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It benefits both body and mind.","How does boxing help with mental health?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":676,"answer":677,"question":678,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":680,"answer":681,"question":682,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":685,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":686,"component":39,"meta_info":694,"block_image":695,"cover_image":696,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":687,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":688,"component":118,"meta_info":689,"meta_title":7,"block_image":690,"cover_image":691,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],{"name":700,"created_at":701,"published_at":702,"updated_at":703,"id":704,"uuid":705,"content":706,"slug":718,"full_slug":719,"sort_by_date":48,"position":635,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":707,"_uid":708,"name":700,"photo":709,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":713,"social_link_youtube":714,"social_link_facebook":715,"social_link_linkedin":7,"social_link_instagram":716,"social_link_pinterest":717},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":710,"alt":700,"name":7,"focus":48,"title":700,"filename":711,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":726,"content":727},"doc",[728,736,750,754,760,764,782,787,799,809,814,818,822,827,831,841,846,850,854,859,863],{"type":729,"attrs":730,"content":732},"heading",{"level":731},1,[733],{"text":734,"type":735},"The Mental Benefits of Boxing: Building Strength Inside and Out","text",{"type":737,"content":738},"paragraph",[739,741,748],{"text":740,"type":735},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":742,"type":735,"marks":743},"try something new",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":749,"type":735},", boxing offers powerful benefits that reach far beyond fitness.",{"type":737,"content":751},[752],{"text":753,"type":735},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":729,"attrs":755,"content":757},{"level":756},2,[758],{"text":759,"type":735},"How Boxing Reduces Stress",{"type":737,"content":761},[762],{"text":763,"type":735},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":737,"content":765},[766,772,774,780],{"text":767,"type":735,"marks":768},"A study in Frontiers in Psychology",[769],{"type":745,"attrs":770},{"href":771,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":773,"type":735}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":775,"type":735,"marks":776},"stepping up to the bag",[777],{"type":745,"attrs":778},{"href":779,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":781,"type":735},", and getting into the rhythm can help reset your mindset after a long day.",{"type":729,"attrs":783,"content":784},{"level":756},[785],{"text":786,"type":735},"Boosting Confidence And Self-Esteem",{"type":737,"content":788},[789,791,797],{"text":790,"type":735},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":792,"type":735,"marks":793},"boxing journey",[794],{"type":745,"attrs":795},{"href":796,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":798,"type":735},".",{"type":737,"content":800},[801,807],{"text":802,"type":735,"marks":803},"Research supports this",[804],{"type":745,"attrs":805},{"href":806,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":808,"type":735}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":729,"attrs":810,"content":811},{"level":756},[812],{"text":813,"type":735},"Enhancing Focus and Mental Clarity",{"type":737,"content":815},[816],{"text":817,"type":735},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":737,"content":819},[820],{"text":821,"type":735},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":729,"attrs":823,"content":824},{"level":756},[825],{"text":826,"type":735},"Building Resilience and Mental Toughness",{"type":737,"content":828},[829],{"text":830,"type":735},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":737,"content":832},[833,839],{"text":834,"type":735,"marks":835},"Research highlights",[836],{"type":745,"attrs":837},{"href":838,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":840,"type":735}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":729,"attrs":842,"content":843},{"level":756},[844],{"text":845,"type":735},"The Power of Community",{"type":737,"content":847},[848],{"text":849,"type":735},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":737,"content":851},[852],{"text":853,"type":735},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":729,"attrs":855,"content":856},{"level":756},[857],{"text":858,"type":735},"Become Stronger Than Yesterday",{"type":737,"content":860},[861],{"text":862,"type":735},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":737,"content":864},[865,867,873],{"text":866,"type":735},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":868,"type":735,"marks":869},"welcome you to FightCamp",[870],{"type":745,"attrs":871},{"href":872,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":874,"type":735}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":876,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":881,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":877,"component":118,"meta_info":878,"meta_title":7,"block_image":879,"cover_image":880,"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},[],[],"2025-06-06 00:00","article",{"_uid":886,"title":683,"plugin":43,"description":887},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":889,"alt":890,"name":7,"focus":7,"title":7,"source":7,"filename":891,"copyright":7,"fieldtype":50,"meta_data":892,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":890,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],60887917,"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],["Reactive",903],[904,1136,1849,2076,2296,2539],{"name":905,"created_at":906,"published_at":907,"updated_at":908,"id":909,"uuid":910,"content":911,"slug":1127,"full_slug":1128,"sort_by_date":48,"position":1129,"tag_list":1130,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":1132,"first_published_at":1133,"release_id":48,"lang":60,"path":1134,"alternates":1135,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":912,"faqs":913,"title":905,"topic":942,"author":957,"content":958,"category":1108,"schedule":1116,"component":884,"meta_info":1117,"cover_image":1121,"description":1125,"contributors":1126},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[914,918,922,926,930,934,938],{"_uid":915,"answer":916,"question":917,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":919,"answer":920,"question":921,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":923,"answer":924,"question":925,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":927,"answer":928,"question":929,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":931,"answer":932,"question":933,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":935,"answer":936,"question":937,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":939,"answer":940,"question":941,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":943,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":955,