Today's episode is brought to you by how to Aba. I know we've spoken about it before but they are just that amazing on how to a VA. You could find all the resources you need. If you're a newbie CBA an old bcba a medium bcba. I don't care go on to how to a be a.com. You could find a million resources. I know Casey uses it all the time. I love it. I'm going to be CBA and I use how to Aba almost every single day of my life. Life, so if you are out there and you're in the same boat, even if you're maybe in our Beatty and you need resources, I'm telling you go to how to Aba they have everything and if they don't they'll make it for you. So if you're looking for resources or a place to get your CEUs every month for a really cheap price go to how to a be a.com. Yes spelled exactly like that how to a va.com check it out Behavior bitches. Hey guys, it's Lia at and Casey. We're back baby. We've done it thirteen. Lucky number 13 here. We are 13 baby. I give us a rhyme Casey can't believe we even made it here. So 13 Livin the dream. What do you think? Casey doesn't know how to rhyme so I would say 13 where Behavior Queens. Okay, fine, but gives please same shit. Whatever. So we're back today and we have a really exciting guests that weren't going to talk about in a little bit. But first what have we been up to? I don't really have much to say since we recorded last time and this was so close and timing so I went to the beach today and I scavenged for amazing smooth rocks to send out to our patrons. We're going to paint them and make them very pretty and if you want you can go to patreon And subscribe patreon, you can support us for as low as $2 a month. Month literally two dollars a month to keep this thing going keep us going watch us. Keep going reinforce our Behavior sign up on patreon gotta go and subscribe to all of our places. You guys know by this point where they are Instagram Behavior bitches podcast Facebook Behavior, which is podcast you could go to behavior bitches.com, but our website kind of sucks right up, that's fine ever going to launch. That was just going to stop saying that okay. So let's quickly go into the five-star review of the day. By BC be a diva love it. That's her title. I love your podcast. I have been recommending it to other ABA enthusiasts that I know you all bring great comic relief to my life. Nothing makes for a better day than turning on your podcast and taking my little five-month-old son out for a walk. He likes you guys to smiley face keep doing what you're doing. Love you girls. Thank you VC. Love you too. Love you too much. That is that not whenever people tell me they're like, oh my kid loves listening to your podcast or the sure that I'm like or like your Elective classes I'm like, oh no way that's not to be like a fuck but then I didn't want to say that in case the kid listen, but well, it's Biscuits five months old. So I'm sure she's got like some earbuds and while she's doing this earbuds, that's something our guest and I were just joking about and I just said it was like what are earbuds that make sense? No, you said everyone's your phone. That's what we'll get there. Okay. Alright guys, so today's topic. We are talking all about weightlifting. Shin forming habits, we have a wicked cool girl on today. Her name is Shantae gold. She has a master's degree in education and she has been a bcba for a year now. Well, that's amazing. I've only been one for six months. So you're very cool. We instantly connected me to wait. How long have you been one since February? In February, it will be a year. No way because my February would be a tear. Here's this two years. Oh, yeah, two years. Whatever you guys anyway, 2018. There you go. So we were instantly connected on Instagram when we saw how cool she was we instantly fell in love with her. She also used to work in the makeup world and you can tell because she's a freaking smoke show she works at an early age see and I I'm sorry take a break from this. Casey and I before the show I have been more like oh my God, we have to look so hot we have to do this and because this girl is like the fit Queen of the world. She actually is going to be hosting the entire show because I am Casey and I both before this were like, we are fucking dead because I've been trying to examine pretty like Crush some weights like she does if you follow her will tell you it's a at the path to gold on Instagram. She is so cool. And she did these weighted pull-ups today with a weight around her waist. I tried to do one pull-up. I have a jump off a bench. Literally. I'm crying because I was like holding myself up like for like seconds until I fell and there's no way I was actually going to pull myself up off the ground, but I'm just trying really hard to channel my inner path to gold. And yeah. So anyways, she'll be hosting the episode today. You guys are you're welcome. It was real you go. Just kidding anyway, so she does work full-time with individuals with autism. Autism and she has an amazing Instagram account. Like I just said the path to Gold she shares how Behavior Analysis as part of the solution for our current Health crisis in America. Ha. Thank the Lord she loves weights macros and data does she's a BCP a this is awesome. Her mission is to help people gain Optimal Health and live their best life using applied Behavior Analysis as a foundation for all change. Boom. See where we had her on she is our type of people so Without further Ado. Let's introduce Shantae gold. What's up chick? Hello. Ladies. I'm so happy we were able to finally do this and I think we've been talking about it for like like months now. I know we spoke about it before but then I went to the gym for the first time three days ago, like since forever since like doctors were likely at you're never going to run again with your lupus and stuff like on the machine. I'm like, yeah. Well a few doctors Anyways while I was on there I'm like dying and I'm like, okay, I'm going to message her and I did I was like I worked out again. We got a contact her to get her back on the show follow her every day. That's like, do you know what she sounds like I'm like, I'm literally stalk her Instagram story. She sounds amazing, but I think that what you do is really really cool because you take what we do, you know ABA and apply to everyday life. You have taken your bcba and you have used it in an amazing. A way with people with Autism and you're also kind of branching out into this Fitness Nutrition world. I am so just in love with everything that you do. I can't wait till you launched that whatever he is. Yeah your hashtag goals, but when you launch your services in January 2020, I'm hoping you're going to give them to us for free for having you tell us all about yourself. Okay. So other than I am a bcba which you guys already talked about I before I even discovered this field, I was a makeup artist for eight years and that was my passion at the time. This was during undergrad. I went to undergrad for sociology but literally had no intentions of pursuing sociology my because I wanted to be a makeup artist so I didn't really I do well and undergrad or even paid attention to what I was learning my or because we have my priorities just weren't there. I want it. Like I said, I wanted to be a makeup artist and at the same time I was also deeply invested in the college party lifestyle and you know, I don't think that's you know abnormal. It's pretty normal for a college. You know, you're out on your own for your person for the first time. When you're exposed to a lot of the you know, drugs and alcohol and I just where did you go to school? I'll just add interest San Francisco State. Okay, cool. Just yeah, so living in San Francisco and just over time. I developed a lot of really bad habits. I fell into I wouldn't say drug addiction. I was never addicted to drugs or alcohol I was Addicted to the lifestyle. There's a lot of things that go into that type