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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?","faq_schema",{"_uid":672,"answer":673,"question":674,"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":676,"answer":677,"question":678,"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":680,"answer":681,"question":682,"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":684,"answer":685,"question":686,"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":688,"answer":689,"question":690,"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":692,"answer":693,"question":694,"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":696,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":698,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":392,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":724,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":725,"social_link_instagram":726,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":721,"alt":711,"name":711,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":735,"content":736},"doc",[737,743,747,751,757,760,764,779,813,818,821,825,829,840,844,848,851,855,858,862,865,871,886],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"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. ","text",{"type":738,"content":744},[745],{"text":746,"type":742},"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":738,"content":748},[749],{"text":750,"type":742},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":752,"attrs":753,"content":755},"heading",{"level":754},3,[756],{"text":669,"type":742},{"type":738,"content":758},[759],{"text":668,"type":742},{"type":752,"attrs":761,"content":762},{"level":754},[763],{"text":674,"type":742},{"type":738,"content":765},[766,768,777],{"text":767,"type":742},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":769,"type":742,"marks":770},"posture",[771],{"type":772,"attrs":773},"link",{"href":774,"uuid":48,"anchor":48,"custom":775,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},"_blank",{"text":778,"type":742}," 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":780,"content":781},"bullet_list",[782,789,795,801,807],{"type":783,"content":784},"list_item",[785],{"type":738,"content":786},[787],{"text":788,"type":742},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":783,"content":790},[791],{"type":738,"content":792},[793],{"text":794,"type":742},"Swing your arms gently at approximately a 90-degree angle",{"type":783,"content":796},[797],{"type":738,"content":798},[799],{"text":800,"type":742},"Land on your heel with every step",{"type":783,"content":802},[803],{"type":738,"content":804},[805],{"text":806,"type":742},"Move your hips forward (not side-to-side)",{"type":783,"content":808},[809],{"type":738,"content":810},[811],{"text":812,"type":742},"Aim for shorter, brisker strides",{"type":752,"attrs":814,"content":815},{"level":754},[816],{"text":817,"type":742},"How Long Should You Power Walk For?",{"type":738,"content":819},[820],{"text":677,"type":742},{"type":752,"attrs":822,"content":823},{"level":754},[824],{"text":682,"type":742},{"type":738,"content":826},[827],{"text":828,"type":742},"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":738,"content":830},[831,833,838],{"text":832,"type":742},"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":834,"type":742,"marks":835},"pumping",[836],{"type":837},"italic",{"text":839,"type":742},"! ",{"type":738,"content":841},[842],{"text":843,"type":742},"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":752,"attrs":845,"content":846},{"level":754},[847],{"text":686,"type":742},{"type":738,"content":849},[850],{"text":685,"type":742},{"type":752,"attrs":852,"content":853},{"level":754},[854],{"text":690,"type":742},{"type":738,"content":856},[857],{"text":689,"type":742},{"type":752,"attrs":859,"content":860},{"level":754},[861],{"text":694,"type":742},{"type":738,"content":863},[864],{"text":693,"type":742},{"type":752,"attrs":866,"content":868},{"level":867},2,[869],{"text":870,"type":742},"Train Like a Power Fighter",{"type":738,"content":872},[873,875,884],{"text":874,"type":742},"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":876,"type":742,"marks":877},"FightCamp",[878,882],{"type":772,"attrs":879},{"href":880,"uuid":48,"anchor":48,"custom":881,"target":776,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":883},"underline",{"text":885,"type":742}," 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":738,"content":887},[888],{"text":889,"type":742},"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":891,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":896,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":892,"component":118,"meta_info":893,"meta_title":7,"block_image":894,"cover_image":895,"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","article",{"_uid":901,"title":902,"plugin":43,"description":903},"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":905,"alt":906,"name":7,"focus":7,"title":906,"filename":907,"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,[914],"featured",60887917,"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z","wellness/{{story.slug}}",[],["Reactive",921],[922,1176,1416,1693,1914,2157],{"name":923,"created_at":924,"published_at":925,"updated_at":926,"id":927,"uuid":928,"content":929,"slug":1170,"full_slug":1171,"sort_by_date":48,"position":1172,"tag_list":1173,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1174,"first_published_at":925,"release_id":48,"lang":60,"path":918,"alternates":1175,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":930,"faqs":931,"title":923,"topic":956,"author":716,"content":971,"category":1151,"schedule":1159,"component":899,"meta_info":1160,"cover_image":1164,"description":1168,"contributors":1169},"15047e90-1cb3-49d0-a81f-1e2be9236592",[932,936,940,944,948,952],{"_uid":933,"answer":934,"question":935,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":937,"answer":938,"question":939,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":941,"answer":942,"question":943,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":945,"answer":946,"question":947,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":949,"answer":950,"question":951,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":953,"answer":954,"question":955,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":957,