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Active recovery day activities and light exercises are meant to reduce fatigue, prevent overtraining, and help improve your overall mood.","What is an Active Recovery Day?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e1d7457d-3cbe-4f1d-9278-5e976eceb599","There are a number of benefits to incorporating a recovery day into your weekly routine. For starters, you allow your body to rest and prepare for a new day of combo training, kickboxing, or weightlifting. Additional benefits include: Increases muscle flexibility: In general, engaging your muscles in non-strenuous activities that stimulate blood flow will improve muscle flexibility over time. Reduces lactic acid buildup: When there is not enough oxygen present to break down glucose and glycogen, lactic acid builds up in muscles. Engaging in active recovery exercises increases oxygen flow, allowing the lactic acid to break down. Reduces soreness: Similarly, improved oxygen flow to your muscles helps promote the regrowth of the muscle fibers that are broken down during a training workout.","What are the Benefits of a Recovery Day?",{"_uid":676,"answer":677,"question":678,"component":670},"96e4072d-1755-4a08-95f8-f0c6b8de6bd1","There is no set time limit for an active recovery workout. In general, spending 20-60 minutes performing any active recovery exercise can be sufficient, but it depends on your body and your typical training schedule. The key for rest days is taking time away from your usual workout and doing something less stressful for your body. As long as you give your muscles a chance to rebuild and heal, then you’re doing it right!","How long is an active recovery workout?",{"_uid":680,"answer":681,"question":682,"component":670},"3b8805a4-a8a8-43d4-97bf-14adaaa95146","Some great exercises for a boxer's recovery day are: Stretching - Stretching your muscles on recovery days is great for mobility and flexibility performance. Doing dynamic and static stretches can help improve movements for your upper body, legs, and neck. Stretch muscles that you focused on during your training to keep a range of motion in your joints and prevent them from becoming tight. Swimming - Swimming is an activity that taxes all your muscles and trains cardio at the same time. Of course, for some, swimming is considered part of a typical training regimen, so for an active recovery exercise, we are referring to non-competitive swimming. Since the point of active recovery is to allow your muscles to recover, in this case, exert yourself enough to the point that you are breathing heavily, but not so much that you are completely exhausted and worn out. Swimming laps is a great way to add active recovery into your day, while still incorporating a bit of cardio. For many athletes, swimming will utilize different muscles than they are used to. Plus, it can be considered less stressful on joints since it’s not a weight-bearing exercise. Walking and Jogging- Going on a walk or light jog around your neighborhood is an excellent way to keep your muscles active and ensure the blood is pumping in your veins. By walking or jogging at a leisurely pace, you can ensure your blood flow stays at a healthy level and that your muscles are stimulated enough to recover. Even going on a 30 minute walk can be enough to stretch out your leg muscles. To up the cardio a bit, you can alternate between faster and slower paces. If you choose to jog rather than walk, setting weekly distance “milestones” or goals, such as a quarter mile the first week, half mile the second, and a mile the third, can be a good way to increase your stamina, while still maintaining active recovery. Foam Rolling - If you own a foam roller, simply rolling out your muscles on a rest day can be a great way to stimulate your muscle groups and encourage muscle recovery. Roll a foam roller over your worked muscles to reduce soreness, inflammation, tightness, and even increase your range of motion. Yoga - Yoga places an emphasis on slow and controlled movements that focus on improving blood flow and breathing. There are several different types of yoga, so for a rest day practice, choose one that is less cardio-based and more flexibility and breathing based.","What are the Best Exercises for a Boxer’s Recovery Day?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":684,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":717,"full_slug":718,"sort_by_date":48,"position":635,"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},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":712,"social_link_youtube":713,"social_link_facebook":714,"social_link_linkedin":7,"social_link_instagram":715,"social_link_pinterest":716},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":725,"content":726},"doc",[727,733,759,771,777,780,784,804,867,871,891,897,906,910,916,957,962,966,970,975,979,983,987,992,996,1001,1006,1015,1019,1080,1085],{"type":728,"content":729},"paragraph",[730],{"text":731,"type":732},"All athletes know how important recovery is during training. Having a rest day as part of your workout regimen is key to letting your muscles recover from training. For a boxer, a rest day does not mean sitting still. Staying active on rest days with light exercise is a great way to keep your body in fighting shape while your muscles heal.","text",{"type":728,"content":734},[735,737,743,750,755,757],{"text":736,"type":732},"Below are some examples of light exercises for ",{"text":738,"type":732,"marks":739}," ",[740],{"type":741,"attrs":742},"styled",{"class":7},{"text":179,"type":732,"marks":744},[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=","_blank",{"text":751,"type":732,"marks":752},"  ",[753],{"type":741,"attrs":754},{"class":7},{"text":756,"type":732},"that you can do on your weekly rest day. Before diving into those exercises, let’s learn more about active recovery days and the benefits of incorporating them into your overall boxing training.",{"type":758},"hard_break",{"type":760,"attrs":761},"blok",{"id":762,"body":763},"35e622cd-0923-4652-b345-eee90025fd13",[764],{"_uid":765,"image":766,"component":770},"i-645f683e-6220-4b0d-a55e-fb425d1a6476",{"id":767,"alt":768,"name":7,"focus":48,"title":768,"filename":769,"copyright":7,"fieldtype":50},3402878,"Shanie Smash Doing a Tricep Stretch","https://a.storyblok.com/f/115220/1100x1100/10b1bcfdc8/tricep_stretch.jpg","content_image",{"type":772,"attrs":773,"content":775},"heading",{"level":774},2,[776],{"text":669,"type":732},{"type":728,"content":778},[779],{"text":668,"type":732},{"type":772,"attrs":781,"content":782},{"level":774},[783],{"text":674,"type":732},{"type":728,"content":785},[786,788,792,798,802],{"text":787,"type":732},"There are a ",{"text":738,"type":732,"marks":789},[790],{"type":741,"attrs":791},{"class":7},{"text":793,"type":732,"marks":794},"number of benefits",[795],{"type":746,"attrs":796},{"href":797,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://www.healthline.com/health/active-recovery#benefits",{"text":751,"type":732,"marks":799},[800],{"type":741,"attrs":801},{"class":7},{"text":803,"type":732},"to incorporating a recovery day into your weekly routine. For starters, you allow your body to rest and prepare for a new day of combo training, kickboxing, or weightlifting. Additional benefits include:",{"type":805,"content":806},"bullet_list",[807,823,853],{"type":808,"content":809},"list_item",[810],{"type":728,"content":811},[812,817,821],{"text":813,"type":732,"marks":814},"Increases muscle flexibility: ",[815],{"type":816},"bold",{"text":738,"type":732,"marks":818},[819],{"type":741,"attrs":820},{"class":7},{"text":822,"type":732},"In general, engaging your muscles in non-strenuous activities that stimulate blood flow will improve muscle flexibility over time.",{"type":808,"content":824},[825],{"type":728,"content":826},[827,831,835,837,841,847,851],{"text":828,"type":732,"marks":829},"Reduces lactic acid buildup: ",[830],{"type":816},{"text":738,"type":732,"marks":832},[833],{"type":741,"attrs":834},{"class":7},{"text":836,"type":732},"When there is not enough oxygen present to break down glucose and glycogen, lactic acid ",{"text":738,"type":732,"marks":838},[839],{"type":741,"attrs":840},{"class":7},{"text":842,"type":732,"marks":843},"builds up",[844],{"type":746,"attrs":845},{"href":846,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://www.healthline.com/health/lactic-acidosis",{"text":751,"type":732,"marks":848},[849],{"type":741,"attrs":850},{"class":7},{"text":852,"type":732},"in muscles. Engaging in active recovery exercises increases oxygen flow, allowing the lactic acid to break down.",{"type":808,"content":854},[855],{"type":728,"content":856},[857,861,865],{"text":858,"type":732,"marks":859},"Reduces soreness: ",[860],{"type":816},{"text":738,"type":732,"marks":862},[863],{"type":741,"attrs":864},{"class":7},{"text":866,"type":732},"Similarly, improved oxygen flow to your muscles helps promote the regrowth of the muscle fibers that are broken down during a training workout.",{"type":772,"attrs":868,"content":869},{"level":774},[870],{"text":678,"type":732},{"type":728,"content":872},[873,875,879,885,889],{"text":874,"type":732},"There is no set time limit for an ",{"text":738,"type":732,"marks":876},[877],{"type":741,"attrs":878},{"class":7},{"text":880,"type":732,"marks":881},"active recovery",[882],{"type":746,"attrs":883},{"href":884,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-you-need-to-know-about-rest-days-q-a-with-coach-pj",{"text":751,"type":732,"marks":886},[887],{"type":741,"attrs":888},{"class":7},{"text":890,"type":732},"workout. In general, spending 20-60 minutes performing any active recovery exercise can be sufficient, but it depends on your body and your typical training schedule. The key for rest days is taking time away from your usual workout and doing something less stressful for your body. As long as you give your muscles a chance to rebuild and heal, then you’re doing it right!",{"type":772,"attrs":892,"content":893},{"level":774},[894,896],{"text":895,"type":732},"Best Exercises for a Boxer’s Recovery Day",{"type":758},{"type":760,"attrs":898},{"id":762,"body":899},[900],{"_uid":901,"image":902,"component":770},"i-c62b981f-1b63-4e7e-b89e-1ae87be0bb1c",{"id":903,"alt":904,"name":7,"focus":48,"title":904,"filename":905,"copyright":7,"fieldtype":50},3402881,"Shanie Smash Using a Foam Roller","https://a.storyblok.com/f/115220/1380x700/35c9998014/foam_rolling.jpg",{"type":728,"content":907},[908],{"text":909,"type":732},"When it comes to deciding what is a light recovery exercise?, the answer depends on your typical training schedule and workout regimen, what activities you enjoy, where your interests lie, and your physical capabilities. Here are a few examples of light recovery exercises we recommend. Try a few and see what works best for you.",{"type":772,"attrs":911,"content":913},{"level":912},3,[914],{"text":915,"type":732},"Stretching",{"type":728,"content":917},[918,923,927,929,933,939,943,945,949,955],{"text":915,"type":732,"marks":919},[920],{"type":746,"attrs":921},{"href":922,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://www.youtube.com/playlist?list=PLK9S9qvcANFtj--sswigoSp8-6HgzEto6",{"text":751,"type":732,"marks":924},[925],{"type":741,"attrs":926},{"class":7},{"text":928,"type":732},"your muscles on recovery days is great for mobility and flexibility performance. Doing dynamic and ",{"text":738,"type":732,"marks":930},[931],{"type":741,"attrs":932},{"class":7},{"text":934,"type":732,"marks":935},"static stretches",[936],{"type":746,"attrs":937},{"href":938,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":751,"type":732,"marks":940},[941],{"type":741,"attrs":942},{"class":7},{"text":944,"type":732},"can help improve movements for your upper body, legs, and ",{"text":738,"type":732,"marks":946},[947],{"type":741,"attrs":948},{"class":7},{"text":950,"type":732,"marks":951},"neck",[952],{"type":746,"attrs":953},{"href":954,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/dynamic-static-neck-stretches-for-boxing-kickboxing",{"text":956,"type":732},". Stretch muscles that you focused on during your training to keep a range of motion in your joints and prevent them from becoming tight.",{"type":772,"attrs":958,"content":959},{"level":912},[960],{"text":961,"type":732},"Swimming",{"type":728,"content":963},[964],{"text":965,"type":732},"Swimming is an activity that taxes all your muscles and trains cardio at the same time. Of course, for some, swimming is considered part of a typical training regimen, so for an active recovery exercise, we are referring to non-competitive swimming. Since the point of active recovery is to allow your muscles to recover, in this case, exert yourself enough to the point that you are breathing heavily, but not so much that you are completely exhausted and worn out.",{"type":728,"content":967},[968],{"text":969,"type":732},"Swimming laps is a great way to add active recovery into your day, while still incorporating a bit of cardio. For many athletes, swimming will utilize different muscles than they are used to. Plus, it can be considered less stressful on joints since it’s not a weight-bearing exercise.",{"type":772,"attrs":971,"content":972},{"level":912},[973],{"text":974,"type":732},"Walking and Jogging",{"type":728,"content":976},[977],{"text":978,"type":732},"Going on a walk or light jog around your neighborhood is an excellent way to keep your muscles active and ensure the blood is pumping in your veins. By walking or jogging at a leisurely pace, you can ensure your blood flow stays at a healthy level and that your muscles are stimulated enough to recover.",{"type":728,"content":980},[981],{"text":982,"type":732},"Even going on a 30 minute walk can be enough to stretch out your leg muscles. To up the cardio a bit, you can alternate between faster and slower paces.",{"type":728,"content":984},[985],{"text":986,"type":732},"If you choose to jog rather than walk, setting weekly distance “milestones” or goals, such as a quarter mile the first week, half mile the second, and a mile the third, can be a good way to increase your stamina, while still maintaining active recovery.",{"type":772,"attrs":988,"content":989},{"level":912},[990],{"text":991,"type":732},"Foam Rolling",{"type":728,"content":993},[994],{"text":995,"type":732},"If you own a foam roller, simply rolling out your muscles on a rest day can be a great way to stimulate your muscle groups and encourage muscle recovery. Roll a foam roller over your worked muscles to reduce soreness, inflammation, tightness, and even increase your range of motion.",{"type":772,"attrs":997,"content":998},{"level":912},[999],{"text":1000,"type":732},"Yoga",{"type":728,"content":1002},[1003,1005],{"text":1004,"type":732},"Yoga places an emphasis on slow and controlled movements that focus on improving blood flow and breathing. There are several different types of yoga, so for a rest day practice, choose one that is less cardio-based and more flexibility and breathing based.",{"type":758},{"type":760,"attrs":1007},{"id":762,"body":1008},[1009],{"_uid":1010,"image":1011,"component":770},"i-288b70f2-f1bc-463c-a3c1-4e006a1ee26b",{"id":1012,"alt":1013,"name":7,"focus":48,"title":1013,"filename":1014,"copyright":7,"fieldtype":50},3402882,"Shanie Smash In a Child's Pose","https://a.storyblok.com/f/115220/1380x700/fecfd4776d/childs_pose.jpg",{"type":728,"content":1016},[1017],{"text":1018,"type":732},"Remember, even champion fighters take recovery days. Letting your body reset after a week of training hard is what you need to reach your boxing goals. Your mind may be pumped and ready to keep up with your workouts but rest and recovery will lead to progress.",{"type":728,"content":1020},[1021,1023,1027,1033,1037,1039,1043,1048,1052,1058,1062,1064,1068,1074,1078],{"text":1022,"type":732},"For more workout routines and tips ",{"text":738,"type":732,"marks":1024},[1025],{"type":741,"attrs":1026},{"class":7},{"text":1028,"type":732,"marks":1029},"subscribe",[1030],{"type":746,"attrs":1031},{"href":1032,"uuid":48,"anchor":48,"target":749,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":751,"type":732,"marks":1034},[1035],{"type":741,"attrs":1036},{"class":7},{"text":1038,"type":732},"to the ",{"text":738,"type":732,"marks":1040},[1041],{"type":741,"attrs":1042},{"class":7},{"text":1044,"type":732,"marks":1045},"FightCamp",[1046],{"type":746,"attrs":1047},{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":48},{"text":751,"type":732,"marks":1049},[1050],{"type":741,"attrs":1051},{"class":7},{"text":1053,"type":732,"marks":1054},"YouTube channel",[1055],{"type":746,"attrs":1056},{"href":1057,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://bit.ly/3oYefXf",{"text":751,"type":732,"marks":1059},[1060],{"type":741,"attrs":1061},{"class":7},{"text":1063,"type":732},"and check out popular videos on boxing and kickboxing. Additionally, check out the FightCamp ",{"text":738,"type":732,"marks":1065},[1066],{"type":741,"attrs":1067},{"class":7},{"text":1069,"type":732,"marks":1070},"blog",[1071],{"type":746,"attrs":1072},{"href":1073,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/",{"text":751,"type":732,"marks":1075},[1076],{"type":741,"attrs":1077},{"class":7},{"text":1079,"type":732},"for more ways to get you in fighting shape!",{"type":772,"attrs":1081,"content":1082},{"level":912},[1083],{"text":1084,"type":732},"Related Articles",{"type":728,"content":1086},[1087,1092,1093,1099,1100,1105,1106,1111,1112],{"text":1088,"type":732,"marks":1089},"What