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He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":667,"alt":657,"name":7,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","author","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],65634443,"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],["Reactive",684],[685,1057,1281,1526,1763,2032],{"name":686,"created_at":687,"published_at":688,"updated_at":689,"id":690,"uuid":691,"content":692,"slug":1047,"full_slug":1048,"sort_by_date":48,"position":1049,"tag_list":1050,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":1053,"first_published_at":1054,"release_id":48,"lang":60,"path":1055,"alternates":1056,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":693,"faqs":694,"title":686,"topic":708,"author":723,"content":728,"category":1027,"schedule":1035,"component":1036,"meta_info":1037,"cover_image":1041,"description":1045,"contributors":1046},"96feb388-d990-4f15-a1d8-bbd61d760f28",[695,700,704],{"_uid":696,"answer":697,"question":698,"component":699},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?","faq_schema",{"_uid":701,"answer":702,"question":703,"component":699},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":705,"answer":706,"question":707,"component":699},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":709,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":721,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":710,"component":39,"meta_info":718,"block_image":719,"cover_image":720,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":711,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":716,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":712,"component":118,"meta_info":713,"meta_title":7,"block_image":714,"cover_image":715,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":724,"slug":676,"full_slug":677,"sort_by_date":48,"position":678,"tag_list":726,"is_startpage":9,"parent_id":680,"meta_data":48,"group_id":681,"first_published_at":659,"release_id":48,"lang":60,"path":7,"alternates":727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":725,"component":669,"social_link_tiktok":670,"social_link_twitter":671,"social_link_website":672,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":674,"social_link_instagram":675,"social_link_pinterest":7},{"id":667,"alt":657,"name":7,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":730},"doc",[731,750,756,768,773,779,810,815,842,847,869,874,896,901,923,928,955,960,976,980,1004,1009,1023],{"type":732,"content":733},"paragraph",[734,737,748],{"text":735,"type":736},"Post-workout ","text",{"text":738,"type":736,"marks":739},"stretches",[740,746],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"custom":744,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},"_blank",{"type":747},"underline",{"text":749,"type":736}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":751,"attrs":752,"content":754},"heading",{"level":753},2,[755],{"text":698,"type":736},{"type":732,"content":757},[758,766],{"text":759,"type":736,"marks":760},"Research",[761,765],{"type":741,"attrs":762},{"href":763,"uuid":48,"anchor":48,"custom":764,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":747},{"text":767,"type":736}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":751,"attrs":769,"content":770},{"level":753},[771],{"text":772,"type":736},"7 Stretches to Help You Recover Post-Workout",{"type":751,"attrs":774,"content":776},{"level":775},3,[777],{"text":778,"type":736},"Shoulder Flossing",{"type":780,"attrs":781,"content":784},"ordered_list",{"order":782},{"order":783},1,[785,792,798,804],{"type":786,"content":787},"list_item",[788],{"type":732,"content":789},[790],{"text":791,"type":736},"Start in a standing position.",{"type":786,"content":793},[794],{"type":732,"content":795},[796],{"text":797,"type":736},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":786,"content":799},[800],{"type":732,"content":801},[802],{"text":803,"type":736},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":786,"content":805},[806],{"type":732,"content":807},[808],{"text":809,"type":736},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":751,"attrs":811,"content":812},{"level":775},[813],{"text":814,"type":736},"World's Greatest Stretch ",{"type":780,"attrs":816,"content":817},{"order":783},[818,824,830,836],{"type":786,"content":819},[820],{"type":732,"content":821},[822],{"text":823,"type":736},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":786,"content":825},[826],{"type":732,"content":827},[828],{"text":829,"type":736},"Next to the left hand, raise the left hand to the sky. ",{"type":786,"content":831},[832],{"type":732,"content":833},[834],{"text":835,"type":736},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":786,"content":837},[838],{"type":732,"content":839},[840],{"text":841,"type":736},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":751,"attrs":843,"content":844},{"level":775},[845],{"text":846,"type":736},"Kneeling Quad/Hip Flexor Stretch",{"type":780,"attrs":848,"content":850},{"order":849},{"order":783},[851,857,863],{"type":786,"content":852},[853],{"type":732,"content":854},[855],{"text":856,"type":736},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":786,"content":858},[859],{"type":732,"content":860},[861],{"text":862,"type":736},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":786,"content":864},[865],{"type":732,"content":866},[867],{"text":868,"type":736},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":751,"attrs":870,"content":871},{"level":775},[872],{"text":873,"type":736},"Cat/Cow",{"type":780,"attrs":875,"content":877},{"order":876},{"order":783},[878,884,890],{"type":786,"content":879},[880],{"type":732,"content":881},[882],{"text":883,"type":736},"Start on all fours, neutral spine. ",{"type":786,"content":885},[886],{"type":732,"content":887},[888],{"text":889,"type":736},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":786,"content":891},[892],{"type":732,"content":893},[894],{"text":895,"type":736},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":751,"attrs":897,"content":898},{"level":775},[899],{"text":900,"type":736},"Thread the Needle",{"type":780,"attrs":902,"content":904},{"order":903},{"order":783},[905,911,917],{"type":786,"content":906},[907],{"type":732,"content":908},[909],{"text":910,"type":736},"Start on all fours. ",{"type":786,"content":912},[913],{"type":732,"content":914},[915],{"text":916,"type":736},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":786,"content":918},[919],{"type":732,"content":920},[921],{"text":922,"type":736},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":751,"attrs":924,"content":925},{"level":775},[926],{"text":927,"type":736},"Thread the Needle With a Twist ",{"type":780,"attrs":929,"content":931},{"order":930},{"order":783},[932,937,943,949],{"type":786,"content":933},[934],{"type":732,"content":935},[936],{"text":910,"type":736},{"type":786,"content":938},[939],{"type":732,"content":940},[941],{"text":942,"type":736},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":786,"content":944},[945],{"type":732,"content":946},[947],{"text":948,"type":736},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":786,"content":950},[951],{"type":732,"content":952},[953],{"text":954,"type":736},"Return to the starting position.",{"type":751,"attrs":956,"content":957},{"level":775},[958],{"text":959,"type":736},"Scorpion Stretch (Prone) ",{"type":780,"attrs":961,"content":963},{"order":962},{"order":783},[964,970],{"type":786,"content":965},[966],{"type":732,"content":967},[968],{"text":969,"type":736},"Begin lying down, arms out in T. ",{"type":786,"content":971},[972],{"type":732,"content":973},[974],{"text":975,"type":736},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":751,"attrs":977,"content":978},{"level":753},[979],{"text":707,"type":736},{"type":732,"content":981},[982,984,992,994,1002],{"text":983,"type":736},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":985,"type":736,"marks":986},"range of motion improvements",[987,991],{"type":741,"attrs":988},{"href":989,"uuid":48,"anchor":48,"custom":990,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":747},{"text":993,"type":736},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":995,"type":736,"marks":996},"Studies",[997,1001],{"type":741,"attrs":998},{"href":999,"uuid":48,"anchor":48,"custom":1000,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":747},{"text":1003,"type":736}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":751,"attrs":1005,"content":1006},{"level":753},[1007],{"text":1008,"type":736},"Train Like a Fighter",{"type":732,"content":1010},[1011,1013,1021],{"text":1012,"type":736},"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":1014,"type":736,"marks":1015},"FightCamp",[1016,1020],{"type":741,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"custom":1019,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":747},{"text":1022,"type":736}," 