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My workout and training protocol is a little different from most athletes. I take my training extremely seriously, as well as my recovery.","How Many Days a Week Do You Work Out?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bc736e54-9c51-4f98-a6dd-e1cf1ef44675","Each day that I work out, I usually break up my boxing training into two (2) or three (3) separate training sessions. Depending on the day, typically these workouts include a full-body (upper or lower body) strength and/or motion training session, a full cardio workout (usually boxing, jump rope, or roadwork), and a core training session or mobility and balance practice.","How Many Times a Day Do You Work Out?",{"_uid":676,"answer":677,"question":678,"component":670},"e8e67e71-c9f5-4426-8beb-4a41ed2f92e0","It depends on the fighter. Amateur fighters train differently than elite fighters, and elite fighters train differently than the greatest fighters of all time. I train how I feel is right for my schedule and my body. Plus, since I’m a coach, I aim to “practice what I preach” so I maintain a rigorous training schedule. But to better answer your question, most boxers do incorporate multiple workouts into their days with adequate rest in between.","How often do boxers workout?",{"_uid":680,"answer":681,"question":682,"component":670},"ae470bac-5003-4e6a-b686-0d98d2b6fe0b","A rest day is not a total break from all activity. You can still move and take part in activity on a rest day. Rest days are necessary preventative measures and “maintenance” that we should all do regularly to take care of our body, instead of waiting until we are injured or sick. Sleep is also an important part of rest days and training in general.","What Is a Rest Day?",{"_uid":684,"answer":685,"question":686,"component":670},"3f6d1fd7-c08c-4cac-a418-421ccd83478f","Usually, I train hard six days a week, so the seventh day is my “rest day”. I take Sundays off. I have definitely struggled to balance training and recovery. It’s hard when the activities that I find enjoyable are categorized as rigorous training, and it can be a challenge to find other activities to take their place. I take the entire day off, away from competitive activity, away from tough, enduring training, and instead focus on leveling up and improving my skill. Only just recently, I have started to enjoy my rest days.","How Often Do You Take a Rest Day?",{"_uid":688,"answer":689,"question":690,"component":670},"39a9444e-d9cd-4c2f-82ad-253fcbd8b2bf","Although taking an entire day off of intense training can be difficult and hard to adapt to, rest days are now becoming enjoyable for me. Some of my favorite rest day activities include walks on the beach, jogs in the park, bike rides, swims, and hikes. I can now find a decent balance between resting and training.","What Do You Do On Your Rest Days?",{"_uid":692,"answer":693,"question":694,"component":670},"fd652439-01f5-4a54-8fe5-bdde27827e28","When you are rigorously training, you are essentially tearing your muscles apart. Technically, you are doing damage to yourself--but this damage is “good”. With adequate nutrition, care, and recovery, our bodies have the ability to bounce back. This is what makes your body stronger: building upon that foundation. That being said, the body then needs proper time to heal.","What Happens When You Train?",{"_uid":696,"answer":697,"question":698,"component":670},"78a46c4e-5d4a-42bb-adc9-f0422942fc5e","Overtraining is engaging in high-stress and rigorous activity for a prolonged period of time. Repetitive, high-intensity training can permanently damage your body and your muscles. Overtraining and injury occur when you don’t allow the body the necessary time to rebuild and recover after intense training and activity.","What Is Overtraining?",{"_uid":700,"answer":701,"question":702,"component":670},"536aebb7-d452-4506-b4e1-956a12931a75","Yes. When you are training, you are tearing apart your muscles and your body, so you need to let them repair and rebuild with rest and recovery. Muscle growth is a two-part process, and proper nutrition is also essential.","Are Rest Days Important For Muscle Growth?",{"_uid":704,"answer":705,"question":706,"component":670},"ccdd93e6-7a61-4a10-aa60-4099d94e616e","First and foremost, you have to learn to listen to your body. The number of rest days that you take can change depending on your training. When you’re training hard, sometimes you may need to take more than one day per week of rest. Being sore is a good thing, but experiencing prolonged soreness is a sign that your body needs to rest and recover. If you have pain, especially in your joints, that is also a sign that you should take a break. Engaging in the same training and having the same pain or soreness over an extended period of time is not a good thing. Ultimately, having awareness of your body and paying attention to how you feel is the best way to know if you need to take a rest day.","How Do You Know If You Need To Take a Rest Day?",{"_uid":708,"answer":709,"question":710,"component":670},"57ed9e8c-1224-4fcc-99f8-d0a8fee4adb4","Signs that you should take a rest day are: Prolonged soreness, Pain (especially in the joints), Bleeding, Inflammation (muscles, bones, joints, etc.), Bruises","What are signs that you should take a rest day?",{"_uid":712,"answer":713,"question":714,"component":670},"d3ec3cc7-ba26-4362-85e3-fd2fd24b09d5","When you don’t take a rest day, your body can be susceptible to overtraining. You can plateau on your goals, and overtraining will actually inhibit you from achieving your goals. Additionally, you can experience immune issues as you are physically wearing down your body and preventing it from being able to fight off disease and infection. Not resting can cause you to have issues sleeping as well.","What Happens When You Don’t Take a Rest Day?",{"_uid":716,"answer":717,"question":718,"component":670},"aab22d39-5a43-4838-b00c-4c41c6032292","The repercussions of not taking a rest day are: Overtraining, Plateau on goals, Decreased immunity, Sleep issues, Injury","What are the repercussions of not taking a rest day?",{"_uid":720,"answer":721,"question":722,"component":670},"567707e3-4b31-4878-8cb7-58cbdd17b425","First of all, I would wake up after 9 to 12 hours of blissful sleep--of course, with the adequate amount of REM sleep (deep sleep) with little to no moving around. My body would be at that perfect temperature, somewhere between 64 and 66 degrees. Once I got up, I would start getting hydrated with some room temperature water with lemon or lime and maybe some tea, before going out on a short 10-minute walk for Vitamin D. When I got back, I would have some coffee and breakfast before settling in for some reading. Ideally, I would spend my rest day outside. If I worked out the day before, I would do some stretching and active recovery: Using a percussion massager or foam roller\\n5-10 minutes of breathwork and breathing exercises. Next, I would grab a second meal before heading to the beach or park, likely with my wife, and enjoy a walk, stroll, or jog for about an hour. Even though I would have gotten a lot of rest the night before, I would settle down for a nap for about 90 minutes. After waking up, I’d head into my oxygen chamber for an hour. Then, I would have an organic meal, watch some football, hang out, cut off all caloric intake about 3 hours before bed, read a bit, and then lay down for bed around 8 o’clock.","What Is Your Ideal Rest Day?",{"_uid":724,"answer":725,"question":726,"component":670},"26089a5f-645f-4179-b475-89dbfbc2d458","The essential parts of a rest day are: Sleep, Stretching, Breathwork, Recovery using a foam roller, Hydration (close to about 1 gallon of water), Proper nutrition","What are the essential parts of a rest day?",{"_uid":728,"answer":729,"question":730,"component":670},"e1c02e92-f752-4aaa-ba55-698d3e349fab","Here are my top 5 recommendations for a rest day: Sleep - good, adequate sleep that is restful and rejuvenating. Healthy, balanced nutrition and hydration - since your muscles and joints are recovering and healing, you want to focus on giving them proper nutrition and fuel. Joyful, playful activity - going for a walk, a bike ride, playing with family, having fun engaging in activities with a fun spirit--leisure activity without competition. Doing something mental - meditation, reading, writing, stimulating the brain; an active activity while still having a passive day. Stretching - between 20-40 minutes of concentrated stretching","What are your top 5 rest day recommendations?",{"_uid":732,"answer":733,"question":734,"component":670},"5aa65dfe-5f9c-47d7-afdb-fa975ecb65d1","The worst things to do on a rest day are:. Overtraining - strenuous activities beyond usual training. Overconsumption of alcohol - can prevent healing, can inhibit healing, mess up sleep cycle. Excessive “cheat” meals. Essentially, the worst thing to do on a rest day is anything stressful that would take away from your body’s ability to recover.","What Are The Worst Things To Do On a Rest Day?",{"_uid":736,"answer":737,"question":738,"component":670},"32f14faa-c60c-48f5-8ff3-51a346848e1c","No, I don’t see a need to change my diet on rest days. I typically consume healthy, clean foods on a regular basis. This is individual and dependent on the macronutrients and diets of each person, though. I recommend that everyone stick to a balanced diet throughout the week and not just on one day, or the opposite.","Does Your Diet Change On a Rest Day? If So, How?",{"_uid":740,"answer":741,"question":742,"component":670},"8cf8a0a1-b04a-49a3-a034-cefcbebdeacc","I do like sweets such as caramel, chocolate, sugar, cinnamon sugar, raspberry filling. I’d have to say my “treat food” would have to be sweets, something like a pastry, cake, pie, or donut. For a “treat meal,” I’d go with a good old fashioned double cheeseburger.","What Are Your Favorite Treats?",{"_uid":744,"answer":745,"question":746,"component":670},"dcdd4e08-d5ec-4cc3-bc77-7aa2e5682195","If you are serious about boxing and if you want to become the best you can be, you will far exceed all of the fighters in the world who are training 7 days a week by only engaging in 5 or 6 days of active, intense training and resting on the 7th day. Look at some of the most influential boxers and their regimens, such as Manny Pacquio. When he changed his schedule to start incorporating resting, he saw major improvements in his skills. To make more progress in the long-haul, rest days are key. It isn’t easy to rationalize recovery, but it’s worth it in the long run.","If You Had To Convince a Boxer Why Rest Days Are Important, What Would You Say?