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How we feel, think, act, and cope with the normal stressors of life are reflections of our mental health state. It is crucial that we prioritize mental health throughout all stages of our lives.","What Is Mental Health?",{"_uid":676,"answer":677,"question":678,"component":670},"a19becf4-12fd-4737-8cb0-4bfbec2ed822","The role of exercise helps - 1. Support The Immune System: Regular physical activity has been shown to have a positive effect on the immune system for a few reasons. First, it improves the blood circulation of white blood cells such as lymphocytes and leukocytes, which are the immune system’s defense soldiers that help the body fight infection. Second, it increases the release of anti-inflammatory cytokines, which signal the immune system to do its job, and lastly, it mobilizes natural killer cells, a type of white blood cell that can destroy cells infected with a virus. Research suggests that physically active individuals have lower rates of acute respiratory infections and may experience lower duration and intensity of symptoms from respiratory diseases. Evidence also highlights that frequent exercise might delay the aging of the immune system.\n2. Promotes Mental Health: If you have ever experienced a “runner’s high” then you know that running, as well as other aerobic exercises such as boxing and kickboxing, releases feel-good hormones that are responsible for feelings of happiness, joy, and pleasure. Many studies have found exercise to positively impact mental health by improving self-esteem and mood while reducing anxiety, depression, anger, and confusion. There is overwhelming evidence that exercise improves mental health; incorporating a daily sweat can help boost confidence and improve mood, and with FightCamp, you can box your way to better mental health while working on your conditioning and strength!","What Is The Role of Exercise For A Healthy Lifestyle?",{"_uid":680,"answer":681,"question":682,"component":670},"a03e8935-1bfb-4108-9d7f-e3c5c9ed7052","Nutrition Helps - 1. Support The Immune System: Beyond exercise, what you put on your plate also has a crucial impact on both your physical and mental health. Consuming a diet rich in foods such as fruits, vegetables, legumes, nuts, seeds, and spices, provides an array of micronutrients that support the immune system. In particular, vitamins A, C, D, and E, along with minerals such as zinc and selenium play a special role in regulating immunity and helping the body fight infections. To learn more about how nutrition supports the body’s defense systems, and what foods to add to your plate, check out A Boxer’s Guide To A Strong Immune System.\n2. Promotes Mental Health: Nutrition also plays a role in supporting mental health. High-fiber foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, promote the growth of good bacteria and therefore support a healthy gut. This matters because the gut is where many hormones are produced, including serotonin, a neurotransmitter that has an important role in regulating mood. What’s more, studies have found that having adequate levels of minerals such as zinc, selenium, and magnesium, which can be obtained from food or supplementation, is inversely associated with depression. Other studies suggest that diets rich in plant-based foods and healthy fats such as fish and seafood are associated with a significantly lower risk of depressive symptoms, while diets high in red meat, processed meat, refined sugars, and high-fat dairy products are associated with a higher risk of depression.","What Is the Role of Nutrition For A Healthy Lifestyle?",{"_uid":684,"answer":685,"question":686,"component":670},"3f7eb6ff-4c5c-42aa-bbb8-b3a87ed8bc7b","1. Weight Management: Proper nutrition and regular physical activity are at the core of weight management, which is largely affected by lifestyle choices. Currently, only 1 in 4 adults meets the 2018 Physical Activity Guidelines for Americans, which recommends 150 minutes of exercise per week (30 minutes per day, five days per week). Similarly, fewer than 1 in 10 adults meet the daily requirements for consuming vegetables, and less than 10% of the population meet the daily requirement for fiber consumption. It is crucial that individuals understand the relationship between lifestyle choices and maintaining a healthy weight in order to reduce their risk for disease.\n2. Self-Care: Last but not least, keeping a self-care routine is essential for supporting overall health. Incorporating mindful practices such as meditation and breathing exercises can reduce stress levels and regulate heart rate, while low-intensity exercises such as yoga and pilates can promote flexibility and bodyweight strength. Similarly, it’s important to add activities that give you pleasure to your routine. Whether that is dancing, shadowboxing, walking your dog, coloring, reading a good book, gardening, or spending time outdoors, doing things that make you happy are crucial for your mental health. Incorporating these lifestyle choices – regular exercise, proper nutrition, and mindful practices – is the key to feeling good, looking good, and improving quality of life, paving the way for long-term wellbeing.","What are other factors to consider for a healthy lifestyle?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":688,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":690,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":720,"full_slug":721,"sort_by_date":48,"position":501,"tag_list":722,"is_startpage":9,"parent_id":723,"meta_data":48,"group_id":724,"first_published_at":725,"release_id":48,"lang":60,"path":48,"alternates":726,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":717,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":719,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":714,"alt":712,"name":712,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":728,"content":729},"doc",[730,736,742,745,749,752,759,774,780,818,823,859,865,876,880,892,896,922,927,932,952,957,969,975,986,990,1002],{"type":731,"content":732},"paragraph",[733],{"text":734,"type":735},"Leading a healthy lifestyle is more than just looking good, it’s about feeling good – both physically and mentally. Health is defined as both the state of being free from illness and a person's mental or physical condition. But, if you’re asking yourself, what does following a healthy lifestyle truly mean? And how does it help our body and mind? Here, we will discuss how exercise and nutrition can impact your physical and mental health, as well as a few other factors you should consider.","text",{"type":737,"attrs":738,"content":740},"heading",{"level":739},2,[741],{"text":669,"type":735},{"type":731,"content":743},[744],{"text":668,"type":735},{"type":737,"attrs":746,"content":747},{"level":739},[748],{"text":674,"type":735},{"type":731,"content":750},[751],{"text":673,"type":735},{"type":737,"attrs":753,"content":754},{"level":739},[755,757],{"text":756,"type":735},"The Role of Exercise",{"type":758},"hard_break",{"type":760,"attrs":761},"blok",{"id":762,"body":763},"370786c3-48f5-4abd-be00-f44b2ab8218a",[764],{"url":765,"_uid":767,"image":768,"component":772,"copyright_details":773},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"story","i-8e83df73-315e-448f-8a82-ac61609f61b3",{"id":769,"alt":770,"name":7,"focus":48,"title":770,"filename":771,"copyright":7,"fieldtype":50},4091587,"FightCamp Trainer Coach PJ Exercising","https://a.storyblok.com/f/115220/1100x1100/311f14647d/coach_pj_exercising.png","content_image",[],{"type":737,"attrs":775,"content":777},{"level":776},3,[778],{"text":779,"type":735},"1. Supports The Immune System",{"type":731,"content":781},[782,784,792,794,800,802,808,810,816],{"text":783,"type":735},"Regular physical activity has been ",{"text":785,"type":735,"marks":786},"shown",[787],{"type":788,"attrs":789},"link",{"href":790,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/","_blank",{"text":793,"type":735}," to have a positive