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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":664,"faqs":665,"title":657,"topic":675,"author":690,"content":717,"category":902,"schedule":910,"component":911,"meta_info":912,"cover_image":916,"description":920,"contributors":921},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[666,671],{"_uid":667,"answer":668,"question":669,"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?","faq_schema",{"_uid":672,"answer":673,"question":674,"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":676,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":678,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":710,"full_slug":711,"sort_by_date":48,"position":712,"tag_list":713,"is_startpage":9,"parent_id":714,"meta_data":48,"group_id":715,"first_published_at":693,"release_id":48,"lang":60,"path":7,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Marc Coronel","2022-04-01T14:09:53.013Z","2022-04-04T16:44:39.482Z","2022-04-04T16:44:39.498Z",120834891,"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":704,"social_link_twitter":705,"social_link_website":706,"social_link_youtube":7,"social_link_facebook":707,"social_link_linkedin":708,"social_link_instagram":709,"social_link_pinterest":7},"Marc Coronel is the Co-owner of Energia Fitness and an industry award-winning international consultant, educator, and presenter for people and fitness companies like TRX and Under Armour. He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":701,"alt":691,"name":7,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","author","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],65634443,"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],{"type":718,"content":719},"doc",[720,728,740,755,765,770,780,786,813,818,822,827,831,836,840,845,849,854,864,898],{"type":721,"attrs":722,"content":724},"heading",{"level":723},2,[725],{"text":726,"type":727},"Are You Ready to Make the Most of the New Year?  ","text",{"type":729,"content":730},"paragraph",[731,733,738],{"text":732,"type":727},"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":734,"type":727,"marks":735},"path",[736],{"type":737},"italic",{"text":739,"type":727},", which is a way to stay organized as you achieve your goals. ",{"type":741,"attrs":742},"blok",{"id":743,"body":744},"99ac2292-8c78-4c67-9b66-71d6169d9347",[745],{"url":746,"_uid":748,"image":749,"component":753,"copyright_details":754},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":750,"alt":751,"name":7,"focus":7,"title":751,"filename":752,"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","content_image",[],{"type":729,"content":756},[757,759,763],{"text":758,"type":727},"A popular and effective way to create a ",{"text":760,"type":727,"marks":761},"path ",[762],{"type":737},{"text":764,"type":727},"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":721,"attrs":766,"content":767},{"level":723},[768],{"text":769,"type":727},"How to Make S.M.A.R.T. Goals for the New Year",{"type":741,"attrs":771},{"id":743,"body":772},[773],{"url":774,"_uid":775,"image":776,"component":753,"copyright_details":779},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":777,"alt":751,"name":7,"focus":7,"title":751,"filename":778,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":721,"attrs":781,"content":783},{"level":782},3,[784],{"text":785,"type":727},"1. Make Your Goals Specific",{"type":729,"content":787},[788,790,801,803,811],{"text":789,"type":727},"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":791,"type":727,"marks":792},"30 minutes per day",[793,799],{"type":794,"attrs":795},"link",{"href":796,"uuid":48,"anchor":48,"custom":797,"target":798,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},"_blank",{"type":800},"underline",{"text":802,"type":727}," and following a ",{"text":804,"type":727,"marks":805},"healthy meal plan",[806,810],{"type":794,"attrs":807},{"href":808,"uuid":48,"anchor":48,"custom":809,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":800},{"text":812,"type":727},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":721,"attrs":814,"content":815},{"level":782},[816],{"text":817,"type":727},"2. Make Your Goals Measurable ",{"type":729,"content":819},[820],{"text":821,"type":727},"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":721,"attrs":823,"content":824},{"level":782},[825],{"text":826,"type":727},"3. Make Your Goals Attainable",{"type":729,"content":828},[829],{"text":830,"type":727},"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":721,"attrs":832,"content":833},{"level":782},[834],{"text":835,"type":727},"4. Make Your Goals Relevant",{"type":729,"content":837},[838],{"text":839,"type":727},"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":721,"attrs":841,"content":842},{"level":782},[843],{"text":844,"type":727},"5. Make Your Goals Time-Bound",{"type":729,"content":846},[847],{"text":848,"type":727},"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":721,"attrs":850,"content":851},{"level":723},[852],{"text":853,"type":727},"Train S.M.A.R.T. Like a Fighter",{"type":741,"attrs":855},{"id":743,"body":856},[857],{"url":858,"_uid":859,"image":860,"component":753,"copyright_details":863},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":861,"alt":751,"name":7,"focus":7,"title":751,"filename":862,"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":729,"content":865},[866,868,876,878,886,888,896],{"text":867,"type":727},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":869,"type":727,"marks":870},"Facebook",[871,875],{"type":794,"attrs":872},{"href":873,"uuid":48,"anchor":48,"custom":874,"target":798,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":800},{"text":877,"type":727}," and ",{"text":879,"type":727,"marks":880},"Instagram",[881,885],{"type":794,"attrs":882},{"href":883,"uuid":48,"anchor":48,"custom":884,"target":798,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":800},{"text":887,"type":727},". 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":889,"type":727,"marks":890},"FightCamp",[891,895],{"type":794,"attrs":892},{"href":893,"uuid":48,"anchor":48,"custom":894,"target":798,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":800},{"text":897,"type":727}," 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":729,"content":899},[900],{"text":901,"type":727},"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":903,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":908,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":909,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":904,"component":118,"meta_info":905,"meta_title":7,"block_image":906,"cover_image":907,"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","article",{"_uid":913,"title":914,"plugin":43,"description":915},"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":917,"alt":918,"name":7,"focus":7,"title":918,"filename":919,"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,[926],"featured",60887917,"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z","wellness/{{story.slug}}",[],["Reactive",933],[934,1158,1446,1655,2365,2600],{"name":935,"created_at":936,"published_at":937,"updated_at":938,"id":939,"uuid":940,"content":941,"slug":1151,"full_slug":1152,"sort_by_date":48,"position":1153,"tag_list":1154,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1155,"first_published_at":1156,"release_id":48,"lang":60,"path":930,"alternates":1157,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":942,"faqs":943,"title":935,"topic":972,"author":987,"content":988