MASS Office Hours Episode 13 (Periodization, Behavior Change, Exercise vs. Fitness)
Dec 10, 2023
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Topics discussed in this episode include the importance of periodization, effects of food scarcity on eating behavior, behavior change tools, training frequency, saturated fat intake, implementation of cluster sets, and the unique benefits of exercising versus being fit.
Tailoring nutrition education to individuals' level of nutritional literacy and goals is crucial for effective interventions.
Behavior change models, such as the Combi model and self-determination theory, can enhance nutrition interventions and support individuals in improving their dietary intake.
Creating a goal hierarchy, with a superordinate goal supported by intermediate and subordinate goals, is a powerful tool for initiating and sustaining behavior change.
Deep dives
The importance of tailoring nutrition education
When providing nutrition education, it is crucial to tailor it to the individual's level of nutritional literacy, goals, and context. Assessing their current knowledge and understanding is essential to identify gaps and misconceptions. Basic teaching principles should be applied, and the education should be a collaborative process. Encouraging individuals to track their food without intending to modify it can help them observe their eating behaviors and identify areas for improvement. This process can be followed by teaching the foundations of nutrition, including the roles of carbohydrates, fats, and protein, as well as the importance of a balanced diet. Creating sample meal plans together can empower individuals to make informed choices and modify their eating patterns. Gradually transitioning from a coach-centered approach to an athlete/client-led approach can enhance their confidence, independence, and long-term success.
Behavior change models for nutrition interventions
Behavior change models such as the Combi model (Competence, Opportunity, Motivation, Behavior) and self-determination theory can provide a framework for nutrition interventions. These models emphasize the importance of addressing an individual's competence, autonomy, and relatedness, as well as providing opportunities for behavior change. Understanding an individual's readiness for change, as categorized by the stages of change model, can help guide interventions. It is essential to meet individuals where they are in terms of their nutrition knowledge, goals, and motivation, and tailor the interventions accordingly. Incorporating goal hierarchies can also provide a structured approach to goal setting, focusing on long-term aspirations while setting achievable and specific sub-goals. Overall, combining nutrition education with behavior change models can enhance the effectiveness of interventions and support individuals in improving their nutritional knowledge and dietary intake.
Setting Goals for Personal Growth and Behavior Change
Setting goals is an essential step in personal growth and behavior change. It is important to establish a superordinate goal that represents your ideal version of yourself and sets the general vision for your life. This overarching goal is then supported by intermediate goals, such as improving physical fitness, getting enough sleep, and managing stress. Finally, specific and time-bound subordinate goals, like daily tasks, are designed to help achieve the intermediate goals. Creating a goal hierarchy is a powerful tool for initiating and sustaining behavior change, providing a clear purpose and motivation for ongoing efforts.
The Value of Coaching Thinking Processes and Experiential Learning
Coaching is not just about giving out specific plans or advice. The value of a coach lies in the thinking processes and collaborative problem-solving that they facilitate with their clients. While the specific advice or plan may be effective, the coach's real value is in guiding the client through the planning process and helping them develop critical thinking skills. Coaches should understand the difference between experiential knowledge and empirical knowledge and recognize that it is the application of concepts in the real world that truly matters. Educating people on the empirical knowledge is not enough without the mentorship and guidance to apply that knowledge to their own experiences.
Finding the Balance in Cardiovascular Exercise and Resistance Training
When it comes to cardiovascular exercise, a balanced approach involves breaking up sedentary time, accumulating activity within recommended guidelines, and striving for a good level of cardiorespiratory fitness. Breaking up sedentary time throughout the day has independent benefits for health and longevity. Meeting the recommended guidelines for moderate or vigorous physical activity helps promote overall fitness and health. For resistance training, the focus is on the adaptations it brings, such as improving bone density, enhancing muscle mass, promoting glycemic control, preventing falls, and maintaining functionality. Striking a balance between cardiovascular exercise and resistance training is key to optimize health and achieve specific fitness goals.
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include the importance of periodization, the effects of food scarcity on eating behavior, behavior change tools, training frequency, saturated fat intake, implementation of cluster sets, the unique benefits of exercising versus being fit, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Our next episode will begin at 7pm on December 13. If you'd like to submit a question ahead of time, please use this link:
https://forms.gle/9Ah39mefs8cuVa9H7
Time stamps:
0:00 Introduction
2:34 Helms recovery update
9:23 How important is periodizing your training?
30:56 Scarcity mindsets, food scarcity, and eating behavior
37:57 Behavior change tools and educational interventions for improving nutritional knowledge and dietary intake of athletes
1:06:26 If muscle protein synthesis increases for 48-72 hours after a workout, how frequently should we train?
1:11:13 Should you train if you’re still sore?
1:16:41 Why do people recommend capping saturated fat at 10% of total calorie intake?
1:20:45 Practical implementation of cluster sets and similar strategies
1:29:17 Is it better (for health) to exercise a lot or to be really fit?
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