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":748,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":760,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":761,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":749,"component":39,"meta_info":757,"block_image":758,"cover_image":759,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":750,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":755,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":751,"component":118,"meta_info":752,"meta_title":7,"block_image":753,"cover_image":754,"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":763,"created_at":764,"published_at":765,"updated_at":766,"id":767,"uuid":768,"content":769,"slug":779,"full_slug":780,"sort_by_date":48,"position":227,"tag_list":781,"is_startpage":9,"parent_id":782,"meta_data":48,"group_id":783,"first_published_at":784,"release_id":48,"lang":60,"path":48,"alternates":785,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Sarah Pitman","2021-09-10T15:36:41.237Z","2022-02-08T23:29:39.442Z","2022-02-08T23:29:39.463Z",71000011,"93e4b7bd-5831-46c1-b1e3-c59763e4f2cc",{"bio":770,"_uid":771,"name":763,"photo":772,"component":776,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":777,"social_link_instagram":778,"social_link_pinterest":7},"Sarah Pitman is the Blog Coordinator at FightCamp. She manages digital marketing accounts for fitness companies, & is a runner, yogi, & traveler. She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":773,"alt":763,"name":774,"focus":48,"title":763,"filename":775,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","author","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],65634443,"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],{"type":787,"content":788},"doc",[789,826,832,835,839,867,872,875,879,882,886,890,894,898,902,906,909,913,916,920,923,927,930,935,969,973,976,981,1013,1017,1021,1025,1033,1037,1041,1045,1051,1097,1102,1106,1148,1152,1156,1176,1180,1184,1187,1191,1194,1198,1202,1206,1211],{"type":790,"content":791},"paragraph",[792,801,807,809,814,820,824],{"text":793,"type":794,"marks":795},"Coach PJ","text",[796],{"type":797,"attrs":798},"link",{"href":799,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://www.instagram.com/trainwithpj/","_blank",{"text":802,"type":794,"marks":803},"  ",[804],{"type":805,"attrs":806},"styled",{"class":7},{"text":808,"type":794},"is a ",{"text":810,"type":794,"marks":811}," ",[812],{"type":805,"attrs":813},{"class":7},{"text":815,"type":794,"marks":816},"FightCamp",[817],{"type":797,"attrs":818},{"href":819,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":802,"type":794,"marks":821},[822],{"type":805,"attrs":823},{"class":7},{"text":825,"type":794},"Trainer who, in addition to filming multiple FightCamp workouts each week, independently trains and coaches other boxers and fitness clients. He took a moment to chat with us about his boxing training, what a rest day looks like, and how he spends his rest days.",{"type":827,"attrs":828,"content":830},"heading",{"level":829},2,[831],{"text":669,"type":794},{"type":790,"content":833},[834],{"text":668,"type":794},{"type":827,"attrs":836,"content":837},{"level":829},[838],{"text":674,"type":794},{"type":790,"content":840},[841,843,847,853,855,859,865],{"text":842,"type":794},"Each day that I work out, I usually break up my boxing training into two (2) or three (3) separate training sessions. Depending on the day, typically these workouts include a full-body (upper or lower body) strength and/or motion training session, a full cardio workout (usually boxing, ",{"text":810,"type":794,"marks":844},[845],{"type":805,"attrs":846},{"class":7},{"text":848,"type":794,"marks":849},"jump rope",[850],{"type":797,"attrs":851},{"href":852,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":854,"type":794},", or ",{"text":810,"type":794,"marks":856},[857],{"type":805,"attrs":858},{"class":7},{"text":860,"type":794,"marks":861},"roadwork",[862],{"type":797,"attrs":863},{"href":864,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"text":866,"type":794},"), and a core training session or mobility and balance practice.",{"type":827,"attrs":868,"content":869},{"level":829},[870],{"text":871,"type":794},"Is This a Typical Training Regimen For Most Boxers?",{"type":790,"content":873},[874],{"text":677,"type":794},{"type":827,"attrs":876,"content":877},{"level":829},[878],{"text":682,"type":794},{"type":790,"content":880},[881],{"text":681,"type":794},{"type":827,"attrs":883,"content":884},{"level":829},[885],{"text":686,"type":794},{"type":790,"content":887},[888],{"text":889,"type":794},"Usually, I train hard six days a week, so the seventh day is my “rest day”. I take Sundays off.",{"type":790,"content":891},[892],{"text":893,"type":794},"I have definitely struggled to balance training and recovery. It’s hard when the activities that I find enjoyable are categorized as rigorous training, and it can be a challenge to find other activities to take their place. I take the entire day off, away from competitive activity, away from tough, enduring training, and instead focus on leveling up and improving my skill. Only just recently, I have started to enjoy my rest days.",{"type":827,"attrs":895,"content":896},{"level":829},[897],{"text":690,"type":794},{"type":790,"content":899},[900],{"text":901,"type":794},"Although taking an entire day off of intense training can be difficult and hard to adapt to, rest days are now becoming enjoyable for me. Some of my favorite active rest day activities include walks on the beach, jogs in the park, bike rides, swims, and hikes. I can now find a decent balance between resting and training.",{"type":827,"attrs":903,"content":904},{"level":829},[905],{"text":694,"type":794},{"type":790,"content":907},[908],{"text":693,"type":794},{"type":827,"attrs":910,"content":911},{"level":829},[912],{"text":698,"type":794},{"type":790,"content":914},[915],{"text":697,"type":794},{"type":827,"attrs":917,"content":918},{"level":829},[919],{"text":702,"type":794},{"type":790,"content":921},[922],{"text":701,"type":794},{"type":827,"attrs":924,"content":925},{"level":829},[926],{"text":706,"type":794},{"type":790,"content":928},[929],{"text":705,"type":794},{"type":827,"attrs":931,"content":932},{"level":829},[933],{"text":934,"type":794},"Signs That You Should Take a Rest Day:",{"type":936,"content":937},"bullet_list",[938,945,951,957,963],{"type":939,"content":940},"list_item",[941],{"type":790,"content":942},[943],{"text":944,"type":794},"Prolonged soreness",{"type":939,"content":946},[947],{"type":790,"content":948},[949],{"text":950,"type":794},"Pain (especially in the joints)",{"type":939,"content":952},[953],{"type":790,"content":954},[955],{"text":956,"type":794},"Bleeding",{"type":939,"content":958},[959],{"type":790,"content":960},[961],{"text":962,"type":794},"Inflammation (muscles, bones, joints, etc.)",{"type":939,"content":964},[965],{"type":790,"content":966},[967],{"text":968,"type":794},"Bruises",{"type":827,"attrs":970,"content":971},{"level":829},[972],{"text":714,"type":794},{"type":790,"content":974},[975],{"text":713,"type":794},{"type":827,"attrs":977,"content":978},{"level":829},[979],{"text":980,"type":794},"Repercussions From Lack of Proper Rest & Recovery:",{"type":936,"content":982},[983,989,995,1001,1007],{"type":939,"content":984},[985],{"type":790,"content":986},[987],{"text":988,"type":794},"Overtraining",{"type":939,"content":990},[991],{"type":790,"content":992},[993],{"text":994,"type":794},"Plateau on goals",{"type":939,"content":996},[997],{"type":790,"content":998},[999],{"text":1000,"type":794},"Decreased immunity",{"type":939,"content":1002},[1003],{"type":790,"content":1004},[1005],{"text":1006,"type":794},"Sleep issues",{"type":939,"content":1008},[1009],{"type":790,"content":1010},[1011],{"text":1012,"type":794},"Injury",{"type":827,"attrs":1014,"content":1015},{"level":829},[1016],{"text":722,"type":794},{"type":790,"content":1018},[1019],{"text":1020,"type":794},"First of all, I would wake up after 9 to 12 hours of blissful sleep--of course, with the adequate amount of REM sleep (deep sleep) with little to no moving around. My body would be at that perfect temperature, somewhere between 64 and 66 degrees. Once I got up, I would start getting hydrated with some room temperature water with lemon or lime and maybe some tea, before going out on a short 10-minute walk for Vitamin D. When I got back, I would have some coffee and breakfast before settling in for some reading. Ideally, I would spend my rest day outside.",{"type":790,"content":1022},[1023],{"text":1024,"type":794},"If I worked out the day before, I would do some stretching and active recovery:",{"type":790,"content":1026},[1027,1029,1031],{"text":1028,"type":794},"Using a percussion massager or foam roller",{"type":1030},"hard_break",{"text":1032,"type":794},"5-10 