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Keep it simple\n2. Make sleep a priority\n3. Drink water\n4. Surround yourself with the right people\n5. Determine your \"why\"","What are 5 tips to get healthy in 2022?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"965a21d7-aa8f-440d-ab11-909f8ec26439","Too often, people trying to make changes bite off more than they can chew. They change their diet, quit drinking alcohol, and start a new fitness routine, all in one swoop. Too many changes are hard to maintain, especially all at once. Frustration sets in and all new habits get thrown out the window. Lasting change happens slowly. Focus on making one change at a time. Then, once you feel comfortable with it, layer on the next.","1. Keep It Simple",{"_uid":676,"answer":677,"question":678,"component":670},"e1444d8f-5216-451a-be05-a837d4298db0","Fighters take sleep and recovery very seriously. Lack of sleep leads to a foggy mind, bad choices, and a lack of energy. You can’t run a 5K if you are too tired to wake up and train. SLEEP!","2. Make Sleep a Priority",{"_uid":680,"answer":681,"question":682,"component":670},"72bfc974-080f-4dd1-90be-6e17e569d397","Like sleep, fighters and other athletes prioritize hydration. A hydrated body sleeps better, trains harder, and thinks faster. Taking in water also helps the body recover more efficiently by flushing out toxins. And, yes, drinking more water can help you shed weight.","3. Drink Water",{"_uid":684,"answer":685,"question":686,"component":670},"afd5d09f-9cf2-4734-956e-d99d58c31b5a","Being around negative people can drain your energy and motivation. Spend your time with people who support your growth mindset, desire to be better, and celebrate your successes.","4. Surround Yourself With the Right People",{"_uid":688,"answer":689,"question":690,"component":670},"6396fb0f-38ab-4034-925e-6f6faf9f1147","It’s not enough to decide that you want to be healthier in 2022. There’s no motivation there. However, if you can tie a “why” to your goal, you have greater odds of achieving it. Some great reasons people want to get healthy are living pain-free, playing sports with their kids, climbing a mountain in Europe, or living to be 101. If you can come up with a clear reason why you want to get healthy this year and remind yourself of it daily, I promise that you’ll have tremendous success.","5. Determine Your “Why”",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":692,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":694,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":113,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":731,"content":732},"doc",[733,749,756,760,767,780,792,796,808,812,824,829,839,851,855,867,872,884,896],{"type":734,"content":735},"paragraph",[736,739,747],{"text":737,"type":738},"As a boxing coach and fitness professional, this is the time of year when I get a lot of questions about how to “get healthy” in the new year. People assume that I will hand them a detailed fitness and nutrition program, but proper health is more than just skin deep. The ","text",{"text":740,"type":738,"marks":741},"New Year",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/","_blank",{"text":748,"type":738}," is not the only opportunity to “get healthy.” You can start any time of the year!",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754],{"text":755,"type":738},"Flo Master’s Top 5 Tips To Get Healthy",{"type":734,"content":757},[758],{"text":759,"type":738},"Here are my top five (5) tips for getting healthy in 2022 or any time of the year:",{"type":750,"attrs":761,"content":763},{"level":762},3,[764,765],{"text":674,"type":738},{"type":766},"hard_break",{"type":768,"attrs":769},"blok",{"id":770,"body":771},"88faed09-8750-4c5c-b937-02732b3e50dd",[772],{"_uid":773,"image":774,"component":778,"copyright_details":779},"i-1c948e69-d1be-4ef0-a6fd-483171dea0cc",{"id":775,"alt":776,"name":7,"focus":48,"title":776,"filename":777,"copyright":7,"fieldtype":50},3583837,"Flo Master's Tip For Keeping It Simple","https://a.storyblok.com/f/115220/1100x1100/81d835a412/flos_getting_healthy_tips.png","content_image",[],{"type":734,"content":781},[782,784,790],{"text":783,"type":738},"Too often, people trying to make changes bite off more than they can chew. They change their diet, quit drinking alcohol, and ",{"text":785,"type":738,"marks":786},"start a new fitness routine",[787],{"type":743,"attrs":788},{"href":789,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/jcHehyvWYZ4",{"text":791,"type":738},", all in one swoop. Too many changes are hard to maintain, especially all at once. Frustration sets in and all new habits get thrown out the window. Lasting change happens slowly. Focus on making one change at a time. Then, once you feel comfortable with it, layer on the next.",{"type":750,"attrs":793,"content":794},{"level":762},[795],{"text":678,"type":738},{"type":734,"content":797},[798,800,806],{"text":799,"type":738},"Fighters take sleep and ",{"text":801,"type":738,"marks":802},"recovery",[803],{"type":743,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers/",{"text":807,"type":738}," very seriously. Lack of sleep leads to a foggy mind, bad choices, and a lack of energy. You can’t run a 5K if you are too tired to wake up and train. SLEEP!",{"type":750,"attrs":809,"content":810},{"level":762},[811],{"text":682,"type":738},{"type":734,"content":813},[814,816,822],{"text":815,"type":738},"Like sleep, ",{"text":817,"type":738,"marks":818},"fighters",[819],{"type":743,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips/",{"text":823,"type":738}," and other athletes prioritize hydration. A hydrated body sleeps better, trains harder, and thinks faster. Taking in water also helps the body recover more efficiently by flushing out toxins. And, yes, drinking more water can help you shed weight.",{"type":750,"attrs":825,"content":826},{"level":762},[827,828],{"text":686,"type":738},{"type":766},{"type":768,"attrs":830},{"id":770,"body":831},[832],{"_uid":833,"image":834,"component":778,"copyright_details":838},"i-6013cc1a-099a-4293-8ef6-0977bcfbf8cc",{"id":835,"alt":836,"name":7,"focus":48,"title":836,"filename":837,"copyright":7,"fieldtype":50},3583839,"Flo Master's Tip For Surrounding Yourself With The Right People","https://a.storyblok.com/f/115220/1100x1100/bacc91b029/flos_tips_for_getting_healthy.png",[],{"type":734,"content":840},[841,843,849],{"text":842,"type":738},"Being around negative people can drain your energy and motivation. Spend your time with people who support your growth ",{"text":844,"type":738,"marks":845},"mindset",[846],{"type":743,"attrs":847},{"href":848,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fightcamp-trainer-s-secrets-to-happiness/",{"text":850,"type":738},", desire to be better, and celebrate your successes.",{"type":750,"attrs":852,"content":853},{"level":762},[854],{"text":690,"type":738},{"type":734,"content":856},[857,859,865],{"text":858,"type":738},"It’s not enough to decide that you want to be healthier in 2022. There’s no motivation there. However, if you can tie a “why” to your ",{"text":860,"type":738,"marks":861},"goal",[862],{"type":743,"attrs":863},{"href":864,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/keep-your-2022-new-years-resolutions-fightcamp-guide/",{"text":866,"type":738},", you have greater odds of achieving it. Some great reasons people want to get healthy are living pain-free, playing sports with their kids, climbing a mountain in Europe, or living to be 101. If you can come up with a clear reason why you want to get healthy this year and remind yourself of it daily, I promise that you’ll have tremendous success.",{"type":750,"attrs":868,"content":869},{"level":752},[870],{"text":871,"type":738},"Take Action",{"type":734,"content":873},[874,876,882],{"text":875,"type":738},"How about you? Are you surprised that I don’t recommend doing 150 ",{"text":877,"type":738,"marks":878},"sit-ups",[879],{"type":743,"attrs":880},{"href":881,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/OzZsa-6MeiE",{"text":883,"type":738}," every day? Getting healthy is not only what you see on the outside, but how you feel on the inside. Take some time to think about my five tips, write down a plan that works for you, and take action.",{"type":734,"content":885},[886,888,894],{"text":887,"type":738},"I forgot the most important tip! You don’t have to worry if January 1st has already passed. You can start getting healthy any day of the year. I want to know if you take action on any or all of these tips. Join the conversation on FightCamp’s ",{"text":889,"type":738,"marks":890},"Facebook Community",[891],{"type":743,"attrs":892},{"href":893,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":895,"type":738}," and let me know.",{"type":734,"content":897},[898,900,906,908,914,916,922],{"text":899,"type":738},"Check out the FightCamp ",{"text":901,"type":738,"marks":902},"app",[903],{"type":743,"attrs":904},{"href":905,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":907,"type":738}," and ",{"text":909,"type":738,"marks":910},"blog",[911],{"type":743,"attrs":912},{"href":913,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/",{"text":915,"type":738}," to help you ",{"text":917,"type":738,"marks":918},"start your fitness journey",[919],{"type":743,"attrs":920},{"href":921,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":923,"type":738}," with workouts, step-by-step guides, and tips for nutrition and wellness.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":925,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":930,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":931,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":926,"component":118,"meta_info":927,"meta_title":7,"block_image":928,"cover_image":929,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-01-03 00:00","article",{"_uid":935,"title":657,"plugin":43,"description":936},"2ac49ff6-53f2-4ddc-9d68-0e545934a2af","Any day is a chance to make a change and get healthy! FightCamp Trainer Flo Master shares his top 5 tips for starting your 2022 right.",{"id":938,"alt":657,"name":7,"focus":48,"title":657,"filename":939,"copyright":7,"fieldtype":50},3583825,"https://a.storyblok.com/f/115220/2400x990/78a6aed203/flo-masters-top-5-tips-to-get-healthy-in-2022.png","flo-masters-top-5-tips-to-get-healthy-in-2022","blogs/flo-masters-top-5-tips-to-get-healthy-in-2022",-3160,[944],"featured",60887917,"08c5957c-4aeb-47ed-8c83-e87a1709699d","2022-01-03T02:15:00.000Z","wellness/{{story.slug}}",[],["Reactive",951],[952,1186,1420,1705,1961,2481],{"name":953,"created_at":954,"published_at":955,"updated_at":956,"id":957,"uuid":958,"content":959,"slug":1179,"full_slug":1180,"sort_by_date":48,"position":1181,"tag_list":1182,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":1183,"first_published_at":1184,"release_id":48,"lang":60,"path":948,"alternates":1185,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":960,"faqs":961,"title":953,"topic":970,"author":985,"content":986,"category":1160,"schedule":1168,"component":933,"meta_info":1169,"cover_image":1173,"description":1177,"contributors":1178},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[962,966],{"_uid":963,"answer":964,"question":965,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":967,"answer":968,"question":969,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":971,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":983,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":984,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":972,"component":39,"meta_info":980,"block_image":981,"cover_image":982,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":973,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":978,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":979,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":974,"component":118,"meta_info":975,"meta_title":7,"block_image":976,"cover_image":977,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":731,"content":987},[988,993,1004,1017,1027,1032,1042,1047,1072,1077,1081,1086,1090,1095,1099,1104,1108,1113,1123,1156],{"type":750,"attrs":989,"content":990},{"level":752},[991],{"text":992,"type":738},"Are You Ready to Make the Most of the New Year?  ",{"type":734,"content":994},[995,997,1002],{"text":996,"type":738},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":998,"type":738,"marks":999},"path",[1000],{"type":1001},"italic",{"text":1003,"type":738},", which is a way to stay organized as you achieve your goals. ",{"type":768,"attrs":1005},{"id":1006,"body":1007},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1008],{"url":1009,"_uid":1011,"image":1012,"component":778,"copyright_details":1016},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1013,"alt":1014,"name":7,"focus":7,"title":1014,"filename":1015,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":734,"content":1018},[1019,1021,1025],{"text":1020,"type":738},"A popular and effective way to create a ",{"text":1022,"type":738,"marks":1023},"path ",[1024],{"type":1001},{"text":1026,"type":738},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":750,"attrs":1028,"content":1029},{"level":752},[1030],{"text":1031,"type":738},"How to Make S.M.A.R.T. Goals for the New Year",{"type":768,"attrs":1033},{"id":1006,"body":1034},[1035],{"url":1036,"_uid":1037,"image":1038,"component":778,"copyright_details":1041},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1039,"alt":1014,"name":7,"focus":7,"title":1014,"filename":1040,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":750,"attrs":1043,"content":1044},{"level":762},[1045],{"text":1046,"type":738},"1. Make Your Goals Specific",{"type":734,"content":1048},[1049,1051,1060,1062,1070],{"text":1050,"type":738},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1052,"type":738,"marks":1053},"30 minutes per day",[1054,1058],{"type":743,"attrs":1055},{"href":1056,"uuid":48,"anchor":48,"custom":1057,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1059},"underline",{"text":1061,"type":738}," and following a ",{"text":1063,"type":738,"marks":1064},"healthy meal plan",[1065,1069],{"type":743,"attrs":1066},{"href":1067,"uuid":48,"anchor":48,"custom":1068,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1059},{"text":1071,"type":738},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":750,"attrs":1073,"content":1074},{"level":762},[1075],{"text":1076,"type":738},"2. Make