Behave Yourself Podcast

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!

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)
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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. 

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?

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. 

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

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. 

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

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. 

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

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. 

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!

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. 

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!

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. 

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/


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.