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":956,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":944,"component":39,"meta_info":952,"block_image":953,"cover_image":954,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":945,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":950,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":951,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":946,"component":118,"meta_info":947,"meta_title":7,"block_image":948,"cover_image":949,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":726,"content":959},[960,964,968,972,977,980,984,998,1032,1037,1040,1044,1048,1059,1063,1067,1070,1074,1077,1081,1084,1089,1104],{"type":737,"content":961},[962],{"text":963,"type":735},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":737,"content":965},[966],{"text":967,"type":735},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":737,"content":969},[970],{"text":971,"type":735},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":729,"attrs":973,"content":975},{"level":974},3,[976],{"text":917,"type":735},{"type":737,"content":978},[979],{"text":916,"type":735},{"type":729,"attrs":981,"content":982},{"level":974},[983],{"text":921,"type":735},{"type":737,"content":985},[986,988,996],{"text":987,"type":735},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":989,"type":735,"marks":990},"posture",[991],{"type":745,"attrs":992},{"href":993,"uuid":48,"anchor":48,"custom":994,"target":995,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},"_blank",{"text":997,"type":735}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":999,"content":1000},"bullet_list",[1001,1008,1014,1020,1026],{"type":1002,"content":1003},"list_item",[1004],{"type":737,"content":1005},[1006],{"text":1007,"type":735},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1002,"content":1009},[1010],{"type":737,"content":1011},[1012],{"text":1013,"type":735},"Swing your arms gently at approximately a 90-degree angle",{"type":1002,"content":1015},[1016],{"type":737,"content":1017},[1018],{"text":1019,"type":735},"Land on your heel with every step",{"type":1002,"content":1021},[1022],{"type":737,"content":1023},[1024],{"text":1025,"type":735},"Move your hips forward (not side-to-side)",{"type":1002,"content":1027},[1028],{"type":737,"content":1029},[1030],{"text":1031,"type":735},"Aim for shorter, brisker strides",{"type":729,"attrs":1033,"content":1034},{"level":974},[1035],{"text":1036,"type":735},"How Long Should You Power Walk For?",{"type":737,"content":1038},[1039],{"text":924,"type":735},{"type":729,"attrs":1041,"content":1042},{"level":974},[1043],{"text":929,"type":735},{"type":737,"content":1045},[1046],{"text":1047,"type":735},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":737,"content":1049},[1050,1052,1057],{"text":1051,"type":735},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":1053,"type":735,"marks":1054},"pumping",[1055],{"type":1056},"italic",{"text":1058,"type":735},"! ",{"type":737,"content":1060},[1061],{"text":1062,"type":735},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":729,"attrs":1064,"content":1065},{"level":974},[1066],{"text":933,"type":735},{"type":737,"content":1068},[1069],{"text":932,"type":735},{"type":729,"attrs":1071,"content":1072},{"level":974},[1073],{"text":937,"type":735},{"type":737,"content":1075},[1076],{"text":936,"type":735},{"type":729,"attrs":1078,"content":1079},{"level":974},[1080],{"text":941,"type":735},{"type":737,"content":1082},[1083],{"text":940,"type":735},{"type":729,"attrs":1085,"content":1086},{"level":756},[1087],{"text":1088,"type":735},"Train Like a Power Fighter",{"type":737,"content":1090},[1091,1093,1102],{"text":1092,"type":735},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1094,"type":735,"marks":1095},"FightCamp",[1096,1100],{"type":745,"attrs":1097},{"href":1098,"uuid":48,"anchor":48,"custom":1099,"target":995,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1101},"underline",{"text":1103,"type":735}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":737,"content":1105},[1106],{"text":1107,"type":735},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1109,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1114,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1110,"component":118,"meta_info":1111,"meta_title":7,"block_image":1112,"cover_image":1113,"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":1118,"title":1119,"plugin":43,"description":1120},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":1122,"alt":1123,"name":7,"focus":7,"title":1123,"filename":1124,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[1131],"featured","8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z","wellness/{{story.slug}}",[],{"name":1137,"created_at":1138,"published_at":1139,"updated_at":1140,"id":1141,"uuid":1142,"content":1143,"slug":1842,"full_slug":1843,"sort_by_date":48,"position":1844,"tag_list":1845,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":1846,"first_published_at":1847,"release_id":48,"lang":60,"path":1134,"alternates":1848,"default_full_slug":48,"translated_slugs":48},"5 Healthy Thanksgiving Appetizer Ideas","2022-11-01T19:54:45.413Z","2022-11-17T18:24:20.472Z","2022-11-17T18:24:20.515Z",212892325,"b39ab3c9-7e13-495e-8e03-726dbde5da08",{"_uid":1144,"faqs":1145,"title":1137,"topic":1170,"author":1185,"content":1186,"category":1824,"schedule":1832,"component":884,"meta_info":1833,"cover_image":1837,"description":1836,"contributors":1841},"9c166086-b6e1-4580-98ef-83e9d633fa12",[1146,1150,1154,1158,1162,1166],{"_uid":1147,"answer":1148,"question":1149,"component":670},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?",{"_uid":1151,"answer":1152,"question":1153,"component":670},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":1155,"answer":1156,"question":1157,"component":670},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":1159,"answer":1160,"question":1161,"component":670},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":1163,"answer":1164,"question":1165,"component":670},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":1167,"answer":1168,"question":1169,"component":670},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1171,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1183,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1184,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1172,"component":39,"meta_info":1180,"block_image":1181,"cover_image":1182,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1173,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1178,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1174,"component":118,"meta_info":1175,"meta_title":7,"block_image":1176,"cover_image":1177,"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":726,"content":1187},[1188,1192,1197,1202,1217,1229,1233,1277,1281,1322,1327,1337,1349,1352,1402,1405,1421,1426,1436,1448,1451,1489,1492,1514,1519,1529,1541,1545,1595,1598,1675,1680,1690,1702,1705,1755,1758,1798,1803,1807,1812,1821],{"type":737,"content":1189},[1190],{"text":1191,"type":735},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.",{"type":729,"attrs":1193,"content":1194},{"level":756},[1195],{"text":1196,"type":735},"5 Easy and Healthy Thanksgiving Appetizers",{"type":729,"attrs":1198,"content":1199},{"level":974},[1200],{"text":1201,"type":735},"Black Rice Stuffed Mushrooms",{"type":1203,"attrs":1204},"blok",{"id":1205,"body":1206},"d3b7671f-2997-4806-98b1-f839705e6dcc",[1207],{"url":1208,"_uid":1210,"image":1211,"component":1215,"copyright_details":1216},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"story","i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":1212,"alt":1213,"name":7,"focus":7,"title":1213,"filename":1214,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png","content_image",[],{"type":737,"content":1218},[1219,1221,1227],{"text":1220,"type":735},"Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for ",{"text":1222,"type":735,"marks":1223},"immune health",[1224],{"type":745,"attrs":1225},{"href":1226,"uuid":48,"anchor":48,"target":995,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":1228,"type":735},". Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.",{"type":737,"content":1230},[1231],{"text":1232,"type":735},"Ingredients: ",{"type":999,"content":1234},[1235,1241,1247,1253,1259,1265,1271],{"type":1002,"content":1236},[1237],{"type":737,"content":1238},[1239],{"text":1240,"type":735},"1/2 cup black rice (or wild rice)",{"type":1002,"content":1242},[1243],{"type":737,"content":1244},[1245],{"text":1246,"type":735},"1 cup vegetable stock",{"type":1002,"content":1248},[1249],{"type":737,"content":1250},[1251],{"text":1252,"type":735},"1 10-ounce package of baby portobello mushrooms",{"type":1002,"content":1254},[1255],{"type":737,"content":1256},[1257],{"text":1258,"type":735},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":1002,"content":1260},[1261],{"type":737,"content":1262},[1263],{"text":1264,"type":735},"1/4 cup raw walnuts, crushed",{"type":1002,"content":1266},[1267],{"type":737,"content":1268},[1269],{"text":1270,"type":735},"Cooking oil spray",{"type":1002,"content":1272},[1273],{"type":737,"content":1274},[1275],{"text":1276,"type":735},"Salt and pepper to taste ",{"type":737,"content":1278},[1279],{"text":1280,"type":735},"Directions:",{"type":1282,"attrs":1283,"content":1285},"ordered_list",{"order":1284},{"order":731},[1286,1292,1298,1304,1310,1316],{"type":1002,"content":1287},[1288],{"type":737,"content":1289},[1290],{"text":1291,"type":735},"Preheat oven to 375°F ",{"type":1002,"content":1293},[1294],{"type":737,"content":1295},[1296],{"text":1297,"type":735},"Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)",{"type":1002,"content":1299},[1300],{"type":737,"content":1301},[1302],{"text":1303,"type":735},"Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.",{"type":1002,"content":1305},[1306],{"type":737,"content":1307},[1308],{"text":1309,"type":735},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":1002,"content":1311},[1312],{"type":737,"content":1313},[1314],{"text":1315,"type":735},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":1002,"content":1317},[1318],{"type":737,"content":1319},[1320],{"text":1321,"type":735},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":729,"attrs":1323,"content":1324},{"level":974},[1325],{"text":1326,"type":735},"White Bean Dip",{"type":1203,"attrs":1328},{"id":1205,"body":1329},[1330],{"url":1331,"_uid":1332,"image":1333,"component":1215,"copyright_details":1336},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":1334,"alt":1213,"name":7,"focus":7,"title":1213,"filename":1335,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":737,"content":1338},[1339,1341,1347],{"text":1340,"type":735},"A ",{"text":1342,"type":735,"marks":1343},"protein",[1344],{"type":745,"attrs":1345},{"href":1346,"uuid":48,"anchor":48,"target":995,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":1348,"type":735}," and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. ",{"type":737,"content":1350},[1351],{"text":1232,"type":735},{"type":999,"content":1353},[1354,1360,1366,1372,1378,1384,1390,1396],{"type":1002,"content":1355},[1356],{"type":737,"content":1357},[1358],{"text":1359,"type":735},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":1002,"content":1361},[1362],{"type":737,"content":1363},[1364],{"text":1365,"type":735},"2 tablespoons olive oil ",{"type":1002,"content":1367},[1368],{"type":737,"content":1369},[1370],{"text":1371,"type":735},"1-2 tablespoons water",{"type":1002,"content":1373},[1374],{"type":737,"content":1375},[1376],{"text":1377,"type":735},"Juice of ½ lemon",{"type":1002,"content":1379},[1380],{"type":737,"content":1381},[1382],{"text":1383,"type":735},"1 small garlic clove, peeled ",{"type":1002,"content":1385},[1386],{"type":737,"content":1387},[1388],{"text":1389,"type":735},"1/2 teaspoon salt",{"type":1002,"content":1391},[1392],{"type":737,"content":1393},[1394],{"text":1395,"type":735},"Ground pepper to taste ",{"type":1002,"content":1397},[1398],{"type":737,"content":1399},[1400],{"text":1401,"type":735},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":737,"content":1403},[1404],{"text":1280,"type":735},{"type":1282,"attrs":1406,"content":1408},{"order":1407},{"order":731},[1409,1415],{"type":1002,"content":1410},[1411],{"type":737,"content":1412},[1413],{"text":1414,"type":735},"In a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.",{"type":1002,"content":1416},[1417],{"type":737,"content":1418},[1419],{"text":1420,"type":735},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":729,"attrs":1422,"content":1423},{"level":974},[1424],{"text":1425,"type":735},"Sundried Tomato and Olive Tapenade",{"type":1203,"attrs":1427},{"id":1205,"body":1428},[1429],{"url":1430,"_uid":1431,"image":1432,"component":1215,"copyright_details":1435},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":1433,"alt":1213,"name":7,"focus":7,"title":1213,"filename":1434,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":737,"content":1437},[1438,1440,1446],{"text":1439,"type":735},"This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs ",{"text":1441,"type":735,"marks":1442},"anti-inflammatory",[1443],{"type":745,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"target":995,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1447,"type":735}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":737,"content":1449},[1450],{"text":1232,"type":735},{"type":999,"content":1452},[1453,1459,1465,1471,1477,1483],{"type":1002,"content":1454},[1455],{"type":737,"content":1456},[1457],{"text":1458,"type":735},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":1002,"content":1460},[1461],{"type":737,"content":1462},[1463],{"text":1464,"type":735},"2 cups olives, drained and pitted",{"type":1002,"content":1466},[1467],{"type":737,"content":1468},[1469],{"text":1470,"type":735},"2 cloves garlic, minced",{"type":1002,"content":1472},[1473],{"type":737,"content":1474},[1475],{"text":1476,"type":735},"2 tablespoons olive oil",{"type":1002,"content":1478},[1479],{"type":737,"content":1480},[1481],{"text":1482,"type":735},"3 tablespoons lemon juice",{"type":1002,"content":1484},[1485],{"type":737,"content":1486},[1487],{"text":1488,"type":735},"1/3 cup fresh basil",{"type":737,"content":1490},[1491],{"text":1280,"type":735},{"type":1282,"attrs":1493,"content":1495},{"order":1494},{"order":731},[1496,1502,1508],{"type":1002,"content":1497},[1498],{"type":737,"content":1499},[1500],{"text":1501,"type":735},"Add