Burnout is a syndrome of emotional exhaustion, depersonalisation, and reduced personal accomplishment that can occur among individuals who work with people in some capacity” (Maslach, Jackson, & Leiter, 1996, p4)
Contributory factors to burnout:
Workload - Task demands / task avoidance?
Control - Synthesised contingencies?
Reward - Thin schedule of reinforcement?
Community - Social reinforcers, group contingencies?
Fairness - Comparing individual reinforcers compared to own?
Values – MOs?
We discuss burnout with exercise, food and weight loss.
Burnout in ABA:
1) Julie Slowiak – self care
2) Camille Plantiveau, Katerina Dounavi & Javier Virués-Ortega (2018): High levels of burnout among early-career board-certified behavior analysts with low collegial support in the work environment, European Journal of Behavior Analysis, DOI: 10.1080/15021149.2018.1438339
We are THRILLED to talk to Dr Zoe Lucock about her work in behavioural gerontology!
Zoe is a BCBA-D with a PhD in behavioural gerontology. Her research and clinical practice focuses on the functional assessment of problem behaviour shown by adults with dementia and finding alternative methods of giving adults with dementia choice over their care, particularly for those who no longer have the ability to communicate through language. She is committed to using evidence-based methods to improve the quality of life of both older adults and their caregivers.
Zoe has many scientific publications in reputable behaviour-analytic journals based on her work with adults with dementia and adults with intellectual disabilities and dementia in care homes.
Zoe is one of two directs of PACT - positive axing consultancy and training, who provide high quality behavioural service provision for older adults in the UK. They also provide CEU training, including on-demand content on their website.
Behavioural gerontology - what is it?
Make it real… what are some of the most relatable applications you’ve seen/implemented?
How did you get into it?
Behaviourally… what do you want your younger self to know to prepare for a wonderful older age?
I’d encourage all BCBAs to look up PACT, but particularly those interested in learning more about behavioural gerontology to visit PACTs website where there is a free workbook on how to move into behavioural gerontology.
You can find more from Zoë at https://www.positiveageingconsultancy.co.uk/
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Dr Aishah is a pediatric doctor, qualified personal trainer, weight loss coach and new mum AND currently training to be a neurolinguistic programmer! She lives and works in Leicester and London in the UK.
She helps busy professional women to lose weight without following fad diets or taking magic pills, helping them to take control of their life and health so they can feel comfortable and confident in their skin.
We talked about what led Aishah to follow this pathway, what she sees her clients struggle with the most, how society and social media affect women and health and generally geek out about all things health and nutrition!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
As always, we love our listeners and your questions!
Today we shared our favorite IG accounts and if we left someone off the list, it's because we could probably go on for way too long about the awesome connections that we've made through instagram, including each other!
We provide some tips for self-management from a Facebook member question
Finally, we went on a bit of a feminist rant #sorrynotsorry!
If you have a question for us, please don't hesitate to reach out! We love doing Q&A espisodes and based on our stats, our listeners do too!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Should we exercise just to lose weight??
There are SO MANY other reasons to exercise
The usual suspects:
- overall health and well-being
- social reinforcers- friends
- it's fun
- improves mood
- boosts energy
- improves sleep
- enhance sex life
What about memory? Cognitive functioning? Reasoning?
Take a listen and then evaluate your values and motivation behind your exercise/fitness goals!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
What is a task analysis?
What is a balanced plate? PFF - Protein, fat, fibre
Why protein?
Why fat?
Why fibre?
Why not carbohydrates?
Meal planning task analysis – go to Facebook group for visuals!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
We often hear the phrase, "Diets don't work." We had the WONDERFUL Angela Tam of @chasingandchinups to discuss this with us.
What is diet anyway?
Where did this notion of diets not working come from?
What's the truth of the matter?
What does work when it comes to dieting?
What about the mindset around diets and weight loss?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Disclaimer – life after weight loss will be different for everybody. I’ll be speaking only of my own experiences.
Nothing changes. Kinda.
If you weren’t confident before, you won’t be after.
If you didn’t like yourself before, you won’t after.
But this is good news! You can like yourself and be confident at any size, in any body, no matter what you look like.
Some things will change.
New clothes. LOTS of new clothes.
Some people will treat you differently.
You will always have to watch your weight if you want to keep it off.
Focussing on how your FEEL rather than how you look is a game changer
Your relationship with food and the scale will be a long-term work in progress
Body dysmorphia
You’ll always identify as a fat person but fat people won’t identify as you being fat
Body image and boundaries
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Putting your name to something matters
Transparency around advertising and payments should be mandatory worldwide (IMO)
If you tie your qualifications to your public profile (e.g. BCBA), that comes with a level of responsibility.
There’s no one right way to do everything
They give gravitas without education
I’m a CEO/ business owner / mom-boss
The products are bad per se, but they’re not the only way
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Behaviourally speaking… what was lockdown?
· New group contingencies in place
· Massive change to environment
· New rule governed behaviours
Psychological flexibility for the win
· Are you ‘trapped’ at home, or ‘safe’?
· Are you bored or do you have additional free time to pursue new hobbies and activities?
· Are you miserable about the state of the world or hopeful about the future?
Your environment counts… doesn’t it?
· On paper, it makes ‘sense’ that during lockdown we had more control over our environments, especially in terms of our eating behaviours.
· So we should have all been living our healthiest lives, right? Wrong!
Routines and habits are important… sometimes
· When our old routines were removed (e.g. get up, coffee, breakfast, commute, work), we became a lot less productive.
· But other habits, like spending time doing some activities or seeing certain people were stopped during the pandemic and we felt better for it
Technology is the future… but it’s a whole new skill
· Processing many different faces and voices on a screen requires a lot of cognitive effort.
Rule governed behaviour is variable across different people and wears out for some
· E.g. those who started off being very cautious but eventually less cautious having not experienced illness in themselves or loved ones.
Our health matters
· And we previously were unsanitary goblins
· We’re more aware of our own immunity and sanitation than ever before
Absence really does make the heart grow fonder
· Increased MO for family, friends and socialising
· Deprivation hypothesis
Unpaid work gender gap:
· Before lockdown, the gap in unpaid work between men and women – which includes unpaid childcare and other unpaid work such as housework and volunteering – was 1 hour and 50 minutes a day, with men instead spending more time engaging in paid work and travel.
· Compared to 2014 to 2015, men reduced their work and travel time by 1 hour and 37 minutes a day on average during lockdown, while for women this reduced by 1 hour and 2 minutes. The time spent doing unpaid work rose by 22 minutes for men and fell by 20 minutes for women and, taken together, these effects reduced the 1 hour and 50 minute gap in unpaid work to 1 hour and 7 minutes a day
Timing is everything:
Lockdown a few days before Christmas
Governments need behaviour analysts
Misc / funny observations:
· I can cut men’s hair (specifically Jim’s hair) pretty well!
· I’ve never been so grateful for Amazon Prime, grocery delivery services and key workers
· My face on Zoom is not what I pictured it was in my head…
· We have new words in our vocabulary – to Zoom is now a verb, mascne is an atrocity, keyworkers have a word to define them and they are loved by all, and while the word furlough is not a new word, we all now know what it means.
