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This is backed up by science, with multiple studies revealing that as little as 15 minutes of physical activity can trigger an improved mood. “There have been thousands of studies on exercise and mental health. Even 15 minutes a day helps people report better emotional wellbeing,” says Dr. Brody Magid. “Even that brief of a burst can reduce the risk of developing depression, and can help some people start to come out of depression.” Exercise releases an array of feel-good chemicals in the brain called endorphins. Studies show that the more rigorous the exercise, the greater the benefit. Higher intensity exercises prove to be most effective, while lower intensity exercises take longer durations to have the same effect. The intensity of a boxing workout makes it ideal for getting your endorphins pumping in a shorter time, but its benefits for mental health don’t stop there. “Boxing training seems very well-positioned to promote mental health since it is empowering and makes you feel strong, resilient, focused,” says Dr. Brody Magid. Moreover, exercise such as boxing can bring other healthy habits into balance.","How does exercise help with depression?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"3a78501d-30cf-407e-af8c-93f7810b4555","Adopting a healthy lifestyle is essential to both physical and mental health, and exercise can be a cornerstone to making the changes needed.","How can I improve my physical and mental health?",{"_uid":676,"answer":677,"question":678,"component":670},"c6e9fa60-e3bb-4f26-b622-2eac1cab7280","Sleep hygiene incorporates the following: At least seven (7) hours of sleep per night, Consistent bedtimes/wake up times, Using the bedroom only for sleep and sex, Keeping the bedroom cool and quiet, No TV in the bedroom and no devices one (1) hour before sleep, Minimizing use of caffeine and alcohol","What is sleep hygiene?",{"_uid":680,"answer":681,"question":682,"component":670},"114cd51d-ebed-41d3-9688-133ff329fc2d","The important elements of a healthy diet include: Mediterranean-style diet - Emphasis on: Lean protein, Fruits and vegetables, Healthy fatty acids, Consistent intake of meals and snacks to keep blood sugar regulated. Limiting processed foods and concentrated sugars","What are the keys to a healthy diet?",{"_uid":684,"answer":685,"question":686,"component":670},"961ae284-c1d7-4814-9aef-56dfcd134333","The exercise recommendation to combat depression is 30 minutes per day of moderate exercise, five (5) days per week.","What is the recommended amount of exercise for combatting mental illness and depression?",{"_uid":688,"answer":689,"question":690,"component":670},"d80845de-6336-498e-aae2-f0d5c57bd0ff","The 3 pillars of a healthy lifestyle are sleep hygiene, a healthy diet, and exercise.","What are the 3 pillars of a healthy lifestyle?",{"_uid":692,"answer":693,"question":694,"component":670},"c9066ca7-8794-4673-8cfa-0983b42c0acd","Starting with an exercise routine can help all of the other pieces fall into place. Once you get started, it will only get easier to push forward towards your goals. The holistic approach of boxing training - from mindful, focused drills to a well-rounded diet - offers all the elements needed to improve both your physical and mental wellbeing.","What is the best way to overcome depression?",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":696,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":698,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":726,"full_slug":727,"sort_by_date":48,"position":281,"tag_list":728,"is_startpage":9,"parent_id":729,"meta_data":48,"group_id":730,"first_published_at":731,"release_id":48,"lang":60,"path":48,"alternates":732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":724,"social_link_instagram":725,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":721,"alt":711,"name":711,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":734,"content":735},"doc",[736,763,783,799,803,810,830,834,838,856,860,864,869,872,876,882,922,927,973,977,985,989,993,1009,1013,1018,1022],{"type":737,"content":738},"paragraph",[739,742,748,756,761],{"text":740,"type":741},"The importance of combating conditions like depression cannot be overstated, and the recent pandemic has only exacerbated America’s mental health crisis. ","text",{"text":743,"type":741,"marks":744}," ",[745],{"type":746,"attrs":747},"styled",{"class":7},{"text":749,"type":741,"marks":750},"Exercise",[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-covid-19-quarantine-changed-the-way-we-workout","_blank",{"text":757,"type":741,"marks":758},"  ",[759],{"type":746,"attrs":760},{"class":7},{"text":762,"type":741},"has been a great outlet for many to cope with the stress.",{"type":737,"content":764},[765,767,771,777,781],{"text":766,"type":741},"The team here at ",{"text":743,"type":741,"marks":768},[769],{"type":746,"attrs":770},{"class":7},{"text":772,"type":741,"marks":773},"FightCamp",[774],{"type":752,"attrs":775},{"href":776,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":757,"type":741,"marks":778},[779],{"type":746,"attrs":780},{"class":7},{"text":782,"type":741},"wanted to know more about the impact of exercise on our emotional and mental wellbeing, and how boxing fits into an effective exercise program.",{"type":737,"content":784},[785,787,791,797],{"text":786,"type":741},"We spoke with neuropsychologist ",{"text":743,"type":741,"marks":788},[789],{"type":746,"attrs":790},{"class":7},{"text":792,"type":741,"marks":793},"Dr. Julie Brody Magid",[794],{"type":752,"attrs":795},{"href":796,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://drjuliebrodymagid.com/",{"text":798,"type":741},", Clinical Director of the McLean Memory Disorders Assessment Clinic and an Instructor in Psychology at Harvard Medical School in the Department of Psychiatry. Dr. Brody Magid has seen firsthand how critical exercise is to mental health, and how the pandemic has underscored its importance.",{"type":737,"content":800},[801],{"text":802,"type":741},"“There are a lot of people who are struggling, it’s no surprise that the pandemic has been compromising a lot of peoples’ mental health,” she says. “I have always been very prescriptive about exercise, but even more so now.”",{"type":804,"attrs":805,"content":807},"heading",{"level":806},2,[808],{"text":809,"type":741},"A Direct Hit For Depression",{"type":737,"content":811},[812,814,818,824,828],{"text":813,"type":741},"Most people with a regular exercise routine will attest to feeling a ‘post-workout high’. This is backed up by science, with multiple studies revealing that ",{"text":743,"type":741,"marks":815},[816],{"type":746,"attrs":817},{"class":7},{"text":819,"type":741,"marks":820},"as little as 15 minutes",[821],{"type":752,"attrs":822},{"href":823,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"text":757,"type":741,"marks":825},[826],{"type":746,"attrs":827},{"class":7},{"text":829,"type":741},"of physical activity can trigger an improved mood.",{"type":737,"content":831},[832],{"text":833,"type":741},"“There have been thousands of studies on exercise and mental health. Even 15 minutes a day helps people report better emotional wellbeing,” says Dr. Brody Magid. “Even that brief of a burst can reduce the risk of developing depression, and can help some people start to come out of depression.”",{"type":737,"content":835},[836],{"text":837,"type":741},"Exercise releases an array of feel-good chemicals in the brain called endorphins. Studies show that the more rigorous the exercise, the greater the benefit. Higher intensity exercises prove to be most effective, while lower intensity exercises take longer durations to have the same effect.",{"type":737,"content":839},[840,842,846,850,854],{"text":841,"type":741},"The