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In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":676,"answer":677,"question":678,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":680,"answer":681,"question":682,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":684,"answer":685,"question":686,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":688,"answer":689,"question":690,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":692,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":694,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":392,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":720,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":721,"social_link_instagram":722,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":717,"alt":707,"name":707,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":731,"content":732},"doc",[733,739,743,749,758,762,766,770,807,811,814,818,822,868,872,889,899,903,908,922],{"type":734,"content":735},"paragraph",[736],{"text":737,"type":738},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ","text",{"type":734,"content":740},[741],{"text":742,"type":738},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":669,"type":738},{"type":734,"content":750},[751,753],{"text":752,"type":738},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":754,"type":738,"marks":755},"Yikes.",[756],{"type":757},"italic",{"type":734,"content":759},[760],{"text":761,"type":738},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":744,"attrs":763,"content":764},{"level":746},[765],{"text":674,"type":738},{"type":734,"content":767},[768],{"text":769,"type":738},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":771,"attrs":772,"content":775},"ordered_list",{"order":773},{"order":774},1,[776,783,789,795,801],{"type":777,"content":778},"list_item",[779],{"type":734,"content":780},[781],{"text":782,"type":738},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":777,"content":784},[785],{"type":734,"content":786},[787],{"text":788,"type":738},"Use devices at eye level to prevent bad posture habits.",{"type":777,"content":790},[791],{"type":734,"content":792},[793],{"text":794,"type":738},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":777,"content":796},[797],{"type":734,"content":798},[799],{"text":800,"type":738},"Do neck and shoulder stretches regularly.",{"type":777,"content":802},[803],{"type":734,"content":804},[805],{"text":806,"type":738},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":744,"attrs":808,"content":809},{"level":746},[810],{"text":678,"type":738},{"type":734,"content":812},[813],{"text":677,"type":738},{"type":744,"attrs":815,"content":816},{"level":746},[817],{"text":682,"type":738},{"type":734,"content":819},[820],{"text":821,"type":738},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":771,"attrs":823,"content":825},{"order":824},{"order":774},[826,832,838,844,850,856,862],{"type":777,"content":827},[828],{"type":734,"content":829},[830],{"text":831,"type":738},"Neck Rolls (both directions)",{"type":777,"content":833},[834],{"type":734,"content":835},[836],{"text":837,"type":738},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":777,"content":839},[840],{"type":734,"content":841},[842],{"text":843,"type":738},"Chin Tucks",{"type":777,"content":845},[846],{"type":734,"content":847},[848],{"text":849,"type":738},"Arm Circles",{"type":777,"content":851},[852],{"type":734,"content":853},[854],{"text":855,"type":738},"Rows",{"type":777,"content":857},[858],{"type":734,"content":859},[860],{"text":861,"type":738},"Chest Openers ",{"type":777,"content":863},[864],{"type":734,"content":865},[866],{"text":867,"type":738},"Shoulder Squeezes",{"type":744,"attrs":869,"content":870},{"level":746},[871],{"text":686,"type":738},{"type":734,"content":873},[874,876,887],{"text":875,"type":738},"With movements and stretches to promote proper ",{"text":877,"type":738,"marks":878},"posture",[879,885],{"type":880,"attrs":881},"link",{"href":882,"uuid":48,"anchor":48,"custom":883,"target":884,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},"_blank",{"type":886},"underline",{"text":888,"type":738},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":744,"attrs":890,"content":891},{"level":746},[892,894],{"text":893,"type":738},"How Can Boxing Help Alleviate Tech Neck?",{"text":895,"type":738,"marks":896}," ",[897],{"type":898},"bold",{"type":734,"content":900},[901],{"text":902,"type":738},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":744,"attrs":904,"content":905},{"level":746},[906],{"text":907,"type":738},"Train Like a Fighter",{"type":734,"content":909},[910,912,920],{"text":911,"type":738},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":913,"type":738,"marks":914},"FightCamp",[915,919],{"type":880,"attrs":916},{"href":917,"uuid":48,"anchor":48,"custom":918,"target":884,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":886},{"text":921,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":923},[924],{"text":925,"type":738},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":927,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":932,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":933,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":928,"component":118,"meta_info":929,"meta_title":7,"block_image":930,"cover_image":931,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00","article",{"_uid":937,"title":938,"plugin":43,"description":939},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":941,"alt":942,"name":7,"focus":7,"title":942,"filename":943,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[950],"featured",60887917,"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd","wellness/{{story.slug}}",[],["Reactive",956],[957,1202,1711,1930,2158,2394],{"name":958,"created_at":959,"published_at":960,"updated_at":961,"id":962,"uuid":963,"content":964,"slug":1196,"full_slug":1197,"sort_by_date":48,"position":1198,"tag_list":1199,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1200,"first_published_at":960,"release_id":48,"lang":60,"path":953,"alternates":1201,"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":965,"faqs":966,"title":958,"topic":975,"author":712,"content":990,"category":1177,"schedule":1185,"component":935,"meta_info":1186,"cover_image":1190,"description":1194,"contributors":1195},"a983449a-f8b7-47b4-82af-2f189684608f",[967,971],{"_uid":968,"answer":969,"question":970,"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":972,"answer":973,"question":974,"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":976,