effect on the immune system for a few reasons. First, it ",{"text":795,"type":735,"marks":796},"improves",[797],{"type":788,"attrs":798},{"href":799,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6191490/",{"text":801,"type":735}," the blood circulation of white blood cells such as lymphocytes and leukocytes, which are the immune system’s defense soldiers that help the body fight infection. Second, it increases the release of anti-inflammatory cytokines, which signal the immune system to do its job, and lastly, it mobilizes natural killer cells, a type of white blood cell that can destroy cells infected with a virus. ",{"text":803,"type":735,"marks":804},"Research",[805],{"type":788,"attrs":806},{"href":807,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/",{"text":809,"type":735}," suggests that physically active individuals have lower rates of acute respiratory infections and may experience lower duration and intensity of symptoms from respiratory diseases. ",{"text":811,"type":735,"marks":812},"Evidence",[813],{"type":788,"attrs":814},{"href":815,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fimmu.2018.00648/full",{"text":817,"type":735}," also highlights that frequent exercise might delay the aging of the immune system.",{"type":737,"attrs":819,"content":820},{"level":776},[821],{"text":822,"type":735},"2. Promotes Mental Health",{"type":731,"content":824},[825,827,833,835,841,843,849,851,857],{"text":826,"type":735},"If you have ever experienced a “runner’s high” then you know that running, as well as other aerobic exercises such as boxing and kickboxing, releases feel-good hormones that are responsible for feelings of happiness, joy, and pleasure. Many ",{"text":828,"type":735,"marks":829},"studies",[830],{"type":788,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/#:~:text=Exercise%20improves%20mental%20health%20by,self%2Desteem%20and%20cognitive%20function.&text=Exercise%20has%20also%20been%20found,self%2Desteem%20and%20social%20withdrawal.",{"text":834,"type":735}," have found exercise to positively impact mental health by ",{"text":836,"type":735,"marks":837},"improving",[838],{"type":788,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/",{"text":842,"type":735}," self-esteem and mood while reducing anxiety, depression, anger, and confusion. There is overwhelming evidence that ",{"text":844,"type":735,"marks":845},"exercise improves mental health",[846],{"type":788,"attrs":847},{"href":848,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":850,"type":735},"; incorporating a daily sweat can help boost confidence and improve mood, and with FightCamp, you can ",{"text":852,"type":735,"marks":853},"box your way to better mental health",[854],{"type":788,"attrs":855},{"href":856,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":858,"type":735}," while working on your conditioning and strength!",{"type":737,"attrs":860,"content":861},{"level":739},[862,864],{"text":863,"type":735},"The Role of Nutrition",{"type":758},{"type":760,"attrs":866},{"id":762,"body":867},[868],{"url":869,"_uid":870,"image":871,"component":772,"copyright_details":875},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-36e0868f-78c5-4a73-ba9f-b21d91fe5b2b",{"id":872,"alt":873,"name":7,"focus":48,"title":873,"filename":874,"copyright":7,"fieldtype":50},4091586,"Coach PJ Wrapping Hands","https://a.storyblok.com/f/115220/1100x1100/cde79115cd/traditional_hand_wraps.png",[],{"type":737,"attrs":877,"content":878},{"level":776},[879],{"text":779,"type":735},{"type":731,"content":881},[882,884,890],{"text":883,"type":735},"Beyond exercise, what you put on your plate also has a crucial impact on both your physical and mental health. Consuming a diet rich in foods such as fruits, vegetables, legumes, nuts, seeds, and spices, provides an array of micronutrients that support the immune system. In particular, vitamins A, C, D, and E, along with minerals such as zinc and selenium play a special role in regulating immunity and helping the body fight infections. To learn more about how nutrition supports the body’s defense systems, and what foods to add to your plate, check out ",{"text":885,"type":735,"marks":886},"A Boxer’s Guide To A Strong Immune System",[887],{"type":788,"attrs":888},{"href":889,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system/",{"text":891,"type":735},".",{"type":737,"attrs":893,"content":894},{"level":776},[895],{"text":822,"type":735},{"type":731,"content":897},[898,900,905,907,912,914,920],{"text":899,"type":735},"Nutrition also plays a role in supporting mental health. High-fiber foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, promote the growth of good bacteria and therefore support a healthy gut. This matters because the gut is where many hormones are produced, including serotonin, a neurotransmitter that has an important role in regulating mood. What’s more, ",{"text":828,"type":735,"marks":901},[902],{"type":788,"attrs":903},{"href":904,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986464/",{"text":906,"type":735}," have found that having adequate levels of minerals such as zinc, selenium, and magnesium, which can be obtained from food or supplementation, is inversely associated with depression. Other ",{"text":828,"type":735,"marks":908},[909],{"type":788,"attrs":910},{"href":911,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.sciencedirect.com/science/article/abs/pii/S0165032717307048?via%3Dihub",{"text":913,"type":735}," suggest that diets rich in plant-based foods and healthy fats such as fish and seafood are associated with a significantly lower risk of depressive symptoms, while diets high in red meat, processed meat, refined sugars, and high-fat dairy products are ",{"text":915,"type":735,"marks":916},"associated",[917],{"type":788,"attrs":918},{"href":919,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://www.sciencedirect.com/science/article/abs/pii/S0165178117301981?via%3Dihub",{"text":921,"type":735}," with a higher risk of depression.",{"type":737,"attrs":923,"content":924},{"level":739},[925],{"text":926,"type":735},"Other Factors To Consider…",{"type":737,"attrs":928,"content":929},{"level":776},[930],{"text":931,"type":735},"Weight Management",{"type":731,"content":933},[934,936,942,944,950],{"text":935,"type":735},"Proper nutrition and regular physical activity are at the core of weight management, which is largely affected by lifestyle choices. Currently, only 1 in 4 adults meets the ",{"text":937,"type":735,"marks":938},"2018 Physical Activity Guidelines for Americans",[939],{"type":788,"attrs":940},{"href":941,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf",{"text":943,"type":735},", which recommends 150 minutes of exercise per week (30 minutes per day, five days per week). Similarly, fewer than 1 in 10 adults meet the daily requirements for consuming vegetables, and less than 10% of the population meet the daily requirement for ",{"text":945,"type":735,"marks":946},"fiber consumption",[947],{"type":788,"attrs":948},{"href":949,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/",{"text":951,"type":735},". It is crucial that individuals understand the relationship between lifestyle choices and maintaining a healthy weight in order to reduce their risk for disease.",{"type":737,"attrs":953,"content":954},{"level":776},[955],{"text":956,"type":735},"Self-Care",{"type":731,"content":958},[959,961,967],{"text":960,"type":735},"Last but not least, keeping a self-care routine is essential for supporting overall health. Incorporating mindful practices such as meditation and breathing exercises can reduce stress levels and regulate heart rate, while low-intensity exercises such as ",{"text":962,"type":735,"marks":963},"yoga",[964],{"type":788,"attrs":965},{"href":966,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers",{"text":968,"type":735}," and pilates can promote flexibility and bodyweight strength. Similarly, it’s important to add activities that give you pleasure to your routine. Whether that is