intensity of a ",{"text":743,"type":741,"marks":843},[844],{"type":746,"attrs":845},{"class":7},{"text":179,"type":741,"marks":847},[848],{"type":752,"attrs":849},{"href":776,"uuid":48,"anchor":48,"target":755,"linktype":48},{"text":757,"type":741,"marks":851},[852],{"type":746,"attrs":853},{"class":7},{"text":855,"type":741},"workout makes it ideal for getting your endorphins pumping in a shorter time, but its benefits for mental health don’t stop there.",{"type":737,"content":857},[858],{"text":859,"type":741},"“Boxing training seems very well-positioned to promote mental health since it is empowering and makes you feel strong, resilient, focused,” says Dr. Brody Magid.",{"type":737,"content":861},[862],{"text":863,"type":741},"Moreover, exercise such as boxing can bring other healthy habits into balance.",{"type":804,"attrs":865,"content":866},{"level":806},[867],{"text":868,"type":741},"Aligning With a Healthy Lifestyle For Mental Wellness",{"type":737,"content":870},[871],{"text":673,"type":741},{"type":737,"content":873},[874],{"text":875,"type":741},"Dr. Brody Magid explains that the most integral elements of a healthy lifestyle that promotes mental wellness include:",{"type":804,"attrs":877,"content":879},{"level":878},3,[880],{"text":881,"type":741},"Sleep Hygiene",{"type":883,"content":884},"bullet_list",[885,892,898,904,910,916],{"type":886,"content":887},"list_item",[888],{"type":737,"content":889},[890],{"text":891,"type":741},"At least seven (7) hours of sleep per night",{"type":886,"content":893},[894],{"type":737,"content":895},[896],{"text":897,"type":741},"Consistent bedtimes/wake up times",{"type":886,"content":899},[900],{"type":737,"content":901},[902],{"text":903,"type":741},"Using the bedroom only for sleep and sex",{"type":886,"content":905},[906],{"type":737,"content":907},[908],{"text":909,"type":741},"Keeping the bedroom cool and quiet",{"type":886,"content":911},[912],{"type":737,"content":913},[914],{"text":915,"type":741},"No TV in the bedroom and no devices one (1) hour before sleep",{"type":886,"content":917},[918],{"type":737,"content":919},[920],{"text":921,"type":741},"Minimizing use of caffeine and alcohol",{"type":804,"attrs":923,"content":924},{"level":878},[925],{"text":926,"type":741},"Diet",{"type":883,"content":928},[929,935,961,967],{"type":886,"content":930},[931],{"type":737,"content":932},[933],{"text":934,"type":741},"Mediterranean-style diet",{"type":886,"content":936},[937,941],{"type":737,"content":938},[939],{"text":940,"type":741},"Emphasis on:",{"type":883,"content":942},[943,949,955],{"type":886,"content":944},[945],{"type":737,"content":946},[947],{"text":948,"type":741},"Lean protein",{"type":886,"content":950},[951],{"type":737,"content":952},[953],{"text":954,"type":741},"Fruits and vegetables",{"type":886,"content":956},[957],{"type":737,"content":958},[959],{"text":960,"type":741},"Healthy fatty acids",{"type":886,"content":962},[963],{"type":737,"content":964},[965],{"text":966,"type":741},"Consistent intake of meals and snacks to keep blood sugar regulated",{"type":886,"content":968},[969],{"type":737,"content":970},[971],{"text":972,"type":741},"Limiting processed foods and concentrated sugars",{"type":804,"attrs":974,"content":975},{"level":878},[976],{"text":749,"type":741},{"type":883,"content":978},[979],{"type":886,"content":980},[981],{"type":737,"content":982},[983],{"text":984,"type":741},"30 minutes per day of moderate exercise, five (5) days per week",{"type":737,"content":986},[987],{"text":988,"type":741},"These three (3) factors, in conjunction with solid social support and any necessary therapy and/or medication, form the foundation of mental wellness. Making a change in just one of these factors, like establishing an exercise regimen, will have a stabilizing effect on all the other elements.",{"type":737,"content":990},[991],{"text":992,"type":741},"“Sleep hygiene, diet, and exercise all align,” says Dr. Brody Magid. Exercise in particular seems to have the most power in re-enforcing a lifestyle overhaul. “Exercise starts to turn the tide. People become more health-conscious and more aware of how they’re treating their bodies… You hear people who say: ‘I’ve been on the couch for a year and now I’ve just started an exercise program. Now I’m actually paying attention to what I’m eating…I don’t want to waste my effort by eating a bunch of garbage.’”",{"type":737,"content":994},[995,997,1001,1007],{"text":996,"type":741},"It’s easy to see how exercise can act as the catalyst in adopting all three (3) pillars of a healthy lifestyle. Regular exercise can cause the body to actually crave healthier, more nourishing foods like those recommended in a Mediterranean-style diet (which is, interestingly enough, nearly parallel to ",{"text":743,"type":741,"marks":998},[999],{"type":746,"attrs":1000},{"class":7},{"text":1002,"type":741,"marks":1003},"a boxer’s diet",[1004],{"type":752,"attrs":1005},{"href":1006,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"text":1008,"type":741},"). After an intense workout and a well-balanced meal, getting a solid seven hours of sleep comes much more easily.",{"type":737,"content":1010},[1011],{"text":1012,"type":741},"Dr. Brody Magid explains that establishing consistency in one’s sleep, diet, and exercise helps maintain stability of body and mind, so that when feelings of stress arise, you have a stronger ability to cope. Simply setting the intention to make better lifestyle choices, then taking the action steps towards your goal, is a key ingredient to a healthier mindset.",{"type":804,"attrs":1014,"content":1015},{"level":806},[1016],{"text":1017,"type":741},"In Conclusion",{"type":737,"content":1019},[1020],{"text":1021,"type":741},"The evidence behind exercising for better mental health is clear. The pandemic has added even more unmeasurable stress to everyone’s lives, and cut us off from most of those things that normally help us cope. Adopting healthier lifestyle choices is something we still have the power to do, even in our own homes.",{"type":737,"content":1023},[1024],{"text":693,"type":741},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1026,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1031,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1027,"component":118,"meta_info":1028,"meta_title":7,"block_image":1029,"cover_image":1030,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-05-21 00:00","article",{"_uid":1036,"title":657,"plugin":43,"description":1037},"a01e7f16-95da-42be-9d5b-e6bf54dfaff4","A healthy lifestyle is key to mental health. Exercise plays a crucial role. To find out more, FightCamp spoke with neuropsychologist Dr. Julie Brody Magid.",{"id":1039,"alt":657,"name":7,"focus":48,"title":657,"filename":1040,"copyright":7,"fieldtype":50},3431027,"https://a.storyblok.com/f/115220/2400x990/02a7ab2b99/how-exercise-improves-mental-health.jpeg",[1042],{"name":1043,"created_at":1044,"published_at":1045,"updated_at":1046,"id":1047,"uuid":1048,"content":1049,"slug":1056,"full_slug":1057,"sort_by_date":48,"position":1058,"tag_list":1059,"is_startpage":9,"parent_id":729,"meta_data":48,"group_id":1060,"first_published_at":1045,"release_id":48,"lang":60,"path":7,"alternates":1061,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Julie Brody Magid, Psy.D","2022-02-24T23:36:59.934Z","2022-02-25T00:08:46.006Z","2022-02-25T00:08:46.028Z",111176244,"e4929484-8c77-4bd5-ba41-086f97c854b6",{"bio":1050,"_uid":1051,"name":1043,"photo":1052,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1055,"social_link_instagram":7,"social_link_pinterest":7},"Julie Brody Magid, Psy.D. is the clinical director of McLean Hospital’s Memory Disorders Assessment Clinic in Geriatric Psychiatry. She oversees clinic operations and conducts