· Athleisure is fun for the first 9 months… and then it’s time for some structure and style
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
We all have our own labels - behaviour analyst / grown up / mum / scientist / nutritionist / athlete... and yet sometimes our behaviour directly contradicts these titles! We take a humourous look at some of these contradictions.
Note: for those with children, you might want to make sure they're not around or listening when we start talking about fairy doors. It's nothing explicit but probably information you don't want their little ears hearing!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Are you constantly off-task? Getting distracted by your environment? Are you saying you're "busy" but not actually productive?
On task behaviors- operational definitons
Orientation towards the task at hand
compliance with all directions
working with appropriate materials
looking at the materials or teacher
writing numbers/words related to the task
Exercise/Attention in School
Mahar et al 2006- Medicine & Sicnece in Sports & Exercise
Elementry age children
pedometers
"Energizers" 10min/day for 12 weeks
30 minutes imediately before and after
no significant effects before even with "anticipation"
Steps- average 782 more daily in school steps- statistically significant
Mean % of on task behavior was 20% from baseline (least on task students)
total of 5 minutes (10s intervals)
All students mean increase was 8%
Self Monitoring of Attentional Behaviors vs Self Monitoring of Productivity
Karen Harris, University of Maryland, JABA 1986
Not only attending, but making an active academic response
Take a Listen for tips to stay on task!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Brett Yarris is a behaviorist, specialising in movement and skill acquisition, working with elite athletes and individuals with special needs.
As the CEO of The Behavior Movement, and the Chief Strategy Officer of PFN365 - Pro Football Network – he is a pioneer in applying the science of behaviour to movement and sports.
We both left the interview inspired by Brett and his passion!
Find more from Brett:
https://instagram.com/brettyarris?igshid=1m5kwwj8lq2ot
https://www.linkedin.com/in/brett-yarris-931b6293/
https://twitter.com/bxmovement?lang=en-gb
https://www.profootballnetwork.com/
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
75 Hard – what is it?
“75 HARD IS A TRANSFORMATIVE MENTAL TOUGHNESS PROGRAM”
“An ironman for your brain”
Rules:
1) ☑️ Follow a diet. This can be the diet of your choice, but it must be a structured plan designed with a physical improvement in mind.
2) ☑️ You must complete two 45-minute workouts. One of those workouts MUST be outdoors.
3) ☑️ Absolutely NO alcohol or cheat meals.
4) ☑️ Drink 1 gallon of water.
5) ☑️ Read 10 pages of a book. **Audiobooks DO NOT COUNT.
6) ☑️ Take progress pics everyday
ZERO COMPROMISE
ZERO SUBSTITUTION
You have until you go to sleep to complete the day.
If you fail, you MUST start over on Day 1.
WHO WOULD CHOOSE TO DO THIS?!
What’s good about it?
What’s not so good?
Motivating operations (MOs)
Reinforcement
What would I suggest instead of 75 Hard? 75 SAS or 75 Sensible and sustainable. Yup, I went there, trying to make it sounds even harder to draw people in, pure crummy marketing ploy. 75 has nothing to do with it…
1) Define your values – what’s important to you right now and what kind of person do you want to be?
2) Assess where you’re currently at. What’s possible for you?
3) Define behaviours that will move you towards your values and goals.
4) Take some baseline data.
5) Break these behaviours down into small, manageable components.
6) Plan for how you’re going to achieve them and make it easier for yourself.
7) Program reinforcers in.
8) Take data on your progress.
9) Evaluate your data regularly and reassess your goals. Increase when necessary.
10) Rinse, repeat, celebrate.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
This isn't necessarily about how to get a job in Health and Fitness related to behavior analysis, but rather the journey of Emily going from working in direct services as a BCBA to learning a new field of Personal Training.
Weekly Behave Yourself Check-In:
Emily- attempting to keep protein, veggie and water intake up with a hectic schedule
Jo- took a few weeks off from working out to help her hips feel better!
Key Tips:
Have a Plan
Supervision/Experience
Gain Scope of Competence
Financial Security
Entreprenurial Mindset
Why is Emily going back into direct services she loves Personal Training?
Come find out!
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services. |
Kelly Killen has been a coach and fitness enthusiast since 1999 and a Board-Certified Behavior Analyst since 2009. She is a Certified Wellness Coach holds an advanced diploma in Nutrition. Kelly is also a former pro figure competitor, with over twenty years of experience in figure and physique competition.
Kelly launched KK Wellness Consulting in 2014, serving many clients both in the US and internationally, and her unique combination of professional skills and athletic achievement enables her and her team at KKW to provide their clients a healthy and sustainable long-term solution for weight loss and weight management.
Kelly has spoken at numerous conferences, including ABAI and is a leader in the field of Health, Sports and Fitness within ABA.
In this episode, we covered:
What does Kelly do?
Kelly's advice for behaviour analysts wanting to enter the health, nutrition and fitness field.
The future of ABA within health, nutrition and fitness.
KKW's academy for continuing education and supervision.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Teaching with Accoustical Guidance
Developed by theresa mckeon when she was working at a summer dance camp
Theresa McKeon, Joan Orr and Beth Wheeler
Shaping
Positive Reinforcement
Task Analysis
The stimulus is the click which cues the next behavior in the chain
Only reinforcers the correct behavior
It's either yes you did it or no sound is produced
Tag Point: WOOF
W: What do you want them to do?
O: One behavior
O: Observable
F: Five words or less to describe
Research Examples:
SURGICAL
Levy Pryor, & McKeon in 2015 compared TAGteaching to modeling for teaching surgical techniques
DANCE
Quinn, Miltenberger and Fogel (2015) examined the effects of TAGteach on three dance skills (turn, leap, and kick) of four female dance students.
YOGA
Ennett et al, 2019 used TAGteaching to teach yoga poses
RESISTANCE
THE EFFECTS OF TAGteach™ ON THE EXECUTION OF RESISTANCE TRAINING MOVEMENTS
Thesis by Alexa Doyle- Temple University
https://www.tagteach.com/
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Why talk about this? Well… what do you remember from sex ed classes?!
What is it? Definitions...
What’s ‘normal’ 4 phases of menstrual cycle:
Menstruation (winter): Day 1 of your cycle is actually the first day of your bleed. Lasts between roughly three and seven days, more for some women. Low energy. Blood pressure likely to be higher. Increase in blood glucose. Period poops
Follicular phase (spring): Around day 5-7 depending on your cycle length. Follicles in your ovaries that contain your eggs start to mature and one of them will ripen ready for ovulation.
Energy levels typically start to gradually rise.
Exercise - Better ability to push power and push neuromuscular 0-6 rep range with significant lean mass gains.
Ovulation (summer): Around day 13 to 21 depending on your cycle length and only lasts for 2-3 days. Shortest phase of your cycle when your follicle releases an egg. Energy levels continue to rise to their peak.
Luteal phase (autumn): Around day 21 to around day 28 – starts after ovulation.
Energy levels start to fade during the luteal phase. Symptoms of PMS, crave certain foods and experience mood swings. Weight fluctuations are normal up to 2.5 kg. Core temperature is elevated - drink more water to stay hydrated. RHR increases. Immune system is suppressed.
