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Halloween, Thanksgiving, Hanukkah/Christmas--several holidays worth of delicious, diet-shattering goodness. I was born and raised in the South, so, needless to say, hearty and unhealthy meals are a constant temptation for me too. But there is hope! As a boxer, I often have fights in the fall and winter, and have to find something to eat besides the leftovers in my fridge that would put me two weight classes up. I’ve developed a set of guidelines that help me keep my diet on track, and in this article, I will share them with you so you can also stick to your boxer’s diet through the cold winter months.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"34942851-42b7-403c-ba55-2e83cea9ede4","Here are 3 (three) tips to eat like a boxer during winter:\n1. Snacks are your friend\n2. Keep healthy foods handy\n3. Don't overdo it","How can I eat like a boxer in winter?",{"_uid":675,"answer":676,"question":677,"component":669},"f05f6389-8494-4b59-91d6-b9c88792c068","Winter is the perfect time to sit by the fire and munch on some tasty treats while you watch your favorite show after a workout. Keeping healthy snacks around the house is a great way to cut back on cravings. Here are some of my favorites:\n\nFresh fruit - I love apples in the fall and winter. They are a classic part of the fall flavor for me. With all of their natural sugars, fruit will also help control your craving for sugar and you’ll be less likely to binge on other artificially sweetened candies and snacks. Plus, the fiber in apples will help satiate you and curb your cravings.\n\nSpiced nuts - I don’t generally recommend foods with a high salt content, but in the fall and winter, I find a handful of spiced almonds or pecans to sometimes be just what I need to feel healthy and energized. Nuts are a great snack in general, and the added spices and flavors of the season help pack a punch. Just don’t overdo it. Stick to one serving to make sure you stay on track with your diet.\n\nDark chocolate - Dark chocolate has proven health benefits and is delicious. It’s packed with antioxidants, but once again, don’t go crazy. A few pieces here and there can be an awesome treat. You can even try substituting dark chocolate in holiday baking recipes.","1. Snacks are your friend",{"_uid":679,"answer":680,"question":681,"component":669},"3b43627b-a3b3-4ec4-a304-3d083085ae27","It's always tempting to go out and grab some fast food when preparing healthy meals can sometimes feel so labor-intensive. Let’s be honest, in the cold and darkness of winter, the last thing we feel like doing is putting together a meal. For that reason, I tend to keep healthy meals (and snacks) as prepared and at the ready as possible: I buy chopped carrots, I shred my spaghetti squash as soon as I get home from the grocery store, and, when it comes to protein, I tend to cook in batches. This makes it much easier for me to stay on track and avoid having my coach chew me out for missing weight checks.","2. Keep healthy food handy",{"_uid":683,"answer":684,"question":685,"component":669},"0f14b8be-28ea-4e70-95d2-3e4e990fb73b","Sticking to a healthy diet, especially as an athlete, is important and it’s also an awesome goal to have as we come into the New Year, but it shouldn’t be difficult or feel like a chore. You don’t have to eat the same exact thing every day. Variety is the spice of life, and every once in a while, it's fine to cheat. So if you wake up one day and decide you want a piece of pie or some crispy bacon, then treat yourself, just be sure to balance it and keep to your diet for the majority of the time.","3. Don’t overdo it",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":687,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":688,"component":39,"meta_info":696,"block_image":697,"cover_image":698,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":689,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":694,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":690,"component":118,"meta_info":691,"meta_title":7,"block_image":692,"cover_image":693,"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},[],[],{"name":702,"created_at":703,"published_at":704,"updated_at":705,"id":706,"uuid":707,"content":708,"slug":717,"full_slug":718,"sort_by_date":48,"position":528,"tag_list":719,"is_startpage":9,"parent_id":720,"meta_data":48,"group_id":721,"first_published_at":722,"release_id":48,"lang":60,"path":48,"alternates":723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":709,"_uid":710,"name":702,"photo":711,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":716,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":712,"alt":702,"name":713,"focus":48,"title":702,"filename":714,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":725,"content":726},"doc",[727,751,758,765,778,790,825,830,840,852,857,867,879,883],{"type":728,"content":729},"paragraph",[730,733,741,743,749],{"text":731,"type":732},"Everybody knows it can be tricky to avoid unhealthy food during the ","text",{"text":734,"type":732,"marks":735},"fall & winter",[736],{"type":737,"attrs":738},"link",{"href":739,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/eat-like-a-boxer-the-top-fall-foods-to-add-to-your-plate/","_blank",{"text":742,"type":732}," holidays. Halloween, Thanksgiving, Hanukkah/Christmas--several holidays worth of delicious, diet-shattering goodness. I was born and raised in the South, so, needless to say, hearty and unhealthy meals are a constant temptation for me too. But there is hope! As a boxer, I often have fights in the fall and winter, and have to find something to eat besides the leftovers in my fridge that would put me two weight classes up. I’ve developed a set of guidelines that help me keep my diet on track, and in this article, I will share them with you so you can also stick to your ",{"text":744,"type":732,"marks":745},"boxer’s diet",[746],{"type":737,"attrs":747},{"href":748,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{"text":750,"type":732}," through the cold winter months.",{"type":752,"attrs":753,"content":755},"heading",{"level":754},2,[756],{"text":757,"type":732},"3 Tips For Eating Like a Boxer During Winter",{"type":752,"attrs":759,"content":761},{"level":760},3,[762,763],{"text":677,"type":732},{"type":764},"hard_break",{"type":766,"attrs":767},"blok",{"id":768,"body":769},"83e367f6-d692-4239-97c2-ffb3bb3fa59b",[770],{"_uid":771,"image":772,"component":776,"copyright_details":777},"i-d419316b-b335-4bb5-98b0-ef84ed03211f",{"id":773,"alt":774,"name":7,"focus":48,"title":774,"filename":775,"copyright":7,"fieldtype":50},3531074,"Healthy Snacks - Apples & Nuts","https://a.storyblok.com/f/115220/1100x1100/9dca0be887/apples_nuts.png","content_image",[],{"type":728,"content":779},[780,782,788],{"text":781,"type":732},"Winter is the perfect time to sit by the fire and