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":732,"content":1024},[1025],{"text":1026,"type":736},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1028,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1033,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1034,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1029,"component":118,"meta_info":1030,"meta_title":7,"block_image":1031,"cover_image":1032,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00","article",{"_uid":1038,"title":1039,"plugin":43,"description":1040},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1042,"alt":1043,"name":7,"focus":7,"title":1043,"filename":1044,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1051],"featured",60887917,"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z","training/{{story.slug}}",[],{"name":1058,"created_at":1059,"published_at":1060,"updated_at":1061,"id":1062,"uuid":1063,"content":1064,"slug":1273,"full_slug":1274,"sort_by_date":48,"position":1275,"tag_list":1276,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":1277,"first_published_at":1278,"release_id":48,"lang":60,"path":1279,"alternates":1280,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":1065,"faqs":1066,"title":1058,"topic":1075,"author":1090,"content":1095,"category":1254,"schedule":1262,"component":1036,"meta_info":1263,"cover_image":1267,"description":1271,"contributors":1272},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1067,1071],{"_uid":1068,"answer":1069,"question":1070,"component":699},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":1072,"answer":1073,"question":1074,"component":699},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1076,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1088,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1089,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1077,"component":39,"meta_info":1085,"block_image":1086,"cover_image":1087,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1078,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1083,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1084,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1079,"component":118,"meta_info":1080,"meta_title":7,"block_image":1081,"cover_image":1082,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1091,"slug":676,"full_slug":677,"sort_by_date":48,"position":678,"tag_list":1093,"is_startpage":9,"parent_id":680,"meta_data":48,"group_id":681,"first_published_at":659,"release_id":48,"lang":60,"path":7,"alternates":1094,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1092,"component":669,"social_link_tiktok":670,"social_link_twitter":671,"social_link_website":672,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":674,"social_link_instagram":675,"social_link_pinterest":7},{"id":667,"alt":657,"name":7,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":1096},[1097,1102,1106,1110,1113,1118,1123,1127,1132,1156,1161,1165,1170,1174,1179,1183,1188,1221,1226,1230,1240],{"type":751,"attrs":1098,"content":1099},{"level":753},[1100],{"text":1101,"type":736},"Improve Your Sleep Hygiene",{"type":732,"content":1103},[1104],{"text":1105,"type":736},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":751,"attrs":1107,"content":1108},{"level":753},[1109],{"text":1070,"type":736},{"type":732,"content":1111},[1112],{"text":1069,"type":736},{"type":751,"attrs":1114,"content":1115},{"level":753},[1116],{"text":1117,"type":736},"6 Tips For Good Sleep Hygiene",{"type":751,"attrs":1119,"content":1120},{"level":775},[1121],{"text":1122,"type":736},"1. Establish a Regular Bedtime Routine ",{"type":732,"content":1124},[1125],{"text":1126,"type":736},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":751,"attrs":1128,"content":1129},{"level":775},[1130],{"text":1131,"type":736},"2. Be Cool and Calm",{"type":732,"content":1133},[1134,1136,1144,1146,1154],{"text":1135,"type":736},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":1137,"type":736,"marks":1138},"sleep experts",[1139,1143],{"type":741,"attrs":1140},{"href":1141,"uuid":48,"anchor":48,"custom":1142,"target":745,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":747},{"text":1145,"type":736},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":1147,"type":736,"marks":1148},"CDC",[1149,1153],{"type":741,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"custom":1152,"target":745,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":747},{"text":1155,"type":736},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":751,"attrs":1157,"content":1158},{"level":775},[1159],{"text":1160,"type":736},"3. Keep it Light Before Bed ",{"type":732,"content":1162},[1163],{"text":1164,"type":736},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":751,"attrs":1166,"content":1167},{"level":775},[1168],{"text":1169,"type":736},"4. Limit Naps During the Day ",{"type":732,"content":1171},[1172],{"text":1173,"type":736},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":751,"attrs":1175,"content":1176},{"level":775},[1177],{"text":1178,"type":736},"5. Avoid Looking at the Clock",{"type":732,"content":1180},[1181],{"text":1182,"type":736},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":751,"attrs":1184,"content":1185},{"level":775},[1186],{"text":1187,"type":736},"6. FightCamp First Thing in the Morning ",{"type":732,"content":1189},[1190,1192,1200,1202,1209,1211,1219],{"text":1191,"type":736},"For ",{"text":1193,"type":736,"marks":1194},"improved sleep",[1195,1199],{"type":741,"attrs":1196},{"href":1197,"uuid":48,"anchor":48,"custom":1198,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":747},{"text":1201,"type":736},", select an aerobic workout in the morning and complete it. ",{"text":995,"type":736,"marks":1203},[1204,1208],{"type":741,"attrs":1205},{"href":1206,"uuid":48,"anchor":48,"custom":1207,"target":745,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":747},{"text":1210,"type":736}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":1212,"type":736,"marks":1213},"pressure to sleep",[1214,1218],{"type":741,"attrs":1215},{"href":1216,"uuid":48,"anchor":48,"custom":1217,"target":745,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":747},{"text":1220,"type":736}," builds up the longer you stay awake and decreases when you sleep.",{"type":751,"attrs":1222,"content":1223},{"level":753},[1224],{"text":1225,"type":736},"Train Like a Fighter, Sleep Like a Baby",{"type":732,"content":1227},[1228],{"text":1229,"type":736},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":732,"content":1231},[1232,1233,1239],{"text":1012,"type":736},{"text":1014,"type":736,"marks":1234},[1235,1238],{"type":741,"attrs":1236},{"href":1018,"uuid":48,"anchor":48,"custom":1237,"target":745,"linktype":13},{},{"type":747},{"text":1022,"type":736},{"type":732,"content":1241},[1242,1244,1252],{"text":1243,"type":736},"As ",{"text":1245,"type":736,"marks":1246},"Mike Tyson",[1247,1251],{"type":741,"attrs":1248},{"href":1249,"uuid":48,"anchor":48,"custom":1250,"target":745,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":747},{"text":1253,"type":736}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1255,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1260,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1261,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1256,"component":118,"meta_info":1257,"meta_title":7,"block_image":1258,"cover_image":1259,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1264,"title":1265,"plugin":43,"description":1266},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":1268,"alt":1269,"name":7,"focus":7,"title":1269,"filename":1270,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1051],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z","wellness/{{story.slug}}",[],{"name":1282,"created_at":1283,"published_at":1284,"updated_at":1285,"id":1286,"uuid":1287,"content":1288,"slug":1519,"full_slug":1520,"sort_by_date":48,"position":1521,"tag_list":1522,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":1523,"first_published_at":1524,"release_id":48,"lang":60,"path":1055,"alternates":1525,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1289,"faqs":1290,"title":1282,"topic":1303,"author":1318,"content":1323,"category":1500,"schedule":1508,"component":1036,"meta_info":1509,"cover_image":1513,"description":1517,"contributors":1518},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1291,1295,1299],{"_uid":1292,"answer":1293,"question":1294,"component":699},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1296,"answer":1297,"question":1298,"component":699},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1300,"answer":1301,"question