of Lifestyle. You're getting ready the makeup the hair your whole outfit your pre-gaming with your friends. Pre-gaming. Oh my God damn, right you're describing my college life. Yeah exactly. I'm just grabbing. A lot of people's college life, but that I just kind of took it way too far for a really long time in 2010. I got a DUI and literally like the week. After I was out partying again, so it was just I just didn't manage your behavior essential not at all and I was still drinking and driving all the time. It was just I just I was addicted to like I said addicted to the lifestyle and when you're involved in that kind of Lifestyle for so long. It takes a toll on your body takes a toll on your happiness. It takes a toll on you know, it just it just catches up to you. And I hit a wall where I felt. Like I was just so unhealthy. I was unhappy my dating life sucked my grades suffered and I just really needed a change and fitness was the first thing I turned to and it was the first thing I turned to it wasn't a lifestyle that I was foreign to I grew up playing sports. My parents are very healthy individuals. They work out consistently as well. So it was definitely Lifestyle that I turn to because it was something that I was familiar with in your repertoire. Yeah, it was already in my repertoire. Sorry. I'm just like an ABA asshole trying to add the way all the time and I won't do a robotic voice this time later. I'll save my point. Keep going. I'm liking this. Okay, so I hired my first Personal trainer and that was great. She put me through some you know, basic weight lifting workouts a strict diet and I lost weight pretty quickly. But then I you know, my addictive personality starts coming out so I am like, okay, how can I how can I take this to the next level? And so Instagram was starting to get popular at that time? So I found this bodybuilding coach with lot of followers and he was a professional bodybuilding coach that had a Of that Coast a lot of professional bodybuilders and you know to get their Pro cards. I'm like, okay this guy you must be legit. He has all these Chris not credentials but experience working with these Elite bodybuilders credentials on Instagram are followers, essentially, right? Right, right. Yeah. Yeah pretty much and yeah, I that was like the best and worst mistake of my life. Because that man he put me on a very low calories and intense amount like it so much weight lifting and cardio for an extended period of time that by the time that I was ready for my competition, I was fatigued I was miserable. I was so deprived of so many of the nutrients that my body was craving that after the show after everything was over I reek. Rebounded so quickly and I gained over 30 pounds within like two months. Was this the metabolic damage that you would ya before? Okay. Yeah, and I yeah, I describe I say metabolic metabolic damage. I don't know. I was never like diagnosed with metabolic damage but researching on what was happening in my body, which is very common in the bodybuilding World. It sounds very similar to metabolic. Of damage, so I just call it that but I mean I don't I would Holloway you call a girl you gained 30 pounds. No one wants that. Yeah. Well, it's not just gaining 30 pounds. I gained it literally like two months after this competition. So it was happening so fast and I was still I didn't know what was happening in my body. And so I was still doing crazy amounts of cardio eating clean and I wasn't losing weight. I was like what the fuck is going on and so on. Like just months of like crying and like being so disappointed in myself not understanding what was happening. I just started to do a lot of research online and I started reading a lot of stories about how this is very common in the competitor world of bodybuilding and I realized that the diet prescription that that code gave me was a very generic cookie cutter plan. Lan it wasn't specific to my needs or who I am or what my goals were it was just to get me as lean as pot lean as possible as fast as possible to step on stage in a very unhealthy way. So I was angry for really long time at that person for doing that to me. But at the same time I also felt guilty because I didn't do my own research before before investing and something like that. I think about yeah, I didn't have any I didn't oh, this is before I knew anything about ABA. So who's just like an excuse? Yeah, right. Yeah. I kind of an excuse my course. I do all kinds of research before I do anything, right? No, I know right? I mean we can talk about that later. But yeah, so I watched a ton of YouTube videos on metabolic damage and how to rehabilitate that Later found another body building coach to help me rehabilitate my metabolism which took about over a year. It actually took a couple of years, but I was working with him for a good solid year. And then from there I just kind of got burnt out with bodybuilding bodybuilding is so hyper-focused on Aesthetics and the way you look that it's just mentally exhausting. So it seems like something I like I are like think about the bodybuilding versus you know, just regular working out and how much more discipline and kind of knowledge in safety and things that you need to have when you're doing it. It's so much more than just like going to the gym, you know, and you're not like going to the gym to like let loose, you know, we're like get your bad day out you're like going in there to like be even wrapped him in a shit. Yeah. Yeah. Like, how can I get my glutes to look more round like Absolutely. Great thinking now. I like how can I get my abs to pop out more? Like, how can I just lose some fucking weight? That's clearly that's not working. So maybe I need to go to body building. So when did you get your bcba? So I got my bcba last August so it'll be well I sat for the exam last August and then I got it in September. Yeah, so I so by the time I got into this field. I already developed a lot of like habits around health and fitness and didn't necessarily apply intended ABA strategies, but now that I am, you know educated and trained and behavior analysis whenever I do want to you know, change a behavior increase the you know, like increase in new habit. I do apply some ABA techniques to help support that so yeah, so tell us about well, what's that going to do? Ba that's what I want to know. Oh what got you into a be a good girl. Okay, so thanks, so I was still it was still a makeup artist during like this whole like transformation. I was still figuring things out and just to finish my story real quick when I was rehabilitating my metabolism. I was I developed some a little will not some but I developed body dysmorphia and obsessive behaviors around way myself. If measuring my food measuring my waist and so I could do caution. Anybody who is interested in pursuing something like body building or a physique type sport because you really need to be in like a healthy mental space enough to where you notice like your those types of behaviors when you start becoming obsessed with those kinds of things that's not good. And so I had to step away from bodybuilding to allow. Myself to like really think and like take care of like my mental and emotional capacity and shift my focus away from Aesthetics to sports performance. And that's where I found CrossFit in powerlifting and those really helped me focus on something else other than how I look now huge. Yeah, that's really big. So Prince hungry AF episode number one now. I'm just getting yeah, but it's very common. A lot of people who are like anything that is, you know, one of the side effects is the way you look you're like, oh I want to keep this going I'm getting compliments. I really reinforcing. Yep. Right right and it's kind of like a catch-22 because you know, you're you're you know, eating less calories. You're doing all this work. You're looking great. But also it's like if you had there are a lot of limitations