,"category":1132,"schedule":1140,"component":911,"meta_info":1141,"cover_image":1145,"description":1149,"contributors":1150},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[944,948,952,956,960,964,968],{"_uid":945,"answer":946,"question":947,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":949,"answer":950,"question":951,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":953,"answer":954,"question":955,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":957,"answer":958,"question":959,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":961,"answer":962,"question":963,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":965,"answer":966,"question":967,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":969,"answer":970,"question":971,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":973,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":985,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":986,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":974,"component":39,"meta_info":982,"block_image":983,"cover_image":984,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":975,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":980,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":981,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":976,"component":118,"meta_info":977,"meta_title":7,"block_image":978,"cover_image":979,"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":718,"content":989},[990,994,998,1002,1006,1009,1013,1026,1060,1065,1068,1072,1076,1086,1090,1094,1097,1101,1104,1108,1111,1116,1128],{"type":729,"content":991},[992],{"text":993,"type":727},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":729,"content":995},[996],{"text":997,"type":727},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":729,"content":999},[1000],{"text":1001,"type":727},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":721,"attrs":1003,"content":1004},{"level":782},[1005],{"text":947,"type":727},{"type":729,"content":1007},[1008],{"text":946,"type":727},{"type":721,"attrs":1010,"content":1011},{"level":782},[1012],{"text":951,"type":727},{"type":729,"content":1014},[1015,1017,1024],{"text":1016,"type":727},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":1018,"type":727,"marks":1019},"posture",[1020],{"type":794,"attrs":1021},{"href":1022,"uuid":48,"anchor":48,"custom":1023,"target":798,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":1025,"type":727}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":1027,"content":1028},"bullet_list",[1029,1036,1042,1048,1054],{"type":1030,"content":1031},"list_item",[1032],{"type":729,"content":1033},[1034],{"text":1035,"type":727},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1030,"content":1037},[1038],{"type":729,"content":1039},[1040],{"text":1041,"type":727},"Swing your arms gently at approximately a 90-degree angle",{"type":1030,"content":1043},[1044],{"type":729,"content":1045},[1046],{"text":1047,"type":727},"Land on your heel with every step",{"type":1030,"content":1049},[1050],{"type":729,"content":1051},[1052],{"text":1053,"type":727},"Move your hips forward (not side-to-side)",{"type":1030,"content":1055},[1056],{"type":729,"content":1057},[1058],{"text":1059,"type":727},"Aim for shorter, brisker strides",{"type":721,"attrs":1061,"content":1062},{"level":782},[1063],{"text":1064,"type":727},"How Long Should You Power Walk For?",{"type":729,"content":1066},[1067],{"text":954,"type":727},{"type":721,"attrs":1069,"content":1070},{"level":782},[1071],{"text":959,"type":727},{"type":729,"content":1073},[1074],{"text":1075,"type":727},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":729,"content":1077},[1078,1080,1084],{"text":1079,"type":727},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":1081,"type":727,"marks":1082},"pumping",[1083],{"type":737},{"text":1085,"type":727},"! ",{"type":729,"content":1087},[1088],{"text":1089,"type":727},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":721,"attrs":1091,"content":1092},{"level":782},[1093],{"text":963,"type":727},{"type":729,"content":1095},[1096],{"text":962,"type":727},{"type":721,"attrs":1098,"content":1099},{"level":782},[1100],{"text":967,"type":727},{"type":729,"content":1102},[1103],{"text":966,"type":727},{"type":721,"attrs":1105,"content":1106},{"level":782},[1107],{"text":971,"type":727},{"type":729,"content":1109},[1110],{"text":970,"type":727},{"type":721,"attrs":1112,"content":1113},{"level":723},[1114],{"text":1115,"type":727},"Train Like a Power Fighter",{"type":729,"content":1117},[1118,1120,1126],{"text":1119,"type":727},"Are you ready to incorporate power walking into your fitness routine? 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":889,"type":727,"marks":1121},[1122,1125],{"type":794,"attrs":1123},{"href":893,"uuid":48,"anchor":48,"custom":1124,"target":798,"linktype":13},{},{"type":800},{"text":1127,"type":727}," 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":729,"content":1129},[1130],{"text":1131,"type":727},"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":1133,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1138,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1139,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1134,"component":118,"meta_info":1135,"meta_title":7,"block_image":1136,"cover_image":1137,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":1142,"title":1143,"plugin":43,"description":1144},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":1146,"alt":1147,"name":7,"focus":7,"title":1147,"filename":1148,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[926],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":1159,"created_at":1160,"published_at":1161,"updated_at":1162,"id":1163,"uuid":1164,"content":1165,"slug":1440,"full_slug":1441,"sort_by_date":48,"position":1442,"tag_list":1443,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1444,"first_published_at":1161,"release_id":48,"lang":60,"path":930,"alternates":1445,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":1166,"faqs":1167,"title":1159,"topic":1196,"author":1211,"content":1212,"category":1423,"schedule":1431,"component":911,"meta_info":1432,"cover_image":1435,"description":1434,"contributors":1439},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1168,1172,1176,1180,1184,1188,1192],{"_uid":1169,"answer":1170,"question":1171,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":1173,"answer":1174,"question":1175,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":1177,"answer":1178,"question":1179,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":1181,"answer":1182,"question":1183,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":1185,"answer":1186,"question":1187,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":1189,"answer":1190,"question":1191,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":1193,"answer":1194,"question":1195,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1197,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1209,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1198,"component":39,"meta_info":1206,"block_image":1207,"cover_image":1208,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1199,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1204,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1205,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1200,"component":118,"meta_info":1201,"meta_title":7,"block_image":1202,"cover_image":1203,"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":718,"content":1213},[1214,1234,1238,1245,1257,1261,1266,1278,1283,1287,1307,1319,1323,1335,1340,1344,1356,1360,1372,1377,1388,1391,1396,1408,1413],{"type":729,"content":1215},[1216,1218,1224,1226,1232],{"text":1217,"type":727},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1219,"type":727,"marks":1220},"overall