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Keep it simple\n2. Make sleep a priority\n3. Drink water\n4. Surround yourself with the right people\n5. Determine your \"why\"","What are 5 tips to get healthy in 2022?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"965a21d7-aa8f-440d-ab11-909f8ec26439","Too often, people trying to make changes bite off more than they can chew. They change their diet, quit drinking alcohol, and start a new fitness routine, all in one swoop. Too many changes are hard to maintain, especially all at once. Frustration sets in and all new habits get thrown out the window. Lasting change happens slowly. Focus on making one change at a time. Then, once you feel comfortable with it, layer on the next.","1. Keep It Simple",{"_uid":676,"answer":677,"question":678,"component":670},"e1444d8f-5216-451a-be05-a837d4298db0","Fighters take sleep and recovery very seriously. Lack of sleep leads to a foggy mind, bad choices, and a lack of energy. You can’t run a 5K if you are too tired to wake up and train. SLEEP!","2. Make Sleep a Priority",{"_uid":680,"answer":681,"question":682,"component":670},"72bfc974-080f-4dd1-90be-6e17e569d397","Like sleep, fighters and other athletes prioritize hydration. A hydrated body sleeps better, trains harder, and thinks faster. Taking in water also helps the body recover more efficiently by flushing out toxins. And, yes, drinking more water can help you shed weight.","3. Drink Water",{"_uid":684,"answer":685,"question":686,"component":670},"afd5d09f-9cf2-4734-956e-d99d58c31b5a","Being around negative people can drain your energy and motivation. Spend your time with people who support your growth mindset, desire to be better, and celebrate your successes.","4. Surround Yourself With the Right People",{"_uid":688,"answer":689,"question":690,"component":670},"6396fb0f-38ab-4034-925e-6f6faf9f1147","It’s not enough to decide that you want to be healthier in 2022. There’s no motivation there. However, if you can tie a “why” to your goal, you have greater odds of achieving it. Some great reasons people want to get healthy are living pain-free, playing sports with their kids, climbing a mountain in Europe, or living to be 101. If you can come up with a clear reason why you want to get healthy this year and remind yourself of it daily, I promise that you’ll have tremendous success.","5. Determine Your “Why”",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":692,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":694,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":113,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":731,"content":732},"doc",[733,749,756,760,767,780,792,796,808,812,824,829,839,851,855,867,872,884,896],{"type":734,"content":735},"paragraph",[736,739,747],{"text":737,"type":738},"As a boxing coach and fitness professional, this is the time of year when I get a lot of questions about how to “get healthy” in the new year. People assume that I will hand them a detailed fitness and nutrition program, but proper health is more than just skin deep. The ","text",{"text":740,"type":738,"marks":741},"New Year",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/","_blank",{"text":748,"type":738}," is not the only opportunity to “get healthy.” You can start any time of the year!",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754],{"text":755,"type":738},"Flo Master’s Top 5 Tips To Get Healthy",{"type":734,"content":757},[758],{"text":759,"type":738},"Here are my top five (5) tips for getting healthy in 2022 or any time of the year:",{"type":750,"attrs":761,"content":763},{"level":762},3,[764,765],{"text":674,"type":738},{"type":766},"hard_break",{"type":768,"attrs":769},"blok",{"id":770,"body":771},"88faed09-8750-4c5c-b937-02732b3e50dd",[772],{"_uid":773,"image":774,"component":778,"copyright_details":779},"i-1c948e69-d1be-4ef0-a6fd-483171dea0cc",{"id":775,"alt":776,"name":7,"focus":48,"title":776,"filename":777,"copyright":7,"fieldtype":50},3583837,"Flo Master's Tip For Keeping It Simple","https://a.storyblok.com/f/115220/1100x1100/81d835a412/flos_getting_healthy_tips.png","content_image",[],{"type":734,"content":781},[782,784,790],{"text":783,"type":738},"Too often, people trying to make changes bite off more than they can chew. They change their diet, quit drinking alcohol, and ",{"text":785,"type":738,"marks":786},"start a new fitness routine",[787],{"type":743,"attrs":788},{"href":789,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/jcHehyvWYZ4",{"text":791,"type":738},", all in one swoop. Too many changes are hard to maintain, especially all at once. Frustration sets in and all new habits get thrown out the window. Lasting change happens slowly. Focus on making one change at a time. Then, once you feel comfortable with it, layer on the next.",{"type":750,"attrs":793,"content":794},{"level":762},[795],{"text":678,"type":738},{"type":734,"content":797},[798,800,806],{"text":799,"type":738},"Fighters take sleep and ",{"text":801,"type":738,"marks":802},"recovery",[803],{"type":743,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers/",{"text":807,"type":738}," very seriously. Lack of sleep leads to a foggy mind, bad choices, and a lack of energy. You can’t run a 5K if you are too tired to wake up and train. SLEEP!",{"type":750,"attrs":809,"content":810},{"level":762},[811],{"text":682,"type":738},{"type":734,"content":813},[814,816,822],{"text":815,"type":738},"Like sleep, ",{"text":817,"type":738,"marks":818},"fighters",[819],{"type":743,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips/",{"text":823,"type":738}," and other athletes prioritize hydration. A hydrated body sleeps better, trains harder, and thinks faster. Taking in water also helps the body recover more efficiently by flushing out toxins. And, yes, drinking more water can help you shed weight.",{"type":750,"attrs":825,"content":826},{"level":762},[827,828],{"text":686,"type":738},{"type":766},{"type":768,"attrs":830},{"id":770,"body":831},[832],{"_uid":833,"image":834,"component":778,"copyright_details":838},"i-6013cc1a-099a-4293-8ef6-0977bcfbf8cc",{"id":835,"alt":836,"name":7,"focus":48,"title":836,"filename":837,"copyright":7,"fieldtype":50},3583839,"Flo Master's Tip For Surrounding Yourself With The Right People","https://a.storyblok.com/f/115220/1100x1100/bacc91b029/flos_tips_for_getting_healthy.png",[],{"type":734,"content":840},[841,843,849],{"text":842,"type":738},"Being around negative people can drain your energy and