munch on some tasty treats while you watch your favorite show after a workout. Keeping ",{"text":783,"type":732,"marks":784},"healthy snacks",[785],{"type":737,"attrs":786},{"href":787,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks/",{"text":789,"type":732}," around the house is a great way to cut back on cravings. Here are some of my favorites:",{"type":791,"content":792},"bullet_list",[793,805,815],{"type":794,"content":795},"list_item",[796],{"type":728,"content":797},[798,803],{"text":799,"type":732,"marks":800},"Fresh fruit",[801],{"type":802},"bold",{"text":804,"type":732}," - I love apples in the fall and winter. They are a classic part of the fall flavor for me. With all of their natural sugars, fruit will also help control your craving for sugar and you’ll be less likely to binge on other artificially sweetened candies and snacks. Plus, the fiber in apples will help satiate you and curb your cravings.",{"type":794,"content":806},[807],{"type":728,"content":808},[809,813],{"text":810,"type":732,"marks":811},"Spiced nuts",[812],{"type":802},{"text":814,"type":732}," - I don’t generally recommend foods with a high salt content, but in the fall and winter, I find a handful of spiced almonds or pecans to sometimes be just what I need to feel healthy and energized. Nuts are a great snack in general, and the added spices and flavors of the season help pack a punch. Just don’t overdo it. Stick to one serving to make sure you stay on track with your diet.",{"type":794,"content":816},[817],{"type":728,"content":818},[819,823],{"text":820,"type":732,"marks":821},"Dark chocolate",[822],{"type":802},{"text":824,"type":732}," - Dark chocolate has proven health benefits and is delicious. It’s packed with antioxidants, but once again, don’t go crazy. A few pieces here and there can be an awesome treat. You can even try substituting dark chocolate in holiday baking recipes.",{"type":752,"attrs":826,"content":827},{"level":760},[828,829],{"text":681,"type":732},{"type":764},{"type":766,"attrs":831},{"id":768,"body":832},[833],{"_uid":834,"image":835,"component":776,"copyright_details":839},"i-e133599f-d03c-420e-9835-33d97d46f442",{"id":836,"alt":837,"name":7,"focus":48,"title":837,"filename":838,"copyright":7,"fieldtype":50},3531079,"Prepping Healthy Meals","https://a.storyblok.com/f/115220/1100x1100/1d06fe299e/meal_prep.png",[],{"type":728,"content":841},[842,844,850],{"text":843,"type":732},"It's always tempting to go out and grab some fast food when preparing healthy meals can sometimes feel so labor-intensive. Let’s be honest, in the cold and darkness of winter, the last thing we feel like doing is putting together a meal. For that reason, I tend to keep healthy meals (and snacks) as prepared and at the ready as possible: I buy chopped carrots, I shred my spaghetti squash as soon as I get home from the grocery store, and, when it comes to ",{"text":845,"type":732,"marks":846},"protein",[847],{"type":737,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":851,"type":732},", I tend to cook in batches. This makes it much easier for me to stay on track and avoid having my coach chew me out for missing weight checks.",{"type":752,"attrs":853,"content":854},{"level":760},[855,856],{"text":685,"type":732},{"type":764},{"type":766,"attrs":858},{"id":768,"body":859},[860],{"_uid":861,"image":862,"component":776,"copyright_details":866},"i-6f6eedcc-9d7d-454a-8c9d-348f243324d6",{"id":863,"alt":864,"name":7,"focus":48,"title":864,"filename":865,"copyright":7,"fieldtype":50},3548110,"Slice of Pumpkin Pie","https://a.storyblok.com/f/115220/1100x1100/c7f8c657a1/pumpkin_pie.png",[],{"type":728,"content":868},[869,871,877],{"text":870,"type":732},"Sticking to a healthy diet, especially as an athlete, is important and it’s also an awesome goal to have as we come into the New Year, but it shouldn’t be difficult or feel like a chore. You don’t have to eat the same exact thing every day. Variety is the spice of life, and every once in a while, it's fine to ",{"text":872,"type":732,"marks":873},"cheat",[874],{"type":737,"attrs":875},{"href":876,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fighter-s-cheat-day-meals-that-aren-t-really-cheating/",{"text":878,"type":732},". So if you wake up one day and decide you want a piece of pie or some crispy bacon, then treat yourself, just be sure to balance it and keep to your diet for the majority of the time.",{"type":728,"content":880},[881],{"text":882,"type":732},"Diets are hard, even for competitive athletes like boxers, so it's important to measure your success by inches rather than miles. Like most things worth doing, it takes time to see big results, so be sure to celebrate every victory you have and not get discouraged if you don’t feel like you’re moving fast enough. Diets are a marathon, not a sprint.",{"type":728,"content":884},[885,887,893,895,901,903,909],{"text":886,"type":732},"For more nutrition and wellness tips, and content on how to train, ",{"text":888,"type":732,"marks":889},"eat",[890],{"type":737,"attrs":891},{"href":892,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/",{"text":894,"type":732},", and workout like a boxer, be sure to check out the other articles on the ",{"text":896,"type":732,"marks":897},"FightCamp Blog",[898],{"type":737,"attrs":899},{"href":900,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/",{"text":902,"type":732},". Plus, we all know that getting into shape is a two-part process, not only do you have to eat healthily, but you also have to get in those workouts. At-home interactive fitness programs like ",{"text":904,"type":732,"marks":905},"FightCamp",[906],{"type":737,"attrs":907},{"href":908,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":910,"type":732}," make it easy (and give you no excuse) to work out on your own schedule and in your own time. Fit in a quick 4-rounder or ab session before jumping into your next holiday movie!