Your Goals Measurable ",{"type":734,"content":1078},[1079],{"text":1080,"type":738},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":750,"attrs":1082,"content":1083},{"level":762},[1084],{"text":1085,"type":738},"3. Make Your Goals Attainable",{"type":734,"content":1087},[1088],{"text":1089,"type":738},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":750,"attrs":1091,"content":1092},{"level":762},[1093],{"text":1094,"type":738},"4. Make Your Goals Relevant",{"type":734,"content":1096},[1097],{"text":1098,"type":738},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":750,"attrs":1100,"content":1101},{"level":762},[1102],{"text":1103,"type":738},"5. Make Your Goals Time-Bound",{"type":734,"content":1105},[1106],{"text":1107,"type":738},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":750,"attrs":1109,"content":1110},{"level":752},[1111],{"text":1112,"type":738},"Train S.M.A.R.T. Like a Fighter",{"type":768,"attrs":1114},{"id":1006,"body":1115},[1116],{"url":1117,"_uid":1118,"image":1119,"component":778,"copyright_details":1122},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1120,"alt":1014,"name":7,"focus":7,"title":1014,"filename":1121,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":734,"content":1124},[1125,1127,1135,1136,1144,1146,1154],{"text":1126,"type":738},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1128,"type":738,"marks":1129},"Facebook",[1130,1134],{"type":743,"attrs":1131},{"href":1132,"uuid":48,"anchor":48,"custom":1133,"target":746,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1059},{"text":907,"type":738},{"text":1137,"type":738,"marks":1138},"Instagram",[1139,1143],{"type":743,"attrs":1140},{"href":1141,"uuid":48,"anchor":48,"custom":1142,"target":746,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1059},{"text":1145,"type":738},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1147,"type":738,"marks":1148},"FightCamp",[1149,1153],{"type":743,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"custom":1152,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1059},{"text":1155,"type":738}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":734,"content":1157},[1158],{"text":1159,"type":738},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1161,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1166,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1167,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1162,"component":118,"meta_info":1163,"meta_title":7,"block_image":1164,"cover_image":1165,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1170,"title":1171,"plugin":43,"description":1172},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1174,"alt":1175,"name":7,"focus":7,"title":1175,"filename":1176,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[944],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1187,"created_at":1188,"published_at":1189,"updated_at":1190,"id":1191,"uuid":1192,"content":1193,"slug":1413,"full_slug":1414,"sort_by_date":48,"position":1415,"tag_list":1416,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":1417,"first_published_at":1418,"release_id":48,"lang":60,"path":948,"alternates":1419,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":1194,"faqs":1195,"title":1187,"topic":1228,"author":1243,"content":1244,"category":1394,"schedule":1402,"component":933,"meta_info":1403,"cover_image":1407,"description":1411,"contributors":1412},"cb154773-a461-4e7f-8fa3-509a355410cd",[1196,1200,1204,1208,1212,1216,1220,1224],{"_uid":1197,"answer":1198,"question":1199,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":1201,"answer":1202,"question":1203,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":1205,"answer":1206,"question":1207,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":1209,"answer":1210,"question":1211,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":1213,"answer":1214,"question":1215,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":1217,"answer":1218,"question":1219,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":1221,"answer":1222,"question":1223,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":1225,"answer":1226,"question":1227,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1229,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1241,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1242,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1230,"component":39,"meta_info":1238,"block_image":1239,"cover_image":1240,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1231,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1236,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1232,"component":118,"meta_info":1233,"meta_title":7,"block_image":1234,"cover_image":1235,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":731,"content":1245},[1246,1250,1264,1268,1282,1287,1321,1325,1328,1332,1335,1339,1342,1346,1350,1354,1357,1361,1364,1369,1373,1378,1390],{"type":734,"content":1247},[1248],{"text":1249,"type":738},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":768,"attrs":1251},{"id":1252,"body":1253},"33364d76-077d-411d-996c-9da95986ad05",[1254],{"_uid":1255,"link":1256,"image":1258,"title":1262,"component":1263},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1257,"target":746,"linktype":13,"fieldtype":14,"cached_url":1257},"https://youtu.be/lOA9rPKcLSI",{"id":1259,"alt":1260,"name":7,"focus":7,"title":1260,"filename":1261,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":750,"attrs":1265,"content":1266},{"level":752},[1267],{"text":1199,"type":738},{"type":734,"content":1269},[1270,1272,1280],{"text":1271,"type":738},"A ",{"text":1273,"type":738,"marks":1274},"traditional Chinese medicine",[1275,1279],{"type":743,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"custom":1278,"target":746,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1059},{"text":1281,"type":738},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":750,"attrs":1283,"content":1284},{"level":762},[1285],{"text":1286,"type":738},"Benefits of Muscle Scraping",{"type":1288,"content":1289},"bullet_list",[1290,1297,1303,1309,1315],{"type":1291,"content":1292},"list_item",[1293],{"type":734,"content":1294},[1295],{"text":1296,"type":738},"Improves blood circulation",{"type":1291,"content":1298},[1299],{"type":734,"content":1300},[1301],{"text":1302,"type":738},"Increases range of motion in the muscle",{"type":1291,"content":1304},[1305],{"type":734,"content":1306},[1307],{"text":1308,"type":738},"Relieves muscle pain or stiffness",{"type":1291,"content":1310},[1311],{"type":734,"content":1312},[1313],{"text":1314,"type":738},"Promotes metabolic cell repair",{"type":1291,"content":1316},[1317],{"type":734,"content":1318},[1319],{"text":1320,"type":738},"Stimulates muscle healing and