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This means that boxing training can help the brain in two ways: physically and mentally. Not only are boxers getting the benefits of high intensity exercise, but they also get a mental challenge.","How can boxing training benefit the brain?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"8d90c1b3-d3b8-4539-82e7-ad3c3005643a","Non-contact boxing training can help the brain in the following ways: Increasing physical fitness, Reducing inflammation, Combatting risk factors for cardiovascular disease, Strengthening the heart, Increasing blood flow to the brain, Improving working memory and reaction time, and Bolstering cognitive reserve","How does non-contact boxing training help the brain?",{"_uid":676,"answer":677,"question":678,"component":670},"3957b6ec-7f93-45c4-9523-3d7d5c33547e","Yes, absolutely. “When you’re doing a complex combo and you’ve got multiple steps, you have to be focused. You’re moving very fast, you’re processing very quickly while you’re also thinking about form, power, and technique,” says Dr. Brody Magid. “There’s no time to think. It stands to reason that all of this would be a very good way to challenge the brain.”","Does boxing teach you to think on your feet?",{"_uid":680,"answer":681,"question":682,"component":670},"00d077c9-1b74-46b3-ab23-909c06e02426","“There have been thousands of studies on exercise and mental health. Even 15 minutes a day helps people report better emotional wellbeing,” says Dr. Brody Magid. Moreover, the use of breathing and mindfulness in boxing adds to its stress relieving power. The overall reduction of stress does wonders for your mental health and your brain function. “As we’re trying to promote brain health, one of the main interventions is managing stress through meditation and mindfulness. I think boxing has that element, for sure,” says Dr. Brody Magid.","How does boxing help manage stress?",{"_uid":684,"answer":685,"question":686,"component":670},"a7f3a248-e076-43fd-babf-cc87b2f6e2e0","Research has shown the short- and long-term benefits of exercise on brain health. Exercise is perhaps the most powerful tool we have in preventing neurodegenerative diseases like Dementia. The mental challenges posed by complex boxing drills may provide even more benefits for your brain, potentially improving reaction time and working memory.","How does boxing training help prevent dementia?",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":688,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":690,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":281,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":716,"social_link_instagram":717,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":713,"alt":703,"name":703,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":726,"content":727},"doc",[728,750,754,770,774,781,827,843,848,862,866,870,874,879,883,887,891,896,899,920,932,938],{"type":729,"content":730},"paragraph",[731,734,740,748],{"text":732,"type":733},"It is well-established that ","text",{"text":735,"type":733,"marks":736}," ",[737],{"type":738,"attrs":739},"styled",{"class":7},{"text":741,"type":733,"marks":742},"exercise is essential to brain health",[743],{"type":744,"attrs":745},"link",{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/keeping-your-brain-fit-how-exercise-can-prevent-dementia","_blank",{"text":749,"type":733},". Moderate to high intensity workouts instantly boost brain power and a consistent exercise routine can even prevent or delay onset of neurodegenerative diseases.",{"type":729,"content":751},[752],{"text":753,"type":733},"Though boxing has not been studied specifically, the physical and cognitive challenges posed by non-contact boxing training could have a special edge over other forms of exercise in promoting brain health.",{"type":729,"content":755},[756,758,762,768],{"text":757,"type":733},"“The mental challenge of boxing is so stimulating - you have to pay close attention, maintain combos in mind and implement them, think very fast on your feet, coordinate various muscle groups, and maintain good form simultaneously,” says ",{"text":735,"type":733,"marks":759},[760],{"type":738,"attrs":761},{"class":7},{"text":763,"type":733,"marks":764},"Dr. Brody Magid",[765],{"type":744,"attrs":766},{"href":767,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://drjuliebrodymagid.com/",{"text":769,"type":733},".",{"type":729,"content":771},[772],{"text":773,"type":733},"This means that boxing training can help the brain in two ways: physically and mentally. Not only are boxers getting the benefits of high intensity exercise, but they also get a mental challenge.",{"type":775,"attrs":776,"content":778},"heading",{"level":777},2,[779],{"text":780,"type":733},"How Non-Contact Boxing Training Benefits the Brain:",{"type":782,"content":783},"bullet_list",[784,791,797,803,809,815,821],{"type":785,"content":786},"list_item",[787],{"type":729,"content":788},[789],{"text":790,"type":733},"Increasing physical fitness",{"type":785,"content":792},[793],{"type":729,"content":794},[795],{"text":796,"type":733},"Reducing inflammation",{"type":785,"content":798},[799],{"type":729,"content":800},[801],{"text":802,"type":733},"Combatting risk factors for cardiovascular disease",{"type":785,"content":804},[805],{"type":729,"content":806},[807],{"text":808,"type":733},"Strengthening the heart",{"type":785,"content":810},[811],{"type":729,"content":812},[813],{"text":814,"type":733},"Increasing blood flow to the brain",{"type":785,"content":816},[817],{"type":729,"content":818},[819],{"text":820,"type":733},"Improving working memory and reaction time",{"type":785,"content":822},[823],{"type":729,"content":824},[825],{"text":826,"type":733},"Bolstering cognitive reserve",{"type":729,"content":828},[829,831,835,841],{"text":830,"type":733},"Although there aren’t specific scientific studies on boxing just yet, many boxing trainers have already started offering programs like ",{"text":735,"type":733,"marks":832},[833],{"type":738,"attrs":834},{"class":7},{"text":836,"type":733,"marks":837},"Rock Steady",[838],{"type":744,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://www.rocksteadyboxing.org/",{"text":842,"type":733},", a modified boxing class designed for early-stage Parkinson’s patients. Dr. Brody Magid notes that despite a lack of research on the therapeutic effects of boxing on Parkinson’s, research has shown that agility training, a cornerstone in boxing, can reduce disease progression.",{"type":775,"attrs":844,"content":845},{"level":777},[846],{"text":847,"type":733},"Thinking on Your Feet",{"type":729,"content":849},[850,852,856,861],{"text":851,"type":733},"A big part of working with patients who have memory problems - and in preventing memory problems - is challenging the brain. Learning new things is critical to building up ",{"text":735,"type":733,"marks":853},[854],{"type":738,"attrs":855},{"class":7},{"text":857,"type":733,"marks":858},"cognitive reserve",[859],{"type":744,"attrs":860},{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":48},{"text":769,"type":733},{"type":729,"content":863},[864],{"text":865,"type":733},"“When we look at how cognitive challenge works, novelty is what helps,” explains Dr. Brody Magid. “If you do something that is difficult but similar each time, it doesn’t really change your brain very much because it doesn’t challenge you. We suggest that people diversify their activities to optimize novelty.”",{"type":729,"content":867},[868],{"text":869,"type":733},"To illustrate this point, she used the example of a patient who usually does crossword puzzles being advised to try Sudoku, or a golfer who tries to switch their