You Need To Know About Rest Days: Q+A With Coach PJ",[1090],{"type":746,"attrs":1091},{"href":884,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":758},{"text":1094,"type":732,"marks":1095},"5 Benefits of an Ice Bath [For Recovery]",[1096],{"type":746,"attrs":1097},{"href":1098,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-benefits-of-an-ice-bath-for-recovery",{"type":758},{"text":1101,"type":732,"marks":1102},"8-Minute Cool Down Static Stretching Routine For Boxing",[1103],{"type":746,"attrs":1104},{"href":938,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":758},{"text":1107,"type":732,"marks":1108},"Dynamic & Static Neck Stretches For Boxing/Kickboxing",[1109],{"type":746,"attrs":1110},{"href":954,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":758},{"text":1113,"type":732,"marks":1114},"Six (6) Dynamic and Static At-Home Boxing Stretches",[1115],{"type":746,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-dynamic-and-static-at-home-boxing-stretches",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1119,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1124,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1125,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1120,"component":118,"meta_info":1121,"meta_title":7,"block_image":1122,"cover_image":1123,"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},[],[],"2021-07-27 00:00","article",{"_uid":1129,"title":1130,"plugin":43,"description":1131},"41c26780-96e0-440b-a8e4-24b4c604ac45","Active Recovery Day Exercises For Boxers | FightCamp","Learn at FightCamp what pro boxers do on an active recovery day. Do these recovery exercises on your training rest day to stimulate muscle recovery and growth.",{"id":1133,"alt":657,"name":7,"focus":48,"title":657,"filename":1134,"copyright":7,"fieldtype":50},3402877,"https://a.storyblok.com/f/115220/2400x990/0725c94eaa/active-recovery-day-exercises-for-boxers.jpg","Learn what professional boxers do on an active recovery day. Do these recovery exercises on your training rest day to stimulate muscle recovery and growth.",[],[],"active-recovery-day-exercises-for-boxers","blogs/active-recovery-day-exercises-for-boxers",-1230,[],60887917,"74a378fc-e634-47c8-a1e0-768cd02f2ef2","2021-07-27T15:41:00.000Z","wellness/{{story.slug}}",[],["Reactive",1148],[1149,1461,1984,2231,2442,2720],{"name":1150,"created_at":1151,"published_at":1152,"updated_at":1153,"id":1154,"uuid":1155,"content":1156,"slug":1454,"full_slug":1455,"sort_by_date":48,"position":1456,"tag_list":1457,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":1459,"first_published_at":1152,"release_id":48,"lang":60,"path":1145,"alternates":1460,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":1157,"faqs":1158,"title":1150,"topic":1171,"author":1186,"content":1187,"category":1436,"schedule":1444,"component":1127,"meta_info":1445,"cover_image":1449,"description":1448,"contributors":1453},"13dcb405-3683-42a1-8d1e-b249a63d2947",[1159,1163,1167],{"_uid":1160,"answer":1161,"question":1162,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":1164,"answer":1165,"question":1166,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":1168,"answer":1169,"question":1170,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1172,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1184,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1185,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1173,"component":39,"meta_info":1181,"block_image":1182,"cover_image":1183,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1174,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1179,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1180,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1175,"component":118,"meta_info":1176,"meta_title":7,"block_image":1177,"cover_image":1178,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":725,"content":1188},[1189,1193,1205,1209,1214,1227,1239,1259,1268,1280,1285,1311,1321,1326,1330,1335,1347,1352,1356,1361,1365,1370,1381,1386,1396,1408,1420,1425],{"type":728,"content":1190},[1191],{"text":1192,"type":732},"Have you been waiting for permission to take more naps? Here it is.",{"type":728,"content":1194},[1195,1197,1203],{"text":1196,"type":732},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":1198,"type":732,"marks":1199},"muscle recovery",[1200],{"type":746,"attrs":1201},{"href":1202,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":1204,"type":732},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":728,"content":1206},[1207],{"text":1208,"type":732},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":772,"attrs":1210,"content":1211},{"level":774},[1212],{"text":1213,"type":732},"How Does Napping Help Boxing Performance?",{"type":760,"attrs":1215},{"id":1216,"body":1217},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[1218],{"url":1219,"_uid":1221,"image":1222,"component":770,"copyright_details":1226},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"story","i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":1223,"alt":1224,"name":7,"focus":48,"title":1224,"filename":1225,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":728,"content":1228},[1229,1231,1237],{"text":1230,"type":732},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":1232,"type":732,"marks":1233},"10 minutes of sleep",[1234],{"type":746,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":1238,"type":732}," can hold many benefits for the body and mind.",{"type":728,"content":1240},[1241,1243,1249,1251,1257],{"text":1242,"type":732},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":1244,"type":732,"marks":1245},"Dr. Amy Bender",[1246],{"type":746,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":1250,"type":732}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":1252,"type":732,"marks":1253},"Rocky Harris",[1254],{"type":746,"attrs":1255},{"href":1256,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":1258,"type":732},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":760,"attrs":1260},{"id":1216,"body":1261},[1262],{"_uid":1263,"text":1264,"image":1265,"author":1266,"component":1267},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":728,"content":1269},[1270,1272,1278],{"text":1271,"type":732},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":1273,"type":732,"marks":1274},"interview with CBS Sports",[1275],{"type":746,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":1279,"type":732},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":772,"attrs":1281,"content":1282},{"level":774},[1283],{"text":1284,"type":732},"Benefits of Napping",{"type":805,"content":1286},[1287,1293,1299,1305],{"type":808,"content":1288},[1289],{"type":728,"content":1290},[1291],{"text":1292,"type":732},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":808,"content":1294},[1295],{"type":728,"content":1296},[1297],{"text":1298,"type":732},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":808,"content":1300},[1301],{"type":728,"content":1302},[1303],{"text":1304,"type":732},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":808,"content":1306},[1307],{"type":728,"content":1308},[1309],{"text":1310,"type":732},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":760,"attrs":1312},{"id":1216,"body":1313},[1314],{"url":1315,"_uid":1316,"image":1317,"component":770,"copyright_details":1320},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":1318,"alt":1224,"name":7,"focus":48,"title":1224,"filename":1319,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":772,"attrs":1322,"content":1323},{"level":774},[1324],{"text":1325,"type":732},"The Art of a Successful Snooze",{"type":728,"content":1327},[1328],{"text":1329,"type":732},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":772,"attrs":1331,"content":1332},{"level":912},[1333],{"text":1334,"type":732},"Timing",{"type":728,"content":1336},[1337,1339,1345],{"text":1338,"type":732},"The ideal time for a nap is ",{"text":1340,"type":732,"marks":1341},"early afternoon",[1342],{"type":746,"attrs":1343},{"href":1344,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":1346,"type":732},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":772,"attrs":1348,"content":1349},{"level":912},[1350],{"text":1351,"type":732},"Length ",{"type":728,"content":1353},[1354],{"text":1355,"type":732},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":772,"attrs":1357,"content":1358},{"level":912},[1359],{"text":1360,"type":732},"Setting",{"type":728,"content":1362},[1363],{"text":1364,"type":732},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":772,"attrs":1366,"content":1367},{"level":912},[1368],{"text":1369,"type":732},"Scheduling",{"type":728,"content":1371},[1372,1374,1379],{"text":1373,"type":732},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":1375,"type":732,"marks":1376},"Dr. Bender