minutes of breathwork and breathing exercises",{"type":790,"content":1034},[1035],{"text":1036,"type":794},"Next, I would grab a second meal before heading to the beach or park, likely with my wife, and enjoy a walk, stroll, or jog for about an hour.",{"type":790,"content":1038},[1039],{"text":1040,"type":794},"Even though I would have gotten a lot of rest the night before, I would settle down for a nap for about 90 minutes. After waking up, I’d head into my oxygen chamber for an hour.",{"type":790,"content":1042},[1043],{"text":1044,"type":794},"Then, I would have an organic meal, watch some football, hang out, cut off all caloric intake about 3 hours before bed, read a bit, and then lay down for bed around 8 o’clock.",{"type":827,"attrs":1046,"content":1048},{"level":1047},3,[1049],{"text":1050,"type":794},"All in all, the essential parts of an ideal rest day for me include:",{"type":936,"content":1052},[1053,1059,1069,1075,1081,1087],{"type":939,"content":1054},[1055],{"type":790,"content":1056},[1057],{"text":1058,"type":794},"Sleep",{"type":939,"content":1060},[1061],{"type":790,"content":1062},[1063],{"text":1064,"type":794,"marks":1065},"Stretching",[1066],{"type":797,"attrs":1067},{"href":1068,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://www.youtube.com/watch?v=dR0Nx5SycKQ",{"type":939,"content":1070},[1071],{"type":790,"content":1072},[1073],{"text":1074,"type":794},"Breathwork",{"type":939,"content":1076},[1077],{"type":790,"content":1078},[1079],{"text":1080,"type":794},"Recovery using a foam roller",{"type":939,"content":1082},[1083],{"type":790,"content":1084},[1085],{"text":1086,"type":794},"Hydration (close to about 1 gallon of water)",{"type":939,"content":1088},[1089],{"type":790,"content":1090},[1091],{"text":1092,"type":794,"marks":1093},"Proper nutrition",[1094],{"type":797,"attrs":1095},{"href":1096,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"type":827,"attrs":1098,"content":1099},{"level":829},[1100],{"text":1101,"type":794},"What Are Your TOP 5 Rest Day Recommendations?",{"type":790,"content":1103},[1104],{"text":1105,"type":794},"Here are my top 5 recommendations for a rest day:",{"type":936,"content":1107},[1108,1114,1120,1126,1132],{"type":939,"content":1109},[1110],{"type":790,"content":1111},[1112],{"text":1113,"type":794},"Sleep - good, adequate sleep that is restful and rejuvenating",{"type":939,"content":1115},[1116],{"type":790,"content":1117},[1118],{"text":1119,"type":794},"Healthy, balanced nutrition and hydration - since your muscles and joints are recovering and healing, you want to focus on giving them proper nutrition and fuel",{"type":939,"content":1121},[1122],{"type":790,"content":1123},[1124],{"text":1125,"type":794},"Joyful, playful activity - going for a walk, a bike ride, playing with family, having fun engaging in activities with a fun spirit--leisure activity without competition",{"type":939,"content":1127},[1128],{"type":790,"content":1129},[1130],{"text":1131,"type":794},"Doing something mental - meditation, reading, writing, stimulating the brain; an active activity while still having a passive day",{"type":939,"content":1133},[1134],{"type":790,"content":1135},[1136,1141,1142,1146],{"text":1064,"type":794,"marks":1137},[1138],{"type":797,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://www.youtube.com/watch?v=krmdNMBmwNk",{"text":810,"type":794},{"text":810,"type":794,"marks":1143},[1144],{"type":805,"attrs":1145},{"class":7},{"text":1147,"type":794},"- between 20-40 minutes of concentrated stretching",{"type":827,"attrs":1149,"content":1150},{"level":829},[1151],{"text":734,"type":794},{"type":790,"content":1153},[1154],{"text":1155,"type":794},"I would have to say that the worst things to do on a rest day are:",{"type":936,"content":1157},[1158,1164,1170],{"type":939,"content":1159},[1160],{"type":790,"content":1161},[1162],{"text":1163,"type":794},"Overtraining - strenuous activities beyond usual training",{"type":939,"content":1165},[1166],{"type":790,"content":1167},[1168],{"text":1169,"type":794},"Overconsumption of alcohol - can prevent healing, can inhibit healing, mess up sleep cycle",{"type":939,"content":1171},[1172],{"type":790,"content":1173},[1174],{"text":1175,"type":794},"Excessive “cheat” meals",{"type":790,"content":1177},[1178],{"text":1179,"type":794},"Essentially, the worst thing to do on a rest day is anything stressful that would take away from your body’s ability to recover.",{"type":827,"attrs":1181,"content":1182},{"level":829},[1183],{"text":738,"type":794},{"type":790,"content":1185},[1186],{"text":737,"type":794},{"type":827,"attrs":1188,"content":1189},{"level":829},[1190],{"text":742,"type":794},{"type":790,"content":1192},[1193],{"text":741,"type":794},{"type":827,"attrs":1195,"content":1196},{"level":829},[1197],{"text":746,"type":794},{"type":790,"content":1199},[1200],{"text":1201,"type":794},"If you are serious about boxing and if you want to become the best you can be, you will far exceed all of the fighters in the world who are training 7 days a week by only engaging in 5 or 6 days of active, intense training and resting on the 7th day. Look at some of the most influential boxers and their regimens, such as Manny Pacquiao. When he changed his schedule to start incorporating resting, he saw major improvements in his skills. To make more progress in the long-haul, rest days are key.",{"type":790,"content":1203},[1204],{"text":1205,"type":794},"It isn’t easy to rationalize recovery, but it’s worth it in the long run.",{"type":827,"attrs":1207,"content":1208},{"level":1047},[1209],{"text":1210,"type":794},"Related Articles",{"type":790,"content":1212},[1213,1219,1220,1226,1227],{"text":1214,"type":794,"marks":1215},"Why You Should Cool Down After a Boxing Workout",[1216],{"type":797,"attrs":1217},{"href":1218,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"type":1030},{"text":1221,"type":794,"marks":1222},"8-Minute Cool Down Static Stretching Routine For Boxing",[1223],{"type":797,"attrs":1224},{"href":1225,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"type":1030},{"text":1228,"type":794,"marks":1229},"5 Benefits of an Ice Bath [For Recovery]",[1230],{"type":797,"attrs":1231},{"href":1232,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-benefits-of-an-ice-bath-for-recovery",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1234,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1239,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1240,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1235,"component":118,"meta_info":1236,"meta_title":7,"block_image":1237,"cover_image":1238,"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},[],[],"2022-03-29 00:00","article",{"_uid":1244,"title":657,"plugin":43,"description":1245},"ea74f447-4484-4360-8be1-eeffe2bab392","FightCamp’s Coach PJ talks about what a rest day is, why they are important, especially for boxing training, & gives his top 5 recovery day recommendations.",{"id":1247,"alt":1248,"name":7,"focus":48,"title":1248,"filename":1249,"copyright":7,"fieldtype":50},3374517,"What You Need To Know About Rest Days","https://a.storyblok.com/f/115220/2400x990/785c5ed930/what-you-need-to-know-about-rest-days.jpg",[1251],{"name":1252,"created_at":1253,"published_at":1254,"updated_at":1255,"id":1256,"uuid":1257,"content":1258,"slug":1269,"full_slug":1270,"sort_by_date":48,"position":446,"tag_list":1271,"is_startpage":9,"parent_id":782,"meta_data":48,"group_id":1272,"first_published_at":1273,"release_id":48,"lang":60,"path":48,"alternates":1274,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":1259,"_uid":1260,"name":1252,"photo":1261,"component":776,"social_link_tiktok":1265,"social_link_twitter":1266,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":1267,"social_link_linkedin":7,"social_link_instagram":1268,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":1262,"alt":1252,"name":1263,"focus":48,"title":1252,"filename":1264,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],[],"what-you-need-to-know-about-rest-days-q-a-with-coach-pj","blogs/what-you-need-to-know-about-rest-days-q-a-with-coach-pj",-820,[],60887917,"e40630b8-ec3e-4f32-9d5b-0283ce2c94d4","2022-03-28T02:13:00.000Z","wellness/{{story.slug}}",[],["Reactive",1286],[1287,1532,1797,2304,2560,2843],{"name":1288,"created_at":1289,"published_at":1290,"updated_at":1291,"id":1292,"uuid":1293,"content":1294,"slug":1524,"full_slug":1525,"sort_by_date":48,"position":1526,"tag_list":1527,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":1529,"first_published_at":1530,"release_id":48,"lang":60,"path":1283,"alternates":1531,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":1295,"faqs":1296,"title":1305,"topic":1306,"author":1321,"content":1322,"category":1505,"schedule":1513,"component":1242,"meta_info":1514,"cover_image":1518,"description":1522,"contributors":1523},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1297,1301],{"_uid":1298,"answer":1299,"question":1300,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":1302,"answer":1303,"question":1304,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1307,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1319,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1320,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1308,"component":39,"meta_info":1316,"block_image":1317,"cover_image":1318,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1309,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1314,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1310,"component":118,"meta_info":1311,"meta_title":7,"block_image":1312,"cover_image":1313,"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":787,"content":1323},[1324,1328,1333,1358,1362,1367,1382,1386,1391,1395,1409,1414,1428,1433,1437,1442,1446,1451,1455,1460,1470,1483,1488,1501],{"type":790,"content":1325},[1326],{"text":1327,"type":794},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":827,"attrs":1329,"content":1330},{"level":829},[1331],{"text":1332,"type":794},"Cold