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":969,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":970,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":958,"component":39,"meta_info":966,"block_image":967,"cover_image":968,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":959,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":964,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":965,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":960,"component":118,"meta_info":961,"meta_title":7,"block_image":962,"cover_image":963,"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":735,"content":972},[973,977,981,985,993,997,1001,1005,1041,1045,1048,1052,1056,1102,1106,1118,1128,1132,1137,1148],{"type":738,"content":974},[975],{"text":976,"type":742},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":738,"content":978},[979],{"text":980,"type":742},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":752,"attrs":982,"content":983},{"level":867},[984],{"text":935,"type":742},{"type":738,"content":986},[987,989],{"text":988,"type":742},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":990,"type":742,"marks":991},"Yikes.",[992],{"type":837},{"type":738,"content":994},[995],{"text":996,"type":742},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":752,"attrs":998,"content":999},{"level":867},[1000],{"text":939,"type":742},{"type":738,"content":1002},[1003],{"text":1004,"type":742},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1006,"attrs":1007,"content":1010},"ordered_list",{"order":1008},{"order":1009},1,[1011,1017,1023,1029,1035],{"type":783,"content":1012},[1013],{"type":738,"content":1014},[1015],{"text":1016,"type":742},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":783,"content":1018},[1019],{"type":738,"content":1020},[1021],{"text":1022,"type":742},"Use devices at eye level to prevent bad posture habits.",{"type":783,"content":1024},[1025],{"type":738,"content":1026},[1027],{"text":1028,"type":742},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":783,"content":1030},[1031],{"type":738,"content":1032},[1033],{"text":1034,"type":742},"Do neck and shoulder stretches regularly.",{"type":783,"content":1036},[1037],{"type":738,"content":1038},[1039],{"text":1040,"type":742},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":752,"attrs":1042,"content":1043},{"level":867},[1044],{"text":943,"type":742},{"type":738,"content":1046},[1047],{"text":942,"type":742},{"type":752,"attrs":1049,"content":1050},{"level":867},[1051],{"text":947,"type":742},{"type":738,"content":1053},[1054],{"text":1055,"type":742},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1006,"attrs":1057,"content":1059},{"order":1058},{"order":1009},[1060,1066,1072,1078,1084,1090,1096],{"type":783,"content":1061},[1062],{"type":738,"content":1063},[1064],{"text":1065,"type":742},"Neck Rolls (both directions)",{"type":783,"content":1067},[1068],{"type":738,"content":1069},[1070],{"text":1071,"type":742},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":783,"content":1073},[1074],{"type":738,"content":1075},[1076],{"text":1077,"type":742},"Chin Tucks",{"type":783,"content":1079},[1080],{"type":738,"content":1081},[1082],{"text":1083,"type":742},"Arm Circles",{"type":783,"content":1085},[1086],{"type":738,"content":1087},[1088],{"text":1089,"type":742},"Rows",{"type":783,"content":1091},[1092],{"type":738,"content":1093},[1094],{"text":1095,"type":742},"Chest Openers ",{"type":783,"content":1097},[1098],{"type":738,"content":1099},[1100],{"text":1101,"type":742},"Shoulder Squeezes",{"type":752,"attrs":1103,"content":1104},{"level":867},[1105],{"text":951,"type":742},{"type":738,"content":1107},[1108,1110,1116],{"text":1109,"type":742},"With movements and stretches to promote proper ",{"text":769,"type":742,"marks":1111},[1112,1115],{"type":772,"attrs":1113},{"href":774,"uuid":48,"anchor":48,"custom":1114,"target":776,"linktype":13},{},{"type":883},{"text":1117,"type":742},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":752,"attrs":1119,"content":1120},{"level":867},[1121,1123],{"text":1122,"type":742},"How Can Boxing Help Alleviate Tech Neck?",{"text":1124,"type":742,"marks":1125}," ",[1126],{"type":1127},"bold",{"type":738,"content":1129},[1130],{"text":1131,"type":742},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":752,"attrs":1133,"content":1134},{"level":867},[1135],{"text":1136,"type":742},"Train Like a Fighter",{"type":738,"content":1138},[1139,1141,1147],{"text":1140,"type":742},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":876,"type":742,"marks":1142},[1143,1146],{"type":772,"attrs":1144},{"href":880,"uuid":48,"anchor":48,"custom":1145,"target":776,"linktype":13},{},{"type":883},{"text":885,"type":742},{"type":738,"content":1149},[1150],{"text":889,"type":742},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1152,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1153,"component":118,"meta_info":1154,"meta_title":7,"block_image":1155,"cover_image":1156,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1161,"title":1162,"plugin":43,"description":1163},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":1165,"alt":1166,"name":7,"focus":7,"title":1166,"filename":1167,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[914],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":1177,"created_at":1178,"published_at":1179,"updated_at":1180,"id":1181,"uuid":1182,"content":1183,"slug":1410,"full_slug":1411,"sort_by_date":48,"position":1412,"tag_list":1413,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1414,"first_published_at":1179,"release_id":48,"lang":60,"path":918,"alternates":1415,"default_full_slug":48,"translated_slugs":48},"Best Fitness Podcasts for Motivation","2022-08-19T15:46:43.355Z","2023-01-09T21:58:56.110Z","2023-01-09T21:58:56.138Z",177960293,"11f93fa7-35b6-46d3-a69a-63afab55fdc3",{"_uid":1184,"faqs":1185,"title":1177,"topic":1194,"author":1209,"content":1210,"category":1393,"schedule":1401,"component":899,"meta_info":1402,"cover_image":1406,"description":1405,"contributors":1409},"a4371760-4280-451d-96ab-5b1391d88690",[1186,1190],{"_uid":1187,"answer":1188,"question":1189,"component":670},"040ec3fb-1a1f-4784-b8f7-2047f2556568","One of the most popular topics of podcasts that are listened to are those surrounding fitness, health, and wellness. Listening to health and fitness podcasts while you work out is a great way to stay motivated. With so many out there nowadays, it's hard to choose the best podcasts for fitness motivation.","Can you workout to a podcast?",{"_uid":1191,"answer":1192,"question":1193,"component":670},"6236610c-8fd4-44ed-b7b6-e3c7ec35c07b","FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a long flight, are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!