Exercise - do more VO2 work and steady state training, EMOM type workouts, 6-8 rep range. Can also affect your cognition and balance - might be more clumsy.
Eat enough to fuel your body – in luteal phase we burn 100-400kcals more per day.
How to track? What data? Keep a track of your first day of bleeding, how long it lasts and how heavy. or more in-depth data… Apps – e.g. Wild AI app. Basal body temperature. OTC ovulation predictor kit. Note when you’re ovulating, your mood, how you’re sleeping and how you FEEL. When you start doing this, you should start to see some patterns.
Things that can help:
Exercise
Diet: iron, eat complex carbohydrates, vegetables, beans, whole grains, full-fat dairy products, plant proteins, like beans and nuts, magnesium, reduce salt, protein.
Interventions without enough research: TENS, seed cycling, the bean protocol, period patches, agnus castus, hot water bottles, painkillers, quit smoking
How to know if any changes you make are working? DATA!!!
Food and female hormones - WE ARE NOT TINY MEN WITH BOOBS. Book 'Invisible Women by Caroline Criado-Perez.
References:Castell LM, et al., 2019. Exercise-induced illness and inflammation: Can immunonutrition and iron help? Inter journal of sport nutrition and exercise metabolism.
Goodman C, et al., 2011. A to Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance--Part 21. Br J Sports Med
Jorge E. Chavarro, Janet W. Rich-Edwards, Bernard A. Rosner, and Walter C. Willett, (2007). “Diet and Lifestyle in the Prevention of Ovulatory Disorder Infertility.” Obstetrics & Gynecology. Vol. 110, No. 5
Alvergne A, Tabor VH. Is Female Health Cyclical? Evolutionary Perspectives on Menstruation. arXiv preprint arXiv:1704.08590. 2017 Apr 26.
Sung E, Han A, Hinrichs T, Vorgerd M, Manchado C, Platen P. Effects of follicular versus luteal phase-based strength training in young women. Springerplus. 2014 Dec 1;3(1):668.
Tidball JG. Inflammatory processes in muscle injury and repair. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2005 Feb 1;288(2):R345-53.
Critchley HO, Kelly RW, Brenner RM, Baird DT. The endocrinology of menstruation–a role for the immune system. Clinical endocrinology. 2001 Dec 1;55(6):701-10.
Emily- working on a growth vs fixed mindset
Jo- Prioritising some values over others, allowing Jim to take over the kitchen
So... We've talked about how to break 'bad' habits, how to build new habits and the Self Report Habit Index, but, what habits SHOULD we be working towards?
1) Movement
MANY health benefits, both physical and mental!
So, in terms of habits, we should be aiming to move more! It doesn't need to be marathon running or body building but any kind of movement. Weight bearing exercises have many additional benefits.
2) Eat a plant-predominant diet
Large-scale epidemiological studies consistently show that those who eat a predominantly plant-based diet are less prone to disease and live longer than people who eat other types. You don’t have to be vegetarian or vegan - plant predominant menas a diet based largely on plants.
So... in terms of habits, we should be looking to increase the number of plant foods we eat (30 varieties per week!) and reducing the number of processed foods we eat.
3) Sleep
Sleep is SO important. It serves a number of purposes, particularly for the brain and we can't survive without it.
So, in terms of habits, we should be aiming for 7-9 hours a night, with good sleep hygeine habits.
4) Self-care and mental-health-self-care
You can think about self-care on a sliding scale from basic need self care, like hygeine and food all the way to luxurious self-care, like the spa days! You won't beneit from that spa day if you're not showering regularly, eating well, taking your medications etc.
Diagnoses like depression, anxiety, addiction and chronic stress - they all raise the risk of other diseases and the risk of early mortality.
So... in terms of habits... Make sure you've got the basics of self care habits nailed. Foster social connections - make a habit out of connecting with loved ones. Engage in activities that are value-led. Get creative and challenge your brain!
5) Reduce or remove harmful stimuli
Stimuli...! Any input that could be considered harmful - get rid of it! I've intentionally made that statement broad to include a few different harmful inputs:
-
Known carcinogens - tobacco, alcohol, recreational drugs.
-
Other toxins, carcinogens and endocrine disruptors, from smog to beauty products to plastics.
-
Reducing exposure to bacteria and viruses... but... don't be obsessive about antibacterial measures. Kids should play in the mud and a little exposure to germs (within reason) can actually be a good thing.
-
Toxic people
Do you know why you do what you do? Do you intend to engage in certain behaviors or is it just out of habit?
The Self-Report Habit Index allows you to identify behaviors that are either already a habit or that are not currently a habit and provides an objective measurement tool to track progress over time.
Developed by Verplanken & Orbell 2003 it consists of 12 different responses to each specific behavior.
Characteristics of a Habit:
History of Repetition
Automaticity
Expressing Identity
Several other researchers have developed alternative versions of the SRHI to be more concise, focus on specific behaviors or focus on a wider variety of behaviors to look at the individual's tendencies.
What are some behaviors that are habits for you?
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Did you plan ahead to set yourself up for success? What if you forgot to plan ahead or something didn't go as planned? Do you have a plan for when that happens?
Emily- hitting goals more consistently!
Jo- reading more academic texts!
Proactive Strategies are interventions where the goal is to reduce the future probability of the behavior.
Reactive Strategies are interventions which are used only once the behavior occurs. They are consequences (or reactions) to the behavior. The goal is to cut short the behavior, to minimize the damage.
Self-care vs burnout
Healthcare - health vs disease
Muscle building
Meal prepping
Skill building
Money saving
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Do you understand nutrition labels and nutrition research? Most of us don't have high nutrition literacy!
Emily- very busy week!
Jo- thankfully finished hicupping!
Research in England tells us that around half of US and UK adults routinely do not understand health information and have difficulty understanding and utilizing commonly provided types of health information, making health literacy an important mediator of health outcomes
· The Sugar Research Foundation sponsored a literature review written by Harvard University nutrition professors and published in New England Journal of Medicine, which singled out fat and cholesterol as the dietary causes of coronary artery disease and downplayed evidence that sugar consumption was also a risk factor.
Research into food and nutrition is, compared to other sciences, a relatively small and new arena. Why? There’s little funding for such research and good research is incredibly time consuming, expensive and difficult to do.
In an age of Google and social media, we’ve never had such a wealth of information available immediately to us. This can be a benefit, but also a barrier.
Things to consider when looking at nutrition ‘facts’:
· Who is making the claims?
· What are their qualifications?
· What do you know about that person?
· Have they claimed ‘sensible’ nutrition concepts previously?
· Do they have ‘skin in the game’? Are they trying to sell you something?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Our listeners are wonderful and have great questions! We always want to hear from you and help you apply the principles of behavior analysis to your own health and wellness goals!
Disclaimer: We're not technologically savvy, so this episode was quite an adventure to record!
Q1: How to handle living with someone with very different goals and caloric intakes to you
Q2: How to stay present in social situations when food is a focus when you also have nutrition goals
Q3: what to do when the scale isn't shifting quick ways to get unstuck on exercise
Q4: quick ways to get unstuck on exercise
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Summary: Is there a behavior or action that you want to decrease or stop altogether? Learn the beginning steps to breaking a habit!