Hard Facts",{"type":790,"content":1334},[1335,1337,1346,1348,1356],{"text":1336,"type":794},"The ",{"text":1338,"type":794,"marks":1339},"average American will usually gain around 10-15 lbs.",[1340,1344],{"type":797,"attrs":1341},{"href":1342,"uuid":48,"anchor":48,"custom":1343,"target":800,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1345},"underline",{"text":1347,"type":794}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":1349,"type":794,"marks":1350},"New Year resolution",[1351,1355],{"type":797,"attrs":1352},{"href":1353,"uuid":48,"anchor":48,"custom":1354,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1345},{"text":1357,"type":794}," is health-related. ",{"type":790,"content":1359},[1360],{"text":1361,"type":794},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":827,"attrs":1363,"content":1364},{"level":829},[1365],{"text":1366,"type":794},"Getting Back into Routine",{"type":1368,"attrs":1369},"blok",{"id":1370,"body":1371},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[1372],{"url":1373,"_uid":1375,"image":1376,"component":1380,"copyright_details":1381},{"id":7,"url":7,"linktype":1374,"fieldtype":14,"cached_url":7},"story","i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":1377,"alt":1378,"name":7,"focus":7,"title":1378,"filename":1379,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png","content_image",[],{"type":790,"content":1383},[1384],{"text":1385,"type":794},"Here is how you can get back on track and in shape after the holidays.",{"type":827,"attrs":1387,"content":1388},{"level":1047},[1389],{"text":1390,"type":794},"Start Slow",{"type":790,"content":1392},[1393],{"text":1394,"type":794},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":790,"content":1396},[1397,1399,1407],{"text":1398,"type":794},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":1400,"type":794,"marks":1401},"ease back into your training routine",[1402,1406],{"type":797,"attrs":1403},{"href":1404,"uuid":48,"anchor":48,"custom":1405,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1345},{"text":1408,"type":794},", and you’re more likely to stick with it past the month of February. ",{"type":827,"attrs":1410,"content":1411},{"level":1047},[1412],{"text":1413,"type":794},"Get Back on Track Consistently",{"type":790,"content":1415},[1416,1418,1426],{"text":1417,"type":794},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":1419,"type":794,"marks":1420},"eating the rainbow",[1421,1425],{"type":797,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"custom":1424,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1345},{"text":1427,"type":794},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":827,"attrs":1429,"content":1430},{"level":1047},[1431],{"text":1432,"type":794},"Don’t Be Too Hard on Yourself",{"type":790,"content":1434},[1435],{"text":1436,"type":794},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":827,"attrs":1438,"content":1439},{"level":1047},[1440],{"text":1441,"type":794},"Reflect on the Small Victories",{"type":790,"content":1443},[1444],{"text":1445,"type":794},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":827,"attrs":1447,"content":1448},{"level":1047},[1449],{"text":1450,"type":794},"Have Fun Getting Back Into Shape",{"type":790,"content":1452},[1453],{"text":1454,"type":794},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":827,"attrs":1456,"content":1457},{"level":829},[1458],{"text":1459,"type":794},"Progress Over Perfection",{"type":1368,"attrs":1461},{"id":1370,"body":1462},[1463],{"url":1464,"_uid":1465,"image":1466,"component":1380,"copyright_details":1469},{"id":7,"url":7,"linktype":1374,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":1467,"alt":1378,"name":7,"focus":7,"title":1378,"filename":1468,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":790,"content":1471},[1472,1474,1481],{"text":1473,"type":794},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":1475,"type":794,"marks":1476},"planning",[1477],{"type":797,"attrs":1478},{"href":1479,"uuid":48,"anchor":48,"custom":1480,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":1482,"type":794},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":827,"attrs":1484,"content":1485},{"level":829},[1486],{"text":1487,"type":794},"Train Like a Fighter This Year",{"type":790,"content":1489},[1490,1492,1499],{"text":1491,"type":794},"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":815,"type":794,"marks":1493},[1494,1498],{"type":797,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":800,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1345},{"text":1500,"type":794}," 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":790,"content":1502},[1503],{"text":1504,"type":794},"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":1506,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1511,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1507,"component":118,"meta_info":1508,"meta_title":7,"block_image":1509,"cover_image":1510,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":1515,"title":1516,"plugin":43,"description":1517},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":1519,"alt":1520,"name":7,"focus":7,"title":1520,"filename":1521,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[1528],"featured","57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1533,"created_at":1534,"published_at":1535,"updated_at":1536,"id":1537,"uuid":1538,"content":1539,"slug":1790,"full_slug":1791,"sort_by_date":48,"position":1792,"tag_list":1793,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":1794,"first_published_at":1795,"release_id":48,"lang":60,"path":1283,"alternates":1796,"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":1540,"faqs":1541,"title":1533,"topic":1554,"author":1569,"content":1570,"category":1771,"schedule":1779,"component":1242,"meta_info":1780,"cover_image":1784,"description":1788,"contributors":1789},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1542,1546,1550],{"_uid":1543,"answer":1544,"question":1545,"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":1547,"answer":1548,"question":1549,"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":1551,"answer":1552,"question":1553,"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":1555,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1567,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1568,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1556,"component":39,"meta_info":1564,"block_image":1565,"cover_image":1566,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1557,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1562,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1563,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1558,"component":118,"meta_info":1559,"meta_title":7,"block_image":1560,"cover_image":1561,"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":787,"content":1571},[1572,1585,1598,1603,1616,1626,1639,1736,1741,1754,1759,1768],{"type":790,"content":1573},[1574,1576,1583],{"text":1575,"type":794},"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":1577,"type":794,"marks":1578},"making promises they will likely not keep",[1579,1582],{"type":797,"attrs":1580},{"href":1581,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1345},{"text":1584,"type":794},". ",{"type":790,"content":1586},[1587,1589,1596],{"text":1588,"type":794},"\"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":1590,"type":794,"marks":1591},"postpone eating healthy",[1592,1595],{"type":797,"attrs":1593},{"href":1594,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1345},{"text":1597,"type":794},". 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":827,"attrs":1599,"content":1600},{"level":829},[1601],{"text":1602,"type":794},"How Not to Be a Statistic ",{"type":790,"content":1604},[1605,1607,1614],{"text":1606,"type":794},"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":1608,"type":794,"marks":1609},"British Medical Journal",[1610,1613],{"type":797,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1345},{"text":1615,"type":794}," 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":827,"attrs":1617,"content":1618},{"level":829},[1619,1621],{"text":1620,"type":794},"10 Ways to Plan",{"text":1622,"type":794,"marks":1623},"  ",[1624],{"type":1625},"bold",{"type":790,"content":1627},[1628,1630,1637],{"text":1629,"type":794},"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":1631,"type":794,"marks":1632},"holiday eating program",[1633,1636],{"type":797,"attrs":1634},{"href":1635,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1345},{"text":1638,"type":794},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":936,"content":1640},[1641,1647,1661,1667,1673,1679,1685,1700,1706,1721],{"type":939,"content":1642},[1643],{"type":790,"content":1644},[1645],{"text":1646,"type":794},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":939,"content":1648},[1649],{"type":790,"content":1650},[1651,1653,1660],{"text":1652,"type":794},"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":1654,"type":794,"marks":1655},"your brain can register that you are satisfied",[1656,1659],{"type":797,"attrs":1657},{"href":1658,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1345},{"text":1584,"type":794},{"type":939,"content":1662},[1663],{"type":790,"content":1664},[1665],{"text":1666,"type":794},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":939,"content":1668},[1669],{"type":790,"content":1670},[1671],{"text":1672,"type":794},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":939,"content":1674},[1675],{"type":790,"content":1676},[1677],{"text":1678,"type":794},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":939,"content":1680},[1681],{"type":790,"content":1682},[1683],{"text":1684,"type":794},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":939,"content":1686},[1687],{"type":790,"content":1688},[1689,1691,1698],{"text":1690,"type":794},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1692,"type":794,"marks":1693},"FightCamp