motivation. Spend your time with people who support your growth ",{"text":844,"type":738,"marks":845},"mindset",[846],{"type":743,"attrs":847},{"href":848,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fightcamp-trainer-s-secrets-to-happiness/",{"text":850,"type":738},", desire to be better, and celebrate your successes.",{"type":750,"attrs":852,"content":853},{"level":762},[854],{"text":690,"type":738},{"type":734,"content":856},[857,859,865],{"text":858,"type":738},"It’s not enough to decide that you want to be healthier in 2022. There’s no motivation there. However, if you can tie a “why” to your ",{"text":860,"type":738,"marks":861},"goal",[862],{"type":743,"attrs":863},{"href":864,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/keep-your-2022-new-years-resolutions-fightcamp-guide/",{"text":866,"type":738},", you have greater odds of achieving it. Some great reasons people want to get healthy are living pain-free, playing sports with their kids, climbing a mountain in Europe, or living to be 101. If you can come up with a clear reason why you want to get healthy this year and remind yourself of it daily, I promise that you’ll have tremendous success.",{"type":750,"attrs":868,"content":869},{"level":752},[870],{"text":871,"type":738},"Take Action",{"type":734,"content":873},[874,876,882],{"text":875,"type":738},"How about you? Are you surprised that I don’t recommend doing 150 ",{"text":877,"type":738,"marks":878},"sit-ups",[879],{"type":743,"attrs":880},{"href":881,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/OzZsa-6MeiE",{"text":883,"type":738}," every day? Getting healthy is not only what you see on the outside, but how you feel on the inside. Take some time to think about my five tips, write down a plan that works for you, and take action.",{"type":734,"content":885},[886,888,894],{"text":887,"type":738},"I forgot the most important tip! You don’t have to worry if January 1st has already passed. You can start getting healthy any day of the year. I want to know if you take action on any or all of these tips. Join the conversation on FightCamp’s ",{"text":889,"type":738,"marks":890},"Facebook Community",[891],{"type":743,"attrs":892},{"href":893,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":895,"type":738}," and let me know.",{"type":734,"content":897},[898,900,906,908,914,916,922],{"text":899,"type":738},"Check out the FightCamp ",{"text":901,"type":738,"marks":902},"app",[903],{"type":743,"attrs":904},{"href":905,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":907,"type":738}," and ",{"text":909,"type":738,"marks":910},"blog",[911],{"type":743,"attrs":912},{"href":913,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/",{"text":915,"type":738}," to help you ",{"text":917,"type":738,"marks":918},"start your fitness journey",[919],{"type":743,"attrs":920},{"href":921,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":923,"type":738}," with workouts, step-by-step guides, and tips for nutrition and wellness.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":925,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":930,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":931,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":926,"component":118,"meta_info":927,"meta_title":7,"block_image":928,"cover_image":929,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-01-03 00:00","article",{"_uid":935,"title":657,"plugin":43,"description":936},"2ac49ff6-53f2-4ddc-9d68-0e545934a2af","Any day is a chance to make a change and get healthy! FightCamp Trainer Flo Master shares his top 5 tips for starting your 2022 right.",{"id":938,"alt":657,"name":7,"focus":48,"title":657,"filename":939,"copyright":7,"fieldtype":50},3583825,"https://a.storyblok.com/f/115220/2400x990/78a6aed203/flo-masters-top-5-tips-to-get-healthy-in-2022.png","flo-masters-top-5-tips-to-get-healthy-in-2022","blogs/flo-masters-top-5-tips-to-get-healthy-in-2022",-3160,[944],"featured",60887917,"08c5957c-4aeb-47ed-8c83-e87a1709699d","2022-01-03T02:15:00.000Z","wellness/{{story.slug}}",[],["Reactive",951],[952,1189,1420,1683,1943,2199],{"name":953,"created_at":954,"published_at":955,"updated_at":956,"id":957,"uuid":958,"content":959,"slug":1182,"full_slug":1183,"sort_by_date":48,"position":1184,"tag_list":1185,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":1186,"first_published_at":1187,"release_id":48,"lang":60,"path":948,"alternates":1188,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":960,"faqs":961,"title":953,"topic":994,"author":1009,"content":1010,"category":1163,"schedule":1171,"component":933,"meta_info":1172,"cover_image":1176,"description":1180,"contributors":1181},"cb154773-a461-4e7f-8fa3-509a355410cd",[962,966,970,974,978,982,986,990],{"_uid":963,"answer":964,"question":965,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":967,"answer":968,"question":969,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":971,"answer":972,"question":973,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":975,"answer":976,"question":977,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":979,"answer":980,"question":981,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":983,"answer":984,"question":985,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":987,"answer":988,"question":989,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":991,"answer":992,"question":993,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":995,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1007,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1008,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":996,"component":39,"meta_info":1004,"block_image":1005,"cover_image":1006,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":997,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1002,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":998,"component":118,"meta_info":999,"meta_title":7,"block_image":1000,"cover_image":1001,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":731,"content":1011},[1012,1016,1030,1034,1049,1054,1088,1092,1095,1099,1102,1106,1109,1113,1117,1121,1124,1128,1131,1136,1140,1145,1159],{"type":734,"content":1013},[1014],{"text":1015,"type":738},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":768,"attrs":1017},{"id":1018,"body":1019},"33364d76-077d-411d-996c-9da95986ad05",[1020],{"_uid":1021,"link":1022,"image":1024,"title":1028,"component":1029},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1023,"target":746,"linktype":13,"fieldtype":14,"cached_url":1023},"https://youtu.be/lOA9rPKcLSI",{"id":1025,"alt":1026,"name":7,"focus":7,"title":1026,"filename":1027,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":750,"attrs":1031,"content":1032},{"level":752},[1033],{"text":965,"type":738},{"type":734,"content":1035},[1036,1038,1047],{"text":1037,"type":738},"A ",{"text":1039,"type":738,"marks":1040},"traditional Chinese medicine",[1041,1045],{"type":743,"attrs":1042},{"href":1043,"uuid":48,"anchor":48,"custom":1044,"target":746,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1046},"underline",{"text":1048,"type":738},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":750,"attrs":1050,"content":1051},{"level":762},[1052],{"text":1053,"type":738},"Benefits of Muscle Scraping",{"type":1055,"content":1056},"bullet_list",[1057,1064,1070,1076,1082],{"type":1058,"content":1059},"list_item",[1060],{"type":734,"content":1061},[1062],{"text":1063,"type":738},"Improves blood circulation",{"type":1058,"content":1065},[1066],{"type":734,"content":1067},[1068],{"text":1069,"type":738},"Increases range of motion in the muscle",{"type":1058,"content":1071},[1072],{"type":734,"content":1073},[1074],{"text":1075,"type":738},"Relieves muscle pain or stiffness",{"type":1058,"content":1077},[1078],{"type":734,"content":1079},[1080],{"text":1081,"type":738},"Promotes metabolic cell repair",{"type":1058,"content":1083},[1084],{"type":734,"content":1085},[1086],{"text":1087,"type":738},"Stimulates muscle healing and recovery",{"type":750,"attrs":1089,"content":1090},{"level":752},[1091],{"text":973,"type":738},{"type":734,"content":1093},[1094],{"text":972,"type":738},{"type":750,"attrs":1096,"content":1097},{"level":752},[1098],{"text":977,"type":738},{"type":734,"content":1100},[1101],{"text":976,"type":738},{"type":750,"attrs":1103,"content":1104},{"level":752},[1105],{"text":981,"type":738},{"type":734,"content":1107},[1108],{"text":980,"type":738},{"type":750,"attrs":1110,"content":1111},{"level":752},[1112],{"text":985,"type":738},{"type":734,"content":1114},[1115],{"text":1116,"type":738},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":750,"attrs":1118,"content":1119},{"level":752},[1120],{"text":989,"type":738},{"type":734,"content":1122},[1123],{"text":988,"type":738},{"type":750,"attrs":1125,"content":1126},{"level":752},[1127],{"text":993,"type":738},{"type":734,"content":1129},[1130],{"text":992,"type":738},{"type":750,"attrs":1132,"content":1133},{"level":752},[1134],{"text":1135,"type":738},"Muscle Scraping - Smash or Pass?",{"type":734,"content":1137},[1138],{"text":1139,"type":738},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":750,"attrs":1141,"content":1142},{"level":752},[1143],{"text":1144,"type":738},"Train and Recover Like a Fighter",{"type":734,"content":1146},[1147,1149,1157],{"text":1148,"type":738},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1150,"type":738,"marks":1151},"FightCamp",[1152,1156],{"type":743,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"custom":1155,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1046},{"text":1158,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":1160},[1161],{"text":1162,"type":738},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1164,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1169,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1170,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1165,"component":118,"meta_info":1166,"meta_title":7,"block_image":1167,"cover_image":1168,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":1173,"title":1174,"plugin":43,"description":1175},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":1177,"alt":1178,"name":7,"focus":7,"title":1178,"filename":1179,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[944],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1190,"created_at":1191,"published_at":1192,"updated_at":1193,"id":1194,"uuid":1195,"content":1196,"slug":1413,"full_slug":1414,"sort_by_date":48,"position":1415,"tag_list":1416,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":1417,"first_published_at":1418,"release_id":48,"lang":60,"path":948,"alternates":1419,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1197,"faqs":1198,"title":1190,"topic":1207,"author":1222,"content":1223,"category":1394,"schedule":1402,"component":933,"meta_info":1403,"cover_image":1407,"description":1411,"contributors":1412},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1199,1203],{"_uid":1200,"answer":1201,"question":1202,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1204,"answer":1205,"question":1206,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1208,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1220,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1221,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1209,"component":39,"meta_info":1217,"block_image":1218,"cover_image":1219,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1210,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1215,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1216,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1211,"component":118,"meta_info":1212,"meta_title":7,"block_image":1213,"cover_image":1214,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":731,"content":1224},[1225,1230,1241,1254,1264,1269,1279,1284,1308,1313,1317,1322,1326,1331,1335,1340,1344,1349,1359,1390],{"type":750,"attrs":1226,"content":1227},{"level":752},[1228],{"text":1229,"type":738},"Are You Ready to Make the Most of the New Year?  ",{"type":734,"content":1231},[1232,1234,1239],{"text":1233,"type":738},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1235,"type":738,"marks":1236},"path",[1237],{"type":1238},"italic",{"text":1240,"type":738},", which is a way to stay organized as you achieve your goals. ",{"type":768,"attrs":1242},{"id":1243,"body":1244},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1245],{"url":1246,"_uid":1248,"image":1249,"component":778,"copyright_details":1253},{"id":7,"url":7,"linktype":1247,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1250,"alt":1251,"name":7,"focus":7,"title":1251,"filename":1252,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":734,"content":1255},[1256,1258,1262],{"text":1257,"type":738},"A popular and effective way to create a ",{"text":1259,"type":738,"marks":1260},"path ",[1261],{"type":1238},{"text":1263,"type":738},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":750,"attrs":1265,"content":1266},{"level":752},[1267],{"text":1268,"type":738},"How to Make S.M.A.R.T. Goals for the New Year",{"type":768,"attrs":1270},{"id":1243,"body":1271},[1272],{"url":1273,"_uid":1274,"image":1275,"component":778,"copyright_details":1278},{"id":7,"url":7,"linktype":1247,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1276,"alt":1251,"name":7,"focus":7,"title":1251,"filename":1277,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":750,"attrs":1280,"content":1281},{"level":762},[1282],{"text":1283,"type":738},"1. Make Your Goals Specific",{"type":734,"content":1285},[1286,1288,1296,1298,1306],{"text":1287,"type":738},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1289,"type":738,"marks":1290},"30 minutes per day",[1291,1295],{"type":743,"attrs":1292},{"href":1293,"uuid":48,"anchor":48,"custom":1294,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1046},{"text":1297,"type":738}," and following a ",{"text":1299,"type":738,"marks":1300},"healthy meal plan",[1301,1305],{"type":743,"attrs":1302},{"href":1303,"uuid":48,"anchor":48,"custom":1304,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1046},{"text":1307,"type":738},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":750,"attrs":1309,"content":1310},{"level":762},[1311],{"text":1312,"type":738},"2. Make Your Goals Measurable ",{"type":734,"content":1314},[1315],{"text":1316,"type":738},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":750,"attrs":1318,"content":1319},{"level":762},[1320],{"text":1321,"type":738},"3. Make Your Goals Attainable",{"type":734,"content":1323},[1324],{"text":1325,"type":738},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":750,"attrs":1327,"content":1328},{"level":762},[1329],{"text":1330,"type":738},"4. Make Your Goals Relevant",{"type":734,"content":1332},[1333],{"text":1334,"type":738},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":750,"attrs":1336,"content":1337},{"level":762},[1338],{"text":1339,"type":738},"5. Make Your Goals Time-Bound",{"type":734,"content":1341},[1342],{"text":1343,"type":738},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":750,"attrs":1345,"content":1346},{"level":752},[1347],{"text":1348,"type":738},"Train S.M.A.R.T. Like a Fighter",{"type":768,"attrs":1350},{"id":1243,"body":1351},[1352],{"url":1353,"_uid":1354,"image":1355,"component":778,"copyright_details":1358},{"id":7,"url":7,"linktype":1247,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1356,"alt":1251,"name":7,"focus":7,"title":1251,"filename":1357,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":734,"content":1360},[1361,1363,1371,1372,1380,1382,1388],{"text":1362,"type":738},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1364,"type":738,"marks":1365},"Facebook",[1366,1370],{"type":743,"attrs":1367},{"href":1368,"uuid":48,"anchor":48,"custom":1369,"target":746,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1046},{"text":907,"type":738},{"text":1373,"type":738,"marks":1374},"Instagram",[1375,1379],{"type":743,"attrs":1376},{"href":1377,"uuid":48,"anchor":48,"custom":1378,"target":746,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1046},{"text":1381,"type":738},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1150,"type":738,"marks":1383},[1384,1387],{"type":743,"attrs":1385},{"href":1154,"uuid":48,"anchor":48,"custom":1386,"target":746,"linktype":13},{},{"type":1046},{"text":1389,"type":738}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":734,"content":1391},[1392],{"text":1393,"type":738},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1395,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1400,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1401,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1396,"component":118,"meta_info":1397,"meta_title":7,"block_image":1398,"cover_image":1399,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1404,"title":1405,"plugin":43,"description":1406},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1408,"alt":1409,"name":7,"focus":7,"title":1409,"filename":1410,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[944],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1421,"created_at":1422,"published_at":1423,"updated_at":1424,"id":1425,"uuid":1426,"content":1427,"slug":1676,"full_slug":1677,"sort_by_date":48,"position":1678,"tag_list":1679,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":1680,"first_published_at":1681,"release_id":48,"lang":60,"path":948,"alternates":1682,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":1428,"faqs":1429,"title":1421,"topic":1442,"author":1222,"content":1457,"category":1657,"schedule":1665,"component":933,"meta_info":1666,"cover_image":1670,"description":1674,"contributors":1675},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1430,1434,1438],{"_uid":1431,"answer":1432,"question":1433,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1435,"answer":1436,"question":1437,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1439,"answer":1440,"question":1441,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1443,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1455,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1456,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1444,"component":39,"meta_info":1452,"block_image":1453,"cover_image":1454,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1445,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1450,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1446,"component":118,"meta_info":1447,"meta_title":7,"block_image":1448,"cover_image":1449,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":1458},[1459,1472,1485,1490,1503,1513,1526,1622,1627,1640,1645,1654],{"type":734,"content":1460},[1461,1463,1470],{"text":1462,"type":738},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":1464,"type":738,"marks":1465},"making promises they will likely not keep",[1466,1469],{"type":743,"attrs":1467},{"href":1468,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1046},{"text":1471,"type":738},". ",{"type":734,"content":1473},[1474,1476,1483],{"text":1475,"type":738},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":1477,"type":738,"marks":1478},"postpone eating healthy",[1479,1482],{"type":743,"attrs":1480},{"href":1481,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1046},{"text":1484,"type":738},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":750,"attrs":1486,"content":1487},{"level":752},[1488],{"text":1489,"type":738},"How Not to Be