recommends",[1377],{"type":746,"attrs":1378},{"href":1248,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1380,"type":732}," an extended nap length of around 90 minutes for athletes.",{"type":772,"attrs":1382,"content":1383},{"level":774},[1384],{"text":1385,"type":732},"Dreaming of Greatness",{"type":760,"attrs":1387},{"id":1216,"body":1388},[1389],{"url":1390,"_uid":1391,"image":1392,"component":770,"copyright_details":1395},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":1393,"alt":1224,"name":7,"focus":48,"title":1224,"filename":1394,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":728,"content":1397},[1398,1400,1406],{"text":1399,"type":732},"Boxing training is all about making ",{"text":1401,"type":732,"marks":1402},"healthy lifestyle choices",[1403],{"type":746,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":1407,"type":732},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":728,"content":1409},[1410,1412,1418],{"text":1411,"type":732},"When you’re training hard, remember that ",{"text":1413,"type":732,"marks":1414},"recovery",[1415],{"type":746,"attrs":1416},{"href":1417,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1419,"type":732}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":772,"attrs":1421,"content":1422},{"level":774},[1423],{"text":1424,"type":732},"Train Like a Fighter",{"type":728,"content":1426},[1427,1429,1434],{"text":1428,"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":1044,"type":732,"marks":1430},[1431],{"type":746,"attrs":1432},{"href":1433,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1435,"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. 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":1437,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1442,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1443,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1438,"component":118,"meta_info":1439,"meta_title":7,"block_image":1440,"cover_image":1441,"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},[],[],"2022-11-08 00:00",{"_uid":1446,"title":1447,"plugin":43,"description":1448},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":1450,"alt":1451,"name":7,"focus":48,"title":1451,"filename":1452,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1458],"featured","be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":1462,"created_at":1463,"published_at":1464,"updated_at":1465,"id":1466,"uuid":1467,"content":1468,"slug":1977,"full_slug":1978,"sort_by_date":48,"position":1979,"tag_list":1980,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":1981,"first_published_at":1982,"release_id":48,"lang":60,"path":1145,"alternates":1983,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":1469,"faqs":1470,"title":1462,"topic":1523,"author":1538,"content":1539,"category":1960,"schedule":1968,"component":1127,"meta_info":1969,"cover_image":1973,"description":1972,"contributors":1976},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[1471,1475,1479,1483,1487,1491,1495,1499,1503,1507,1511,1515,1519],{"_uid":1472,"answer":1473,"question":1474,"component":670},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":1476,"answer":1477,"question":1478,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":1480,"answer":1481,"question":1482,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":1484,"answer":1485,"question":1486,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":1488,"answer":1489,"question":1490,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":1492,"answer":1493,"question":1494,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":1496,"answer":1497,"question":1498,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":1500,"answer":1501,"question":1502,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":1504,"answer":1505,"question":1506,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":1508,"answer":1509,"question":1510,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":1512,"answer":1513,"question":1514,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":1516,"answer":1517,"question":1518,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":1520,"answer":1521,"question":1522,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1524,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1536,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1537,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1525,"component":39,"meta_info":1533,"block_image":1534,"cover_image":1535,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1526,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1531,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1527,"component":118,"meta_info":1528,"meta_title":7,"block_image":1529,"cover_image":1530,"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},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":725,"content":1540},[1541,1563,1567,1580,1585,1590,1601,1604,1610,1624,1630,1662,1667,1678,1681,1686,1699,1704,1736,1741,1752,1756,1762,1776,1781,1813,1818,1829,1832,1837,1861,1866,1910,1915,1919,1941,1945,1956],{"type":728,"content":1542},[1543,1545,1552,1554,1561],{"text":1544,"type":732},"FightCamp Trainer and Muay Thai Champion, ",{"text":1546,"type":732,"marks":1547},"Jessica Evans",[1548],{"type":746,"attrs":1549},{"href":1550,"uuid":48,"anchor":48,"custom":1551,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":1553,"type":732}," is notorious for highlighting her “Day In The Life” on ",{"text":1555,"type":732,"marks":1556},"Instagram",[1557],{"type":746,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":749,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":1562,"type":732},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":728,"content":1564},[1565],{"text":1566,"type":732},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":760,"attrs":1568},{"id":1569,"body":1570},"644fad9a-2dd8-4101-a155-c005221bff64",[1571],{"_uid":1572,"link":1573,"image":1575,"title":1577,"component":1579},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":1574,"linktype":13,"fieldtype":14,"cached_url":1574},"https://youtu.be/URAkA-S1HdQ",{"id":1576,"alt":1577,"name":7,"focus":48,"title":1577,"filename":1578,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png","image_video_link",{"type":772,"attrs":1581,"content":1582},{"level":774},[1583],{"text":1584,"type":732},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":772,"attrs":1586,"content":1587},{"level":912},[1588],{"text":1589,"type":732},"1. Space Buns",{"type":760,"attrs":1591},{"id":1569,"body":1592},[1593],{"url":1594,"_uid":1595,"image":1596,"component":770,"copyright_details":1600},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":1597,"alt":1598,"name":7,"focus":48,"title":1598,"filename":1599,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":728,"content":1602},[1603],{"text":1477,"type":732},{"type":728,"content":1605},[1606],{"text":1607,"type":732,"marks":1608},"What You’ll Need:",[1609],{"type":816},{"type":805,"content":1611},[1612,1618],{"type":808,"content":1613},[1614],{"type":728,"content":1615},[1616],{"text":1617,"type":732},"a comb",{"type":808,"content":1619},[1620],{"type":728,"content":1621},[1622],{"text":1623,"type":732},"two (2) hair ties",{"type":728,"content":1625},[1626],{"text":1627,"type":732,"marks":1628},"How To:",[1629],{"type":816},{"type":805,"content":1631},[1632,1638,1644,1650,1656],{"type":808,"content":1633},[1634],{"type":728,"content":1635},[1636],{"text":1637,"type":732},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":808,"content":1639},[1640],{"type":728,"content":1641},[1642],{"text":1643,"type":732},"Braid the right section of your hair towards the right crown of your head.",{"type":808,"content":1645},[1646],{"type":728,"content":1647},[1648],{"text":1649,"type":732},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":808,"content":1651},[1652],{"type":728,"content":1653},[1654],{"text":1655,"type":732},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":808,"content":1657},[1658],{"type":728,"content":1659},[1660],{"text":1661,"type":732},"Repeat on the left side.",{"type":772,"attrs":1663,"content":1664},{"level":912},[1665],{"text":1666,"type":732},"2. Boxer