that come with that and social limitations, right? It's a limitations like not being able to Everything that you want all the time like yeah, there's a lot of things that come with that. So it's definitely something that you have to keep in mind. If you want to pursue, you know, a more challenging fitness regimen and so yeah during this time so so during like all these Fitness Transformations, I felt like okay once I got once I was mentally stable. Table and I felt like I got my health under control. I really felt like if I can do this then I can do anything and it pushed me to pursue my masters and I was never planning on going anything further than a bachelor's and I didn't even want my bachelor's my parents forced me to get that because they didn't trust me enough to that. I was going to pursue makeup artist do that. You have to get your bouncers. And so thank God for that because I kind of you know had the foundation I needed to pursue my masters and I was kind of, you know doing a bunch of research. I had a friend who did a ba and he was telling me about it and I was like, okay, I mean I can try that out and see see if I like it and I tried it out and it was literally like the only science that made sense to me. So I was like, yes, I could do this. So, you know like oh it data it's all this. It's totally evidence based in proven. Yep, that's how I was I'm like, oh it clipped that make sense. Exactly for me. Like I it just clicked. So immediate for me and it and I never really I was never an academic student. Like I never did well with grades or nobody ever showed me how to study. So I really I really struggled with in high school and an undergrad. So this was something that actually made sense to me. It was interesting. I was good at it and And so I feel good when you're yeah, it felt great. Yeah, and so I developed a passion for it and I loved working with the kids and over time when I start to learn more about Behavior Analysis. I was like, oh, oh this this isn't just for autism. This is like for anything. This is cool Behavior baby human behavior. And and then, you know, I was like What if I Did like married the two like what if I you know, I'm already doing a lot of things within health and fitness and what if I just like start applying behavioral Concepts into my everyday life and you know, put the information out there and then that's when my Instagram was born. Okay. So real real life real relatable question who the f is following you around taking all these cool atomizers of you. I mean, I hire them when I lose like 60 pounds. Well, that's something that I decided to to put a little effort in as my content creation. So those are all photographers that I've hired and my fiance every now and then when I force him to take pictures of me, although I think he needs a you know, some behaviors skills training because most of the time it's just me yelling at him for not getting the right angle and I'm just need a model that shit for him girl. I've modeled I've I've punished because Behavior breathe. I'm just I'm just yeah you have okay that makes sense because anyone I know every one that listens because they, you know want to go see who the you know face behind this amazing guest is is that your pictures are I mean gorgeous. I just want to know I was like I look like shit at the gym. So that's good to know that it's not just you taking those photos because I was very angry. No, I don't look like that in the gym. I did my eye I go and I go to the gym at 6:00 a.m. With no makeup on yeah. No, that's definitely like a whole photo shoot that I've scheduled and I prepared for and yeah, that's something that I decided to invest in because content matters and people like pictures and it's Instagram. So when you pair a good picture with some valuable information people are more likely to read it and click and engage so You're smart check. I'm telling you it worked. We found a cute girl. Yeah, I was like this is I love her. I feel a little silly putting so many pictures of myself up but my one of my girlfriends who has who's a power lifter and has a shit ton of followers. She's like Get over yourself. That's what people want to see just post the picture. Absolutely. No, I agree with that like yeah. Keep posting. That's your content. That's your brand. Yeah, so a little bit I want to To know so you use antecedent interventions to stick to your routine. Can you give us some advice on what you do like with her girl out over? Yeah, help us cook it out. Okay, like I literally if you hear me being very quiet on today's episode. I am literally dead. So like the can't believe that Jim says took it out of you this much. No way. Have you seen I'm really quiet actually. Yeah, I I actually am. Dead right now. So all right. So go off your antecedent intervention strategies on how you stick to your routine. Okay. So Sunday meal prep is literally like the foundation to my dietary adherence. I don't have time throughout the week to constantly be making meals. So it's really important to me that I spend like wanted to Is on Sunday making bulks of protein one carbohydrate one or two like sources of carbs and vegetables and and so I try to make all of the all that last at least until Friday and so every night but because my refrigerator so small, I can't pre-plant like I can't separate the meals into containers and store them in my fridge. Okay, so I have to do that every single night if I had a bigger kitchen and a bigger refrigerator. I absolutely would but I just don't so every night. What I do is I input my meals in the food journal app, so I count my macros. I count my protein fat and carbs everything LR macros. Okay, what does like macroeconomic the only reason I know macros is because Kate even dropping his words like it's hot like our macro. So the And I know macros and I still don't really get it and I definitely am not following it because I have I ate my first piece of food at like 3:30 today. I don't have like an appetite. I don't know what's going on. Anyways, I look at all her meals sheets like five meals a day. I'm like what? Yeah, six like, I am the opposite you like one meal a day like clearly. I'm in metabolic damage over here. Yeah, so like macros, so I used to have an app where it was only when I did keto and it was track of your fats carbs and protein right? Is that your Macros? Yeah. It was a MyFitnessPal most people as well. Yeah, and I was kind of like less than like five percent carbs, right? Yeah, but I see you having all these amazing bagels and shit and I'm like, I don't get it. This is crazy. Yeah, we can talk about that in a little bit. I know so yeah macros are your protein fat and carbs and that's where you get the energy content of your diet, and then there's Micronutrients which are vitamins and minerals and those are pretty those are typically found in like vegetables and fruits and various grains note. Oh, yeah, baby. This is my personal training section right here. You know it always a learner. That's what I am like vitamins talk slower. He always is taking notes every episode so funny so funny, I have a predetermined amount of protein fats and carbs that I hit every single day. And so I preached so macros. The reason why I love macro based dieting is because it's your customized plan you it's not a plan that is That is like generalized for everyone exactly. It's not generalize or it's not telling you like what foods to eat but here are your Macros that you have and you can pick whatever Foods you want that fits those macronutrient goals. Yeah. Sure in 2020 when you start doing what you're doing. Are you able to customize those goals in those macros for people is that part of your thing? That is a really good question and unfortunately, no I made this for me. Me, where do I sign? So a bodybuilding coach a registered dietitian and nutritionist. Those are people that come out across great coach. I mean honestly anybody can really it's