all the ingredients to a food processor",{"type":1002,"content":1503},[1504],{"type":737,"content":1505},[1506],{"text":1507,"type":735},"Pulse until combined, scraping down the sides as needed",{"type":1002,"content":1509},[1510],{"type":737,"content":1511},[1512],{"text":1513,"type":735},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":729,"attrs":1515,"content":1516},{"level":974},[1517],{"text":1518,"type":735},"Roasted Beet Hummus ",{"type":1203,"attrs":1520},{"id":1205,"body":1521},[1522],{"url":1523,"_uid":1524,"image":1525,"component":1215,"copyright_details":1528},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":1526,"alt":1213,"name":7,"focus":7,"title":1213,"filename":1527,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":737,"content":1530},[1531,1533,1539],{"text":1532,"type":735},"Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a ",{"text":1534,"type":735,"marks":1535},"boxer’s diet",[1536],{"type":745,"attrs":1537},{"href":1538,"uuid":48,"anchor":48,"target":995,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1540,"type":735},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":737,"content":1542},[1543],{"text":1544,"type":735},"Ingredients:",{"type":999,"content":1546},[1547,1553,1559,1565,1571,1577,1583,1589],{"type":1002,"content":1548},[1549],{"type":737,"content":1550},[1551],{"text":1552,"type":735},"1 small beet",{"type":1002,"content":1554},[1555],{"type":737,"content":1556},[1557],{"text":1558,"type":735},"1 15-ounce can of cooked chickpeas, drained",{"type":1002,"content":1560},[1561],{"type":737,"content":1562},[1563],{"text":1564,"type":735},"Juice of 1/2 lemon",{"type":1002,"content":1566},[1567],{"type":737,"content":1568},[1569],{"text":1570,"type":735},"2 garlic cloves, minced",{"type":1002,"content":1572},[1573],{"type":737,"content":1574},[1575],{"text":1576,"type":735},"2 tablespoons tahini",{"type":1002,"content":1578},[1579],{"type":737,"content":1580},[1581],{"text":1582,"type":735},"1/4 cup olive oil  ",{"type":1002,"content":1584},[1585],{"type":737,"content":1586},[1587],{"text":1588,"type":735},"1 teaspoon salt",{"type":1002,"content":1590},[1591],{"type":737,"content":1592},[1593],{"text":1594,"type":735},"Pepper to taste ",{"type":737,"content":1596},[1597],{"text":1280,"type":735},{"type":1282,"attrs":1599,"content":1601},{"order":1600},{"order":731},[1602,1651,1657,1663,1669],{"type":1002,"content":1603},[1604,1608],{"type":737,"content":1605},[1606],{"text":1607,"type":735},"Roast the beet: ",{"type":999,"content":1609},[1610,1615,1621,1627,1633,1639,1645],{"type":1002,"content":1611},[1612],{"type":737,"content":1613},[1614],{"text":1291,"type":735},{"type":1002,"content":1616},[1617],{"type":737,"content":1618},[1619],{"text":1620,"type":735},"Remove the stem and the roots from the beet ",{"type":1002,"content":1622},[1623],{"type":737,"content":1624},[1625],{"text":1626,"type":735},"Wash under water until clean ",{"type":1002,"content":1628},[1629],{"type":737,"content":1630},[1631],{"text":1632,"type":735},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":1002,"content":1634},[1635],{"type":737,"content":1636},[1637],{"text":1638,"type":735},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":1002,"content":1640},[1641],{"type":737,"content":1642},[1643],{"text":1644,"type":735},"Let it cool to room temperature ",{"type":1002,"content":1646},[1647],{"type":737,"content":1648},[1649],{"text":1650,"type":735},"Peel the skin off ",{"type":1002,"content":1652},[1653],{"type":737,"content":1654},[1655],{"text":1656,"type":735},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":1002,"content":1658},[1659],{"type":737,"content":1660},[1661],{"text":1662,"type":735},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":1002,"content":1664},[1665],{"type":737,"content":1666},[1667],{"text":1668,"type":735},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":1002,"content":1670},[1671],{"type":737,"content":1672},[1673],{"text":1674,"type":735},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":729,"attrs":1676,"content":1677},{"level":974},[1678],{"text":1679,"type":735},"Sweet Potato Bites",{"type":1203,"attrs":1681},{"id":1205,"body":1682},[1683],{"url":1684,"_uid":1685,"image":1686,"component":1215,"copyright_details":1689},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":1687,"alt":1213,"name":7,"focus":7,"title":1213,"filename":1688,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":737,"content":1691},[1692,1694,1700],{"text":1693,"type":735},"A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with ",{"text":1695,"type":735,"marks":1696},"healthy fats",[1697],{"type":745,"attrs":1698},{"href":1699,"uuid":48,"anchor":48,"target":995,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1701,"type":735}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":737,"content":1703},[1704],{"text":1544,"type":735},{"type":999,"content":1706},[1707,1713,1719,1725,1731,1737,1743,1749],{"type":1002,"content":1708},[1709],{"type":737,"content":1710},[1711],{"text":1712,"type":735},"2 medium sweet potatoes",{"type":1002,"content":1714},[1715],{"type":737,"content":1716},[1717],{"text":1718,"type":735},"1 large avocado, diced",{"type":1002,"content":1720},[1721],{"type":737,"content":1722},[1723],{"text":1724,"type":735},"2 teaspoons sesame seeds",{"type":1002,"content":1726},[1727],{"type":737,"content":1728},[1729],{"text":1730,"type":735},"Olive or avocado oil, for drizzling",{"type":1002,"content":1732},[1733],{"type":737,"content":1734},[1735],{"text":1736,"type":735},"¼ cup red onion, diced",{"type":1002,"content":1738},[1739],{"type":737,"content":1740},[1741],{"text":1742,"type":735},"½ lemon",{"type":1002,"content":1744},[1745],{"type":737,"content":1746},[1747],{"text":1748,"type":735},"Fresh cilantro leaves, finely chopped",{"type":1002,"content":1750},[1751],{"type":737,"content":1752},[1753],{"text":1754,"type":735},"Salt and pepper to taste",{"type":737,"content":1756},[1757],{"text":1280,"type":735},{"type":1282,"attrs":1759,"content":1761},{"order":1760},{"order":731},[1762,1768,1774,1780,1786,1792],{"type":1002,"content":1763},[1764],{"type":737,"content":1765},[1766],{"text":1767,"type":735},"Preheat the oven to 400°F",{"type":1002,"content":1769},[1770],{"type":737,"content":1771},[1772],{"text":1773,"type":735},"Line a large baking sheet with parchment paper",{"type":1002,"content":1775},[1776],{"type":737,"content":1777},[1778],{"text":1779,"type":735},"Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper",{"type":1002,"content":1781},[1782],{"type":737,"content":1783},[1784],{"text":1785,"type":735},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":1002,"content":1787},[1788],{"type":737,"content":1789},[1790],{"text":1791,"type":735},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":1002,"content":1793},[1794],{"type":737,"content":1795},[1796],{"text":1797,"type":735},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":729,"attrs":1799,"content":1800},{"level":756},[1801],{"text":1802,"type":735},"A Healthier Feast",{"type":737,"content":1804},[1805],{"text":1806,"type":735},"Thanksgiving is a wonderful time to spend with