Motivation meets genetics, the importance of posture and post-meal hunger.
January 17, 2020
Welcome to the weekend! Take a moment to sit in gratitude of the things you've been gifted recently.
If you're feeling especially gracious, write those Christmas gift thank you notes you promise you'll send each year! We forget too, but it's priority #1 for us this weekend.
Enjoy your time off.
| Programmed, to excess
Struggling to get out of bed and into some workout gear? It turns out that the motivation to workout may be written in your genes.
The role of genetics
A study published in The Journal of Physiology found that rats could be bred to voluntary exercise frequently or not at all. The reward processing portion of the athletic rats’ brains lit up when engaging in physical activity. On the flip side, the rats that avoided running didn’t experience the same internal motivation or mood boost.
Tips to motivate yourself to workout
Whether or not you’ve inherited the #GymIsLife genes, there are easy ways to incorporate more exercise into your routine.
Find out what kind of exercise you enjoy: If you hate it you won’t do it. Maybe running isn’t for you–that doesn’t mean you won’t love a spin class. Figure out the exercise that makes you the happiest.
Create time in your calendar: Schedule your workouts! You’re less likely to put it off if you know it can fit in your day.
Discover your why. We know it sounds cliche, but what and who are you working out for? The bigger reason may be the key to crushing your workouts.
| Sit up straight!
Our posture can have far-reaching effects on our health. Slouching not only causes physical strain, it can negatively impact our respiratory system and even our mood.
In a study conducted by Ohio State University, researches found that people who were instructed to sit up straight expressed more confident beliefs about themselves than those who did not receive the same direction.
How to sit
You probably didn’t think you needed this how-to. Many of us sit for long stretches of our day though, so make sure you’re practicing proper posture in the seated position with the 90/90 rule. Your thighs should form a 90-degree angle to your back and your feet, laying flat, should form a 90-degree angle to the floor.
Move more
While you now know how to sit like a pro, don’t forget that our bodies are designed to move. Take a break every hour for a brief walk or a good stretch. Try setting an alarm to remind you to get up and moving.
| Hungry after eating?
Ever find yourself longing for more after a full plate of food? There may be a reason you’re still hungry after you eat. Before going back for seconds or munching on a snack to satiate you, read this.
Carby cravings
Take note of the kinds of foods that are failing to satisfy your hunger. Chances are, they’re quick-digesting foods. Refined carbs like pasta, white rice and white bread can cause a quick rise and spike in blood pressure that can cause additional hunger–even when you’ve already had enough to eat.
The balancing act
Along with foods that digest more slowly, you’ll want to make sure protein has a place on your plate. Studies show that high protein foods help to reduce the levels of ghrelin, the hormone that makes you feel hungry. Leave your hunger behind with a plate that is half veggies, one-quarter lean protein, one-quarter whole grains and one serving of healthy fats.
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