":1302,"component":699},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1304,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1316,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1317,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1305,"component":39,"meta_info":1313,"block_image":1314,"cover_image":1315,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1306,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1311,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1312,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1307,"component":118,"meta_info":1308,"meta_title":7,"block_image":1309,"cover_image":1310,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1319,"slug":676,"full_slug":677,"sort_by_date":48,"position":678,"tag_list":1321,"is_startpage":9,"parent_id":680,"meta_data":48,"group_id":681,"first_published_at":659,"release_id":48,"lang":60,"path":7,"alternates":1322,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1320,"component":669,"social_link_tiktok":670,"social_link_twitter":671,"social_link_website":672,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":674,"social_link_instagram":675,"social_link_pinterest":7},{"id":667,"alt":657,"name":7,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":1324},[1325,1329,1333,1337,1341,1355,1401,1415,1420,1444,1478,1482,1486,1496],{"type":751,"attrs":1326,"content":1327},{"level":753},[1328],{"text":1294,"type":736},{"type":732,"content":1330},[1331],{"text":1332,"type":736},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":732,"content":1334},[1335],{"text":1336,"type":736},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":751,"attrs":1338,"content":1339},{"level":753},[1340],{"text":1298,"type":736},{"type":732,"content":1342},[1343,1345,1353],{"text":1344,"type":736},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1346,"type":736,"marks":1347},"National Academy of Sports Medicine",[1348,1352],{"type":741,"attrs":1349},{"href":1350,"uuid":48,"anchor":48,"custom":1351,"target":745,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":747},{"text":1354,"type":736}," has a few exercise-related symptoms of overtraining:",{"type":780,"attrs":1356,"content":1358},{"order":1357},{"order":783},[1359,1365,1371,1377,1383,1389,1395],{"type":786,"content":1360},[1361],{"type":732,"content":1362},[1363],{"text":1364,"type":736},"A plateau or decline in workout performance or progress",{"type":786,"content":1366},[1367],{"type":732,"content":1368},[1369],{"text":1370,"type":736},"A perception of increased exertion during “normal” or “easy” workouts",{"type":786,"content":1372},[1373],{"type":732,"content":1374},[1375],{"text":1376,"type":736},"Excessive sweating or overheating",{"type":786,"content":1378},[1379],{"type":732,"content":1380},[1381],{"text":1382,"type":736},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":786,"content":1384},[1385],{"type":732,"content":1386},[1387],{"text":1388,"type":736},"A lack of feeling “refreshed” after regular rest and recovery",{"type":786,"content":1390},[1391],{"type":732,"content":1392},[1393],{"text":1394,"type":736},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":786,"content":1396},[1397],{"type":732,"content":1398},[1399],{"text":1400,"type":736},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":732,"content":1402},[1403,1405,1413],{"text":1404,"type":736},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1406,"type":736,"marks":1407},"FightCamp App",[1408,1412],{"type":741,"attrs":1409},{"href":1410,"uuid":48,"anchor":48,"custom":1411,"target":745,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":747},{"text":1414,"type":736}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":751,"attrs":1416,"content":1417},{"level":753},[1418],{"text":1419,"type":736},"A Day of Rest",{"type":732,"content":1421},[1422,1424,1432,1434,1442],{"text":1423,"type":736},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1425,"type":736,"marks":1426},"Aaron",[1427,1431],{"type":741,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":747},{"text":1433,"type":736}," and ",{"text":1435,"type":736,"marks":1436},"Flo",[1437,1441],{"type":741,"attrs":1438},{"href":1439,"uuid":48,"anchor":48,"custom":1440,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":747},{"text":1443,"type":736},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":732,"content":1445},[1446,1448,1456,1458,1466,1468,1476],{"text":1447,"type":736},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1449,"type":736,"marks":1450},"researchers",[1451,1455],{"type":741,"attrs":1452},{"href":1453,"uuid":48,"anchor":48,"custom":1454,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":747},{"text":1457,"type":736}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1459,"type":736,"marks":1460},"FightCamp Trainers",[1461,1465],{"type":741,"attrs":1462},{"href":1463,"uuid":48,"anchor":48,"custom":1464,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":747},{"text":1467,"type":736}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1469,"type":736,"marks":1470},"neurological connections",[1471,1475],{"type":741,"attrs":1472},{"href":1473,"uuid":48,"anchor":48,"custom":1474,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":747},{"text":1477,"type":736},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":732,"content":1479},[1480],{"text":1481,"type":736},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":751,"attrs":1483,"content":1484},{"level":753},[1485],{"text":1008,"type":736},{"type":732,"content":1487},[1488,1489,1495],{"text":1012,"type":736},{"text":1014,"type":736,"marks":1490},[1491,1494],{"type":741,"attrs":1492},{"href":1018,"uuid":48,"anchor":48,"custom":1493,"target":745,"linktype":13},{},{"type":747},{"text":1022,"type":736},{"type":732,"content":1497},[1498],{"text":1499,"type":736},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1501,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1506,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1502,"component":118,"meta_info":1503,"meta_title":7,"block_image":1504,"cover_image":1505,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1510,"title":1511,"plugin":43,"description":1512},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1514,"alt":1515,"name":7,"focus":7,"title":1515,"filename":1516,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1051],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1527,"created_at":1528,"published_at":1529,"updated_at":1530,"id":1531,"uuid":1532,"content":1533,"slug":1756,"full_slug":1757,"sort_by_date":48,"position":1758,"tag_list":1759,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":1760,"first_published_at":1761,"release_id":48,"lang":60,"path":1279,"alternates":1762,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1534,"faqs":1535,"title":1527,"topic":1544,"author":1559,"content":1564,"category":1737,"schedule":1745,"component":1036,"meta_info":1746,"cover_image":1750,"description":1754,"contributors":1755},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1536,1540],{"_uid":1537,"answer":1538,"question":1539,"component":699},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1541,"answer":1542,"question":1543,"component":699},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1545,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1557,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1546,"component":39,"meta_info":1554,"block_image":1555,"cover_image":1556,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1547,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1552,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1553,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1548,"component":118,"meta_info":1549,"meta_title":7,"block_image":1550,"cover_image":1551,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1560,"slug":676,"full_slug":677,"sort_by_date":48,"position":678,"tag_list":1562,"is_startpage":9,"parent_id":680,"meta_data":48,"group_id":681,"first_published_at":659,"release_id":48,"lang":60,"path":7,"alternates":1563,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1561,"component":669,"social_link_tiktok":670,"social_link_twitter":671,"social_link_website":672,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":674,"social_link_instagram":675,"social_link_pinterest":7},{"id":667,"alt":657,"name":7,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":1565},[1566,1571,1582,1597,1607,1612,1622,1627,1651,1656,1660,1665,1669,1674,1678,1683,1687,1692,1702,1733],{"type":751,"attrs":1567,"content":1568},{"level":753},[1569],{"text":1570,"type":736},"Are You Ready to Make the Most of the New Year?  ",{"type":732,"content":1572},[1573,1575,1580],{"text":1574,"type":736},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1576,"type":736,"marks":1577},"path",[1578],{"type":1579},"italic",{"text":1581,"type":736},", which is a way to stay organized as you achieve your goals. ",{"type":1583,"attrs":1584},"blok",{"id":1585,"body":1586},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1587],{"url":1588,"_uid":1590,"image":1591,"component":1595,"copyright_details":1596},{"id":7,"url":7,"linktype":1589,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1592,"alt":1593,"name":7,"focus":7,"title":1593,"filename":1594,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png","content_image",[],{"type":732,"content":1598},[1599,1601,1605],{"text":1600,"type":736},"A popular and effective way to create a ",{"text":1602,"type":736,"marks":1603},"path ",[1604],{"type":1579},{"text":1606,"type":736},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":751,"attrs":1608,"content":1609},{"level":753},[1610],{"text":1611,"type":736},"How to Make S.M.A.R.T. Goals for the New Year",{"type":1583,"attrs":1613},{"id":1585,"body":1614},[1615],{"url":1616,"_uid":1617,"image":1618,"component":1595,"copyright_details":1621},{"id":7,"url":7,"linktype":1589,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1619,"alt":1593,"name":7,"focus":7,"title":1593,"filename":1620,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":751,"attrs":1623,"content":1624},{"level":775},[1625],{"text":1626,"type":736},"1. Make Your Goals Specific",{"type":732,"content":1628},[1629,1631,1639,1641,1649],{"text":1630,"type":736},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1632,"type":736,"marks":1633},"30 minutes per day",[1634,1638],{"type":741,"attrs":1635},{"href":1636,"uuid":48,"anchor":48,"custom":1637,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":747},{"text":1640,"type":736}," and following a ",{"text":1642,"type":736,"marks":1643},"healthy meal plan",[1644,1648],{"type":741,"attrs":1645},{"href":1646,"uuid":48,"anchor":48,"custom":1647,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":747},{"text":1650,"type":736},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":751,"attrs":1652,"content":1653},{"level":775},[1654],{"text":1655,"type":736},"2. Make Your Goals Measurable ",{"type":732,"content":1657},[1658],{"text":1659,"type":736},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":751,"attrs":1661,"content":1662},{"level":775},[1663],{"text":1664,"type":736},"3. Make Your Goals Attainable",{"type":732,"content":1666},[1667],{"text":1668,"type":736},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":751,"attrs":1670,"content":1671},{"level":775},[1672],{"text":1673,"type":736},"4. Make Your Goals Relevant",{"type":732,"content":1675},[1676],{"text":1677,"type":736},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":751,"attrs":1679,"content":1680},{"level":775},[1681],{"text":1682,"type":736},"5. Make Your Goals Time-Bound",{"type":732,"content":1684},[1685],{"text":1686,"type":736},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":751,"attrs":1688,"content":1689},{"level":753},[1690],{"text":1691,"type":736},"Train S.M.A.R.T. Like a Fighter",{"type":1583,"attrs":1693},{"id":1585,"body":1694},[1695],{"url":1696,"_uid":1697,"image":1698,"component":1595,"copyright_details":1701},{"id":7,"url":7,"linktype":1589,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1699,"alt":1593,"name":7,"focus":7,"title":1593,"filename":1700,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":732,"content":1703},[1704,1706,1714,1715,1723,1725,1731],{"text":1705,"type":736},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1707,"type":736,"marks":1708},"Facebook",[1709,1713],{"type":741,"attrs":1710},{"href":1711,"uuid":48,"anchor":48,"custom":1712,"target":745,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":747},{"text":1433,"type":736},{"text":1716,"type":736,"marks":1717},"Instagram",[1718,1722],{"type":741,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"custom":1721,"target":745,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":747},{"text":1724,"type":736},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1014,"type":736,"marks":1726},[1727,1730],{"type":741,"attrs":1728},{"href":1018,"uuid":48,"anchor":48,"custom":1729,"target":745,"linktype":13},{},{"type":747},{"text":1732,"type":736}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":732,"content":1734},[1735],{"text":1736,"type":736},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1738,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1743,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1739,"component":118,"meta_info":1740,"meta_title":7,"block_image":1741,"cover_image":1742,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1747,"title":1748,"plugin":43,"description":1749},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1751,"alt":1752,"name":7,"focus":7,"title":1752,"filename":1753,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1051],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":1764,"created_at":1765,"published_at":1766,"updated_at":1767,"id":1768,"uuid":1769,"content":1770,"slug":2025,"full_slug":2026,"sort_by_date":48,"position":2027,"tag_list":2028,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":2029,"first_published_at":2030,"release_id":48,"lang":60,"path":1279,"alternates":2031,"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":1771,"faqs":1772,"title":1764,"topic":1785,"author":1800,"content":1805,"category":2006,"schedule":2014,"component":1036,"meta_info":2015,"cover_image":2019,"description":2023,"contributors":2024},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1773,1777,1781],{"_uid":1774,"answer":1775,"question":1776,"component":699},"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":1778,"answer":1779,"question":1780,"component":699},"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":1782,"answer":1783,"question":1784,"component":699},"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":1786,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1798,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1787,"component":39,"meta_info":1795,"block_image":1796,"cover_image":1797,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1788,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1793,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1789,"component":118,"meta_info":1790,"meta_title":7,"block_image":1791,"cover_image":1792,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1801,"slug":676,"full_slug":677,"sort_by_date":48,"position":678,"tag_list":1803,"is_startpage":9,"parent_id":680,"meta_data":48,"group_id":681,"first_published_at":659,"release_id":48,"lang":60,"path":7,"alternates":1804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1802,"component":669,"social_link_tiktok":670,"social_link_twitter":671,"social_link_website":672,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":674,"social_link_instagram":675,"social_link_pinterest":7},{"id":667,"alt":657,"name":7,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":1806},[1807,1820,1833,1838,1851,1861,1874,1971,1976,1989,1994,2003],{"type":732,"content":1808},[1809,1811,1818],{"text":1810,"type":736},"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":1812,"type":736,"marks":1813},"making promises they will likely not keep",[1814,1817],{"type":741,"attrs":1815},{"href":1816,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":747},{"text":1819,"type":736},". ",{"type":732,"content":1821},[1822,1824,1831],{"text":1823,"type":736},"\"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":1825,"type":736,"marks":1826},"postpone eating healthy",[1827,1830],{"type":741,"attrs":1828},{"href":1829,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":747},{"text":1832,"type":736},". 