dancing, shadowboxing, walking your dog, coloring, reading a good book, gardening, or spending time outdoors, doing things that make you happy is crucial for your mental health. Incorporating these lifestyle choices – regular exercise, proper nutrition, and mindful practices – is the key to feeling good, looking good, and improving quality of life, paving the way for long-term wellbeing.",{"type":737,"attrs":970,"content":971},{"level":739},[972,974],{"text":973,"type":735},"Now It’s Your Turn",{"type":758},{"type":760,"attrs":976},{"id":762,"body":977},[978],{"url":979,"_uid":980,"image":981,"component":772,"copyright_details":985},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-3d2b66c4-273b-4a62-906f-97250af132b7",{"id":982,"alt":983,"name":7,"focus":48,"title":983,"filename":984,"copyright":7,"fieldtype":50},4091583,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/4c306cc574/coach_pj.png",[],{"type":731,"content":987},[988],{"text":989,"type":735},"We get it – incorporating healthy habits is easier said than done. Well, we have some news for you: You will not be able to meet your job’s demands and care for your family if your health, whether physical or mental, is compromised. Keeping a healthy body and mind should be a priority, so finding practical ways to incorporate exercise, good nutrition, and mindful practices into your life is key.",{"type":731,"content":991},[992,994,1000],{"text":993,"type":735},"Are you ready to train like a fighter for a healthier lifestyle? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the ",{"text":995,"type":735,"marks":996},"FREE FightCamp App",[997],{"type":788,"attrs":998},{"href":999,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1001,"type":735}," and train with real fighters from the comfort of your own home.",{"type":760,"attrs":1003},{"id":1004,"body":1005},"80187bdc-dde1-445f-9705-c93ba7c48866",[1006],{"url":1007,"_uid":1009,"image":1010,"component":772,"copyright_details":1014},{"id":7,"url":1008,"linktype":13,"fieldtype":14,"cached_url":1008},"https://fightcamp.app.link/GD872R25zob","i-33c84f24-a6ce-435f-bf02-fd2f897bb098",{"id":1011,"alt":1012,"name":7,"focus":48,"title":1012,"filename":1013,"copyright":7,"fieldtype":50},4331958,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/452e949a4c/blog_in-article_ads_free_workout_opt3_041222.png",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1016,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1021,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1017,"component":118,"meta_info":1018,"meta_title":7,"block_image":1019,"cover_image":1020,"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},[],[],"2022-04-22 00:00","article",{"_uid":1026,"title":657,"plugin":43,"description":1027},"a508cf9f-69ee-4ca4-a63d-a2a8f4f631a0","Exercise, Nutrition, Self Care ... How should you prioritize these lifestyle choices to meet today's standards and your health?",{"id":1029,"alt":657,"name":7,"focus":48,"title":657,"filename":1030,"copyright":7,"fieldtype":50},4091588,"https://a.storyblok.com/f/115220/2400x990/688b5e1167/how-leading-a-healthy-lifestyle-will-help-your-body-and-mind.png",[],"how-leading-a-healthy-lifestyle-will-help-your-body-and-mind","blogs/how-leading-a-healthy-lifestyle-will-help-your-body-and-mind",-3930,[1036],"featured",60887917,"2bbca79f-6b9c-4bb5-a5a3-c2e57176ff0b","2022-04-22T02:03:00.000Z","wellness/{{story.slug}}",[],["Reactive",1043],[1044,1286,1517,1760,1996,2215],{"name":1045,"created_at":1046,"published_at":1047,"updated_at":1048,"id":1049,"uuid":1050,"content":1051,"slug":1279,"full_slug":1280,"sort_by_date":48,"position":1281,"tag_list":1282,"is_startpage":9,"parent_id":1037,"meta_data":48,"group_id":1283,"first_published_at":1284,"release_id":48,"lang":60,"path":1040,"alternates":1285,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":1052,"faqs":1053,"title":1062,"topic":1063,"author":1078,"content":1079,"category":1260,"schedule":1268,"component":1024,"meta_info":1269,"cover_image":1273,"description":1277,"contributors":1278},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1054,1058],{"_uid":1055,"answer":1056,"question":1057,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":1059,"answer":1060,"question":1061,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1064,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1076,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1077,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1065,"component":39,"meta_info":1073,"block_image":1074,"cover_image":1075,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1066,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1071,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1072,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1067,"component":118,"meta_info":1068,"meta_title":7,"block_image":1069,"cover_image":1070,"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":728,"content":1080},[1081,1085,1090,1115,1119,1124,1136,1140,1145,1149,1163,1168,1182,1187,1191,1196,1200,1205,1209,1214,1224,1237,1242,1256],{"type":731,"content":1082},[1083],{"text":1084,"type":735},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":737,"attrs":1086,"content":1087},{"level":739},[1088],{"text":1089,"type":735},"Cold Hard Facts",{"type":731,"content":1091},[1092,1094,1103,1105,1113],{"text":1093,"type":735},"The ",{"text":1095,"type":735,"marks":1096},"average American will usually gain around 10-15 lbs.",[1097,1101],{"type":788,"attrs":1098},{"href":1099,"uuid":48,"anchor":48,"custom":1100,"target":791,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1102},"underline",{"text":1104,"type":735}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":1106,"type":735,"marks":1107},"New Year resolution",[1108,1112],{"type":788,"attrs":1109},{"href":1110,"uuid":48,"anchor":48,"custom":1111,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1102},{"text":1114,"type":735}," is health-related. ",{"type":731,"content":1116},[1117],{"text":1118,"type":735},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":737,"attrs":1120,"content":1121},{"level":739},[1122],{"text":1123,"type":735},"Getting Back into Routine",{"type":760,"attrs":1125},{"id":1126,"body":1127},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[1128],{"url":1129,"_uid":1130,"image":1131,"component":772,"copyright_details":1135},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":1132,"alt":1133,"name":7,"focus":7,"title":1133,"filename":1134,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":731,"content":1137},[1138],{"text":1139,"type":735},"Here is how you can get back on track and in shape after the holidays.",{"type":737,"attrs":1141,"content":1142},{"level":776},[1143],{"text":1144,"type":735},"Start Slow",{"type":731,"content":1146},[1147],{"text":1148,"type":735},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":731,"content":1150},[1151,1153,1161],{"text":1152,"type":735},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":1154,"type":735,"marks":1155},"ease back into your training routine",[1156,1160],{"type":788,"attrs":1157},{"href":1158,"uuid":48,"anchor":48,"custom":1159,"target":791,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1102},{"text":1162,"type":735},", and you’re more likely to stick with it past the month of February. ",{"type":737,"attrs":1164,"content":1165},{"level":776},[1166],{"text":1167,"type":735},"Get Back on Track Consistently",{"type":731,"content":1169},[1170,1172,1180],{"text":1171,"type":735},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":1173,"type":735,"marks":1174},"eating the rainbow",[1175,1179],{"type":788,"attrs":1176},{"href":1177,"uuid":48,"anchor":48,"custom":1178,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1102},{"text":1181,"type":735},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":737,"attrs":1183,"content":1184},{"level":776},[1185],{"text":1186,"type":735},"Don’t Be Too Hard on Yourself",{"type":731,"content":1188},[1189],{"text":1190,"type":735},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":737,"attrs":1192,"content":1193},{"level":776},[1194],{"text":1195,"type":735},"Reflect