Behave Yourself Podcast

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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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: 
[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.  | 

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.

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/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. 

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?


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
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Instagram:
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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. 

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

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. 

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?

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:
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. 

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

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.