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":988,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":989,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":977,"component":39,"meta_info":985,"block_image":986,"cover_image":987,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":978,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":983,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":984,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":979,"component":118,"meta_info":980,"meta_title":7,"block_image":981,"cover_image":982,"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":731,"content":991},[992,996,1000,1010,1015,1021,1035,1039,1044,1059,1063,1068,1072,1076,1123,1128,1132,1146,1150,1154,1158,1163,1174],{"type":734,"content":993},[994],{"text":995,"type":738},"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":734,"content":997},[998],{"text":999,"type":738},"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":734,"content":1001},[1002,1004,1008],{"text":1003,"type":738},"But before answering the question, ",{"text":1005,"type":738,"marks":1006},"Which exercise is best for hormone balance?",[1007],{"type":757},{"text":1009,"type":738}," 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":744,"attrs":1011,"content":1012},{"level":746},[1013],{"text":1014,"type":738},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":744,"attrs":1016,"content":1018},{"level":1017},3,[1019],{"text":1020,"type":738},"Cortisol",{"type":734,"content":1022},[1023,1025,1033],{"text":1024,"type":738},"According to the ",{"text":1026,"type":738,"marks":1027},"National Academy of Sports Medicine",[1028,1032],{"type":880,"attrs":1029},{"href":1030,"uuid":48,"anchor":48,"custom":1031,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":886},{"text":1034,"type":738},", 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":734,"content":1036},[1037],{"text":1038,"type":738},"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":744,"attrs":1040,"content":1041},{"level":1017},[1042],{"text":1043,"type":738},"Insulin",{"type":734,"content":1045},[1046,1048,1057],{"text":1047,"type":738},"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":1049,"type":738,"marks":1050},"Byrdie",[1051,1055,1056],{"type":880,"attrs":1052},{"href":1053,"uuid":48,"anchor":48,"custom":1054,"target":884,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":757},{"type":886},{"text":1058,"type":738},": “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":734,"content":1060},[1061],{"text":1062,"type":738},"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":744,"attrs":1064,"content":1065},{"level":1017},[1066],{"text":1067,"type":738},"Sex Hormones",{"type":734,"content":1069},[1070],{"text":1071,"type":738},"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":734,"content":1073},[1074],{"text":1075,"type":738},"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":734,"content":1077},[1078,1080,1089,1091,1099,1101,1105,1107,1111,1113,1121],{"text":1079,"type":738},"In an interview for ",{"text":1081,"type":738,"marks":1082},"Well + Good",[1083,1087,1088],{"type":880,"attrs":1084},{"href":1085,"uuid":48,"anchor":48,"custom":1086,"target":884,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":757},{"type":886},{"text":1090,"type":738},", ",{"text":1092,"type":738,"marks":1093},"Sara Gottfried, MD",[1094,1098],{"type":880,"attrs":1095},{"href":1096,"uuid":48,"anchor":48,"custom":1097,"target":884,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":886},{"text":1100,"type":738},", author of ",{"text":1102,"type":738,"marks":1103},"The Hormone Cure",[1104],{"type":757},{"text":1106,"type":738}," and ",{"text":1108,"type":738,"marks":1109},"The Hormone Reset Diet",[1110],{"type":757},{"text":1112,"type":738}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":1114,"type":738,"marks":1115},"reverse this trend",[1116,1120],{"type":880,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"custom":1119,"target":884,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":886},{"text":1122,"type":738},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":744,"attrs":1124,"content":1125},{"level":746},[1126],{"text":1127,"type":738},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":734,"content":1129},[1130],{"text":1131,"type":738},"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":734,"content":1133},[1134,1136,1144],{"text":1135,"type":738},"In an ",{"text":1137,"type":738,"marks":1138},"article for Johns Hopkins Medicine",[1139,1143],{"type":880,"attrs":1140},{"href":1141,"uuid":48,"anchor":48,"custom":1142,"target":884,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":886},{"text":1145,"type":738},", 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":734,"content":1147},[1148],{"text":1149,"type":738},"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":734,"content":1151},[1152],{"text":1153,"type":738},"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":734,"content":1155},[1156],{"text":1157,"type":738},"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":744,"attrs":1159,"content":1160},{"level":746},[1161],{"text":1162,"type":738},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":734,"content":1164},[1165,1167,1173],{"text":1166,"type":738},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":913,"type":738,"marks":1168},[1169,1172],{"type":880,"attrs":1170},{"href":917,"uuid":48,"anchor":48,"custom":1171,"target":48,"linktype":13},{},{"type":886},{"text":921,"type":738},{"type":734,"content":1175},[1176],{"text":925,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1178,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1183,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1184,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1179,"component":118,"meta_info":1180,"meta_title":7,"block_image":1181,"cover_image":1182,"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":1187,"title":1188,"plugin":43,"description":1189},"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":1191,"alt":1192,"name":7,"focus":7,"title":1192,"filename":1193,"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,[950],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":1203,"created_at":1204,"published_at":1205,"updated_at":1206,"id":1207,"uuid":1208,"content":1209,"slug":1704,"full_slug":1705,"sort_by_date":48,"position":1706,"tag_list":1707,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1708,"first_published_at":1709,"release_id":48,"lang":60,"path":953,"alternates":1710,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1210,"faqs":1211,"title":1203,"topic":1232,"author