on the Small Victories",{"type":731,"content":1197},[1198],{"text":1199,"type":735},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":737,"attrs":1201,"content":1202},{"level":776},[1203],{"text":1204,"type":735},"Have Fun Getting Back Into Shape",{"type":731,"content":1206},[1207],{"text":1208,"type":735},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":737,"attrs":1210,"content":1211},{"level":739},[1212],{"text":1213,"type":735},"Progress Over Perfection",{"type":760,"attrs":1215},{"id":1126,"body":1216},[1217],{"url":1218,"_uid":1219,"image":1220,"component":772,"copyright_details":1223},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":1221,"alt":1133,"name":7,"focus":7,"title":1133,"filename":1222,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":731,"content":1225},[1226,1228,1235],{"text":1227,"type":735},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":1229,"type":735,"marks":1230},"planning",[1231],{"type":788,"attrs":1232},{"href":1233,"uuid":48,"anchor":48,"custom":1234,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":1236,"type":735},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":737,"attrs":1238,"content":1239},{"level":739},[1240],{"text":1241,"type":735},"Train Like a Fighter This Year",{"type":731,"content":1243},[1244,1246,1254],{"text":1245,"type":735},"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":1247,"type":735,"marks":1248},"FightCamp",[1249,1253],{"type":788,"attrs":1250},{"href":1251,"uuid":48,"anchor":48,"custom":1252,"target":791,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1102},{"text":1255,"type":735}," 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":731,"content":1257},[1258],{"text":1259,"type":735},"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":1261,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1266,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1267,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1262,"component":118,"meta_info":1263,"meta_title":7,"block_image":1264,"cover_image":1265,"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},[],[],"2023-01-02 00:00",{"_uid":1270,"title":1271,"plugin":43,"description":1272},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":1274,"alt":1275,"name":7,"focus":7,"title":1275,"filename":1276,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[1036],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1287,"created_at":1288,"published_at":1289,"updated_at":1290,"id":1291,"uuid":1292,"content":1293,"slug":1510,"full_slug":1511,"sort_by_date":48,"position":1512,"tag_list":1513,"is_startpage":9,"parent_id":1037,"meta_data":48,"group_id":1514,"first_published_at":1515,"release_id":48,"lang":60,"path":1040,"alternates":1516,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1294,"faqs":1295,"title":1287,"topic":1304,"author":1319,"content":1320,"category":1491,"schedule":1499,"component":1024,"meta_info":1500,"cover_image":1504,"description":1508,"contributors":1509},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1296,1300],{"_uid":1297,"answer":1298,"question":1299,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1301,"answer":1302,"question":1303,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1305,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1317,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1318,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1306,"component":39,"meta_info":1314,"block_image":1315,"cover_image":1316,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1307,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1312,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1308,"component":118,"meta_info":1309,"meta_title":7,"block_image":1310,"cover_image":1311,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":728,"content":1321},[1322,1327,1338,1350,1360,1365,1375,1380,1404,1409,1413,1418,1422,1427,1431,1436,1440,1445,1455,1487],{"type":737,"attrs":1323,"content":1324},{"level":739},[1325],{"text":1326,"type":735},"Are You Ready to Make the Most of the New Year?  ",{"type":731,"content":1328},[1329,1331,1336],{"text":1330,"type":735},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1332,"type":735,"marks":1333},"path",[1334],{"type":1335},"italic",{"text":1337,"type":735},", which is a way to stay organized as you achieve your goals. ",{"type":760,"attrs":1339},{"id":1340,"body":1341},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1342],{"url":1343,"_uid":1344,"image":1345,"component":772,"copyright_details":1349},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1346,"alt":1347,"name":7,"focus":7,"title":1347,"filename":1348,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":731,"content":1351},[1352,1354,1358],{"text":1353,"type":735},"A popular and effective way to create a ",{"text":1355,"type":735,"marks":1356},"path ",[1357],{"type":1335},{"text":1359,"type":735},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":737,"attrs":1361,"content":1362},{"level":739},[1363],{"text":1364,"type":735},"How to Make S.M.A.R.T. Goals for the New Year",{"type":760,"attrs":1366},{"id":1340,"body":1367},[1368],{"url":1369,"_uid":1370,"image":1371,"component":772,"copyright_details":1374},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1372,"alt":1347,"name":7,"focus":7,"title":1347,"filename":1373,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":737,"attrs":1376,"content":1377},{"level":776},[1378],{"text":1379,"type":735},"1. Make Your Goals Specific",{"type":731,"content":1381},[1382,1384,1392,1394,1402],{"text":1383,"type":735},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1385,"type":735,"marks":1386},"30 minutes per day",[1387,1391],{"type":788,"attrs":1388},{"href":1389,"uuid":48,"anchor":48,"custom":1390,"target":791,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1102},{"text":1393,"type":735}," and following a ",{"text":1395,"type":735,"marks":1396},"healthy meal plan",[1397,1401],{"type":788,"attrs":1398},{"href":1399,"uuid":48,"anchor":48,"custom":1400,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1102},{"text":1403,"type":735},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":737,"attrs":1405,"content":1406},{"level":776},[1407],{"text":1408,"type":735},"2. Make Your Goals Measurable ",{"type":731,"content":1410},[1411],{"text":1412,"type":735},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":737,"attrs":1414,"content":1415},{"level":776},[1416],{"text":1417,"type":735},"3. Make Your Goals Attainable",{"type":731,"content":1419},[1420],{"text":1421,"type":735},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":737,"attrs":1423,"content":1424},{"level":776},[1425],{"text":1426,"type":735},"4. Make Your Goals Relevant",{"type":731,"content":1428},[1429],{"text":1430,"type":735},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":737,"attrs":1432,"content":1433},{"level":776},[1434],{"text":1435,"type":735},"5. Make Your Goals Time-Bound",{"type":731,"content":1437},[1438],{"text":1439,"type":735},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":737,"attrs":1441,"content":1442},{"level":739},[1443],{"text":1444,"type":735},"Train S.M.A.R.T. Like a Fighter",{"type":760,"attrs":1446},{"id":1340,"body":1447},[1448],{"url":1449,"_uid":1450,"image":1451,"component":772,"copyright_details":1454},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1452,"alt":1347,"name":7,"focus":7,"title":1347,"filename":1453,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":731,"content":1456},[1457,1459,1467,1469,1477,1479,1485],{"text":1458,"type":735},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1460,"type":735,"marks":1461},"Facebook",[1462,1466],{"type":788,"attrs":1463},{"href":1464,"uuid":48,"anchor":48,"custom":1465,"target":791,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1102},{"text":1468,"type":735}," and ",{"text":1470,"type":735,"marks":1471},"Instagram",[1472,1476],{"type":788,"attrs":1473},{"href":1474,"uuid":48,"anchor":48,"custom":1475,"target":791,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1102},{"text":1478,"type":735},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1247,"type":735,"marks":1480},[1481,1484],{"type":788,"attrs":1482},{"href":1251,"uuid":48,"anchor":48,"custom":1483,"target":791,"linktype":13},{},{"type":1102},{"text":1486,"type":735}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":731,"content":1488},[1489],{"text":1490,"type":735},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1492,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1497,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1498,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1493,"component":118,"meta_info":1494,"meta_title":7,"block_image":1495,"cover_image":1496,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1501,"title":1502,"plugin":43,"description":1503},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1505,"alt":1506,"name":7,"focus":7,"title":1506,"filename":1507,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1036],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1518,"created_at":1519,"published_at":1520,"updated_at":1521,"id":1522,"uuid":1523,"content":1524,"slug":1754,"full_slug":1755,"sort_by_date":48,"position":1756,"tag_list":1757,"is_startpage":9,"parent_id":1037,"meta_data":48,"group_id":1758,"first_published_at":1520,"release_id":48,"lang":60,"path":1040,"alternates":1759,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":1525,"faqs":1526,"title":1518,"topic":1535,"author":1550,"content":1551,"category":1735,"schedule":1743,"component":1024,"meta_info":1744,"cover_image":1748,"description":1752,"contributors":1753},"a983449a-f8b7-47b4-82af-2f189684608f",[1527,1531],{"_uid":1528,"answer":1529,"question":1530,"component":670},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?",{"_uid":1532,"answer":1533,"question":1534,"component":670},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1536,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1548,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1537,"component":39,"meta_info":1545,"block_image":1546,"cover_image":1547,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1538,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1543,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1544,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1539,"component":118,"meta_info":1540,"meta_title":7,"block_image":1541,"cover_image":1542,"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":728,"content":1552},[1553,1557,1561,1571,1576,1581,1595,1599,1604,1619,1623,1628,1632,1636,1682,1687,1691,1705,1709,1713,1717,1722,1732],{"type":731,"content":1554},[1555],{"text":1556,"type":735},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":731,"content":1558},[1559],{"text":1560,"type":735},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":731,"content":1562},[1563,1565,1569],{"text":1564,"type":735},"But before answering the question, ",{"text":1566,"type":735,"marks":1567},"Which exercise is best for hormone balance?",[1568],{"type":1335},{"text":1570,"type":735}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":737,"attrs":1572,"content":1573},{"level":739},[1574],{"text":1575,"type":735},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":737,"attrs":1577,"content":1578},{"level":776},[1579],{"text":1580,"type":735},"Cortisol",{"type":731,"content":1582},[1583,1585,1593],{"text":1584,"type":735},"According to the ",{"text":1586,"type":735,"marks":1587},"National Academy of Sports Medicine",[1588,1592],{"type":788,"attrs":1589},{"href":1590,"uuid":48,"anchor":48,"custom":1591,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":1102},{"text":1594,"type":735},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":731,"content":1596},[1597],{"text":1598,"type":735},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":737,"attrs":1600,"content":1601},{"level":776},[1602],{"text":1603,"type":735},"Insulin",{"type":731,"content":1605},[1606,1608,1617],{"text":1607,"type":735},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":1609,"type":735,"marks":1610},"Byrdie",[1611,1615,1616],{"type":788,"attrs":1612},{"href":1613,"uuid":48,"anchor":48,"custom":1614,"target":791,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":1335},{"type":1102},{"text":1618,"type":735},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":731,"content":1620},[1621],{"text":1622,"type":735},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":737,"attrs":1624,"content":1625},{"level":776},[1626],{"text":1627,"type":735},"Sex Hormones",{"type":731,"content":1629},[1630],{"text":1631,"type":735},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":731,"content":1633},[1634],{"text":1635,"type":735},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":731,"content":1637},[1638,1640,1649,1651,1659,1661,1665,1666,1670,1672,1680],{"text":1639,"type":735},"In an interview for ",{"text":1641,"type":735,"marks":1642},"Well + Good",[1643,1647,1648],{"type":788,"attrs":1644},{"href":1645,"uuid":48,"anchor":48,"custom":1646,"target":791,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":1335},{"type":1102},{"text":1650,"type":735},", ",{"text":1652,"type":735,"marks":1653},"Sara Gottfried, MD",[1654,1658],{"type":788,"attrs":1655},{"href":1656,"uuid":48,"anchor":48,"custom":1657,"target":791,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":1102},{"text":1660,"type":735},", author of ",{"text":1662,"type":735,"marks":1663},"The Hormone Cure",[1664],{"type":1335},{"text":1468,"type":735},{"text":1667,"type":735,"marks":1668},"The Hormone Reset Diet",[1669],{"type":1335},{"text":1671,"type":735}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":1673,"type":735,"marks":1674},"reverse this trend",[1675,1679],{"type":788,"attrs":1676},{"href":1677,"uuid":48,"anchor":48,"custom":1678,"target":791,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":1102},{"text":1681,"type":735},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":737,"attrs":1683,"content":1684},{"level":739},[1685],{"text":1686,"type":735},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":731,"content":1688},[1689],{"text":1690,"type":735},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":731,"content":1692},[1693,1695,1703],{"text":1694,"type":735},"In an ",{"text":1696,"type":735,"marks":1697},"article for Johns Hopkins Medicine",[1698,1702],{"type":788,"attrs":1699},{"href":1700,"uuid":48,"anchor":48,"custom":1701,"target":791,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":1102},{"text":1704,"type":735},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":731,"content":1706},[1707],{"text":1708,"type":735},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":731,"content":1710},[1711],{"text":1712,"type":735},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":731,"content":1714},[1715],{"text":1716,"type":735},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":737,"attrs":1718,"content":1719},{"level":739},[1720],{"text":1721,"type":735},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":731,"content":1723},[1724,1725,1731],{"text":1245,"type":735},{"text":1247,"type":735,"marks":1726},[1727,1730],{"type":788,"attrs":1728},{"href":1251,"uuid":48,"anchor":48,"custom":1729,"target":48,"linktype":13},{},{"type":1102},{"text":1255,"type":735},{"type":731,"content":1733},[1734],{"text":1259,"type":735},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1736,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1737,"component":118,"meta_info":1738,"meta_title":7,"block_image":1739,"cover_image":1740,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":1745,"title":1746,"plugin":43,"description":1747},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":1749,"alt":1750,"name":7,"focus":7,"title":1750,"filename":1751,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[1036],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":1761,"created_at":1762,"published_at":1763,"updated_at":1764,"id":1765,"uuid":1766,"content":1767,"slug":1990,"full_slug":1991,"sort_by_date":48,"position":1992,"tag_list":1993,"is_startpage":9,"parent_id":1037,"meta_data":48,"group_id":1994,"first_published_at":1763,"release_id":48,"lang":60,"path":1040,"alternates":1995,"default_full_slug":48,"translated_slugs":48},"Best