a Statistic ",{"type":734,"content":1491},[1492,1494,1501],{"text":1493,"type":738},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":1495,"type":738,"marks":1496},"British Medical Journal",[1497,1500],{"type":743,"attrs":1498},{"href":1499,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1046},{"text":1502,"type":738}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":750,"attrs":1504,"content":1505},{"level":752},[1506,1508],{"text":1507,"type":738},"10 Ways to Plan",{"text":1509,"type":738,"marks":1510},"  ",[1511],{"type":1512},"bold",{"type":734,"content":1514},[1515,1517,1524],{"text":1516,"type":738},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":1518,"type":738,"marks":1519},"holiday eating program",[1520,1523],{"type":743,"attrs":1521},{"href":1522,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1046},{"text":1525,"type":738},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":1055,"content":1527},[1528,1534,1548,1554,1560,1566,1572,1586,1592,1607],{"type":1058,"content":1529},[1530],{"type":734,"content":1531},[1532],{"text":1533,"type":738},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":1058,"content":1535},[1536],{"type":734,"content":1537},[1538,1540,1547],{"text":1539,"type":738},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":1541,"type":738,"marks":1542},"your brain can register that you are satisfied",[1543,1546],{"type":743,"attrs":1544},{"href":1545,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1046},{"text":1471,"type":738},{"type":1058,"content":1549},[1550],{"type":734,"content":1551},[1552],{"text":1553,"type":738},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":1058,"content":1555},[1556],{"type":734,"content":1557},[1558],{"text":1559,"type":738},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":1058,"content":1561},[1562],{"type":734,"content":1563},[1564],{"text":1565,"type":738},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":1058,"content":1567},[1568],{"type":734,"content":1569},[1570],{"text":1571,"type":738},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":1058,"content":1573},[1574],{"type":734,"content":1575},[1576,1578,1584],{"text":1577,"type":738},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1579,"type":738,"marks":1580},"FightCamp Workout",[1581,1583],{"type":743,"attrs":1582},{"href":921,"uuid":48,"anchor":48,"target":746,"linktype":13},{"type":1046},{"text":1585,"type":738},".",{"type":1058,"content":1587},[1588],{"type":734,"content":1589},[1590],{"text":1591,"type":738},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":1058,"content":1593},[1594],{"type":734,"content":1595},[1596,1598,1605],{"text":1597,"type":738},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":1599,"type":738,"marks":1600},"stress break",[1601,1604],{"type":743,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1046},{"text":1606,"type":738}," on your calendar, and take it.",{"type":1058,"content":1608},[1609],{"type":734,"content":1610},[1611,1613,1620],{"text":1612,"type":738},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1614,"type":738,"marks":1615},"FightCamp Community",[1616,1619],{"type":743,"attrs":1617},{"href":1618,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1046},{"text":1621,"type":738}," to be different from the rest if you still need to. ",{"type":750,"attrs":1623,"content":1624},{"level":752},[1625],{"text":1626,"type":738},"The Only Way to Get Ahead is to Stay Ahead",{"type":734,"content":1628},[1629,1631,1638],{"text":1630,"type":738},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":1632,"type":738,"marks":1633},"fell off or struggled",[1634,1637],{"type":743,"attrs":1635},{"href":1636,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1046},{"text":1639,"type":738}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":750,"attrs":1641,"content":1642},{"level":752},[1643],{"text":1644,"type":738},"Plan & Stay Consistent Like a Fighter",{"type":734,"content":1646},[1647,1648,1653],{"text":1148,"type":738},{"text":1150,"type":738,"marks":1649},[1650,1652],{"type":743,"attrs":1651},{"href":1154,"uuid":48,"anchor":48,"target":746,"linktype":13},{"type":1046},{"text":1158,"type":738},{"type":734,"content":1655},[1656],{"text":1162,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1658,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1663,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1664,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1659,"component":118,"meta_info":1660,"meta_title":7,"block_image":1661,"cover_image":1662,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":1667,"title":1668,"plugin":43,"description":1669},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":1671,"alt":1672,"name":7,"focus":7,"title":1672,"filename":1673,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[944],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1684,"created_at":1685,"published_at":1686,"updated_at":1687,"id":1688,"uuid":1689,"content":1690,"slug":1937,"full_slug":1938,"sort_by_date":48,"position":1939,"tag_list":1940,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":1941,"first_published_at":1686,"release_id":48,"lang":60,"path":948,"alternates":1942,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":1691,"faqs":1692,"title":1684,"topic":1733,"author":1009,"content":1748,"category":1919,"schedule":1927,"component":933,"meta_info":1928,"cover_image":1932,"description":1935,"contributors":1936},"2f244d75-004f-444f-bc2e-7551adea7b2f",[1693,1697,1701,1705,1709,1713,1717,1721,1725,1729],{"_uid":1694,"answer":1695,"question":1696,"component":670},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":1698,"answer":1699,"question":1700,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":1702,"answer":1703,"question":1704,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":1706,"answer":1707,"question":1708,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":1710,"answer":1711,"question":1712,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":1714,"answer":1715,"question":1716,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":1718,"answer":1719,"question":1720,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":1722,"answer":1723,"question":1724,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":1726,"answer":1727,"question":1728,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":1730,"answer":1731,"question":1732,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1734,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1746,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1735,"component":39,"meta_info":1743,"block_image":1744,"cover_image":1745,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1736,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1737,"component":118,"meta_info":1738,"meta_title":7,"block_image":1739,"cover_image":1740,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":1749},[1750,1764,1768,1772,1785,1789,1792,1797,1801,1806,1826,1831,1835,1840,1843,1848,1852,1857,1860,1865,1868,1873,1876,1881,1885,1890,1893,1898,1902,1906,1916],{"type":734,"content":1751},[1752,1754,1762],{"text":1753,"type":738},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":1755,"type":738,"marks":1756},"Shanie