mental health",[1221],{"type":794,"attrs":1222},{"href":1223,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1225,"type":727},". Then, there are the physical benefits, from ",{"text":1227,"type":727,"marks":1228},"boosting endurance",[1229],{"type":794,"attrs":1230},{"href":1231,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1233,"type":727}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":729,"content":1235},[1236],{"text":1237,"type":727},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":721,"attrs":1239,"content":1240},{"level":723},[1241,1243],{"text":1242,"type":727},"Ways Exercise Can Help You Maximize Sleep",{"type":1244},"hard_break",{"type":741,"attrs":1246},{"id":1247,"body":1248},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1249],{"url":1250,"_uid":1251,"image":1252,"component":753,"copyright_details":1256},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":1253,"alt":1254,"name":7,"focus":48,"title":1254,"filename":1255,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":729,"content":1258},[1259],{"text":1260,"type":727},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":721,"attrs":1262,"content":1263},{"level":782},[1264],{"text":1265,"type":727},"1. Decreases Sleep Onset",{"type":729,"content":1267},[1268,1270,1276],{"text":1269,"type":727},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":1271,"type":727,"marks":1272},"Sleep onset",[1273],{"type":794,"attrs":1274},{"href":1275,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1277,"type":727},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":721,"attrs":1279,"content":1280},{"level":782},[1281],{"text":1282,"type":727},"2. Enhances Restorative and REM Sleep",{"type":729,"content":1284},[1285],{"text":1286,"type":727},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":1027,"content":1288},[1289,1295,1301],{"type":1030,"content":1290},[1291],{"type":729,"content":1292},[1293],{"text":1294,"type":727},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":1030,"content":1296},[1297],{"type":729,"content":1298},[1299],{"text":1300,"type":727},"Stage 2 - You are in a light sleep mode",{"type":1030,"content":1302},[1303],{"type":729,"content":1304},[1305],{"text":1306,"type":727},"Stage 3 - You are in a deep sleep mode",{"type":729,"content":1308},[1309,1311,1317],{"text":1310,"type":727},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1312,"type":727,"marks":1313},"REM sleep",[1314],{"type":794,"attrs":1315},{"href":1316,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1318,"type":727}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":729,"content":1320},[1321],{"text":1322,"type":727},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":729,"content":1324},[1325,1327,1333],{"text":1326,"type":727},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1328,"type":727,"marks":1329},"study",[1330],{"type":794,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1334,"type":727}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":721,"attrs":1336,"content":1337},{"level":782},[1338],{"text":1339,"type":727},"3. Improves Sleep Quality",{"type":729,"content":1341},[1342],{"text":1343,"type":727},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":729,"content":1345},[1346,1348,1354],{"text":1347,"type":727},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":1349,"type":727,"marks":1350},"analysis",[1351],{"type":794,"attrs":1352},{"href":1353,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1355,"type":727}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":729,"content":1357},[1358],{"text":1359,"type":727},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":729,"content":1361},[1362,1364,1370],{"text":1363,"type":727},"Numerous ",{"text":1365,"type":727,"marks":1366},"studies",[1367],{"type":794,"attrs":1368},{"href":1369,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1371,"type":727}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":721,"attrs":1373,"content":1374},{"level":723},[1375],{"text":1376,"type":727},"Better Sleep for Better Performance",{"type":741,"attrs":1378},{"id":1247,"body":1379},[1380],{"url":1381,"_uid":1382,"image":1383,"component":753,"copyright_details":1387},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1384,"alt":1385,"name":7,"focus":48,"title":1385,"filename":1386,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":729,"content":1389},[1390],{"text":1194,"type":727},{"type":721,"attrs":1392,"content":1393},{"level":723},[1394],{"text":1395,"type":727},"Sleeping for Success",{"type":729,"content":1397},[1398,1400,1406],{"text":1399,"type":727},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":1401,"type":727,"marks":1402},"recovery",[1403],{"type":794,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1407,"type":727}," means better training performance.",{"type":721,"attrs":1409,"content":1410},{"level":723},[1411],{"text":1412,"type":727},"Train Like a Fighter",{"type":729,"content":1414},[1415,1417,1421],{"text":1416,"type":727},"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":889,"type":727,"marks":1418},[1419],{"type":794,"attrs":1420},{"href":893,"uuid":48,"anchor":48,"target":798,"linktype":13},{"text":1422,"type":727}," 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":1424,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1429,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1430,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1425,"component":118,"meta_info":1426,"meta_title":7,"block_image":1427,"cover_image":1428,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":1433,"title":1159,"plugin":43,"description":1434},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":1436,"alt":1437,"name":7,"focus":48,"title":1437,"filename":1438,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[926],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1447,"created_at":1448,"published_at":1449,"updated_at":1450,"id":1451,"uuid":1452,"content":1453,"slug":1649,"full_slug":1650,"sort_by_date":48,"position":1651,"tag_list":1652,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1653,"first_published_at":1449,"release_id":48,"lang":60,"path":930,"alternates":1654,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":1454,"faqs":1455,"title":1447,"topic":1468,"author":1483,"content":1484,"category":1630,"schedule":1638,"component":911,"meta_info":1639,"cover_image":1643,"description":1647,"contributors":1648},"d01252c9-f176-4d6c-9500-f547542e2131",[1456,1460,1464],{"_uid":1457,"answer":1458,"question":1459,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":1461,"answer":1462,"question":1463,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":1465,"answer":1466,"question":1467,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1469,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1481,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1482,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1470,"component":39,"meta_info":1478,"block_image":1479,"cover_image":1480,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1471,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1476,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1472,"component":118,"meta_info":1473,"meta_title":7,"block_image":1474,"cover_image":1475,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":718,"content":1485},[1486,1490,1493,1497,1502,1506,1511,1515,1520,1540,1545,1563,1568,1580,1585,1589,1593,1613,1618,1626],{"type":721,"attrs":1487,"content":1488},{"level":723},[1489],{"text":1459,"type":727},{"type":729,"content":1491},[1492],{"text":1458,"type":727},{"type":721,"attrs":1494,"content":1495},{"level":723},[1496],{"text":1463,"type":727},{"type":721,"attrs":1498,"content":1499},{"level":782},[1500],{"text":1501,"type":727},"At-home