Habit breaking
What is a habit?
Definition: A routine or practice performed regularly or an automatic response to a specific situation.
Behaviourally - there’s an MO, an SD, the behaviour itself and a consequence (a reinforcer!).
In more common literature – there’s a cue, a routine and a reward
- Define it
- When and when does it happen? What’s the cue (SD)?
- Note all the behaviours in a chain - which habits are good or bad or neutral?
- What habits would you like to include?
- What is it getting you? Function. All habits/behaviours are getting us something or serving some function. Meet your needs in a different way.
- Competing activity/response (incompatible)
- Set up your environment for success (Hide the SD that prompts the unwanted behaviour)
- Motivation - habit inconvenience
- Social support
- Start small SMART goals - success breeds success
BJ Fogg help people feel successful- simple reinforcement isn’t the same as feeling successful
66 days to form a habit? (Lally) 82 participants- the range of days was up to 254 days (8+ months) even small behaviours like drinking a glass of water after breakfast.
James Clear :
· Make a new habit obvious, attractive, easy, satisfying.
· Break a habit - make it invisible, unattractive, difficult, unsatisfying.
Shaping
Chaining
Self monitoring
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Episode name: How to Build a Habit
Summary: There are many different definitions of what a habit is, but in the end, all we really want to do is learn how to create a habit!
Emily- eating veggies and proteins
Jo- reading more!
Habit building
What is a habit?
Definition: A routine or practice performed regularly or an automatic response to a specific situation.
Behaviourally - there’s an MO, an SD, the behaviour itself and a consequence (a reinforcer!).
In more common literature – there’s a cue, a routine and a reward
-
Define it
-
When and when should it happen? What could be the cue (SD)?
· Will it happen in a chain?
· Habit stacking = behaviour chain.
· You have a current chain - add to it!
· The consequence for one behaviour serves for the cue (SD) for the next behaviour in the chain.
-
Set up your environment for success (Hide the SD that prompts the unwanted behaviour) Social environment and physical environment
-
Motivation - habit inconvenience
-
Social support
-
Start small SMART goals - success breeds success
BJ Fogg help people feel successful- simple reinforcement isn’t the same as feeling successful
66 days to form a habit? (Lally) 82 participants- the range of days was up to 254 days (8+ months) even small behaviours like drinking a glass of water after breakfast.
James Clear :
· Make a new habit obvious, attractive, easy, satisfying.
· Break a habit - make it invisible, unattractive, difficult, unsatisfying.
Use:
Shaping
Chaining
Self monitoring
Everything we do, every behaviour, is a vote for the kind of person we will become.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Definition: A principle that states that making the opportunity to engage in a high-probability behaviour (i.e. something you are more likely to do) contingent upon the occurrence of a low-probability behaviour (something you are less likely to do) will function as a reinforcer for the low-probability behaviour. In simple terms, you create a "First X, then Y" rule.
1) Identify the behaviour you want to increase
2) Identify a behaviour/consequence that would serve as a reinforcer
More likely to be successful if they're in a similar context, easy to execute
Response deprivation hypothesis
Food/nutrition examples: First water, then wine. First veggies, then fries. First protein, then carbs. First nutritious meal, then dessert. First meal prep, then TV.
Other 'life' examples: First reading non-fiction book, then TV. First scanning, then laptop away THEN leisure time. First skin brushing, then bath.
Differs from reinforcement in that the reinforcer is not a stimulus but actually an acitivity or behavior
The reverse is punishment- example: the Premack would be first go for a run (30min), then watch tv (tv). The reverse would be punishing if running is not reinforcing. If you watch tv for 30min, then you need to run for 30min would decrease the future likelihood of watching tv which would decrease running.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
In this episode, we talk about stimulus equivalence and how it can relate to our health and fitness behaviours.
Definition: The recognition and understanding of the difference between one thing and another.
Stimulus equivalence = the emergence of accurate responding to untrained and non-reinforced stimulus-stimulus relations following the reinforcement of responses to some stimulus-stimulus relations. Reflexivity, symmetry and transitivity must all be met for stimulus equivalence to said to have occurred.
verbally say "bird dog"- able to select a picture of a person completing a bird-dog exercise--- client can look at the picture and then complete a bird-dog
This would then lead to the derived relations of being able to read "bird-dog" in a programing template and then be able to complete the action or hear the auditory cue "bird-dog" and be able to complete the action
Discriminating between bird-dogs and deadbugs. Very similar topography- one is completed in the supine position and the other in the prone on all fours
We talk about stimulus equivalence training with portion sizes research.
With clients, Jo walks about teaching some clients to go from tracking to hand portion sizes to eye balling.
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How do we discriminate a ‘healthy’ choice over an ‘unhealthy’ choice?
What sounds good?
Allergies – e.g. nuts, gluten
Does it fit my macros / calories?
Is it socially appropriate? E.g. getting out a box of salad at a birthday party might not be!
So… assuming our listeners might want to choose their food based on health…
What is healthy?
First we need to determine our values around health, remembering deep health isn’t just about calories and food:
· Relational
· Physical
· Existential
· Mental
· Emotional
· Environmental
Health-based values – what are our current goals?
· Maybe eating organically produced food is important to you, but money is tight. You have to weigh up the cost-benefit analysis to your overall health around spending the majority of your money on organic food and the potential stress around money this will cause.
What is ‘healthy’ food?
Look at food labelling
Only eat foods with ingredients you can pronounce.
· Some overgeneralisation here too.
Dietary displacement:
· Often when we try to eat more healthily, we focus on what NOT to eat.
· If you’re trying to focus only on calories, you could eat your entire days worth of food with just sweets and chips.
The American Gut Project research discovered that individuals who ate 30+ different types of plant-based foods per week had a more diverse mix of gut microbes than those who ate less than 10.
Research shows that greater gut microbe diversity is associated with health.
Plant-based foods include vegetables, fruit, whole grains, nuts and seeds.
Takeaways:
· What are your goals?
· Don’t cut out any food groups (unless your allergic)
· Don’t cut out any macronutrients – we NEED fats, proteins, carbs, fibre and water.
· Aim for ~30 varieties of plant based foods per week
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Do you find yourself saying, I should drink more water? Are you adequately hydrated?
Weekly Behave Yourself Check-in
Emily - Steps have been super low this week, much more sedentary
Jo - steps have been super high so have been working out less and eating more
Why should we drink more water?
Aids in digestion, bowel movements, blood circulation and overall bodily functions
Increases energy
Clearer skin
Human body is made up of about 45-70% water, average 60%
Recommended daily fluid intake: 2.7L/day for females, 3.7L/day for males
Individual for each person based on body type, health issues (GI/Kidney), and other variables so it’s not a one-size fits all recommendation!
How to Increase your Water Intake:
Keep a water bottle near you that you enjoy
Straws, sports caps, open mouth- what’s your preference
Room temperature water, ice, or ice cold freezing water
Reminders on your watch or phone
Make it Flavorful (cucumbers, melon, lemon, other flavors to your water)
Be mindful of sugars in water flavors and add-ins
Based on your activity level (especially athletes), your body will require more water than an average individual
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Emily: Worked out in a super small space!