stance. Challenging your brain with new tasks or different approaches is what boxing drills are all about.",{"type":729,"content":871},[872],{"text":873,"type":733},"“When you’re doing a complex combo and you’ve got multiple steps, you have to be focused. You’re moving very fast, you’re processing very quickly while you’re also thinking about form, power, and technique,” says Dr. Brody Magid. “There’s no time to think. It stands to reason that all of this would be a very good way to challenge the brain.”",{"type":775,"attrs":875,"content":876},{"level":777},[877],{"text":878,"type":733},"Knocking Out Stress",{"type":729,"content":880},[881],{"text":882,"type":733},"Dr. Brody Magid points out that stress negatively impacts our brains both psychologically and physically. One of the most effective stress relievers is exercise.",{"type":729,"content":884},[885],{"text":886,"type":733},"“There have been thousands of studies on exercise and mental health. Even 15 minutes a day helps people report better emotional wellbeing,” says Dr. Brody Magid. Moreover, the use of breathing and mindfulness in boxing adds to its stress relieving power. The overall reduction of stress does wonders for your mental health and your brain function.",{"type":729,"content":888},[889],{"text":890,"type":733},"“As we’re trying to promote brain health, one of the main interventions is managing stress through meditation and mindfulness. I think boxing has that element, for sure,” says Dr. Brody Magid.",{"type":775,"attrs":892,"content":893},{"level":777},[894],{"text":895,"type":733},"Bringing the Fight to Dementia",{"type":729,"content":897},[898],{"text":685,"type":733},{"type":729,"content":900},[901,903,907,913,918],{"text":902,"type":733},"Next time you’re battling the ",{"text":735,"type":733,"marks":904},[905],{"type":738,"attrs":906},{"class":7},{"text":908,"type":733,"marks":909},"bag",[910],{"type":744,"attrs":911},{"href":912,"uuid":48,"anchor":48,"target":747,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":914,"type":733,"marks":915},"  ",[916],{"type":738,"attrs":917},{"class":7},{"text":919,"type":733},"trying to count out a complex punch combination, just remember: you’re investing in your brain, your body, and fighting dementia!",{"type":729,"content":921},[922,924,930],{"text":923,"type":733},"Are you ready to keep your brain fit and start training like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":925,"type":733,"marks":926},"FightCamp App",[927],{"type":744,"attrs":928},{"href":929,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":931,"type":733}," and train with real fighters from the comfort of your own home.",{"type":775,"attrs":933,"content":935},{"level":934},3,[936],{"text":937,"type":733},"Related Articles",{"type":729,"content":939},[940,946,948,952,953,959,960],{"text":941,"type":733,"marks":942},"How Exercise Improves Mental Health",[943],{"type":744,"attrs":944},{"href":945,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-exercise-improves-mental-health",{"type":947},"hard_break",{"text":657,"type":733,"marks":949},[950],{"type":744,"attrs":951},{"href":746,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":947},{"text":954,"type":733,"marks":955},"Can At-Home Workouts Be As Effective As The Gym? Data Finds Equipment Matters",[956],{"type":744,"attrs":957},{"href":958,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-covid-19-quarantine-changed-the-way-we-workout",{"type":947},{"text":961,"type":733,"marks":962},"Boxing Your Way To Better Mental Health",[963],{"type":744,"attrs":964},{"href":965,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":967,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":972,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":968,"component":118,"meta_info":969,"meta_title":7,"block_image":970,"cover_image":971,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-06-04 00:00","article",{"_uid":977,"title":657,"plugin":43,"description":978},"4279b951-460c-469c-a77c-525c8ec8feee","Boxing training may have an added edge over other forms of exercise in supporting cognitive brain health and potentially staving off neurodegenerative disease.",{"id":980,"alt":657,"name":7,"focus":48,"title":657,"filename":981,"copyright":7,"fieldtype":50},4365815,"https://a.storyblok.com/f/115220/2400x990/7cc4d58404/keeping-your-brain-fit-how-exercise-can-prevent-dementia.png",[983],{"name":984,"created_at":985,"published_at":986,"updated_at":987,"id":988,"uuid":989,"content":990,"slug":997,"full_slug":998,"sort_by_date":48,"position":999,"tag_list":1000,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":1001,"first_published_at":986,"release_id":48,"lang":60,"path":7,"alternates":1002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Julie Brody Magid, Psy.D","2022-02-24T23:36:59.934Z","2022-02-25T00:08:46.006Z","2022-02-25T00:08:46.028Z",111176244,"e4929484-8c77-4bd5-ba41-086f97c854b6",{"bio":991,"_uid":992,"name":984,"photo":993,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":996,"social_link_instagram":7,"social_link_pinterest":7},"Julie Brody Magid, Psy.D. is the clinical director of McLean Hospital’s Memory Disorders Assessment Clinic in Geriatric Psychiatry. She oversees clinic operations and conducts comprehensive neuropsychological evaluations for older adults with memory disorders and other cognitive problems. Magid specializes in providing neurocognitive and psychodiagnostic evaluation and treatment for patients with traumatic/acquired brain injury, dementia, movement disorders, and neuropsychiatric illnesses.","b05c478c-18d1-46e5-a01e-a957f53478f3",{"id":994,"alt":984,"name":7,"focus":48,"title":984,"filename":995,"copyright":7,"fieldtype":50},3939907,"https://a.storyblok.com/f/115220/350x350/55839d2eef/julie_brody_magid_psy-d.png","https://www.linkedin.com/in/julie-brody-magid-psy-d-137aa33a/","julie-brody-magid-psy-d","authors/julie-brody-magid-psy-d",-250,[],"49118eb3-8911-4e4d-80ed-1d8eea513a54",[],[],"keeping-your-brain-fit-how-exercise-can-prevent-dementia","blogs/keeping-your-brain-fit-how-exercise-can-prevent-dementia",-2340,[],60887917,"01849ed7-6504-4c01-a61d-d6d8d0b959ed","2021-06-04T07:19:00.000Z","wellness/{{story.slug}}",[],["Reactive",1014],[1015,1286,1464,1690,1935,2222],{"name":1016,"created_at":1017,"published_at":1018,"updated_at":1019,"id":1020,"uuid":1021,"content":1022,"slug":1279,"full_slug":1280,"sort_by_date":48,"position":1281,"tag_list":1282,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":1284,"first_published_at":1018,"release_id":48,"lang":60,"path":1011,"alternates":1285,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":1023,"faqs":1024,"title":1016,"topic":1065,"author":1080,"content":1081,"category":1261,"schedule":1269,"component":975,"meta_info":1270,"cover_image":1274,"description":1277,"contributors":1278},"2f244d75-004f-444f-bc2e-7551adea7b2f",[1025,1029,1033,1037,1041,1045,1049,1053,1057,1061],{"_uid":1026,"answer":1027,"question":1028,"component":670},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":1030,"answer":1031,"question":1032,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":1034,"answer":1035,"question":1036,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":1038,"answer":1039,"question":1040,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":1042,"answer":1043,"question":1044,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":1046,"answer":1047,"question":1048,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":1050,"answer":1051,"question":1052,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":1054,"answer":1055,"question":1056,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":1058,"answer":1059,"question":1060,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":1062,"answer":1063,"question":1064,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1066,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1078,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1079,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1067,"component":39,"meta_info":1075,"block_image":1076,"cover_image":1077,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1068,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1073,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1069,"component":118,"meta_info":1070,"meta_title":7,"block_image":1071,"cover_image":1072,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":726,"content":1082},[1083,1098,1102,1106,1121,1125,1128,1133,1137,1142,1162,1167,1171,1176,1179,1184,1188,1193,1196,1201,1204,1209,1212,1217,1221,1226,1229,1234,1238,1243,1257],{"type":729,"content":1084},[1085,1087,1096],{"text":1086,"type":733},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":1088,"type":733,"marks":1089},"Shanie