Smash",[1757,1761],{"type":743,"attrs":1758},{"href":1759,"uuid":48,"anchor":48,"custom":1760,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1046},{"text":1763,"type":738}," explains, that is the moment cupping therapy became mainstream.",{"type":734,"content":1765},[1766],{"text":1767,"type":738},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":734,"content":1769},[1770],{"text":1771,"type":738},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":768,"attrs":1773},{"id":1774,"body":1775},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[1776],{"_uid":1777,"link":1778,"image":1780,"title":1784,"component":1029},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":1779,"target":746,"linktype":13,"fieldtype":14,"cached_url":1779},"https://youtu.be/6tjOG5AhObQ",{"id":1781,"alt":1782,"name":7,"focus":7,"title":1782,"filename":1783,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS",{"type":750,"attrs":1786,"content":1787},{"level":752},[1788],{"text":1696,"type":738},{"type":734,"content":1790},[1791],{"text":1695,"type":738},{"type":750,"attrs":1793,"content":1794},{"level":752},[1795],{"text":1796,"type":738},"What Does Cupping Do for the Body?",{"type":734,"content":1798},[1799],{"text":1800,"type":738},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":750,"attrs":1802,"content":1803},{"level":762},[1804],{"text":1805,"type":738},"Cupping Therapy Benefits:",{"type":1055,"content":1807},[1808,1814,1820],{"type":1058,"content":1809},[1810],{"type":734,"content":1811},[1812],{"text":1813,"type":738},"Relieves Pain",{"type":1058,"content":1815},[1816],{"type":734,"content":1817},[1818],{"text":1819,"type":738},"Promotes Circulation",{"type":1058,"content":1821},[1822],{"type":734,"content":1823},[1824],{"text":1825,"type":738},"Muscle Release",{"type":750,"attrs":1827,"content":1828},{"level":752},[1829],{"text":1830,"type":738},"How Do You Know Where the Cups Need to go?",{"type":734,"content":1832},[1833],{"text":1834,"type":738},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":750,"attrs":1836,"content":1837},{"level":752},[1838],{"text":1839,"type":738},"Is There Anything You Have to Do to Prepare for a Session?",{"type":734,"content":1841},[1842],{"text":1707,"type":738},{"type":750,"attrs":1844,"content":1845},{"level":752},[1846],{"text":1847,"type":738},"Can You Get Injured or Do it Wrong?",{"type":734,"content":1849},[1850],{"text":1851,"type":738},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":750,"attrs":1853,"content":1854},{"level":752},[1855],{"text":1856,"type":738},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":734,"content":1858},[1859],{"text":1715,"type":738},{"type":750,"attrs":1861,"content":1862},{"level":752},[1863],{"text":1864,"type":738},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":734,"content":1866},[1867],{"text":1719,"type":738},{"type":750,"attrs":1869,"content":1870},{"level":752},[1871],{"text":1872,"type":738},"How Often do You Recommend a Cupping Session?",{"type":734,"content":1874},[1875],{"text":1723,"type":738},{"type":750,"attrs":1877,"content":1878},{"level":752},[1879],{"text":1880,"type":738},"How Much Does a Cupping Therapy Session Cost?",{"type":734,"content":1882},[1883],{"text":1884,"type":738},"$60 - $150 depending on experience.  ",{"type":750,"attrs":1886,"content":1887},{"level":752},[1888],{"text":1889,"type":738},"What Causes Cupping Therapy Marks?",{"type":734,"content":1891},[1892],{"text":1731,"type":738},{"type":750,"attrs":1894,"content":1895},{"level":752},[1896],{"text":1897,"type":738},"Cupping Therapy - Smash or Pass?",{"type":734,"content":1899},[1900],{"text":1901,"type":738},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":750,"attrs":1903,"content":1904},{"level":752},[1905],{"text":1144,"type":738},{"type":734,"content":1907},[1908,1909,1915],{"text":1148,"type":738},{"text":1150,"type":738,"marks":1910},[1911,1914],{"type":743,"attrs":1912},{"href":1154,"uuid":48,"anchor":48,"custom":1913,"target":746,"linktype":13},{},{"type":1046},{"text":1158,"type":738},{"type":734,"content":1917},[1918],{"text":1162,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1920,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1925,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1926,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1921,"component":118,"meta_info":1922,"meta_title":7,"block_image":1923,"cover_image":1924,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1929,"title":1930,"plugin":43,"description":1931},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":1933,"alt":1782,"name":7,"focus":7,"title":1782,"filename":1934,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[944],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":1944,"created_at":1945,"published_at":1946,"updated_at":1947,"id":1948,"uuid":1949,"content":1950,"slug":2193,"full_slug":2194,"sort_by_date":48,"position":2195,"tag_list":2196,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":2197,"first_published_at":1946,"release_id":48,"lang":60,"path":948,"alternates":2198,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":1951,"faqs":1952,"title":1944,"topic":1977,"author":1992,"content":1993,"category":2174,"schedule":2182,"component":933,"meta_info":2183,"cover_image":2187,"description":2191,"contributors":2192},"15047e90-1cb3-49d0-a81f-1e2be9236592",[1953,1957,1961,1965,1969,1973],{"_uid":1954,"answer":1955,"question":1956,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":1958,"answer":1959,"question":1960,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":1962,"answer":1963,"question":1964,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":1966,"answer":1967,"question":1968,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