Jo - reminding myself that being productive doesn't make me a good person
Definitions – what is sugar?
Sugar is a generic name for sweet tasting, soluble carbohydrates. I could talk for hours about sucrose vs fructose and disaccharides vs monosaccharide but… only nutrition nerds like me would be interested and that’s not what we’re here for!
Why might you want to target sugar eating as a behaviour?
No food or food groups are ‘bad’ or should be completely omitted from a varied diet.
BUT…
With sugar, it’s very easy to over consume calories.
When we consume more calories than we expend, our bodies store the extra energy as fat.
When we have too much fat on our bodies, we may become overweight or obese.
We know being overweight or obese is linked to many life threatening conditions such as type II diabetes, coronary heart disease, some cancers such as breast and bowel cancer and risk of strokes.
NHS recommendations 7tsp per day: one can of soda can have up to 13tsp.
Sugars in fruits, vegetables, dairy products and so on come with so many other nutrients, like fibre and micronutrients, we need to worry less about overconsuming them (it’s a lot harder to overconsume them!).
What about ‘natural’ sugars?
‘Natural’ sugars like maple syrup, coconut sugar, honey, agave are just as natural as table sugar. Table sugar is made from sugar beet (which is a root) or sugar cane (which is a grass). All sugar is natural – there is no laboratory made sugar, unlike sweeteners.
Why do we love sugar so much?
It’s evolutionary (think phylogeny!). Sweet foods typically are high calorie, whereas bitter might toxic.
It’s also learned (think ontogeny!). Sweet foods are typically paired with celebrations.
How to reduce or monitor sugar intake?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Weekly Behave Yourself Check-in
Emily - I am here and showed up!
Jo - Prepped for the week with a fridge full of prepped food, clean clothes, etc
Can we change behaviour? How do reinforcers, consequences and punishments play into chaging our own behaviour?
Behavioural definitions
Reinforcement: a stimulus that follows a behaviour that makes that behaviour more likely to occur in future
Punishment: a stimulus that follows a behaviour that makes a behaviour less likely to occur in future.
Positive reinforcement (+examples)
Negative reinforcement (+examples)
Quality of reinforcement
Positive punishment (+examples)
Negative punishment (+examples)
Can we self-reinforce?
Can we self-punish?
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Weekly Behave Yourself Check-in
Emily - got in 3 strength workouts, despite feeling off track
Jo - Stayed true to my values throughout difficult conversations
How do ethics or morals apply to wanting to change your own health and fitness behaviours? Emily and Jo take a look!
Definitions
Definition: the branch of knowledge that deals with moral principles.
Definition 2: moral principles that govern a person's behaviour or the conducting of an activity.
Ethics of changing your own behaviour (Modified from medical ethics):
1) Respect for autonomy: respecting the decision-making capacities of autonomous persons; enabling individuals to make reasoned informed choices.
Practicing within your scope of competence / expertise
Public statements about non-behavioural services
2) Beneficence: this considers the balancing of benefits of treatment against the risks and costs.
What's the function of our health behaviours? Do the benefits outweigh the risks?
3) Non maleficence: avoiding the causation of harm; All treatment involves some harm, even if minimal, but the harm should not be disproportionate to the benefits of treatment.
Is there morality in what health behaviours we model to others? What about social media?
Do our health behaviours harm others? e.g. protein targets can mean a LOT of meat - environmental harm?
Intensity levels
4) Justice: distributing benefits, risks and costs fairly.
Is there morality in NOT wanting to improve your own health? What about a National Health Service?
Being able to work on your own health and fitness is a privilege when many families experience food insecurity. (Food insecurity, a condition in which households lack access to adequate food because of limited money or other resources, is a leading health and nutrition issue in the United States. In 2013 almost fifty million Americans (14.3 percent) were food insecure. About one-third of these were at a more serious level known as “very low food security.”)
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Episode Name: Real talk
Weekly Behave Yourself Check-in
-Emily: Anxiety gremlins are lurking...
-Jo: One more straw before the camel's back breaks
Just in case anyone was wondering if we're human...
10 months of lockdown is starting to take it's toll
We have a raw and real unstructured chat about life, work, stressors and how we're doing.
We talk about balancing not wanting to overshare or bring others down with wanting to be real and reflect the realities of life.
Having a job in a 'caring profession' brings extra difficulties, wanting to support others maintaining professionalism while also dealing with your own struggles.
Forcing positivity for so long is now leading to a lack of flexibility in other areas.
Physical manifestations of anxiety and how we 'cope'.
Sometimes getting the health basics done isn't enough.
Identifying and celebrating the wins
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Why do we workout or move our body? What are the functions of exercise?
Weekly Behave Yourself Check-in
Emily - water & vitamins, but also struggling hard
Jo - fighting fires... badly
Why do we workout? What are the functions that are maintaining your movement behaviors
Social- Seeing friends at the gym, confidence, body image
Tangible- access to winning a competition/race, earn points for free training sesions/rewards, walk to shops to get food items
Biological- Overall health, muscle increase, Mental health
Automatic- muscle pump/toning, endorphins
Escape/Avoidance- don't go because of fear of looking like you don't know what you're doing. Pain when working out in one area of the body may lead to not working out at all., escape stressful situations, Zoom Screen
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Episode Name: Do You Know Why You're Eating That?
Weekly Behave Yourself Check-in
-Emily: Being very domesticated!
-Jo: Focussing on living heavier weights and stretching out sore muscles
Food has MANY 'functions'; it's so much more than just fuel! It’s everywhere – both in actuality and in the media, pictures, photos, books... It’s endless in it’s variety and ever evolving and creating new delights.
Most of the 'functions' (the 'whys') of food can be placed within some broad categories:
-
Biological - Macronutrients, micronutrients, phytonutrients, zoonutrients, minerals, fibre, water
-
Social - traditions, nostalgia, socialising, to feel loved, cultural, to show you care – giving food, social hearsay “You HAVE to try the cookies from the new bakery”, praise or enjoyment from seeing other people enjoy your food, celebration / festivities, personality – foodie, eco-friendly, keto, vegetarian, escaping from talking to others in social situations, eating to cover one's self up
-
Tangible - Dunking biscuits in tea, “Kuchisabishii” – a Japanese word to describe when you’re not hungry but you eat because your mouth is lonely, not wanting to waste food, eating simply because the food is there.
-
Automatic - enjoying the flavours and textures, to ‘perk up’ / give energy, automatic sensory reinforcement, comfort, relief, joyful eating, as relief from hunger or pain (reducing hunger headaches or jitters), escape boredom, escape negative emotions, escape stress
-
Escape and avoidance - plenty of escape behaviours listed in the other categories! You might also choose to eat out to avoid having to cook and do the dishes.
-
Habitual - e.g. I always dunk a biscuit in my tea, I always eat breakfast before I shower
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
We engage in behaviors and those behaviors are either increased or decreased for a reason.
We may want to access something, gain attention or get out of an awkward situation.
So....WTF- What's the function?