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":912,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":917,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":913,"component":118,"meta_info":914,"meta_title":7,"block_image":915,"cover_image":916,"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},[],[],"2021-12-29 00:00","article",{"_uid":922,"title":657,"plugin":43,"description":923},"ee2efe3a-330c-4867-940d-c0eb74cb5d71","Boxer Iain Mackenzie talks about some of his favorite healthy, seasonal meals and snacks with what to add to your plate to eat like a boxer this winter.",{"id":925,"alt":657,"name":7,"focus":48,"title":657,"filename":926,"copyright":7,"fieldtype":50},3531174,"https://a.storyblok.com/f/115220/2400x990/44c1b29eb6/a-boxers-healthy-eating-tips-for-winter.png","a-boxer-s-healthy-eating-tips-for-winter","blogs/a-boxer-s-healthy-eating-tips-for-winter",-2990,[931],"featured",60887917,"a0855323-e8a5-40ca-8ff8-5dc22263c742","2021-12-22T01:42:00.000Z","wellness/a-boxer-s-healthy-eating-tips-for-winter",[],["Reactive",938],[939,1208,1520,1783,2009,2217],{"name":940,"created_at":941,"published_at":942,"updated_at":943,"id":944,"uuid":945,"content":946,"slug":1201,"full_slug":1202,"sort_by_date":48,"position":1203,"tag_list":1204,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1205,"first_published_at":942,"release_id":48,"lang":60,"path":1206,"alternates":1207,"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":947,"faqs":948,"title":940,"topic":989,"author":1004,"content":1005,"category":1183,"schedule":1191,"component":920,"meta_info":1192,"cover_image":1196,"description":1199,"contributors":1200},"2f244d75-004f-444f-bc2e-7551adea7b2f",[949,953,957,961,965,969,973,977,981,985],{"_uid":950,"answer":951,"question":952,"component":669},"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":954,"answer":955,"question":956,"component":669},"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":958,"answer":959,"question":960,"component":669},"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":962,"answer":963,"question":964,"component":669},"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":966,"answer":967,"question":968,"component":669},"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":970,"answer":971,"question":972,"component":669},"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":974,"answer":975,"question":976,"component":669},"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":978,"answer":979,"question":980,"component":669},"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":982,"answer":983,"question":984,"component":669},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":986,"answer":987,"question":988,"component":669},"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":990,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1002,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":991,"component":39,"meta_info":999,"block_image":1000,"cover_image":1001,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":992,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":997,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":993,"component":118,"meta_info":994,"meta_title":7,"block_image":995,"cover_image":996,"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":725,"content":1006},[1007,1022,1026,1030,1044,1048,1051,1056,1060,1065,1085,1090,1094,1099,1102,1107,1111,1116,1119,1124,1127,1132,1135,1140,1144,1149,1152,1157,1161,1166,1179],{"type":728,"content":1008},[1009,1011,1020],{"text":1010,"type":732},"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":1012,"type":732,"marks":1013},"Shanie Smash",[1014,1018],{"type":737,"attrs":1015},{"href":1016,"uuid":48,"anchor":48,"custom":1017,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1019},"underline",{"text":1021,"type":732}," explains, that is the moment cupping therapy became mainstream.",{"type":728,"content":1023},[1024],{"text":1025,"type":732},"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":728,"content":1027},[1028],{"text":1029,"type":732},"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":766,"attrs":1031},{"id":1032,"body":1033},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[1034],{"_uid":1035,"link":1036,"image":1038,"title":1042,"component":1043},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":1037,"target":740,"linktype":13,"fieldtype":14,"cached_url":1037},"https://youtu.be/6tjOG5AhObQ",{"id":1039,"alt":1040,"name":7,"focus":7,"title":1040,"filename":1041,"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","image_video_link",{"type":752,"attrs":1045,"content":1046},{"level":754},[1047],{"text":952,"type":732},{"type":728,"content":1049},[1050],{"text":951,"type":732},{"type":752,"attrs":1052,"content":1053},{"level":754},[1054],{"text":1055,"type":732},"What Does Cupping Do for the Body?",{"type":728,"content":1057},[1058],{"text":1059,"type":732},"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":752,"attrs":1061,"content":1062},{"level":760},[1063],{"text":1064,"type":732},"Cupping Therapy Benefits:",{"type":791,"content":1066},[1067,1073,1079],{"type":794,"content":1068},[1069],{"type":728,"content":1070},[1071],{"text":1072,"type":732},"Relieves Pain",{"type":794,"content":1074},[1075],{"type":728,"content":1076},[1077],{"text":1078,"type":732},"Promotes Circulation",{"type":794,"content":1080},[1081],{"type":728,"content":1082},[1083],{"text":1084,"type":732},"Muscle Release",{"type":752,"attrs":1086,"content":1087},{"level":754},[1088],{"text":1089,"type":732},"How Do You Know Where the Cups Need to go?",{"type":728,"content":1091},[1092],{"text":1093,"type":732},"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":752,"attrs":1095,"content":1096},{"level":754},[1097],{"text":1098,"type":732},"Is There Anything You Have to Do to Prepare for a Session?",{"type":728,"content":1100},[1101],{"text":963,"type":732},{"type":752,"attrs":1103,"content":1104},{"level":754},[1105],{"text":1106,"type":732},"Can You Get Injured or Do it Wrong?",{"type":728,"content":1108},[1109],{"text":1110,"type":732},"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":752,"attrs":1112,"content":1113},{"level":754},[1114],{"text":1115,"type":732},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":728,"content":1117},[1118],{"text":971,"type":732},{"type":752,"attrs":1120,"content":1121},{"level":754},[1122],{"text":1123,"type":732},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":728,"content":1125},[1126],{"text":975,"type":732},{"type":752,"attrs":1128,"content":1129},{"level":754},[1130],{"text":1131,"type":732},"How Often do You Recommend a Cupping Session?",{"type":728,"content":1133},[1134],{"text":979,"type":732},{"type":752,"attrs":1136,"content":1137},{"level":754},[1138],{"text":1139,"type":732},"How Much Does a Cupping Therapy Session Cost?",{"type":728,"content":1141},[1142],{"text":1143,"type":732},"$60 - $150 depending on experience.  ",{"type":752,"attrs":1145,"content":1146},{"level":754},[1147],{"text":1148,"type":732},"What Causes Cupping Therapy Marks?",{"type":728,"content":1150},[1151],{"text":987,"type":732},{"type":752,"attrs":1153,"content":1154},{"level":754},[1155],{"text":1156,"type":732},"Cupping Therapy - Smash or Pass?",{"type":728,"content":1158},[1159],{"text":1160,"type":732},"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":752,"attrs":1162,"content":1163},{"level":754},[1164],{"text":1165,"type":732},"Train and Recover Like a Fighter",{"type":728,"content":1167},[1168,1170,1177],{"text":1169,"type":732},"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":904,"type":732,"marks":1171},[1172,1176],{"type":737,"attrs":1173},{"href":1174,"uuid":48,"anchor":48,"custom":1175,"target":740,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1019},{"text":1178,"type":732}," 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":728,"content":1180},[1181],{"text":1182,"type":732},"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":1184,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1189,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1190,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1185,"component":118,"meta_info":1186,"meta_title":7,"block_image":1187,"cover_image":1188,"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":1193,"title":1194,"plugin":43,"description":1195},"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":1197,"alt":1040,"name":7,"focus":7,"title":1040,"filename":1198,"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,[931],"a3b52459-52c8-4881-8ec1-fc3c6fd48122","wellness/{{story.slug}}",[],{"name":1209,"created_at":1210,"published_at":1211,"updated_at":1212,"id":1213,"uuid":1214,"content":1215,"slug":1514,"full_slug":1515,"sort_by_date":48,"position":1516,"tag_list":1517,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1518,"first_published_at":1211,"release_id":48,"lang":60,"path":1206,"alternates":1519,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":1216,"faqs":1217,"title":1209,"topic":1230,"author":1004,"content":1245,"category":1495,"schedule":1503,"component":920,"meta_info":1504,"cover_image":1508,"description":1512,"contributors":1513},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[1218,1222,1226],{"_uid":1219,"answer":1220,"question":1221,"component":669},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":1223,"answer":1224,"question":1225,"component":669},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":1227,"answer":1228,"question":1229,"component":669},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1231,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1243,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1244,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1232,"component":39,"meta_info":1240,"block_image":1241,"cover_image":1242,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1233,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1238,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1239,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1234,"component":118,"meta_info":1235,"meta_title":7,"block_image":1236,"cover_image":1237,"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":725,"content":1246},[1247,1251,1263,1276,1280,1283,1288,1344,1348,1352,1356,1412,1417,1456,1461,1465,1469,1478,1482,1492],{"type":728,"content":1248},[1249],{"text":1250,"type":732},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":728,"content":1252},[1253,1255,1261],{"text":1254,"type":732},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":1012,"type":732,"marks":1256},[1257,1260],{"type":737,"attrs":1258},{"href":1016,"uuid":48,"anchor":48,"custom":1259,"target":740,"linktype":13},{},{"type":1019},{"text":1262,"type":732},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":766,"attrs":1264},{"id":1265,"body":1266},"59b79643-5181-4aec-8218-1896cf0cf9fc",[1267],{"_uid":1268,"link":1269,"image":1271,"title":1275,"component":1043},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":1270,"target":740,"linktype":13,"fieldtype":14,"cached_url":1270},"https://youtu.be/EedLWEyIZX8",{"id":1272,"alt":1273,"name":7,"focus":7,"title":1273,"filename":1274,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp",{"type":752,"attrs":1277,"content":1278},{"level":754},[1279],{"text":1221,"type":732},{"type":728,"content":1281},[1282],{"text":1220,"type":732},{"type":752,"attrs":1284,"content":1285},{"level":760},[1286],{"text":1287,"type":732},"Sensory Deprivation Chamber Stats",{"type":791,"content":1289},[1290,1304,1318],{"type":794,"content":1291},[1292,1296],{"type":728,"content":1293},[1294],{"text":1295,"type":732},"Heated to 94 degrees ",{"type":791,"content":1297},[1298],{"type":794,"content":1299},[1300],{"type":728,"content":1301},[1302],{"text":1303,"type":732},"Ensures you cannot feel the water, air, or your body",{"type":794,"content":1305},[1306,1310],{"type":728,"content":1307},[1308],{"text":1309,"type":732},"1200lbs. of salt",{"type":791,"content":1311},[1312],{"type":794,"content":1313},[1314],{"type":728,"content":1315},[1316],{"text":1317,"type":732},"Ensures each body is super buoyant and floats",{"type":794,"content":1319},[1320,1324],{"type":728,"content":1321},[1322],{"text":1323,"type":732},"Sanitization machines",{"type":791,"content":1325},[1326,1332,1338],{"type":794,"content":1327},[1328],{"type":728,"content":1329},[1330],{"text":1331,"type":732},"100% contaminant-free water",{"type":794,"content":1333},[1334],{"type":728,"content":1335},[1336],{"text":1337,"type":732},"Water is filtered through micron filters",{"type":794,"content":1339},[1340],{"type":728,"content":1341},[1342],{"text":1343,"type":732},"Nothing can survive such high levels of salt",{"type":728,"content":1345},[1346],{"text":1347,"type":732},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":752,"attrs":1349,"content":1350},{"level":754},[1351],{"text":1229,"type":732},{"type":728,"content":1353},[1354],{"text":1355,"type":732},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":791,"content":1357},[1358,1384,1398],{"type":794,"content":1359},[1360,1364],{"type":728,"content":1361},[1362],{"text":1363,"type":732},"High-level performing athletes",{"type":791,"content":1365},[1366,1372,1378],{"type":794,"content":1367},[1368],{"type":728,"content":1369},[1370],{"text":1371,"type":732},"Bodybuilders",{"type":794,"content":1373},[1374],{"type":728,"content":1375},[1376],{"text":1377,"type":732},"Crossfitters",{"type":794,"content":1379},[1380],{"type":728,"content":1381},[1382],{"text":1383,"type":732},"Avid fitness enthusiasts",{"type":794,"content":1385},[1386,1390],{"type":728,"content":1387},[1388],{"text":1389,"type":732},"Geriatric individuals",{"type":791,"content":1391},[1392],{"type":794,"content":1393},[1394],{"type":728,"content":1395},[1396],{"text":1397,"type":732},"Looking for joint pain relief",{"type":794,"content":1399},[1400,1404],{"type":728,"content":1401},[1402],{"text":1403,"type":732},"High-stressed work professionals",{"type":791,"content":1405},[1406],{"type":794,"content":1407},[1408],{"type":728,"content":1409},[1410],{"text":1411,"type":732},"Relieves stress and makes work/life balance better",{"type":752,"attrs":1413,"content":1414},{"level":754},[1415],{"text":1416,"type":732},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":791,"content":1418},[1419,1425,1438,1444,1450],{"type":794,"content":1420},[1421],{"type":728,"content":1422},[1423],{"text":1424,"type":732},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":794,"content":1426},[1427],{"type":728,"content":1428},[1429,1431,1436],{"text":1430,"type":732},"“I just got in the water and my body, ",{"text":1432,"type":732,"marks":1433},"dramatic