":1247,"content":1248,"category":1686,"schedule":1694,"component":935,"meta_info":1695,"cover_image":1699,"description":1702,"contributors":1703},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1212,1216,1220,1224,1228],{"_uid":1213,"answer":1214,"question":1215,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1217,"answer":1218,"question":1219,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1221,"answer":1222,"question":1223,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1225,"answer":1226,"question":1227,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1229,"answer":1230,"question":1231,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1233,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1245,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1234,"component":39,"meta_info":1242,"block_image":1243,"cover_image":1244,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1235,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1240,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1241,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1236,"component":118,"meta_info":1237,"meta_title":7,"block_image":1238,"cover_image":1239,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":731,"content":1249},[1250,1277,1292,1312,1317,1321,1326,1344,1349,1377,1382,1417,1422,1426,1430,1435,1439,1444,1448,1453,1464,1551,1556,1560,1571,1603,1608,1612,1617,1621,1626,1630,1635,1645,1673,1677],{"type":734,"content":1251},[1252,1254,1260,1261,1267,1269,1275],{"text":1253,"type":738},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1255,"type":738,"marks":1256},"cardiovascular disease",[1257],{"type":880,"attrs":1258},{"href":1259,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1090,"type":738},{"text":1262,"type":738,"marks":1263},"diabetes",[1264],{"type":880,"attrs":1265},{"href":1266,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1268,"type":738},", and some types of ",{"text":1270,"type":738,"marks":1271},"cancer",[1272],{"type":880,"attrs":1273},{"href":1274,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1276,"type":738},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1278,"attrs":1279},"blok",{"id":1280,"body":1281},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1282],{"url":1283,"_uid":1285,"image":1286,"component":1290,"copyright_details":1291},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"story","i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1287,"alt":1288,"name":7,"focus":48,"title":1288,"filename":1289,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png","content_image",[],{"type":734,"content":1293},[1294,1296,1302,1304,1310],{"text":1295,"type":738},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1297,"type":738,"marks":1298},"improve athletic performance",[1299],{"type":880,"attrs":1300},{"href":1301,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1303,"type":738},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1305,"type":738,"marks":1306},"protein needs",[1307],{"type":880,"attrs":1308},{"href":1309,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1311,"type":738}," as a boxer.",{"type":744,"attrs":1313,"content":1314},{"level":746},[1315],{"text":1316,"type":738},"How a Plant-Based Diet Supports Exercise Performance",{"type":734,"content":1318},[1319],{"text":1320,"type":738},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":744,"attrs":1322,"content":1323},{"level":1017},[1324],{"text":1325,"type":738},"Cardiovascular Health",{"type":734,"content":1327},[1328,1334,1336,1342],{"text":1329,"type":738,"marks":1330},"Research",[1331],{"type":880,"attrs":1332},{"href":1333,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1335,"type":738}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1337,"type":738,"marks":1338},"study",[1339],{"type":880,"attrs":1340},{"href":1341,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1343,"type":738}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":744,"attrs":1345,"content":1346},{"level":1017},[1347],{"text":1348,"type":738},"Inflammation",{"type":734,"content":1350},[1351,1353,1359,1361,1367,1369,1375],{"text":1352,"type":738},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1354,"type":738,"marks":1355},"antioxidants and anti-inflammatory",[1356],{"type":880,"attrs":1357},{"href":1358,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1360,"type":738}," properties, thus helping reduce systemic ",{"text":1362,"type":738,"marks":1363},"inflammation and oxidative stress",[1364],{"type":880,"attrs":1365},{"href":1366,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1368,"type":738},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1370,"type":738,"marks":1371},"exercise-induced oxidative stress",[1372],{"type":880,"attrs":1373},{"href":1374,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1376,"type":738}," and inflammation. ",{"type":744,"attrs":1378,"content":1379},{"level":1017},[1380],{"text":1381,"type":738},"Energy and Body Composition",{"type":734,"content":1383},[1384,1386,1392,1393,1399,1401,1407,1409,1415],{"text":1385,"type":738},"Plant-based diets have also been shown to effectively ",{"text":1387,"type":738,"marks":1388},"reduce body weight",[1389],{"type":880,"attrs":1390},{"href":1391,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1090,"type":738},{"text":1394,"type":738,"marks":1395},"BMI",[1396],{"type":880,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1400,"type":738},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1402,"type":738,"marks":1403},"complex carbohydrates",[1404],{"type":880,"attrs":1405},{"href":1406,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1408,"type":738},", which are essential for an athlete’s ",{"text":1410,"type":738,"marks":1411},"glycogen storage",[1412],{"type":880,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1416,"type":738}," and performance. ",{"type":744,"attrs":1418,"content":1419},{"level":746},[1420],{"text":1421,"type":738},"How About Amino Acids?",{"type":734,"content":1423},[1424],{"text":1425,"type":738},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":734,"content":1427},[1428],{"text":1429,"type":738},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":744,"attrs":1431,"content":1432},{"level":746},[1433],{"text":1434,"type":738},"OK, This Sounds Great. But Where Do I Start?",{"type":734,"content":1436},[1437],{"text":1438,"type":738},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":744,"attrs":1440,"content":1441},{"level":1017},[1442],{"text":1443,"type":738},"1. Know Where to Get Your Protein From ",{"type":734,"content":1445},[1446],{"text":1447,"type":738},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":744,"attrs":1449,"content":1450},{"level":1017},[1451],{"text":1452,"type":738},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1278,"attrs":1454},{"id":1280,"body":1455},[1456],{"url":1457,"_uid":1458,"image":1459,"component":1290,"copyright_details":1463},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1460,"alt":1461,"name":7,"focus":48,"title":1461,"filename":1462,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1465,"content":1466},"bullet_list",[1467,1473,1479,1485,1491,1497,1503,1509,1515,1521,1527,1533,1539,1545],{"type":777,"content":1468},[1469],{"type":734,"content":1470},[1471],{"text":1472,"type":738},"Pea Protein Powder (2 scoops) = 27 grams",{"type":777,"content":1474},[1475],{"type":734,"content":1476},[1477],{"text":1478,"type":738},"Tempeh (½ cup) = 15 grams",{"type":777,"content":1480},[1481],{"type":734,"content":1482},[1483],{"text":1484,"type":738},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":777,"content":1486},[1487],{"type":734,"content":1488},[1489],{"text":1490,"type":738},"Tofu (3 oz) = 10 grams",{"type":777,"content":1492},[1493],{"type":734,"content":1494},[1495],{"text":1496,"type":738},"Edamame (½ cup) = 9 grams",{"type":777,"content":1498},[1499],{"type":734,"content":1500},[1501],{"text":1502,"type":738},"Lentils (½ cup) = 9 grams",{"type":777,"content":1504},[1505],{"type":734,"content":1506},[1507],{"text":1508,"type":738},"Hemp Seeds (3 tbsp) = 9 grams",{"type":777,"content":1510},[1511],{"type":734,"content":1512},[1513],{"text":1514,"type":738},"Beans (½ cup) = 8 grams",{"type":777,"content":1516},[1517],{"type":734,"content":1518},[1519],{"text":1520,"type":738},"Peanut Butter (2 tbsp) = 8 grams",{"type":777,"content":1522},[1523],{"type":734,"content":1524},[1525],{"text":1526,"type":738},"Chickpeas (½ cup) = 7 grams",{"type":777,"content":1528},[1529],{"type":734,"content":1530},[1531],{"text":1532,"type":738},"Chia Seeds (2 tbsp) = 6 grams",{"type":777,"content":1534},[1535],{"type":734,"content":1536},[1537],{"text":1538,"type":738},"Sunflower Seeds (¼ cup) = 6 grams",{"type":777,"content":1540},[1541],{"type":734,"content":1542},[1543],{"text":1544,"type":738},"Quinoa, cooked (½ cup) = 6 grams",{"type":777,"content":1546},[1547],{"type":734,"content":1548},[1549],{"text":1550,"type":738},"Oatmeal (½ cup) = 5 grams",{"type":744,"attrs":1552,"content":1553},{"level":1017},[1554],{"text":1555,"type":738},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":734,"content":1557},[1558],{"text":1559,"type":738},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":1278,"attrs":1561},{"id":1280,"body":1562},[1563],{"url":1564,"_uid":1565,"image":1566,"component":1290,"copyright_details":1570},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1567,"alt":1568,"name":7,"focus":48,"title":1568,"filename":1569,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1465,"content":1572},[1573,1579,1585,1591,1597],{"type":777,"content":1574},[1575],{"type":734,"content":1576},[1577],{"text":1578,"type":738},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":777,"content":1580},[1581],{"type":734,"content":1582},[1583],{"text":1584,"type":738},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":777,"content":1586},[1587],{"type":734,"content":1588},[1589],{"text":1590,"type":738},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":777,"content":1592},[1593],{"type":734,"content":1594},[1595],{"text":1596,"type":738},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":777,"content":1598},[1599],{"type":734,"content":1600},[1601],{"text":1602,"type":738},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":744,"attrs":1604,"content":1605},{"level":1017},[1606],{"text":1607,"type":738},"3. Set Small, Realistic Goals",{"type":734,"content":1609},[1610],{"text":1611,"type":738},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":744,"attrs":1613,"content":1614},{"level":1017},[1615],{"text":1616,"type":738},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":734,"content":1618},[1619],{"text":1620,"type":738},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":744,"attrs":1622,"content":1623},{"level":1017},[1624],{"text":1625,"type":738},"5. Don’t Aim for Perfection",{"type":734,"content":1627},[1628],{"text":1629,"type":738},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":744,"attrs":1631,"content":1632},{"level":746},[1633],{"text":1634,"type":738},"The Real MVP",{"type":1278,"attrs":1636},{"id":1280,"body":1637},[1638],{"url":1639,"_uid":1640,"image":1641,"component":1290,"copyright_details":1644},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1642,"alt":1568,"name":7,"focus":48,"title":1568,"filename":1643,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":734,"content":1646},[1647,1649,1655,1657,1663,1665,1671],{"text":1648,"type":738},"A well-planned plant-based diet is ",{"text":1650,"type":738,"marks":1651},"nutritionally adequate",[1652],{"type":880,"attrs":1653},{"href":1654,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1656,"type":738}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":1658,"type":738,"marks":1659},"anti-inflammatory",[1660],{"type":880,"attrs":1661},{"href":1662,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1664,"type":738},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":1666,"type":738,"marks":1667},"Mike Tyson",[1668],{"type":880,"attrs":1669},{"href":1670,"uuid":48,"anchor":48,"target":884,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1672,"type":738},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":744,"attrs":1674,"content":1675},{"level":746},[1676],{"text":907,"type":738},{"type":734,"content":1678},[1679,1680,1684],{"text":1166,"type":738},{"text":913,"type":738,"marks":1681},[1682],{"type":880,"attrs":1683},{"href":917,"uuid":48,"anchor":48,"target":884,"linktype":13},{"text":1685,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1687,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1688,"component":118,"meta_info":1689,"meta_title":7,"block_image":1690,"cover_image":1691,"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},[],[],"2022-09-10 