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":751,"attrs":1834,"content":1835},{"level":753},[1836],{"text":1837,"type":736},"How Not to Be a Statistic ",{"type":732,"content":1839},[1840,1842,1849],{"text":1841,"type":736},"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":1843,"type":736,"marks":1844},"British Medical Journal",[1845,1848],{"type":741,"attrs":1846},{"href":1847,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":747},{"text":1850,"type":736}," 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":751,"attrs":1852,"content":1853},{"level":753},[1854,1856],{"text":1855,"type":736},"10 Ways to Plan",{"text":1857,"type":736,"marks":1858},"  ",[1859],{"type":1860},"bold",{"type":732,"content":1862},[1863,1865,1872],{"text":1864,"type":736},"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":1866,"type":736,"marks":1867},"holiday eating program",[1868,1871],{"type":741,"attrs":1869},{"href":1870,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":747},{"text":1873,"type":736},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":1875,"content":1876},"bullet_list",[1877,1883,1897,1903,1909,1915,1921,1935,1941,1956],{"type":786,"content":1878},[1879],{"type":732,"content":1880},[1881],{"text":1882,"type":736},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":786,"content":1884},[1885],{"type":732,"content":1886},[1887,1889,1896],{"text":1888,"type":736},"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":1890,"type":736,"marks":1891},"your brain can register that you are satisfied",[1892,1895],{"type":741,"attrs":1893},{"href":1894,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":747},{"text":1819,"type":736},{"type":786,"content":1898},[1899],{"type":732,"content":1900},[1901],{"text":1902,"type":736},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":786,"content":1904},[1905],{"type":732,"content":1906},[1907],{"text":1908,"type":736},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":786,"content":1910},[1911],{"type":732,"content":1912},[1913],{"text":1914,"type":736},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":786,"content":1916},[1917],{"type":732,"content":1918},[1919],{"text":1920,"type":736},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":786,"content":1922},[1923],{"type":732,"content":1924},[1925,1927,1933],{"text":1926,"type":736},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1928,"type":736,"marks":1929},"FightCamp Workout",[1930,1932],{"type":741,"attrs":1931},{"href":1410,"uuid":48,"anchor":48,"target":745,"linktype":13},{"type":747},{"text":1934,"type":736},".",{"type":786,"content":1936},[1937],{"type":732,"content":1938},[1939],{"text":1940,"type":736},"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":786,"content":1942},[1943],{"type":732,"content":1944},[1945,1947,1954],{"text":1946,"type":736},"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":1948,"type":736,"marks":1949},"stress break",[1950,1953],{"type":741,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":747},{"text":1955,"type":736}," on your calendar, and take it.",{"type":786,"content":1957},[1958],{"type":732,"content":1959},[1960,1962,1969],{"text":1961,"type":736},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1963,"type":736,"marks":1964},"FightCamp Community",[1965,1968],{"type":741,"attrs":1966},{"href":1967,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":747},{"text":1970,"type":736}," to be different from the rest if you still need to. ",{"type":751,"attrs":1972,"content":1973},{"level":753},[1974],{"text":1975,"type":736},"The Only Way to Get Ahead is to Stay Ahead",{"type":732,"content":1977},[1978,1980,1987],{"text":1979,"type":736},"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":1981,"type":736,"marks":1982},"fell off or struggled",[1983,1986],{"type":741,"attrs":1984},{"href":1985,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":747},{"text":1988,"type":736}," 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":751,"attrs":1990,"content":1991},{"level":753},[1992],{"text":1993,"type":736},"Plan & Stay Consistent Like a Fighter",{"type":732,"content":1995},[1996,1997,2002],{"text":1012,"type":736},{"text":1014,"type":736,"marks":1998},[1999,2001],{"type":741,"attrs":2000},{"href":1018,"uuid":48,"anchor":48,"target":745,"linktype":13},{"type":747},{"text":1022,"type":736},{"type":732,"content":2004},[2005],{"text":1499,"type":736},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2007,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2012,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2008,"component":118,"meta_info":2009,"meta_title":7,"block_image":2010,"cover_image":2011,"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":2016,"title":2017,"plugin":43,"description":2018},"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":2020,"alt":2021,"name":7,"focus":7,"title":2021,"filename":2022,"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,[1051],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":2033,"created_at":2034,"published_at":2035,"updated_at":2036,"id":2037,"uuid":2038,"content":2039,"slug":2418,"full_slug":2419,"sort_by_date":48,"position":2420,"tag_list":2421,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":2422,"first_published_at":2423,"release_id":48,"lang":60,"path":1279,"alternates":2424,"default_full_slug":48,"translated_slugs":48},"Fitness vs Wellness vs Wellbeing","2022-07-25T17:16:58.101Z","2022-09-26T19:50:37.079Z","2022-09-26T19:50:37.118Z",167814199,"d956bc56-0dac-4833-9a53-3fcfa3bfe4c3",{"_uid":2040,"faqs":2041,"title":2033,"topic":2062,"author":2077,"content":2082,"category":2399,"schedule":2407,"component":1036,"meta_info":2408,"cover_image":2412,"description":2416,"contributors":2417},"b23a4dd8-f131-4610-ba39-af1a2348985d",[2042,2046,2050,2054,2058],{"_uid":2043,"answer":2044,"question":2045,"component":699},"182b33e6-6d3e-40f7-8bb4-9230b312a118","Fitness is defined as your ability to fulfill daily tasks with optimal quality, endurance, and strength with the management of disease, fatigue, and stress and reduce sedentary behavior. We will discuss fitness as it pertains to physical health and how it's commonly used to improve your general health. There are different components of fitness that make up our general understanding of a fit body.\n\nComponents of fitness:\nMuscular Strength: The ability to exert force against some form of resistance in a single effort or typically a short period.\n\nMuscular Endurance: The ability to continue exerting force over a prolonged time without getting tired.\n\nCardiorespiratory Endurance: Commonly referred to as cardiovascular endurance, is the relationship between your heart (cardio) and lungs (respiratory). When measured, it shows how efficiently your cardiorespiratory system functions and indicates how physically fit and healthy you are. You have a lower resting heart rate when your heart and lungs work efficiently. You can recover quicker, as well as your ability to oxygenate your blood and expel carbon dioxide appropriately. Picture Mr. Myagi telling you to breathe in and out here.\n\nFlexibility: The ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. Although flexibility varies from person to person, minimum ranges are necessary for maintaining joint and total body health.\n\nBody Composition: Your body's core components like fat, protein, minerals, and body water. It provides a better glimpse into your overall health than traditional methods like BMI & weight by accurately showing changes in fat mass, lean muscle mass, and body fat percentage.","What is fitness?",{"_uid":2047,"answer":2048,"question":2049,"component":699},"54479a9a-0edc-483e-b5aa-1edcee6c321b","Wellness is an action-oriented practice that can lead to greater mental, emotional, and physical health. The Global Wellness Institute defines wellness as the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health. Wellness can be achieved through healthy lifestyle habits like regular physical activity or yearly preventive health screenings. Consider nutritional consultations or programs to lose weight or stop drinking and smoking.\n\nNotice the emphasis on health through actions, activities, and intent with wellness, which keeps the highlight on the physical being but, more importantly, expands it beyond your body, brain, breath, and movement. A multidimensional approach allows us to strive for personal harmony according to our views and priorities. Health is the predominant focus in wellness rather than happiness. Previously the research surrounding wellness included the behaviors and lifestyles that put people at premature risk of disease and death, such as smoking, inactivity, poor diet, and stress. To balance your wellness, you must implement self-regulation, self-awareness, habits, and strategies to help change your life.\n\nSelf-regulation: Your ability to control your impulses and behavior to meet specific standards, goals, or ideals. This control of self-regulation is aligned with your own values. It requires mental energy, which is problematic because your brain is always looking to preserve energy, which may complicate things.\n\nHabits: Your ability to change a routine to a habit will significantly benefit you since it won't require more mental energy than having to focus on the task at hand. About 40% percent of your daily behavior comes from your habits, and this will ultimately play a significant role in what your future is going to look like. Establish healthy habits since unhealthy habits are tough to change and require a conscious thought beyond self-regulation to rewire your brain. So stay engaged with your FightCamp community to positively wire your brain to healthy, purposeful movement daily.