Categoriescoaching Motivational Nutrition

Carrots and Celery and Priming People to Kick-Ass

Do you recall a few years ago when (then) NYC Mayor, Michael Bloomberg, initiated a proposed ban on the sale of large-sized sugar-sweetened beverages such as sodas, sweetened teas and coffees, as well as energy and “fruit” drinks?

The Big Gulp Experiment

The idea was that by prohibiting restaurants, delis, sports arenas, movie theaters, and food carts from selling sugary beverages larger than 16 oz – with a hefty fine of $200 for failing to downsize – people would be less inclined to drink copious amounts of said beverages.

What’s more, they’d be healthier, happier, smile, and say “good morning” as they passed one another on the street[footnote]Most likely on their way to reading scripture to a pack of orphaned kittens.[/footnote]

It worked, right?

People stopped drinking those ginormous ‘Big Gulps’ and instead starting crushing almond milk kale smoothies laced with organic acai berries harvested from a unicorn’s rectum (<– I’ve been told they’re super delish).

Um, no…it didn’t work.

First: We’re talking about NYC here folks. A lovely city by most counts, full of diversity, sports, art, music, fashion, food, and an obsession with hip-hop loving dead Presidents.

Second: People in general, whether we’re referring to NYC or not, hate being told what they can and cannot do.

When this happens, we revolt.

Just look at teenagers. We tell them not to drink alcohol and not to have sex and we usually end up with more costly and less than ideal consequences.

In much the same way, the soda experiment didn’t work.

Consumption of sugary beverages DOUBLED!

Why?

It’s a topic I first heard a handful of years ago from Dr. Gnel Gabrielyan of Cornell University’s PHENOMENAL Food & Brand Lab.

In short, he brought up a litany of valid points with regards to our food biases and how (ir)rational we tend to be when it comes to the decisions we make.

Let’s just say the food industry is sneaky and shady as f*** when it comes to marketing their products. Portion distortion and how that interplays with recommended serving sizes comes to mind here.

Likewise, ever notice how many sugary cereals have their characters looking down?

Do you know why?

It’s to target the kids looking UP at the shelves. They feel the character on the box is looking at them.

“Tell your mom to buy me little Johnny. No, beg her. Fall to the ground and scream and flail your legs until she submits. Do it. DOOOOOOOOO It.”

I mean, talk about brilliant marketing.

However, one point I remember Dr. Gabrielyan highlighting – which I felt helped explained the phenomena of what happened during the soda experiment above (and why it failed so miserably) – is the concept of REACTANCE.

“Reactance is a motivational reaction to offers, persons, rules, or regulations that threaten or eliminate specific behavioral freedoms. Reactance occurs when a person feels that someone or something is taking away his or her choices or limiting the range of alternatives.”

Basically, you tell someone that they can’t do “x” or that they have to do “y,” and they’re going to get a little irritated.

Possibly punch you in the face. Who knows.

Framing

Another point Dr. Gabrielyan touched on was the idea of framing.

“The framing effect is an example of cognitive bias, in which people react to a particular choice in different ways depending on how it is presented; e.g. as a loss or as a gain.”

A quintessential example of framing would be the North Dakota Wine Experiment.

  • 117 Diners; Pre-fix meal of $21.
  • All diners given the SAME wine, but with two labels. One marked “Wine from California” and one marked “Wine from North Dakota.”
  • Post Meal Measures: People rate “California Wine” as tasting better than “North Dakota” wine and believe that the food served with the California wine tastes better too.
How we “frame” a product or service can absolutely effect its perception by the consumer.

Priming

Another Jedi mind-trick to consider when attempting to change people’s perceptions or behaviors is the concept of priming.

“Priming is an implicit memory effect in which exposure to one stimulus (i.e., perceptual pattern) influences the response to another stimulus.”

While a bit sensationalistic, here’s a good example from the Will Smith movie, Focus:

https://www.youtube.com/watch?v=XwS68ixemAQ

 

Another great example of priming people is a well-known grocery store study whereupon the premise was this: Can exposure to healthy samples lead to healthier shopping?

  • 118 participants at a large grocery store.
  • Conditions: Apple sample, cookie sample, no sample.
  • Amount spent on fruits and vegetables then recorded.
  • No surprise: people receiving an apple sample spent more money on fruits and vegetables.

Note to self: Figure out ways to “prime” my wife into buying me an Xbox for Xmas this year.

Even cooler (and bringing this whole conversation full circle), another well-known and relevant study to bring to light is one where participants were given a carrot prior to sitting down to eat at a restaurant to see if it would increase the likelihood of them making “healthier” good choices.

It didn’t go quite as planned, because, as we learned above, people don’t like being told what to do, and more to the point, people like CHOICES.

Not many people accepted the carrot(s).

The next layer to the study was to then offer participants a choice of either a carrot or celery.

Ding, ding, ding…..success.

More participants grabbed a vegetable prior to sitting down to dinner and subsequently were “primed” to ingest more vegetables at dinner.