pause,",[1434],{"type":1435},"italic",{"text":1437,"type":732}," came all the way to the top.”",{"type":794,"content":1439},[1440],{"type":728,"content":1441},[1442],{"text":1443,"type":732},"“This is crazy…I have lost all of my sensations!”",{"type":794,"content":1445},[1446],{"type":728,"content":1447},[1448],{"text":1449,"type":732},"“I can't tell what is up and what is down.”",{"type":794,"content":1451},[1452],{"type":728,"content":1453},[1454],{"text":1455,"type":732},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":752,"attrs":1457,"content":1458},{"level":754},[1459],{"text":1460,"type":732},"Float Tank Therapy - Smash or Pass?",{"type":728,"content":1462},[1463],{"text":1464,"type":732},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":728,"content":1466},[1467],{"text":1468,"type":732},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":766,"attrs":1470},{"id":1471,"body":1472},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[1473],{"_uid":1474,"text":1475,"image":1476,"author":1012,"component":1477},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":752,"attrs":1479,"content":1480},{"level":754},[1481],{"text":1165,"type":732},{"type":728,"content":1483},[1484,1485,1491],{"text":1169,"type":732},{"text":904,"type":732,"marks":1486},[1487,1490],{"type":737,"attrs":1488},{"href":1174,"uuid":48,"anchor":48,"custom":1489,"target":740,"linktype":13},{},{"type":1019},{"text":1178,"type":732},{"type":728,"content":1493},[1494],{"text":1182,"type":732},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1496,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1501,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1497,"component":118,"meta_info":1498,"meta_title":7,"block_image":1499,"cover_image":1500,"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},[],[],"2023-01-26 00:00",{"_uid":1505,"title":1506,"plugin":43,"description":1507},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":1509,"alt":1510,"name":7,"focus":7,"title":1510,"filename":1511,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[931],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":1521,"created_at":1522,"published_at":1523,"updated_at":1524,"id":1525,"uuid":1526,"content":1527,"slug":1776,"full_slug":1777,"sort_by_date":48,"position":1778,"tag_list":1779,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1780,"first_published_at":1781,"release_id":48,"lang":60,"path":1206,"alternates":1782,"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":1528,"faqs":1529,"title":1521,"topic":1542,"author":1557,"content":1558,"category":1757,"schedule":1765,"component":920,"meta_info":1766,"cover_image":1770,"description":1774,"contributors":1775},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1530,1534,1538],{"_uid":1531,"answer":1532,"question":1533,"component":669},"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":1535,"answer":1536,"question":1537,"component":669},"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":1539,"answer":1540,"question":1541,"component":669},"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":1543,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1556,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1544,"component":39,"meta_info":1552,"block_image":1553,"cover_image":1554,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1545,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1550,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1551,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1546,"component":118,"meta_info":1547,"meta_title":7,"block_image":1548,"cover_image":1549,"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":725,"content":1559},[1560,1573,1586,1591,1604,1613,1626,1722,1727,1740,1745,1754],{"type":728,"content":1561},[1562,1564,1571],{"text":1563,"type":732},"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":1565,"type":732,"marks":1566},"making promises they will likely not keep",[1567,1570],{"type":737,"attrs":1568},{"href":1569,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1019},{"text":1572,"type":732},". ",{"type":728,"content":1574},[1575,1577,1584],{"text":1576,"type":732},"\"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":1578,"type":732,"marks":1579},"postpone eating healthy",[1580,1583],{"type":737,"attrs":1581},{"href":1582,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1019},{"text":1585,"type":732},". 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":752,"attrs":1587,"content":1588},{"level":754},[1589],{"text":1590,"type":732},"How Not to Be a Statistic ",{"type":728,"content":1592},[1593,1595,1602],{"text":1594,"type":732},"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":1596,"type":732,"marks":1597},"British Medical Journal",[1598,1601],{"type":737,"attrs":1599},{"href":1600,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1019},{"text":1603,"type":732}," 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":752,"attrs":1605,"content":1606},{"level":754},[1607,1609],{"text":1608,"type":732},"10 Ways to Plan",{"text":1610,"type":732,"marks":1611},"  ",[1612],{"type":802},{"type":728,"content":1614},[1615,1617,1624],{"text":1616,"type":732},"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":1618,"type":732,"marks":1619},"holiday eating program",[1620,1623],{"type":737,"attrs":1621},{"href":1622,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1019},{"text":1625,"type":732},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":791,"content":1627},[1628,1634,1648,1654,1660,1666,1672,1686,1692,1707],{"type":794,"content":1629},[1630],{"type":728,"content":1631},[1632],{"text":1633,"type":732},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":794,"content":1635},[1636],{"type":728,"content":1637},[1638,1640,1647],{"text":1639,"type":732},"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":1641,"type":732,"marks":1642},"your brain can register that you are satisfied",[1643,1646],{"type":737,"attrs":1644},{"href":1645,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1019},{"text":1572,"type":732},{"type":794,"content":1649},[1650],{"type":728,"content":1651},[1652],{"text":1653,"type":732},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":794,"content":1655},[1656],{"type":728,"content":1657},[1658],{"text":1659,"type":732},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":794,"content":1661},[1662],{"type":728,"content":1663},[1664],{"text":1665,"type":732},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":794,"content":1667},[1668],{"type":728,"content":1669},[1670],{"text":1671,"type":732},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":794,"content":1673},[1674],{"type":728,"content":1675},[1676,1678,1684],{"text":1677,"type":732},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1679,"type":732,"marks":1680},"FightCamp