just it's it doesn't it's not hard to figure out what your Macros are. You can research this stuff on YouTube and find an equation to help you get to your personalized macros and then we can Of like test from there and this is what I always encourage people to do like when you research this stuff and let's just say you figure out the equation to your own customized macronutrients. Try those numbers out for a couple weeks and see how your body responds take data. That's your data like start weighing yourself every single day based on the macros that you're eating and see if it works if you're depending on what your goal is. Let's just say You just want to maintain your goal then if your weight maintains through those macronutrient goals and yeah that works for you. And if you want to lose weight, then you can start cutting a little bit of carbs and maybe a little bit of fat from there to lose a little bit of weight. If you want to gain weight. If you want to gain muscle, maybe you then that means you have to be in a calorie Surplus. So you start increasing your macronutrients. So but figuring out your maintenance calories as probably the first step to to figure Out what your next goal is from there. And what are you doing in 2020 that you guys keep referring to? What's happening in 2020. Well, I'm gonna launch my website. It's going to launch my website and my services so it's pretty much it's a calm. I stopped myself a lifestyle and habit forming coach because I want to help people build sustainable habits to help to help aid their healthy lifestyle choices. So so for example, like there's so many steps that that need to take place before you even get to a place where you can count macros like macros is like step number 10, but there are so many are jumping girl. I know I'm actually reading her emails. So Basically for her like antecedent strategies, she you know, she basically like gets all her food ready on Sunday. She plays this wooden containers. She fills up water for the next day. She reviews what she how much water you drink a day. So I drank V about 50 ounces of water a day. How many get is that a gallon? No, definitely not. I can't drink a gallon. That's way too much girl. I'm not putting anything past you after watching these videos. She sets her alarm by 4 5 a.m. She's off all phone Electronics by 9:30 in bed by 10:00. Now one thing that I thought was really cool was that you have like your own reinforcement schedule and yeah, I'm looking at your beautiful those rang. I wish that I have had to nose rings in my lifetime and they get so infected. I think my body just reject them and everyone I see with a nose ring. I'm very jealous of but what do you do for your reinforcement schedule for that? So I programmed my reinforcements for myself when I was trying to establish a new morning routine. And this what I did was I said Okay. I want to do all these things. So I need to wake up at 5 a.m. I need I want to read for 30 minutes. I want to meditate for 10 minutes and then I need to take my dog out all before going to the gym at 7 a.m. And I set my goal so to do that at least three to four times a Week for a whole month and my reward was getting a nose ring. I've been wanting. I wanted a nose ring for the longest time. This is my second piercing, but I wanted to read Pearson. So I said, okay. Well if I do this for the next month, then I'm going to reward myself by getting a nose ring. I'm in front of you because you know, we talked about bootleg reinforced reinforcers and like I am the queen of like the bootleg bleep like I'll be like we got okay if you Do this and you get this task done like everything on your to-do list, then you can order these new highlighters, right? But then like three seconds laters. I've been like, you know what we got. You've been killing it you working so hard lately just get them for your dad's house and cross it off on my way. You might think on that list, but like you can't even cross off that Les because you don't have those new highlighters. You really need up. So like good for you like keeping the demand on yourself. That's it. Yeah. I mean, I don't not going to say it works for everybody because honestly, Like who knows like if I made my goal for two months and I didn't do it. I probably would have still got the nose ring. But I mean for you and your very disciplined it worked and I really wanted to you know. Increase my reading and meditation Behavior. So that's just something that I helped go on a, you know, motivate me a little bit more, but when you're when you're Transforming your life and getting into all these, you know new habits and exercising more and you know, you know consistently, you know, adhering to your nutrition goals. Like there's so many natural reinforcement that natural reinforcers that come with that use your your friends and your family start to notice you start getting a lot more attention and you start getting more confident and you start building more self-esteem a lot of behaviors or tasks that were harder in the beginning start to become easier. I mean those are big deals and then getting wearing a sexy crop top with out like a couple rolls hanging over the top right that's a huge reinforcement what sure if that's reinforcement is a real thing like even with like so guys. I know it's been three days and I'm acting like I am like on past the goals level as a result of the three days. So I feel but like literally even like getting on the machine. Sheen like in the beginning like I'm like damn it, you know, but like, you know, like when you get into like a runner's high like when you reach that point, it's true like it all is so like there's Behavior momentum like more immediately like in a short amount of time, right? So like during that like, you know, 30 minute run whatever it is, like the beginning is like terrible, but then you're like into it. But also I think like these endorphins and like makes you feel when I get back from work out. I'm like, I don't regret that I've never once said I regret that work out, right exactly. But I think the reason why I did I did I need to tell you why because I was I was like, oh, yeah, this is day number three motherfucker and I'm like, yeah just tells coming on or no Shantae. I'm so sorry. She's okay. And then like I have a housekeeper comes every two weeks, which is like I love it so much and then she texts me while I'm there and she's He's like there's no paper towel, and I'm like, oh no under the sink. So she looks and like it's not there. So I'm like, you know what? I am staying here. I'm at the gym. I don't care. Like I will just not get it clean. So then like I regretted it when I got back because I like things weren't clean coming. So I didn't write it this one time, but I feel what you're saying. Yeah, and I think I think you know if we're gonna Dissect this Behavior analytic analytically and why it's so hard for people to start. It's a lot of work, you know, that's just the reality of the situation. It's a lot of work to change your habits. And a lot of these habits have been established through long history of of other reinforcers, like competing reinforcers and your history of you know, your family history and how you were raised. raised and you know, so it's not easy to change behavior, and I think that And I think that you know just getting started is just it's just the most difficult part and it o is what I was trying to sorry, I lost side truck and the really welcomed her life enforcers are delayed. So those endorphins and those results the losing weight feeling good in your clothes. Those are delayed reinforcers. So so if we can't access that immediately, I mean people are just so much. More likely to not follow a plan because that's just something that takes time. It takes patience, which a lot of people don't have other clients even like when you're working with kids, you know, and the parents are like nothing's changed, you