\n\nJillian Michaels Keeping It Real\nThe polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.\n\nHuberman Lab\nIf you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. \n\nOn Being with Krista Tippett\nAs the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"\n\nBen Greenfield Life\nA former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.\n\nThe Human Upgrade with Dave Asprey\nThe inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” \n\nMind Pump Podcast\nAs they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. The guys from Mind Pump take a deeper dive into wellness and “pull back the curtain on the mythology, snake oil, and pseudo-science that pervades the fitness industry.” With their combined 40 years of fitness experience, the guys debunk and provide the truth of fitness today.","What are top fitness podcasts?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1195,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1207,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1208,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1196,"component":39,"meta_info":1204,"block_image":1205,"cover_image":1206,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1197,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1202,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1198,"component":118,"meta_info":1199,"meta_title":7,"block_image":1200,"cover_image":1201,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":735,"content":1211},[1212,1217,1221,1234,1239,1242,1257,1262,1275,1285,1289,1299,1303,1313,1317,1327,1331,1341,1345,1355,1359,1364,1374,1378,1382],{"type":752,"attrs":1213,"content":1214},{"level":867},[1215],{"text":1216,"type":742},"Best Fitness Podcasts",{"type":738,"content":1218},[1219],{"text":1220,"type":742},"Technology has come a long way since the first ever models of the radio. From the introduction of televisions to computers, and the technological boom of the internet, the primary method in which people are informed over pressing information and the news has certainly changed over the years. ",{"type":738,"content":1222},[1223,1225,1232],{"text":1224,"type":742},"One of the bright spots to come about the last few decades just so happens to be the podcast. While radio stations dominated the airwaves and how we consumed content, the podcast is the now popular new kid on the block. From DIY, ",{"text":1226,"type":742,"marks":1227},"cleaning",[1228],{"type":772,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"custom":1231,"target":776,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment",{},{"text":1233,"type":742},", cars, sports, and politics, the harder question to ask is what topic doesn’t have its own form of a podcast? ",{"type":752,"attrs":1235,"content":1236},{"level":867},[1237],{"text":1238,"type":742},"Can You Workout to a Podcast?",{"type":738,"content":1240},[1241],{"text":1188,"type":742},{"type":1243,"attrs":1244},"blok",{"id":1245,"body":1246},"0ede0720-6a7c-465d-b3b9-4d822a6668e5",[1247],{"url":1248,"_uid":1250,"image":1251,"component":1255,"copyright_details":1256},{"id":7,"url":7,"linktype":1249,"fieldtype":14,"cached_url":7},"story","i-2a375be3-39db-4f4d-9090-531cf09229dc",{"id":1252,"alt":1253,"name":7,"focus":7,"title":1253,"filename":1254,"copyright":7,"fieldtype":50,"is_external_url":9},5655236,"FightCamp - Best Fitness Podcasts for Motivation","https://a.storyblok.com/f/115220/1100x1100/a30d8fba18/podcast_listening_while_working_out.png","content_image",[],{"type":752,"attrs":1258,"content":1259},{"level":867},[1260],{"text":1261,"type":742},"FightCamp’s Top Fitness Podcasts",{"type":738,"content":1263},[1264,1266,1273],{"text":1265,"type":742},"FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a ",{"text":1267,"type":742,"marks":1268},"long flight",[1269],{"type":772,"attrs":1270},{"href":1271,"uuid":48,"anchor":48,"custom":1272,"target":776,"linktype":13},"https://blog.joinfightcamp.com/training/long-flights-or-car-rides-stretches-to-do-before-after/",{},{"text":1274,"type":742},", are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!",{"type":752,"attrs":1276,"content":1277},{"level":754},[1278],{"text":1279,"type":742,"marks":1280},"Jillian Michaels Keeping It Real",[1281],{"type":772,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"custom":1284,"target":776,"linktype":13},"https://www.jillianmichaels.com/podcast",{},{"type":738,"content":1286},[1287],{"text":1288,"type":742},"The polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.",{"type":752,"attrs":1290,"content":1291},{"level":754},[1292],{"text":1293,"type":742,"marks":1294},"Huberman Lab",[1295],{"type":772,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"custom":1298,"target":776,"linktype":13},"https://hubermanlab.com/category/podcast-episodes/",{},{"type":738,"content":1300},[1301],{"text":1302,"type":742},"If you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. ",{"type":752,"attrs":1304,"content":1305},{"level":754},[1306],{"text":1307,"type":742,"marks":1308},"On Being with Krista Tippett",[1309],{"type":772,"attrs":1310},{"href":1311,"uuid":48,"anchor":48,"custom":1312,"target":776,"linktype":13},"https://onbeing.org/series/podcast/",{},{"type":738,"content":1314},[1315],{"text":1316,"type":742},"As the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"",{"type":752,"attrs":1318,"content":1319},{"level":754},[1320],{"text":1321,"type":742,"marks":1322},"Ben Greenfield Life",[1323],{"type":772,"attrs":1324},{"href":1325,"uuid":48,"anchor":48,"custom":1326,"target":776,"linktype":13},"https://bengreenfieldlife.com/podcast/",{},{"type":738,"content":1328},[1329],{"text":1330,"type":742},"A former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.",{"type":752,"attrs":1332,"content":1333},{"level":754},[1334],{"text":1335,"type":742,"marks":1336},"The Human Upgrade with Dave Asprey",[1337],{"type":772,"attrs":1338},{"href":1339,"uuid":48,"anchor":48,"custom":1340,"target":776,"linktype":13},"https://daveasprey.com/category/podcasts/",{},{"type":738,"content":1342},[1343],{"text":1344,"type":742},"The inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” ",{"type":752,"attrs":1346,"content":1347},{"level":754},[1348],{"text":1349,"type":742,"marks":1350},"Mind Pump Podcast",[1351],{"type":772,"attrs":1352},{"href":1353,"uuid":48,"anchor":48,"custom":1354,"target":776,"linktype":13},"https://mindpumppodcast.com/",{},{"type":738,"content":1356},[1357],{"text":1358,"type":742},"As they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. The guys from Mind Pump take a deeper dive into wellness and “pull back the curtain on the mythology, snake oil, and pseudo-science that pervades the fitness industry.” With their combined 40 years of fitness experience, the guys debunk and provide the truth of fitness today.",{"type":752,"attrs":1360,"content":1361},{"level":867},[1362],{"text":1363,"type":742},"Staying Fit & Motivated",{"type":1243,"attrs":1365},{"id":1245,"body":1366},[1367],{"url":1368,"_uid":1369,"image":1370,"component":1255,"copyright_details":1373},{"id":7,"url":7,"linktype":1249,"fieldtype":14,"cached_url":7},"i-62933a43-2f10-4e7b-b299-444aae03d12d",{"id":1371,"alt":1253,"name":7,"focus":7,"title":1253,"filename":1372,"copyright":7,"fieldtype":50,"is_external_url":9},5655231,"https://a.storyblok.com/f/115220/1100x1100/6c98253550/stretching.png",[],{"type":738,"content":1375},[1376],{"text":1377,"type":742},"Regardless of which wellness or exercise podcast you decide to become addicted to, each one has its own little niche and offers nothing but the best knowledge to its listeners. Whether you need a little motivation to keep committed to your health goals, or simply want to seize the full potential of your life, these podcasts will keep ya wanting more.",{"type":752,"attrs":1379,"content":1380},{"level":867},[1381],{"text":1136,"type":742},{"type":738,"content":1383},[1384,1386,1391],{"text":1385,"type":742},"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":876,"type":742,"marks":1387},[1388],{"type":772,"attrs":1389},{"href":880,"uuid":48,"anchor":48,"custom":1390,"target":776,"linktype":13},{},{"text":1392,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1394,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1399,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1395,"component":118,"meta_info":1396,"meta_title":7,"block_image":1397,"cover_image":1398,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":1403,"title":1404,"plugin":43,"description":1405},"011252ba-c83d-4c1a-bdde-bb7e0b40cf9d","Best Fitness Podcasts for Motivation | FightCamp","Keeping fit, staying in the know, and motivated can help you reach your goals in no time. FightCamp is sharing our favorite fitness podcasts to keep you going!",{"id":1407,"alt":1253,"name":7,"focus":7,"title":1253,"filename":1408,"copyright":7,"fieldtype":50,"is_external_url":9},5655199,"https://a.storyblok.com/f/115220/2400x990/6277e02d14/best-fitness-podcasts-for-motivation.png",[],"best-fitness-podcasts-for-motivation","blogs/best-fitness-podcasts-for-motivation",-5160,[914],"7b7009c8-e675-4784-aa2f-c26a6f5cb88a",[],{"name":1417,"created_at":1418,"published_at":1419,"updated_at":1420,"id":1421,"uuid":1422,"content":1423,"slug":1685,"full_slug":1686,"sort_by_date":48,"position":1687,"tag_list":1688,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1690,"first_published_at":1691,"release_id":48,"lang":60,"path":918,"alternates":1692,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":1424,"faqs":1425,"title":1417,"topic":1442,"author":1209,"content":1457,"category":1667,"schedule":1401,"component":899,"meta_info":1675,"cover_image":1679,"description":1683,"contributors":1684},"e830f475-d311-47a7-a580-bf4708fb885a",[1426,1430,1434,1438],{"_uid":1427,"answer":1428,"question":1429,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":1431,"answer":1432,"question":1433,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":1435,"answer":1436,"question":1437,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":1439,"answer":1440,"question":1441,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1443,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1455,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1456,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1444,"component":39,"meta_info":1452,"block_image":1453,"cover_image":1454,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1445,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1450,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1446,"component":118,"meta_info":1447,"meta_title":7,"block_image":1448,"cover_image":1449,"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":735,"content":1458},[1459,1473,1483,1507,1512,1515,1520,1523,1528,1542,1546,1550,1554,1558,1562,1566,1571,1575,1583,1587,1591,1595,1599,1603,1607,1611,1619,1623,1627,1631,1635,1639,1644,1648,1653,1663],{"type":738,"content":1460},[1461,1463,1471],{"text":1462,"type":742},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":1464,"type":742,"marks":1465},"according to most experts",[1466,1470],{"type":772,"attrs":1467},{"href":1468,"uuid":48,"anchor":48,"custom":1469,"target":776,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":883},{"text":1472,"type":742},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":738,"content":1474},[1475,1477,1481],{"text":1476,"type":742},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":1478,"type":742,"marks":1479},"“let food be thy medicine,” ",[1480],{"type":837},{"text":1482,"type":742},"as well as believing that disease was not a punishment from the Gods. ",{"type":738,"content":1484},[1485,1487,1495,1497,1505],{"text":1486,"type":742},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":1488,"type":742,"marks":1489},"coined the term wellness",[1490,1494],{"type":772,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"custom":1493,"target":776,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":883},{"text":1496,"type":742},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":1498,"type":742,"marks":1499},"fitness and wellness",[1500,1504],{"type":772,"attrs":1501},{"href":1502,"uuid":48,"anchor":48,"custom":1503,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":883},{"text":1506,"type":742}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":752,"attrs":1508,"content":1509},{"level":867},[1510],{"text":1511,"type":742},"What is Fitness?",{"type":738,"content":1513},[1514],{"text":1428,"type":742},{"type":752,"attrs":1516,"content":1517},{"level":867},[1518],{"text":1519,"type":742},"What