Workout",[1681,1683],{"type":737,"attrs":1682},{"href":908,"uuid":48,"anchor":48,"target":740,"linktype":13},{"type":1019},{"text":1685,"type":732},".",{"type":794,"content":1687},[1688],{"type":728,"content":1689},[1690],{"text":1691,"type":732},"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":794,"content":1693},[1694],{"type":728,"content":1695},[1696,1698,1705],{"text":1697,"type":732},"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":1699,"type":732,"marks":1700},"stress break",[1701,1704],{"type":737,"attrs":1702},{"href":1703,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1019},{"text":1706,"type":732}," on your calendar, and take it.",{"type":794,"content":1708},[1709],{"type":728,"content":1710},[1711,1713,1720],{"text":1712,"type":732},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1714,"type":732,"marks":1715},"FightCamp Community",[1716,1719],{"type":737,"attrs":1717},{"href":1718,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1019},{"text":1721,"type":732}," to be different from the rest if you still need to. ",{"type":752,"attrs":1723,"content":1724},{"level":754},[1725],{"text":1726,"type":732},"The Only Way to Get Ahead is to Stay Ahead",{"type":728,"content":1728},[1729,1731,1738],{"text":1730,"type":732},"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":1732,"type":732,"marks":1733},"fell off or struggled",[1734,1737],{"type":737,"attrs":1735},{"href":1736,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1019},{"text":1739,"type":732}," 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":752,"attrs":1741,"content":1742},{"level":754},[1743],{"text":1744,"type":732},"Plan & Stay Consistent Like a Fighter",{"type":728,"content":1746},[1747,1748,1753],{"text":1169,"type":732},{"text":904,"type":732,"marks":1749},[1750,1752],{"type":737,"attrs":1751},{"href":1174,"uuid":48,"anchor":48,"target":740,"linktype":13},{"type":1019},{"text":1178,"type":732},{"type":728,"content":1755},[1756],{"text":1182,"type":732},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1758,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1763,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1759,"component":118,"meta_info":1760,"meta_title":7,"block_image":1761,"cover_image":1762,"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":1767,"title":1768,"plugin":43,"description":1769},"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":1771,"alt":1772,"name":7,"focus":7,"title":1772,"filename":1773,"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,[931],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1784,"created_at":1785,"published_at":1786,"updated_at":1787,"id":1788,"uuid":1789,"content":1790,"slug":2002,"full_slug":2003,"sort_by_date":48,"position":2004,"tag_list":2005,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":2006,"first_published_at":2007,"release_id":48,"lang":60,"path":1206,"alternates":2008,"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":1791,"faqs":1792,"title":1784,"topic":1825,"author":1004,"content":1840,"category":1983,"schedule":1991,"component":920,"meta_info":1992,"cover_image":1996,"description":2000,"contributors":2001},"cb154773-a461-4e7f-8fa3-509a355410cd",[1793,1797,1801,1805,1809,1813,1817,1821],{"_uid":1794,"answer":1795,"question":1796,"component":669},"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":1798,"answer":1799,"question":1800,"component":669},"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":1802,"answer":1803,"question":1804,"component":669},"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":1806,"answer":1807,"question":1808,"component":669},"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":1810,"answer":1811,"question":1812,"component":669},"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":1814,"answer":1815,"question":1816,"component":669},"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":1818,"answer":1819,"question":1820,"component":669},"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":1822,"answer":1823,"question":1824,"component":669},"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":1826,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1838,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1839,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1827,"component":39,"meta_info":1835,"block_image":1836,"cover_image":1837,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1828,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1833,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1834,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1829,"component":118,"meta_info":1830,"meta_title":7,"block_image":1831,"cover_image":1832,"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":725,"content":1841},[1842,1846,1859,1863,1877,1882,1914,1918,1921,1925,1928,1932,1935,1939,1943,1947,1950,1954,1957,1962,1966,1970,1980],{"type":728,"content":1843},[1844],{"text":1845,"type":732},"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":766,"attrs":1847},{"id":1848,"body":1849},"33364d76-077d-411d-996c-9da95986ad05",[1850],{"_uid":1851,"link":1852,"image":1854,"title":1858,"component":1043},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1853,"target":740,"linktype":13,"fieldtype":14,"cached_url":1853},"https://youtu.be/lOA9rPKcLSI",{"id":1855,"alt":1856,"name":7,"focus":7,"title":1856,"filename":1857,"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",{"type":752,"attrs":1860,"content":1861},{"level":754},[1862],{"text":1796,"type":732},{"type":728,"content":1864},[1865,1867,1875],{"text":1866,"type":732},"A ",{"text":1868,"type":732,"marks":1869},"traditional Chinese medicine",[1870,1874],{"type":737,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"custom":1873,"target":740,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1019},{"text":1876,"type":732},", 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":752,"attrs":1878,"content":1879},{"level":760},[1880],{"text":1881,"type":732},"Benefits of Muscle Scraping",{"type":791,"content":1883},[1884,1890,1896,1902,1908],{"type":794,"content":1885},[1886],{"type":728,"content":1887},[1888],{"text":1889,"type":732},"Improves blood circulation",{"type":794,"content":1891},[1892],{"type":728,"content":1893},[1894],{"text":1895,"type":732},"Increases range of motion in the muscle",{"type":794,"content":1897},[1898],{"type":728,"content":1899},[1900],{"text":1901,"type":732},"Relieves muscle pain or stiffness",{"type":794,"content":1903},[1904],{"type":728,"content":1905},[1906],{"text":1907,"type":732},"Promotes metabolic cell repair",{"type":794,"content":1909},[1910],{"type":728,"content":1911},[1912],{"text":1913,"type":732},"Stimulates muscle healing and