Smash",[1090,1094],{"type":744,"attrs":1091},{"href":1092,"uuid":48,"anchor":48,"custom":1093,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1095},"underline",{"text":1097,"type":733}," explains, that is the moment cupping therapy became mainstream.",{"type":729,"content":1099},[1100],{"text":1101,"type":733},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":729,"content":1103},[1104],{"text":1105,"type":733},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":1107,"attrs":1108},"blok",{"id":1109,"body":1110},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[1111],{"_uid":1112,"link":1113,"image":1115,"title":1119,"component":1120},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":1114,"target":747,"linktype":13,"fieldtype":14,"cached_url":1114},"https://youtu.be/6tjOG5AhObQ",{"id":1116,"alt":1117,"name":7,"focus":7,"title":1117,"filename":1118,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":775,"attrs":1122,"content":1123},{"level":777},[1124],{"text":1028,"type":733},{"type":729,"content":1126},[1127],{"text":1027,"type":733},{"type":775,"attrs":1129,"content":1130},{"level":777},[1131],{"text":1132,"type":733},"What Does Cupping Do for the Body?",{"type":729,"content":1134},[1135],{"text":1136,"type":733},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":775,"attrs":1138,"content":1139},{"level":934},[1140],{"text":1141,"type":733},"Cupping Therapy Benefits:",{"type":782,"content":1143},[1144,1150,1156],{"type":785,"content":1145},[1146],{"type":729,"content":1147},[1148],{"text":1149,"type":733},"Relieves Pain",{"type":785,"content":1151},[1152],{"type":729,"content":1153},[1154],{"text":1155,"type":733},"Promotes Circulation",{"type":785,"content":1157},[1158],{"type":729,"content":1159},[1160],{"text":1161,"type":733},"Muscle Release",{"type":775,"attrs":1163,"content":1164},{"level":777},[1165],{"text":1166,"type":733},"How Do You Know Where the Cups Need to go?",{"type":729,"content":1168},[1169],{"text":1170,"type":733},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":775,"attrs":1172,"content":1173},{"level":777},[1174],{"text":1175,"type":733},"Is There Anything You Have to Do to Prepare for a Session?",{"type":729,"content":1177},[1178],{"text":1039,"type":733},{"type":775,"attrs":1180,"content":1181},{"level":777},[1182],{"text":1183,"type":733},"Can You Get Injured or Do it Wrong?",{"type":729,"content":1185},[1186],{"text":1187,"type":733},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":775,"attrs":1189,"content":1190},{"level":777},[1191],{"text":1192,"type":733},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":729,"content":1194},[1195],{"text":1047,"type":733},{"type":775,"attrs":1197,"content":1198},{"level":777},[1199],{"text":1200,"type":733},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":729,"content":1202},[1203],{"text":1051,"type":733},{"type":775,"attrs":1205,"content":1206},{"level":777},[1207],{"text":1208,"type":733},"How Often do You Recommend a Cupping Session?",{"type":729,"content":1210},[1211],{"text":1055,"type":733},{"type":775,"attrs":1213,"content":1214},{"level":777},[1215],{"text":1216,"type":733},"How Much Does a Cupping Therapy Session Cost?",{"type":729,"content":1218},[1219],{"text":1220,"type":733},"$60 - $150 depending on experience.  ",{"type":775,"attrs":1222,"content":1223},{"level":777},[1224],{"text":1225,"type":733},"What Causes Cupping Therapy Marks?",{"type":729,"content":1227},[1228],{"text":1063,"type":733},{"type":775,"attrs":1230,"content":1231},{"level":777},[1232],{"text":1233,"type":733},"Cupping Therapy - Smash or Pass?",{"type":729,"content":1235},[1236],{"text":1237,"type":733},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":775,"attrs":1239,"content":1240},{"level":777},[1241],{"text":1242,"type":733},"Train and Recover Like a Fighter",{"type":729,"content":1244},[1245,1247,1255],{"text":1246,"type":733},"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":1248,"type":733,"marks":1249},"FightCamp",[1250,1254],{"type":744,"attrs":1251},{"href":1252,"uuid":48,"anchor":48,"custom":1253,"target":747,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1095},{"text":1256,"type":733}," 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":1258},[1259],{"text":1260,"type":733},"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":1262,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1267,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1268,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1263,"component":118,"meta_info":1264,"meta_title":7,"block_image":1265,"cover_image":1266,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1271,"title":1272,"plugin":43,"description":1273},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":1275,"alt":1117,"name":7,"focus":7,"title":1117,"filename":1276,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[1283],"featured","a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":1287,"created_at":1288,"published_at":1289,"updated_at":1290,"id":1291,"uuid":1292,"content":1293,"slug":1457,"full_slug":1458,"sort_by_date":48,"position":1459,"tag_list":1460,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":1461,"first_published_at":1462,"release_id":48,"lang":60,"path":1011,"alternates":1463,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":1294,"faqs":1295,"title":1287,"topic":1304,"author":1319,"content":1320,"category":1438,"schedule":1446,"component":975,"meta_info":1447,"cover_image":1451,"description":1455,"contributors":1456},"357626bb-6aad-48f7-8c87-99219b73aed0",[1296,1300],{"_uid":1297,"answer":1298,"question":1299,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":1301,"answer":1302,"question":1303,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1305,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1317,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1318,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1306,"component":39,"meta_info":1314,"block_image":1315,"cover_image":1316,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1307,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1312,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1308,"component":118,"meta_info":1309,"meta_title":7,"block_image":1310,"cover_image":1311,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":726,"content":1321},[1322,1326,1330,1344,1348,1351,1356,1370,1394,1418,1423,1434],{"type":729,"content":1323},[1324],{"text":1325,"type":733},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":775,"attrs":1327,"content":1328},{"level":777},[1329],{"text":1299,"type":733},{"type":729,"content":1331},[1332,1334,1342],{"text":1333,"type":733},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":1335,"type":733,"marks":1336},"FightCamp