your loved ones and share the things you are thankful for. However, the holidays can also be a stressful time for those on a health journey who are trying to eat a nutritious diet and follow an exercise routine. With so many delicious foods on the table, it can be challenging to listen to your body’s hunger and fullness cues, which often leads to overeating and an uncomfortable feeling afterward, aka “food coma.” By serving nutrient-dense foods as appetizers, you and your guests will have healthier food choices, feel more satiated, and experience a more nutritionally balanced Thanksgiving feast. ",{"type":729,"attrs":1808,"content":1809},{"level":756},[1810],{"text":1811,"type":735},"Eat & Train Like a Fighter",{"type":737,"content":1813},[1814,1816,1820],{"text":1815,"type":735},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1094,"type":735,"marks":1817},[1818],{"type":745,"attrs":1819},{"href":1098,"uuid":48,"anchor":48,"target":995,"linktype":13},{"text":1103,"type":735},{"type":737,"content":1822},[1823],{"text":1107,"type":735},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1825,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1830,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1826,"component":118,"meta_info":1827,"meta_title":7,"block_image":1828,"cover_image":1829,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-03 00:00",{"_uid":1834,"title":1835,"plugin":43,"description":1836},"f1de9437-639c-4b64-a8d9-efb678ac8651","5 Healthy Thanksgiving Appetizer Ideas | FightCamp","It’s hard enough trying to plan Thanksgiving dinner let alone come up with appetizer ideas. We have you covered with easy and healthy Thanksgiving appetizers.",{"id":1838,"alt":1839,"name":7,"focus":7,"title":1839,"filename":1840,"copyright":7,"fieldtype":50,"is_external_url":9},6287970,"FightCamp - Healthy Thanksgiving Appetizer Ideas","https://a.storyblok.com/f/115220/2400x990/2174ae6700/5-healthy-thanksgiving-appetizer-ideas.png",[],"5-healthy-thanksgiving-appetizer-ideas","blogs/5-healthy-thanksgiving-appetizer-ideas",-5330,[1131],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":1850,"created_at":1851,"published_at":1852,"updated_at":1853,"id":1854,"uuid":1855,"content":1856,"slug":2069,"full_slug":2070,"sort_by_date":48,"position":2071,"tag_list":2072,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":2073,"first_published_at":2074,"release_id":48,"lang":60,"path":1134,"alternates":2075,"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":1857,"faqs":1858,"title":1850,"topic":1891,"author":1906,"content":1907,"category":2051,"schedule":1116,"component":884,"meta_info":2059,"cover_image":2063,"description":2067,"contributors":2068},"cb154773-a461-4e7f-8fa3-509a355410cd",[1859,1863,1867,1871,1875,1879,1883,1887],{"_uid":1860,"answer":1861,"question":1862,"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":1864,"answer":1865,"question":1866,"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":1868,"answer":1869,"question":1870,"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":1872,"answer":1873,"question":1874,"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":1876,"answer":1877,"question":1878,"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":1880,"answer":1881,"question":1882,"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":1884,"answer":1885,"question":1886,"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":1888,"answer":1889,"question":1890,"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":1892,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1904,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1905,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1893,"component":39,"meta_info":1901,"block_image":1902,"cover_image":1903,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1894,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1899,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1895,"component":118,"meta_info":1896,"meta_title":7,"block_image":1897,"cover_image":1898,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":726,"content":1908},[1909,1913,1927,1931,1944,1949,1981,1985,1988,1992,1995,1999,2002,2006,2010,2014,2017,2021,2024,2029,2033,2038,2048],{"type":737,"content":1910},[1911],{"text":1912,"type":735},"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":1203,"attrs":1914},{"id":1915,"body":1916},"33364d76-077d-411d-996c-9da95986ad05",[1917],{"_uid":1918,"link":1919,"image":1921,"title":1925,"component":1926},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1920,"target":995,"linktype":13,"fieldtype":14,"cached_url":1920},"https://youtu.be/lOA9rPKcLSI",{"id":1922,"alt":1923,"name":7,"focus":7,"title":1923,"filename":1924,"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":729,"attrs":1928,"content":1929},{"level":756},[1930],{"text":1862,"type":735},{"type":737,"content":1932},[1933,1934,1942],{"text":1340,"type":735},{"text":1935,"type":735,"marks":1936},"traditional Chinese medicine",[1937,1941],{"type":745,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"custom":1940,"target":995,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1101},{"text":1943,"type":735},", 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":729,"attrs":1945,"content":1946},{"level":974},[1947],{"text":1948,"type":735},"Benefits of Muscle Scraping",{"type":999,"content":1950},[1951,1957,1963,1969,1975],{"type":1002,"content":1952},[1953],{"type":737,"content":1954},[1955],{"text":1956,"type":735},"Improves blood circulation",{"type":1002,"content":1958},[1959],{"type":737,"content":1960},[1961],{"text":1962,"type":735},"Increases range of motion in the muscle",{"type":1002,"content":1964},[1965],{"type":737,"content":1966},[1967],{"text":1968,"type":735},"Relieves muscle pain or stiffness",{"type":1002,"content":1970},[1971],{"type":737,"content":1972},[1973],{"text":1974,"type":735},"Promotes metabolic cell repair",{"type":1002,"content":1976},[1977],{"type":737,"content":1978},[1979],{"text":1980,"type":735},"Stimulates muscle healing and recovery",{"type":729,"attrs":1982,"content":1983},{"level":756},[1984],{"text":1870,"type":735},{"type":737,"content":1986},[1987],{"text":1869,"type":735},{"type":729,"attrs":1989,"content":1990},{"level":756},[1991],{"text":1874,"type":735},{"type":737,"content":1993},[1994],{"text":1873,"type":735},{"type":729,"attrs":1996,"content":1997},{"level":756},[1998],{"text":1878,"type":735},{"type":737,"content":2000},[2001],{"text":1877,"type":735},{"type":729,"attrs":2003,"content":2004},{"level":756},[2005],{"text":1882,"type":735},{"type":737,"content":2007},[2008],{"text":2009,"type":735},"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":729,"attrs":2011,"content":2012},{"level":756},[2013],{"text":1886,"type":735},{"type":737,"content":2015},[2016],{"text":1885,"type":735},{"type":729,"attrs":2018,"content":2019},{"level":756},[2020],{"text":1890,"type":735},{"type":737,"content":2022},[2023],{"text":1889,"type":735},{"type":729,"attrs":2025,"content":2026},{"level":756},[2027],{"text":2028,"type":735},"Muscle Scraping - Smash or Pass?",{"type":737,"content":2030},[2031],{"text":2032,"type":735},"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":729,"attrs":2034,"content":2035},{"level":756},[2036],{"text":2037,"type":735},"Train