Behave Yourself Podcast

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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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:
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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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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. 

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

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:
[email protected]

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

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:
[email protected]

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

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:
[email protected]

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.

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:
[email protected]

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/

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:
[email protected]

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!

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:
[email protected]

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!

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:
[email protected]

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.