Boxing Workouts Don’t Need Weights",{"type":729,"content":1503},[1504],{"text":1505,"type":727},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":721,"attrs":1507,"content":1508},{"level":782},[1509],{"text":1510,"type":727},"Boxing Has a Lower Impact on Your Joints",{"type":729,"content":1512},[1513],{"text":1514,"type":727},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":721,"attrs":1516,"content":1517},{"level":782},[1518],{"text":1519,"type":727},"Technique and Form First, Everything Else Second",{"type":729,"content":1521},[1522,1524,1528,1530,1534,1536],{"text":1523,"type":727},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":1525,"type":727,"marks":1526},"correctly",[1527],{"type":737},{"text":1529,"type":727},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":1531,"type":727,"marks":1532},"much",[1533],{"type":737},{"text":1535,"type":727}," you hit the bag, it’s about ",{"text":1537,"type":727,"marks":1538},"how you hit it. ",[1539],{"type":737},{"type":721,"attrs":1541,"content":1542},{"level":782},[1543],{"text":1544,"type":727},"Staying Balanced",{"type":729,"content":1546},[1547,1549,1553,1555,1561],{"text":1548,"type":727},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":1550,"type":727,"marks":1551},"very",[1552],{"type":737},{"text":1554,"type":727}," hard to lose your balance and fall if you maintain a proper ",{"text":1556,"type":727,"marks":1557},"boxing stance",[1558],{"type":794,"attrs":1559},{"href":1560,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":1562,"type":727},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":721,"attrs":1564,"content":1565},{"level":782},[1566],{"text":1567,"type":727},"Exercise Equipment That Keeps You Safe",{"type":729,"content":1569},[1570,1572,1578],{"text":1571,"type":727},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":1573,"type":727,"marks":1574},"protecting your hands",[1575],{"type":794,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":1579,"type":727}," with hand wraps and boxing gloves is crucial. ",{"type":721,"attrs":1581,"content":1582},{"level":782},[1583],{"text":1584,"type":727},"Learn From Professionals",{"type":729,"content":1586},[1587],{"text":1588,"type":727},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":721,"attrs":1590,"content":1591},{"level":723},[1592],{"text":1467,"type":727},{"type":729,"content":1594},[1595,1597,1603,1605,1611],{"text":1596,"type":727},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":1598,"type":727,"marks":1599},"fill your punching bag",[1600],{"type":794,"attrs":1601},{"href":1602,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":1604,"type":727}," properly, to how to put on your ",{"text":1606,"type":727,"marks":1607},"boxing hand wraps",[1608],{"type":794,"attrs":1609},{"href":1610,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":1612,"type":727},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":721,"attrs":1614,"content":1615},{"level":723},[1616],{"text":1617,"type":727},"Train Like a Fighter Safely",{"type":729,"content":1619},[1620,1621,1625],{"text":1416,"type":727},{"text":889,"type":727,"marks":1622},[1623],{"type":794,"attrs":1624},{"href":893,"uuid":48,"anchor":48,"target":798,"linktype":13},{"text":1127,"type":727},{"type":729,"content":1627},[1628],{"text":1629,"type":727},"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":1631,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1636,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1637,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1632,"component":118,"meta_info":1633,"meta_title":7,"block_image":1634,"cover_image":1635,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":1640,"title":1641,"plugin":43,"description":1642},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":1644,"alt":1645,"name":7,"focus":7,"title":1645,"filename":1646,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[926],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":1656,"created_at":1657,"published_at":1658,"updated_at":1659,"id":1660,"uuid":1661,"content":1662,"slug":2358,"full_slug":2359,"sort_by_date":48,"position":2360,"tag_list":2361,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":2362,"first_published_at":2363,"release_id":48,"lang":60,"path":930,"alternates":2364,"default_full_slug":48,"translated_slugs":48},"5 Healthy Thanksgiving Appetizer Ideas","2022-11-01T19:54:45.413Z","2022-11-17T18:24:20.472Z","2022-11-17T18:24:20.515Z",212892325,"b39ab3c9-7e13-495e-8e03-726dbde5da08",{"_uid":1663,"faqs":1664,"title":1656,"topic":1689,"author":1704,"content":1705,"category":2340,"schedule":2348,"component":911,"meta_info":2349,"cover_image":2353,"description":2352,"contributors":2357},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1665,1669,1673,1677,1681,1685],{"_uid":1666,"answer":1667,"question":1668,"component":670},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?",{"_uid":1670,"answer":1671,"question":1672,"component":670},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":1674,"answer":1675,"question":1676,"component":670},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":1678,"answer":1679,"question":1680,"component":670},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":1682,"answer":1683,"question":1684,"component":670},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":1686,"answer":1687,"question":1688,"component":670},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1690,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1702,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1691,"component":39,"meta_info":1699,"block_image":1700,"cover_image":1701,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1692,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1697,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1693,"component":118,"meta_info":1694,"meta_title":7,"block_image":1695,"cover_image":1696,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":718,"content":1706},[1707,1711,1716,1721,1733,1745,1749,1793,1797,1839,1844,1854,1866,1869,1919,1922,1938,1943,1953,1965,1968,2006,2009,2031,2036,2046,2058,2062,2112,2115,2192,2197,2207,2219,2222,2272,2275,2315,2320,2324,2329,2337],{"type":729,"content":1708},[1709],{"text":1710,"type":727},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.",{"type":721,"attrs":1712,"content":1713},{"level":723},[1714],{"text":1715,"type":727},"5 Easy and Healthy Thanksgiving Appetizers",{"type":721,"attrs":1717,"content":1718},{"level":782},[1719],{"text":1720,"type":727},"Black Rice Stuffed Mushrooms",{"type":741,"attrs":1722},{"id":1723,"body":1724},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1725],{"url":1726,"_uid":1727,"image":1728,"component":753,"copyright_details":1732},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1729,"alt":1730,"name":7,"focus":7,"title":1730,"filename":1731,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png",[],{"type":729,"content":1734},[1735,1737,1743],{"text":1736,"type":727},"Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for ",{"text":1738,"type":727,"marks":1739},"immune health",[1740],{"type":794,"attrs":1741},{"href":1742,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1744,"type":727},". Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.",{"type":729,"content":1746},[1747],{"text":1748,"type":727},"Ingredients: ",{"type":1027,"content":1750},[1751,1757,1763,1769,1775,1781,1787],{"type":1030,"content":1752},[1753],{"type":729,"content":1754},[1755],{"text":1756,"type":727},"1/2 cup black rice (or wild rice)",{"type":1030,"content":1758},[1759],{"type":729,"content":1760},[1761],{"text":1762,"type":727},"1 cup vegetable stock",{"type":1030,"content":1764},[1765],{"type":729,"content":1766},[1767],{"text":1768,"type":727},"1 10-ounce package of baby portobello mushrooms",{"type":1030,"content":1770},[1771],{"type":729,"content":1772},[1773],{"text":1774,"type":727},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":1030,"content":1776},[1777],{"type":729,"content":1778},[1779],{"text":1780,"type":727},"1/4 cup raw walnuts, crushed",{"type":1030,"content":1782},[1783],{"type":729,"content":1784},[1785],{"text":1786,"type":727},"Cooking oil spray",{"type":1030,"content":1788},[1789],{"type":729,"content":1790},[1791],{"text":1792,"type":727},"Salt and pepper to taste ",{"type":729,"content":1794},[1795],{"text":1796,"type":727},"Directions:",{"type":1798,"attrs":1799,"content":1802},"ordered_list",{"order":1800},{"order":1801},1,[1803,1809,1815,1821,1827,1833],{"type":1030,"content":1804},[1805],{"type":729,"content":1806},[1807],{"text":1808,"type":727},"Preheat oven to 375°F ",{"type":1030,"content":1810},[1811],{"type":729,"content":1812},[1813],{"text":1814,"type":727},"Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)",{"type":1030,"content":1816},[1817],{"type":729,"content":1818},[1819],{"text":1820,"type":727},"Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.",{"type":1030,"content":1822},[1823],{"type":729,"content":1824},[1825],{"text":1826,"type":727},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":1030,"content":1828},[1829],{"type":729,"content":1830},[1831],{"text":1832,"type":727},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":1030,"content":1834},[1835],{"type":729,"content":1836},[1837],{"text":1838,"type":727},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":721,"attrs":1840,"content":1841},{"level":782},[1842],{"text":1843,"type":727},"White Bean Dip",{"type":741,"attrs":1845},{"id":1723,"body":1846},[1847],{"url":1848,"_uid":1849,"image":1850,"component":753,"copyright_details":1853},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1851,"alt":1730,"name":7,"focus":7,"title":1730,"filename":1852,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":729,"content":1855},[1856,1858,1864],{"text":1857,"type":727},"A ",{"text":1859,"type":727,"marks":1860},"protein",[1861],{"type":794,"attrs":1862},{"href":1863,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1865,"type":727}," and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. ",{"type":729,"content":1867},[1868],{"text":1748,"type":727},{"type":1027,"content":1870},[1871,1877,1883,1889,1895,1901,1907,1913],{"type":1030,"content":1872},[1873],{"type":729,"content":1874},[1875],{"text":1876,"type":727},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":1030,"content":1878},[1879],{"type":729,"content":1880},[1881],{"text":1882,"type":727},"2 tablespoons olive oil ",{"type":1030,"content":1884},[1885],{"type":729,"content":1886},[1887],{"text":1888,"type":727},"1-2 tablespoons water",{"type":1030,"content":1890},[1891],{"type":729,"content":1892},[1893],{"text":1894,"type":727},"Juice of ½ lemon",{"type":1030,"content":1896},[1897],{"type":729,"content":1898},[1899],{"text":1900,"type":727},"1 small garlic clove, peeled ",{"type":1030,"content":1902},[1903],{"type":729,"content":1904},[1905],{"text":1906,"type":727},"1/2 teaspoon salt",{"type":1030,"content":1908},[1909],{"type":729,"content":1910},[1911],{"text":1912,"type":727},"Ground pepper to taste ",{"type":1030,"content":1914},[1915],{"type":729,"content":1916},[1917],{"text":1918,"type":727},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":729,"content":1920},[1921],{"text":1796,"type":727},{"type":1798,"attrs":1923,"content":1925},{"order":1924},{"order":1801},[1926,1932],{"type":1030,"content":1927},[1928],{"type":729,"content":1929},[1930],{"text":1931,"type":727},"In a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.",{"type":1030,"content":1933},[1934],{"type":729,"content":1935},[1936],{"text":1937,"type":727},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":721,"attrs":1939,"content":1940},{"level":782},[1941],{"text":1942,"type":727},"Sundried Tomato and Olive Tapenade",{"type":741,"attrs":1944},{"id":1723,"body":1945},[1946],{"url":1947,"_uid":1948,"image":1949,"component":753,"copyright_details":1952},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1950,"alt":1730,"name":7,"focus":7,"title":1730,"filename":1951,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":729,"content":1954},[1955,1957,1963],{"text":1956,"type":727},"This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs ",{"text":1958,"type":727,"marks":1959},"anti-inflammatory",[1960],{"type":794,"attrs":1961},{"href":1962,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1964,"type":727}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":729,"content":1966},[1967],{"text":1748,"type":727},{"type":1027,"content":1969},[1970,1976,1982,1988,1994,2000],{"type":1030,"content":1971},[1972],{"type":729,"content":1973},[1974],{"text":1975,"type":727},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":1030,"content":1977},[1978],{"type":729,"content":1979},[1980],{"text":1981,"type":727},"2 cups olives, drained and pitted",{"type":1030,"content":1983},[1984],{"type":729,"content":1985},[1986],{"text":1987,"type":727},"2 cloves garlic, minced",{"type":1030,"content":1989},[1990],{"type":729,"content":1991},[1992],{"text":1993,"type":727},"2 tablespoons olive oil",{"type":1030,"content":1995},[1996],{"type":729,"content":1997},[1998],{"text":1999,"type":727},"3 tablespoons lemon juice",{"type":1030,"content":2001},[2002],{"type":729,"content":2003},[2004],{"text":2005,"type":727},"1/3 cup fresh basil",{"type":729,"content":2007},[2008],{"text":1796,"type":727},{"type":1798,"attrs":2010,"content":2012},{"order":2011},{"order":1801},[2013,2019,2025],{"type":1030,"content":2014},[2015],{"type":729,"content":2016},[2017],{"text":2018,"type":727},"Add all the ingredients to a food processor",{"type":1030,"content":2020},[2021],{"type":729,"content":2022},[2023],{"text":2024,"type":727},"Pulse until combined, scraping down the sides as needed",{"type":1030,"content":2026},[2027],{"type":729,"content":2028},[2029],{"text":2030,"type":727},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":721,"attrs":2032,"content":2033},{"level":782},[2034],{"text":2035,"type":727},"Roasted Beet Hummus ",{"type":741,"attrs":2037},{"id":1723,"body":2038},[2039],{"url":2040,"_uid":2041,"image":2042,"component":753,"copyright_details":2045},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":2043,"alt":1730,"name":7,"focus":7,"title":1730,"filename":2044,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":729,"content":2047},[2048,2050,2056],{"text":2049,"type":727},"Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a ",{"text":2051,"type":727,"marks":2052},"boxer’s