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VOLUME 1

JANUARY 2023

AN ONLINE PUBLICATION BY THE INDO-CARIBBEAN CANADIAN ASSOCIATION

3 Tips for a Healthier 2023

Presented by Boardgains

Written by Eric Mathura founder of Boardgains

Sunday January 1, 2023

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Twenty twenty-three is here, as festivities wind down, folks will be going back to work and most importantly we have all setup our New Year’s resolutions. Research shows that 95% of New Year's resolutions are fitness related, but after just 3 months, only 10% of people believe their resolutions will last. This can be attributed to the fact that while most of us can set up goals, we may lack the proper systems to assist us in  reaching those goals. Life also happens: you lose your job, your workload increases or you even suffer the loss of a loved one, all of which can impact your motivation. At Boardgains, our number one priority is to ensure that our community not only gets fit but maintains it all year long. We are committed to ensuring that by the end of the year, all of our members will have exceptionally exceeded and reached their fitness goals. With that, here are 3 tips for a healthier 2023!

1. Walk More

Walking is an underrated form of exercise that most people are not doing. I'll say that again, walking is underrated. Walking is a great thing to do, it’s good exercise, calming, relaxing, and it connects you with the places and people around you. When you walk more, you have more time to experience your environment at a pace that allows for reflection and observation. It is by far the easiest way to get exercise, and just about everyone can do it without much more equipment, than shoes and comfortable clothing. So make time to go for a walk and aim for 6,000-10,000 steps daily. My trick is that I listen to podcasts while I walk, so I kill 2 birds with one stone. I'm learning while listening to a podcast and I'm getting my steps in. Don't let the wintery cold scare you from going on walks, growth happens when you're uncomfortable!

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2. Eat More Protein

Protein. Protein. Protein. Most people aren't getting enough protein in with their diets. If you want to make a simple change to your diet to help with fat and weight loss, increasing your protein intake will make a big difference.  For a healthy adult who lives a relatively sedentary lifestyle, the recommended amount of daily protein is about 0.8 grams per kilogram of bodyweight. You can bump that up to 1.2 to 2.0 grams per kilogram of body weight if you live a more active lifestyle.

 

 

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3. Make Fitness Fun

Exercise can be boring, repetitive and feel like a chore, but it doesn’t have to be. For those who want to make this a lifestyle and habit you have to find ways to make it fun. Which can include: exercising with a friend, joining a fitness class, or doing the things you enjoy. If you enjoy boxing then go to a boxing class, if you enjoy dancing then go find a zumba class. You can also find ways to gamify fitness like using Boardgains’ fitness board game and workout with your family and friends. You wont feel like you're working out, instead, it will feel like a game!

I hope you enjoyed those tips and find them easy to incorporate into your journey this year!

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About the Author

Eric Mathura, B.Sc Kinesiology, CSEP Certified Personal Trainer

Eric Mathura is a fitness entrepreneur who has a B.Sc in kinesiology from York University and is also a CSEP Certified Personal Trainer with 10+ years of experience. He isthe inventor & founder of Boardgains Fitness Board Game, a game he created for teaching his bootcamp classes to gamify fitness and make it fun. 

For more information visit: boardgains.com

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