Fitness Podcasts for Motivation","2022-08-19T15:46:43.355Z","2023-01-09T21:58:56.110Z","2023-01-09T21:58:56.138Z",177960293,"11f93fa7-35b6-46d3-a69a-63afab55fdc3",{"_uid":1768,"faqs":1769,"title":1761,"topic":1778,"author":1078,"content":1793,"category":1973,"schedule":1981,"component":1024,"meta_info":1982,"cover_image":1986,"description":1985,"contributors":1989},"a4371760-4280-451d-96ab-5b1391d88690",[1770,1774],{"_uid":1771,"answer":1772,"question":1773,"component":670},"040ec3fb-1a1f-4784-b8f7-2047f2556568","One of the most popular topics of podcasts that are listened to are those surrounding fitness, health, and wellness. Listening to health and fitness podcasts while you work out is a great way to stay motivated. With so many out there nowadays, it's hard to choose the best podcasts for fitness motivation.","Can you workout to a podcast?",{"_uid":1775,"answer":1776,"question":1777,"component":670},"6236610c-8fd4-44ed-b7b6-e3c7ec35c07b","FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a long flight, are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!\n\nJillian Michaels Keeping It Real\nThe polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.\n\nHuberman Lab\nIf you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. \n\nOn Being with Krista Tippett\nAs the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"\n\nBen Greenfield Life\nA former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.\n\nThe Human Upgrade with Dave Asprey\nThe inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” \n\nMind Pump Podcast\nAs they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. The guys from Mind Pump take a deeper dive into wellness and “pull back the curtain on the mythology, snake oil, and pseudo-science that pervades the fitness industry.” With their combined 40 years of fitness experience, the guys debunk and provide the truth of fitness today.","What are top fitness podcasts?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1779,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1791,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1780,"component":39,"meta_info":1788,"block_image":1789,"cover_image":1790,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1781,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1782,"component":118,"meta_info":1783,"meta_title":7,"block_image":1784,"cover_image":1785,"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":728,"content":1794},[1795,1800,1804,1817,1822,1825,1837,1842,1855,1865,1869,1879,1883,1893,1897,1907,1911,1921,1925,1935,1939,1944,1954,1958,1963],{"type":737,"attrs":1796,"content":1797},{"level":739},[1798],{"text":1799,"type":735},"Best Fitness Podcasts",{"type":731,"content":1801},[1802],{"text":1803,"type":735},"Technology has come a long way since the first ever models of the radio. From the introduction of televisions to computers, and the technological boom of the internet, the primary method in which people are informed over pressing information and the news has certainly changed over the years. ",{"type":731,"content":1805},[1806,1808,1815],{"text":1807,"type":735},"One of the bright spots to come about the last few decades just so happens to be the podcast. While radio stations dominated the airwaves and how we consumed content, the podcast is the now popular new kid on the block. From DIY, ",{"text":1809,"type":735,"marks":1810},"cleaning",[1811],{"type":788,"attrs":1812},{"href":1813,"uuid":48,"anchor":48,"custom":1814,"target":791,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment",{},{"text":1816,"type":735},", cars, sports, and politics, the harder question to ask is what topic doesn’t have its own form of a podcast? ",{"type":737,"attrs":1818,"content":1819},{"level":739},[1820],{"text":1821,"type":735},"Can You Workout to a Podcast?",{"type":731,"content":1823},[1824],{"text":1772,"type":735},{"type":760,"attrs":1826},{"id":1827,"body":1828},"0ede0720-6a7c-465d-b3b9-4d822a6668e5",[1829],{"url":1830,"_uid":1831,"image":1832,"component":772,"copyright_details":1836},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-2a375be3-39db-4f4d-9090-531cf09229dc",{"id":1833,"alt":1834,"name":7,"focus":7,"title":1834,"filename":1835,"copyright":7,"fieldtype":50,"is_external_url":9},5655236,"FightCamp - Best Fitness Podcasts for Motivation","https://a.storyblok.com/f/115220/1100x1100/a30d8fba18/podcast_listening_while_working_out.png",[],{"type":737,"attrs":1838,"content":1839},{"level":739},[1840],{"text":1841,"type":735},"FightCamp’s Top Fitness Podcasts",{"type":731,"content":1843},[1844,1846,1853],{"text":1845,"type":735},"FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a ",{"text":1847,"type":735,"marks":1848},"long flight",[1849],{"type":788,"attrs":1850},{"href":1851,"uuid":48,"anchor":48,"custom":1852,"target":791,"linktype":13},"https://blog.joinfightcamp.com/training/long-flights-or-car-rides-stretches-to-do-before-after/",{},{"text":1854,"type":735},", are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!",{"type":737,"attrs":1856,"content":1857},{"level":776},[1858],{"text":1859,"type":735,"marks":1860},"Jillian Michaels Keeping It Real",[1861],{"type":788,"attrs":1862},{"href":1863,"uuid":48,"anchor":48,"custom":1864,"target":791,"linktype":13},"https://www.jillianmichaels.com/podcast",{},{"type":731,"content":1866},[1867],{"text":1868,"type":735},"The polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.",{"type":737,"attrs":1870,"content":1871},{"level":776},[1872],{"text":1873,"type":735,"marks":1874},"Huberman Lab",[1875],{"type":788,"attrs":1876},{"href":1877,"uuid":48,"anchor":48,"custom":1878,"target":791,"linktype":13},"https://hubermanlab.com/category/podcast-episodes/",{},{"type":731,"content":1880},[1881],{"text":1882,"type":735},"If you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. ",{"type":737,"attrs":1884,"content":1885},{"level":776},[1886],{"text":1887,"type":735,"marks":1888},"On Being with Krista Tippett",[1889],{"type":788,"attrs":1890},{"href":1891,"uuid":48,"anchor":48,"custom":1892,"target":791,"linktype":13},"https://onbeing.org/series/podcast/",{},{"type":731,"content":1894},[1895],{"text":1896,"type":735},"As the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"",{"type":737,"attrs":1898,"content":1899},{"level":776},[1900],{"text":1901,"type":735,"marks":1902},"Ben Greenfield Life",[1903],{"type":788,"attrs":1904},{"href":1905,"uuid":48,"anchor":48,"custom":1906,"target":791,"linktype":13},"https://bengreenfieldlife.com/podcast/",{},{"type":731,"content":1908},[1909],{"text":1910,"type":735},"A former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.",{"type":737,"attrs":1912,"content":1913},{"level":776},[1914],{"text":1915,"type":735,"marks":1916},"The Human Upgrade with Dave Asprey",[1917],{"type":788,"attrs":1918},{"href":1919,"uuid":48,"anchor":48,"custom":1920,"target":791,"linktype":13},"https://daveasprey.com/category/podcasts/",{},{"type":731,"content":1922},[1923],{"text":1924,"type":735},"The inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” ",{"type":737,"attrs":1926,"content":1927},{"level":776},[1928],{"text":1929,"type":735,"marks":1930},"Mind Pump Podcast",[1931],{"type":788,"attrs":1932},{"href":1933,"uuid":48,"anchor":48,"custom":1934,"target":791,"linktype":13},"https://mindpumppodcast.com/",{},{"type":731,"content":1936},[1937],{"text":1938,"type":735},"As they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. The guys from Mind Pump take a deeper dive into wellness and “pull back the curtain on the mythology, snake oil, and pseudo-science that pervades the fitness industry.” With their combined 40 years of fitness experience, the guys debunk and provide the truth of fitness