diet",[2053],{"type":794,"attrs":2054},{"href":2055,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":2057,"type":727},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":729,"content":2059},[2060],{"text":2061,"type":727},"Ingredients:",{"type":1027,"content":2063},[2064,2070,2076,2082,2088,2094,2100,2106],{"type":1030,"content":2065},[2066],{"type":729,"content":2067},[2068],{"text":2069,"type":727},"1 small beet",{"type":1030,"content":2071},[2072],{"type":729,"content":2073},[2074],{"text":2075,"type":727},"1 15-ounce can of cooked chickpeas, drained",{"type":1030,"content":2077},[2078],{"type":729,"content":2079},[2080],{"text":2081,"type":727},"Juice of 1/2 lemon",{"type":1030,"content":2083},[2084],{"type":729,"content":2085},[2086],{"text":2087,"type":727},"2 garlic cloves, minced",{"type":1030,"content":2089},[2090],{"type":729,"content":2091},[2092],{"text":2093,"type":727},"2 tablespoons tahini",{"type":1030,"content":2095},[2096],{"type":729,"content":2097},[2098],{"text":2099,"type":727},"1/4 cup olive oil  ",{"type":1030,"content":2101},[2102],{"type":729,"content":2103},[2104],{"text":2105,"type":727},"1 teaspoon salt",{"type":1030,"content":2107},[2108],{"type":729,"content":2109},[2110],{"text":2111,"type":727},"Pepper to taste ",{"type":729,"content":2113},[2114],{"text":1796,"type":727},{"type":1798,"attrs":2116,"content":2118},{"order":2117},{"order":1801},[2119,2168,2174,2180,2186],{"type":1030,"content":2120},[2121,2125],{"type":729,"content":2122},[2123],{"text":2124,"type":727},"Roast the beet: ",{"type":1027,"content":2126},[2127,2132,2138,2144,2150,2156,2162],{"type":1030,"content":2128},[2129],{"type":729,"content":2130},[2131],{"text":1808,"type":727},{"type":1030,"content":2133},[2134],{"type":729,"content":2135},[2136],{"text":2137,"type":727},"Remove the stem and the roots from the beet ",{"type":1030,"content":2139},[2140],{"type":729,"content":2141},[2142],{"text":2143,"type":727},"Wash under water until clean ",{"type":1030,"content":2145},[2146],{"type":729,"content":2147},[2148],{"text":2149,"type":727},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":1030,"content":2151},[2152],{"type":729,"content":2153},[2154],{"text":2155,"type":727},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":1030,"content":2157},[2158],{"type":729,"content":2159},[2160],{"text":2161,"type":727},"Let it cool to room temperature ",{"type":1030,"content":2163},[2164],{"type":729,"content":2165},[2166],{"text":2167,"type":727},"Peel the skin off ",{"type":1030,"content":2169},[2170],{"type":729,"content":2171},[2172],{"text":2173,"type":727},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":1030,"content":2175},[2176],{"type":729,"content":2177},[2178],{"text":2179,"type":727},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":1030,"content":2181},[2182],{"type":729,"content":2183},[2184],{"text":2185,"type":727},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":1030,"content":2187},[2188],{"type":729,"content":2189},[2190],{"text":2191,"type":727},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":721,"attrs":2193,"content":2194},{"level":782},[2195],{"text":2196,"type":727},"Sweet Potato Bites",{"type":741,"attrs":2198},{"id":1723,"body":2199},[2200],{"url":2201,"_uid":2202,"image":2203,"component":753,"copyright_details":2206},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":2204,"alt":1730,"name":7,"focus":7,"title":1730,"filename":2205,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":729,"content":2208},[2209,2211,2217],{"text":2210,"type":727},"A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with ",{"text":2212,"type":727,"marks":2213},"healthy fats",[2214],{"type":794,"attrs":2215},{"href":2216,"uuid":48,"anchor":48,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":2218,"type":727}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":729,"content":2220},[2221],{"text":2061,"type":727},{"type":1027,"content":2223},[2224,2230,2236,2242,2248,2254,2260,2266],{"type":1030,"content":2225},[2226],{"type":729,"content":2227},[2228],{"text":2229,"type":727},"2 medium sweet potatoes",{"type":1030,"content":2231},[2232],{"type":729,"content":2233},[2234],{"text":2235,"type":727},"1 large avocado, diced",{"type":1030,"content":2237},[2238],{"type":729,"content":2239},[2240],{"text":2241,"type":727},"2 teaspoons sesame seeds",{"type":1030,"content":2243},[2244],{"type":729,"content":2245},[2246],{"text":2247,"type":727},"Olive or avocado oil, for drizzling",{"type":1030,"content":2249},[2250],{"type":729,"content":2251},[2252],{"text":2253,"type":727},"¼ cup red onion, diced",{"type":1030,"content":2255},[2256],{"type":729,"content":2257},[2258],{"text":2259,"type":727},"½ lemon",{"type":1030,"content":2261},[2262],{"type":729,"content":2263},[2264],{"text":2265,"type":727},"Fresh cilantro leaves, finely chopped",{"type":1030,"content":2267},[2268],{"type":729,"content":2269},[2270],{"text":2271,"type":727},"Salt and pepper to taste",{"type":729,"content":2273},[2274],{"text":1796,"type":727},{"type":1798,"attrs":2276,"content":2278},{"order":2277},{"order":1801},[2279,2285,2291,2297,2303,2309],{"type":1030,"content":2280},[2281],{"type":729,"content":2282},[2283],{"text":2284,"type":727},"Preheat the oven to 400°F",{"type":1030,"content":2286},[2287],{"type":729,"content":2288},[2289],{"text":2290,"type":727},"Line a large baking sheet with parchment paper",{"type":1030,"content":2292},[2293],{"type":729,"content":2294},[2295],{"text":2296,"type":727},"Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper",{"type":1030,"content":2298},[2299],{"type":729,"content":2300},[2301],{"text":2302,"type":727},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":1030,"content":2304},[2305],{"type":729,"content":2306},[2307],{"text":2308,"type":727},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":1030,"content":2310},[2311],{"type":729,"content":2312},[2313],{"text":2314,"type":727},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":721,"attrs":2316,"content":2317},{"level":723},[2318],{"text":2319,"type":727},"A Healthier Feast",{"type":729,"content":2321},[2322],{"text":2323,"type":727},"Thanksgiving is a wonderful time to spend with your loved ones and share the things you are thankful for. However, the holidays can also be a stressful time for those on a health journey who are trying to eat a nutritious diet and follow an exercise routine. With so many delicious foods on the table, it can be challenging to listen to your body’s hunger and fullness cues, which often leads to overeating and an uncomfortable feeling afterward, aka “food coma.” By serving nutrient-dense foods as appetizers, you and your guests will have healthier food choices, feel more satiated, and experience a more nutritionally balanced Thanksgiving feast. ",{"type":721,"attrs":2325,"content":2326},{"level":723},[2327],{"text":2328,"type":727},"Eat & Train Like a Fighter",{"type":729,"content":2330},[2331,2332,2336],{"text":1416,"type":727},{"text":889,"type":727,"marks":2333},[2334],{"type":794,"attrs":2335},{"href":893,"uuid":48,"anchor":48,"target":798,"linktype":13},{"text":1127,"type":727},{"type":729,"content":2338},[2339],{"text":1131,"type":727},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2341,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2346,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2347,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2342,"component":118,"meta_info":2343,"meta_title":7,"block_image":2344,"cover_image":2345,"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},[],[],"2022-11-03 00:00",{"_uid":2350,"title":2351,"plugin":43,"description":2352},"f1de9437-639c-4b64-a8d9-efb678ac8651","5 