Braids",{"type":760,"attrs":1668},{"id":1569,"body":1669},[1670],{"url":1671,"_uid":1672,"image":1673,"component":770,"copyright_details":1677},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":1674,"alt":1675,"name":7,"focus":48,"title":1675,"filename":1676,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":728,"content":1679},[1680],{"text":1489,"type":732},{"type":728,"content":1682},[1683],{"text":1607,"type":732,"marks":1684},[1685],{"type":816},{"type":805,"content":1687},[1688,1694],{"type":808,"content":1689},[1690],{"type":728,"content":1691},[1692],{"text":1693,"type":732},"comb",{"type":808,"content":1695},[1696],{"type":728,"content":1697},[1698],{"text":1623,"type":732},{"type":728,"content":1700},[1701],{"text":1627,"type":732,"marks":1702},[1703],{"type":816},{"type":805,"content":1705},[1706,1712,1718,1724,1730],{"type":808,"content":1707},[1708],{"type":728,"content":1709},[1710],{"text":1711,"type":732},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":808,"content":1713},[1714],{"type":728,"content":1715},[1716],{"text":1717,"type":732},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":808,"content":1719},[1720],{"type":728,"content":1721},[1722],{"text":1723,"type":732},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":808,"content":1725},[1726],{"type":728,"content":1727},[1728],{"text":1729,"type":732},"Secure the ends of your braid with a hair tie.",{"type":808,"content":1731},[1732],{"type":728,"content":1733},[1734],{"text":1735,"type":732},"Repeat on the other side for a pigtail style.",{"type":772,"attrs":1737,"content":1738},{"level":912},[1739],{"text":1740,"type":732},"3. Pom Pom Pony",{"type":760,"attrs":1742},{"id":1569,"body":1743},[1744],{"url":1745,"_uid":1746,"image":1747,"component":770,"copyright_details":1751},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":1748,"alt":1749,"name":7,"focus":48,"title":1749,"filename":1750,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":728,"content":1753},[1754],{"text":1755,"type":732},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":728,"content":1757},[1758],{"text":1759,"type":732,"marks":1760},"What You'll Need:",[1761],{"type":816},{"type":805,"content":1763},[1764,1770],{"type":808,"content":1765},[1766],{"type":728,"content":1767},[1768],{"text":1769,"type":732},"hairbrush",{"type":808,"content":1771},[1772],{"type":728,"content":1773},[1774],{"text":1775,"type":732},"hair ties",{"type":728,"content":1777},[1778],{"text":1627,"type":732,"marks":1779},[1780],{"type":816},{"type":805,"content":1782},[1783,1789,1795,1801,1807],{"type":808,"content":1784},[1785],{"type":728,"content":1786},[1787],{"text":1788,"type":732},"Use a brush to gather your hair up on the crown of your head.",{"type":808,"content":1790},[1791],{"type":728,"content":1792},[1793],{"text":1794,"type":732},"Secure your hair in a high ponytail with a hair tie.",{"type":808,"content":1796},[1797],{"type":728,"content":1798},[1799],{"text":1800,"type":732},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":808,"content":1802},[1803],{"type":728,"content":1804},[1805],{"text":1806,"type":732},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":808,"content":1808},[1809],{"type":728,"content":1810},[1811],{"text":1812,"type":732},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":772,"attrs":1814,"content":1815},{"level":912},[1816],{"text":1817,"type":732},"4. High Pony Braid",{"type":760,"attrs":1819},{"id":1569,"body":1820},[1821],{"url":1822,"_uid":1823,"image":1824,"component":770,"copyright_details":1828},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":1825,"alt":1826,"name":7,"focus":48,"title":1826,"filename":1827,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":728,"content":1830},[1831],{"text":1513,"type":732},{"type":728,"content":1833},[1834],{"text":1759,"type":732,"marks":1835},[1836],{"type":816},{"type":805,"content":1838},[1839,1845,1850,1856],{"type":808,"content":1840},[1841],{"type":728,"content":1842},[1843],{"text":1844,"type":732},"hair wax",{"type":808,"content":1846},[1847],{"type":728,"content":1848},[1849],{"text":1769,"type":732},{"type":808,"content":1851},[1852],{"type":728,"content":1853},[1854],{"text":1855,"type":732},"hair extension",{"type":808,"content":1857},[1858],{"type":728,"content":1859},[1860],{"text":1623,"type":732},{"type":728,"content":1862},[1863],{"text":1627,"type":732,"marks":1864},[1865],{"type":816},{"type":805,"content":1867},[1868,1874,1880,1886,1892,1898,1904],{"type":808,"content":1869},[1870],{"type":728,"content":1871},[1872],{"text":1873,"type":732},"Apply a small amount of hair wax around the edges of the hair.",{"type":808,"content":1875},[1876],{"type":728,"content":1877},[1878],{"text":1879,"type":732},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":808,"content":1881},[1882],{"type":728,"content":1883},[1884],{"text":1885,"type":732},"Secure it in a high ponytail with a hair tie.",{"type":808,"content":1887},[1888],{"type":728,"content":1889},[1890],{"text":1891,"type":732},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":808,"content":1893},[1894],{"type":728,"content":1895},[1896],{"text":1897,"type":732},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":808,"content":1899},[1900],{"type":728,"content":1901},[1902],{"text":1903,"type":732},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":808,"content":1905},[1906],{"type":728,"content":1907},[1908],{"text":1909,"type":732},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":772,"attrs":1911,"content":1912},{"level":774},[1913],{"text":1914,"type":732},"Fight In Style",{"type":728,"content":1916},[1917],{"text":1918,"type":732},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":728,"content":1920},[1921,1923,1930,1932,1939],{"text":1922,"type":732},"For more ways to style your hair for your workouts, check out ",{"text":1924,"type":732,"marks":1925},"Shanie Smash",[1926],{"type":746,"attrs":1927},{"href":1928,"uuid":48,"anchor":48,"custom":1929,"target":749,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":1931,"type":732}," and ",{"text":1933,"type":732,"marks":1934},"Rocky Harris's",[1935],{"type":746,"attrs":1936},{"href":1937,"uuid":48,"anchor":48,"custom":1938,"target":749,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":1940,"type":732}," videos of their favorite workout hairstyles.  ",{"type":772,"attrs":1942,"content":1943},{"level":774},[1944],{"text":1424,"type":732},{"type":728,"content":1946},[1947,1949,1954],{"text":1948,"type":732},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1044,"type":732,"marks":1950},[1951],{"type":746,"attrs":1952},{"href":1433,"uuid":48,"anchor":48,"custom":1953,"target":749,"linktype":13},{},{"text":1955,"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":1957},[1958],{"text":1959,"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":1961,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1966,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1967,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1962,"component":118,"meta_info":1963,"meta_title":7,"block_image":1964,"cover_image":1965,"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},[],[],"2023-01-04 00:00",{"_uid":1970,"title":1971,"plugin":43,"description":1972},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":1974,"alt":1462,"name":7,"focus":48,"title":1462,"filename":1975,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[1458],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":1985,"created_at":1986,"published_at":1987,"updated_at":1988,"id":1989,"uuid":1990,"content":1991,"slug":2225,"full_slug":2226,"sort_by_date":48,"position":2227,"tag_list":2228,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":2229,"first_published_at":1987,"release_id":48,"lang":60,"path":1145,"alternates":2230,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":1992,"faqs":1993,"title":1985,"topic":2002,"author":2017,"content":2018,"category":2206,"schedule":2214,"component":1127,"meta_info":2215,"cover_image":2219,"description":2223,"contributors":2224},"a983449a-f8b7-47b4-82af-2f189684608f",[1994,1998],{"_uid":1995,"answer":1996,"question":1997,"component":670},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?",{"_uid":1999,"answer":2000,"question":2001,"component":670},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2003,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2015,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2016,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2004,"component":39,"meta_info":2012,"block_image":2013,"cover_image":2014,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2005,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2010,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2006,"component":118,"meta_info":2007,"meta_title":7,"block_image":2008,"cover_image":2009,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":725,"content":2019},[2020,2024,2028,2039,2044,2049,2064,2068,2073,2088,2092,2097,2101,2105,2151,2156,2160,2174,2178,2182,2186,2191,2202],{"type":728,"content":2021},[2022],{"text":2023,"type":732},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":728,"content":2025},[2026],{"text":2027,"type":732},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":728,"content":2029},[2030,2032,2037],{"text":2031,"type":732},"But