Behave Yourself Podcast

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

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. 

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

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 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


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. 

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


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. 

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


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. 

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

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. 

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?

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. 

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

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. 

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

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. 

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)


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]