\n\nSelf-awareness: Start paying attention to what you're doing, when you change those little things, and how they affect your life. When you want to insert a new habit, consider how your other habits might affect your new routine. If you are a night owl and want to complete multiple rounds on the FightCamp app by waking up extra early, you might find it challenging to be motivated. You might want to get more sleep when you know how your short nights affect your commitment to fitness and health. Self-awareness also considers what kind of person you are, a night owl vs. an early bird, simple vs. complex, or impulsive vs. reserved.\n\nStrategies: Set yourself up for success through accountability, scheduling, and monitoring. Different ways to succeed come from making your strategies count for the short and long term, and once you have implemented those strategies for more than two months, your planned strategies become habits. Since new habits, on average, take 66 days to form, so stick with your path and engage with others in your community to benefit from improved health.","What is wellness?",{"_uid":2051,"answer":2052,"question":2053,"component":699},"19e6fdbd-86fe-40ff-8cee-1400aa8197c1","Wellbeing is the combination of feeling good and functioning well; it is not focused on behaviors alone but rather on a state of being to how you perceive yourself and your life. Self-perception requires us to look inward and allows us to regulate our state of being when that is our focus. In particular, stress management through fitness (resistance training) has significantly improved anxiety symptoms. Understanding our body's signals helps us understand and regulate emotional and physical states,\" says Dr. Helen Weng at the University of California San Francisco.\n\nYou may exercise several times weekly, eat well, journal, and meditate before bed. But are you fulfilled? Do you feel mentally and physically strong? Are you satisfied with your relationships with others? And more importantly, are you happy with your relationship with yourself?\n\nHealth and wellbeing go hand-in-hand, as health is not the predominant factor of your wellbeing. Wellbeing considers the body, mind, and external influences such as your social connections, work situation, financial situation, and environmental interaction. The key to making this happen is your willingness to engage with the different dimensions of wellbeing beyond your physical fitness and health.","What is wellbeing?",{"_uid":2055,"answer":2056,"question":2057,"component":699},"a65469c6-1f99-47f9-a1a6-1594b12a3d92","Below are eight dimensions of wellbeing that you can start working on to create balanced harmony. Please note that they don't have to be equally balanced, but they all require attention and are interconnected.\n\nPhysical: Personal care for your body to stay healthy, utilizing exercise, nutrition, sufficient sleep, and function optimally.\n\nIntellectual: Intellectual growth by staying curious, remaining a student to be a better teacher, and sharing your growing knowledge base and skillset.\n\nEmotional: Learning how to manage your emotions in a positive, constructive manner and appreciating other people's feelings. Understand and respect your feelings, values, and attitude.\n\nSocial: Nurture healthy, caring, and intimate relationships while enjoying companionship. Stay involved with your community by contributing positively.\n\nSpiritual: Find purpose, value, and meaning in your own life without or with organized religion. Engage in activities that align with your beliefs and values.\n\nCareer: Meaningful and rewarding participation in your work that provides personal satisfaction and life enrichment aligned with your values, goals, and lifestyle.\n\nFinancial: Self-awareness to live within your means and make informed financial decisions while setting realistic short and long-term goals to provide for you and your family. The awareness that not everyone has the same monetary values, needs, and circumstances.\n\nEnvironmental: Demonstrate your commitment to a healthy planet and be aware of how your daily choices might contribute to the instability of the earth's ever-changing state of the physical environment.","What are the eight-dimensional windows to wellbeing?",{"_uid":2059,"answer":2060,"question":2061,"component":699},"99a9e6d2-e821-4b99-9cd6-6a3ecd289f24","Fitness, wellness, and wellbeing are all part of a “wholistic” approach to a life of health and longevity. If wellbeing is where we are going, think of wellness as how to get there. Wellness is a set of habits and behaviors, which includes fitness. Wellness is the state or quality of being healthy. Meanwhile, wellbeing is the state of being healthy, happy, or successful. Wellness plays a part in wellbeing, and a sense of wellbeing often generates more wellness habits since they are interconnected. Wellness focuses more on physical health, while wellbeing emphasizes mental and emotional health. Consider how wellness alone does not paint the complete picture as it focuses on what would harm you sooner instead of concentrating on longevity through wellbeing.","What is a wholistic approach?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2063,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2075,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2076,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2064,"component":39,"meta_info":2072,"block_image":2073,"cover_image":2074,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2065,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2070,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2071,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2066,"component":118,"meta_info":2067,"meta_title":7,"block_image":2068,"cover_image":2069,"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":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2078,"slug":676,"full_slug":677,"sort_by_date":48,"position":678,"tag_list":2080,"is_startpage":9,"parent_id":680,"meta_data":48,"group_id":681,"first_published_at":659,"release_id":48,"lang":60,"path":7,"alternates":2081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2079,"component":669,"social_link_tiktok":670,"social_link_twitter":671,"social_link_website":672,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":674,"social_link_instagram":675,"social_link_pinterest":7},{"id":667,"alt":657,"name":7,"focus":48,"title":657,"filename":668,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":2083},[2084,2089,2093,2098,2110,2122,2127,2159,2163,2173,2193,2213,2247,2252,2262,2279,2283,2295,2300,2304,2354,2359,2369,2381,2385,2389],{"type":751,"attrs":2085,"content":2086},{"level":753},[2087],{"text":2088,"type":736},"What is the Difference Between Fitness vs Wellness vs Wellbeing?",{"type":732,"content":2090},[2091],{"text":2092,"type":736},"With mental health coming to the forefront in the last few years and science helping us understand that we need to look beyond fitness and start approaching our health from a \"wholistic\" approach. To de-stress from our busy lives and work towards being physically, mentally, and emotionally fit, we need to upgrade our exercise routines. This article will dive deeper into popular words such as fitness, wellness, and wellbeing. We will help you understand what these words mean and show you how they're all related.",{"type":751,"attrs":2094,"content":2095},{"level":753},[2096],{"text":2097,"type":736},"Fitness",{"type":1583,"attrs":2099},{"id":2100,"body":2101},"ab6ae9bf-88a7-44ad-b42f-23ed91858cfd",[2102],{"url":2103,"_uid":2104,"image":2105,"component":1595,"copyright_details":2109},{"id":7,"url":7,"linktype":1589,"fieldtype":14,"cached_url":7},"i-20c89898-a99a-4651-907d-58709d3f7372",{"id":2106,"alt":2107,"name":7,"focus":48,"title":2107,"filename":2108,"copyright":7,"fieldtype":50},5433661,"FightCamp - Fitness vs Wellness vs Wellbeing","https://a.storyblok.com/f/115220/1100x1100/c2dc78de65/tommy_duquette.png",[],{"type":732,"content":2111},[2112,2114,2120],{"text":2113,"type":736},"Fitness is defined as your ability to fulfill daily tasks with optimal quality, endurance, and strength with the ",{"text":2115,"type":736,"marks":2116},"management",[2117],{"type":741,"attrs":2118},{"href":2119,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.medicalnewstoday.com/articles/7181",{"text":2121,"type":736}," of disease, fatigue, and stress and reduce sedentary behavior. We will discuss fitness as it pertains to physical health and how it's commonly used to improve your general health. There are different components of fitness that make up our general understanding of a fit body.",{"type":751,"attrs":2123,"content":2124},{"level":775},[2125],{"text":2126,"type":736},"Components of fitness:",{"type":1875,"content":2128},[2129,2135,2141,2147,2153],{"type":786,"content":2130},[2131],{"type":732,"content":2132},[2133],{"text":2134,"type":736},"Muscular Strength: The ability to exert force against some form of resistance in a