is Wellness?",{"type":738,"content":1521},[1522],{"text":1432,"type":742},{"type":752,"attrs":1524,"content":1525},{"level":867},[1526],{"text":1527,"type":742},"How to Set Goals for Fitness and Wellness",{"type":738,"content":1529},[1530,1532,1540],{"text":1531,"type":742},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":1533,"type":742,"marks":1534},"S.M.A.R.T. goals",[1535,1539],{"type":772,"attrs":1536},{"href":1537,"uuid":48,"anchor":48,"custom":1538,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":883},{"text":1541,"type":742},":",{"type":738,"content":1543},[1544],{"text":1545,"type":742},"S - Specific",{"type":738,"content":1547},[1548],{"text":1549,"type":742},"M - Measurable",{"type":738,"content":1551},[1552],{"text":1553,"type":742},"A - Achievable",{"type":738,"content":1555},[1556],{"text":1557,"type":742},"R - Relevant",{"type":738,"content":1559},[1560],{"text":1561,"type":742},"T - Timeframe ",{"type":738,"content":1563},[1564],{"text":1565,"type":742},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":752,"attrs":1567,"content":1568},{"level":754},[1569],{"text":1570,"type":742},"Fitness",{"type":738,"content":1572},[1573],{"text":1574,"type":742},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":780,"content":1576},[1577],{"type":783,"content":1578},[1579],{"type":738,"content":1580},[1581],{"text":1582,"type":742},"Example Goal: Weight loss",{"type":738,"content":1584},[1585],{"text":1586,"type":742},"S - 30 lbs.",{"type":738,"content":1588},[1589],{"text":1590,"type":742},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":738,"content":1592},[1593],{"text":1594,"type":742},"A - Doable through proper exercise and nutrition management",{"type":738,"content":1596},[1597],{"text":1598,"type":742},"R - Plan for setbacks (ex. Traveling for work)",{"type":738,"content":1600},[1601],{"text":1602,"type":742},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":752,"attrs":1604,"content":1605},{"level":754},[1606],{"text":339,"type":742},{"type":738,"content":1608},[1609],{"text":1610,"type":742},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":780,"content":1612},[1613],{"type":783,"content":1614},[1615],{"type":738,"content":1616},[1617],{"text":1618,"type":742},"Example Goal: Taking supplements every day (habit creation)",{"type":738,"content":1620},[1621],{"text":1622,"type":742},"S - Take fish oil in the morning, and melatonin in the evening",{"type":738,"content":1624},[1625],{"text":1626,"type":742},"M - Create a calendar chart to track progress - mark off successful days",{"type":738,"content":1628},[1629],{"text":1630,"type":742},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":738,"content":1632},[1633],{"text":1634,"type":742},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":738,"content":1636},[1637],{"text":1638,"type":742},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":752,"attrs":1640,"content":1641},{"level":867},[1642],{"text":1643,"type":742},"Progress Over Perfection",{"type":738,"content":1645},[1646],{"text":1647,"type":742},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":752,"attrs":1649,"content":1650},{"level":867},[1651],{"text":1652,"type":742},"Train For Your Fitness & Wellness",{"type":738,"content":1654},[1655,1656,1662],{"text":1385,"type":742},{"text":876,"type":742,"marks":1657},[1658,1661],{"type":772,"attrs":1659},{"href":880,"uuid":48,"anchor":48,"custom":1660,"target":776,"linktype":13},{},{"type":883},{"text":885,"type":742},{"type":738,"content":1664},[1665],{"text":1666,"type":742},"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":1668,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1673,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1674,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1669,"component":118,"meta_info":1670,"meta_title":7,"block_image":1671,"cover_image":1672,"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":1676,"title":1677,"plugin":43,"description":1678},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":1680,"alt":1681,"name":7,"focus":7,"title":1681,"filename":1682,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[914,1689],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1694,"created_at":1695,"published_at":1696,"updated_at":1697,"id":1698,"uuid":1699,"content":1700,"slug":1907,"full_slug":1908,"sort_by_date":48,"position":1909,"tag_list":1910,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":1911,"first_published_at":1912,"release_id":48,"lang":60,"path":918,"alternates":1913,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":1701,"faqs":1702,"title":1694,"topic":1711,"author":1726,"content":1727,"category":1890,"schedule":1898,"component":899,"meta_info":1899,"cover_image":1903,"description":1902,"contributors":1906},"6218a961-b18f-4ab0-8901-a897312c5183",[1703,1707],{"_uid":1704,"answer":1705,"question":1706,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":1708,"answer":1709,"question":1710,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1712,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1713,"component":39,"meta_info":1721,"block_image":1722,"cover_image":1723,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1714,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1715,"component":118,"meta_info":1716,"meta_title":7,"block_image":1717,"cover_image":1718,"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":735,"content":1728},[1729,1741,1746,1758,1762,1767,1771,1776,1787,1791,1796,1808,1813,1823,1827,1832,1836,1841,1851,1855,1863,1867,1872,1876,1881],{"type":738,"content":1730},[1731,1733,1739],{"text":1732,"type":742},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":1734,"type":742,"marks":1735},"Thanksgiving recipes",[1736],{"type":772,"attrs":1737},{"href":1738,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":1740,"type":742}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":752,"attrs":1742,"content":1743},{"level":754},[1744],{"text":1745,"type":742},"Make Plants the Center of Your Plate",{"type":1243,"attrs":1747},{"id":1748,"body":1749},"ab478b06-2860-413f-8e11-7bcdb65169f4",[1750],{"url":1751,"_uid":1752,"image":1753,"component":1255,"copyright_details":1757},{"id":7,"url":7,"linktype":1249,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":1754,"alt":1755,"name":7,"focus":7,"title":1755,"filename":1756,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":738,"content":1759},[1760],{"text":1761,"type":742},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":752,"attrs":1763,"content":1764},{"level":754},[1765],{"text":1766,"type":742},"Swap