comprehensive neuropsychological evaluations for older adults with memory disorders and other cognitive problems. Magid specializes in providing neurocognitive and psychodiagnostic evaluation and treatment for patients with traumatic/acquired brain injury, dementia, movement disorders, and neuropsychiatric illnesses.","b05c478c-18d1-46e5-a01e-a957f53478f3",{"id":1053,"alt":1043,"name":7,"focus":48,"title":1043,"filename":1054,"copyright":7,"fieldtype":50},3939907,"https://a.storyblok.com/f/115220/350x350/55839d2eef/julie_brody_magid_psy-d.png","https://www.linkedin.com/in/julie-brody-magid-psy-d-137aa33a/","julie-brody-magid-psy-d","authors/julie-brody-magid-psy-d",-250,[],"49118eb3-8911-4e4d-80ed-1d8eea513a54",[],[],"how-exercise-improves-mental-health","blogs/how-exercise-improves-mental-health",-2290,[],60887917,"e48f6471-330a-49ad-921b-eb8c631f1f5f","2021-05-21T12:31:00.000Z","wellness/{{story.slug}}",[],["Reactive",1073],[1074,1310,1599,1856,2160,2438],{"name":1075,"created_at":1076,"published_at":1077,"updated_at":1078,"id":1079,"uuid":1080,"content":1081,"slug":1302,"full_slug":1303,"sort_by_date":48,"position":1304,"tag_list":1305,"is_startpage":9,"parent_id":1067,"meta_data":48,"group_id":1307,"first_published_at":1308,"release_id":48,"lang":60,"path":1070,"alternates":1309,"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":1082,"faqs":1083,"title":1075,"topic":1116,"author":1131,"content":1132,"category":1283,"schedule":1291,"component":1034,"meta_info":1292,"cover_image":1296,"description":1300,"contributors":1301},"cb154773-a461-4e7f-8fa3-509a355410cd",[1084,1088,1092,1096,1100,1104,1108,1112],{"_uid":1085,"answer":1086,"question":1087,"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":1089,"answer":1090,"question":1091,"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":1093,"answer":1094,"question":1095,"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":1097,"answer":1098,"question":1099,"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":1101,"answer":1102,"question":1103,"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":1105,"answer":1106,"question":1107,"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":1109,"answer":1110,"question":1111,"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":1113,"answer":1114,"question":1115,"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":1117,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1129,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1130,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1118,"component":39,"meta_info":1126,"block_image":1127,"cover_image":1128,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1119,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1124,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1125,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1120,"component":118,"meta_info":1121,"meta_title":7,"block_image":1122,"cover_image":1123,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_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":734,"content":1133},[1134,1138,1153,1157,1172,1177,1209,1213,1216,1220,1223,1227,1230,1234,1238,1242,1245,1249,1252,1257,1261,1266,1279],{"type":737,"content":1135},[1136],{"text":1137,"type":741},"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":1139,"attrs":1140},"blok",{"id":1141,"body":1142},"33364d76-077d-411d-996c-9da95986ad05",[1143],{"_uid":1144,"link":1145,"image":1147,"title":1151,"component":1152},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1146,"target":755,"linktype":13,"fieldtype":14,"cached_url":1146},"https://youtu.be/lOA9rPKcLSI",{"id":1148,"alt":1149,"name":7,"focus":7,"title":1149,"filename":1150,"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":804,"attrs":1154,"content":1155},{"level":806},[1156],{"text":1087,"type":741},{"type":737,"content":1158},[1159,1161,1170],{"text":1160,"type":741},"A ",{"text":1162,"type":741,"marks":1163},"traditional Chinese medicine",[1164,1168],{"type":752,"attrs":1165},{"href":1166,"uuid":48,"anchor":48,"custom":1167,"target":755,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1169},"underline",{"text":1171,"type":741},", 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":804,"attrs":1173,"content":1174},{"level":878},[1175],{"text":1176,"type":741},"Benefits of Muscle Scraping",{"type":883,"content":1178},[1179,1185,1191,1197,1203],{"type":886,"content":1180},[1181],{"type":737,"content":1182},[1183],{"text":1184,"type":741},"Improves blood circulation",{"type":886,"content":1186},[1187],{"type":737,"content":1188},[1189],{"text":1190,"type":741},"Increases range of motion in the muscle",{"type":886,"content":1192},[1193],{"type":737,"content":1194},[1195],{"text":1196,"type":741},"Relieves muscle pain or stiffness",{"type":886,"content":1198},[1199],{"type":737,"content":1200},[1201],{"text":1202,"type":741},"Promotes metabolic cell repair",{"type":886,"content":1204},[1205],{"type":737,"content":1206},[1207],{"text":1208,"type":741},"Stimulates muscle healing and recovery",{"type":804,"attrs":1210,"content":1211},{"level":806},[1212],{"text":1095,"type":741},{"type":737,"content":1214},[1215],{"text":1094,"type":741},{"type":804,"attrs":1217,"content":1218},{"level":806},[1219],{"text":1099,"type":741},{"type":737,"content":1221},[1222],{"text":1098,"type":741},{"type":804,"attrs":1224,"content":1225},{"level":806},[1226],{"text":1103,"type":741},{"type":737,"content":1228},[1229],{"text":1102,"type":741},{"type":804,"attrs":1231,"content":1232},{"level":806},[1233],{"text":1107,"type":741},{"type":737,"content":1235},[1236],{"text":1237,"type":741},"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":804,"attrs":1239,"content":1240},{"level":806},[1241],{"text":1111,"type":741},{"type":737,"content":1243},[1244],{"text":1110,"type":741},{"type":804,"attrs":1246,"content":1247},{"level":806},[1248],{"text":1115,"type":741},{"type":737,"content":1250},[1251],{"text":1114,"type":741},{"type":804,"attrs":1253,"content":1254},{"level":806},[1255],{"text":1256,"type":741},"Muscle Scraping - Smash or Pass?",{"type":737,"content":1258},[1259],{"text":1260,"type":741},"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":804,"attrs":1262,"content":1263},{"level":806},[1264],{"text":1265,"type":741},"Train and Recover Like a Fighter",{"type":737,"content":1267},[1268,1270,1277],{"text":1269,"type":741},"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":772,"type":741,"marks":1271},[1272,1276],{"type":752,"attrs":1273},{"href":1274,"uuid":48,"anchor":48,"custom":1275,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1169},{"text":1278,"type":741}," 