app",[1337,1341],{"type":744,"attrs":1338},{"href":1339,"uuid":48,"anchor":48,"custom":1340,"target":747,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1095},{"text":1343,"type":733}," are all examples of fitness goals.",{"type":775,"attrs":1345,"content":1346},{"level":777},[1347],{"text":1303,"type":733},{"type":729,"content":1349},[1350],{"text":1302,"type":733},{"type":775,"attrs":1352,"content":1353},{"level":777},[1354],{"text":1355,"type":733},"Setting Your Goals",{"type":729,"content":1357},[1358,1360,1368],{"text":1359,"type":733},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":1361,"type":733,"marks":1362},"SMART goals",[1363,1367],{"type":744,"attrs":1364},{"href":1365,"uuid":48,"anchor":48,"custom":1366,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1095},{"text":1369,"type":733}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":729,"content":1371},[1372,1374,1382,1384,1392],{"text":1373,"type":733},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":1375,"type":733,"marks":1376},"accountability partners",[1377,1381],{"type":744,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"custom":1380,"target":747,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1095},{"text":1383,"type":733},". People who have someone they are accountable to are ",{"text":1385,"type":733,"marks":1386},"95% more likely to hit their goals",[1387,1391],{"type":744,"attrs":1388},{"href":1389,"uuid":48,"anchor":48,"custom":1390,"target":747,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":1095},{"text":1393,"type":733},". ",{"type":729,"content":1395},[1396,1398,1406,1408,1416],{"text":1397,"type":733},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":1399,"type":733,"marks":1400},"FightCamp Community",[1401,1405],{"type":744,"attrs":1402},{"href":1403,"uuid":48,"anchor":48,"custom":1404,"target":747,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1095},{"text":1407,"type":733}," and tag the ",{"text":1409,"type":733,"marks":1410},"Trainers",[1411,1415],{"type":744,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1095},{"text":1417,"type":733}," and me and we’ll help you stay accountable. ",{"type":775,"attrs":1419,"content":1420},{"level":777},[1421],{"text":1422,"type":733},"Train Like a Fighter",{"type":729,"content":1424},[1425,1426,1432],{"text":1246,"type":733},{"text":1248,"type":733,"marks":1427},[1428,1431],{"type":744,"attrs":1429},{"href":1252,"uuid":48,"anchor":48,"custom":1430,"target":747,"linktype":13},{},{"type":1095},{"text":1433,"type":733}," 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":1435},[1436],{"text":1437,"type":733},"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":1439,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1444,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1440,"component":118,"meta_info":1441,"meta_title":7,"block_image":1442,"cover_image":1443,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":1448,"title":1449,"plugin":43,"description":1450},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":1452,"alt":1453,"name":7,"focus":7,"title":1453,"filename":1454,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[1283],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1465,"created_at":1466,"published_at":1467,"updated_at":1468,"id":1469,"uuid":1470,"content":1471,"slug":1683,"full_slug":1684,"sort_by_date":48,"position":1685,"tag_list":1686,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":1687,"first_published_at":1688,"release_id":48,"lang":60,"path":1011,"alternates":1689,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":1472,"faqs":1473,"title":1465,"topic":1506,"author":1080,"content":1521,"category":1664,"schedule":1672,"component":975,"meta_info":1673,"cover_image":1677,"description":1681,"contributors":1682},"cb154773-a461-4e7f-8fa3-509a355410cd",[1474,1478,1482,1486,1490,1494,1498,1502],{"_uid":1475,"answer":1476,"question":1477,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":1479,"answer":1480,"question":1481,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":1483,"answer":1484,"question":1485,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":1487,"answer":1488,"question":1489,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":1491,"answer":1492,"question":1493,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":1495,"answer":1496,"question":1497,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":1499,"answer":1500,"question":1501,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":1503,"answer":1504,"question":1505,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1507,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1519,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1520,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1508,"component":39,"meta_info":1516,"block_image":1517,"cover_image":1518,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1509,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1514,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1515,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1510,"component":118,"meta_info":1511,"meta_title":7,"block_image":1512,"cover_image":1513,"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":726,"content":1522},[1523,1527,1540,1544,1558,1563,1595,1599,1602,1606,1609,1613,1616,1620,1624,1628,1631,1635,1638,1643,1647,1651,1661],{"type":729,"content":1524},[1525],{"text":1526,"type":733},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":1107,"attrs":1528},{"id":1529,"body":1530},"33364d76-077d-411d-996c-9da95986ad05",[1531],{"_uid":1532,"link":1533,"image":1535,"title":1539,"component":1120},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1534,"target":747,"linktype":13,"fieldtype":14,"cached_url":1534},"https://youtu.be/lOA9rPKcLSI",{"id":1536,"alt":1537,"name":7,"focus":7,"title":1537,"filename":1538,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS",{"type":775,"attrs":1541,"content":1542},{"level":777},[1543],{"text":1477,"type":733},{"type":729,"content":1545},[1546,1548,1556],{"text":1547,"type":733},"A ",{"text":1549,"type":733,"marks":1550},"traditional Chinese medicine",[1551,1555],{"type":744,"attrs":1552},{"href":1553,"uuid":48,"anchor":48,"custom":1554,"target":747,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1095},{"text":1557,"type":733},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":775,"attrs":1559,"content":1560},{"level":934},[1561],{"text":1562,"type":733},"Benefits of Muscle Scraping",{"type":782,"content":1564},[1565,1571,1577,1583,1589],{"type":785,"content":1566},[1567],{"type":729,"content":1568},[1569],{"text":1570,"type":733},"Improves blood circulation",{"type":785,"content":1572},[1573],{"type":729,"content":1574},[1575],{"text":1576,"type":733},"Increases range of motion in the muscle",{"type":785,"content":1578},[1579],{"type":729,"content":1580},[1581],{"text":1582,"type":733},"Relieves muscle pain or stiffness",{"type":785,"content":1584},[1585],{"type":729,"content":1586},[1587],{"text":1588,"type":733},"Promotes metabolic cell repair",{"type":785,"content":1590},[1591],{"type":729,"content":1592},[1593],{"text":1594,"type":733},"Stimulates muscle healing and