":1970,"answer":1971,"question":1972,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":1974,"answer":1975,"question":1976,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1978,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1990,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1979,"component":39,"meta_info":1987,"block_image":1988,"cover_image":1989,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1980,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1985,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1986,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1981,"component":118,"meta_info":1982,"meta_title":7,"block_image":1983,"cover_image":1984,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":731,"content":1994},[1995,1999,2003,2007,2015,2019,2023,2027,2063,2067,2070,2074,2078,2124,2128,2142,2151,2155,2160,2171],{"type":734,"content":1996},[1997],{"text":1998,"type":738},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":734,"content":2000},[2001],{"text":2002,"type":738},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":750,"attrs":2004,"content":2005},{"level":752},[2006],{"text":1956,"type":738},{"type":734,"content":2008},[2009,2011],{"text":2010,"type":738},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":2012,"type":738,"marks":2013},"Yikes.",[2014],{"type":1238},{"type":734,"content":2016},[2017],{"text":2018,"type":738},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":750,"attrs":2020,"content":2021},{"level":752},[2022],{"text":1960,"type":738},{"type":734,"content":2024},[2025],{"text":2026,"type":738},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":2028,"attrs":2029,"content":2032},"ordered_list",{"order":2030},{"order":2031},1,[2033,2039,2045,2051,2057],{"type":1058,"content":2034},[2035],{"type":734,"content":2036},[2037],{"text":2038,"type":738},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":1058,"content":2040},[2041],{"type":734,"content":2042},[2043],{"text":2044,"type":738},"Use devices at eye level to prevent bad posture habits.",{"type":1058,"content":2046},[2047],{"type":734,"content":2048},[2049],{"text":2050,"type":738},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":1058,"content":2052},[2053],{"type":734,"content":2054},[2055],{"text":2056,"type":738},"Do neck and shoulder stretches regularly.",{"type":1058,"content":2058},[2059],{"type":734,"content":2060},[2061],{"text":2062,"type":738},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":750,"attrs":2064,"content":2065},{"level":752},[2066],{"text":1964,"type":738},{"type":734,"content":2068},[2069],{"text":1963,"type":738},{"type":750,"attrs":2071,"content":2072},{"level":752},[2073],{"text":1968,"type":738},{"type":734,"content":2075},[2076],{"text":2077,"type":738},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":2028,"attrs":2079,"content":2081},{"order":2080},{"order":2031},[2082,2088,2094,2100,2106,2112,2118],{"type":1058,"content":2083},[2084],{"type":734,"content":2085},[2086],{"text":2087,"type":738},"Neck Rolls (both directions)",{"type":1058,"content":2089},[2090],{"type":734,"content":2091},[2092],{"text":2093,"type":738},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":1058,"content":2095},[2096],{"type":734,"content":2097},[2098],{"text":2099,"type":738},"Chin Tucks",{"type":1058,"content":2101},[2102],{"type":734,"content":2103},[2104],{"text":2105,"type":738},"Arm Circles",{"type":1058,"content":2107},[2108],{"type":734,"content":2109},[2110],{"text":2111,"type":738},"Rows",{"type":1058,"content":2113},[2114],{"type":734,"content":2115},[2116],{"text":2117,"type":738},"Chest Openers ",{"type":1058,"content":2119},[2120],{"type":734,"content":2121},[2122],{"text":2123,"type":738},"Shoulder Squeezes",{"type":750,"attrs":2125,"content":2126},{"level":752},[2127],{"text":1972,"type":738},{"type":734,"content":2129},[2130,2132,2140],{"text":2131,"type":738},"With movements and stretches to promote proper ",{"text":2133,"type":738,"marks":2134},"posture",[2135,2139],{"type":743,"attrs":2136},{"href":2137,"uuid":48,"anchor":48,"custom":2138,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1046},{"text":2141,"type":738},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":750,"attrs":2143,"content":2144},{"level":752},[2145,2147],{"text":2146,"type":738},"How Can Boxing Help Alleviate Tech Neck?",{"text":2148,"type":738,"marks":2149}," ",[2150],{"type":1512},{"type":734,"content":2152},[2153],{"text":2154,"type":738},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":750,"attrs":2156,"content":2157},{"level":752},[2158],{"text":2159,"type":738},"Train Like a Fighter",{"type":734,"content":2161},[2162,2164,2170],{"text":2163,"type":738},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1150,"type":738,"marks":2165},[2166,2169],{"type":743,"attrs":2167},{"href":1154,"uuid":48,"anchor":48,"custom":2168,"target":746,"linktype":13},{},{"type":1046},{"text":1158,"type":738},{"type":734,"content":2172},[2173],{"text":1162,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2175,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2180,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2176,"component":118,"meta_info":2177,"meta_title":7,"block_image":2178,"cover_image":2179,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2184,"title":2185,"plugin":43,"description":2186},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":2188,"alt":2189,"name":7,"focus":7,"title":2189,"filename":2190,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[944],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":2200,"created_at":2201,"published_at":2202,"updated_at":2203,"id":2204,"uuid":2205,"content":2206,"slug":2413,"full_slug":2414,"sort_by_date":48,"position":2415,"tag_list":2416,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":2417,"first_published_at":2418,"release_id":48,"lang":60,"path":948,"alternates":2419,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":2207,"faqs":2208,"title":2200,"topic":2217,"author":2232,"content":2233,"category":2396,"schedule":2404,"component":933,"meta_info":2405,"cover_image":2409,"description":2408,"contributors":2412},"6218a961-b18f-4ab0-8901-a897312c5183",[2209,2213],{"_uid":2210,"answer":2211,"question":2212,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":2214,"answer":2215,"question":2216,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2218,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2230,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2219,"component":39,"meta_info":2227,"block_image":2228,"cover_image":2229,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2220,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2225,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2226,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2221,"component":118,"meta_info":2222,"meta_title":7,"block_image":2223,"cover_image":2224,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":731,"content":2234},[2235,2247,2252,2264,2268,2273,2277,2282,2293,2297,2302,2314,2319,2329,2333,2338,2342,2347,2357,2361,2369,2373,2378,2382,2387],{"type":734,"content":2236},[2237,2239,2245],{"text":2238,"type":738},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":2240,"type":738,"marks":2241},"Thanksgiving