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":737,"content":1280},[1281],{"text":1282,"type":741},"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":1284,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1289,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1290,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1285,"component":118,"meta_info":1286,"meta_title":7,"block_image":1287,"cover_image":1288,"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":1293,"title":1294,"plugin":43,"description":1295},"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":1297,"alt":1298,"name":7,"focus":7,"title":1298,"filename":1299,"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,[1306],"featured","0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1311,"created_at":1312,"published_at":1313,"updated_at":1314,"id":1315,"uuid":1316,"content":1317,"slug":1593,"full_slug":1594,"sort_by_date":48,"position":1595,"tag_list":1596,"is_startpage":9,"parent_id":1067,"meta_data":48,"group_id":1597,"first_published_at":1313,"release_id":48,"lang":60,"path":1070,"alternates":1598,"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":1318,"faqs":1319,"title":1311,"topic":1348,"author":1363,"content":1364,"category":1576,"schedule":1584,"component":1034,"meta_info":1585,"cover_image":1588,"description":1587,"contributors":1592},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1320,1324,1328,1332,1336,1340,1344],{"_uid":1321,"answer":1322,"question":1323,"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":1325,"answer":1326,"question":1327,"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":1329,"answer":1330,"question":1331,"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":1333,"answer":1334,"question":1335,"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":1337,"answer":1338,"question":1339,"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":1341,"answer":1342,"question":1343,"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":1345,"answer":1346,"question":1347,"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":1349,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1361,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1350,"component":39,"meta_info":1358,"block_image":1359,"cover_image":1360,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1351,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1356,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1352,"component":118,"meta_info":1353,"meta_title":7,"block_image":1354,"cover_image":1355,"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":734,"content":1365},[1366,1386,1390,1397,1411,1415,1420,1432,1437,1441,1461,1473,1477,1489,1494,1498,1510,1514,1526,1531,1542,1545,1550,1562,1567],{"type":737,"content":1367},[1368,1370,1376,1378,1384],{"text":1369,"type":741},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1371,"type":741,"marks":1372},"overall mental health",[1373],{"type":752,"attrs":1374},{"href":1375,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1377,"type":741},". Then, there are the physical benefits, from ",{"text":1379,"type":741,"marks":1380},"boosting endurance",[1381],{"type":752,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1385,"type":741}," 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":737,"content":1387},[1388],{"text":1389,"type":741},"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":804,"attrs":1391,"content":1392},{"level":806},[1393,1395],{"text":1394,"type":741},"Ways Exercise Can Help You Maximize Sleep",{"type":1396},"hard_break",{"type":1139,"attrs":1398},{"id":1399,"body":1400},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1401],{"url":1402,"_uid":1404,"image":1405,"component":1409,"copyright_details":1410},{"id":7,"url":7,"linktype":1403,"fieldtype":14,"cached_url":7},"story","i-4be685f7-3643-445c-b835-23645f983b26",{"id":1406,"alt":1407,"name":7,"focus":48,"title":1407,"filename":1408,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png","content_image",[],{"type":737,"content":1412},[1413],{"text":1414,"type":741},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":804,"attrs":1416,"content":1417},{"level":878},[1418],{"text":1419,"type":741},"1. Decreases Sleep Onset",{"type":737,"content":1421},[1422,1424,1430],{"text":1423,"type":741},"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":1425,"type":741,"marks":1426},"Sleep onset",[1427],{"type":752,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1431,"type":741},", 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":804,"attrs":1433,"content":1434},{"level":878},[1435],{"text":1436,"type":741},"2. Enhances Restorative and REM Sleep",{"type":737,"content":1438},[1439],{"text":1440,"type":741},"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":883,"content":1442},[1443,1449,1455],{"type":886,"content":1444},[1445],{"type":737,"content":1446},[1447],{"text":1448,"type":741},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":886,"content":1450},[1451],{"type":737,"content":1452},[1453],{"text":1454,"type":741},"Stage 2 - You are in a light sleep mode",{"type":886,"content":1456},[1457],{"type":737,"content":1458},[1459],{"text":1460,"type":741},"Stage 3 - You are in a deep sleep mode",{"type":737,"content":1462},[1463,1465,1471],{"text":1464,"type":741},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1466,"type":741,"marks":1467},"REM sleep",[1468],{"type":752,"attrs":1469},{"href":1470,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1472,"type":741}," 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":737,"content":1474},[1475],{"text":1476,"type":741},"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":737,"content":1478},[1479,1481,1487],{"text":1480,"type":741},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1482,"type":741,"marks":1483},"study",[1484],{"type":752,"attrs":1485},{"href":1486,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1488,"type":741}," 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":804,"attrs":1490,"content":1491},{"level":878},[1492],{"text":1493,"type":741},"3. Improves Sleep Quality",{"type":737,"content":1495},[1496],{"text":1497,"type":741},"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":737,"content":1499},[1500,1502,1508],{"text":1501,"type":741},"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":1503,"type":741,"marks":1504},"analysis",[1505],{"type":752,"attrs":1506},{"href":1507,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1509,"type":741}," 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":737,"content":1511},[1512],{"text":1513,"type":741},"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":737,"content":1515},[1516,1518,1524],{"text":1517,"type":741},"Numerous ",{"text":1519,"type":741,"marks":1520},"studies",[1521],{"type":752,"attrs":1522},{"href":1523,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1525,"type":741}," 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":804,"attrs":1527,"content":1528},{"level":806},[1529],{"text":1530,"type":741},"Better Sleep for Better Performance",{"type":1139,"attrs":1532},{"id":1399,"body":1533},[1534],{"url":1535,"_uid":1536,"image":1537,"component":1409,"copyright_details":1541},{"id":7,"url":7,"linktype":1403,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1538,"alt":1539,"name":7,"focus":48,"title":1539,"filename":1540,"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":737,"content":1543},[1544],{"text":1346,"type":741},{"type":804,"attrs":1546,"content":1547},{"level":806},[1548],{"text":1549,"type":741},"Sleeping for Success",{"type":737,"content":1551},[1552,1554,1560],{"text":1553,"type":741},"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":1555,"type":741,"marks":1556},"recovery",[1557],{"type":752,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1561,"type":741}," means better training performance.",{"type":804,"attrs":1563,"content":1564},{"level":806},[1565],{"text":1566,"type":741},"Train Like a Fighter",{"type":737,"content":1568},[1569,1570,1574],{"text":1269,"type":741},{"text":772,"type":741,"marks":1571},[1572],{"type":752,"attrs":1573},{"href":1274,"uuid":48,"anchor":48,"target":755,"linktype":13},{"text":1575,"type":741}," 