How Can We Frame & Prime Our Clients?

As personal trainers and coaches, anything we can do to set our clients up for a higher rate of success and enjoyment in their training, the better.

Some Suggestions

1) Allow your clients to choose their main lift of the day. Squats or deadlifts?

2) Allow them to choose the variation of the lift: Back Squat vs. Front Squat? Sumo Deadlift vs. Trap Bar Deadlift?

3) Allow them to choose their mode of exercise: Barbells only? Kettlebells?  Maybe they dig Landmine exercises?

4) I often like to give my clients a window at the end of their training session to do whatever they heck they want. If they want to thrash their biceps, go for it. Add in some additional glute work? Go! Push the Prowler around (you psycho), have at it. Turkish get-ups dressed as He-Man? Whatever floats your boat, dude.

4) Here’s a cool trick I did with one of my female clients this week to “prime” her into lifting more weight. After a “top set” of deadlifts I was like “that looked awesome. Easy! Wanna maybe add 5-10 lbs and up the ante on your next set?” 

I gave her the choice to stay put or go heavier. Either way it was a win, but she chose correctly…and added weight.

[Cue evil strength coach laugh here]

Giving your clients a sense of autonomy and control over their own training is a powerful tool in their long-term success.

Don’t get me wrong, you should still be the boss. They’ve entrusted you to coach them and write programming that best fits their needs and goals.

However, it’s never a bad thing to give them a little of what THEY want.

Even better: Provide them a sense of choice.

Categoriespsychology

The Law of Social Sabotage: Understanding the Reactions of People That Try to Hold Us Back From Being Healthy

Today’s guest post comes courtesy of TG.com regular, Justin Kompf.

  • Ever have a family member or friend give you flak for going out of your way to exercise?
  • How about for eating healthy?
  • What about for having pecs that can cut diamonds?[footnote]Oh, that’s just me? My bad. I guess that’s what happens when your dad is Zeus.[/footnote]

In any case, it’s important to understand that when this happens it’s (rarely) because they’re judging you or attempting to make you feel bad on purpose. It’s often a result of other, internal factors on their end.

Great post from Justin today.

Also, I defy anyone to read the word “sabotage” and NOT immediately have the Beastie Boys’ song of the same title reverberate in their head.

“I can’t stand it, I know you planned it…”

Copyright: sir270 / 123RF Stock Photo

The Law of Self Sabotage

In 1686 Sir Isaac Newton introduced his three laws of motion in “Principia Mathematica Philosophiae Naturalis.” His third law states that for every action in nature there is an equal and opposite reaction.

Centuries later, and much less importantly, I was interviewed in a podcast and was asked what to do when attempts to be healthy are sabotaged (i.e. met with cruel remarks) by significant others.

Why, when we try to be healthy do other folks try to stop us?

I’m of the mind that their behaviors are often not malicious. Your desire to change and your behaviors cause an emotional reaction.

Behaviors are just behaviors, reactions and the extent to which someone reacts to your behaviors is a reflection of what that means to them within the context of everything else that is happening in their lives.

Let’s say your partner gets upset with you for something you did. Maybe you put your dishes in the sink and not the dishwasher. Their reaction should be a 1 out of 10 but instead it’s a 5 out of 10.

Note From TG: In the case of my household it would be a sleep on the couch out of 10.

Something else caused the elevated reaction. Perhaps it was the fact that they have asked you to not do this. Maybe they have had a really tough day at work or a fight with a family member. Either way, something else caused the elevated reaction.

So, if you eat a salad and that makes your partner upset, this is because something else is happening on their side of the equation.

Here is my law of social sabotage:

A behavior + it’s meaning to the other person =  reaction.

If for whatever reason I keyed someone’s car right in front of them, they should flip out. They should be pissed! They should have an elevated reaction.

Maybe they will yell at me. Maybe they will call the cops or punch me in the face. Their reaction will be based on what it means to them in the context of my bad behavior.

via GIPHY

Exercising should mean nothing to someone else. It is a completely neutral behavior. If someone makes snide remarks about you exercising it is because it makes them feel a certain way. Maybe it makes them feel insecure that they are not exercising.

What to do?

Be crystal clear in your conversation with that person. Tell them how their behaviors have an influence on you. Tell them why doing this is important to you and that you would like their support.

Tell them that their reactions to you trying to improve yourself hurt. Importantly, tell them that you would like to listen and hear why they are doing what they are doing.

Then actually do what you said you would do, listen!

Again, it is not your behavior that is the problem if you’re trying to be healthy, it’s how your behavior is making someone else feel.

Want to learn more about how to deal with things that can drain your motivation? Want to learn more about ways to harness motivation? This was an excerpt from Justin’s motivation eBook which you can download HERE.

About the Author

Justin Kompf is doctoral student studying exercise and health sciences. He is a personal trainer in Boston at CLIENTEL3.

You can follow Justin here and here.

(He’s obsessed with his girlfriend’s dog).