Healthy Thanksgiving Appetizer Ideas | FightCamp","It’s hard enough trying to plan Thanksgiving dinner let alone come up with appetizer ideas. We have you covered with easy and healthy Thanksgiving appetizers.",{"id":2354,"alt":2355,"name":7,"focus":7,"title":2355,"filename":2356,"copyright":7,"fieldtype":50,"is_external_url":9},6287970,"FightCamp - Healthy Thanksgiving Appetizer Ideas","https://a.storyblok.com/f/115220/2400x990/2174ae6700/5-healthy-thanksgiving-appetizer-ideas.png",[],"5-healthy-thanksgiving-appetizer-ideas","blogs/5-healthy-thanksgiving-appetizer-ideas",-5330,[926],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":2366,"created_at":2367,"published_at":2368,"updated_at":2369,"id":2370,"uuid":2371,"content":2372,"slug":2593,"full_slug":2594,"sort_by_date":48,"position":2595,"tag_list":2596,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":2597,"first_published_at":2598,"release_id":48,"lang":60,"path":930,"alternates":2599,"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":2373,"faqs":2374,"title":2383,"topic":2384,"author":1211,"content":2399,"category":2574,"schedule":2582,"component":911,"meta_info":2583,"cover_image":2587,"description":2591,"contributors":2592},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2375,2379],{"_uid":2376,"answer":2377,"question":2378,"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":2380,"answer":2381,"question":2382,"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":2385,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2397,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2386,"component":39,"meta_info":2394,"block_image":2395,"cover_image":2396,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2387,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2392,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2393,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2388,"component":118,"meta_info":2389,"meta_title":7,"block_image":2390,"cover_image":2391,"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":718,"content":2400},[2401,2405,2410,2434,2438,2443,2455,2459,2464,2468,2482,2487,2501,2506,2510,2515,2519,2524,2528,2533,2543,2556,2561,2571],{"type":729,"content":2402},[2403],{"text":2404,"type":727},"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":721,"attrs":2406,"content":2407},{"level":723},[2408],{"text":2409,"type":727},"Cold Hard Facts",{"type":729,"content":2411},[2412,2414,2422,2424,2432],{"text":2413,"type":727},"The ",{"text":2415,"type":727,"marks":2416},"average American will usually gain around 10-15 lbs.",[2417,2421],{"type":794,"attrs":2418},{"href":2419,"uuid":48,"anchor":48,"custom":2420,"target":798,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":800},{"text":2423,"type":727}," 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":2425,"type":727,"marks":2426},"New Year resolution",[2427,2431],{"type":794,"attrs":2428},{"href":2429,"uuid":48,"anchor":48,"custom":2430,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":800},{"text":2433,"type":727}," is health-related. ",{"type":729,"content":2435},[2436],{"text":2437,"type":727},"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":721,"attrs":2439,"content":2440},{"level":723},[2441],{"text":2442,"type":727},"Getting Back into Routine",{"type":741,"attrs":2444},{"id":2445,"body":2446},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2447],{"url":2448,"_uid":2449,"image":2450,"component":753,"copyright_details":2454},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2451,"alt":2452,"name":7,"focus":7,"title":2452,"filename":2453,"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":729,"content":2456},[2457],{"text":2458,"type":727},"Here is how you can get back on track and in shape after the holidays.",{"type":721,"attrs":2460,"content":2461},{"level":782},[2462],{"text":2463,"type":727},"Start Slow",{"type":729,"content":2465},[2466],{"text":2467,"type":727},"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":729,"content":2469},[2470,2472,2480],{"text":2471,"type":727},"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":2473,"type":727,"marks":2474},"ease back into your training routine",[2475,2479],{"type":794,"attrs":2476},{"href":2477,"uuid":48,"anchor":48,"custom":2478,"target":798,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":800},{"text":2481,"type":727},", and you’re more likely to stick with it past the month of February. ",{"type":721,"attrs":2483,"content":2484},{"level":782},[2485],{"text":2486,"type":727},"Get Back on Track Consistently",{"type":729,"content":2488},[2489,2491,2499],{"text":2490,"type":727},"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":2492,"type":727,"marks":2493},"eating the rainbow",[2494,2498],{"type":794,"attrs":2495},{"href":2496,"uuid":48,"anchor":48,"custom":2497,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":800},{"text":2500,"type":727},", 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":721,"attrs":2502,"content":2503},{"level":782},[2504],{"text":2505,"type":727},"Don’t Be Too Hard on Yourself",{"type":729,"content":2507},[2508],{"text":2509,"type":727},"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":721,"attrs":2511,"content":2512},{"level":782},[2513],{"text":2514,"type":727},"Reflect on the Small Victories",{"type":729,"content":2516},[2517],{"text":2518,"type":727},"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":721,"attrs":2520,"content":2521},{"level":782},[2522],{"text":2523,"type":727},"Have Fun Getting Back Into Shape",{"type":729,"content":2525},[2526],{"text":2527,"type":727},"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":721,"attrs":2529,"content":2530},{"level":723},[2531],{"text":2532,"type":727},"Progress Over Perfection",{"type":741,"attrs":2534},{"id":2445,"body":2535},[2536],{"url":2537,"_uid":2538,"image":2539,"component":753,"copyright_details":2542},{"id":7,"url":7,"linktype":747,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2540,"alt":2452,"name":7,"focus":7,"title":2452,"filename":2541,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":729,"content":2544},[2545,2547,2554],{"text":2546,"type":727},"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":2548,"type":727,"marks":2549},"planning",[2550],{"type":794,"attrs":2551},{"href":2552,"uuid":48,"anchor":48,"custom":2553,"target":798,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2555,"type":727},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":721,"attrs":2557,"content":2558},{"level":723},[2559],{"text":2560,"type":727},"Train Like a Fighter This