recovery",{"type":775,"attrs":1596,"content":1597},{"level":777},[1598],{"text":1485,"type":733},{"type":729,"content":1600},[1601],{"text":1484,"type":733},{"type":775,"attrs":1603,"content":1604},{"level":777},[1605],{"text":1489,"type":733},{"type":729,"content":1607},[1608],{"text":1488,"type":733},{"type":775,"attrs":1610,"content":1611},{"level":777},[1612],{"text":1493,"type":733},{"type":729,"content":1614},[1615],{"text":1492,"type":733},{"type":775,"attrs":1617,"content":1618},{"level":777},[1619],{"text":1497,"type":733},{"type":729,"content":1621},[1622],{"text":1623,"type":733},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":775,"attrs":1625,"content":1626},{"level":777},[1627],{"text":1501,"type":733},{"type":729,"content":1629},[1630],{"text":1500,"type":733},{"type":775,"attrs":1632,"content":1633},{"level":777},[1634],{"text":1505,"type":733},{"type":729,"content":1636},[1637],{"text":1504,"type":733},{"type":775,"attrs":1639,"content":1640},{"level":777},[1641],{"text":1642,"type":733},"Muscle Scraping - Smash or Pass?",{"type":729,"content":1644},[1645],{"text":1646,"type":733},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":775,"attrs":1648,"content":1649},{"level":777},[1650],{"text":1242,"type":733},{"type":729,"content":1652},[1653,1654,1660],{"text":1246,"type":733},{"text":1248,"type":733,"marks":1655},[1656,1659],{"type":744,"attrs":1657},{"href":1252,"uuid":48,"anchor":48,"custom":1658,"target":747,"linktype":13},{},{"type":1095},{"text":1256,"type":733},{"type":729,"content":1662},[1663],{"text":1260,"type":733},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1665,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1670,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1671,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1666,"component":118,"meta_info":1667,"meta_title":7,"block_image":1668,"cover_image":1669,"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":1674,"title":1675,"plugin":43,"description":1676},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":1678,"alt":1679,"name":7,"focus":7,"title":1679,"filename":1680,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[1283],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1691,"created_at":1692,"published_at":1693,"updated_at":1694,"id":1695,"uuid":1696,"content":1697,"slug":1929,"full_slug":1930,"sort_by_date":48,"position":1931,"tag_list":1932,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":1933,"first_published_at":1693,"release_id":48,"lang":60,"path":1011,"alternates":1934,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":1698,"faqs":1699,"title":1691,"topic":1708,"author":1723,"content":1724,"category":1910,"schedule":1918,"component":975,"meta_info":1919,"cover_image":1923,"description":1927,"contributors":1928},"a983449a-f8b7-47b4-82af-2f189684608f",[1700,1704],{"_uid":1701,"answer":1702,"question":1703,"component":670},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?",{"_uid":1705,"answer":1706,"question":1707,"component":670},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1709,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1721,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1710,"component":39,"meta_info":1718,"block_image":1719,"cover_image":1720,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1711,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1716,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1712,"component":118,"meta_info":1713,"meta_title":7,"block_image":1714,"cover_image":1715,"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":726,"content":1725},[1726,1730,1734,1745,1750,1755,1769,1773,1778,1793,1797,1802,1806,1810,1857,1862,1866,1880,1884,1888,1892,1897,1907],{"type":729,"content":1727},[1728],{"text":1729,"type":733},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":729,"content":1731},[1732],{"text":1733,"type":733},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":729,"content":1735},[1736,1738,1743],{"text":1737,"type":733},"But before answering the question, ",{"text":1739,"type":733,"marks":1740},"Which exercise is best for hormone balance?",[1741],{"type":1742},"italic",{"text":1744,"type":733}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":775,"attrs":1746,"content":1747},{"level":777},[1748],{"text":1749,"type":733},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":775,"attrs":1751,"content":1752},{"level":934},[1753],{"text":1754,"type":733},"Cortisol",{"type":729,"content":1756},[1757,1759,1767],{"text":1758,"type":733},"According to the ",{"text":1760,"type":733,"marks":1761},"National Academy of Sports Medicine",[1762,1766],{"type":744,"attrs":1763},{"href":1764,"uuid":48,"anchor":48,"custom":1765,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":1095},{"text":1768,"type":733},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":729,"content":1770},[1771],{"text":1772,"type":733},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":775,"attrs":1774,"content":1775},{"level":934},[1776],{"text":1777,"type":733},"Insulin",{"type":729,"content":1779},[1780,1782,1791],{"text":1781,"type":733},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":1783,"type":733,"marks":1784},"Byrdie",[1785,1789,1790],{"type":744,"attrs":1786},{"href":1787,"uuid":48,"anchor":48,"custom":1788,"target":747,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":1742},{"type":1095},{"text":1792,"type":733},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":729,"content":1794},[1795],{"text":1796,"type":733},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":775,"attrs":1798,"content":1799},{"level":934},[1800],{"text":1801,"type":733},"Sex Hormones",{"type":729,"content":1803},[1804],{"text":1805,"type":733},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":729,"content":1807},[1808],{"text":1809,"type":733},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":729,"content":1811},[1812,1814,1823,1825,1833,1835,1839,1841,1845,1847,1855],{"text":1813,"type":733},"In an interview for ",{"text":1815,"type":733,"marks":1816},"Well + Good",[1817,1821,1822],{"type":744,"attrs":1818},{"href":1819,"uuid":48,"anchor":48,"custom":1820,"target":747,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":1742},{"type":1095},{"text":1824,"type":733},", ",{"text":1826,"type":733,"marks":1827},"Sara Gottfried, MD",[1828,1832],{"type":744,"attrs":1829},{"href":1830,"uuid":48,"anchor":48,"custom":1831,"target":747,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":1095},{"text":1834,"type":733},", author of ",{"text":1836,"type":733,"marks":1837},"The Hormone Cure",[1838],{"type":1742},{"text":1840,"type":733}," and ",{"text":1842,"type":733,"marks":1843},"The Hormone Reset Diet",[1844],{"type":1742},{"text":1846,"type":733}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":1848,"type":733,"marks":1849},"reverse this trend",[1850,1854],{"type":744,"attrs":1851},{"href":1852,"uuid":48,"anchor":48,"custom":1853,"target":747,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":1095},{"text":1856,"type":733},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":775,"attrs":1858,"content":1859},{"level":777},[1860],{"text":1861,"type":733},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":729,"content":1863},[1864],{"text":1865,"type":733},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":729,"content":1867},[1868,1870,1878],{"text":1869,"type":733},"In an ",{"text":1871,"type":733,"marks":1872},"article for Johns Hopkins