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":1577,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1582,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1578,"component":118,"meta_info":1579,"meta_title":7,"block_image":1580,"cover_image":1581,"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":1586,"title":1311,"plugin":43,"description":1587},"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":1589,"alt":1590,"name":7,"focus":48,"title":1590,"filename":1591,"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,[1306],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1600,"created_at":1601,"published_at":1602,"updated_at":1603,"id":1604,"uuid":1605,"content":1606,"slug":1850,"full_slug":1851,"sort_by_date":48,"position":1852,"tag_list":1853,"is_startpage":9,"parent_id":1067,"meta_data":48,"group_id":1854,"first_published_at":1602,"release_id":48,"lang":60,"path":1070,"alternates":1855,"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":1607,"faqs":1608,"title":1600,"topic":1633,"author":1648,"content":1649,"category":1831,"schedule":1839,"component":1034,"meta_info":1840,"cover_image":1844,"description":1848,"contributors":1849},"15047e90-1cb3-49d0-a81f-1e2be9236592",[1609,1613,1617,1621,1625,1629],{"_uid":1610,"answer":1611,"question":1612,"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":1614,"answer":1615,"question":1616,"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":1618,"answer":1619,"question":1620,"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":1622,"answer":1623,"question":1624,"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":1626,"answer":1627,"question":1628,"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":1630,"answer":1631,"question":1632,"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":1634,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1646,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1647,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1635,"component":39,"meta_info":1643,"block_image":1644,"cover_image":1645,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1636,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1641,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1642,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1637,"component":118,"meta_info":1638,"meta_title":7,"block_image":1639,"cover_image":1640,"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":734,"content":1650},[1651,1655,1659,1663,1672,1676,1680,1684,1720,1724,1727,1731,1735,1781,1785,1799,1809,1813,1817,1828],{"type":737,"content":1652},[1653],{"text":1654,"type":741},"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":737,"content":1656},[1657],{"text":1658,"type":741},"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":804,"attrs":1660,"content":1661},{"level":806},[1662],{"text":1612,"type":741},{"type":737,"content":1664},[1665,1667],{"text":1666,"type":741},"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":1668,"type":741,"marks":1669},"Yikes.",[1670],{"type":1671},"italic",{"type":737,"content":1673},[1674],{"text":1675,"type":741},"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":804,"attrs":1677,"content":1678},{"level":806},[1679],{"text":1616,"type":741},{"type":737,"content":1681},[1682],{"text":1683,"type":741},"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":1685,"attrs":1686,"content":1689},"ordered_list",{"order":1687},{"order":1688},1,[1690,1696,1702,1708,1714],{"type":886,"content":1691},[1692],{"type":737,"content":1693},[1694],{"text":1695,"type":741},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":886,"content":1697},[1698],{"type":737,"content":1699},[1700],{"text":1701,"type":741},"Use devices at eye level to prevent bad posture habits.",{"type":886,"content":1703},[1704],{"type":737,"content":1705},[1706],{"text":1707,"type":741},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":886,"content":1709},[1710],{"type":737,"content":1711},[1712],{"text":1713,"type":741},"Do neck and shoulder stretches regularly.",{"type":886,"content":1715},[1716],{"type":737,"content":1717},[1718],{"text":1719,"type":741},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":804,"attrs":1721,"content":1722},{"level":806},[1723],{"text":1620,"type":741},{"type":737,"content":1725},[1726],{"text":1619,"type":741},{"type":804,"attrs":1728,"content":1729},{"level":806},[1730],{"text":1624,"type":741},{"type":737,"content":1732},[1733],{"text":1734,"type":741},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1685,"attrs":1736,"content":1738},{"order":1737},{"order":1688},[1739,1745,1751,1757,1763,1769,1775],{"type":886,"content":1740},[1741],{"type":737,"content":1742},[1743],{"text":1744,"type":741},"Neck Rolls (both directions)",{"type":886,"content":1746},[1747],{"type":737,"content":1748},[1749],{"text":1750,"type":741},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":886,"content":1752},[1753],{"type":737,"content":1754},[1755],{"text":1756,"type":741},"Chin Tucks",{"type":886,"content":1758},[1759],{"type":737,"content":1760},[1761],{"text":1762,"type":741},"Arm Circles",{"type":886,"content":1764},[1765],{"type":737,"content":1766},[1767],{"text":1768,"type":741},"Rows",{"type":886,"content":1770},[1771],{"type":737,"content":1772},[1773],{"text":1774,"type":741},"Chest Openers ",{"type":886,"content":1776},[1777],{"type":737,"content":1778},[1779],{"text":1780,"type":741},"Shoulder Squeezes",{"type":804,"attrs":1782,"content":1783},{"level":806},[1784],{"text":1628,"type":741},{"type":737,"content":1786},[1787,1789,1797],{"text":1788,"type":741},"With movements and stretches to promote proper ",{"text":1790,"type":741,"marks":1791},"posture",[1792,1796],{"type":752,"attrs":1793},{"href":1794,"uuid":48,"anchor":48,"custom":1795,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1169},{"text":1798,"type":741},", 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":804,"attrs":1800,"content":1801},{"level":806},[1802,1804],{"text":1803,"type":741},"How Can Boxing Help Alleviate Tech Neck?",{"text":1805,"type":741,"marks":1806}," ",[1807],{"type":1808},"bold",{"type":737,"content":1810},[1811],{"text":1812,"type":741},"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":804,"attrs":1814,"content":1815},{"level":806},[1816],{"text":1566,"type":741},{"type":737,"content":1818},[1819,1821,1827],{"text":1820,"type":741},"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":772,"type":741,"marks":1822},[1823,1826],{"type":752,"attrs":1824},{"href":1274,"uuid":48,"anchor":48,"custom":1825,"target":755,"linktype":13},{},{"type":1169},{"text":1278,"type":741},{"type":737,"content":1829},[1830],{"text":1282,"type":741},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1832,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1837,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1838,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1833,"component":118,"meta_info":1834,"meta_title":7,"block_image":1835,"cover_image":1836,"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":1841,"title":1842,"plugin":43,"description":1843},"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":1845,"alt":1846,"name":7,"focus":7,"title":1846,"filename":1847,"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,[1306],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":1857,"created_at":1858,"published_at":1859,"updated_at":1860,"id":1861,"uuid":1862,"content":1863,"slug":2154,"full_slug":2155,"sort_by_date":48,"position":2156,"tag_list":2157,"is_startpage":9,"parent_id":1067,"meta_data":48,"group_id":2158,"first_published_at":1859,"release_id":48,"lang":60,"path":1070,"alternates":2159,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":1864,"faqs":1865,"title":1857,"topic":1878,"author":716,"content":1893,"category":2136,"schedule":2144,"component":1034,"meta_info":2145,"cover_image":2149,"description":2148,"contributors":2153},"13dcb405-3683-42a1-8d1e-b249a63d2947",[1866,1870,1874],{"_uid":1867,"answer":1868,"question":1869,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":1871,"answer":1872,"question":1873,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":1875,"answer":1876,"question":1877,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1879,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1891,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1892,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1880,"component":39,"meta_info":1888,"block_image":1889,"cover_image":1890,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1881,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1886,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1887,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1882,"component":118,"meta_info":1883,"meta_title":7,"block_image":1884,"cover_image":1885,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":1894},[1895,1899,1911,1915,1920,1932,1944,1964,1973,1985,1990,2016,2026,2031,2035,2040,2052,2057,2061,2066,2070,2075,2086,2091,2101,2113,2123,2127],{"type":737,"content":1896},[1897],{"text":1898,"type":741},"Have