and Recover Like a Fighter",{"type":737,"content":2039},[2040,2041,2047],{"text":1815,"type":735},{"text":1094,"type":735,"marks":2042},[2043,2046],{"type":745,"attrs":2044},{"href":1098,"uuid":48,"anchor":48,"custom":2045,"target":995,"linktype":13},{},{"type":1101},{"text":1103,"type":735},{"type":737,"content":2049},[2050],{"text":1107,"type":735},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2052,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2057,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2053,"component":118,"meta_info":2054,"meta_title":7,"block_image":2055,"cover_image":2056,"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":2060,"title":2061,"plugin":43,"description":2062},"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":2064,"alt":2065,"name":7,"focus":7,"title":2065,"filename":2066,"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,[1131],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":2077,"created_at":2078,"published_at":2079,"updated_at":2080,"id":2081,"uuid":2082,"content":2083,"slug":2289,"full_slug":2290,"sort_by_date":48,"position":2291,"tag_list":2292,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":2293,"first_published_at":2294,"release_id":48,"lang":60,"path":1134,"alternates":2295,"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":2084,"faqs":2085,"title":2077,"topic":2094,"author":2109,"content":2110,"category":2270,"schedule":2278,"component":884,"meta_info":2279,"cover_image":2283,"description":2287,"contributors":2288},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[2086,2090],{"_uid":2087,"answer":2088,"question":2089,"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":2091,"answer":2092,"question":2093,"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":2095,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2107,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2108,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2096,"component":39,"meta_info":2104,"block_image":2105,"cover_image":2106,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2097,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2102,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2098,"component":118,"meta_info":2099,"meta_title":7,"block_image":2100,"cover_image":2101,"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":726,"content":2111},[2112,2117,2121,2125,2128,2133,2138,2142,2147,2171,2176,2180,2185,2189,2194,2198,2203,2237,2242,2246,2256],{"type":729,"attrs":2113,"content":2114},{"level":756},[2115],{"text":2116,"type":735},"Improve Your Sleep Hygiene",{"type":737,"content":2118},[2119],{"text":2120,"type":735},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":729,"attrs":2122,"content":2123},{"level":756},[2124],{"text":2089,"type":735},{"type":737,"content":2126},[2127],{"text":2088,"type":735},{"type":729,"attrs":2129,"content":2130},{"level":756},[2131],{"text":2132,"type":735},"6 Tips For Good Sleep Hygiene",{"type":729,"attrs":2134,"content":2135},{"level":974},[2136],{"text":2137,"type":735},"1. Establish a Regular Bedtime Routine ",{"type":737,"content":2139},[2140],{"text":2141,"type":735},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":729,"attrs":2143,"content":2144},{"level":974},[2145],{"text":2146,"type":735},"2. Be Cool and Calm",{"type":737,"content":2148},[2149,2151,2159,2161,2169],{"text":2150,"type":735},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":2152,"type":735,"marks":2153},"sleep experts",[2154,2158],{"type":745,"attrs":2155},{"href":2156,"uuid":48,"anchor":48,"custom":2157,"target":995,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1101},{"text":2160,"type":735},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":2162,"type":735,"marks":2163},"CDC",[2164,2168],{"type":745,"attrs":2165},{"href":2166,"uuid":48,"anchor":48,"custom":2167,"target":995,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1101},{"text":2170,"type":735},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":729,"attrs":2172,"content":2173},{"level":974},[2174],{"text":2175,"type":735},"3. Keep it Light Before Bed ",{"type":737,"content":2177},[2178],{"text":2179,"type":735},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":729,"attrs":2181,"content":2182},{"level":974},[2183],{"text":2184,"type":735},"4. Limit Naps During the Day ",{"type":737,"content":2186},[2187],{"text":2188,"type":735},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":729,"attrs":2190,"content":2191},{"level":974},[2192],{"text":2193,"type":735},"5. Avoid Looking at the Clock",{"type":737,"content":2195},[2196],{"text":2197,"type":735},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":729,"attrs":2199,"content":2200},{"level":974},[2201],{"text":2202,"type":735},"6. FightCamp First Thing in the Morning ",{"type":737,"content":2204},[2205,2207,2215,2217,2225,2227,2235],{"text":2206,"type":735},"For ",{"text":2208,"type":735,"marks":2209},"improved sleep",[2210,2214],{"type":745,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":995,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1101},{"text":2216,"type":735},", select an aerobic workout in the morning and complete it. ",{"text":2218,"type":735,"marks":2219},"Studies",[2220,2224],{"type":745,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"custom":2223,"target":995,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1101},{"text":2226,"type":735}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":2228,"type":735,"marks":2229},"pressure to sleep",[2230,2234],{"type":745,"attrs":2231},{"href":2232,"uuid":48,"anchor":48,"custom":2233,"target":995,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1101},{"text":2236,"type":735}," builds up the longer you stay awake and decreases when you sleep.",{"type":729,"attrs":2238,"content":2239},{"level":756},[2240],{"text":2241,"type":735},"Train Like a Fighter, Sleep Like a Baby",{"type":737,"content":2243},[2244],{"text":2245,"type":735},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":737,"content":2247},[2248,2249,2255],{"text":1815,"type":735},{"text":1094,"type":735,"marks":2250},[2251,2254],{"type":745,"attrs":2252},{"href":1098,"uuid":48,"anchor":48,"custom":2253,"target":995,"linktype":13},{},{"type":1101},{"text":1103,"type":735},{"type":737,"content":2257},[2258,2260,2268],{"text":2259,"type":735},"As ",{"text":2261,"type":735,"marks":2262},"Mike