recovery",{"type":752,"attrs":1915,"content":1916},{"level":754},[1917],{"text":1804,"type":732},{"type":728,"content":1919},[1920],{"text":1803,"type":732},{"type":752,"attrs":1922,"content":1923},{"level":754},[1924],{"text":1808,"type":732},{"type":728,"content":1926},[1927],{"text":1807,"type":732},{"type":752,"attrs":1929,"content":1930},{"level":754},[1931],{"text":1812,"type":732},{"type":728,"content":1933},[1934],{"text":1811,"type":732},{"type":752,"attrs":1936,"content":1937},{"level":754},[1938],{"text":1816,"type":732},{"type":728,"content":1940},[1941],{"text":1942,"type":732},"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":752,"attrs":1944,"content":1945},{"level":754},[1946],{"text":1820,"type":732},{"type":728,"content":1948},[1949],{"text":1819,"type":732},{"type":752,"attrs":1951,"content":1952},{"level":754},[1953],{"text":1824,"type":732},{"type":728,"content":1955},[1956],{"text":1823,"type":732},{"type":752,"attrs":1958,"content":1959},{"level":754},[1960],{"text":1961,"type":732},"Muscle Scraping - Smash or Pass?",{"type":728,"content":1963},[1964],{"text":1965,"type":732},"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":752,"attrs":1967,"content":1968},{"level":754},[1969],{"text":1165,"type":732},{"type":728,"content":1971},[1972,1973,1979],{"text":1169,"type":732},{"text":904,"type":732,"marks":1974},[1975,1978],{"type":737,"attrs":1976},{"href":1174,"uuid":48,"anchor":48,"custom":1977,"target":740,"linktype":13},{},{"type":1019},{"text":1178,"type":732},{"type":728,"content":1981},[1982],{"text":1182,"type":732},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1984,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1989,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1990,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1985,"component":118,"meta_info":1986,"meta_title":7,"block_image":1987,"cover_image":1988,"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":1993,"title":1994,"plugin":43,"description":1995},"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":1997,"alt":1998,"name":7,"focus":7,"title":1998,"filename":1999,"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,[931],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":2010,"created_at":2011,"published_at":2012,"updated_at":2013,"id":2014,"uuid":2015,"content":2016,"slug":2211,"full_slug":2212,"sort_by_date":48,"position":2213,"tag_list":2214,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":2215,"first_published_at":2012,"release_id":48,"lang":60,"path":1206,"alternates":2216,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":2017,"faqs":2018,"title":2010,"topic":2031,"author":707,"content":2046,"category":2192,"schedule":2200,"component":920,"meta_info":2201,"cover_image":2205,"description":2209,"contributors":2210},"d01252c9-f176-4d6c-9500-f547542e2131",[2019,2023,2027],{"_uid":2020,"answer":2021,"question":2022,"component":669},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":2024,"answer":2025,"question":2026,"component":669},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":2028,"answer":2029,"question":2030,"component":669},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2032,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2044,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2033,"component":39,"meta_info":2041,"block_image":2042,"cover_image":2043,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2034,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2039,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2040,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2035,"component":118,"meta_info":2036,"meta_title":7,"block_image":2037,"cover_image":2038,"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":725,"content":2047},[2048,2052,2055,2059,2064,2068,2073,2077,2082,2102,2107,2125,2130,2142,2147,2151,2155,2175,2180,2188],{"type":752,"attrs":2049,"content":2050},{"level":754},[2051],{"text":2022,"type":732},{"type":728,"content":2053},[2054],{"text":2021,"type":732},{"type":752,"attrs":2056,"content":2057},{"level":754},[2058],{"text":2026,"type":732},{"type":752,"attrs":2060,"content":2061},{"level":760},[2062],{"text":2063,"type":732},"At-home Boxing Workouts Don’t Need Weights",{"type":728,"content":2065},[2066],{"text":2067,"type":732},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":752,"attrs":2069,"content":2070},{"level":760},[2071],{"text":2072,"type":732},"Boxing Has a Lower Impact on Your Joints",{"type":728,"content":2074},[2075],{"text":2076,"type":732},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":752,"attrs":2078,"content":2079},{"level":760},[2080],{"text":2081,"type":732},"Technique and Form First, Everything Else Second",{"type":728,"content":2083},[2084,2086,2090,2092,2096,2098],{"text":2085,"type":732},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":2087,"type":732,"marks":2088},"correctly",[2089],{"type":1435},{"text":2091,"type":732},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":2093,"type":732,"marks":2094},"much",[2095],{"type":1435},{"text":2097,"type":732}," you hit the bag, it’s about ",{"text":2099,"type":732,"marks":2100},"how you hit it. ",[2101],{"type":1435},{"type":752,"attrs":2103,"content":2104},{"level":760},[2105],{"text":2106,"type":732},"Staying Balanced",{"type":728,"content":2108},[2109,2111,2115,2117,2123],{"text":2110,"type":732},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":2112,"type":732,"marks":2113},"very",[2114],{"type":1435},{"text":2116,"type":732}," hard to lose your balance and fall if you maintain a proper ",{"text":2118,"type":732,"marks":2119},"boxing stance",[2120],{"type":737,"attrs":2121},{"href":2122,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2124,"type":732},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":752,"attrs":2126,"content":2127},{"level":760},[2128],{"text":2129,"type":732},"Exercise Equipment That Keeps You Safe",{"type":728,"content":2131},[2132,2134,2140],{"text":2133,"type":732},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":2135,"type":732,"marks":2136},"protecting your hands",[2137],{"type":737,"attrs":2138},{"href":2139,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":2141,"type":732}," with hand wraps and boxing gloves is crucial. ",{"type":752,"attrs":2143,"content":2144},{"level":760},[2145],{"text":2146,"type":732},"Learn From Professionals",{"type":728,"content":2148},[2149],{"text":2150,"type":732},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":752,"attrs":2152,"content":2153},{"level":754},[2154],{"text":2030,"type":732},{"type":728,"content":2156},[2157,2159,2165,2167,2173],{"text":2158,"type":732},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":2160,"type":732,"marks":2161},"fill your punching bag",[2162],{"type":737,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":2166,"type":732}," properly, to how to put on your ",{"text":2168,"type":732,"marks":2169},"boxing hand wraps",[2170],{"type":737,"attrs":2171},{"href":2172,"uuid":48,"anchor":48,"target":740,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":2174,"type":732},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":752,"attrs":2176,"content":2177},{"level":754},[2178],{"text":2179,"type":732},"Train