you been waiting for permission to take more naps? Here it is.",{"type":737,"content":1900},[1901,1903,1909],{"text":1902,"type":741},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":1904,"type":741,"marks":1905},"muscle recovery",[1906],{"type":752,"attrs":1907},{"href":1908,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":1910,"type":741},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":737,"content":1912},[1913],{"text":1914,"type":741},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":804,"attrs":1916,"content":1917},{"level":806},[1918],{"text":1919,"type":741},"How Does Napping Help Boxing Performance?",{"type":1139,"attrs":1921},{"id":1922,"body":1923},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[1924],{"url":1925,"_uid":1926,"image":1927,"component":1409,"copyright_details":1931},{"id":7,"url":7,"linktype":1403,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":1928,"alt":1929,"name":7,"focus":48,"title":1929,"filename":1930,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":737,"content":1933},[1934,1936,1942],{"text":1935,"type":741},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":1937,"type":741,"marks":1938},"10 minutes of sleep",[1939],{"type":752,"attrs":1940},{"href":1941,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":1943,"type":741}," can hold many benefits for the body and mind.",{"type":737,"content":1945},[1946,1948,1954,1956,1962],{"text":1947,"type":741},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":1949,"type":741,"marks":1950},"Dr. Amy Bender",[1951],{"type":752,"attrs":1952},{"href":1953,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":1955,"type":741}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":1957,"type":741,"marks":1958},"Rocky Harris",[1959],{"type":752,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":1963,"type":741},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":1139,"attrs":1965},{"id":1922,"body":1966},[1967],{"_uid":1968,"text":1969,"image":1970,"author":1971,"component":1972},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":737,"content":1974},[1975,1977,1983],{"text":1976,"type":741},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":1978,"type":741,"marks":1979},"interview with CBS Sports",[1980],{"type":752,"attrs":1981},{"href":1982,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":1984,"type":741},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":804,"attrs":1986,"content":1987},{"level":806},[1988],{"text":1989,"type":741},"Benefits of Napping",{"type":883,"content":1991},[1992,1998,2004,2010],{"type":886,"content":1993},[1994],{"type":737,"content":1995},[1996],{"text":1997,"type":741},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":886,"content":1999},[2000],{"type":737,"content":2001},[2002],{"text":2003,"type":741},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":886,"content":2005},[2006],{"type":737,"content":2007},[2008],{"text":2009,"type":741},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":886,"content":2011},[2012],{"type":737,"content":2013},[2014],{"text":2015,"type":741},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":1139,"attrs":2017},{"id":1922,"body":2018},[2019],{"url":2020,"_uid":2021,"image":2022,"component":1409,"copyright_details":2025},{"id":7,"url":7,"linktype":1403,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2023,"alt":1929,"name":7,"focus":48,"title":1929,"filename":2024,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":804,"attrs":2027,"content":2028},{"level":806},[2029],{"text":2030,"type":741},"The Art of a Successful Snooze",{"type":737,"content":2032},[2033],{"text":2034,"type":741},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":804,"attrs":2036,"content":2037},{"level":878},[2038],{"text":2039,"type":741},"Timing",{"type":737,"content":2041},[2042,2044,2050],{"text":2043,"type":741},"The ideal time for a nap is ",{"text":2045,"type":741,"marks":2046},"early afternoon",[2047],{"type":752,"attrs":2048},{"href":2049,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":2051,"type":741},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":804,"attrs":2053,"content":2054},{"level":878},[2055],{"text":2056,"type":741},"Length ",{"type":737,"content":2058},[2059],{"text":2060,"type":741},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":804,"attrs":2062,"content":2063},{"level":878},[2064],{"text":2065,"type":741},"Setting",{"type":737,"content":2067},[2068],{"text":2069,"type":741},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":804,"attrs":2071,"content":2072},{"level":878},[2073],{"text":2074,"type":741},"Scheduling",{"type":737,"content":2076},[2077,2079,2084],{"text":2078,"type":741},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":2080,"type":741,"marks":2081},"Dr. Bender recommends",[2082],{"type":752,"attrs":2083},{"href":1953,"uuid":48,"anchor":48,"target":755,"linktype":13},{"text":2085,"type":741}," an extended nap length of around 90 minutes for athletes.",{"type":804,"attrs":2087,"content":2088},{"level":806},[2089],{"text":2090,"type":741},"Dreaming of Greatness",{"type":1139,"attrs":2092},{"id":1922,"body":2093},[2094],{"url":2095,"_uid":2096,"image":2097,"component":1409,"copyright_details":2100},{"id":7,"url":7,"linktype":1403,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2098,"alt":1929,"name":7,"focus":48,"title":1929,"filename":2099,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":737,"content":2102},[2103,2105,2111],{"text":2104,"type":741},"Boxing training is all about making ",{"text":2106,"type":741,"marks":2107},"healthy lifestyle choices",[2108],{"type":752,"attrs":2109},{"href":2110,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2112,"type":741},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":737,"content":2114},[2115,2117,2121],{"text":2116,"type":741},"When you’re training hard, remember that ",{"text":1555,"type":741,"marks":2118},[2119],{"type":752,"attrs":2120},{"href":1559,"uuid":48,"anchor":48,"target":755,"linktype":13},{"text":2122,"type":741}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":804,"attrs":2124,"content":2125},{"level":806},[2126],{"text":1566,"type":741},{"type":737,"content":2128},[2129,2130,2134],{"text":1269,"type":741},{"text":772,"type":741,"marks":2131},[2132],{"type":752,"attrs":2133},{"href":1274,"uuid":48,"anchor":48,"target":755,"linktype":13},{"text":2135,"type":741}," 