before answering the question, ",{"text":2033,"type":732,"marks":2034},"Which exercise is best for hormone balance?",[2035],{"type":2036},"italic",{"text":2038,"type":732}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":772,"attrs":2040,"content":2041},{"level":774},[2042],{"text":2043,"type":732},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":772,"attrs":2045,"content":2046},{"level":912},[2047],{"text":2048,"type":732},"Cortisol",{"type":728,"content":2050},[2051,2053,2062],{"text":2052,"type":732},"According to the ",{"text":2054,"type":732,"marks":2055},"National Academy of Sports Medicine",[2056,2060],{"type":746,"attrs":2057},{"href":2058,"uuid":48,"anchor":48,"custom":2059,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":2061},"underline",{"text":2063,"type":732},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":728,"content":2065},[2066],{"text":2067,"type":732},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":772,"attrs":2069,"content":2070},{"level":912},[2071],{"text":2072,"type":732},"Insulin",{"type":728,"content":2074},[2075,2077,2086],{"text":2076,"type":732},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":2078,"type":732,"marks":2079},"Byrdie",[2080,2084,2085],{"type":746,"attrs":2081},{"href":2082,"uuid":48,"anchor":48,"custom":2083,"target":749,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":2036},{"type":2061},{"text":2087,"type":732},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":728,"content":2089},[2090],{"text":2091,"type":732},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":772,"attrs":2093,"content":2094},{"level":912},[2095],{"text":2096,"type":732},"Sex Hormones",{"type":728,"content":2098},[2099],{"text":2100,"type":732},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":728,"content":2102},[2103],{"text":2104,"type":732},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":728,"content":2106},[2107,2109,2118,2120,2128,2130,2134,2135,2139,2141,2149],{"text":2108,"type":732},"In an interview for ",{"text":2110,"type":732,"marks":2111},"Well + Good",[2112,2116,2117],{"type":746,"attrs":2113},{"href":2114,"uuid":48,"anchor":48,"custom":2115,"target":749,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":2036},{"type":2061},{"text":2119,"type":732},", ",{"text":2121,"type":732,"marks":2122},"Sara Gottfried, MD",[2123,2127],{"type":746,"attrs":2124},{"href":2125,"uuid":48,"anchor":48,"custom":2126,"target":749,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":2061},{"text":2129,"type":732},", author of ",{"text":2131,"type":732,"marks":2132},"The Hormone Cure",[2133],{"type":2036},{"text":1931,"type":732},{"text":2136,"type":732,"marks":2137},"The Hormone Reset Diet",[2138],{"type":2036},{"text":2140,"type":732}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":2142,"type":732,"marks":2143},"reverse this trend",[2144,2148],{"type":746,"attrs":2145},{"href":2146,"uuid":48,"anchor":48,"custom":2147,"target":749,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":2061},{"text":2150,"type":732},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":772,"attrs":2152,"content":2153},{"level":774},[2154],{"text":2155,"type":732},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":728,"content":2157},[2158],{"text":2159,"type":732},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":728,"content":2161},[2162,2164,2172],{"text":2163,"type":732},"In an ",{"text":2165,"type":732,"marks":2166},"article for Johns Hopkins Medicine",[2167,2171],{"type":746,"attrs":2168},{"href":2169,"uuid":48,"anchor":48,"custom":2170,"target":749,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":2061},{"text":2173,"type":732},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":728,"content":2175},[2176],{"text":2177,"type":732},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":728,"content":2179},[2180],{"text":2181,"type":732},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":728,"content":2183},[2184],{"text":2185,"type":732},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":772,"attrs":2187,"content":2188},{"level":774},[2189],{"text":2190,"type":732},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":728,"content":2192},[2193,2194,2200],{"text":1428,"type":732},{"text":1044,"type":732,"marks":2195},[2196,2199],{"type":746,"attrs":2197},{"href":1433,"uuid":48,"anchor":48,"custom":2198,"target":48,"linktype":13},{},{"type":2061},{"text":2201,"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":2203},[2204],{"text":2205,"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":2207,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2212,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2213,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2208,"component":118,"meta_info":2209,"meta_title":7,"block_image":2210,"cover_image":2211,"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},[],[],"2023-01-20 00:00",{"_uid":2216,"title":2217,"plugin":43,"description":2218},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":2220,"alt":2221,"name":7,"focus":7,"title":2221,"filename":2222,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[1458],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":2232,"created_at":2233,"published_at":2234,"updated_at":2235,"id":2236,"uuid":2237,"content":2238,"slug":2435,"full_slug":2436,"sort_by_date":48,"position":2437,"tag_list":2438,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":2439,"first_published_at":2234,"release_id":48,"lang":60,"path":2440,"alternates":2441,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":2239,"faqs":2240,"title":2257,"topic":2258,"author":704,"content":2273,"category":2417,"schedule":2425,"component":1127,"meta_info":2426,"cover_image":2429,"description":2428,"contributors":2434},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[2241,2245,2249,2253],{"_uid":2242,"answer":2243,"question":2244,"component":670},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":2246,"answer":2247,"question":2248,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":2250,"answer":2251,"question":2252,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":2254,"answer":2255,"question":2256,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":2259,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":2271,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":2272,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":2260,"component":39,"meta_info":2268,"block_image":2269,"cover_image":2270,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2261,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2266,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2267,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2262,"component":118,"meta_info":2263,"meta_title":7,"block_image":2264,"cover_image":2265,"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":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],{"type":725,"content":2274},[2275,2281,2293,2297,2302,2306,2324,2329,2341,2351,2356,2360,2364,2369,2373,2383,2388,2392,2396,2401,2405],{"type":772,"attrs":2276,"content":2278},{"level":2277},1,[2279],{"text":2280,"type":732},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":728,"content":2282},[2283,2285,2291],{"text":2284,"type":732},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":2286,"type":732,"marks":2287},"try something new",[2288],{"type":746,"attrs":2289},{"href":2290,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2292,"type":732},", boxing offers powerful benefits that reach far beyond fitness.",{"type":728,"content":2294},[2295],{"text":2296,"type":732},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":772,"attrs":2298,"content":2299},{"level":774},[2300],{"text":2301,"type":732},"How Boxing Reduces Stress",{"type":728,"content":2303},[2304],{"text":2305,"type":732},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":728,"content":2307},[2308,2314,2316,2322],{"text":2309,"type":732,"marks":2310},"A study in Frontiers in Psychology",[2311],{"type":746,"attrs":2312},{"href":2313,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":2315,"type":732}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":2317,"type":732,"marks":2318},"stepping up to the bag",[2319],{"type":746,"attrs":2320},{"href":2321,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":2323,"type":732},", and getting into the rhythm can help reset your mindset after a long day.",{"type":772,"attrs":2325,"content":2326},{"level":774},[2327],{"text":2328,"type":732},"Boosting Confidence And Self-Esteem",{"type":728,"content":2330},[2331,2333,2339],{"text":2332,"type":732},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":2334,"type":732,"marks":2335},"boxing