Workout",[1694,1697],{"type":797,"attrs":1695},{"href":1696,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":1345},{"text":1699,"type":794},".",{"type":939,"content":1701},[1702],{"type":790,"content":1703},[1704],{"text":1705,"type":794},"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":939,"content":1707},[1708],{"type":790,"content":1709},[1710,1712,1719],{"text":1711,"type":794},"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":1713,"type":794,"marks":1714},"stress break",[1715,1718],{"type":797,"attrs":1716},{"href":1717,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1345},{"text":1720,"type":794}," on your calendar, and take it.",{"type":939,"content":1722},[1723],{"type":790,"content":1724},[1725,1727,1734],{"text":1726,"type":794},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1728,"type":794,"marks":1729},"FightCamp Community",[1730,1733],{"type":797,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1345},{"text":1735,"type":794}," to be different from the rest if you still need to. ",{"type":827,"attrs":1737,"content":1738},{"level":829},[1739],{"text":1740,"type":794},"The Only Way to Get Ahead is to Stay Ahead",{"type":790,"content":1742},[1743,1745,1752],{"text":1744,"type":794},"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":1746,"type":794,"marks":1747},"fell off or struggled",[1748,1751],{"type":797,"attrs":1749},{"href":1750,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1345},{"text":1753,"type":794}," 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":827,"attrs":1755,"content":1756},{"level":829},[1757],{"text":1758,"type":794},"Plan & Stay Consistent Like a Fighter",{"type":790,"content":1760},[1761,1762,1767],{"text":1491,"type":794},{"text":815,"type":794,"marks":1763},[1764,1766],{"type":797,"attrs":1765},{"href":1496,"uuid":48,"anchor":48,"target":800,"linktype":13},{"type":1345},{"text":1500,"type":794},{"type":790,"content":1769},[1770],{"text":1504,"type":794},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1772,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1777,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1778,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1773,"component":118,"meta_info":1774,"meta_title":7,"block_image":1775,"cover_image":1776,"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":1781,"title":1782,"plugin":43,"description":1783},"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":1785,"alt":1786,"name":7,"focus":7,"title":1786,"filename":1787,"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,[1528],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1798,"created_at":1799,"published_at":1800,"updated_at":1801,"id":1802,"uuid":1803,"content":1804,"slug":2297,"full_slug":2298,"sort_by_date":48,"position":2299,"tag_list":2300,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":2301,"first_published_at":2302,"release_id":48,"lang":60,"path":1283,"alternates":2303,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1805,"faqs":1806,"title":1798,"topic":1827,"author":1842,"content":1843,"category":2279,"schedule":2287,"component":1242,"meta_info":2288,"cover_image":2292,"description":2295,"contributors":2296},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1807,1811,1815,1819,1823],{"_uid":1808,"answer":1809,"question":1810,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1812,"answer":1813,"question":1814,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1816,"answer":1817,"question":1818,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1820,"answer":1821,"question":1822,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1824,"answer":1825,"question":1826,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1828,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1840,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1841,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1829,"component":39,"meta_info":1837,"block_image":1838,"cover_image":1839,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1830,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1831,"component":118,"meta_info":1832,"meta_title":7,"block_image":1833,"cover_image":1834,"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":787,"content":1844},[1845,1873,1885,1905,1910,1914,1919,1937,1942,1970,1975,2010,2015,2019,2023,2028,2032,2037,2041,2046,2057,2143,2148,2152,2163,2195,2200,2204,2209,2213,2218,2222,2227,2237,2265,2270],{"type":790,"content":1846},[1847,1849,1855,1857,1863,1865,1871],{"text":1848,"type":794},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1850,"type":794,"marks":1851},"cardiovascular disease",[1852],{"type":797,"attrs":1853},{"href":1854,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1856,"type":794},", ",{"text":1858,"type":794,"marks":1859},"diabetes",[1860],{"type":797,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1864,"type":794},", and some types of ",{"text":1866,"type":794,"marks":1867},"cancer",[1868],{"type":797,"attrs":1869},{"href":1870,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1872,"type":794},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1368,"attrs":1874},{"id":1875,"body":1876},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1877],{"url":1878,"_uid":1879,"image":1880,"component":1380,"copyright_details":1884},{"id":7,"url":7,"linktype":1374,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1881,"alt":1882,"name":7,"focus":48,"title":1882,"filename":1883,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":790,"content":1886},[1887,1889,1895,1897,1903],{"text":1888,"type":794},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1890,"type":794,"marks":1891},"improve athletic performance",[1892],{"type":797,"attrs":1893},{"href":1894,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1896,"type":794},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1898,"type":794,"marks":1899},"protein needs",[1900],{"type":797,"attrs":1901},{"href":1902,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1904,"type":794}," as a boxer.",{"type":827,"attrs":1906,"content":1907},{"level":829},[1908],{"text":1909,"type":794},"How a Plant-Based Diet Supports Exercise Performance",{"type":790,"content":1911},[1912],{"text":1913,"type":794},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":827,"attrs":1915,"content":1916},{"level":1047},[1917],{"text":1918,"type":794},"Cardiovascular Health",{"type":790,"content":1920},[1921,1927,1929,1935],{"text":1922,"type":794,"marks":1923},"Research",[1924],{"type":797,"attrs":1925},{"href":1926,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1928,"type":794}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1930,"type":794,"marks":1931},"study",[1932],{"type":797,"attrs":1933},{"href":1934,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1936,"type":794}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":827,"attrs":1938,"content":1939},{"level":1047},[1940],{"text":1941,"type":794},"Inflammation",{"type":790,"content":1943},[1944,1946,1952,1954,1960,1962,1968],{"text":1945,"type":794},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1947,"type":794,"marks":1948},"antioxidants and anti-inflammatory",[1949],{"type":797,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1953,"type":794}," properties, thus helping reduce systemic ",{"text":1955,"type":794,"marks":1956},"inflammation and oxidative stress",[1957],{"type":797,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1961,"type":794},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1963,"type":794,"marks":1964},"exercise-induced oxidative stress",[1965],{"type":797,"attrs":1966},{"href":1967,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1969,"type":794}," and inflammation. ",{"type":827,"attrs":1971,"content":1972},{"level":1047},[1973],{"text":1974,"type":794},"Energy and Body Composition",{"type":790,"content":1976},[1977,1979,1985,1986,1992,1994,2000,2002,2008],{"text":1978,"type":794},"Plant-based diets have also been shown to effectively ",{"text":1980,"type":794,"marks":1981},"reduce body weight",[1982],{"type":797,"attrs":1983},{"href":1984,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1856,"type":794},{"text":1987,"type":794,"marks":1988},"BMI",[1989],{"type":797,"attrs":1990},{"href":1991,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1993,"type":794},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1995,"type":794,"marks":1996},"complex carbohydrates",[1997],{"type":797,"attrs":1998},{"href":1999,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2001,"type":794},", which are essential for an athlete’s ",{"text":2003,"type":794,"marks":2004},"glycogen storage",[2005],{"type":797,"attrs":2006},{"href":2007,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2009,"type":794}," and performance. ",{"type":827,"attrs":2011,"content":2012},{"level":829},[2013],{"text":2014,"type":794},"How About Amino Acids?",{"type":790,"content":2016},[2017],{"text":2018,"type":794},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":790,"content":2020},[2021],{"text":2022,"type":794},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":827,"attrs":2024,"content":2025},{"level":829},[2026],{"text":2027,"type":794},"OK, This Sounds Great. But Where Do I Start?",{"type":790,"content":2029},[2030],{"text":2031,"type":794},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":827,"attrs":2033,"content":2034},{"level":1047},[2035],{"text":2036,"type":794},"1. Know