Year",{"type":729,"content":2562},[2563,2564,2570],{"text":1416,"type":727},{"text":889,"type":727,"marks":2565},[2566,2569],{"type":794,"attrs":2567},{"href":893,"uuid":48,"anchor":48,"custom":2568,"target":798,"linktype":13},{},{"type":800},{"text":1127,"type":727},{"type":729,"content":2572},[2573],{"text":1131,"type":727},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2575,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2580,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2576,"component":118,"meta_info":2577,"meta_title":7,"block_image":2578,"cover_image":2579,"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":2584,"title":2585,"plugin":43,"description":2586},"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":2588,"alt":2589,"name":7,"focus":7,"title":2589,"filename":2590,"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,[926],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":2601,"created_at":2602,"published_at":2603,"updated_at":2604,"id":2605,"uuid":2606,"content":2607,"slug":2845,"full_slug":2846,"sort_by_date":48,"position":2847,"tag_list":2848,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":2849,"first_published_at":2603,"release_id":48,"lang":60,"path":930,"alternates":2850,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":2608,"faqs":2609,"title":2601,"topic":2634,"author":987,"content":2649,"category":2826,"schedule":2834,"component":911,"meta_info":2835,"cover_image":2839,"description":2843,"contributors":2844},"15047e90-1cb3-49d0-a81f-1e2be9236592",[2610,2614,2618,2622,2626,2630],{"_uid":2611,"answer":2612,"question":2613,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":2615,"answer":2616,"question":2617,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":2619,"answer":2620,"question":2621,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":2623,"answer":2624,"question":2625,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":2627,"answer":2628,"question":2629,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":2631,"answer":2632,"question":2633,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2635,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2647,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2648,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2636,"component":39,"meta_info":2644,"block_image":2645,"cover_image":2646,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2637,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2642,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2643,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2638,"component":118,"meta_info":2639,"meta_title":7,"block_image":2640,"cover_image":2641,"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":718,"content":2650},[2651,2655,2659,2663,2671,2675,2679,2683,2717,2721,2724,2728,2732,2778,2782,2794,2804,2808,2812,2823],{"type":729,"content":2652},[2653],{"text":2654,"type":727},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":729,"content":2656},[2657],{"text":2658,"type":727},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":721,"attrs":2660,"content":2661},{"level":723},[2662],{"text":2613,"type":727},{"type":729,"content":2664},[2665,2667],{"text":2666,"type":727},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":2668,"type":727,"marks":2669},"Yikes.",[2670],{"type":737},{"type":729,"content":2672},[2673],{"text":2674,"type":727},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":721,"attrs":2676,"content":2677},{"level":723},[2678],{"text":2617,"type":727},{"type":729,"content":2680},[2681],{"text":2682,"type":727},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1798,"attrs":2684,"content":2686},{"order":2685},{"order":1801},[2687,2693,2699,2705,2711],{"type":1030,"content":2688},[2689],{"type":729,"content":2690},[2691],{"text":2692,"type":727},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":1030,"content":2694},[2695],{"type":729,"content":2696},[2697],{"text":2698,"type":727},"Use devices at eye level to prevent bad posture habits.",{"type":1030,"content":2700},[2701],{"type":729,"content":2702},[2703],{"text":2704,"type":727},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":1030,"content":2706},[2707],{"type":729,"content":2708},[2709],{"text":2710,"type":727},"Do neck and shoulder stretches regularly.",{"type":1030,"content":2712},[2713],{"type":729,"content":2714},[2715],{"text":2716,"type":727},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":721,"attrs":2718,"content":2719},{"level":723},[2720],{"text":2621,"type":727},{"type":729,"content":2722},[2723],{"text":2620,"type":727},{"type":721,"attrs":2725,"content":2726},{"level":723},[2727],{"text":2625,"type":727},{"type":729,"content":2729},[2730],{"text":2731,"type":727},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1798,"attrs":2733,"content":2735},{"order":2734},{"order":1801},[2736,2742,2748,2754,2760,2766,2772],{"type":1030,"content":2737},[2738],{"type":729,"content":2739},[2740],{"text":2741,"type":727},"Neck Rolls (both directions)",{"type":1030,"content":2743},[2744],{"type":729,"content":2745},[2746],{"text":2747,"type":727},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":1030,"content":2749},[2750],{"type":729,"content":2751},[2752],{"text":2753,"type":727},"Chin Tucks",{"type":1030,"content":2755},[2756],{"type":729,"content":2757},[2758],{"text":2759,"type":727},"Arm Circles",{"type":1030,"content":2761},[2762],{"type":729,"content":2763},[2764],{"text":2765,"type":727},"Rows",{"type":1030,"content":2767},[2768],{"type":729,"content":2769},[2770],{"text":2771,"type":727},"Chest Openers ",{"type":1030,"content":2773},[2774],{"type":729,"content":2775},[2776],{"text":2777,"type":727},"Shoulder Squeezes",{"type":721,"attrs":2779,"content":2780},{"level":723},[2781],{"text":2629,"type":727},{"type":729,"content":2783},[2784,2786,2792],{"text":2785,"type":727},"With movements and stretches to promote proper ",{"text":1018,"type":727,"marks":2787},[2788,2791],{"type":794,"attrs":2789},{"href":1022,"uuid":48,"anchor":48,"custom":2790,"target":798,"linktype":13},{},{"type":800},{"text":2793,"type":727},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":721,"attrs":2795,"content":2796},{"level":723},[2797,2799],{"text":2798,"type":727},"How Can Boxing Help Alleviate Tech Neck?",{"text":2800,"type":727,"marks":2801}," ",[2802],{"type":2803},"bold",{"type":729,"content":2805},[2806],{"text":2807,"type":727},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":721,"attrs":2809,"content":2810},{"level":723},[2811],{"text":1412,"type":727},{"type":729,"content":2813},[2814,2816,2822],{"text":2815,"type":727},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":889,"type":727,"marks":2817},[2818,2821],{"type":794,"attrs":2819},{"href":893,"uuid":48,"anchor":48,"custom":2820,"target":798,"linktype":13},{},{"type":800},{"text":1127,"type":727},{"type":729,"content":2824},[2825],{"text":1131,"type":727},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2827,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2832,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2833,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2828,"component":118,"meta_info":2829,"meta_title":7,"block_image":2830,"cover_image":2831,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2836,"title":2837,"plugin":43,"description":2838},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":2840,"alt":2841,"name":7,"focus":7,"title":2841,"filename":2842,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[926],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":911,"created_at":2852,"published_at":2853,"updated_at":2854,"id":2855,"uuid":2856,"content":2857,"slug":911,"full_slug":2878,"sort_by_date":48,"position":446,"tag_list":2879,"is_startpage":9,"parent_id":2880,"meta_data":48,"group_id":2881,"first_published_at":2882,"release_id":48,"lang":60,"path":7,"alternates":2883,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2858,"component":2859,"meta_info":2860,"custom_content_list":2862},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2861,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2863,2868,2873],{"_uid":2864,"label":2865,"value":2866,"dev_id":2867,"component":727},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2869,"label":2870,"value":2871,"dev_id":2872,"component":727},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2874,"label":2875,"value":2876,"dev_id":2877,"component":727},"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",[],1785892885928]