Tyson",[2263,2267],{"type":745,"attrs":2264},{"href":2265,"uuid":48,"anchor":48,"custom":2266,"target":995,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1101},{"text":2269,"type":735}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2271,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2276,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2277,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2272,"component":118,"meta_info":2273,"meta_title":7,"block_image":2274,"cover_image":2275,"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":2280,"title":2281,"plugin":43,"description":2282},"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":2284,"alt":2285,"name":7,"focus":7,"title":2285,"filename":2286,"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,[1131],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":2297,"created_at":2298,"published_at":2299,"updated_at":2300,"id":2301,"uuid":2302,"content":2303,"slug":2533,"full_slug":2534,"sort_by_date":48,"position":2535,"tag_list":2536,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":2537,"first_published_at":2299,"release_id":48,"lang":60,"path":1134,"alternates":2538,"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":2304,"faqs":2305,"title":2297,"topic":2314,"author":957,"content":2329,"category":2514,"schedule":2522,"component":884,"meta_info":2523,"cover_image":2527,"description":2531,"contributors":2532},"a983449a-f8b7-47b4-82af-2f189684608f",[2306,2310],{"_uid":2307,"answer":2308,"question":2309,"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":2311,"answer":2312,"question":2313,"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":2315,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2327,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2316,"component":39,"meta_info":2324,"block_image":2325,"cover_image":2326,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2317,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2322,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2323,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2318,"component":118,"meta_info":2319,"meta_title":7,"block_image":2320,"cover_image":2321,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2330},[2331,2335,2339,2349,2354,2359,2373,2377,2382,2397,2401,2406,2410,2414,2461,2466,2470,2484,2488,2492,2496,2501,2511],{"type":737,"content":2332},[2333],{"text":2334,"type":735},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":737,"content":2336},[2337],{"text":2338,"type":735},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":737,"content":2340},[2341,2343,2347],{"text":2342,"type":735},"But before answering the question, ",{"text":2344,"type":735,"marks":2345},"Which exercise is best for hormone balance?",[2346],{"type":1056},{"text":2348,"type":735}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":729,"attrs":2350,"content":2351},{"level":756},[2352],{"text":2353,"type":735},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":729,"attrs":2355,"content":2356},{"level":974},[2357],{"text":2358,"type":735},"Cortisol",{"type":737,"content":2360},[2361,2363,2371],{"text":2362,"type":735},"According to the ",{"text":2364,"type":735,"marks":2365},"National Academy of Sports Medicine",[2366,2370],{"type":745,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"custom":2369,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":1101},{"text":2372,"type":735},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":737,"content":2374},[2375],{"text":2376,"type":735},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":729,"attrs":2378,"content":2379},{"level":974},[2380],{"text":2381,"type":735},"Insulin",{"type":737,"content":2383},[2384,2386,2395],{"text":2385,"type":735},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":2387,"type":735,"marks":2388},"Byrdie",[2389,2393,2394],{"type":745,"attrs":2390},{"href":2391,"uuid":48,"anchor":48,"custom":2392,"target":995,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":1056},{"type":1101},{"text":2396,"type":735},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":737,"content":2398},[2399],{"text":2400,"type":735},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":729,"attrs":2402,"content":2403},{"level":974},[2404],{"text":2405,"type":735},"Sex Hormones",{"type":737,"content":2407},[2408],{"text":2409,"type":735},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":737,"content":2411},[2412],{"text":2413,"type":735},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":737,"content":2415},[2416,2418,2427,2429,2437,2439,2443,2445,2449,2451,2459],{"text":2417,"type":735},"In an interview for ",{"text":2419,"type":735,"marks":2420},"Well + Good",[2421,2425,2426],{"type":745,"attrs":2422},{"href":2423,"uuid":48,"anchor":48,"custom":2424,"target":995,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":1056},{"type":1101},{"text":2428,"type":735},", ",{"text":2430,"type":735,"marks":2431},"Sara Gottfried, MD",[2432,2436],{"type":745,"attrs":2433},{"href":2434,"uuid":48,"anchor":48,"custom":2435,"target":995,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":1101},{"text":2438,"type":735},", author of ",{"text":2440,"type":735,"marks":2441},"The Hormone Cure",[2442],{"type":1056},{"text":2444,"type":735}," and ",{"text":2446,"type":735,"marks":2447},"The Hormone Reset Diet",[2448],{"type":1056},{"text":2450,"type":735}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":2452,"type":735,"marks":2453},"reverse this trend",[2454,2458],{"type":745,"attrs":2455},{"href":2456,"uuid":48,"anchor":48,"custom":2457,"target":995,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":1101},{"text":2460,"type":735},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":729,"attrs":2462,"content":2463},{"level":756},[2464],{"text":2465,"type":735},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":737,"content":2467},[2468],{"text":2469,"type":735},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":737,"content":2471},[2472,2474,2482],{"text":2473,"type":735},"In an ",{"text":2475,"type":735,"marks":2476},"article for Johns Hopkins Medicine",[2477,2481],{"type":745,"attrs":2478},{"href":2479,"uuid":48,"anchor":48,"custom":2480,"target":995,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":1101},{"text":2483,"type":735},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":737,"content":2485},[2486],{"text":2487,"type":735},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":737,"content":2489},[2490],{"text":2491,"type":735},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":737,"content":2493},[2494],{"text":2495,"type":735},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":729,"attrs":2497,"content":2498},{"level":756},[2499],{"text":2500,"type":735},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":737,"content":2502},[2503,2504,2510],{"text":1815,"type":735},{"text":1094,"type":735,"marks":2505},[2506,2509],{"type":745,"attrs":2507},{"href":1098,"uuid":48,"anchor":48,"custom":2508,"target":48,"linktype":13},{},{"type":1101},{"text":1103,"type":735},{"type":737,"content":2512},[2513],{"text":1107,"type":735},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2515,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2520,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2521,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2516,"component":118,"meta_info":2517,"meta_title":7,"block_image":2518,"cover_image":2519,"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":2524,"title":2525,"plugin":43,"description":2526},"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":2528,"alt":2529,"name":7,"focus":7,"title":2529,"filename":2530,"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,[1131],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":2540,"created_at":2541,"published_at":2542,"updated_at":2543,"id":2544,"uuid":2545,"content":2546,"slug":2760,"full_slug":2761,"sort_by_date":48,"position":2762,"tag_list":2763,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":2764,"first_published_at":2765,"release_id":48,"