Where to Get Your Protein From ",{"type":790,"content":2038},[2039],{"text":2040,"type":794},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":827,"attrs":2042,"content":2043},{"level":1047},[2044],{"text":2045,"type":794},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1368,"attrs":2047},{"id":1875,"body":2048},[2049],{"url":2050,"_uid":2051,"image":2052,"component":1380,"copyright_details":2056},{"id":7,"url":7,"linktype":1374,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2053,"alt":2054,"name":7,"focus":48,"title":2054,"filename":2055,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":936,"content":2058},[2059,2065,2071,2077,2083,2089,2095,2101,2107,2113,2119,2125,2131,2137],{"type":939,"content":2060},[2061],{"type":790,"content":2062},[2063],{"text":2064,"type":794},"Pea Protein Powder (2 scoops) = 27 grams",{"type":939,"content":2066},[2067],{"type":790,"content":2068},[2069],{"text":2070,"type":794},"Tempeh (½ cup) = 15 grams",{"type":939,"content":2072},[2073],{"type":790,"content":2074},[2075],{"text":2076,"type":794},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":939,"content":2078},[2079],{"type":790,"content":2080},[2081],{"text":2082,"type":794},"Tofu (3 oz) = 10 grams",{"type":939,"content":2084},[2085],{"type":790,"content":2086},[2087],{"text":2088,"type":794},"Edamame (½ cup) = 9 grams",{"type":939,"content":2090},[2091],{"type":790,"content":2092},[2093],{"text":2094,"type":794},"Lentils (½ cup) = 9 grams",{"type":939,"content":2096},[2097],{"type":790,"content":2098},[2099],{"text":2100,"type":794},"Hemp Seeds (3 tbsp) = 9 grams",{"type":939,"content":2102},[2103],{"type":790,"content":2104},[2105],{"text":2106,"type":794},"Beans (½ cup) = 8 grams",{"type":939,"content":2108},[2109],{"type":790,"content":2110},[2111],{"text":2112,"type":794},"Peanut Butter (2 tbsp) = 8 grams",{"type":939,"content":2114},[2115],{"type":790,"content":2116},[2117],{"text":2118,"type":794},"Chickpeas (½ cup) = 7 grams",{"type":939,"content":2120},[2121],{"type":790,"content":2122},[2123],{"text":2124,"type":794},"Chia Seeds (2 tbsp) = 6 grams",{"type":939,"content":2126},[2127],{"type":790,"content":2128},[2129],{"text":2130,"type":794},"Sunflower Seeds (¼ cup) = 6 grams",{"type":939,"content":2132},[2133],{"type":790,"content":2134},[2135],{"text":2136,"type":794},"Quinoa, cooked (½ cup) = 6 grams",{"type":939,"content":2138},[2139],{"type":790,"content":2140},[2141],{"text":2142,"type":794},"Oatmeal (½ cup) = 5 grams",{"type":827,"attrs":2144,"content":2145},{"level":1047},[2146],{"text":2147,"type":794},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":790,"content":2149},[2150],{"text":2151,"type":794},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":1368,"attrs":2153},{"id":1875,"body":2154},[2155],{"url":2156,"_uid":2157,"image":2158,"component":1380,"copyright_details":2162},{"id":7,"url":7,"linktype":1374,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2159,"alt":2160,"name":7,"focus":48,"title":2160,"filename":2161,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":936,"content":2164},[2165,2171,2177,2183,2189],{"type":939,"content":2166},[2167],{"type":790,"content":2168},[2169],{"text":2170,"type":794},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":939,"content":2172},[2173],{"type":790,"content":2174},[2175],{"text":2176,"type":794},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":939,"content":2178},[2179],{"type":790,"content":2180},[2181],{"text":2182,"type":794},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":939,"content":2184},[2185],{"type":790,"content":2186},[2187],{"text":2188,"type":794},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":939,"content":2190},[2191],{"type":790,"content":2192},[2193],{"text":2194,"type":794},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":827,"attrs":2196,"content":2197},{"level":1047},[2198],{"text":2199,"type":794},"3. Set Small, Realistic Goals",{"type":790,"content":2201},[2202],{"text":2203,"type":794},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":827,"attrs":2205,"content":2206},{"level":1047},[2207],{"text":2208,"type":794},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":790,"content":2210},[2211],{"text":2212,"type":794},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":827,"attrs":2214,"content":2215},{"level":1047},[2216],{"text":2217,"type":794},"5. Don’t Aim for Perfection",{"type":790,"content":2219},[2220],{"text":2221,"type":794},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":827,"attrs":2223,"content":2224},{"level":829},[2225],{"text":2226,"type":794},"The Real MVP",{"type":1368,"attrs":2228},{"id":1875,"body":2229},[2230],{"url":2231,"_uid":2232,"image":2233,"component":1380,"copyright_details":2236},{"id":7,"url":7,"linktype":1374,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2234,"alt":2160,"name":7,"focus":48,"title":2160,"filename":2235,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":790,"content":2238},[2239,2241,2247,2249,2255,2257,2263],{"text":2240,"type":794},"A well-planned plant-based diet is ",{"text":2242,"type":794,"marks":2243},"nutritionally adequate",[2244],{"type":797,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2248,"type":794}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":2250,"type":794,"marks":2251},"anti-inflammatory",[2252],{"type":797,"attrs":2253},{"href":2254,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2256,"type":794},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":2258,"type":794,"marks":2259},"Mike Tyson",[2260],{"type":797,"attrs":2261},{"href":2262,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2264,"type":794},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":827,"attrs":2266,"content":2267},{"level":829},[2268],{"text":2269,"type":794},"Train Like a Fighter",{"type":790,"content":2271},[2272,2273,2277],{"text":1491,"type":794},{"text":815,"type":794,"marks":2274},[2275],{"type":797,"attrs":2276},{"href":1496,"uuid":48,"anchor":48,"target":800,"linktype":13},{"text":2278,"type":794}," 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":2280,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2285,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2281,"component":118,"meta_info":2282,"meta_title":7,"block_image":2283,"cover_image":2284,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2289,"title":2290,"plugin":43,"description":2291},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2293,"alt":2054,"name":7,"focus":48,"title":2054,"filename":2294,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[1528],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2305,"created_at":2306,"published_at":2307,"updated_at":2308,"id":2309,"uuid":2310,"content":2311,"slug":2554,"full_slug":2555,"sort_by_date":48,"position":2556,"tag_list":2557,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":2558,"first_published_at":2307,"release_id":48,"lang":60,"path":1283,"alternates":2559,"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":2312,"faqs":2313,"title":2305,"topic":2338,"author":2353,"content":2354,"category":2535,"schedule":2543,"component":1242,"meta_info":2544,"cover_image":2548,"description":2552,"contributors":2553},"15047e90-1cb3-49d0-a81f-1e2be9236592",[2314,2318,2322,2326,2330,2334],{"_uid":2315,"answer":2316,"question":2317,"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":2319,"answer":2320,"question":2321,"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":2323,"answer":2324,"question":2325,"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":2327,"answer":2328,"question":2329,"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":2331,"answer":2332,"question":2333,"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":2335,"answer":2336,"question":2337,"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":2339,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2351,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2352,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2340,"component":39,"meta_info":2348,"block_image":2349,"cover_image":2350,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2341,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2346,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2347,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2342,"component":118,"meta_info":2343,"meta_title":7,"block_image":2344,"cover_image":2345,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":787,"content":2355},[2356,2360,2364,2368,2377,2381,2385,2389,2425,2429,2432,2436,2440,2486,2490,2504,2513,2517,2521,2532],{"type":790,"content":2357},[2358],{"text":2359,"type":794},"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":790,"content":2361},[2362],{"text":2363,"type":794},"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":827,"attrs":2365,"content":2366},{"level":829},[2367],{"text":2317,"type":794},{"type":790,"content":2369},[2370,2372],{"text":2371,"type":794},"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":2373,"type":794,"marks":2374},"Yikes.",[2375],{"type":2376},"italic",{"type":790,"content":2378},[2379],{"text":2380,"type":794},"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":827,"attrs":2382,"content":2383},{"level":829},[2384],{"text":2321,"type":794},{"type":790,"content":2386},[2387],{"text":2388,"type":794},"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":2390,"attrs":2391,"content":2394},"ordered_list",{"order":2392},{"order":2393},1,[2395,2401,2407,2413,2419],{"type":939,"content":2396},[2397],{"type":790,"content":2398},[2399],{"text":2400,"type":794},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":939,"content":2402},[2403],{"type":790,"content":2404},[2405],{"text":2406,"type":794},"Use