single effort or typically a short period. ",{"type":786,"content":2136},[2137],{"type":732,"content":2138},[2139],{"text":2140,"type":736},"Muscular Endurance: The ability to continue exerting force over a prolonged time without getting tired. ",{"type":786,"content":2142},[2143],{"type":732,"content":2144},[2145],{"text":2146,"type":736},"Cardiorespiratory Endurance: Commonly referred to as cardiovascular endurance, is the relationship between your heart (cardio) and lungs (respiratory). When measured, it shows how efficiently your cardiorespiratory system functions and indicates how physically fit and healthy you are. You have a lower resting heart rate when your heart and lungs work efficiently. You can recover quicker, as well as your ability to oxygenate your blood and expel carbon dioxide appropriately. Picture Mr. Myagi telling you to breathe in and out here.",{"type":786,"content":2148},[2149],{"type":732,"content":2150},[2151],{"text":2152,"type":736},"Flexibility: The ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. Although flexibility varies from person to person, minimum ranges are necessary for maintaining joint and total body health.",{"type":786,"content":2154},[2155],{"type":732,"content":2156},[2157],{"text":2158,"type":736},"Body Composition: Your body's core components like fat, protein, minerals, and body water. It provides a better glimpse into your overall health than traditional methods like BMI & weight by accurately showing changes in fat mass, lean muscle mass, and body fat percentage.",{"type":751,"attrs":2160,"content":2161},{"level":753},[2162],{"text":339,"type":736},{"type":1583,"attrs":2164},{"id":2100,"body":2165},[2166],{"url":2167,"_uid":2168,"image":2169,"component":1595,"copyright_details":2172},{"id":7,"url":7,"linktype":1589,"fieldtype":14,"cached_url":7},"i-db18d3f2-253a-4c37-8ab6-c71ada98808b",{"id":2170,"alt":2107,"name":7,"focus":48,"title":2107,"filename":2171,"copyright":7,"fieldtype":50},5433683,"https://a.storyblok.com/f/115220/1100x1100/f2cdd3145a/tommy-duquette-wellness.png",[],{"type":732,"content":2174},[2175,2177,2183,2185,2191],{"text":2176,"type":736},"Wellness is an action-oriented practice that can lead to greater mental, emotional, and physical health. ",{"text":2178,"type":736,"marks":2179},"The Global Wellness Institute",[2180],{"type":741,"attrs":2181},{"href":2182,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://globalwellnessinstitute.org/what-is-wellness/",{"text":2184,"type":736}," defines wellness as the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health. Wellness can be achieved through ",{"text":2186,"type":736,"marks":2187},"healthy lifestyle",[2188],{"type":741,"attrs":2189},{"href":2190,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-leading-a-healthy-lifestyle-will-help-your-body-and-mind",{"text":2192,"type":736}," habits like regular physical activity or yearly preventive health screenings. Consider nutritional consultations or programs to lose weight or stop drinking and smoking.",{"type":732,"content":2194},[2195,2197,2203,2205,2211],{"text":2196,"type":736},"Notice the emphasis on health through actions, activities, and intent with wellness, which keeps the highlight on the physical being but, more importantly, expands it beyond your body, brain, breath, and movement. A multidimensional approach allows us to strive for personal harmony according to our views and priorities. Health is the predominant focus in wellness rather than happiness. Previously the ",{"text":2198,"type":736,"marks":2199},"research",[2200],{"type":741,"attrs":2201},{"href":2202,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://healthcare-conversation.com/2020/03/09/the-shift-from-wellness-to-well-being/",{"text":2204,"type":736}," surrounding wellness included the behaviors and lifestyles that put people at premature risk of disease and death, such as smoking, inactivity, poor diet, and stress. To ",{"text":2206,"type":736,"marks":2207},"balance your wellness",[2208],{"type":741,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/",{"text":2212,"type":736},", you must implement self-regulation, self-awareness, habits, and strategies to help change your life. ",{"type":1875,"content":2214},[2215,2221,2227,2241],{"type":786,"content":2216},[2217],{"type":732,"content":2218},[2219],{"text":2220,"type":736},"Self-regulation: Your ability to control your impulses and behavior to meet specific standards, goals, or ideals. This control of self-regulation is aligned with your own values. It requires mental energy, which is problematic because your brain is always looking to preserve energy, which may complicate things.",{"type":786,"content":2222},[2223],{"type":732,"content":2224},[2225],{"text":2226,"type":736},"Habits: Your ability to change a routine to a habit will significantly benefit you since it won't require more mental energy than having to focus on the task at hand. About 40% percent of your daily behavior comes from your habits, and this will ultimately play a significant role in what your future is going to look like. Establish healthy habits since unhealthy habits are tough to change and require a conscious thought beyond self-regulation to rewire your brain. So stay engaged with your FightCamp community to positively wire your brain to healthy, purposeful movement daily.",{"type":786,"content":2228},[2229],{"type":732,"content":2230},[2231,2233,2239],{"text":2232,"type":736},"Self-awareness: Start paying attention to what you're doing, when you change those little things, and how they affect your life. When you want to insert a new habit, consider how your other habits might affect your new routine. If you are a night owl and want to complete multiple rounds on the ",{"text":2234,"type":736,"marks":2235},"FightCamp app",[2236],{"type":741,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":2240,"type":736}," by waking up extra early, you might find it challenging to be motivated. You might want to get more sleep when you know how your short nights affect your commitment to fitness and health. Self-awareness also considers what kind of person you are, a night owl vs. an early bird, simple vs. complex, or impulsive vs. reserved.",{"type":786,"content":2242},[2243],{"type":732,"content":2244},[2245],{"text":2246,"type":736},"Strategies: Set yourself up for success through accountability, scheduling, and monitoring. Different ways to succeed come from making your strategies count for the short and long term, and once you have implemented those strategies for more than two months, your planned strategies become habits. Since new habits, on average, take 66 days to form, so stick with your path and engage with others in your community to benefit from improved health.",{"type":751,"attrs":2248,"content":2249},{"level":753},[2250],{"text":2251,"type":736},"Wellbeing",{"type":1583,"attrs":2253},{"id":2100,"body":2254},[2255],{"url":2256,"_uid":2257,"image":2258,"component":1595,"copyright_details":2261},{"id":7,"url":7,"linktype":1589,"fieldtype":14,"cached_url":7},"i-2567a38b-9d7d-4b72-8465-3d91af2a92ba",{"id":2259,"alt":2107,"name":7,"focus":48,"title":2107,"filename":2260,"copyright":7,"fieldtype":50},5433676,"https://a.storyblok.com/f/115220/1100x1100/5882e5f6a8/tommy-duquette-wellbeing.png",[],{"type":732,"content":2263},[2264,2269,2271,2277],{"text":2251,"type":736,"marks":2265},[2266],{"type":741,"attrs":2267},{"href":2268,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://hqlo.biomedcentral.com/articles/10.1186/s12955-020-01423-y",{"text":2270,"type":736}," is the combination of feeling good and functioning well; it is not focused on behaviors alone but rather on a state of being to how you perceive yourself and your life. Self-perception requires us to look inward and allows us to regulate our state of being when that is our focus. In particular, stress management through fitness (resistance training) has significantly improved ",{"text":2272,"type":736,"marks":2273},"anxiety symptoms",[2274],{"type":741,"attrs":2275},{"href":2276,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://link.springer.com/article/10.1007/s40279-017-0769-0",{"text":2278,"type":736},". Understanding our body's signals helps us understand and regulate emotional and physical states,\" says Dr. Helen Weng at the University of California San Francisco.",{"type":732,"content":2280},[2281],{"text":2282,"type":736},"You may exercise several times weekly, eat well, journal, and meditate before bed. But are you fulfilled? Do you feel mentally and physically strong? Are you satisfied with your relationships with others? And more importantly, are you happy with your relationship with yourself?",{"type":732,"content":2284},[2285,2287,2293],{"text":2286,"type":736},"Health and wellbeing go hand-in-hand, as ",{"text":2288,"type":736,"marks":2289},"health is not the predominant",[2290],{"type":741,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://selecthealth.org/blog/2021/05/wellness-vs-well-being",{"text":2294,"type":736}," factor of your wellbeing. Wellbeing considers the body, mind, and external influences such as your social connections, work situation, financial situation, and environmental interaction. The key to making this happen is your willingness to engage with the different dimensions of wellbeing beyond your physical fitness and health.",{"type":751,"attrs":2296,"content":2297},{"level":753},[2298],{"text":2299,"type":736},"The Eight-Dimensional Windows to Wellbeing",{"type":732,"content":2301},[2302],{"text":2303,"type":736},"Below are eight dimensions of wellbeing that you can start working on to create balanced harmony. Please note that they don't have to be equally balanced, but they all require attention and are interconnected.",{"type":1875,"content":2305},[2306,2312,2318,2324,2330,2336,2342,2348],{"type":786,"content":2307},[2308],{"type":732,"content":2309},[2310],{"text":2311,"type":736},"Physical: Personal care for your body to stay healthy, utilizing exercise, nutrition, sufficient sleep, and function optimally.",{"type":786,"content":2313},[2314],{"type":732,"content":2315},[2316],{"text":2317,"type":736},"Intellectual: Intellectual growth by staying curious, remaining a student to be a better teacher, and sharing your growing knowledge base and skillset.",{"type":786,"content":2319},[2320],{"type":732,"content":2321},[2322],{"text":2323,"type":736},"Emotional: Learning how to manage your emotions in a positive, constructive manner and appreciating other people's feelings. Understand and respect your feelings, values, and attitude.",{"type":786,"content":2325},[2326],{"type":732,"content":2327},[2328],{"text":2329,"type":736},"Social: Nurture healthy, caring, and intimate relationships while enjoying companionship. Stay involved with your community by contributing positively.",{"type":786,"content":2331},[2332],{"type":732,"content":2333},[2334],{"text":2335,"type":736},"Spiritual: Find purpose, value, and meaning in your own life without or with organized religion. Engage in activities that align with your beliefs and values.",{"type":786,"content":2337},[2338],{"type":732,"content":2339},[2340],{"text":2341,"type":736},"Career: Meaningful and rewarding participation in your work that provides personal satisfaction and life enrichment aligned with your values, goals, and lifestyle.",{"type":786,"content":2343},[2344],{"type":732,"content":2345},[2346],{"text":2347,"type":736},"Financial: Self-awareness to live within your means and make informed financial decisions while setting realistic short and long-term goals to provide for you and your family. The awareness that not everyone has the same monetary values, needs, and circumstances.",{"type":786,"content":2349},[2350],{"type":732,"content":2351},[2352],{"text":2353,"type":736},"Environmental: Demonstrate your commitment to a healthy planet and be aware of how your daily choices might contribute to the instability of the earth's ever-changing state of the physical environment.",{"type":751,"attrs":2355,"content":2356},{"level":753},[2357],{"text":2358,"type":736},"The Wholistic Approach",{"type":1583,"attrs":2360},{"id":2100,"body":2361},[2362],{"url":2363,"_uid":2364,"image":2365,"component":1595,"copyright_details":2368},{"id":7,"url":7,"linktype":1589,"fieldtype":14,"cached_url":7},"i-77e1293d-be9b-4561-af47-4a6257561bd5",{"id":2366,"alt":2107,"name":7,"focus":48,"title":2107,"filename":2367,"copyright":7,"fieldtype":50},5433694,"https://a.storyblok.com/f/115220/1100x1100/4f723ae326/tommy-duquette-wholistic-approach.png",[],{"type":732,"content":2370},[2371,2373,2379],{"text":2372,"type":736},"Fitness, wellness, and wellbeing are all part of a “wholistic” approach to a life of health and longevity. If wellbeing is where we are going, think of wellness as how to get there. Wellness is a set of habits and behaviors, which includes fitness. Wellness is the state or quality of being healthy. Meanwhile, wellbeing is the state of being healthy, ",{"text":2374,"type":736,"marks":2375},"happy",[2376],{"type":741,"attrs":2377},{"href":2378,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fightcamp-trainer-s-secrets-to-happiness",{"text":2380,"type":736},", or successful. Wellness plays a part in wellbeing, and a sense of wellbeing often generates more wellness habits since they are interconnected. Wellness focuses more on physical health, while wellbeing emphasizes mental and emotional health. Consider how wellness alone does not paint the complete picture as it focuses on what would harm you sooner instead of concentrating on longevity through wellbeing.",{"type":732,"content":2382},[2383],{"text":2384,"type":736},"In conclusion, fitness, wellness, and wellbeing are all interconnected when you look at wellbeing as the whole and wellness as a part that includes fitness; then, you can start to work your way to a happier version of yourself. So continue to work on your fitness, incorporate the strategies for success from wellness and engage with your dimensions in a dynamic and personal way. ",{"type":751,"attrs":2386,"content":2387},{"level":753},[2388],{"text":1008,"type":736},{"type":732,"content":2390},[2391,2393,2397],{"text":2392,"type":736},"Take your fitness, wellness, and wellbeing 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":1014,"type":736,"marks":2394},[2395],{"type":741,"attrs":2396},{"href":1018,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":2398,"type":736}," 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":2400,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2405,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2406,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2401,"component":118,"meta_info":2402,"meta_title":7,"block_image":2403,"cover_image":2404,"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},[],[],"2022-08-18 00:00",{"_uid":2409,"title":2410,"plugin":43,"description":2411},"53c65cd2-e9f0-41a0-afa9-800f1f828de4","Fitness vs Wellness vs Wellbeing | FightCamp","FightCamp is talking about health in a “Wholistic” approach which includes not only fitness but wellness and wellbeing. Find out what the differences are.",{"id":2413,"alt":2414,"name":7,"focus":48,"title":2414,"filename":2415,"copyright":7,"fieldtype":50},5434949,"FightCamp -  Fitness vs Wellness vs Wellbeing","https://a.storyblok.com/f/115220/2400x990/9c8a016b34/fitness-vs-wellness-vs-wellbeing.png","We’re talking about health in a “Wholistic” approach which includes not only fitness but wellness and wellbeing. Find out what the differences are.",[],"fitness-vs-wellness-vs-wellbeing","blogs/fitness-vs-wellness-vs-wellbeing",-5110,[1051],"b0a0d4b5-e700-42e0-930a-cb1c5cedc553","2022-08-18T02:00:00.000Z",[],["Reactive",2426],{"name":2427,"created_at":2428,"published_at":2429,"updated_at":2430,"id":2431,"uuid":2432,"content":2433,"slug":2427,"full_slug":2466,"sort_by_date":48,"position":55,"tag_list":2467,"is_startpage":9,"parent_id":2468,"meta_data":48,"group_id":2469,"first_published_at":2470,"release_id":48,"lang":60,"path":2471,"alternates":2472,"default_full_slug":48,"translated_slugs":48},"topic-hub","2021-10-01T19:39:48.876Z","2021-12-08T00:45:02.764Z","2021-12-08T00:45:02.792Z",75402160,"9599619a-d422-4a03-9bcf-14f26f932235",{"_uid":2434,"component":2435,"meta_info":2436,"custom_content_list":2440},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":2437,"title":2438,"plugin":43,"description":2439},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[2441,2446,2451,2456],{"_uid":2442,"label":2443,"value":2444,"dev_id":2445,"component":736},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":2447,"label":2448,"value":2449,"dev_id":2450,"component":736},"3d23b024-cf35-4e19-be87-0838f927fdc9","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.","hub.topic.email.description",{"_uid":2452,"label":2453,"value":2454,"dev_id":2455,"component":736},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me Up!","hub.topic.email.button",{"_uid":2457,"link":2458,"image":2459,"label":2463,"dev_id":2464,"component":2465},"a7fcb743-1dea-44df-a5d7-2ef40860fc58","https://joinfightcamp.com/shop?utm_source=organicBlog&utm_medium=topicssmallad&utm_content=packages&utm_campaign=bag",{"id":2460,"alt":2461,"name":7,"focus":48,"title":2461,"filename":2462,"copyright":7,"fieldtype":50},3337732,"Explore FightCamp Packages - Punching Bag","https://a.storyblok.com/f/115220/600x500/e2f8a30792/20211118_fc_blog_ads_600x500.png","Small Ad","hub.topic.ad.small_1","image","pages/topic-hub",[],75402157,"29eecad4-058f-4f4a-9f16-5d2598d9aadd","2021-11-10T18:41:46.807Z","t/boxing",[],1785892961935]