today.",{"type":737,"attrs":1940,"content":1941},{"level":739},[1942],{"text":1943,"type":735},"Staying Fit & Motivated",{"type":760,"attrs":1945},{"id":1827,"body":1946},[1947],{"url":1948,"_uid":1949,"image":1950,"component":772,"copyright_details":1953},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-62933a43-2f10-4e7b-b299-444aae03d12d",{"id":1951,"alt":1834,"name":7,"focus":7,"title":1834,"filename":1952,"copyright":7,"fieldtype":50,"is_external_url":9},5655231,"https://a.storyblok.com/f/115220/1100x1100/6c98253550/stretching.png",[],{"type":731,"content":1955},[1956],{"text":1957,"type":735},"Regardless of which wellness or exercise podcast you decide to become addicted to, each one has its own little niche and offers nothing but the best knowledge to its listeners. Whether you need a little motivation to keep committed to your health goals, or simply want to seize the full potential of your life, these podcasts will keep ya wanting more.",{"type":737,"attrs":1959,"content":1960},{"level":739},[1961],{"text":1962,"type":735},"Train Like a Fighter",{"type":731,"content":1964},[1965,1966,1971],{"text":1245,"type":735},{"text":1247,"type":735,"marks":1967},[1968],{"type":788,"attrs":1969},{"href":1251,"uuid":48,"anchor":48,"custom":1970,"target":791,"linktype":13},{},{"text":1972,"type":735}," 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":1974,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1979,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1975,"component":118,"meta_info":1976,"meta_title":7,"block_image":1977,"cover_image":1978,"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":1983,"title":1984,"plugin":43,"description":1985},"011252ba-c83d-4c1a-bdde-bb7e0b40cf9d","Best Fitness Podcasts for Motivation | FightCamp","Keeping fit, staying in the know, and motivated can help you reach your goals in no time. FightCamp is sharing our favorite fitness podcasts to keep you going!",{"id":1987,"alt":1834,"name":7,"focus":7,"title":1834,"filename":1988,"copyright":7,"fieldtype":50,"is_external_url":9},5655199,"https://a.storyblok.com/f/115220/2400x990/6277e02d14/best-fitness-podcasts-for-motivation.png",[],"best-fitness-podcasts-for-motivation","blogs/best-fitness-podcasts-for-motivation",-5160,[1036],"7b7009c8-e675-4784-aa2f-c26a6f5cb88a",[],{"name":1997,"created_at":1998,"published_at":1999,"updated_at":2000,"id":2001,"uuid":2002,"content":2003,"slug":2208,"full_slug":2209,"sort_by_date":48,"position":2210,"tag_list":2211,"is_startpage":9,"parent_id":1037,"meta_data":48,"group_id":2212,"first_published_at":2213,"release_id":48,"lang":60,"path":1040,"alternates":2214,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":2004,"faqs":2005,"title":1997,"topic":2014,"author":1319,"content":2029,"category":2189,"schedule":2197,"component":1024,"meta_info":2198,"cover_image":2202,"description":2206,"contributors":2207},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[2006,2010],{"_uid":2007,"answer":2008,"question":2009,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":2011,"answer":2012,"question":2013,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2015,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2027,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2016,"component":39,"meta_info":2024,"block_image":2025,"cover_image":2026,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2017,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2022,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2023,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2018,"component":118,"meta_info":2019,"meta_title":7,"block_image":2020,"cover_image":2021,"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":728,"content":2030},[2031,2036,2040,2044,2047,2052,2057,2061,2066,2090,2095,2099,2104,2108,2113,2117,2122,2156,2161,2165,2175],{"type":737,"attrs":2032,"content":2033},{"level":739},[2034],{"text":2035,"type":735},"Improve Your Sleep Hygiene",{"type":731,"content":2037},[2038],{"text":2039,"type":735},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":737,"attrs":2041,"content":2042},{"level":739},[2043],{"text":2009,"type":735},{"type":731,"content":2045},[2046],{"text":2008,"type":735},{"type":737,"attrs":2048,"content":2049},{"level":739},[2050],{"text":2051,"type":735},"6 Tips For Good Sleep Hygiene",{"type":737,"attrs":2053,"content":2054},{"level":776},[2055],{"text":2056,"type":735},"1. Establish a Regular Bedtime Routine ",{"type":731,"content":2058},[2059],{"text":2060,"type":735},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":737,"attrs":2062,"content":2063},{"level":776},[2064],{"text":2065,"type":735},"2. Be Cool and Calm",{"type":731,"content":2067},[2068,2070,2078,2080,2088],{"text":2069,"type":735},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":2071,"type":735,"marks":2072},"sleep experts",[2073,2077],{"type":788,"attrs":2074},{"href":2075,"uuid":48,"anchor":48,"custom":2076,"target":791,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1102},{"text":2079,"type":735},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":2081,"type":735,"marks":2082},"CDC",[2083,2087],{"type":788,"attrs":2084},{"href":2085,"uuid":48,"anchor":48,"custom":2086,"target":791,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1102},{"text":2089,"type":735},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":737,"attrs":2091,"content":2092},{"level":776},[2093],{"text":2094,"type":735},"3. Keep it Light Before Bed ",{"type":731,"content":2096},[2097],{"text":2098,"type":735},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":737,"attrs":2100,"content":2101},{"level":776},[2102],{"text":2103,"type":735},"4. Limit Naps During the Day ",{"type":731,"content":2105},[2106],{"text":2107,"type":735},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":737,"attrs":2109,"content":2110},{"level":776},[2111],{"text":2112,"type":735},"5. Avoid Looking at the Clock",{"type":731,"content":2114},[2115],{"text":2116,"type":735},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":737,"attrs":2118,"content":2119},{"level":776},[2120],{"text":2121,"type":735},"6. FightCamp First Thing in the Morning ",{"type":731,"content":2123},[2124,2126,2134,2136,2144,2146,2154],{"text":2125,"type":735},"For ",{"text":2127,"type":735,"marks":2128},"improved sleep",[2129,2133],{"type":788,"attrs":2130},{"href":2131,"uuid":48,"anchor":48,"custom":2132,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1102},{"text":2135,"type":735},", select an aerobic workout in the morning and complete it. ",{"text":2137,"type":735,"marks":2138},"Studies",[2139,2143],{"type":788,"attrs":2140},{"href":2141,"uuid":48,"anchor":48,"custom":2142,"target":791,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1102},{"text":2145,"type":735}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":2147,"type":735,"marks":2148},"pressure to sleep",[2149,2153],{"type":788,"attrs":2150},{"href":2151,"uuid":48,"anchor":48,"custom":2152,"target":791,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1102},{"text":2155,"type":735}," builds up the longer you stay awake and decreases when you sleep.",{"type":737,"attrs":2157,"content":2158},{"level":739},[2159],{"text":2160,"type":735},"Train Like a Fighter, Sleep Like a Baby",{"type":731,"content":2162},[2163],{"text":2164,"type":735},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":731,"content":2166},[2167,2168,2174],{"text":1245,"type":735},{"text":1247,"type":735,"marks":2169},[2170,2173],{"type":788,"attrs":2171},{"href":1251,"uuid":48,"anchor":48,"custom":2172,"target":791,"linktype":13},{},{"type":1102},{"text":1255,"type":735},{"type":731,"content":2176},[2177,2179,2187],{"text":2178,"type":735},"As ",{"text":2180,"type":735,"marks":2181},"Mike