Dairy for Dairy-free Alternatives",{"type":738,"content":1768},[1769],{"text":1770,"type":742},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":752,"attrs":1772,"content":1773},{"level":754},[1774],{"text":1775,"type":742},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":1243,"attrs":1777},{"id":1748,"body":1778},[1779],{"url":1780,"_uid":1781,"image":1782,"component":1255,"copyright_details":1786},{"id":7,"url":7,"linktype":1249,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":1783,"alt":1784,"name":7,"focus":7,"title":1784,"filename":1785,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":738,"content":1788},[1789],{"text":1790,"type":742},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":752,"attrs":1792,"content":1793},{"level":754},[1794],{"text":1795,"type":742},"Swap Butter for Olive Oil ",{"type":738,"content":1797},[1798,1800,1806],{"text":1799,"type":742},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":1801,"type":742,"marks":1802},"healthy fats",[1803],{"type":772,"attrs":1804},{"href":1805,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1807,"type":742},"”) which promote heart health and lower inflammation. ",{"type":752,"attrs":1809,"content":1810},{"level":754},[1811],{"text":1812,"type":742},"Skip the Bread",{"type":1243,"attrs":1814},{"id":1748,"body":1815},[1816],{"url":1817,"_uid":1818,"image":1819,"component":1255,"copyright_details":1822},{"id":7,"url":7,"linktype":1249,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":1820,"alt":1784,"name":7,"focus":7,"title":1784,"filename":1821,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":738,"content":1824},[1825],{"text":1826,"type":742},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":752,"attrs":1828,"content":1829},{"level":754},[1830],{"text":1831,"type":742},"Use the “Healthy Plate” Guide",{"type":738,"content":1833},[1834],{"text":1835,"type":742},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":752,"attrs":1837,"content":1838},{"level":754},[1839],{"text":1840,"type":742},"Try Sampling Desserts",{"type":1243,"attrs":1842},{"id":1748,"body":1843},[1844],{"url":1845,"_uid":1846,"image":1847,"component":1255,"copyright_details":1850},{"id":7,"url":7,"linktype":1249,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":1848,"alt":1784,"name":7,"focus":7,"title":1784,"filename":1849,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":738,"content":1852},[1853],{"text":1854,"type":742},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":752,"attrs":1856,"content":1857},{"level":754},[1858,1860],{"text":1859,"type":742},"Don’t Try to “Save Your Appetite”",{"text":1124,"type":742,"marks":1861},[1862],{"type":1127},{"type":738,"content":1864},[1865],{"text":1866,"type":742},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":752,"attrs":1868,"content":1869},{"level":867},[1870],{"text":1871,"type":742},"Putting Your Health First ",{"type":738,"content":1873},[1874],{"text":1875,"type":742},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":752,"attrs":1877,"content":1878},{"level":867},[1879],{"text":1880,"type":742},"Eat & Train Like a Fighter",{"type":738,"content":1882},[1883,1884,1888],{"text":1385,"type":742},{"text":876,"type":742,"marks":1885},[1886],{"type":772,"attrs":1887},{"href":880,"uuid":48,"anchor":48,"target":776,"linktype":13},{"text":1889,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1891,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1896,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1892,"component":118,"meta_info":1893,"meta_title":7,"block_image":1894,"cover_image":1895,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":1900,"title":1901,"plugin":43,"description":1902},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":1904,"alt":1784,"name":7,"focus":7,"title":1784,"filename":1905,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[914],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":1915,"created_at":1916,"published_at":1917,"updated_at":1918,"id":1919,"uuid":1920,"content":1921,"slug":2151,"full_slug":2152,"sort_by_date":48,"position":2153,"tag_list":2154,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":2155,"first_published_at":1917,"release_id":48,"lang":60,"path":918,"alternates":2156,"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":1922,"faqs":1923,"title":1915,"topic":1932,"author":716,"content":1947,"category":2132,"schedule":2140,"component":899,"meta_info":2141,"cover_image":2145,"description":2149,"contributors":2150},"a983449a-f8b7-47b4-82af-2f189684608f",[1924,1928],{"_uid":1925,"answer":1926,"question":1927,"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":1929,"answer":1930,"question":1931,"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":1933,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1945,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1934,"component":39,"meta_info":1942,"block_image":1943,"cover_image":1944,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1935,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1940,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1941,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1936,"component":118,"meta_info":1937,"meta_title":7,"block_image":1938,"cover_image":1939,"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":735,"content":1948},[1949,1953,1957,1967,1972,1977,1991,1995,2000,2015,2019,2024,2028,2032,2079,2084,2088,2102,2106,2110,2114,2119,2129],{"type":738,"content":1950},[1951],{"text":1952,"type":742},"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":738,"content":1954},[1955],{"text":1956,"type":742},"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":738,"content":1958},[1959,1961,1965],{"text":1960,"type":742},"But before answering the question, ",{"text":1962,"type":742,"marks":1963},"Which exercise is best for hormone balance?",[1964],{"type":837},{"text":1966,"type":742}," 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":752,"attrs":1968,"content":1969},{"level":867},[1970],{"text":1971,"type":742},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":752,"attrs":1973,"content":1974},{"level":754},[1975],{"text":1976,"type":742},"Cortisol",{"type":738,"content":1978},[1979,1981,1989],{"text":1980,"type":742},"According