00:00",{"_uid":1696,"title":1697,"plugin":43,"description":1698},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":1700,"alt":1461,"name":7,"focus":48,"title":1461,"filename":1701,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[950],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1712,"created_at":1713,"published_at":1714,"updated_at":1715,"id":1716,"uuid":1717,"content":1718,"slug":1923,"full_slug":1924,"sort_by_date":48,"position":1925,"tag_list":1926,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1927,"first_published_at":1928,"release_id":48,"lang":60,"path":953,"alternates":1929,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":1719,"faqs":1720,"title":1712,"topic":1729,"author":1744,"content":1745,"category":1904,"schedule":1912,"component":935,"meta_info":1913,"cover_image":1917,"description":1921,"contributors":1922},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1721,1725],{"_uid":1722,"answer":1723,"question":1724,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":1726,"answer":1727,"question":1728,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1730,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1742,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1731,"component":39,"meta_info":1739,"block_image":1740,"cover_image":1741,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1732,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1737,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1733,"component":118,"meta_info":1734,"meta_title":7,"block_image":1735,"cover_image":1736,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":731,"content":1746},[1747,1752,1756,1760,1763,1768,1773,1777,1782,1806,1811,1815,1820,1824,1829,1833,1838,1872,1877,1881,1891],{"type":744,"attrs":1748,"content":1749},{"level":746},[1750],{"text":1751,"type":738},"Improve Your Sleep Hygiene",{"type":734,"content":1753},[1754],{"text":1755,"type":738},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":744,"attrs":1757,"content":1758},{"level":746},[1759],{"text":1724,"type":738},{"type":734,"content":1761},[1762],{"text":1723,"type":738},{"type":744,"attrs":1764,"content":1765},{"level":746},[1766],{"text":1767,"type":738},"6 Tips For Good Sleep Hygiene",{"type":744,"attrs":1769,"content":1770},{"level":1017},[1771],{"text":1772,"type":738},"1. Establish a Regular Bedtime Routine ",{"type":734,"content":1774},[1775],{"text":1776,"type":738},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":744,"attrs":1778,"content":1779},{"level":1017},[1780],{"text":1781,"type":738},"2. Be Cool and Calm",{"type":734,"content":1783},[1784,1786,1794,1796,1804],{"text":1785,"type":738},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1787,"type":738,"marks":1788},"sleep experts",[1789,1793],{"type":880,"attrs":1790},{"href":1791,"uuid":48,"anchor":48,"custom":1792,"target":884,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":886},{"text":1795,"type":738},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1797,"type":738,"marks":1798},"CDC",[1799,1803],{"type":880,"attrs":1800},{"href":1801,"uuid":48,"anchor":48,"custom":1802,"target":884,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":886},{"text":1805,"type":738},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":744,"attrs":1807,"content":1808},{"level":1017},[1809],{"text":1810,"type":738},"3. Keep it Light Before Bed ",{"type":734,"content":1812},[1813],{"text":1814,"type":738},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":744,"attrs":1816,"content":1817},{"level":1017},[1818],{"text":1819,"type":738},"4. Limit Naps During the Day ",{"type":734,"content":1821},[1822],{"text":1823,"type":738},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":744,"attrs":1825,"content":1826},{"level":1017},[1827],{"text":1828,"type":738},"5. Avoid Looking at the Clock",{"type":734,"content":1830},[1831],{"text":1832,"type":738},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":744,"attrs":1834,"content":1835},{"level":1017},[1836],{"text":1837,"type":738},"6. FightCamp First Thing in the Morning ",{"type":734,"content":1839},[1840,1842,1850,1852,1860,1862,1870],{"text":1841,"type":738},"For ",{"text":1843,"type":738,"marks":1844},"improved sleep",[1845,1849],{"type":880,"attrs":1846},{"href":1847,"uuid":48,"anchor":48,"custom":1848,"target":884,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":886},{"text":1851,"type":738},", select an aerobic workout in the morning and complete it. ",{"text":1853,"type":738,"marks":1854},"Studies",[1855,1859],{"type":880,"attrs":1856},{"href":1857,"uuid":48,"anchor":48,"custom":1858,"target":884,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":886},{"text":1861,"type":738}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1863,"type":738,"marks":1864},"pressure to sleep",[1865,1869],{"type":880,"attrs":1866},{"href":1867,"uuid":48,"anchor":48,"custom":1868,"target":884,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":886},{"text":1871,"type":738}," builds up the longer you stay awake and decreases when you sleep.",{"type":744,"attrs":1873,"content":1874},{"level":746},[1875],{"text":1876,"type":738},"Train Like a Fighter, Sleep Like a Baby",{"type":734,"content":1878},[1879],{"text":1880,"type":738},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":734,"content":1882},[1883,1884,1890],{"text":1166,"type":738},{"text":913,"type":738,"marks":1885},[1886,1889],{"type":880,"attrs":1887},{"href":917,"uuid":48,"anchor":48,"custom":1888,"target":884,"linktype":13},{},{"type":886},{"text":921,"type":738},{"type":734,"content":1892},[1893,1895,1902],{"text":1894,"type":738},"As ",{"text":1666,"type":738,"marks":1896},[1897,1901],{"type":880,"attrs":1898},{"href":1899,"uuid":48,"anchor":48,"custom":1900,"target":884,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":886},{"text":1903,"type":738}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1905,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1910,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1911,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1906,"component":118,"meta_info":1907,"meta_title":7,"block_image":1908,"cover_image":1909,"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":1914,"title":1915,"plugin":43,"description":1916},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1918,"alt":1919,"name":7,"focus":7,"title":1919,"filename":1920,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[950],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1931,"created_at":1932,"published_at":1933,"updated_at":1934,"id":1935,"uuid":1936,"content":1937,"slug":2151,"full_slug":2152,"sort_by_date":48,"position":2153,"tag_list":2154,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2155,"first_published_at":2156,"release_id":48,"lang":60,"path":953,"alternates":2157,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1938,"faqs":1939,"title":1931,"topic":1948,"author":1744,"content":1963,"category":2132,"schedule":2140,"component":935,"meta_info":2141,"cover_image":2145,"description":2149,"contributors":2150},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1940,1944],{"_uid":1941,"answer":1942,"question":1943,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1945,"answer":1946,"question":1947,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1949,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1961,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1950,"component":39,"meta_info":1958,"block_image":1959,"cover_image":1960,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1951,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1952,"component":118,"meta_info":1953,"meta_title":7,"block_image":1954,"cover_image":1955,"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":731,"content":1964},[1965,1970,1980,1992,2002,2007,2017,2022,2046,2051,2055,2060,2064,2069,2073,2078,2082,2087,2097,2128],{"type":744,"attrs":1966,"content":1967},{"level":746},[1968],{"text":1969,"type":738},"Are You Ready to Make the Most of the New Year?  ",{"type":734,"content":1971},[1972,1974,1978],{"text":1973,"type":738},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1975,"type":738,"marks":1976},"path",[1977],{"type":757},{"text":1979,"type":738},", which is a way to stay organized as you achieve your goals. ",{"type":1278,"attrs":1981},{"id":1982,"body":1983},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1984],{"url":1985,"_uid":1986,"image":1987,"component":1290,"copyright_details":1991},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1988,"alt":1989,"name":7,"focus":7,"title":1989,"filename":1990,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":734,"content":1993},[1994,1996,2000],{"text":1995,"type":738},"A popular and effective way to create a ",{"text":1997,"type":738,"marks":1998},"path ",[1999],{"type":757},{"text":2001,"type":738},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":744,"attrs":2003,"content":2004},{"level":746},[2005],{"text":2006,"type":738},"How to Make S.M.A.R.T. Goals for the New Year",{"type":1278,"attrs":2008},{"id":1982,"body":2009},[2010],{"url":2011,"_uid":2012,"image":2013,"component":1290,"copyright_details":2016},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":2014,"alt":1989,"name":7,"focus":7,"title":1989,"filename":2015,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":744,"attrs":2018,"content":2019},{"level":1017},[2020],{"text":2021,"type":738},"1. Make Your Goals Specific",{"type":734,"content":2023},[2024,2026,2034,2036,2044],{"text":2025,"type":738},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":2027,"type":738,"marks":2028},"30 minutes per day",[2029,2033],{"type":880,"attrs":2030},{"href":2031,"uuid":48,"anchor":48,"custom":2032,"target":884,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":886},{"text":2035,"type":738}," and following a ",{"text":2037,"type":738,"marks":2038},"healthy meal plan",[2039,2043],{"type":880,"attrs":2040},{"href":2041,"uuid":48,"anchor":48,"custom":2042,"target":884,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":886},{"text":2045,"type":738},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":744,"attrs":2047,"content":2048},{"level":1017},[2049],{"text":2050,"type":738},"2. Make Your Goals Measurable ",{"type":734,"content":2052},[2053],{"text":2054,"type":738},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":744,"attrs":2056,"content":2057},{"level":1017},[2058],{"text":2059,"type":738},"3. Make Your Goals Attainable",{"type":734,"content":2061},[2062],{"text":2063,"type":738},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":744,"attrs":2065,"content":2066},{"level":1017},[2067],{"text":2068,"type":738},"4. Make Your Goals Relevant",{"type":734,"content":2070},[2071],{"text":2072,"type":738},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":744,"attrs":2074,"content":2075},{"level":1017},[2076],{"text":2077,"type":738},"5. Make Your Goals Time-Bound",{"type":734,"content":2079},[2080],{"text":2081,"type":738},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":744,"attrs":2083,"content":2084},{"level":746},[2085],{"text":2086,"type":738},"Train S.M.A.R.T. Like a Fighter",{"type":1278,"attrs":2088},{"id":1982,"body":2089},[2090],{"url":2091,"_uid":2092,"image":2093,"component":1290,"copyright_details":2096},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":2094,"alt":1989,"name":7,"focus":7,"title":1989,"filename":2095,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":734,"content":2098},[2099,2101,2109,2110,2118,2120,2126],{"text":2100,"type":738},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":2102,"type":738,"marks":2103},"Facebook",[2104,2108],{"type":880,"attrs":2105},{"href":2106,"uuid":48,"anchor":48,"custom":2107,"target":884,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":886},{"text":1106,"type":738},{"text":2111,"type":738,"marks":2112},"Instagram",[2113,2117],{"type":880,"attrs":2114},{"href":2115,"uuid":48,"anchor":48,"custom":2116,"target":884,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":886},{"text":2119,"type":738},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":913,"type":738,"marks":2121},[2122,2125],{"type":880,"attrs":2123},{"href":917,"uuid":48,"anchor":48,"custom":2124,"target":884,"linktype":13},{},{"type":886},{"text":2127,"type":738}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":734,"content":2129},[2130],{"text":2131,"type":738},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2133,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2138,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2139,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2134,"component":118,"meta_info":2135,"meta_title":7,"block_image":2136,"cover_image":2137,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":2142,"title":2143,"plugin":43,"description":2144},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":2146,"alt":2147,"name":7,"focus":7,"title":2147,"filename":2148,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[950],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":2159,"created_at":2160,"published_at":2161,"updated_at":2162,"id":2163,"uuid":2164,"content":2165,"slug":2387,"full_slug":2388,"sort_by_date":48,"position":2389,"tag_list":2390,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2391,"first_published_at":2392,"release_id":48,"lang":60,"path":953,"alternates":2393,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":2166,"faqs":2167,"title":2176,"topic":2177,"author":2192,"content":2193,"category":2368,"schedule":2376,"component":935,"meta_info":2377,"cover_image":2381,"description":2385,"contributors":2386},