recovery",{"type":750,"attrs":1322,"content":1323},{"level":752},[1324],{"text":1207,"type":738},{"type":734,"content":1326},[1327],{"text":1206,"type":738},{"type":750,"attrs":1329,"content":1330},{"level":752},[1331],{"text":1211,"type":738},{"type":734,"content":1333},[1334],{"text":1210,"type":738},{"type":750,"attrs":1336,"content":1337},{"level":752},[1338],{"text":1215,"type":738},{"type":734,"content":1340},[1341],{"text":1214,"type":738},{"type":750,"attrs":1343,"content":1344},{"level":752},[1345],{"text":1219,"type":738},{"type":734,"content":1347},[1348],{"text":1349,"type":738},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":750,"attrs":1351,"content":1352},{"level":752},[1353],{"text":1223,"type":738},{"type":734,"content":1355},[1356],{"text":1222,"type":738},{"type":750,"attrs":1358,"content":1359},{"level":752},[1360],{"text":1227,"type":738},{"type":734,"content":1362},[1363],{"text":1226,"type":738},{"type":750,"attrs":1365,"content":1366},{"level":752},[1367],{"text":1368,"type":738},"Muscle Scraping - Smash or Pass?",{"type":734,"content":1370},[1371],{"text":1372,"type":738},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":750,"attrs":1374,"content":1375},{"level":752},[1376],{"text":1377,"type":738},"Train and Recover Like a Fighter",{"type":734,"content":1379},[1380,1382,1388],{"text":1381,"type":738},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1147,"type":738,"marks":1383},[1384,1387],{"type":743,"attrs":1385},{"href":1151,"uuid":48,"anchor":48,"custom":1386,"target":746,"linktype":13},{},{"type":1059},{"text":1389,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":1391},[1392],{"text":1393,"type":738},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1395,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1400,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1401,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1396,"component":118,"meta_info":1397,"meta_title":7,"block_image":1398,"cover_image":1399,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":1404,"title":1405,"plugin":43,"description":1406},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":1408,"alt":1409,"name":7,"focus":7,"title":1409,"filename":1410,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[944],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1421,"created_at":1422,"published_at":1423,"updated_at":1424,"id":1425,"uuid":1426,"content":1427,"slug":1699,"full_slug":1700,"sort_by_date":48,"position":1701,"tag_list":1702,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":1703,"first_published_at":1423,"release_id":48,"lang":60,"path":948,"alternates":1704,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":1428,"faqs":1429,"title":1421,"topic":1458,"author":1473,"content":1474,"category":1682,"schedule":1690,"component":933,"meta_info":1691,"cover_image":1694,"description":1693,"contributors":1698},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1430,1434,1438,1442,1446,1450,1454],{"_uid":1431,"answer":1432,"question":1433,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":1435,"answer":1436,"question":1437,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":1439,"answer":1440,"question":1441,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":1443,"answer":1444,"question":1445,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":1447,"answer":1448,"question":1449,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":1451,"answer":1452,"question":1453,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":1455,"answer":1456,"question":1457,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1459,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1471,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1460,"component":39,"meta_info":1468,"block_image":1469,"cover_image":1470,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1461,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1466,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1467,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1462,"component":118,"meta_info":1463,"meta_title":7,"block_image":1464,"cover_image":1465,"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":731,"content":1475},[1476,1496,1500,1506,1518,1522,1527,1539,1544,1548,1568,1580,1584,1596,1601,1605,1617,1621,1633,1638,1649,1652,1657,1668,1673],{"type":734,"content":1477},[1478,1480,1486,1488,1494],{"text":1479,"type":738},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1481,"type":738,"marks":1482},"overall mental health",[1483],{"type":743,"attrs":1484},{"href":1485,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1487,"type":738},". Then, there are the physical benefits, from ",{"text":1489,"type":738,"marks":1490},"boosting endurance",[1491],{"type":743,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1495,"type":738}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":734,"content":1497},[1498],{"text":1499,"type":738},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":750,"attrs":1501,"content":1502},{"level":752},[1503,1505],{"text":1504,"type":738},"Ways Exercise Can Help You Maximize Sleep",{"type":766},{"type":768,"attrs":1507},{"id":1508,"body":1509},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1510],{"url":1511,"_uid":1512,"image":1513,"component":778,"copyright_details":1517},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":1514,"alt":1515,"name":7,"focus":48,"title":1515,"filename":1516,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":734,"content":1519},[1520],{"text":1521,"type":738},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":750,"attrs":1523,"content":1524},{"level":762},[1525],{"text":1526,"type":738},"1. Decreases Sleep Onset",{"type":734,"content":1528},[1529,1531,1537],{"text":1530,"type":738},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":1532,"type":738,"marks":1533},"Sleep onset",[1534],{"type":743,"attrs":1535},{"href":1536,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1538,"type":738},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":750,"attrs":1540,"content":1541},{"level":762},[1542],{"text":1543,"type":738},"2. Enhances Restorative and REM Sleep",{"type":734,"content":1545},[1546],{"text":1547,"type":738},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":1288,"content":1549},[1550,1556,1562],{"type":1291,"content":1551},[1552],{"type":734,"content":1553},[1554],{"text":1555,"type":738},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":1291,"content":1557},[1558],{"type":734,"content":1559},[1560],{"text":1561,"type":738},"Stage 2 - You are in a light sleep mode",{"type":1291,"content":1563},[1564],{"type":734,"content":1565},[1566],{"text":1567,"type":738},"Stage 3 - You are in a deep sleep mode",{"type":734,"content":1569},[1570,1572,1578],{"text":1571,"type":738},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1573,"type":738,"marks":1574},"REM sleep",[1575],{"type":743,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1579,"type":738}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":734,"content":1581},[1582],{"text":1583,"type":738},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":734,"content":1585},[1586,1588,1594],{"text":1587,"type":738},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1589,"type":738,"marks":1590},"study",[1591],{"type":743,"attrs":1592},{"href":1593,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1595,"type":738}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":750,"attrs":1597,"content":1598},{"level":762},[1599],{"text":1600,"type":738},"3. Improves