devices at eye level to prevent bad posture habits.",{"type":939,"content":2408},[2409],{"type":790,"content":2410},[2411],{"text":2412,"type":794},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":939,"content":2414},[2415],{"type":790,"content":2416},[2417],{"text":2418,"type":794},"Do neck and shoulder stretches regularly.",{"type":939,"content":2420},[2421],{"type":790,"content":2422},[2423],{"text":2424,"type":794},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":827,"attrs":2426,"content":2427},{"level":829},[2428],{"text":2325,"type":794},{"type":790,"content":2430},[2431],{"text":2324,"type":794},{"type":827,"attrs":2433,"content":2434},{"level":829},[2435],{"text":2329,"type":794},{"type":790,"content":2437},[2438],{"text":2439,"type":794},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":2390,"attrs":2441,"content":2443},{"order":2442},{"order":2393},[2444,2450,2456,2462,2468,2474,2480],{"type":939,"content":2445},[2446],{"type":790,"content":2447},[2448],{"text":2449,"type":794},"Neck Rolls (both directions)",{"type":939,"content":2451},[2452],{"type":790,"content":2453},[2454],{"text":2455,"type":794},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":939,"content":2457},[2458],{"type":790,"content":2459},[2460],{"text":2461,"type":794},"Chin Tucks",{"type":939,"content":2463},[2464],{"type":790,"content":2465},[2466],{"text":2467,"type":794},"Arm Circles",{"type":939,"content":2469},[2470],{"type":790,"content":2471},[2472],{"text":2473,"type":794},"Rows",{"type":939,"content":2475},[2476],{"type":790,"content":2477},[2478],{"text":2479,"type":794},"Chest Openers ",{"type":939,"content":2481},[2482],{"type":790,"content":2483},[2484],{"text":2485,"type":794},"Shoulder Squeezes",{"type":827,"attrs":2487,"content":2488},{"level":829},[2489],{"text":2333,"type":794},{"type":790,"content":2491},[2492,2494,2502],{"text":2493,"type":794},"With movements and stretches to promote proper ",{"text":2495,"type":794,"marks":2496},"posture",[2497,2501],{"type":797,"attrs":2498},{"href":2499,"uuid":48,"anchor":48,"custom":2500,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1345},{"text":2503,"type":794},", 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":827,"attrs":2505,"content":2506},{"level":829},[2507,2509],{"text":2508,"type":794},"How Can Boxing Help Alleviate Tech Neck?",{"text":2510,"type":794,"marks":2511}," ",[2512],{"type":1625},{"type":790,"content":2514},[2515],{"text":2516,"type":794},"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":827,"attrs":2518,"content":2519},{"level":829},[2520],{"text":2269,"type":794},{"type":790,"content":2522},[2523,2525,2531],{"text":2524,"type":794},"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":815,"type":794,"marks":2526},[2527,2530],{"type":797,"attrs":2528},{"href":1496,"uuid":48,"anchor":48,"custom":2529,"target":800,"linktype":13},{},{"type":1345},{"text":1500,"type":794},{"type":790,"content":2533},[2534],{"text":1504,"type":794},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2536,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2537,"component":118,"meta_info":2538,"meta_title":7,"block_image":2539,"cover_image":2540,"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":2545,"title":2546,"plugin":43,"description":2547},"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":2549,"alt":2550,"name":7,"focus":7,"title":2550,"filename":2551,"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,[1528],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":2561,"created_at":2562,"published_at":2563,"updated_at":2564,"id":2565,"uuid":2566,"content":2567,"slug":2837,"full_slug":2838,"sort_by_date":48,"position":2839,"tag_list":2840,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":2841,"first_published_at":2563,"release_id":48,"lang":60,"path":1283,"alternates":2842,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":2568,"faqs":2569,"title":2561,"topic":2598,"author":1321,"content":2613,"category":2820,"schedule":2828,"component":1242,"meta_info":2829,"cover_image":2832,"description":2831,"contributors":2836},"b2b1146f-442b-421a-a956-85a2c819c1b2",[2570,2574,2578,2582,2586,2590,2594],{"_uid":2571,"answer":2572,"question":2573,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":2575,"answer":2576,"question":2577,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":2579,"answer":2580,"question":2581,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":2583,"answer":2584,"question":2585,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":2587,"answer":2588,"question":2589,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":2591,"answer":2592,"question":2593,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":2595,"answer":2596,"question":2597,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2599,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2611,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2612,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2600,"component":39,"meta_info":2608,"block_image":2609,"cover_image":2610,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2601,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2606,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2607,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2602,"component":118,"meta_info":2603,"meta_title":7,"block_image":2604,"cover_image":2605,"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":787,"content":2614},[2615,2635,2639,2645,2657,2661,2666,2678,2683,2687,2707,2719,2723,2734,2739,2743,2755,2759,2771,2776,2787,2790,2795,2807,2811],{"type":790,"content":2616},[2617,2619,2625,2627,2633],{"text":2618,"type":794},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":2620,"type":794,"marks":2621},"overall mental health",[2622],{"type":797,"attrs":2623},{"href":2624,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2626,"type":794},". Then, there are the physical benefits, from ",{"text":2628,"type":794,"marks":2629},"boosting endurance",[2630],{"type":797,"attrs":2631},{"href":2632,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":2634,"type":794}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":790,"content":2636},[2637],{"text":2638,"type":794},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":827,"attrs":2640,"content":2641},{"level":829},[2642,2644],{"text":2643,"type":794},"Ways Exercise Can Help You Maximize Sleep",{"type":1030},{"type":1368,"attrs":2646},{"id":2647,"body":2648},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[2649],{"url":2650,"_uid":2651,"image":2652,"component":1380,"copyright_details":2656},{"id":7,"url":7,"linktype":1374,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":2653,"alt":2654,"name":7,"focus":48,"title":2654,"filename":2655,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":790,"content":2658},[2659],{"text":2660,"type":794},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":827,"attrs":2662,"content":2663},{"level":1047},[2664],{"text":2665,"type":794},"1. Decreases Sleep Onset",{"type":790,"content":2667},[2668,2670,2676],{"text":2669,"type":794},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":2671,"type":794,"marks":2672},"Sleep onset",[2673],{"type":797,"attrs":2674},{"href":2675,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":2677,"type":794},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":827,"attrs":2679,"content":2680},{"level":1047},[2681],{"text":2682,"type":794},"2. Enhances Restorative and REM Sleep",{"type":790,"content":2684},[2685],{"text":2686,"type":794},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":936,"content":2688},[2689,2695,2701],{"type":939,"content":2690},[2691],{"type":790,"content":2692},[2693],{"text":2694,"type":794},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":939,"content":2696},[2697],{"type":790,"content":2698},[2699],{"text":2700,"type":794},"Stage 2 - You are in a light sleep mode",{"type":939,"content":2702},[2703],{"type":790,"content":2704},[2705],{"text":2706,"type":794},"Stage 3 - You are in a deep sleep mode",{"type":790,"content":2708},[2709,2711,2717],{"text":2710,"type":794},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":2712,"type":794,"marks":2713},"REM sleep",[2714],{"type":797,"attrs":2715},{"href":2716,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":2718,"type":794}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":790,"content":2720},[2721],{"text":2722,"type":794},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":790,"content":2724},[2725,2727,2732],{"text":2726,"type":794},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1930,"type":794,"marks":2728},[2729],{"type":797,"attrs":2730},{"href":2731,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":2733,"type":794}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":827,"attrs":2735,"content":2736},{"level":1047},[2737],{"text":2738,"type":794},"3. Improves Sleep Quality",{"type":790,"content":2740},[2741],{"text":2742,"type":794},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":790,"content":2744},[2745,2747,2753],{"text":2746,"type":794},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":2748,"type":794,"marks":2749},"analysis",[2750],{"type":797,"attrs":2751},{"href":2752,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":2754,"type":794}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":790,"content":2756},[2757],{"text":2758,"type":794},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":790,"content":2760},[2761,2763,2769],{"text":2762,"type":794},"Numerous ",{"text":2764,"type":794,"marks":2765},"studies",[2766],{"type":797,"attrs":2767},{"href":2768,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":2770,"type":794}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":827,"attrs":2772,"content":2773},{"level":829},[2774],{"text":2775,"type":794},"Better