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":2137,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2142,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2143,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2138,"component":118,"meta_info":2139,"meta_title":7,"block_image":2140,"cover_image":2141,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2146,"title":2147,"plugin":43,"description":2148},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2150,"alt":2151,"name":7,"focus":48,"title":2151,"filename":2152,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1306],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2161,"created_at":2162,"published_at":2163,"updated_at":2164,"id":2165,"uuid":2166,"content":2167,"slug":2430,"full_slug":2431,"sort_by_date":48,"position":2432,"tag_list":2433,"is_startpage":9,"parent_id":1067,"meta_data":48,"group_id":2435,"first_published_at":2436,"release_id":48,"lang":60,"path":1070,"alternates":2437,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":2168,"faqs":2169,"title":2161,"topic":2186,"author":1363,"content":2201,"category":2411,"schedule":2419,"component":1034,"meta_info":2420,"cover_image":2424,"description":2428,"contributors":2429},"e830f475-d311-47a7-a580-bf4708fb885a",[2170,2174,2178,2182],{"_uid":2171,"answer":2172,"question":2173,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":2175,"answer":2176,"question":2177,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":2179,"answer":2180,"question":2181,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":2183,"answer":2184,"question":2185,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2187,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2199,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2200,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2188,"component":39,"meta_info":2196,"block_image":2197,"cover_image":2198,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2189,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2194,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2195,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2190,"component":118,"meta_info":2191,"meta_title":7,"block_image":2192,"cover_image":2193,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":2202},[2203,2217,2227,2251,2256,2259,2264,2267,2272,2286,2290,2294,2298,2302,2306,2310,2315,2319,2327,2331,2335,2339,2343,2347,2351,2355,2363,2367,2371,2375,2379,2383,2388,2392,2397,2407],{"type":737,"content":2204},[2205,2207,2215],{"text":2206,"type":741},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":2208,"type":741,"marks":2209},"according to most experts",[2210,2214],{"type":752,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":755,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1169},{"text":2216,"type":741},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":737,"content":2218},[2219,2221,2225],{"text":2220,"type":741},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":2222,"type":741,"marks":2223},"“let food be thy medicine,” ",[2224],{"type":1671},{"text":2226,"type":741},"as well as believing that disease was not a punishment from the Gods. ",{"type":737,"content":2228},[2229,2231,2239,2241,2249],{"text":2230,"type":741},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2232,"type":741,"marks":2233},"coined the term wellness",[2234,2238],{"type":752,"attrs":2235},{"href":2236,"uuid":48,"anchor":48,"custom":2237,"target":755,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1169},{"text":2240,"type":741},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":2242,"type":741,"marks":2243},"fitness and wellness",[2244,2248],{"type":752,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"custom":2247,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1169},{"text":2250,"type":741}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":804,"attrs":2252,"content":2253},{"level":806},[2254],{"text":2255,"type":741},"What is Fitness?",{"type":737,"content":2257},[2258],{"text":2172,"type":741},{"type":804,"attrs":2260,"content":2261},{"level":806},[2262],{"text":2263,"type":741},"What is Wellness?",{"type":737,"content":2265},[2266],{"text":2176,"type":741},{"type":804,"attrs":2268,"content":2269},{"level":806},[2270],{"text":2271,"type":741},"How to Set Goals for Fitness and Wellness",{"type":737,"content":2273},[2274,2276,2284],{"text":2275,"type":741},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":2277,"type":741,"marks":2278},"S.M.A.R.T. goals",[2279,2283],{"type":752,"attrs":2280},{"href":2281,"uuid":48,"anchor":48,"custom":2282,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1169},{"text":2285,"type":741},":",{"type":737,"content":2287},[2288],{"text":2289,"type":741},"S - Specific",{"type":737,"content":2291},[2292],{"text":2293,"type":741},"M - Measurable",{"type":737,"content":2295},[2296],{"text":2297,"type":741},"A - Achievable",{"type":737,"content":2299},[2300],{"text":2301,"type":741},"R - Relevant",{"type":737,"content":2303},[2304],{"text":2305,"type":741},"T - Timeframe ",{"type":737,"content":2307},[2308],{"text":2309,"type":741},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":804,"attrs":2311,"content":2312},{"level":878},[2313],{"text":2314,"type":741},"Fitness",{"type":737,"content":2316},[2317],{"text":2318,"type":741},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":883,"content":2320},[2321],{"type":886,"content":2322},[2323],{"type":737,"content":2324},[2325],{"text":2326,"type":741},"Example Goal: Weight loss",{"type":737,"content":2328},[2329],{"text":2330,"type":741},"S - 30 lbs.",{"type":737,"content":2332},[2333],{"text":2334,"type":741},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":737,"content":2336},[2337],{"text":2338,"type":741},"A - Doable through proper exercise and nutrition management",{"type":737,"content":2340},[2341],{"text":2342,"type":741},"R - Plan for setbacks (ex. Traveling for work)",{"type":737,"content":2344},[2345],{"text":2346,"type":741},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":804,"attrs":2348,"content":2349},{"level":878},[2350],{"text":339,"type":741},{"type":737,"content":2352},[2353],{"text":2354,"type":741},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":883,"content":2356},[2357],{"type":886,"content":2358},[2359],{"type":737,"content":2360},[2361],{"text":2362,"type":741},"Example Goal: Taking supplements every day (habit creation)",{"type":737,"content":2364},[2365],{"text":2366,"type":741},"S - Take fish oil in the morning, and melatonin in the evening",{"type":737,"content":2368},[2369],{"text":2370,"type":741},"M - Create a calendar chart to track progress - mark off successful days",{"type":737,"content":2372},[2373],{"text":2374,"type":741},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":737,"content":2376},[2377],{"text":2378,"type":741},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":737,"content":2380},[2381],{"text":2382,"type":741},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":804,"attrs":2384,"content":2385},{"level":806},[2386],{"text":2387,"type":741},"Progress Over Perfection",{"type":737,"content":2389},[2390],{"text":2391,"type":741},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":804,"attrs":2393,"content":2394},{"level":806},[2395],{"text":2396,"type":741},"Train For Your Fitness & Wellness",{"type":737,"content":2398},[2399,2400,2406],{"text":1269,"type":741},{"text":772,"type":741,"marks":2401},[2402,2405],{"type":752,"attrs":2403},{"href":1274,"uuid":48,"anchor":48,"custom":2404,"target":755,"linktype":13},{},{"type":1169},{"text":1278,"type":741},{"type":737,"content":2408},[2409],{"text":2410,"type":741},"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":2412,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2417,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2418,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2413,"component":118,"meta_info":2414,"meta_title":7,"block_image":2415,"cover_image":2416,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":2421,"title":2422,"plugin":43,"description":2423},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":2425,"alt":2426,"name":7,"focus":7,"title":2426,"filename":2427,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[1306,2434],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":2439,"created_at":2440,"published_at":2441,"updated_at":2442,"id":2443,"uuid":2444,"content":2445,"slug":2692,"full_slug":2693,"sort_by_date":48,"position":2694,"tag_list":2695,"is_startpage":9,"parent_id":1067,"meta_data":48,"group_id":2696,"first_published_at":2441,"release_id":48,"lang":60,"path":1070,"alternates":2697