to the ",{"text":1982,"type":742,"marks":1983},"National Academy of Sports Medicine",[1984,1988],{"type":772,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"custom":1987,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":883},{"text":1990,"type":742},", 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":738,"content":1992},[1993],{"text":1994,"type":742},"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":752,"attrs":1996,"content":1997},{"level":754},[1998],{"text":1999,"type":742},"Insulin",{"type":738,"content":2001},[2002,2004,2013],{"text":2003,"type":742},"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":2005,"type":742,"marks":2006},"Byrdie",[2007,2011,2012],{"type":772,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"custom":2010,"target":776,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":837},{"type":883},{"text":2014,"type":742},": “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":738,"content":2016},[2017],{"text":2018,"type":742},"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":752,"attrs":2020,"content":2021},{"level":754},[2022],{"text":2023,"type":742},"Sex Hormones",{"type":738,"content":2025},[2026],{"text":2027,"type":742},"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":738,"content":2029},[2030],{"text":2031,"type":742},"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":738,"content":2033},[2034,2036,2045,2047,2055,2057,2061,2063,2067,2069,2077],{"text":2035,"type":742},"In an interview for ",{"text":2037,"type":742,"marks":2038},"Well + Good",[2039,2043,2044],{"type":772,"attrs":2040},{"href":2041,"uuid":48,"anchor":48,"custom":2042,"target":776,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":837},{"type":883},{"text":2046,"type":742},", ",{"text":2048,"type":742,"marks":2049},"Sara Gottfried, MD",[2050,2054],{"type":772,"attrs":2051},{"href":2052,"uuid":48,"anchor":48,"custom":2053,"target":776,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":883},{"text":2056,"type":742},", author of ",{"text":2058,"type":742,"marks":2059},"The Hormone Cure",[2060],{"type":837},{"text":2062,"type":742}," and ",{"text":2064,"type":742,"marks":2065},"The Hormone Reset Diet",[2066],{"type":837},{"text":2068,"type":742}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":2070,"type":742,"marks":2071},"reverse this trend",[2072,2076],{"type":772,"attrs":2073},{"href":2074,"uuid":48,"anchor":48,"custom":2075,"target":776,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":883},{"text":2078,"type":742},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":752,"attrs":2080,"content":2081},{"level":867},[2082],{"text":2083,"type":742},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":738,"content":2085},[2086],{"text":2087,"type":742},"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":738,"content":2089},[2090,2092,2100],{"text":2091,"type":742},"In an ",{"text":2093,"type":742,"marks":2094},"article for Johns Hopkins Medicine",[2095,2099],{"type":772,"attrs":2096},{"href":2097,"uuid":48,"anchor":48,"custom":2098,"target":776,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":883},{"text":2101,"type":742},", 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":738,"content":2103},[2104],{"text":2105,"type":742},"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":738,"content":2107},[2108],{"text":2109,"type":742},"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":738,"content":2111},[2112],{"text":2113,"type":742},"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":752,"attrs":2115,"content":2116},{"level":867},[2117],{"text":2118,"type":742},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":738,"content":2120},[2121,2122,2128],{"text":1385,"type":742},{"text":876,"type":742,"marks":2123},[2124,2127],{"type":772,"attrs":2125},{"href":880,"uuid":48,"anchor":48,"custom":2126,"target":48,"linktype":13},{},{"type":883},{"text":885,"type":742},{"type":738,"content":2130},[2131],{"text":889,"type":742},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2133,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2138,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2139,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2134,"component":118,"meta_info":2135,"meta_title":7,"block_image":2136,"cover_image":2137,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":2142,"title":2143,"plugin":43,"description":2144},"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":2146,"alt":2147,"name":7,"focus":7,"title":2147,"filename":2148,"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,[914],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":2158,"created_at":2159,"published_at":2160,"updated_at":2161,"id":2162,"uuid":2163,"content":2164,"slug":2414,"full_slug":2415,"sort_by_date":48,"position":2416,"tag_list":2417,"is_startpage":9,"parent_id":915,"meta_data":48,"group_id":2418,"first_published_at":2419,"release_id":48,"lang":60,"path":918,"alternates":2420,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":2165,"faqs":2166,"title":2158,"topic":2179,"author":2194,"content":2195,"category":2395,"schedule":2403,"component":899,"meta_info":2404,"cover_image":2408,"description":2412,"contributors":2413},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[2167,2171,2175],{"_uid":2168,"answer":2169,"question":2170,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":2172,"answer":2173,"question":2174,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":2176,"answer":2177,"question":2178,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2180,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2192,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2181,"component":39,"meta_info":2189,"block_image":2190,"cover_image":2191,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2182,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2187,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2183,"component":118,"meta_info":2184,"meta_title":7,"block_image":2185,"cover_image":2186,"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":735,"content":2196},[2197,2210,2223,2228,2241,2250,2263,2360,2365,2378,2383,2392],{"type":738,"content":2198},[2199,2201,2208],{"text":2200,"type":742},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":2202,"type":742,"marks":2203},"making promises they will likely not