Medicine",[1873,1877],{"type":744,"attrs":1874},{"href":1875,"uuid":48,"anchor":48,"custom":1876,"target":747,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":1095},{"text":1879,"type":733},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":729,"content":1881},[1882],{"text":1883,"type":733},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":729,"content":1885},[1886],{"text":1887,"type":733},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":729,"content":1889},[1890],{"text":1891,"type":733},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":775,"attrs":1893,"content":1894},{"level":777},[1895],{"text":1896,"type":733},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":729,"content":1898},[1899,1900,1906],{"text":1246,"type":733},{"text":1248,"type":733,"marks":1901},[1902,1905],{"type":744,"attrs":1903},{"href":1252,"uuid":48,"anchor":48,"custom":1904,"target":48,"linktype":13},{},{"type":1095},{"text":1256,"type":733},{"type":729,"content":1908},[1909],{"text":1260,"type":733},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1911,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1916,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1917,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1912,"component":118,"meta_info":1913,"meta_title":7,"block_image":1914,"cover_image":1915,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":1920,"title":1921,"plugin":43,"description":1922},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":1924,"alt":1925,"name":7,"focus":7,"title":1925,"filename":1926,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[1283],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":1936,"created_at":1937,"published_at":1938,"updated_at":1939,"id":1940,"uuid":1941,"content":1942,"slug":2216,"full_slug":2217,"sort_by_date":48,"position":2218,"tag_list":2219,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":2220,"first_published_at":1938,"release_id":48,"lang":60,"path":1011,"alternates":2221,"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":1943,"faqs":1944,"title":1936,"topic":1973,"author":1988,"content":1989,"category":2199,"schedule":2207,"component":975,"meta_info":2208,"cover_image":2211,"description":2210,"contributors":2215},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1945,1949,1953,1957,1961,1965,1969],{"_uid":1946,"answer":1947,"question":1948,"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":1950,"answer":1951,"question":1952,"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":1954,"answer":1955,"question":1956,"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":1958,"answer":1959,"question":1960,"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":1962,"answer":1963,"question":1964,"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":1966,"answer":1967,"question":1968,"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":1970,"answer":1971,"question":1972,"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":1974,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1986,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1975,"component":39,"meta_info":1983,"block_image":1984,"cover_image":1985,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1976,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1981,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1982,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1977,"component":118,"meta_info":1978,"meta_title":7,"block_image":1979,"cover_image":1980,"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":726,"content":1990},[1991,2011,2015,2021,2035,2039,2044,2056,2061,2065,2085,2097,2101,2113,2118,2122,2134,2138,2150,2155,2166,2169,2174,2186,2190],{"type":729,"content":1992},[1993,1995,2001,2003,2009],{"text":1994,"type":733},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1996,"type":733,"marks":1997},"overall mental health",[1998],{"type":744,"attrs":1999},{"href":2000,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2002,"type":733},". Then, there are the physical benefits, from ",{"text":2004,"type":733,"marks":2005},"boosting endurance",[2006],{"type":744,"attrs":2007},{"href":2008,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":2010,"type":733}," 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":2012},[2013],{"text":2014,"type":733},"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":775,"attrs":2016,"content":2017},{"level":777},[2018,2020],{"text":2019,"type":733},"Ways Exercise Can Help You Maximize Sleep",{"type":947},{"type":1107,"attrs":2022},{"id":2023,"body":2024},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[2025],{"url":2026,"_uid":2028,"image":2029,"component":2033,"copyright_details":2034},{"id":7,"url":7,"linktype":2027,"fieldtype":14,"cached_url":7},"story","i-4be685f7-3643-445c-b835-23645f983b26",{"id":2030,"alt":2031,"name":7,"focus":48,"title":2031,"filename":2032,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png","content_image",[],{"type":729,"content":2036},[2037],{"text":2038,"type":733},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":775,"attrs":2040,"content":2041},{"level":934},[2042],{"text":2043,"type":733},"1. Decreases Sleep Onset",{"type":729,"content":2045},[2046,2048,2054],{"text":2047,"type":733},"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":2049,"type":733,"marks":2050},"Sleep onset",[2051],{"type":744,"attrs":2052},{"href":2053,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":2055,"type":733},", 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":775,"attrs":2057,"content":2058},{"level":934},[2059],{"text":2060,"type":733},"2. Enhances Restorative and REM Sleep",{"type":729,"content":2062},[2063],{"text":2064,"type":733},"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":782,"content":2066},[2067,2073,2079],{"type":785,"content":2068},[2069],{"type":729,"content":2070},[2071],{"text":2072,"type":733},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":785,"content":2074},[2075],{"type":729,"content":2076},[2077],{"text":2078,"type":733},"Stage 2 - You are in a light sleep mode",{"type":785,"content":2080},[2081],{"type":729,"content":2082},[2083],{"text":2084,"type":733},"Stage 3 - You are in a deep sleep mode",{"type":729,"content":2086},[2087,2089,2095],{"text":2088,"type":733},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":2090,"type":733,"marks":2091},"REM sleep",[2092],{"type":744,"attrs":2093},{"href":2094,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":2096,"type":733}," 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":2098},[2099],{"text":2100,"type":733},"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":2102},[2103,2105,2111],{"text":2104,"type":733},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":2106,"type":733,"marks":2107},"study",[2108],{"type":744,"attrs":2109},{"href":2110,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":2112,"type":733}," 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":775,"attrs":2114,"content":2115},{"level":934},[2116],{"text":2117,"type":733},"3. Improves Sleep Quality",{"type":729,"content":2119},[2120],{"text":2121,"type":733},"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":2123},[2124,2126,2132],{"text":2125,"type":733},"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":2127,"type":733,"marks":2128},"analysis",[2129],{"type":744,"attrs":2130},{"href":2131,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":2133,"type":733}," 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":2135},[2136],{"text":2137,"type":733},"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":2139},[2140,2142,2148],{"text":2141,"type":733},"Numerous ",{"text":2143,"type":733,"marks":2144},"studies",[2145],{"type":744,"attrs":2146},{"href":2147,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":2149,"type":733}," 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":775,"attrs":2151,"content":2152},{"level":777},[2153],{"text":2154,"type":733},"Better Sleep for Better Performance",{"type":1107,"attrs":2156},{"id":2023,"body":2157},[2158],{"url":2159,"_uid":2160,"image":2161,"component":2033,"copyright_details":2165},{"id":7,"url":7,"linktype":2027,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":2162,"alt":2163,"name":7,"focus":48,"title":2163,"filename":2164,"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":2167},[2168],{"text":1971,"type":733},{"type":775,"attrs":2170,"content":2171},{"level":777},[2172],{"text":2173,"type":733},"Sleeping