Sleep Quality",{"type":734,"content":1602},[1603],{"text":1604,"type":738},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":734,"content":1606},[1607,1609,1615],{"text":1608,"type":738},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":1610,"type":738,"marks":1611},"analysis",[1612],{"type":743,"attrs":1613},{"href":1614,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1616,"type":738}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":734,"content":1618},[1619],{"text":1620,"type":738},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":734,"content":1622},[1623,1625,1631],{"text":1624,"type":738},"Numerous ",{"text":1626,"type":738,"marks":1627},"studies",[1628],{"type":743,"attrs":1629},{"href":1630,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1632,"type":738}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":750,"attrs":1634,"content":1635},{"level":752},[1636],{"text":1637,"type":738},"Better Sleep for Better Performance",{"type":768,"attrs":1639},{"id":1508,"body":1640},[1641],{"url":1642,"_uid":1643,"image":1644,"component":778,"copyright_details":1648},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1645,"alt":1646,"name":7,"focus":48,"title":1646,"filename":1647,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":734,"content":1650},[1651],{"text":1456,"type":738},{"type":750,"attrs":1653,"content":1654},{"level":752},[1655],{"text":1656,"type":738},"Sleeping for Success",{"type":734,"content":1658},[1659,1661,1666],{"text":1660,"type":738},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":801,"type":738,"marks":1662},[1663],{"type":743,"attrs":1664},{"href":1665,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1667,"type":738}," means better training performance.",{"type":750,"attrs":1669,"content":1670},{"level":752},[1671],{"text":1672,"type":738},"Train Like a Fighter",{"type":734,"content":1674},[1675,1676,1680],{"text":1381,"type":738},{"text":1147,"type":738,"marks":1677},[1678],{"type":743,"attrs":1679},{"href":1151,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":1681,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1683,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1688,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1684,"component":118,"meta_info":1685,"meta_title":7,"block_image":1686,"cover_image":1687,"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},[],[],"2022-10-18 00:00",{"_uid":1692,"title":1421,"plugin":43,"description":1693},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":1695,"alt":1696,"name":7,"focus":48,"title":1696,"filename":1697,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[944],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1706,"created_at":1707,"published_at":1708,"updated_at":1709,"id":1710,"uuid":1711,"content":1712,"slug":1955,"full_slug":1956,"sort_by_date":48,"position":1957,"tag_list":1958,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":1959,"first_published_at":1708,"release_id":48,"lang":60,"path":948,"alternates":1960,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":1713,"faqs":1714,"title":1706,"topic":1739,"author":1754,"content":1755,"category":1936,"schedule":1944,"component":933,"meta_info":1945,"cover_image":1949,"description":1953,"contributors":1954},"15047e90-1cb3-49d0-a81f-1e2be9236592",[1715,1719,1723,1727,1731,1735],{"_uid":1716,"answer":1717,"question":1718,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":1720,"answer":1721,"question":1722,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":1724,"answer":1725,"question":1726,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":1728,"answer":1729,"question":1730,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":1732,"answer":1733,"question":1734,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":1736,"answer":1737,"question":1738,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1740,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1752,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1741,"component":39,"meta_info":1749,"block_image":1750,"cover_image":1751,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1742,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1743,"component":118,"meta_info":1744,"meta_title":7,"block_image":1745,"cover_image":1746,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":731,"content":1756},[1757,1761,1765,1769,1777,1781,1785,1789,1825,1829,1832,1836,1840,1886,1890,1904,1914,1918,1922,1933],{"type":734,"content":1758},[1759],{"text":1760,"type":738},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":734,"content":1762},[1763],{"text":1764,"type":738},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":750,"attrs":1766,"content":1767},{"level":752},[1768],{"text":1718,"type":738},{"type":734,"content":1770},[1771,1773],{"text":1772,"type":738},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":1774,"type":738,"marks":1775},"Yikes.",[1776],{"type":1001},{"type":734,"content":1778},[1779],{"text":1780,"type":738},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":750,"attrs":1782,"content":1783},{"level":752},[1784],{"text":1722,"type":738},{"type":734,"content":1786},[1787],{"text":1788,"type":738},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1790,"attrs":1791,"content":1794},"ordered_list",{"order":1792},{"order":1793},1,[1795,1801,1807,1813,1819],{"type":1291,"content":1796},[1797],{"type":734,"content":1798},[1799],{"text":1800,"type":738},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":1291,"content":1802},[1803],{"type":734,"content":1804},[1805],{"text":1806,"type":738},"Use devices at eye level to prevent bad posture habits.",{"type":1291,"content":1808},[1809],{"type":734,"content":1810},[1811],{"text":1812,"type":738},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":1291,"content":1814},[1815],{"type":734,"content":1816},[1817],{"text":1818,"type":738},"Do neck and shoulder stretches regularly.",{"type":1291,"content":1820},[1821],{"type":734,"content":1822},[1823],{"text":1824,"type":738},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":750,"attrs":1826,"content":1827},{"level":752},[1828],{"text":1726,"type":738},{"type":734,"content":1830},[1831],{"text":1725,"type":738},{"type":750,"attrs":1833,"content":1834},{"level":752},[1835],{"text":1730,"type":738},{"type":734,"content":1837},[1838],{"text":1839,"type":738},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1790,"attrs":1841,"content":1843},{"order":1842},{"order":1793},[1844,1850,1856,1862,1868,1874,1880],{"type":1291,"content":1845},[1846],{"type":734,"content":1847},[1848],{"text":1849,"type":738},"Neck Rolls (both directions)",{"type":1291,"content":1851},[1852],{"type":734,"content":1853},[1854],{"text":1855,"type":738},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":1291,"content":1857},[1858],{"type":734,"content":1859},[1860],{"text":1861,"type":738},"Chin Tucks",{"type":1291,"content":1863},[1864],{"type":734,"content":1865},[1866],{"text":1867,"type":738},"Arm