recipes",[2242],{"type":743,"attrs":2243},{"href":2244,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":2246,"type":738}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":750,"attrs":2248,"content":2249},{"level":762},[2250],{"text":2251,"type":738},"Make Plants the Center of Your Plate",{"type":768,"attrs":2253},{"id":2254,"body":2255},"ab478b06-2860-413f-8e11-7bcdb65169f4",[2256],{"url":2257,"_uid":2258,"image":2259,"component":778,"copyright_details":2263},{"id":7,"url":7,"linktype":1247,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":2260,"alt":2261,"name":7,"focus":7,"title":2261,"filename":2262,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":734,"content":2265},[2266],{"text":2267,"type":738},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":750,"attrs":2269,"content":2270},{"level":762},[2271],{"text":2272,"type":738},"Swap Dairy for Dairy-free Alternatives",{"type":734,"content":2274},[2275],{"text":2276,"type":738},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":750,"attrs":2278,"content":2279},{"level":762},[2280],{"text":2281,"type":738},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":768,"attrs":2283},{"id":2254,"body":2284},[2285],{"url":2286,"_uid":2287,"image":2288,"component":778,"copyright_details":2292},{"id":7,"url":7,"linktype":1247,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":2289,"alt":2290,"name":7,"focus":7,"title":2290,"filename":2291,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":734,"content":2294},[2295],{"text":2296,"type":738},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":750,"attrs":2298,"content":2299},{"level":762},[2300],{"text":2301,"type":738},"Swap Butter for Olive Oil ",{"type":734,"content":2303},[2304,2306,2312],{"text":2305,"type":738},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":2307,"type":738,"marks":2308},"healthy fats",[2309],{"type":743,"attrs":2310},{"href":2311,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2313,"type":738},"”) which promote heart health and lower inflammation. ",{"type":750,"attrs":2315,"content":2316},{"level":762},[2317],{"text":2318,"type":738},"Skip the Bread",{"type":768,"attrs":2320},{"id":2254,"body":2321},[2322],{"url":2323,"_uid":2324,"image":2325,"component":778,"copyright_details":2328},{"id":7,"url":7,"linktype":1247,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":2326,"alt":2290,"name":7,"focus":7,"title":2290,"filename":2327,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":734,"content":2330},[2331],{"text":2332,"type":738},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":750,"attrs":2334,"content":2335},{"level":762},[2336],{"text":2337,"type":738},"Use the “Healthy Plate” Guide",{"type":734,"content":2339},[2340],{"text":2341,"type":738},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":750,"attrs":2343,"content":2344},{"level":762},[2345],{"text":2346,"type":738},"Try Sampling Desserts",{"type":768,"attrs":2348},{"id":2254,"body":2349},[2350],{"url":2351,"_uid":2352,"image":2353,"component":778,"copyright_details":2356},{"id":7,"url":7,"linktype":1247,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":2354,"alt":2290,"name":7,"focus":7,"title":2290,"filename":2355,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":734,"content":2358},[2359],{"text":2360,"type":738},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":750,"attrs":2362,"content":2363},{"level":762},[2364,2366],{"text":2365,"type":738},"Don’t Try to “Save Your Appetite”",{"text":2148,"type":738,"marks":2367},[2368],{"type":1512},{"type":734,"content":2370},[2371],{"text":2372,"type":738},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":750,"attrs":2374,"content":2375},{"level":752},[2376],{"text":2377,"type":738},"Putting Your Health First ",{"type":734,"content":2379},[2380],{"text":2381,"type":738},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":750,"attrs":2383,"content":2384},{"level":752},[2385],{"text":2386,"type":738},"Eat & Train Like a Fighter",{"type":734,"content":2388},[2389,2390,2394],{"text":1148,"type":738},{"text":1150,"type":738,"marks":2391},[2392],{"type":743,"attrs":2393},{"href":1154,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":2395,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2397,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2402,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2398,"component":118,"meta_info":2399,"meta_title":7,"block_image":2400,"cover_image":2401,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":2406,"title":2407,"plugin":43,"description":2408},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":2410,"alt":2290,"name":7,"focus":7,"title":2290,"filename":2411,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[944],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":933,"created_at":2421,"published_at":2422,"updated_at":2423,"id":2424,"uuid":2425,"content":2426,"slug":933,"full_slug":2447,"sort_by_date":48,"position":446,"tag_list":2448,"is_startpage":9,"parent_id":2449,"meta_data":48,"group_id":2450,"first_published_at":2451,"release_id":48,"lang":60,"path":7,"alternates":2452,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2427,"component":2428,"meta_info":2429,"custom_content_list":2431},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2430,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2432,2437,2442],{"_uid":2433,"label":2434,"value":2435,"dev_id":2436,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2438,"label":2439,"value":2440,"dev_id":2441,"component":738},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2443,"label":2444,"value":2445,"dev_id":2446,"component":738},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892882694]