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2168,2172],{"_uid":2169,"answer":2170,"question":2171,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":2173,"answer":2174,"question":2175,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2178,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2190,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2179,"component":39,"meta_info":2187,"block_image":2188,"cover_image":2189,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2180,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2185,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2181,"component":118,"meta_info":2182,"meta_title":7,"block_image":2183,"cover_image":2184,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":731,"content":2194},[2195,2199,2204,2228,2232,2237,2249,2253,2258,2262,2276,2281,2295,2300,2304,2309,2313,2318,2322,2327,2337,2350,2355,2365],{"type":734,"content":2196},[2197],{"text":2198,"type":738},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":744,"attrs":2200,"content":2201},{"level":746},[2202],{"text":2203,"type":738},"Cold Hard Facts",{"type":734,"content":2205},[2206,2208,2216,2218,2226],{"text":2207,"type":738},"The ",{"text":2209,"type":738,"marks":2210},"average American will usually gain around 10-15 lbs.",[2211,2215],{"type":880,"attrs":2212},{"href":2213,"uuid":48,"anchor":48,"custom":2214,"target":884,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":886},{"text":2217,"type":738}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":2219,"type":738,"marks":2220},"New Year resolution",[2221,2225],{"type":880,"attrs":2222},{"href":2223,"uuid":48,"anchor":48,"custom":2224,"target":884,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":886},{"text":2227,"type":738}," is health-related. ",{"type":734,"content":2229},[2230],{"text":2231,"type":738},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":744,"attrs":2233,"content":2234},{"level":746},[2235],{"text":2236,"type":738},"Getting Back into Routine",{"type":1278,"attrs":2238},{"id":2239,"body":2240},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2241],{"url":2242,"_uid":2243,"image":2244,"component":1290,"copyright_details":2248},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2245,"alt":2246,"name":7,"focus":7,"title":2246,"filename":2247,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":734,"content":2250},[2251],{"text":2252,"type":738},"Here is how you can get back on track and in shape after the holidays.",{"type":744,"attrs":2254,"content":2255},{"level":1017},[2256],{"text":2257,"type":738},"Start Slow",{"type":734,"content":2259},[2260],{"text":2261,"type":738},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":734,"content":2263},[2264,2266,2274],{"text":2265,"type":738},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":2267,"type":738,"marks":2268},"ease back into your training routine",[2269,2273],{"type":880,"attrs":2270},{"href":2271,"uuid":48,"anchor":48,"custom":2272,"target":884,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":886},{"text":2275,"type":738},", and you’re more likely to stick with it past the month of February. ",{"type":744,"attrs":2277,"content":2278},{"level":1017},[2279],{"text":2280,"type":738},"Get Back on Track Consistently",{"type":734,"content":2282},[2283,2285,2293],{"text":2284,"type":738},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":2286,"type":738,"marks":2287},"eating the rainbow",[2288,2292],{"type":880,"attrs":2289},{"href":2290,"uuid":48,"anchor":48,"custom":2291,"target":884,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":886},{"text":2294,"type":738},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":744,"attrs":2296,"content":2297},{"level":1017},[2298],{"text":2299,"type":738},"Don’t Be Too Hard on Yourself",{"type":734,"content":2301},[2302],{"text":2303,"type":738},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":744,"attrs":2305,"content":2306},{"level":1017},[2307],{"text":2308,"type":738},"Reflect on the Small Victories",{"type":734,"content":2310},[2311],{"text":2312,"type":738},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":744,"attrs":2314,"content":2315},{"level":1017},[2316],{"text":2317,"type":738},"Have Fun Getting Back Into Shape",{"type":734,"content":2319},[2320],{"text":2321,"type":738},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":744,"attrs":2323,"content":2324},{"level":746},[2325],{"text":2326,"type":738},"Progress Over Perfection",{"type":1278,"attrs":2328},{"id":2239,"body":2329},[2330],{"url":2331,"_uid":2332,"image":2333,"component":1290,"copyright_details":2336},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2334,"alt":2246,"name":7,"focus":7,"title":2246,"filename":2335,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":734,"content":2338},[2339,2341,2348],{"text":2340,"type":738},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":2342,"type":738,"marks":2343},"planning",[2344],{"type":880,"attrs":2345},{"href":2346,"uuid":48,"anchor":48,"custom":2347,"target":884,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2349,"type":738},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":744,"attrs":2351,"content":2352},{"level":746},[2353],{"text":2354,"type":738},"Train Like a Fighter This Year",{"type":734,"content":2356},[2357,2358,2364],{"text":1166,"type":738},{"text":913,"type":738,"marks":2359},[2360,2363],{"type":880,"attrs":2361},{"href":917,"uuid":48,"anchor":48,"custom":2362,"target":884,"linktype":13},{},{"type":886},{"text":921,"type":738},{"type":734,"content":2366},[2367],{"text":925,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2369,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2374,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2375,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2370,"component":118,"meta_info":2371,"meta_title":7,"block_image":2372,"cover_image":2373,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":2378,"title":2379,"plugin":43,"description":2380},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":2382,"alt":2383,"name":7,"focus":7,"title":2383,"filename":2384,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[950],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":2395,"created_at":2396,"published_at":2397,"updated_at":2398,"id":2399,"uuid":2400,"content":2401,"slug":2616,"full_slug":2617,"sort_by_date":48,"position":2618,"tag_list":2619,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2620,"first_published_at":2621,"release_id":48,"lang":60,"path":953,"alternates":2622,"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":2402,"faqs":2403,"title":2395,"topic