Circles",{"type":1291,"content":1869},[1870],{"type":734,"content":1871},[1872],{"text":1873,"type":738},"Rows",{"type":1291,"content":1875},[1876],{"type":734,"content":1877},[1878],{"text":1879,"type":738},"Chest Openers ",{"type":1291,"content":1881},[1882],{"type":734,"content":1883},[1884],{"text":1885,"type":738},"Shoulder Squeezes",{"type":750,"attrs":1887,"content":1888},{"level":752},[1889],{"text":1734,"type":738},{"type":734,"content":1891},[1892,1894,1902],{"text":1893,"type":738},"With movements and stretches to promote proper ",{"text":1895,"type":738,"marks":1896},"posture",[1897,1901],{"type":743,"attrs":1898},{"href":1899,"uuid":48,"anchor":48,"custom":1900,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1059},{"text":1903,"type":738},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":750,"attrs":1905,"content":1906},{"level":752},[1907,1909],{"text":1908,"type":738},"How Can Boxing Help Alleviate Tech Neck?",{"text":1910,"type":738,"marks":1911}," ",[1912],{"type":1913},"bold",{"type":734,"content":1915},[1916],{"text":1917,"type":738},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":750,"attrs":1919,"content":1920},{"level":752},[1921],{"text":1672,"type":738},{"type":734,"content":1923},[1924,1926,1932],{"text":1925,"type":738},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1147,"type":738,"marks":1927},[1928,1931],{"type":743,"attrs":1929},{"href":1151,"uuid":48,"anchor":48,"custom":1930,"target":746,"linktype":13},{},{"type":1059},{"text":1389,"type":738},{"type":734,"content":1934},[1935],{"text":1393,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1937,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1942,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1938,"component":118,"meta_info":1939,"meta_title":7,"block_image":1940,"cover_image":1941,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1946,"title":1947,"plugin":43,"description":1948},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":1950,"alt":1951,"name":7,"focus":7,"title":1951,"filename":1952,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[944],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":1962,"created_at":1963,"published_at":1964,"updated_at":1965,"id":1966,"uuid":1967,"content":1968,"slug":2474,"full_slug":2475,"sort_by_date":48,"position":2476,"tag_list":2477,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":2478,"first_published_at":2479,"release_id":48,"lang":60,"path":948,"alternates":2480,"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":1969,"faqs":1970,"title":1962,"topic":2023,"author":2038,"content":2039,"category":2457,"schedule":2465,"component":933,"meta_info":2466,"cover_image":2470,"description":2469,"contributors":2473},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[1971,1975,1979,1983,1987,1991,1995,1999,2003,2007,2011,2015,2019],{"_uid":1972,"answer":1973,"question":1974,"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":1976,"answer":1977,"question":1978,"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":1980,"answer":1981,"question":1982,"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":1984,"answer":1985,"question":1986,"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":1988,"answer":1989,"question":1990,"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":1992,"answer":1993,"question":1994,"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":1996,"answer":1997,"question":1998,"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":2000,"answer":2001,"question":2002,"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":2004,"answer":2005,"question":2006,"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":2008,"answer":2009,"question":2010,"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":2012,"answer":2013,"question":2014,"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":2016,"answer":2017,"question":2018,"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":2020,"answer":2021,"question":2022,"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":2024,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2036,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2037,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2025,"component":39,"meta_info":2033,"block_image":2034,"cover_image":2035,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2026,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2031,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2027,"component":118,"meta_info":2028,"meta_title":7,"block_image":2029,"cover_image":2030,"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":731,"content":2040},[2041,2062,2066,2078,2083,2088,2099,2102,2108,2122,2128,2160,2165,2176,2179,2184,2197,2202,2234,2239,2250,2254,2260,2274,2279,2311,2316,2327,2330,2335,2359,2364,2408,2413,2417,2438,2442,2453],{"type":734,"content":2042},[2043,2045,2052,2054,2060],{"text":2044,"type":738},"FightCamp Trainer and Muay Thai Champion, ",{"text":2046,"type":738,"marks":2047},"Jessica Evans",[2048],{"type":743,"attrs":2049},{"href":2050,"uuid":48,"anchor":48,"custom":2051,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":2053,"type":738}," is notorious for highlighting her “Day In The Life” on ",{"text":1137,"type":738,"marks":2055},[2056],{"type":743,"attrs":2057},{"href":2058,"uuid":48,"anchor":48,"custom":2059,"target":746,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":2061,"type":738},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":734,"content":2063},[2064],{"text":2065,"type":738},"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":768,"attrs":2067},{"id":2068,"body":2069},"644fad9a-2dd8-4101-a155-c005221bff64",[2070],{"_uid":2071,"link":2072,"image":2074,"title":2076,"component":1263},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":2073,"linktype":13,"fieldtype":14,"cached_url":2073},"https://youtu.be/URAkA-S1HdQ",{"id":2075,"alt":2076,"name":7,"focus":48,"title":2076,"filename":2077,"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",{"type":750,"attrs":2079,"content":2080},{"level":752},[2081],{"text":2082,"type":738},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":750,"attrs":2084,"content":2085},{"level":762},[2086],{"text":2087,"type":738},"1. Space Buns",{"type":768,"attrs":2089},{"id":2068,"body":2090},[2091],{"url":2092,"_uid":2093,"image":2094,"component":778,"copyright_details":2098},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":2095,"alt":2096,"name":7,"focus":48,"title":2096,"filename":2097,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":734,"content":2100},[2101],{"text":1977,"type":738},{"type":734,"content":2103},[2104],{"text":2105,"type":738,"marks":2106},"What You’ll Need:",[2107],{"type":1913},{"type":1288,"content":2109},[2110,2116],{"type":1291,"content":2111},[2112],{"type":734,"content":2113},[2114],{"text":2115,"type":738},"a comb",{"type":1291,"content":2117},[2118],{"type":734,"content":2119},[2120],{"text":2121,"type":738},"two (2) hair ties",{"type":734,"content":2123},[2124],{"text":2125,"type":738,"marks":2126},"How