lang":60,"path":1134,"alternates":2766,"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":2547,"faqs":2548,"title":2540,"topic":2557,"author":2109,"content":2572,"category":2741,"schedule":2749,"component":884,"meta_info":2750,"cover_image":2754,"description":2758,"contributors":2759},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[2549,2553],{"_uid":2550,"answer":2551,"question":2552,"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":2554,"answer":2555,"question":2556,"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":2558,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2570,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2571,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2559,"component":39,"meta_info":2567,"block_image":2568,"cover_image":2569,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2560,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2565,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2566,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2561,"component":118,"meta_info":2562,"meta_title":7,"block_image":2563,"cover_image":2564,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2573},[2574,2579,2589,2601,2611,2616,2626,2631,2655,2660,2664,2669,2673,2678,2682,2687,2691,2696,2706,2737],{"type":729,"attrs":2575,"content":2576},{"level":756},[2577],{"text":2578,"type":735},"Are You Ready to Make the Most of the New Year?  ",{"type":737,"content":2580},[2581,2583,2587],{"text":2582,"type":735},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":2584,"type":735,"marks":2585},"path",[2586],{"type":1056},{"text":2588,"type":735},", which is a way to stay organized as you achieve your goals. ",{"type":1203,"attrs":2590},{"id":2591,"body":2592},"99ac2292-8c78-4c67-9b66-71d6169d9347",[2593],{"url":2594,"_uid":2595,"image":2596,"component":1215,"copyright_details":2600},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":2597,"alt":2598,"name":7,"focus":7,"title":2598,"filename":2599,"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":737,"content":2602},[2603,2605,2609],{"text":2604,"type":735},"A popular and effective way to create a ",{"text":2606,"type":735,"marks":2607},"path ",[2608],{"type":1056},{"text":2610,"type":735},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":729,"attrs":2612,"content":2613},{"level":756},[2614],{"text":2615,"type":735},"How to Make S.M.A.R.T. Goals for the New Year",{"type":1203,"attrs":2617},{"id":2591,"body":2618},[2619],{"url":2620,"_uid":2621,"image":2622,"component":1215,"copyright_details":2625},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":2623,"alt":2598,"name":7,"focus":7,"title":2598,"filename":2624,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":729,"attrs":2627,"content":2628},{"level":974},[2629],{"text":2630,"type":735},"1. Make Your Goals Specific",{"type":737,"content":2632},[2633,2635,2643,2645,2653],{"text":2634,"type":735},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":2636,"type":735,"marks":2637},"30 minutes per day",[2638,2642],{"type":745,"attrs":2639},{"href":2640,"uuid":48,"anchor":48,"custom":2641,"target":995,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1101},{"text":2644,"type":735}," and following a ",{"text":2646,"type":735,"marks":2647},"healthy meal plan",[2648,2652],{"type":745,"attrs":2649},{"href":2650,"uuid":48,"anchor":48,"custom":2651,"target":995,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1101},{"text":2654,"type":735},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":729,"attrs":2656,"content":2657},{"level":974},[2658],{"text":2659,"type":735},"2. Make Your Goals Measurable ",{"type":737,"content":2661},[2662],{"text":2663,"type":735},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":729,"attrs":2665,"content":2666},{"level":974},[2667],{"text":2668,"type":735},"3. Make Your Goals Attainable",{"type":737,"content":2670},[2671],{"text":2672,"type":735},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":729,"attrs":2674,"content":2675},{"level":974},[2676],{"text":2677,"type":735},"4. Make Your Goals Relevant",{"type":737,"content":2679},[2680],{"text":2681,"type":735},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":729,"attrs":2683,"content":2684},{"level":974},[2685],{"text":2686,"type":735},"5. Make Your Goals Time-Bound",{"type":737,"content":2688},[2689],{"text":2690,"type":735},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":729,"attrs":2692,"content":2693},{"level":756},[2694],{"text":2695,"type":735},"Train S.M.A.R.T. Like a Fighter",{"type":1203,"attrs":2697},{"id":2591,"body":2698},[2699],{"url":2700,"_uid":2701,"image":2702,"component":1215,"copyright_details":2705},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":2703,"alt":2598,"name":7,"focus":7,"title":2598,"filename":2704,"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":737,"content":2707},[2708,2710,2718,2719,2727,2729,2735],{"text":2709,"type":735},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":2711,"type":735,"marks":2712},"Facebook",[2713,2717],{"type":745,"attrs":2714},{"href":2715,"uuid":48,"anchor":48,"custom":2716,"target":995,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1101},{"text":2444,"type":735},{"text":2720,"type":735,"marks":2721},"Instagram",[2722,2726],{"type":745,"attrs":2723},{"href":2724,"uuid":48,"anchor":48,"custom":2725,"target":995,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1101},{"text":2728,"type":735},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1094,"type":735,"marks":2730},[2731,2734],{"type":745,"attrs":2732},{"href":1098,"uuid":48,"anchor":48,"custom":2733,"target":995,"linktype":13},{},{"type":1101},{"text":2736,"type":735}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":737,"content":2738},[2739],{"text":2740,"type":735},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2742,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2743,"component":118,"meta_info":2744,"meta_title":7,"block_image":2745,"cover_image":2746,"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":2751,"title":2752,"plugin":43,"description":2753},"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":2755,"alt":2756,"name":7,"focus":7,"title":2756,"filename":2757,"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,[1131],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":884,"created_at":2768,"published_at":2769,"updated_at":2770,"id":2771,"uuid":2772,"content":2773,"slug":884,"full_slug":2794,"sort_by_date":48,"position":446,"tag_list":2795,"is_startpage":9,"parent_id":2796,"meta_data":48,"group_id":2797,"first_published_at":2798,"release_id":48,"lang":60,"path":7,"alternates":2799,"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":2774,"component":2775,"meta_info":2776,"custom_content_list":2778},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2777,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2779,2784,2789],{"_uid":2780,"label":2781,"value":2782,"dev_id":2783,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2785,"label":2786,"value":2787,"dev_id":2788,"component":735},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2790,"label":2791,"value":2792,"dev_id":2793,"component":735},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1786402859753]