for Success",{"type":729,"content":2175},[2176,2178,2184],{"text":2177,"type":733},"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":2179,"type":733,"marks":2180},"recovery",[2181],{"type":744,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2185,"type":733}," means better training performance.",{"type":775,"attrs":2187,"content":2188},{"level":777},[2189],{"text":1422,"type":733},{"type":729,"content":2191},[2192,2193,2197],{"text":1246,"type":733},{"text":1248,"type":733,"marks":2194},[2195],{"type":744,"attrs":2196},{"href":1252,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":2198,"type":733}," 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":2200,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2201,"component":118,"meta_info":2202,"meta_title":7,"block_image":2203,"cover_image":2204,"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":2209,"title":1936,"plugin":43,"description":2210},"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":2212,"alt":2213,"name":7,"focus":48,"title":2213,"filename":2214,"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,[1283],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":2223,"created_at":2224,"published_at":2225,"updated_at":2226,"id":2227,"uuid":2228,"content":2229,"slug":2734,"full_slug":2735,"sort_by_date":48,"position":2736,"tag_list":2737,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":2738,"first_published_at":2739,"release_id":48,"lang":60,"path":1011,"alternates":2740,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":2230,"faqs":2231,"title":2223,"topic":2284,"author":2299,"content":2300,"category":2717,"schedule":2725,"component":975,"meta_info":2726,"cover_image":2730,"description":2729,"contributors":2733},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[2232,2236,2240,2244,2248,2252,2256,2260,2264,2268,2272,2276,2280],{"_uid":2233,"answer":2234,"question":2235,"component":670},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":2237,"answer":2238,"question":2239,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":2241,"answer":2242,"question":2243,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":2245,"answer":2246,"question":2247,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":2249,"answer":2250,"question":2251,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":2253,"answer":2254,"question":2255,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":2257,"answer":2258,"question":2259,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":2261,"answer":2262,"question":2263,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":2265,"answer":2266,"question":2267,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":2269,"answer":2270,"question":2271,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":2273,"answer":2274,"question":2275,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":2277,"answer":2278,"question":2279,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":2281,"answer":2282,"question":2283,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2285,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2297,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2298,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2286,"component":39,"meta_info":2294,"block_image":2295,"cover_image":2296,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2287,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2292,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2293,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2288,"component":118,"meta_info":2289,"meta_title":7,"block_image":2290,"cover_image":2291,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":726,"content":2301},[2302,2324,2328,2340,2345,2350,2361,2364,2371,2385,2391,2423,2428,2439,2442,2447,2460,2465,2497,2502,2513,2517,2523,2537,2542,2574,2579,2590,2593,2598,2622,2627,2671,2676,2680,2700,2704,2714],{"type":729,"content":2303},[2304,2306,2313,2315,2322],{"text":2305,"type":733},"FightCamp Trainer and Muay Thai Champion, ",{"text":2307,"type":733,"marks":2308},"Jessica Evans",[2309],{"type":744,"attrs":2310},{"href":2311,"uuid":48,"anchor":48,"custom":2312,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":2314,"type":733}," is notorious for highlighting her “Day In The Life” on ",{"text":2316,"type":733,"marks":2317},"Instagram",[2318],{"type":744,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"custom":2321,"target":747,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":2323,"type":733},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":729,"content":2325},[2326],{"text":2327,"type":733},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":1107,"attrs":2329},{"id":2330,"body":2331},"644fad9a-2dd8-4101-a155-c005221bff64",[2332],{"_uid":2333,"link":2334,"image":2336,"title":2338,"component":1120},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":2335,"linktype":13,"fieldtype":14,"cached_url":2335},"https://youtu.be/URAkA-S1HdQ",{"id":2337,"alt":2338,"name":7,"focus":48,"title":2338,"filename":2339,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png",{"type":775,"attrs":2341,"content":2342},{"level":777},[2343],{"text":2344,"type":733},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":775,"attrs":2346,"content":2347},{"level":934},[2348],{"text":2349,"type":733},"1. Space Buns",{"type":1107,"attrs":2351},{"id":2330,"body":2352},[2353],{"url":2354,"_uid":2355,"image":2356,"component":2033,"copyright_details":2360},{"id":7,"url":7,"linktype":2027,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":2357,"alt":2358,"name":7,"focus":48,"title":2358,"filename":2359,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":729,"content":2362},[2363],{"text":2238,"type":733},{"type":729,"content":2365},[2366],{"text":2367,"type":733,"marks":2368},"What You’ll Need:",[2369],{"type":2370},"bold",{"type":782,"content":2372},[2373,2379],{"type":785,"content":2374},[2375],{"type":729,"content":2376},[2377],{"text":2378,"type":733},"a comb",{"type":785,"content":2380},[2381],{"type":729,"content":2382},[2383],{"text":2384,"type":733},"two (2) hair ties",{"type":729,"content":2386},[2387],{"text":2388,"type":733,"marks":2389},"How To:",[2390],{"type":2370},{"type":782,"content":2392},[2393,2399,2405,2411,2417],{"type":785,"content":2394},[2395],{"type":729,"content":2396},[2397],{"text":2398,"type":733},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":785,"content":2400},[2401],{"type":729,"content":2402},[2403],{"text":2404,"type":733},"Braid the right section of your hair towards the right crown of your head.",{"type":785,"content":2406},[2407],{"type":729,"content":2408},[2409],{"text":2410,"type":733},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":785,"content":2412},[2413],{"type":729,"content":2414},[2415],{"text":2416,"type":733},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":785,"content":2418},[2419],{"type":729,"content":2420},[2421],{"text":2422,"type":733},"Repeat on the left side.",{"type":775,"attrs":2424,"content":2425},{"level":934},[2426],{"text":2427,"type":733},"2. Boxer