Weekly Behave Yourself Check-in
Emily - started to increase vegetables/maintaining vitamins
Jo - Calling myself out on muscle building lies
Social
Tangible
Automatic
Escape/Avoidance
Look at the environment before and after the behavior
Some/most behaviors have multiple functions
Once you understand the function of the behavior, then you can work to change or replace the behavior
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Do you struggle to fall asleep? Are you waking up at night or very early in the morning?
Let's look at the behavior strategies that you can implement to help improve your sleep hygiene!
Weekly Behave Yourself Check-in
Emily - lost focus on my vegetables
Jo - not behaving eating dairy...
What is sleep?
Sleep problems are a skill deficit
Why poor sleep is problematic
Recommendations
What’s normal?
Stress around smart watches
Elevated heart rate
7 types of rest
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
If you're looking to lose weight, part of that is nutrition, so head on back to Jo's weigh loss series.
The other component is movement, which may mean just starting to increase your step goal but also increasing your weights during exercise!
Weekly Behave Yourself Check-in
Emily - one month of consistently taking am/pm vitamins
Jo - Planning for school closures with all therapists
Why You need to Lift (and you can keep doing “Cardio”)
You need to lift heavier, progressively to build strength and muscle mass
Once you increase your muscle mass--- you increase your metabolic rate
Metabolic set point-average rate that your body burns calories
- lower metabolism stores fat more easily
-influenced by the environment, nutrition, exercise, other factors
-fewer calories- leads to lower metabolism bc it signals the body to conserve energy which burns fewer calories
Thermogenesis- body produces increased heat to process foods or exercise- increases your metabolic rate
Higher metabolic rate, higher calorie burn
Refer back to Jo’s episodes, higher calorie burn with lower calorie intake (deficit)-- leads to weight loss
You CAN spend several hours in the gym but you don’t HAVE to
WHY-people spend 2-3hrs at the gym
Supersets
Combination exercises
Circuit training
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Learning how to strength train, progressive overload and build muscle can be confusing!
Really, it's actually quite simple but there's so many programs and option out there.
Weekly Behave Yourself Check-in
Emily - training clients, going to clean/chores
Jo - made greens soup
Components of a workout
Resistance strength training, progressive overload
Why you should want to build muscle
Planning of progression
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Emily takes the lead on the movement series to chat about the basic components of exercise and movement!
Do you feel overwhelmed with starting a workout routine? Maybe you aren't sure what type of workouts are best to do. Take a listen!
Weekly Behave Yourself Check-in
Emily - running and yoga
Jo - no set workouts for a week intentionally
Baseline - where are you currently
Toning vs bulking vs fat loss vs endurance etc
Functional fitness first
Basic movement patterns
Cardiovascular training
Performance training - e.g. sport specific or body building
No one right way to train - what are your goals?
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behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Weekly Behave Yourself Check-in
Emily: Vitamins consistently for 2 weeks
Jo: Reevaluating my values and goals for Christmas
What is deep health? Mental, environmental, emotional, physical, relational,
What's the BEST diet?
How to choose a diet.
Diets shouldn't be life-long.
Who SHOULDN'T be trying to lose weight
Important takeaways for losing weight well:
- Protein
- Vegetables and fruit
- Processed food vs non-processed food
- Sleep
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Weekly Behave Yourself Check-in
Emily: Sunday morning madness!
Jo: Not deep diving into the peanut butter when Christmas was cancelled
How to create a calorie deficit - eat less, move more?
Tracking methods
Non-tracking methods
Can you out train a bad diet?
How to be in a calorie deficit WELL
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
This episode covers the basic science of weight (fat!) loss and where to start.
Weekly Behave Yourself Check-in
-Emily: not snoozing alarm
-Jo: affirming future peaceful Christmas times!
Why are we doing a series about weight loss?
What is weight loss?
Why talk about this?
Who should/could have weight loss as a goal?
Measuring weight/fat loss
How to lose weight/fat?
Calories in - food
What is a calorie?
What’s a calorie deficit?
How to create a calorie deficit?
Calories out
1) BMR (basal metabolic rate)
2) NEAT (Non-exercise activity thermogenesis)
3) EAT (Exercise activity thermogenesis)
4) TEF (Thermal effect of food)
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In this episode, we look at what motivation is and how to hit your goals with (or without!) feeling motivated!
Weekly Behave Yourself Check-in
Emily - Taking vitamins morning and night
Jo - Identified a new 'red' food and am working on mindful eating
Behavioural definitions of motivating operations
Police terminology: MO- modus operandi or Method of Operation
Behavior Analytic Terminology- MO- Motivating Operation
I'm just not motivated for... what? Are your goals trule value-based?
Function of the Behavior
ex: client cancelled the session- found out later, the response to cancel was the avoidance of pain
Is the behavior that your not motivated to do, valuable to you? are the consequences reinforcing?
How our biology can work against us
Rule-based consistency produces results (reinforcers!) which then 'motivate' further consistency
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Do you find yourself comparing your progress, fitness, health, or other behaviors to someone else's photo or language?
We're showing you how we approach this from a behavior analytic lens and some awesome (and unplanned) examples of comparison!
Weekly Behave Yourself Check-in
Emily - Exercise/Movement goal
Jo - making lots of Christms treats without endless spoon licks
Behaviourally, comparison is… stimulus equivalence within multiple relational frames using multiple contextual cues.
Why touch on this? It gives us a behavior-analytic foundation for how we ‘compare’ things from arbitrary to non-arbitrary relations between things (e.g., bigger than, darker than), using contextual cues. The more contextual cues, the more relatable the stimuli are.
We discriminate using more simple, formal properties between stimuli first before refining more arbitrary, complex relations.
Real example: A glass of water at home is related to an espresso martini at my favourite bar - they’re both drinks.
There are many ‘frames’ within which we can compare these things. More/less alcohol, calories. Better/worse taste, for your health. Cost. Size. Colour. Distance. Covid-friendly / available.
We do the same with other people when comparing ourselves. But to START comparing tends to mean there’s more similarity. E.g. It’s ‘easier’ to compare one glass of water to another glass of water because there are more similarities than say to the espresso martini. In the same way, it’s easier for me to compare myself to Emily than it is to compare myself to Bill Gates. Race, gender, career, skill set, SES, background, education…
Why comparison shouldn’t be the thief of joy but should be your drive to work towards your goals or reframe your values / thinking patterns.
What ‘weight’ or level of importance do we give to each relation? E.g. Karen has more spoons in her kitchen drawer than I do vs Karen has has more likes on her Instagram posts. In reality, spoons are far more useful - eating peanut butter straight from the jar. But… we place far more weight on the Instagram likes.
Once I recognise a comparison is being made, I need to consider what weight I want to place on that comparison and WHY. Maybe I start to compare the number of followers I have on Instagram to Emily. Is this something that is a reflection of my worth? Is it something I want to work on? Is it something I’m willing to put time and energy into?
“We hurt where we care and we care where we hurt. Turn pain into purpose.” Steve Hayes
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Ready to get started on changing your behaviors...? Oh just kidding it's the middle of December, so you'll either have to wait until Monday or January 1st to start fresh.