Tyson",[2182,2186],{"type":788,"attrs":2183},{"href":2184,"uuid":48,"anchor":48,"custom":2185,"target":791,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1102},{"text":2188,"type":735}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2190,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2195,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2196,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2191,"component":118,"meta_info":2192,"meta_title":7,"block_image":2193,"cover_image":2194,"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":2199,"title":2200,"plugin":43,"description":2201},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":2203,"alt":2204,"name":7,"focus":7,"title":2204,"filename":2205,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1036],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":2216,"created_at":2217,"published_at":2218,"updated_at":2219,"id":2220,"uuid":2221,"content":2222,"slug":2430,"full_slug":2431,"sort_by_date":48,"position":2432,"tag_list":2433,"is_startpage":9,"parent_id":1037,"meta_data":48,"group_id":2434,"first_published_at":2435,"release_id":48,"lang":60,"path":1040,"alternates":2436,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":2223,"faqs":2224,"title":2216,"topic":2233,"author":708,"content":2248,"category":2413,"schedule":2421,"component":1024,"meta_info":2422,"cover_image":2426,"description":2425,"contributors":2429},"6218a961-b18f-4ab0-8901-a897312c5183",[2225,2229],{"_uid":2226,"answer":2227,"question":2228,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":2230,"answer":2231,"question":2232,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2234,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2246,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2247,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2235,"component":39,"meta_info":2243,"block_image":2244,"cover_image":2245,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2236,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2241,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2242,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2237,"component":118,"meta_info":2238,"meta_title":7,"block_image":2239,"cover_image":2240,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"type":728,"content":2249},[2250,2262,2267,2279,2283,2288,2292,2297,2308,2312,2317,2329,2334,2344,2348,2353,2357,2362,2372,2376,2386,2390,2395,2399,2404],{"type":731,"content":2251},[2252,2254,2260],{"text":2253,"type":735},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":2255,"type":735,"marks":2256},"Thanksgiving recipes",[2257],{"type":788,"attrs":2258},{"href":2259,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":2261,"type":735}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":737,"attrs":2263,"content":2264},{"level":776},[2265],{"text":2266,"type":735},"Make Plants the Center of Your Plate",{"type":760,"attrs":2268},{"id":2269,"body":2270},"ab478b06-2860-413f-8e11-7bcdb65169f4",[2271],{"url":2272,"_uid":2273,"image":2274,"component":772,"copyright_details":2278},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":2275,"alt":2276,"name":7,"focus":7,"title":2276,"filename":2277,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":731,"content":2280},[2281],{"text":2282,"type":735},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":737,"attrs":2284,"content":2285},{"level":776},[2286],{"text":2287,"type":735},"Swap Dairy for Dairy-free Alternatives",{"type":731,"content":2289},[2290],{"text":2291,"type":735},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":737,"attrs":2293,"content":2294},{"level":776},[2295],{"text":2296,"type":735},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":760,"attrs":2298},{"id":2269,"body":2299},[2300],{"url":2301,"_uid":2302,"image":2303,"component":772,"copyright_details":2307},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":2304,"alt":2305,"name":7,"focus":7,"title":2305,"filename":2306,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":731,"content":2309},[2310],{"text":2311,"type":735},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":737,"attrs":2313,"content":2314},{"level":776},[2315],{"text":2316,"type":735},"Swap Butter for Olive Oil ",{"type":731,"content":2318},[2319,2321,2327],{"text":2320,"type":735},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":2322,"type":735,"marks":2323},"healthy fats",[2324],{"type":788,"attrs":2325},{"href":2326,"uuid":48,"anchor":48,"target":791,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2328,"type":735},"”) which promote heart health and lower inflammation. ",{"type":737,"attrs":2330,"content":2331},{"level":776},[2332],{"text":2333,"type":735},"Skip the Bread",{"type":760,"attrs":2335},{"id":2269,"body":2336},[2337],{"url":2338,"_uid":2339,"image":2340,"component":772,"copyright_details":2343},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":2341,"alt":2305,"name":7,"focus":7,"title":2305,"filename":2342,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":731,"content":2345},[2346],{"text":2347,"type":735},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":737,"attrs":2349,"content":2350},{"level":776},[2351],{"text":2352,"type":735},"Use the “Healthy Plate” Guide",{"type":731,"content":2354},[2355],{"text":2356,"type":735},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":737,"attrs":2358,"content":2359},{"level":776},[2360],{"text":2361,"type":735},"Try Sampling Desserts",{"type":760,"attrs":2363},{"id":2269,"body":2364},[2365],{"url":2366,"_uid":2367,"image":2368,"component":772,"copyright_details":2371},{"id":7,"url":7,"linktype":766,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":2369,"alt":2305,"name":7,"focus":7,"title":2305,"filename":2370,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":731,"content":2373},[2374],{"text":2375,"type":735},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":737,"attrs":2377,"content":2378},{"level":776},[2379,2381],{"text":2380,"type":735},"Don’t Try to “Save Your Appetite”",{"text":2382,"type":735,"marks":2383}," ",[2384],{"type":2385},"bold",{"type":731,"content":2387},[2388],{"text":2389,"type":735},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":737,"attrs":2391,"content":2392},{"level":739},[2393],{"text":2394,"type":735},"Putting Your Health First ",{"type":731,"content":2396},[2397],{"text":2398,"type":735},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":737,"attrs":2400,"content":2401},{"level":739},[2402],{"text":2403,"type":735},"Eat & Train Like a Fighter",{"type":731,"content":2405},[2406,2407,2411],{"text":1245,"type":735},{"text":1247,"type":735,"marks":2408},[2409],{"type":788,"attrs":2410},{"href":1251,"uuid":48,"anchor":48,"target":791,"linktype":13},{"text":2412,"type":735}," 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":2414,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2419,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2420,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2415,"component":118,"meta_info":2416,"meta_title":7,"block_image":2417,"cover_image":2418,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":2423,"title":2424,"plugin":43,"description":2425},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":2427,"alt":2305,"name":7,"focus":7,"title":2305,"filename":2428,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[1036],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":1024,"created_at":2438,"published_at":2439,"updated_at":2440,"id":2441,"uuid":2442,"content":2443,"slug":1024,"full_slug":2464,"sort_by_date":48,"position":446,"tag_list":2465,"is_startpage":9,"parent_id":2466,"meta_data":48,"group_id":2467,"first_published_at":2468,"release_id":48,"lang":60,"path":7,"alternates":2469,"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":2444,"component":2445,"meta_info":2446,"custom_content_list":2448},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2447,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2449,2454,2459],{"_uid":2450,"label":2451,"value":2452,"dev_id":2453,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2455,"label":2456,"value":2457,"dev_id":2458,"component":735},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2460,"label":2461,"value":2462,"dev_id":2463,"component":735},"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",[],1787353518548]