Sleep for Better Performance",{"type":1368,"attrs":2777},{"id":2647,"body":2778},[2779],{"url":2780,"_uid":2781,"image":2782,"component":1380,"copyright_details":2786},{"id":7,"url":7,"linktype":1374,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":2783,"alt":2784,"name":7,"focus":48,"title":2784,"filename":2785,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":790,"content":2788},[2789],{"text":2596,"type":794},{"type":827,"attrs":2791,"content":2792},{"level":829},[2793],{"text":2794,"type":794},"Sleeping for Success",{"type":790,"content":2796},[2797,2799,2805],{"text":2798,"type":794},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":2800,"type":794,"marks":2801},"recovery",[2802],{"type":797,"attrs":2803},{"href":2804,"uuid":48,"anchor":48,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2806,"type":794}," means better training performance.",{"type":827,"attrs":2808,"content":2809},{"level":829},[2810],{"text":2269,"type":794},{"type":790,"content":2812},[2813,2814,2818],{"text":1491,"type":794},{"text":815,"type":794,"marks":2815},[2816],{"type":797,"attrs":2817},{"href":1496,"uuid":48,"anchor":48,"target":800,"linktype":13},{"text":2819,"type":794}," 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":2821,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2826,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2827,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2822,"component":118,"meta_info":2823,"meta_title":7,"block_image":2824,"cover_image":2825,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":2830,"title":2561,"plugin":43,"description":2831},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":2833,"alt":2834,"name":7,"focus":48,"title":2834,"filename":2835,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1528],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":2844,"created_at":2845,"published_at":2846,"updated_at":2847,"id":2848,"uuid":2849,"content":2850,"slug":3079,"full_slug":3080,"sort_by_date":48,"position":3081,"tag_list":3082,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":3083,"first_published_at":2846,"release_id":48,"lang":60,"path":1283,"alternates":3084,"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":2851,"faqs":2852,"title":2844,"topic":2861,"author":2353,"content":2876,"category":3060,"schedule":3068,"component":1242,"meta_info":3069,"cover_image":3073,"description":3077,"contributors":3078},"a983449a-f8b7-47b4-82af-2f189684608f",[2853,2857],{"_uid":2854,"answer":2855,"question":2856,"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":2858,"answer":2859,"question":2860,"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":2862,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2874,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2875,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2863,"component":39,"meta_info":2871,"block_image":2872,"cover_image":2873,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2864,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2869,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2870,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2865,"component":118,"meta_info":2866,"meta_title":7,"block_image":2867,"cover_image":2868,"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":787,"content":2877},[2878,2882,2886,2896,2901,2906,2920,2924,2929,2944,2948,2953,2957,2961,3007,3012,3016,3030,3034,3038,3042,3047,3057],{"type":790,"content":2879},[2880],{"text":2881,"type":794},"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":790,"content":2883},[2884],{"text":2885,"type":794},"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":790,"content":2887},[2888,2890,2894],{"text":2889,"type":794},"But before answering the question, ",{"text":2891,"type":794,"marks":2892},"Which exercise is best for hormone balance?",[2893],{"type":2376},{"text":2895,"type":794}," 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":827,"attrs":2897,"content":2898},{"level":829},[2899],{"text":2900,"type":794},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":827,"attrs":2902,"content":2903},{"level":1047},[2904],{"text":2905,"type":794},"Cortisol",{"type":790,"content":2907},[2908,2910,2918],{"text":2909,"type":794},"According to the ",{"text":2911,"type":794,"marks":2912},"National Academy of Sports Medicine",[2913,2917],{"type":797,"attrs":2914},{"href":2915,"uuid":48,"anchor":48,"custom":2916,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":1345},{"text":2919,"type":794},", 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":790,"content":2921},[2922],{"text":2923,"type":794},"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":827,"attrs":2925,"content":2926},{"level":1047},[2927],{"text":2928,"type":794},"Insulin",{"type":790,"content":2930},[2931,2933,2942],{"text":2932,"type":794},"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":2934,"type":794,"marks":2935},"Byrdie",[2936,2940,2941],{"type":797,"attrs":2937},{"href":2938,"uuid":48,"anchor":48,"custom":2939,"target":800,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":2376},{"type":1345},{"text":2943,"type":794},": “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":790,"content":2945},[2946],{"text":2947,"type":794},"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":827,"attrs":2949,"content":2950},{"level":1047},[2951],{"text":2952,"type":794},"Sex Hormones",{"type":790,"content":2954},[2955],{"text":2956,"type":794},"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":790,"content":2958},[2959],{"text":2960,"type":794},"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":790,"content":2962},[2963,2965,2974,2975,2983,2985,2989,2991,2995,2997,3005],{"text":2964,"type":794},"In an interview for ",{"text":2966,"type":794,"marks":2967},"Well + Good",[2968,2972,2973],{"type":797,"attrs":2969},{"href":2970,"uuid":48,"anchor":48,"custom":2971,"target":800,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":2376},{"type":1345},{"text":1856,"type":794},{"text":2976,"type":794,"marks":2977},"Sara Gottfried, MD",[2978,2982],{"type":797,"attrs":2979},{"href":2980,"uuid":48,"anchor":48,"custom":2981,"target":800,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":1345},{"text":2984,"type":794},", author of ",{"text":2986,"type":794,"marks":2987},"The Hormone Cure",[2988],{"type":2376},{"text":2990,"type":794}," and ",{"text":2992,"type":794,"marks":2993},"The Hormone Reset Diet",[2994],{"type":2376},{"text":2996,"type":794}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":2998,"type":794,"marks":2999},"reverse this trend",[3000,3004],{"type":797,"attrs":3001},{"href":3002,"uuid":48,"anchor":48,"custom":3003,"target":800,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":1345},{"text":3006,"type":794},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":827,"attrs":3008,"content":3009},{"level":829},[3010],{"text":3011,"type":794},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":790,"content":3013},[3014],{"text":3015,"type":794},"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":790,"content":3017},[3018,3020,3028],{"text":3019,"type":794},"In an ",{"text":3021,"type":794,"marks":3022},"article for Johns Hopkins Medicine",[3023,3027],{"type":797,"attrs":3024},{"href":3025,"uuid":48,"anchor":48,"custom":3026,"target":800,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":1345},{"text":3029,"type":794},", 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":790,"content":3031},[3032],{"text":3033,"type":794},"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":790,"content":3035},[3036],{"text":3037,"type":794},"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":790,"content":3039},[3040],{"text":3041,"type":794},"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":827,"attrs":3043,"content":3044},{"level":829},[3045],{"text":3046,"type":794},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":790,"content":3048},[3049,3050,3056],{"text":1491,"type":794},{"text":815,"type":794,"marks":3051},[3052,3055],{"type":797,"attrs":3053},{"href":1496,"uuid":48,"anchor":48,"custom":3054,"target":48,"linktype":13},{},{"type":1345},{"text":1500,"type":794},{"type":790,"content":3058},[3059],{"text":1504,"type":794},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3061,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3066,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3062,"component":118,"meta_info":3063,"meta_title":7,"block_image":3064,"cover_image":3065,"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":3070,"title":3071,"plugin":43,"description":3072},"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":3074,"alt":3075,"name":7,"focus":7,"title":3075,"filename":3076,"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,[1528],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":1242,"created_at":3086,"published_at":3087,"updated_at":3088,"id":3089,"uuid":3090,"content":3091,"slug":1242,"full_slug":3112,"sort_by_date":48,"position":446,"tag_list":3113,"is_startpage":9,"parent_id":3114,"meta_data":48,"group_id":3115,"first_published_at":3116,"release_id":48,"lang":60,"path":7,"alternates":3117,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3092,"component":3093,"meta_info":3094,"custom_content_list":3096},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3095,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3097,3102,3107],{"_uid":3098,"label":3099,"value":3100,"dev_id":3101,"component":794},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3103,"label":3104,"value":3105,"dev_id":3106,"component":794},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3108,"label":3109,"value":3110,"dev_id":3111,"component":794},"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",[],1785892892521]