,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":2446,"faqs":2447,"title":2439,"topic":2488,"author":1131,"content":2503,"category":2674,"schedule":2682,"component":1034,"meta_info":2683,"cover_image":2687,"description":2690,"contributors":2691},"2f244d75-004f-444f-bc2e-7551adea7b2f",[2448,2452,2456,2460,2464,2468,2472,2476,2480,2484],{"_uid":2449,"answer":2450,"question":2451,"component":670},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":2453,"answer":2454,"question":2455,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":2457,"answer":2458,"question":2459,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":2461,"answer":2462,"question":2463,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":2465,"answer":2466,"question":2467,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":2469,"answer":2470,"question":2471,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":2473,"answer":2474,"question":2475,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":2477,"answer":2478,"question":2479,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":2481,"answer":2482,"question":2483,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":2485,"answer":2486,"question":2487,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2489,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2501,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2490,"component":39,"meta_info":2498,"block_image":2499,"cover_image":2500,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2491,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2496,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2497,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2492,"component":118,"meta_info":2493,"meta_title":7,"block_image":2494,"cover_image":2495,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":2504},[2505,2519,2523,2527,2540,2544,2547,2552,2556,2561,2581,2586,2590,2595,2598,2603,2607,2612,2615,2620,2623,2628,2631,2636,2640,2645,2648,2653,2657,2661,2671],{"type":737,"content":2506},[2507,2509,2517],{"text":2508,"type":741},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":2510,"type":741,"marks":2511},"Shanie Smash",[2512,2516],{"type":752,"attrs":2513},{"href":2514,"uuid":48,"anchor":48,"custom":2515,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1169},{"text":2518,"type":741}," explains, that is the moment cupping therapy became mainstream.",{"type":737,"content":2520},[2521],{"text":2522,"type":741},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":737,"content":2524},[2525],{"text":2526,"type":741},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":1139,"attrs":2528},{"id":2529,"body":2530},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[2531],{"_uid":2532,"link":2533,"image":2535,"title":2539,"component":1152},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":2534,"target":755,"linktype":13,"fieldtype":14,"cached_url":2534},"https://youtu.be/6tjOG5AhObQ",{"id":2536,"alt":2537,"name":7,"focus":7,"title":2537,"filename":2538,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS",{"type":804,"attrs":2541,"content":2542},{"level":806},[2543],{"text":2451,"type":741},{"type":737,"content":2545},[2546],{"text":2450,"type":741},{"type":804,"attrs":2548,"content":2549},{"level":806},[2550],{"text":2551,"type":741},"What Does Cupping Do for the Body?",{"type":737,"content":2553},[2554],{"text":2555,"type":741},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":804,"attrs":2557,"content":2558},{"level":878},[2559],{"text":2560,"type":741},"Cupping Therapy Benefits:",{"type":883,"content":2562},[2563,2569,2575],{"type":886,"content":2564},[2565],{"type":737,"content":2566},[2567],{"text":2568,"type":741},"Relieves Pain",{"type":886,"content":2570},[2571],{"type":737,"content":2572},[2573],{"text":2574,"type":741},"Promotes Circulation",{"type":886,"content":2576},[2577],{"type":737,"content":2578},[2579],{"text":2580,"type":741},"Muscle Release",{"type":804,"attrs":2582,"content":2583},{"level":806},[2584],{"text":2585,"type":741},"How Do You Know Where the Cups Need to go?",{"type":737,"content":2587},[2588],{"text":2589,"type":741},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":804,"attrs":2591,"content":2592},{"level":806},[2593],{"text":2594,"type":741},"Is There Anything You Have to Do to Prepare for a Session?",{"type":737,"content":2596},[2597],{"text":2462,"type":741},{"type":804,"attrs":2599,"content":2600},{"level":806},[2601],{"text":2602,"type":741},"Can You Get Injured or Do it Wrong?",{"type":737,"content":2604},[2605],{"text":2606,"type":741},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":804,"attrs":2608,"content":2609},{"level":806},[2610],{"text":2611,"type":741},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":737,"content":2613},[2614],{"text":2470,"type":741},{"type":804,"attrs":2616,"content":2617},{"level":806},[2618],{"text":2619,"type":741},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":737,"content":2621},[2622],{"text":2474,"type":741},{"type":804,"attrs":2624,"content":2625},{"level":806},[2626],{"text":2627,"type":741},"How Often do You Recommend a Cupping Session?",{"type":737,"content":2629},[2630],{"text":2478,"type":741},{"type":804,"attrs":2632,"content":2633},{"level":806},[2634],{"text":2635,"type":741},"How Much Does a Cupping Therapy Session Cost?",{"type":737,"content":2637},[2638],{"text":2639,"type":741},"$60 - $150 depending on experience.  ",{"type":804,"attrs":2641,"content":2642},{"level":806},[2643],{"text":2644,"type":741},"What Causes Cupping Therapy Marks?",{"type":737,"content":2646},[2647],{"text":2486,"type":741},{"type":804,"attrs":2649,"content":2650},{"level":806},[2651],{"text":2652,"type":741},"Cupping Therapy - Smash or Pass?",{"type":737,"content":2654},[2655],{"text":2656,"type":741},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":804,"attrs":2658,"content":2659},{"level":806},[2660],{"text":1265,"type":741},{"type":737,"content":2662},[2663,2664,2670],{"text":1269,"type":741},{"text":772,"type":741,"marks":2665},[2666,2669],{"type":752,"attrs":2667},{"href":1274,"uuid":48,"anchor":48,"custom":2668,"target":755,"linktype":13},{},{"type":1169},{"text":1278,"type":741},{"type":737,"content":2672},[2673],{"text":1282,"type":741},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2675,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2680,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2676,"component":118,"meta_info":2677,"meta_title":7,"block_image":2678,"cover_image":2679,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2684,"title":2685,"plugin":43,"description":2686},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":2688,"alt":2537,"name":7,"focus":7,"title":2537,"filename":2689,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[1306],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":1034,"created_at":2699,"published_at":2700,"updated_at":2701,"id":2702,"uuid":2703,"content":2704,"slug":1034,"full_slug":2725,"sort_by_date":48,"position":446,"tag_list":2726,"is_startpage":9,"parent_id":2727,"meta_data":48,"group_id":2728,"first_published_at":2729,"release_id":48,"lang":60,"path":7,"alternates":2730,"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":2705,"component":2706,"meta_info":2707,"custom_content_list":2709},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2708,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2710,2715,2720],{"_uid":2711,"label":2712,"value":2713,"dev_id":2714,"component":741},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2716,"label":2717,"value":2718,"dev_id":2719,"component":741},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2721,"label":2722,"value":2723,"dev_id":2724,"component":741},"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",[],1787353518084]