know, and it really like you're like it's day two. Yeah, it's gonna get worse before it gets better. And if you're putting you know, your habit behavior is on extinction that you have been doing for, you know x amount of time. I'm say your whole life you're gonna it's gonna be hard to change them and and you know all the things that come along with it, whether you're detoxing off of you know, stopping drinking or stopping sugar all those things you're gonna go through a period of really hard times and it's easy to just go back to the same habit. It's not easy to change it. Right exactly. Like if you do something for 21 days, it's a habit as a habit forming coach. What do you think about that? I don't think that's true. It takes a More time than that to form a habit 21 days doesn't mean I'm gonna like do it forever. Yeah, exactly like that morning routine. I mean that definitely isn't part of my habits now, I don't Reaper 30 minutes in the morning and meditate that was just something that I did temporarily because I wanted to do at that time, but but yeah, I mean talking about behavior analyst and you know applying We have to we have to go about like our health and fitness the same way we would go about doing interventions for our clients. Right? What is like the fundamental principle before we when we start applying an intervention you start with the least restrictive procedure, right and use exactly really small specific goals. So, why are a lot of behavior analyst a lot of women going into like these diet like like extreme diet and Exercise regimens to lose weight fast the faster you lose weight. The more likely you are going to gain it back. It's not like a one fix Wonder like it's not a weird under attend a military diet and or you know, don't eat carbs for 10 days and or juice cleanse and this a 3 day juice cleanse and then it's like, oh you lost 10 pounds and then you eat a piece of bread and you gain it all back exactly. Don't get me started on the juice cleanses. But yeah. Yes, exactly. And it's just it and the same with like the what's going on. Do you operationally define your goals? What sorry I know you're about to say something, but I'm just wondering like because you're saying it's really important to be very specific about your steps. Would you instead of being like I'm gonna exercise would you operationally defined What specifically you're going to do? foursome That's from that's a good question. No, I don't sit down and like right out exactly like what I'm going to do. I actually right now so my current goals. I'm a I'm training for powerlifting competition. And so I do have specific competition numbers that I want to make during the competition and my coach prescribes me very specific lifts and exercises that I need to do in order to meet those numbers now whether I reach those numbers at the Shouldn't a or not. I don't know like that's kind of out of my control. But what I can control is eating all my meals getting enough sleep drinking all my water all my workouts hitting the numbers in the gym staying consistent with those habits. Those are the habits that I can control and that is probably going to be more likely give me you know chance to hit those numbers when I'm ready and I don't think I'm creepy but it are you trying to hit 300 pounds. On your squat. Hell, yes. I am I was trying to do so, this is my second powerlifting competition. I had my first one last gen tour this past January and I wanted a hit 300 in my competition. I didn't so I'm coming back for it. This isn't girl. You're gonna do it. I hope so. Did you have a coach at 7:00 a.m. Every morning is your body builder coach there with you or is it just individual? So she's a power lifting coat I did. Have a bodybuilding coach earlier this year. So I do bodybuilding and powerlifting I switch off and my different. Okay. So a bodybuilding is just for aesthetic purposes. And the type of training is more of like you're doing a lot more like higher rep type training and powerlifting focuses on three movements. It focuses on squat bench and deadlift and the The training is centered around strengthening those specific movements. So the rep ranges are going to be shorter and yeah shorter than bodybuilding. So I see yeah, you'll do like one squat at 265 or something or yeah. Yeah. So ringing things mmm so like to two sets of by one so too. Yeah, I'll be squatting like 265 one time and then another said at 265 one time. Things like things like that. I think I'm a badass when I squat like 10 pounds. So whatever whatever girl shaping within topographies who hey start with 10 pound and then you could go to 11. Okay not possible Right variable at a time. Yeah, you need to be equal on both sides. So I need to be at 12. I bet I meant 12. Okay. I see you have a back, you know this stuff girl. Okay underrated. Lee I used to be like have like an abnormal strength I told you this like my show-and-tell always was push-ups and things like that like I did Muay Thai forever with all men and then I got diagnosed with lupus and it was like boom you're never gonna do these things again, which by the way doctors I did do it again and I was at the gym today and I ran three point seven miles. So after you doctors, that's aha, but it's not like I mean, I understand that I used to like do a lot of that stuff. So but not necessarily like I wasn't in like the powerlifting world that I was in like the Kick-Ass world, you know. Oh, yeah girl, that's awesome. But tell us about intervention for weight loss. You talked about this a little bit in our previous email, but you had said changing one small variable at a time, right? Okay. So during my bodybuilding cut this year. I started in January and ended in. June I think so with weight loss with fat loss pick something that you want to measure constantly so weight is okay. It's weight fluctuates based on water hormones sleep like there's so many variables with wait, so I wouldn't Focus so much on the weight scale, but for example last night, I weighed one thing this morning, I was five pounds lighter. Wow, I was like That's not true. I think it's about my um on, you know, the lady girl period time of the month and exactly are more mon-sol. Like you just said, yep, exactly. So I mean, it's definitely like some a tool that you could use but I wouldn't put so much emphasis on that I would do more. So what I was doing earlier this year, I was measuring my waist because that's what I wanted to lose waste. I was also measuring my my thigh and my hips. So those are the three measurements that I took every single day. That was my data right I started at my I think my waist that I started with was to 30 inches and then by the time and June it was down to like twenty six point seven five or something. I don't know and so yeah when I talk about changing one variable at a time I'm talking about like so I was still weight training I was weightlifting for Fiber five to six days a week, but I increase my cardio by increasing my calories. So I burn I started with burning a hundred calories per day. That's it. And I'm not talking about running on the treadmill. I'm talking about just increasing my activity level. So taking my dog for an extra walk during the day things that are like manageable starting small things that I enjoy doing. I went on parsimonious guys. Okay, simple Muldoon simple budget simple simple start small start simple and then continue take data. So if you're making progress without cutting any food, but just increasing your activity level a little bit and you're making progress that's you want to stay there. You don't want to cut food and start doing a bunch of cardio. You're going to lose weight for sure fast, but then you're going to hit plateaus and then where you going to go from there, you're going to have to cut more calories and you have to do more cardio and by the two months your Turns out and you're back to square one, like don't do that