keep",[2204,2207],{"type":772,"attrs":2205},{"href":2206,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":883},{"text":2209,"type":742},". ",{"type":738,"content":2211},[2212,2214,2221],{"text":2213,"type":742},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":2215,"type":742,"marks":2216},"postpone eating healthy",[2217,2220],{"type":772,"attrs":2218},{"href":2219,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":883},{"text":2222,"type":742},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":752,"attrs":2224,"content":2225},{"level":867},[2226],{"text":2227,"type":742},"How Not to Be a Statistic ",{"type":738,"content":2229},[2230,2232,2239],{"text":2231,"type":742},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":2233,"type":742,"marks":2234},"British Medical Journal",[2235,2238],{"type":772,"attrs":2236},{"href":2237,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":883},{"text":2240,"type":742}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":752,"attrs":2242,"content":2243},{"level":867},[2244,2246],{"text":2245,"type":742},"10 Ways to Plan",{"text":2247,"type":742,"marks":2248},"  ",[2249],{"type":1127},{"type":738,"content":2251},[2252,2254,2261],{"text":2253,"type":742},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":2255,"type":742,"marks":2256},"holiday eating program",[2257,2260],{"type":772,"attrs":2258},{"href":2259,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":883},{"text":2262,"type":742},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":780,"content":2264},[2265,2271,2285,2291,2297,2303,2309,2324,2330,2345],{"type":783,"content":2266},[2267],{"type":738,"content":2268},[2269],{"text":2270,"type":742},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":783,"content":2272},[2273],{"type":738,"content":2274},[2275,2277,2284],{"text":2276,"type":742},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":2278,"type":742,"marks":2279},"your brain can register that you are satisfied",[2280,2283],{"type":772,"attrs":2281},{"href":2282,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":883},{"text":2209,"type":742},{"type":783,"content":2286},[2287],{"type":738,"content":2288},[2289],{"text":2290,"type":742},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":783,"content":2292},[2293],{"type":738,"content":2294},[2295],{"text":2296,"type":742},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":783,"content":2298},[2299],{"type":738,"content":2300},[2301],{"text":2302,"type":742},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":783,"content":2304},[2305],{"type":738,"content":2306},[2307],{"text":2308,"type":742},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":783,"content":2310},[2311],{"type":738,"content":2312},[2313,2315,2322],{"text":2314,"type":742},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":2316,"type":742,"marks":2317},"FightCamp Workout",[2318,2321],{"type":772,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":883},{"text":2323,"type":742},".",{"type":783,"content":2325},[2326],{"type":738,"content":2327},[2328],{"text":2329,"type":742},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":783,"content":2331},[2332],{"type":738,"content":2333},[2334,2336,2343],{"text":2335,"type":742},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":2337,"type":742,"marks":2338},"stress break",[2339,2342],{"type":772,"attrs":2340},{"href":2341,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":883},{"text":2344,"type":742}," on your calendar, and take it.",{"type":783,"content":2346},[2347],{"type":738,"content":2348},[2349,2351,2358],{"text":2350,"type":742},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":2352,"type":742,"marks":2353},"FightCamp Community",[2354,2357],{"type":772,"attrs":2355},{"href":2356,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":883},{"text":2359,"type":742}," to be different from the rest if you still need to. ",{"type":752,"attrs":2361,"content":2362},{"level":867},[2363],{"text":2364,"type":742},"The Only Way to Get Ahead is to Stay Ahead",{"type":738,"content":2366},[2367,2369,2376],{"text":2368,"type":742},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":2370,"type":742,"marks":2371},"fell off or struggled",[2372,2375],{"type":772,"attrs":2373},{"href":2374,"uuid":48,"anchor":48,"target":776,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":883},{"text":2377,"type":742}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":752,"attrs":2379,"content":2380},{"level":867},[2381],{"text":2382,"type":742},"Plan & Stay Consistent Like a Fighter",{"type":738,"content":2384},[2385,2386,2391],{"text":1385,"type":742},{"text":876,"type":742,"marks":2387},[2388,2390],{"type":772,"attrs":2389},{"href":880,"uuid":48,"anchor":48,"target":776,"linktype":13},{"type":883},{"text":885,"type":742},{"type":738,"content":2393},[2394],{"text":889,"type":742},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2396,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2401,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2402,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2397,"component":118,"meta_info":2398,"meta_title":7,"block_image":2399,"cover_image":2400,"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},[],[],"2022-11-24 00:00",{"_uid":2405,"title":2406,"plugin":43,"description":2407},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":2409,"alt":2410,"name":7,"focus":7,"title":2410,"filename":2411,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[914],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":899,"created_at":2422,"published_at":2423,"updated_at":2424,"id":2425,"uuid":2426,"content":2427,"slug":899,"full_slug":2448,"sort_by_date":48,"position":446,"tag_list":2449,"is_startpage":9,"parent_id":2450,"meta_data":48,"group_id":2451,"first_published_at":2452,"release_id":48,"lang":60,"path":7,"alternates":2453,"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":2428,"component":2429,"meta_info":2430,"custom_content_list":2432},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2431,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2433,2438,2443],{"_uid":2434,"label":2435,"value":2436,"dev_id":2437,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2439,"label":2440,"value":2441,"dev_id":2442,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2444,"label":2445,"value":2446,"dev_id":2447,"component":742},"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",[],1786402869375]