Like a Fighter Safely",{"type":728,"content":2181},[2182,2183,2187],{"text":1169,"type":732},{"text":904,"type":732,"marks":2184},[2185],{"type":737,"attrs":2186},{"href":1174,"uuid":48,"anchor":48,"target":740,"linktype":13},{"text":1178,"type":732},{"type":728,"content":2189},[2190],{"text":2191,"type":732},"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":2193,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2198,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2194,"component":118,"meta_info":2195,"meta_title":7,"block_image":2196,"cover_image":2197,"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},[],[],"2022-12-03 00:00",{"_uid":2202,"title":2203,"plugin":43,"description":2204},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":2206,"alt":2207,"name":7,"focus":7,"title":2207,"filename":2208,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[931],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":2218,"created_at":2219,"published_at":2220,"updated_at":2221,"id":2222,"uuid":2223,"content":2224,"slug":2551,"full_slug":2552,"sort_by_date":48,"position":2553,"tag_list":2554,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":2555,"first_published_at":2220,"release_id":48,"lang":60,"path":1206,"alternates":2556,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":2225,"faqs":2226,"title":2218,"topic":2243,"author":2258,"content":2259,"category":2532,"schedule":2540,"component":920,"meta_info":2541,"cover_image":2545,"description":2549,"contributors":2550},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[2227,2231,2235,2239],{"_uid":2228,"answer":2229,"question":2230,"component":669},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":2232,"answer":2233,"question":2234,"component":669},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":2236,"answer":2237,"question":2238,"component":669},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":2240,"answer":2241,"question":2242,"component":669},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2244,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2256,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2245,"component":39,"meta_info":2253,"block_image":2254,"cover_image":2255,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2246,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2251,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2247,"component":118,"meta_info":2248,"meta_title":7,"block_image":2249,"cover_image":2250,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":725,"content":2260},[2261,2265,2269,2273,2277,2280,2284,2288,2432,2436,2440,2444,2449,2468,2500,2505,2515,2520,2529],{"type":728,"content":2262},[2263],{"text":2264,"type":732},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":728,"content":2266},[2267],{"text":2268,"type":732},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":728,"content":2270},[2271],{"text":2272,"type":732},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":752,"attrs":2274,"content":2275},{"level":754},[2276],{"text":2230,"type":732},{"type":728,"content":2278},[2279],{"text":2229,"type":732},{"type":752,"attrs":2281,"content":2282},{"level":754},[2283],{"text":2234,"type":732},{"type":728,"content":2285},[2286],{"text":2287,"type":732},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":791,"content":2289},[2290,2324,2369,2400],{"type":794,"content":2291},[2292,2296],{"type":728,"content":2293},[2294],{"text":2295,"type":732},"Physical Activity",{"type":791,"content":2297},[2298,2304,2310],{"type":794,"content":2299},[2300],{"type":728,"content":2301},[2302],{"text":2303,"type":732},"Exercise/cardio routines",{"type":794,"content":2305},[2306],{"type":728,"content":2307},[2308],{"text":2309,"type":732},"Personal programming",{"type":794,"content":2311},[2312,2316],{"type":728,"content":2313},[2314],{"text":2315,"type":732},"Event preparation ",{"type":791,"content":2317},[2318],{"type":794,"content":2319},[2320],{"type":728,"content":2321},[2322],{"text":2323,"type":732},"Obstacle course training, race training (running, biking, swimming)",{"type":794,"content":2325},[2326,2329],{"type":728,"content":2327},[2328],{"text":433,"type":732},{"type":791,"content":2330},[2331,2337,2343],{"type":794,"content":2332},[2333],{"type":728,"content":2334},[2335],{"text":2336,"type":732},"Meal planning",{"type":794,"content":2338},[2339],{"type":728,"content":2340},[2341],{"text":2342,"type":732},"Dieting",{"type":794,"content":2344},[2345,2349],{"type":728,"content":2346},[2347],{"text":2348,"type":732},"Teaching nutritional information",{"type":791,"content":2350},[2351,2357,2363],{"type":794,"content":2352},[2353],{"type":728,"content":2354},[2355],{"text":2356,"type":732},"Calories",{"type":794,"content":2358},[2359],{"type":728,"content":2360},[2361],{"text":2362,"type":732},"Macros/micros",{"type":794,"content":2364},[2365],{"type":728,"content":2366},[2367],{"text":2368,"type":732},"Supplementation",{"type":794,"content":2370},[2371,2374],{"type":728,"content":2372},[2373],{"text":406,"type":732},{"type":791,"content":2375},[2376,2382,2388,2394],{"type":794,"content":2377},[2378],{"type":728,"content":2379},[2380],{"text":2381,"type":732},"Stress reduction",{"type":794,"content":2383},[2384],{"type":728,"content":2385},[2386],{"text":2387,"type":732},"Habit formation",{"type":794,"content":2389},[2390],{"type":728,"content":2391},[2392],{"text":2393,"type":732},"Improving self-image ",{"type":794,"content":2395},[2396],{"type":728,"content":2397},[2398],{"text":2399,"type":732},"Practicing positive mindset creation",{"type":794,"content":2401},[2402,2406],{"type":728,"content":2403},[2404],{"text":2405,"type":732},"Personal Wellness",{"type":791,"content":2407},[2408,2414,2420,2426],{"type":794,"content":2409},[2410],{"type":728,"content":2411},[2412],{"text":2413,"type":732},"Work-life balance",{"type":794,"content":2415},[2416],{"type":728,"content":2417},[2418],{"text":2419,"type":732},"Increasing life satisfaction",{"type":794,"content":2421},[2422],{"type":728,"content":2423},[2424],{"text":2425,"type":732},"Prioritizing self-care",{"type":794,"content":2427},[2428],{"type":728,"content":2429},[2430],{"text":2431,"type":732},"Time management",{"type":752,"attrs":2433,"content":2434},{"level":754},[2435],{"text":2238,"type":732},{"type":728,"content":2437},[2438],{"text":2439,"type":732},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":728,"content":2441},[2442],{"text":2443,"type":732},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":752,"attrs":2445,"content":2446},{"level":754},[2447],{"text":2448,"type":732},"What to Look For?",{"type":728,"content":2450},[2451,2453,2457,2459,2463,2465,2466],{"text":2452,"type":732},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. 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