Braids",{"type":1107,"attrs":2429},{"id":2330,"body":2430},[2431],{"url":2432,"_uid":2433,"image":2434,"component":2033,"copyright_details":2438},{"id":7,"url":7,"linktype":2027,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":2435,"alt":2436,"name":7,"focus":48,"title":2436,"filename":2437,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":729,"content":2440},[2441],{"text":2250,"type":733},{"type":729,"content":2443},[2444],{"text":2367,"type":733,"marks":2445},[2446],{"type":2370},{"type":782,"content":2448},[2449,2455],{"type":785,"content":2450},[2451],{"type":729,"content":2452},[2453],{"text":2454,"type":733},"comb",{"type":785,"content":2456},[2457],{"type":729,"content":2458},[2459],{"text":2384,"type":733},{"type":729,"content":2461},[2462],{"text":2388,"type":733,"marks":2463},[2464],{"type":2370},{"type":782,"content":2466},[2467,2473,2479,2485,2491],{"type":785,"content":2468},[2469],{"type":729,"content":2470},[2471],{"text":2472,"type":733},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":785,"content":2474},[2475],{"type":729,"content":2476},[2477],{"text":2478,"type":733},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":785,"content":2480},[2481],{"type":729,"content":2482},[2483],{"text":2484,"type":733},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":785,"content":2486},[2487],{"type":729,"content":2488},[2489],{"text":2490,"type":733},"Secure the ends of your braid with a hair tie.",{"type":785,"content":2492},[2493],{"type":729,"content":2494},[2495],{"text":2496,"type":733},"Repeat on the other side for a pigtail style.",{"type":775,"attrs":2498,"content":2499},{"level":934},[2500],{"text":2501,"type":733},"3. Pom Pom Pony",{"type":1107,"attrs":2503},{"id":2330,"body":2504},[2505],{"url":2506,"_uid":2507,"image":2508,"component":2033,"copyright_details":2512},{"id":7,"url":7,"linktype":2027,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":2509,"alt":2510,"name":7,"focus":48,"title":2510,"filename":2511,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":729,"content":2514},[2515],{"text":2516,"type":733},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":729,"content":2518},[2519],{"text":2520,"type":733,"marks":2521},"What You'll Need:",[2522],{"type":2370},{"type":782,"content":2524},[2525,2531],{"type":785,"content":2526},[2527],{"type":729,"content":2528},[2529],{"text":2530,"type":733},"hairbrush",{"type":785,"content":2532},[2533],{"type":729,"content":2534},[2535],{"text":2536,"type":733},"hair ties",{"type":729,"content":2538},[2539],{"text":2388,"type":733,"marks":2540},[2541],{"type":2370},{"type":782,"content":2543},[2544,2550,2556,2562,2568],{"type":785,"content":2545},[2546],{"type":729,"content":2547},[2548],{"text":2549,"type":733},"Use a brush to gather your hair up on the crown of your head.",{"type":785,"content":2551},[2552],{"type":729,"content":2553},[2554],{"text":2555,"type":733},"Secure your hair in a high ponytail with a hair tie.",{"type":785,"content":2557},[2558],{"type":729,"content":2559},[2560],{"text":2561,"type":733},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":785,"content":2563},[2564],{"type":729,"content":2565},[2566],{"text":2567,"type":733},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":785,"content":2569},[2570],{"type":729,"content":2571},[2572],{"text":2573,"type":733},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":775,"attrs":2575,"content":2576},{"level":934},[2577],{"text":2578,"type":733},"4. High Pony Braid",{"type":1107,"attrs":2580},{"id":2330,"body":2581},[2582],{"url":2583,"_uid":2584,"image":2585,"component":2033,"copyright_details":2589},{"id":7,"url":7,"linktype":2027,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":2586,"alt":2587,"name":7,"focus":48,"title":2587,"filename":2588,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":729,"content":2591},[2592],{"text":2274,"type":733},{"type":729,"content":2594},[2595],{"text":2520,"type":733,"marks":2596},[2597],{"type":2370},{"type":782,"content":2599},[2600,2606,2611,2617],{"type":785,"content":2601},[2602],{"type":729,"content":2603},[2604],{"text":2605,"type":733},"hair wax",{"type":785,"content":2607},[2608],{"type":729,"content":2609},[2610],{"text":2530,"type":733},{"type":785,"content":2612},[2613],{"type":729,"content":2614},[2615],{"text":2616,"type":733},"hair extension",{"type":785,"content":2618},[2619],{"type":729,"content":2620},[2621],{"text":2384,"type":733},{"type":729,"content":2623},[2624],{"text":2388,"type":733,"marks":2625},[2626],{"type":2370},{"type":782,"content":2628},[2629,2635,2641,2647,2653,2659,2665],{"type":785,"content":2630},[2631],{"type":729,"content":2632},[2633],{"text":2634,"type":733},"Apply a small amount of hair wax around the edges of the hair.",{"type":785,"content":2636},[2637],{"type":729,"content":2638},[2639],{"text":2640,"type":733},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":785,"content":2642},[2643],{"type":729,"content":2644},[2645],{"text":2646,"type":733},"Secure it in a high ponytail with a hair tie.",{"type":785,"content":2648},[2649],{"type":729,"content":2650},[2651],{"text":2652,"type":733},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":785,"content":2654},[2655],{"type":729,"content":2656},[2657],{"text":2658,"type":733},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":785,"content":2660},[2661],{"type":729,"content":2662},[2663],{"text":2664,"type":733},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":785,"content":2666},[2667],{"type":729,"content":2668},[2669],{"text":2670,"type":733},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":775,"attrs":2672,"content":2673},{"level":777},[2674],{"text":2675,"type":733},"Fight In Style",{"type":729,"content":2677},[2678],{"text":2679,"type":733},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":729,"content":2681},[2682,2684,2690,2691,2698],{"text":2683,"type":733},"For more ways to style your hair for your workouts, check out ",{"text":1088,"type":733,"marks":2685},[2686],{"type":744,"attrs":2687},{"href":2688,"uuid":48,"anchor":48,"custom":2689,"target":747,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":1840,"type":733},{"text":2692,"type":733,"marks":2693},"Rocky Harris's",[2694],{"type":744,"attrs":2695},{"href":2696,"uuid":48,"anchor":48,"custom":2697,"target":747,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":2699,"type":733}," videos of their favorite workout hairstyles.  ",{"type":775,"attrs":2701,"content":2702},{"level":777},[2703],{"text":1422,"type":733},{"type":729,"content":2705},[2706,2708,2713],{"text":2707,"type":733},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1248,"type":733,"marks":2709},[2710],{"type":744,"attrs":2711},{"href":1252,"uuid":48,"anchor":48,"custom":2712,"target":747,"linktype":13},{},{"text":1433,"type":733},{"type":729,"content":2715},[2716],{"text":1437,"type":733},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2718,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2719,"component":118,"meta_info":2720,"meta_title":7,"block_image":2721,"cover_image":2722,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-04 00:00",{"_uid":2727,"title":2728,"plugin":43,"description":2729},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":2731,"alt":2223,"name":7,"focus":48,"title":2223,"filename":2732,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[1283],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":975,"created_at":2742,"published_at":2743,"updated_at":2744,"id":2745,"uuid":2746,"content":2747,"slug":975,"full_slug":2768,"sort_by_date":48,"position":446,"tag_list":2769,"is_startpage":9,"parent_id":2770,"meta_data":48,"group_id":2771,"first_published_at":2772,"release_id":48,"lang":60,"path":7,"alternates":2773,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2748,"component":2749,"meta_info":2750,"custom_content_list":2752},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2751,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2753,2758,2763],{"_uid":2754,"label":2755,"value":2756,"dev_id":2757,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2759,"label":2760,"value":2761,"dev_id":2762,"component":733},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2764,"label":2765,"value":2766,"dev_id":2767,"component":733},"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",[],1787353521453]