maybe a translation. This is a component analysis. Please only work on one variable at a time. We don't want to do too many things at once because we can't see what's actually making the change. So if she were to change our diet at the same time that she's changing her workout schedule the same time. She's on a new medication. You can't really tell what is affecting the change. So that's something we look at a lot in ABA. Yeah, exactly. Lee so, yeah and then after a couple weeks then I would increase the calories to 200 and then 300 then 400 and then also if I you know preference also takes into consideration, so I held off on cutting my food it for as long as possible because I love to eat and if I can lose weight by just doing more cardio than that's what I'm going to do. But there comes a point where you are going to have to cut calories somewhere and so I cut calories very minimally that's like 10 to 20 grams of carbs and like two grams of fat just a little bit now the clean-cut right? That's not what you're allowing yourself. Right? Right. That's ya know I would die. No. Thank you. You're just so balanced and you can tell from just your energy and the way you like your skin shines is that you know, what you're putting in your body is in our her hair shines. Damn it. There is like literally looking perfect. Oh, no that's being forwarded. Oh, yeah, but that food that you're eating and all that stuff is being converted into like really good energy for yourself and that is I think something that I took away from looking at your stuff. I'm like, wow, she has you know, she's at the gym in the morning at 7:00. She has a good habit a good routine. And then she always make sure she gets her meals in and she's you know that all that stuff for me was I'm like that is goals I want to get there. So yeah, absolutely and I think a lot of people when they first find out about macro based dieting or flexible dieting they kind of abuse it and do the whole If It Fits your Macros and they'll You know start to eat a little too many processed foods as long as it fits the macros does it matter but that in terms of weight loss. Yes, it doesn't matter but in terms of long-term Health it absolutely does matter. You still have to get your serving of vegetables in I owe, you know, I do have my bagel and I have a tree at night but most of my meals are filled with a lot of whole nutritious foods with a lot of vegetables and that's the stuff that's going to keep you full longer. Are so yeah, I definitely like company when you start in 2020. You're going to have a really cool meal plans and have it's on how to change them. And are you gonna do like workouts, too? Maybe in the future. I anticipate that maybe most of my future clients are going to be people who don't who need help building the habits around exercise and nutrition. There's already a ton of information out there on what types of exercises you can do what your what nutrition is the that's not the problem. The problem isn't about the lack of information. The problem is building the habits around that And starting small and so for example, like counting macros, for example, right? I wouldn't just like, okay like to somebody who's never counted macros before I wouldn't just say, okay here are your Macros. Good luck. Let me know how it goes. There's a process you have to learn what macros are what micronutrients are. You have to learn how to read a nutrition label looking at serving sizes drive versus wet. Grams ounces then you need to learn how to navigate the food journal app because it could be fucking confusing if you're new to it. And so you so there's a couple one one that you mentioned my fitness pal and there's one that I use that I love called my macros and I like that one because they have a lot more user-friendly features and the data is that they present is just more aesthetically pleasing for me and so after you learn That then you need to start measuring your food maybe one or two days. Don't overwhelm Yourself by trying to weigh and measure everything seven days in a row because it's freaking hard. I'm not going to lie, like it takes effort and it takes time. So start by just one day. Just seeing what how like weighing your chicken rice and vegetables and are you literally wedding it? Are you weighing all these things? Yep. Yep with a scale. Yes, so Good scale and so far you're so not lazy. Oh my God, you know what? I love though. You guys I'm going to quote something that I took from her Instagram. Okay, she says if you're struggling to, you know lose weight or stick to a habit. It's not because you lack discipline and it's not because you're a lazy. It's because you do not have a clear plan and solid foundation to support your long-term goals again, hash. Tags stalker but like that stuff. I was like, you know, it's true. It's because you don't have the skills. We think about our that were teaching our kids and you know people with Autism if they don't have the skills, we can't expect them to do that doesn't mean that they're lazier or you know, the, you know lack discipline or you know, they should just be doing this. They don't have the skills. So right again, if I don't know what a Graham versus announce versus a you know, what a chicken breast should look like for what I'm supposed to be eating like that does not mean anything. It means I don't have a Our plan of the Arab or Shantae to be my new coach because that's basically what's coming from the subject what exactly I mean, they're just so many steps that lead you to doing things that I'm doing and I hear a lot of people saying like no, it's too much effort there. I just don't have time. I don't have the pic and like I said, yeah, you know, there is a learning curve it is going to take extra time to learn how to do everything but let me tell you once it's a habit. You're not even going to think about it this past couple weekends. I told myself I'm like, okay. Hey Shawn say I'm not going to measure anything. I'm just gonna fuckin intuitive e and just do you know make my meals without the scale, but without even thinking about it. I have found myself grabbing the scale and putting it in front of me and I was like, oh shit. What am I doing now? It's just it's so ingrained in my daily behavior that I don't even Think about it anymore. So it does take time. It does take practice and it does take a willingness to learn these new skills. But again, like if you if people don't even know what the skills are, then they're not going to do it. So that's where I come in and I help you. I think you're going to have to write a lot of task analyses. You know, you're going to have to look what you started writing those ready girl training or 20 for me. I love a case that he's like throwing in like 20 20 20 20 20 You're going to be dropping. Yeah, I'm dropping it like it's hot. But so you'll help people learn you're going to be like teaching them the skills. I'm assuming through like, you know people who have never done things. So like a task analysis, right? Like what's that you use the app? This is how you're going to start. This is how we're going to start off with I'm assuming You'll probably look at things like reinforcement also, like well, what are you gonna do, you know like to set up to make sure the person is coming in contact with reinforcements. Are you consistently that? Yeah, we could I could definitely good because now we're Partners now, we're a team I could but one component that I feel like is absolutely necessary for something like this is applying Act. And to health and fitness and I know you guys had a recent episode anxious AF said that one. Yeah, we're you guys talked a lot about that and it's important that we apply this to health and fitness because if not, we are just the same as any other trainer or coach out there Behavior, like like you guys sit on that podcast behavior is so complex that it would be irresponsible to to ignore the