journey",[2336],{"type":746,"attrs":2337},{"href":2338,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":2340,"type":732},".",{"type":728,"content":2342},[2343,2349],{"text":2344,"type":732,"marks":2345},"Research supports this",[2346],{"type":746,"attrs":2347},{"href":2348,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":2350,"type":732}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":772,"attrs":2352,"content":2353},{"level":774},[2354],{"text":2355,"type":732},"Enhancing Focus and Mental Clarity",{"type":728,"content":2357},[2358],{"text":2359,"type":732},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":728,"content":2361},[2362],{"text":2363,"type":732},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":772,"attrs":2365,"content":2366},{"level":774},[2367],{"text":2368,"type":732},"Building Resilience and Mental Toughness",{"type":728,"content":2370},[2371],{"text":2372,"type":732},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":728,"content":2374},[2375,2381],{"text":2376,"type":732,"marks":2377},"Research highlights",[2378],{"type":746,"attrs":2379},{"href":2380,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":2382,"type":732}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":772,"attrs":2384,"content":2385},{"level":774},[2386],{"text":2387,"type":732},"The Power of Community",{"type":728,"content":2389},[2390],{"text":2391,"type":732},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":728,"content":2393},[2394],{"text":2395,"type":732},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":772,"attrs":2397,"content":2398},{"level":774},[2399],{"text":2400,"type":732},"Become Stronger Than Yesterday",{"type":728,"content":2402},[2403],{"text":2404,"type":732},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":728,"content":2406},[2407,2409,2415],{"text":2408,"type":732},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":2410,"type":732,"marks":2411},"welcome you to FightCamp",[2412],{"type":746,"attrs":2413},{"href":2414,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":2416,"type":732}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2418,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2423,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2419,"component":118,"meta_info":2420,"meta_title":7,"block_image":2421,"cover_image":2422,"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},[],[],"2025-06-06 00:00",{"_uid":2427,"title":2257,"plugin":43,"description":2428},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":2430,"alt":2431,"name":7,"focus":7,"title":7,"source":7,"filename":2432,"copyright":7,"fieldtype":50,"meta_data":2433,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":2431,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":2443,"created_at":2444,"published_at":2445,"updated_at":2446,"id":2447,"uuid":2448,"content":2449,"slug":2712,"full_slug":2713,"sort_by_date":48,"position":2714,"tag_list":2715,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":2717,"first_published_at":2718,"release_id":48,"lang":60,"path":1145,"alternates":2719,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":2450,"faqs":2451,"title":2443,"topic":2468,"author":2483,"content":2484,"category":2693,"schedule":2701,"component":1127,"meta_info":2702,"cover_image":2706,"description":2710,"contributors":2711},"e830f475-d311-47a7-a580-bf4708fb885a",[2452,2456,2460,2464],{"_uid":2453,"answer":2454,"question":2455,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":2457,"answer":2458,"question":2459,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":2461,"answer":2462,"question":2463,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":2465,"answer":2466,"question":2467,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2469,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2481,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2482,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2470,"component":39,"meta_info":2478,"block_image":2479,"cover_image":2480,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2471,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2476,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2472,"component":118,"meta_info":2473,"meta_title":7,"block_image":2474,"cover_image":2475,"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":2485},[2486,2500,2510,2534,2539,2542,2547,2550,2555,2569,2573,2577,2581,2585,2589,2593,2598,2602,2610,2614,2618,2622,2626,2630,2634,2638,2646,2650,2654,2658,2662,2666,2671,2675,2680,2690],{"type":728,"content":2487},[2488,2490,2498],{"text":2489,"type":732},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":2491,"type":732,"marks":2492},"according to most experts",[2493,2497],{"type":746,"attrs":2494},{"href":2495,"uuid":48,"anchor":48,"custom":2496,"target":749,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":2061},{"text":2499,"type":732},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":728,"content":2501},[2502,2504,2508],{"text":2503,"type":732},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":2505,"type":732,"marks":2506},"“let food be thy medicine,” ",[2507],{"type":2036},{"text":2509,"type":732},"as well as believing that disease was not a punishment from the Gods. ",{"type":728,"content":2511},[2512,2514,2522,2524,2532],{"text":2513,"type":732},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2515,"type":732,"marks":2516},"coined the term wellness",[2517,2521],{"type":746,"attrs":2518},{"href":2519,"uuid":48,"anchor":48,"custom":2520,"target":749,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":2061},{"text":2523,"type":732},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":2525,"type":732,"marks":2526},"fitness and wellness",[2527,2531],{"type":746,"attrs":2528},{"href":2529,"uuid":48,"anchor":48,"custom":2530,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":2061},{"text":2533,"type":732}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":772,"attrs":2535,"content":2536},{"level":774},[2537],{"text":2538,"type":732},"What is Fitness?",{"type":728,"content":2540},[2541],{"text":2454,"type":732},{"type":772,"attrs":2543,"content":2544},{"level":774},[2545],{"text":2546,"type":732},"What is Wellness?",{"type":728,"content":2548},[2549],{"text":2458,"type":732},{"type":772,"attrs":2551,"content":2552},{"level":774},[2553],{"text":2554,"type":732},"How to Set Goals for Fitness and Wellness",{"type":728,"content":2556},[2557,2559,2567],{"text":2558,"type":732},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":2560,"type":732,"marks":2561},"S.M.A.R.T. goals",[2562,2566],{"type":746,"attrs":2563},{"href":2564,"uuid":48,"anchor":48,"custom":2565,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":2061},{"text":2568,"type":732},":",{"type":728,"content":2570},[2571],{"text":2572,"type":732},"S - Specific",{"type":728,"content":2574},[2575],{"text":2576,"type":732},"M - Measurable",{"type":728,"content":2578},[2579],{"text":2580,"type":732},"A - Achievable",{"type":728,"content":2582},[2583],{"text":2584,"type":732},"R - Relevant",{"type":728,"content":2586},[2587],{"text":2588,"type":732},"T - Timeframe ",{"type":728,"content":2590},[2591],{"text":2592,"type":732},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":772,"attrs":2594,"content":2595},{"level":912},[2596],{"text":2597,"type":732},"Fitness",{"type":728,"content":2599},[2600],{"text":2601,"type":732},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":805,"content":2603},[2604],{"type":808,"content":2605},[2606],{"type":728,"content":2607},[2608],{"text":2609,"type":732},"Example Goal: Weight loss",{"type":728,"content":2611},[2612],{"text":2613,"type":732},"S - 30 lbs.",{"type":728,"content":2615},[2616],{"text":2617,"type":732},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":728,"content":2619},[2620],{"text":2621,"type":732},"A - Doable through proper exercise and nutrition management",{"type":728,"content":2623},[2624],{"text":2625,"type":732},"R - Plan for setbacks (ex. Traveling for work)",{"type":728,"content":2627},[2628],{"text":2629,"type":732},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":772,"attrs":2631,"content":2632},{"level":912},[2633],{"text":339,"type":732},{"type":728,"content":2635},[2636],{"text":2637,"type":732},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":805,"content":2639},[2640],{"type":808,"content":2641},[2642],{"type":728,"content":2643},[2644],{"text":2645,"type":732},"Example Goal: Taking supplements every day (habit creation)",{"type":728,"content":2647},[2648],{"text":2649,"type":732},"S - Take fish oil in the morning, and melatonin in the evening",{"type":728,"content":2651},[2652],{"text":2653,"type":732},"M - Create a calendar chart to track progress - mark off successful