Jo and I chat about goal setting and making a plan that will actually be realistic and last past February!
Weekly Behave Yourself Check-in:
Emily - drinking more water successfully!
Jo - identified anxiety triggers and journalled more
Do you remember your NY resolutions from last year?
Did you have a plan?
How long did it last?
Big long term goals can lead to overwhelm, too much out of the gate
They don't have to be but can be big goals
Reverse engineer those goals
Break it down into the component steps
Component/Composite analysis
12 month, 6month, 3month, 1 month
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Listener question: I have no control around food after drinking booze and giving up booze isn't an option for me. What can I do?
Weekly Behave Yourself Check-in
-Emily- hitting water and veggie goal even during Birthday week!
-Jo: Birthday week too and she enjoyed peanut buttery chocolate!
Antecedent strategies:
- "Pre-game" the party/drinking - eat a meal with protein, veggies and 350-500g calories MINIMUM. This will 'line your stomach', limit your hunger and reduce your MO for binging later.
- Drink plenty of water beforehand.
- Set your environment up - don't buy the food or keep it in the house
- Set your environment up - keep more nutritious / less calorific alternatives in the house (e.g. salty ricecakes instead of nachos)
Mindset:
- Is this a self-fulfilling prophecy? A "stuck mindset" around booze and food?
- What if a 5-year old said something similar to you? How would you parent them?
- Write out all the ways you could finish the sentence, "Alcohol is..." and consider what function alcohol plays for you.
- Have some time not drinking to recalibrate your relationship with booze.
- If you think alcohol is something that is a concern - VISIT YOUR DOCTOR and/or seek professional help.
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
The holidays can be a challenging time to either start new goals or stay on track with current goals. So often we hear clients and others say that they just need to get through the holidays and then they'll focus on their health and fitness goals. Guess what..you CAN start and stay on track with your goals as the holidays approach!
Weekly Behave Yourself Check-in
Emily - Water and veggie goals are on track
Jo - Daily tick list and sticking to it, even while working from home
Definitions: Christmas day... or any day we celebrate with other people (thanksgiving, birthdays, weddings, Eid, Hannukah, etc)
Why Christmas Day can be problematic:
- People we don't usually spend time with
- Expectations
- Boundaries (or lack of)
- Lack of control / being in someone else's house / feeling like a child
- Lack of usual routine
- 'Treat' foods
- Alcohol
Basics:
- Water
- What makes you feel good when in your usual routine? How to do come of those things even on the big day?
- Time out
- Mindfulness practices
- Movement
Antecedent strategies:
- Rehearse verbal behaviour for expected 'situations'
- Talk to trusted family/friends for support before the day / get strategies in place
- Manage your own expectations
- Prepare / take with anything you need (e.g. I take a water bottle with me)
- Eat a protein/veggie packed meal before you arrive
Values and goals for the day:
- Value examples: I protect my physical and mental safety, I communicate well, I am a loving and fun family member, I enjoy connecting with people
- Goal examples: I will put my values above others' expectations, I respond to others in an assertive yet polite manner, I will take fun activities with me for any who want to join
Triggers- what typically evokes the binge eating/drinking behaviors
Comments/Questions made by others
Food not usually available/in your house (chips/cookies/sweets)
Not having a plate (think chips and dip)
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Weekly Behave Yourself Check-in
Emily- working out consistently
Jo - Christmas presents all bought!
How do I find motivation?
Do I go for ALL my goals or just pick one or two?
How do I start as a BA in health and fitness?
Non-food rewards for reaching my goal
Connect with Us!
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Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Weekly Behave Yourself Check-in
-Emily: drinking more water
-Jo: continuining to track calorie intake to return to maintenance to ensure no yo-yo dieting
"Modelling can effectively prompt behaviours...for learners who have already learned some component behaviours required for imitation" (Cooper et al)
Who's watching you? Spouses, children, friends, parents, fellow gym goers
Can be good for when others "won't take good advice"
Who might you want to model behaviour to and why?
Examples:
- Jim and exercise
- Jo's parents and healthy eating
- Friends and how sugar affects them
Who are you watching? Are you the sum of the 5 people closest to you?
Whose behaviour do you want to model and why?
What can you learn from watching? Echo chamber? Value-led?
What is 'the norm' of your group
- Modelling movement patterns in the gym
- If your friends all go for walks, more likely to go for a walk
- If your family all cook dinner from scratch, that will be the 'norm'
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If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
If you're not sure what you should set as a goal or if you have 10 different behaviors that you want to change, you may feel lost or overwhelmed! We're going to help you narrow down and identify your goals and which ones to work on first.
Weekly Behave Yourself Check-in- What We're Thankful For!
Em - Health and jobs during the pandemic
Jo - Work phone vs personal phone and boundaries
If I don't know what my goals/behaviours should be, what do I do?
- BAs look for 'socially significant/valid' goals
- What would your ideal self look like and be doing?
- Is the goal meaningful? How will it change your life for the better?
- It should never be for someone else's benefit
- Is it socially appropriate / safe?
- Is it practical?
- Will it be enjoyable?
Examples of good 'whys' for goals:
- Weight loss - lbs lost when steps increased = knees no longer ache when walking with kids to school, sleep apnea will reduce, surgery/childbirth will be safer/easier
- Studying - higher scores on final exams = pass the exam, gain the qualification, more likely to get the job, more opportunities
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Interrupting your usual podcasting schedule for a quick announcement! We know 2020 has been HARD and we want our listeners to go into the holidays feeling their best this year! So... We've set up a free accountability and support group for building healthy habits throughout December. In this group , we'll set weekly goals, fun challenges and enjoy connecting with you all in the run up to the holidays, Christmas, and into the New Year!
How to Join:
Search 'Behave Yourself Podcast' on Facebook or go to
https://www.facebook.com/groups/1042791232872461/
or email/DM us for more info!
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
We spent the last episode getting to know Emily, so in this episode we take a deep dive into all things Jo!
Where she lives, her hobbies, her husband, etc.
How she got into ABA, qualifications etc
Her background in exercise, health and fitness
How she came to apply ABA to health
Her current role and passions
Her goals
Favourite quote
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
By popular demand (ok, ok, one listener request...), we had a lot of fun getting to know more about Emily!
Weekly Behave Yourself Check-in
-Emily: Getting up with her alarm successfully
-Jo: Attended a UK-SBA conference
- Where she lives, her hobbies, her husband, etc.
- How she got into ABA, qualifications etc
- Her background in exercise, health and fitness
- How she came to apply ABA to health
- Her current role and passions
- Her goals
- Favourite quote
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Many times we hear others say, "I want to eat healthier or exercise more". Maybe you've said, "I want to be a better spouse/friend".
All of these are great for a broad first draft. During this episode we'll help you get more specific and define your goals.
Just like data collection, you need to have a clearly defined goal to know when you've achieved that goal.
Weekly Behave Yourself Check-in
-Emily: Starting a new workout plan + stretching afterwards
-Jo: Reached her goal for her fat loss phase and back to eating lots of peanut butter!
What is a goal? What's a value?
Why is it important to have them?