fact that people come with a lot of baggage and history and Trauma that obviously got them to this point. So we need to kind of help them manage those emotions those negative thoughts that a lot of people those, you know, those self-doubts that they have during, you know, trying to make these Lifestyle Changes because it's there and I mean a lot of people, you know are afraid of changing because it they're going to Be they're going to be forced to face with some some baggage that they've been avoiding this whole time. So I think that's a very grainy you were so great like ice actually weirdly got goosebumps because that is so true. It doesn't matter if you start counting your Macros and you know lifting perfectly if you don't deal with the baggage, the personal private events is self-limiting beliefs then none of that. You're still that doesn't mean that your Optimal Health, right if you don't deal with the stuff internally Lee through and you know, I love acceptance commitment therapy. I think it's wonderful and then you're you know, then that's when your whole I love that. That's your out like on this. It's great. Yeah. I mean, I'm not formally trained on it, but I've been doing a lot of these birds and go. Being a course on it and I definitely feel like I need to include that in my practice for sure the big part of it. Absolutely. I love that what other questions do we have like while bizarre for like free Consulting session? I'm just thinking I'm like, what is your take on intermittent fasting? Oh, okay. I think it's a good antecedent strategy for caloric restriction, but it It's not magic. It's like if you if you're fasting until 12, I like if you eat like if you're consistently fasting until 12:00 and then one day you eat it, like 1150. Nothing is going to happen. You know what I mean? Like oh shit, that's five minutes. Wait, but like for me personally. Like it's not intentional but like I basically intermittently fast all day. Like I'm on Adderall whatever all day then at night great. That's great that I fasted all day, but it doesn't matter because I'm eating all through the entire damn night. I wake up like on my sleeping pills and I'm eating and I like it makes me more aware of it because now Pavlov like jumps off the bed like at the comedy of the kitchen every time and I'm like, I'm realizing how many times I'm lifting him up to put him back on the bed in the night and I'm like, okay. I really have a problem. I really don't matter. You're keeping yourself, like if you intermittently fast and then you still eat a pizza at 12:01. Like that's not gonna like help your body. I mean, it depends like it depends on how many calories you're eating within those eight hours. Like if I gave a shit done in an hour. Yeah, so glad I've been deprived all day like not eating like my meds make you not hungry when those meds wear off like those eight hours. I don't even need eight hours. I could like intermittently fast for 24. Or I mean 23 hours and like I think it's like hitting 18 hours to eight hours is what does that's the one I've heard of Shantae think. Yeah. I mean, yeah, I mean whatever I don't I don't know the difference or like the benefits of like 18 or eight verses 16. I just know that the purpose behind intermittent fasting is to help manage your caloric restriction. So it doesn't matter whether you decide to choose that inner man that fasting To restrict your calories or if you're just counting macros and reducing calories that way it's all the same thing. Okay, so I know that there are what was that? I just wanted your expert opinion. Do you do that Casey? No, not intentionally again. I just never liked have zero appetite all day long. Like I got up today till 3:00 p.m. And I worked out but I think clearly I'm not working out enough to make myself hungry, right? You need to build muscle. Yeah. Yeah build muscle because the so the benefits of building muscle it, you know, it helps create shape to your body. But it also helps increase your metabolism. It strengthens strengthens your immune function and you know, the more muscle you have the more, you know energy the more Raise your burn and the more food you can eat that's like the best part like I could do to to eat more fucking sign me up for that shit because I will do it. So who's up here? But I've also seen that you've done a lot of like essentially kind of like You know replacement behaviors for things like I've seen that you'll like create an awesome dessert, but it's like made with I don't know you'd like what healthier I've seen that you've made some things. I'm sorry. I have not stopped as recently as Casey. So Casey probably could like tell me the exact recipe and like how many grams of protein powder in it uses 2 tablespoons of cream cheese. Pretty good. Yeah, pretty much the same thing. Okay. Let's see. I knew I was I knew I had it somewhere but I just like you'll also do some replacement behaviors, right? Like I mean, we're like like something so you're not completely depriving yourself. You're just creating healthier healthier Alternatives. Yeah for sure. And that's what the the one thing that I love about macro based dieting is like I'm not restricting. I'm just more substituting and you know more Flexible with my diet. So of course, I can't eat a freaking donut every single day because doughnut has like a ton of fat and that's like a quarter my fat for the day. So that would it make sense, but I can have Alternatives and make you know, there's a lot of Instagram account Instagram accounts out there that post recipes for macro based dieting so a macro friendly pizzas and macro friendly ice creams. And so those are the counts that I follow I am not crazy. The at all when it comes to cooking or meals like don't ask me about recipes because I know none I just I just made quit. I just make what I know from other accounts that I followed what what are your go-to things that you make so I can so I make a sweet icing that my bodybuilding coach had so she gave us like a her own recipe book and the Smoothie icing on there is just so good. I Put that on rice cake with some chocolate chips. And that just like is perfect for my sweet tooth and I have a huge sweet tooth so night me to like yeah, I'm like, oh my God, I just went Sour Patch Kids. Yeah. Yeah. I'm more of like a chocolate a chocolate girl. But yeah, I feel you on that and during my weight cut. I had literally every single night this protein ice cream that I got from this girl, I think Instagram name is Lily loves macros, and it was just like this thick and creamy chocolate ice cream with like 20 grams of carbs and like 40 grams of protein and like 10 grams of fat. It was amazing and that got me full like after, you know beyond a caloric restriction all day and you just want to feel full and hungry. That was like the perfect thing to have at night to make me feel full but not deviate from my goals. So that was awesome. Be like, I think I could do these things. things if I had a chef Yeah, like well the celebrities I'm like, yeah, like like I used to live with someone who she's a nutritionist but she's also like you and when I was living with her at the time she was in vegan culinary school. And so she always has like try these things out and she like love cooking and like everything was just like so much work like it's like so if you want to make dressing or you want to make yourself cheese, you have to soak these nuts overnight. So then you could put them in here to make this and this and like I ate so damn well that year but like it so if I have a chef I can be like hot as hell, you know, so I gets on response effort I feel you on that cooking is not something I'm willing to put that much effort in I stick to my Staples like bolts of proteins folks. Carbs and vegetables and then I just kind of changed those boots get satiated. Like if you're having the same kind of chicken every day. No, I don't I don't it I so, like I said, so