days",{"type":728,"content":2655},[2656],{"text":2657,"type":732},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":728,"content":2659},[2660],{"text":2661,"type":732},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":728,"content":2663},[2664],{"text":2665,"type":732},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":772,"attrs":2667,"content":2668},{"level":774},[2669],{"text":2670,"type":732},"Progress Over Perfection",{"type":728,"content":2672},[2673],{"text":2674,"type":732},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":772,"attrs":2676,"content":2677},{"level":774},[2678],{"text":2679,"type":732},"Train For Your Fitness & Wellness",{"type":728,"content":2681},[2682,2683,2689],{"text":1428,"type":732},{"text":1044,"type":732,"marks":2684},[2685,2688],{"type":746,"attrs":2686},{"href":1433,"uuid":48,"anchor":48,"custom":2687,"target":749,"linktype":13},{},{"type":2061},{"text":2201,"type":732},{"type":728,"content":2691},[2692],{"text":1959,"type":732},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2694,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2695,"component":118,"meta_info":2696,"meta_title":7,"block_image":2697,"cover_image":2698,"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},[],[],"2023-01-10 00:00",{"_uid":2703,"title":2704,"plugin":43,"description":2705},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":2707,"alt":2708,"name":7,"focus":7,"title":2708,"filename":2709,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[1458,2716],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":2721,"created_at":2722,"published_at":2723,"updated_at":2724,"id":2725,"uuid":2726,"content":2727,"slug":2935,"full_slug":2936,"sort_by_date":48,"position":2937,"tag_list":2938,"is_startpage":9,"parent_id":1142,"meta_data":48,"group_id":2939,"first_published_at":2940,"release_id":48,"lang":60,"path":1145,"alternates":2941,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":2728,"faqs":2729,"title":2721,"topic":2738,"author":2753,"content":2754,"category":2918,"schedule":2926,"component":1127,"meta_info":2927,"cover_image":2931,"description":2930,"contributors":2934},"6218a961-b18f-4ab0-8901-a897312c5183",[2730,2734],{"_uid":2731,"answer":2732,"question":2733,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":2735,"answer":2736,"question":2737,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2739,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2751,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2740,"component":39,"meta_info":2748,"block_image":2749,"cover_image":2750,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2741,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2746,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2742,"component":118,"meta_info":2743,"meta_title":7,"block_image":2744,"cover_image":2745,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":725,"content":2755},[2756,2768,2773,2785,2789,2794,2798,2803,2814,2818,2823,2835,2840,2850,2854,2859,2863,2868,2878,2882,2891,2895,2900,2904,2909],{"type":728,"content":2757},[2758,2760,2766],{"text":2759,"type":732},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":2761,"type":732,"marks":2762},"Thanksgiving recipes",[2763],{"type":746,"attrs":2764},{"href":2765,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":2767,"type":732}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":772,"attrs":2769,"content":2770},{"level":912},[2771],{"text":2772,"type":732},"Make Plants the Center of Your Plate",{"type":760,"attrs":2774},{"id":2775,"body":2776},"ab478b06-2860-413f-8e11-7bcdb65169f4",[2777],{"url":2778,"_uid":2779,"image":2780,"component":770,"copyright_details":2784},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":2781,"alt":2782,"name":7,"focus":7,"title":2782,"filename":2783,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":728,"content":2786},[2787],{"text":2788,"type":732},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":772,"attrs":2790,"content":2791},{"level":912},[2792],{"text":2793,"type":732},"Swap Dairy for Dairy-free Alternatives",{"type":728,"content":2795},[2796],{"text":2797,"type":732},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":772,"attrs":2799,"content":2800},{"level":912},[2801],{"text":2802,"type":732},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":760,"attrs":2804},{"id":2775,"body":2805},[2806],{"url":2807,"_uid":2808,"image":2809,"component":770,"copyright_details":2813},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":2810,"alt":2811,"name":7,"focus":7,"title":2811,"filename":2812,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":728,"content":2815},[2816],{"text":2817,"type":732},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":772,"attrs":2819,"content":2820},{"level":912},[2821],{"text":2822,"type":732},"Swap Butter for Olive Oil ",{"type":728,"content":2824},[2825,2827,2833],{"text":2826,"type":732},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":2828,"type":732,"marks":2829},"healthy fats",[2830],{"type":746,"attrs":2831},{"href":2832,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2834,"type":732},"”) which promote heart health and lower inflammation. ",{"type":772,"attrs":2836,"content":2837},{"level":912},[2838],{"text":2839,"type":732},"Skip the Bread",{"type":760,"attrs":2841},{"id":2775,"body":2842},[2843],{"url":2844,"_uid":2845,"image":2846,"component":770,"copyright_details":2849},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":2847,"alt":2811,"name":7,"focus":7,"title":2811,"filename":2848,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":728,"content":2851},[2852],{"text":2853,"type":732},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":772,"attrs":2855,"content":2856},{"level":912},[2857],{"text":2858,"type":732},"Use the “Healthy Plate” Guide",{"type":728,"content":2860},[2861],{"text":2862,"type":732},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":772,"attrs":2864,"content":2865},{"level":912},[2866],{"text":2867,"type":732},"Try Sampling Desserts",{"type":760,"attrs":2869},{"id":2775,"body":2870},[2871],{"url":2872,"_uid":2873,"image":2874,"component":770,"copyright_details":2877},{"id":7,"url":7,"linktype":1220,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":2875,"alt":2811,"name":7,"focus":7,"title":2811,"filename":2876,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":728,"content":2879},[2880],{"text":2881,"type":732},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":772,"attrs":2883,"content":2884},{"level":912},[2885,2887],{"text":2886,"type":732},"Don’t Try to “Save Your Appetite”",{"text":2888,"type":732,"marks":2889}," ",[2890],{"type":816},{"type":728,"content":2892},[2893],{"text":2894,"type":732},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":772,"attrs":2896,"content":2897},{"level":774},[2898],{"text":2899,"type":732},"Putting Your Health First ",{"type":728,"content":2901},[2902],{"text":2903,"type":732},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":772,"attrs":2905,"content":2906},{"level":774},[2907],{"text":2908,"type":732},"Eat & Train Like a Fighter",{"type":728,"content":2910},[2911,2912,2916],{"text":1428,"type":732},{"text":1044,"type":732,"marks":2913},[2914],{"type":746,"attrs":2915},{"href":1433,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":2917,"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. 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":2919,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2924,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2925,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2920,"component":118,"meta_info":2921,"meta_title":7,"block_image":2922,"cover_image":2923,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":2928,"title":2929,"plugin":43,"description":2930},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":2932,"alt":2811,"name":7,"focus":7,"title":2811,"filename":2933,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[1458],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":1127,"created_at":2943,"published_at":2944,"updated_at":2945,"id":2946,"uuid":2947,"content":2948,"slug":1127,"full_slug":2969,"sort_by_date":48,"position":446,"tag_list":2970,"is_startpage":9,"parent_id":2971,"meta_data":48,"group_id":2972,"first_published_at":2973,"release_id":48,"lang":60,"path":7,"alternates":2974,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2949,"component":2950,"meta_info":2951,"custom_content_list":2953},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2952,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2954,2959,2964],{"_uid":2955,"label":2956,"value":2957,"dev_id":2958,"component":732},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2960,"label":2961,"value":2962,"dev_id":2963,"component":732},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2965,"label":2966,"value":2967,"dev_id":2968,"component":732},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353512324]