1) Clarify your values
2) How to define value-oriented goals
SMART goals - benefits and obstacles
Examples of values
Examples of related goals
The choice point model
Reassessing your values and goals
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
As behavior analysts, we always look to the data to determine the next steps in changing a behavior. Most times, emotions take over when making health and wellness decisions so having the data helps to take and more objective perspective on your behaviors!
Weekly Behave Yourself Check-in
-Emily: Back to walking after injury!
-Jo: Lockdown #2 in the UK and keeping up with self-imposed routines
So you've chosen a goal and taken baseline data. Now what?
What is data?!
You need to decide what data you're going to take and how you're going to take it.
- Count (number of times occurred) - e.g. 5 workouts
- Frequency or rate (number of times per duration)- e.g. # of days of exercise/week, 5 walks per 7 days
- Duration (how long the bx occurred) - total - e.g. 145 for the week, each occurrence- 30min, 45min, etc, average duration - 29mins
- Percentage (how many completed out of total opportunities) - e.g. 5/7 days of exercise - 71% for the week
- Permanent Products - measure after the behavior occurred - the effect of the behavior - e.g. worksheets completed, cleaning the kitchen.
- Written data - e.g. journal, checkmarks, paper
- Pictures - e.g. of food
- Apps - e.g. myfitnesspal, health apps, sleep, step data, social media/phone usage
- Notes - e.g. notes app on your iPhone
- Google sheets
- Color/Shade in
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
We keep mentioning baseline data but what is it? It's like planning a road trip and not knowing where you're starting. There are many ways to collect data, even pictures!
Weekly Behave Yourself Check-in
-Emily: daily movement goal has been increasing since being out of my walking boot!
-Jo: completed her non-negotiable, especially nutrition, even during a busy time
Why take data?
Define your goals
Define the behaviors that move you towards your goals
Decide how to take data on these behaviours - how to quantify?
What measurement are you using?
Sometimes your baseline is zero! That's ok!
Sometimes your baselines data is awkward or embarrassing - also ok! That's why you're going to work on it.
Take a range of data.
Look for events that occur before and after the behavior.
Set an appropriate criteria - too high and won't contact reinforcement / it'll be too difficult - too low and you'll see little improvement.
Measurement versus subjective (opinions/emotions).
Graph your data and visually analyze it.
Do you need to reassess what data you're taking?
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Are you constantly telling yourself, or others, that you just don't have time? We know how life can become so busy that you place your own needs on the back burner. We'll chat today about time and how we shift the environment to shift how you use your time!
Weekly Behave Yourself Check-in
-Emily: cleaning the kitchen at night before bed has been a priority
-Jo: busy at work but still sticking to her goals
We all have the same 24 hours
Take baseline data!
How to define your priorities
How to make time for your priorities
What is a priorty for you?
Starting with 2-5 minutes or short durations
Pairing it with another activity
Get it done first thing in the morning
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Those cold, dark days are coming and we're not outside walking as much as the summer months
Emily speaks to staying on track with our movement goals even if it's too cold!
Maybe they're shifting as we head into winter. That's okay!
Weekly Behave Yourself Check-in
-Emily: Increasing workouts and veggies, but need to remember to track my data!
-Jo: A great week working on a new goal, as well as journaling in a new journal that she earned!
As always, first find your baseline or current level of activity
Recommended weekly minimum of 150 minutes of moderate aerobic activity
What does that look like for you?
Plan ahead for cold mornings or weather that may prevent you from getting to the gym
Determine your goal ahead of time and make sure it's based on your values
Your goal will determine the type/duration/intensity of exercise but each person is unique
Break it down into small, achievable tasks
Keep it simple! Workouts and daily movement doesn't have to be fancy or complex
Pair it! Combine movement with something you enjoy; podcast, book, show, music playlist
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
We reversed roles this episode and Jo spoke to her area of expertise, nutrition, as we move into these cold months.
Salads and fresh vegetables may be less preferred than comfort foods like mac and cheese, bread and treats!
Weekly Behave Yourself Check-in
-Emily: Working on stretching more consistently
-Jo: Had a lovely Sunday afternoon nap and prepared for the week ahead
Definition of Health per the WHO: a state of complete physical, mental and social well-being and not merely the absence of disease
As always, determine your baseline of your current nutrition and health
You can track your food, weight, period cycle, and sleep
You're not suddenly going to increase to 12 servings of veggies and a dramatic increase in exercise
Your goals for nutrition may change if your overall goals (weight loss, maintenance, muscle building)
If you're going for comfort foods, progressive incorporate more nutritionally dense foods
Making all three areas of health a priority may make it very difficult, Jo recommends selecting one for now
Covid-times - over-reliance on food - what do you really want from this season?
Create routines for your daily actions
Non-negotiables (e.g. 2l water - season of dehydration, 5 veggies/fruits)
What to do if you get sick / nutrition for immune system
Nutritionally dense fall foods
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
instagram.com/behaveyourselfpod
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Today we're welcoming you into the world of Applied Behavior Analysis!
We take what is typically messy and emotional and simplify the process using the science of human behavior.
Weekly Behave Yourself Check-in
-Emily: Increasing vegetable intake
-Jo: Journaling 3x/week
ABA: Applied Behavior Analysis
Why do we do what we do?
Behavior is lawful, not random.
Behavior is a result of the impact of the environment
Behavior can be shaped or selected by the environement.
We can use Behavior Analytic strategies to change behavior over time
Our actions and behaviors tend to be framed in emotional terms.
Behavior analysis allows us to be objective and systematic.
What is a behavior?
Can a dead person do it? Then it's NOT a behavior!
How do you shift your environment and create spaces that cue behaviors
We'll also play a fun game of "Name the behaviors you've changed or shaped in the past using Behavior Analysis"
We'll reference behavior analytic concepts and reference the science but we'll also explain terms in every day language
Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
Behave Yourself Community + Resources
behaveyourself.mn.co
Instagram:
instagram.com/emily.a.macrae
instagram.com/thebehaviourlady
Email:
behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.
Autumn and cooler months can be challenging months to stay consistent with goals and habits.
We'll dive into some tips to maintain the motivation to keep active, continue healthy eating and setting value-based goals.
**Weekly Behave Yourself Check-in** -Emily: Still increasing vegetable intake, new plans for business actions -Jo: Journaling is improving and new behavior plans for others
Cold mornings and darker nights may lead to less motivation and energy
We're not as likely to eat fresh vegetables and fruits in salads
Starchy vegetables and comfort food tends to be more appealing!
Holidays are approaching: Thanksgiving, Bonfire night, Hanukkah, Christmas etc
How do we navigate staying on track with goals during holiday events and shopping
Your goals and schedules may shift as the seasons change and that's okay!
Illness may lead to workouts declining but what if we told you that it's good to move and stay active
Listening to your body or using this as an excuse to avoid a workout
Set small goals, especially as holidays and New Year's approaches- don't worry, we'll deep dive into "resolutions" later in the year!
**Connect with Us!** If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us! **Behave Yourself Community + Resources** behaveyourself.mn.co **Instagram:** instagram.com/emily.a.macrae instagram.com/thebehaviourlady **Email:** behaveyourselfpod@gmail.com
Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.