my post-workout Meal which is where I could have fun stuff like bagels and I don't know just like I all cream cheese and cream cheese like that's enough for me. I can eat the same like like in between like a meals three through three four and five like I can say it eat those same meals every single day as long as I can have a really bomb breakfast and a sweet treat at night. I'm good on the weekends. I you know, I still go out to restaurants and stuff and with my fiancé with my friends, I just pre-plan and look that shit up on on the internet and I pre-plan that in my app and I'm good to go. And so that's for you planner in general. Are you a planner? Yes. I'm very type A a very type a planner self-management time schedule like graduate on time for your sessions. Absolutely. Yes freaking bcba, of course. What do you so am I girl we have the exact same criteria and I mean not criteria credential you're not on time. I might be running a few minutes late. I'm like 17 minutes early for everything and I like sit in the parking lot. So awesome to have a hard time with boundary. So like I'm like, okay. Yeah. Sure Mom one. Keep talking to me, even though I needed to be somewhere 17 minutes ago. But yeah, I am I am like type see what type of like really tiny reindeer anything. Really? She's oh my God, that gives me anxiety is here. I'm stressed out right now. What I was gonna say is that you're eating for fuel right like your there's a difference between eating for fun or you know satisfaction and eating for what your body needs to be like a really great machine. Do you ever go up and drink or you like cut that out completely so I can't I can't not like I used to not like your party college. No, no no pie. I like to stay at home and have one glass of wine like once a week and that's it. My good fire one. I can't because the hangovers are just too much. And since I'm training for a competition, I just have I have big goals. So like it alcohol affects that way too much. I'm not gonna it's not worth it to me. It just isn't so medication and your self-control. I love everything about you if you we are so happy that you came on here. Finally and we get to talk all about what you do and we're so excited for you. And as soon as 2020 anything else you want to tell us about the path to Gold before we wrap this up and it's totaled I'm swimming at your maiden name. It's no it's my current last name. I'm not changing my life. She acts like it's so much easier like as soon as I like take Ali rounds last name on it's like not cool at all. So yeah, my fiance is totally cool with me keeping it. Now when we have kids that's a another story so harder. Yeah, but yeah, I'm definitely keeping my last name. Um, I'm trying to think of what else know if you guys don't have any questions for me to can't really think of anything else people want to reach out to you with questions. Can they reach out to you on your insta? Yeah, my Instagram the paths of gold and working on the show notes. We put that in the show notes. Okay. Yeah. Absolutely. It's like if she said no right now she'd be like a total bitch. He had like absolutely good choices like so people want to reach out for help and she's like no, I'm good. Anyone want to Follow her path to Gold we did we're happy we did because now we had her on the show. Yay. Thank you so much for having me. It was so great. So thank you so much for coming and working with us and fitting this into your schedule, especially because like we're all on different. Time zone time zones. Yeah over here like one no worry like you were three hours behind we made it were we are you at in layers and Diego I living in LA but I'm from San Diego, you know, I tried moving to San Diego like two years ago. What happened? It was like a fail. It was like a Lear and I were like let's look let's try it out my cousins live there and like not Latoya but like we spend a lot of time in the way. I forgot the other area, but it was like so expensive and I was studying for my btb exam at the time and like I had literally just had my fingers amputated so I wasn't like any Yeah, exactly Shantae. Thank you so much for coming. They'll at least you made us go to the gym and get ready because you're so intimidating that we did it also. Thank you in a good way. I have a whole page here of notes and I'm gonna go file into my mental brain cavity, and I'm so excited that we got to have you on so thank you. Thank you for having me on this is so much fun. And if you girls ever have any questions Students feel free to hit me up for real. Thank you. Careful. Be careful what you say. He's already like on her Instagram. I have to put some limitations on that. Yeah. Yeah, right your boundaries early. Just kidding now. We love you. Thank you. And thanks for listening everyone episode 13 in the back drive go follow us and as always love you mean it. Hey guys, it's Lia hot here. And I just wanted to take the time for just a single second of your time and tell you about something awesome. As you know, Casey and I are super into this podcast thing going on here and getting it started and I just want to let you know that there's an easy way to get it done. And that is what I'm going to tell you right now about pretty easy podcast. Thank God we got in touch with a team at pretty easy podcast they help you. Do everything from start to finish they will get your show up there. They will record episode for you. They will produce it. They will add bleeps in if you're full of f-bombs, like myself whatever it is that you need they will do it. When you first said you want to start a podcast. I was like, okay we can do that. We have no idea what we're doing. I never really thought it would get off ground until we met Alan at pretty easy podcast and I put all my fears to rest he helped us get everything going from all of our audio editing and production and hit our song that we have which is Amazing by the way. We're allowed to record from our own homes. He helps us with our guests. He caters to our schedule. Come on Lee at we are the worst with scheduling. I mean, I know we said we're going to have a podcast a week so far were out a few days. But hey, he works with us. That's what we need. But the point is we were looking at how we could download all these different programs to try learn how to do all this podcast and stuff. But truth is it's affordable. It's much easier have someone do it for you. You could go to pretty easy podcast.com and you can get started today. I say go. I say if you want to be heard if you have something to say like we do we love the sound of our own voices and we found Alan who lets our voices shine. So, thank you Alan. Nat pretty easy podcast.com
Today on Episode 13 we have Chauntae Gold, M.Ed, BCBA on the show. She is doing some wicked cool stuff with ABA and fitness/nutrition. How many times have you started a new diet but couldn’t stick with it? How many times have you signed up for a class or gym membership and never went? How many times have you started a 30-day challenge and not make it past the first week? We have been there baby and Chauntae is here to tell you that it is NOT because you are lazy or that you lack discipline. It is because you do not have a clear plan and solid foundation of daily habits that support your long term goals. Tune in to hear all about how you can use behavior analysis to change your habits that will allow you to gain optimal health and live your best life!! Show Notes:   Follow Our Guest Here: @thepathtogold   Health, Sport, and Fitness ABA SIG: hsfgabai.com   ACT workshop: catalog.pesi.com    Basic Nutrition Certification: Precision Nutrition- For folks who want to learn about the fundamental principles of nutrition! Unconventional Medicine: Chris Kresser. This is a book that describes the current chronic health crisis in America and how behavior change is the missing piece to our current healthcare system. Automic Habits: James Clear 