To:",[2127],{"type":1913},{"type":1288,"content":2129},[2130,2136,2142,2148,2154],{"type":1291,"content":2131},[2132],{"type":734,"content":2133},[2134],{"text":2135,"type":738},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":1291,"content":2137},[2138],{"type":734,"content":2139},[2140],{"text":2141,"type":738},"Braid the right section of your hair towards the right crown of your head.",{"type":1291,"content":2143},[2144],{"type":734,"content":2145},[2146],{"text":2147,"type":738},"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":1291,"content":2149},[2150],{"type":734,"content":2151},[2152],{"text":2153,"type":738},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":1291,"content":2155},[2156],{"type":734,"content":2157},[2158],{"text":2159,"type":738},"Repeat on the left side.",{"type":750,"attrs":2161,"content":2162},{"level":762},[2163],{"text":2164,"type":738},"2. Boxer Braids",{"type":768,"attrs":2166},{"id":2068,"body":2167},[2168],{"url":2169,"_uid":2170,"image":2171,"component":778,"copyright_details":2175},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":2172,"alt":2173,"name":7,"focus":48,"title":2173,"filename":2174,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":734,"content":2177},[2178],{"text":1989,"type":738},{"type":734,"content":2180},[2181],{"text":2105,"type":738,"marks":2182},[2183],{"type":1913},{"type":1288,"content":2185},[2186,2192],{"type":1291,"content":2187},[2188],{"type":734,"content":2189},[2190],{"text":2191,"type":738},"comb",{"type":1291,"content":2193},[2194],{"type":734,"content":2195},[2196],{"text":2121,"type":738},{"type":734,"content":2198},[2199],{"text":2125,"type":738,"marks":2200},[2201],{"type":1913},{"type":1288,"content":2203},[2204,2210,2216,2222,2228],{"type":1291,"content":2205},[2206],{"type":734,"content":2207},[2208],{"text":2209,"type":738},"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":1291,"content":2211},[2212],{"type":734,"content":2213},[2214],{"text":2215,"type":738},"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":1291,"content":2217},[2218],{"type":734,"content":2219},[2220],{"text":2221,"type":738},"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":1291,"content":2223},[2224],{"type":734,"content":2225},[2226],{"text":2227,"type":738},"Secure the ends of your braid with a hair tie.",{"type":1291,"content":2229},[2230],{"type":734,"content":2231},[2232],{"text":2233,"type":738},"Repeat on the other side for a pigtail style.",{"type":750,"attrs":2235,"content":2236},{"level":762},[2237],{"text":2238,"type":738},"3. Pom Pom Pony",{"type":768,"attrs":2240},{"id":2068,"body":2241},[2242],{"url":2243,"_uid":2244,"image":2245,"component":778,"copyright_details":2249},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":2246,"alt":2247,"name":7,"focus":48,"title":2247,"filename":2248,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":734,"content":2251},[2252],{"text":2253,"type":738},"“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":734,"content":2255},[2256],{"text":2257,"type":738,"marks":2258},"What You'll Need:",[2259],{"type":1913},{"type":1288,"content":2261},[2262,2268],{"type":1291,"content":2263},[2264],{"type":734,"content":2265},[2266],{"text":2267,"type":738},"hairbrush",{"type":1291,"content":2269},[2270],{"type":734,"content":2271},[2272],{"text":2273,"type":738},"hair ties",{"type":734,"content":2275},[2276],{"text":2125,"type":738,"marks":2277},[2278],{"type":1913},{"type":1288,"content":2280},[2281,2287,2293,2299,2305],{"type":1291,"content":2282},[2283],{"type":734,"content":2284},[2285],{"text":2286,"type":738},"Use a brush to gather your hair up on the crown of your head.",{"type":1291,"content":2288},[2289],{"type":734,"content":2290},[2291],{"text":2292,"type":738},"Secure your hair in a high ponytail with a hair tie.",{"type":1291,"content":2294},[2295],{"type":734,"content":2296},[2297],{"text":2298,"type":738},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":1291,"content":2300},[2301],{"type":734,"content":2302},[2303],{"text":2304,"type":738},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":1291,"content":2306},[2307],{"type":734,"content":2308},[2309],{"text":2310,"type":738},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":750,"attrs":2312,"content":2313},{"level":762},[2314],{"text":2315,"type":738},"4. High Pony Braid",{"type":768,"attrs":2317},{"id":2068,"body":2318},[2319],{"url":2320,"_uid":2321,"image":2322,"component":778,"copyright_details":2326},{"id":7,"url":7,"linktype":1010,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":2323,"alt":2324,"name":7,"focus":48,"title":2324,"filename":2325,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":734,"content":2328},[2329],{"text":2013,"type":738},{"type":734,"content":2331},[2332],{"text":2257,"type":738,"marks":2333},[2334],{"type":1913},{"type":1288,"content":2336},[2337,2343,2348,2354],{"type":1291,"content":2338},[2339],{"type":734,"content":2340},[2341],{"text":2342,"type":738},"hair wax",{"type":1291,"content":2344},[2345],{"type":734,"content":2346},[2347],{"text":2267,"type":738},{"type":1291,"content":2349},[2350],{"type":734,"content":2351},[2352],{"text":2353,"type":738},"hair extension",{"type":1291,"content":2355},[2356],{"type":734,"content":2357},[2358],{"text":2121,"type":738},{"type":734,"content":2360},[2361],{"text":2125,"type":738,"marks":2362},[2363],{"type":1913},{"type":1288,"content":2365},[2366,2372,2378,2384,2390,2396,2402],{"type":1291,"content":2367},[2368],{"type":734,"content":2369},[2370],{"text":2371,"type":738},"Apply a small amount of hair wax around the edges of the hair.",{"type":1291,"content":2373},[2374],{"type":734,"content":2375},[2376],{"text":2377,"type":738},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":1291,"content":2379},[2380],{"type":734,"content":2381},[2382],{"text":2383,"type":738},"Secure it in a high ponytail with a hair tie.",{"type":1291,"content":2385},[2386],{"type":734,"content":2387},[2388],{"text":2389,"type":738},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":1291,"content":2391},[2392],{"type":734,"content":2393},[2394],{"text":2395,"type":738},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":1291,"content":2397},[2398],{"type":734,"content":2399},[2400],{"text":2401,"type":738},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":1291,"content":2403},[2404],{"type":734,"content":2405},[2406],{"text":2407,"type":738},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":750,"attrs":2409,"content":2410},{"level":752},[2411],{"text":2412,"type":738},"Fight In Style",{"type":734,"content":2414},[2415],{"text":2416,"type":738},"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":734,"content":2418},[2419,2421,2428,2429,2436],{"text":2420,"type":738},"For more ways to style your hair for your workouts, check out ",{"text":2422,"type":738,"marks":2423},"Shanie Smash",[2424],{"type":743,"attrs":2425},{"href":2426,"uuid":48,"anchor":48,"custom":2427,"target":746,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":907,"type":738},{"text":2430,"type":738,"marks":2431},"Rocky Harris's",[2432],{"type":743,"attrs":2433},{"href":2434,"uuid":48,"anchor":48,"custom":2435,"target":746,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":2437,"type":738}," videos of their favorite workout hairstyles.  ",{"type":750,"attrs":2439,"content":2440},{"level":752},[2441],{"text":1672,"type":738},{"type":734,"content":2443},[2444,2446,2451],{"text":2445,"type":738},"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":1147,"type":738,"marks":2447},[2448],{"type":743,"attrs":2449},{"href":1151,"uuid":48,"anchor":48,"custom":2450,"target":746,"linktype":13},{},{"text":2452,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":2454},[2455],{"text":2456,"type":738},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2458,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2464,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2459,"component":118,"meta_info":2460,"meta_title":7,"block_image":2461,"cover_image":2462,"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":2467,"title":2468,"plugin":43,"description":2469},"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":2471,"alt":1962,"name":7,"focus":48,"title":1962,"filename":2472,"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,[944],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":2482,"created_at":2483,"published_at":2484,"updated_at":2485,"id":2486,"uuid":2487,"content":2488,"slug":2647,"full_slug":2648,"sort_by_date":48,"position":2649,"tag_list":2650,"is_startpage":9,"parent_id":945,"meta_data":48,"group_id":2651,"first_published_at":2652,"release_id":48,"lang":60,"path":948,"alternates":2653,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":2489,"faqs":2490,"title":2482,"topic":2499,"author":2514,"content":2515,"category":2628,"schedule":2636,"component":933,"meta_info":2637,"cover_image":2641,"description":2645,"contributors":2646},"357626bb-6aad-48f7-8c87-99219b73aed0",[2491,2495],{"_uid":2492,"answer":2493,"question":2494,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":2496,"answer":2497,"question":2498,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2500,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2512,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2513,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2501,"component":39,"meta_info":2509,"block_image":2510,"cover_image":2511,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2502,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2507,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2508,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2503,"component":118,"meta_info":2504,"meta_title":7,"block_image":2505,"cover_image":2506,"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},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":731,"content":2516},[2517,2521,2525,2538,2542,2545,2550,2564,2588,2611,2615,2625],{"type":734,"content":2518},[2519],{"text":2520,"type":738},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":750,"attrs":2522,"content":2523},{"level":752},[2524],{"text":2494,"type":738},{"type":734,"content":2526},[2527,2529,2536],{"text":2528,"type":738},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":2530,"type":738,"marks":2531},"FightCamp app",[2532,2535],{"type":743,"attrs":2533},{"href":921,"uuid":48,"anchor":48,"custom":2534,"target":746,"linktype":13},{},{"type":1059},{"text":2537,"type":738}," are all examples of fitness goals.",{"type":750,"attrs":2539,"content":2540},{"level":752},[2541],{"text":2498,"type":738},{"type":734,"content":2543},[2544],{"text":2497,"type":738},{"type":750,"attrs":2546,"content":2547},{"level":752},[2548],{"text":2549,"type":738},"Setting Your Goals",{"type":734,"content":2551},[2552,2554,2562],{"text":2553,"type":738},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":2555,"type":738,"marks":2556},"SMART goals",[2557,2561],{"type":743,"attrs":2558},{"href":2559,"uuid":48,"anchor":48,"custom":2560,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1059},{"text":2563,"type":738}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":734,"content":2565},[2566,2568,2576,2578,2586],{"text":2567,"type":738},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":2569,"type":738,"marks":2570},"accountability partners",[2571,2575],{"type":743,"attrs":2572},{"href":2573,"uuid":48,"anchor":48,"custom":2574,"target":746,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1059},{"text":2577,"type":738},". People who have someone they are accountable to are ",{"text":2579,"type":738,"marks":2580},"95% more likely to hit their goals",[2581,2585],{"type":743,"attrs":2582},{"href":2583,"uuid":48,"anchor":48,"custom":2584,"target":746,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":1059},{"text":2587,"type":738},". ",{"type":734,"content":2589},[2590,2592,2599,2601,2609],{"text":2591,"type":738},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":2593,"type":738,"marks":2594},"FightCamp Community",[2595,2598],{"type":743,"attrs":2596},{"href":1132,"uuid":48,"anchor":48,"custom":2597,"target":746,"linktype":13},"[object Object]",{"type":1059},{"text":2600,"type":738}," and tag the ",{"text":2602,"type":738,"marks":2603},"Trainers",[2604,2608],{"type":743,"attrs":2605},{"href":2606,"uuid":48,"anchor":48,"custom":2607,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1059},{"text":2610,"type":738}," and me and we’ll help you stay accountable. ",{"type":750,"attrs":2612,"content":2613},{"level":752},[2614],{"text":1672,"type":738},{"type":734,"content":2616},[2617,2618,2624],{"text":1381,"type":738},{"text":1147,"type":738,"marks":2619},[2620,2623],{"type":743,"attrs":2621},{"href":1151,"uuid":48,"anchor":48,"custom":2622,"target":746,"linktype":13},{},{"type":1059},{"text":2452,"type":738},{"type":734,"content":2626},[2627],{"text":2456,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2629,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2634,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2635,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2630,"component":118,"meta_info":2631,"meta_title":7,"block_image":2632,"cover_image":2633,"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},[],[],"2023-01-27 00:00",{"_uid":2638,"title":2639,"plugin":43,"description":2640},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":2642,"alt":2643,"name":7,"focus":7,"title":2643,"filename":2644,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[944],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":933,"created_at":2655,"published_at":2656,"updated_at":2657,"id":2658,"uuid":2659,"content":2660,"slug":933,"full_slug":2681,"sort_by_date":48,"position":446,"tag_list":2682,"is_startpage":9,"parent_id":2683,"meta_data":48,"group_id":2684,"first_published_at":2685,"release_id":48,"lang":60,"path":7,"alternates":2686,"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":2661,"component":2662,"meta_info":2663,"custom_content_list":2665},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2664,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2666,2671,2676],{"_uid":2667,"label":2668,"value":2669,"dev_id":2670,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2672,"label":2673,"value":2674,"dev_id":2675,"component":738},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2677,"label":2678,"value":2679,"dev_id":2680,"component":738},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013276106]