":2436,"author":2451,"content":2452,"category":2597,"schedule":2605,"component":935,"meta_info":2606,"cover_image":2610,"description":2614,"contributors":2615},"cb154773-a461-4e7f-8fa3-509a355410cd",[2404,2408,2412,2416,2420,2424,2428,2432],{"_uid":2405,"answer":2406,"question":2407,"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":2409,"answer":2410,"question":2411,"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":2413,"answer":2414,"question":2415,"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":2417,"answer":2418,"question":2419,"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":2421,"answer":2422,"question":2423,"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":2425,"answer":2426,"question":2427,"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":2429,"answer":2430,"question":2431,"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":2433,"answer":2434,"question":2435,"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":2437,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2449,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2438,"component":39,"meta_info":2446,"block_image":2447,"cover_image":2448,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2439,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2444,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2440,"component":118,"meta_info":2441,"meta_title":7,"block_image":2442,"cover_image":2443,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":731,"content":2453},[2454,2458,2472,2476,2490,2495,2527,2531,2534,2538,2541,2545,2548,2552,2556,2560,2563,2567,2570,2575,2579,2584,2594],{"type":734,"content":2455},[2456],{"text":2457,"type":738},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":1278,"attrs":2459},{"id":2460,"body":2461},"33364d76-077d-411d-996c-9da95986ad05",[2462],{"_uid":2463,"link":2464,"image":2466,"title":2470,"component":2471},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":2465,"target":884,"linktype":13,"fieldtype":14,"cached_url":2465},"https://youtu.be/lOA9rPKcLSI",{"id":2467,"alt":2468,"name":7,"focus":7,"title":2468,"filename":2469,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":744,"attrs":2473,"content":2474},{"level":746},[2475],{"text":2407,"type":738},{"type":734,"content":2477},[2478,2480,2488],{"text":2479,"type":738},"A ",{"text":2481,"type":738,"marks":2482},"traditional Chinese medicine",[2483,2487],{"type":880,"attrs":2484},{"href":2485,"uuid":48,"anchor":48,"custom":2486,"target":884,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":886},{"text":2489,"type":738},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":744,"attrs":2491,"content":2492},{"level":1017},[2493],{"text":2494,"type":738},"Benefits of Muscle Scraping",{"type":1465,"content":2496},[2497,2503,2509,2515,2521],{"type":777,"content":2498},[2499],{"type":734,"content":2500},[2501],{"text":2502,"type":738},"Improves blood circulation",{"type":777,"content":2504},[2505],{"type":734,"content":2506},[2507],{"text":2508,"type":738},"Increases range of motion in the muscle",{"type":777,"content":2510},[2511],{"type":734,"content":2512},[2513],{"text":2514,"type":738},"Relieves muscle pain or stiffness",{"type":777,"content":2516},[2517],{"type":734,"content":2518},[2519],{"text":2520,"type":738},"Promotes metabolic cell repair",{"type":777,"content":2522},[2523],{"type":734,"content":2524},[2525],{"text":2526,"type":738},"Stimulates muscle healing and recovery",{"type":744,"attrs":2528,"content":2529},{"level":746},[2530],{"text":2415,"type":738},{"type":734,"content":2532},[2533],{"text":2414,"type":738},{"type":744,"attrs":2535,"content":2536},{"level":746},[2537],{"text":2419,"type":738},{"type":734,"content":2539},[2540],{"text":2418,"type":738},{"type":744,"attrs":2542,"content":2543},{"level":746},[2544],{"text":2423,"type":738},{"type":734,"content":2546},[2547],{"text":2422,"type":738},{"type":744,"attrs":2549,"content":2550},{"level":746},[2551],{"text":2427,"type":738},{"type":734,"content":2553},[2554],{"text":2555,"type":738},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":744,"attrs":2557,"content":2558},{"level":746},[2559],{"text":2431,"type":738},{"type":734,"content":2561},[2562],{"text":2430,"type":738},{"type":744,"attrs":2564,"content":2565},{"level":746},[2566],{"text":2435,"type":738},{"type":734,"content":2568},[2569],{"text":2434,"type":738},{"type":744,"attrs":2571,"content":2572},{"level":746},[2573],{"text":2574,"type":738},"Muscle Scraping - Smash or Pass?",{"type":734,"content":2576},[2577],{"text":2578,"type":738},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":744,"attrs":2580,"content":2581},{"level":746},[2582],{"text":2583,"type":738},"Train and Recover Like a Fighter",{"type":734,"content":2585},[2586,2587,2593],{"text":1166,"type":738},{"text":913,"type":738,"marks":2588},[2589,2592],{"type":880,"attrs":2590},{"href":917,"uuid":48,"anchor":48,"custom":2591,"target":884,"linktype":13},{},{"type":886},{"text":921,"type":738},{"type":734,"content":2595},[2596],{"text":925,"type":738},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2598,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2603,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2604,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2599,"component":118,"meta_info":2600,"meta_title":7,"block_image":2601,"cover_image":2602,"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":2607,"title":2608,"plugin":43,"description":2609},"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":2611,"alt":2612,"name":7,"focus":7,"title":2612,"filename":2613,"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,[950],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":935,"created_at":2624,"published_at":2625,"updated_at":2626,"id":2627,"uuid":2628,"content":2629,"slug":935,"full_slug":2650,"sort_by_date":48,"position":446,"tag_list":2651,"is_startpage":9,"parent_id":2652,"meta_data":48,"group_id":2653,"first_published_at":2654,"release_id":48,"lang":60,"path":7,"alternates":2655,"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":2630,"component":2631,"meta_info":2632,"custom_content_list":2634},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2633,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2635,2640,2645],{"_uid":2636,"label":2637,"value":2638,"dev_id":2639,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2641,"label":2642,"value":2643,"dev_id":2644,"component":738},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2646,"label":2647,"value":2648,"dev_id":2649,"component":738},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1786402865255]