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New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":735,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":727,"full_slug":728,"sort_by_date":48,"position":729,"tag_list":730,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":732,"first_published_at":733,"release_id":48,"lang":60,"path":48,"alternates":734,"default_full_slug":48,"translated_slugs":48},"A Boxer’s Diet","2021-10-15T21:33:04.220Z","2022-09-26T20:00:09.780Z","2022-09-26T20:00:09.810Z",78237708,"9e49bf55-ac44-4448-b4ef-24d816627248",{"_uid":664,"title":657,"topic":665,"author":680,"content":704,"category":713,"schedule":721,"component":722,"meta_info":723,"cover_image":725,"description":711,"custom_content_list":726},"94583f00-0134-4ba9-ad76-026cab962609",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":666,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":678,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":679,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":667,"component":39,"meta_info":675,"block_image":676,"cover_image":677,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":668,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":673,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":674,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":669,"component":118,"meta_info":670,"meta_title":7,"block_image":671,"cover_image":672,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":681,"created_at":682,"published_at":683,"updated_at":684,"id":685,"uuid":686,"content":687,"slug":697,"full_slug":698,"sort_by_date":48,"position":133,"tag_list":699,"is_startpage":9,"parent_id":700,"meta_data":48,"group_id":701,"first_published_at":702,"release_id":48,"lang":60,"path":48,"alternates":703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":688,"_uid":689,"name":690,"photo":691,"component":694,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":695,"social_link_linkedin":7,"social_link_instagram":696,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":692,"alt":690,"name":7,"focus":48,"title":690,"filename":693,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":705,"content":706},"doc",[707],{"type":708,"content":709},"paragraph",[710],{"text":711,"type":712},"test content goes here","text",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":714,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"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},[],[],"2021-08-02 00:00","article",{"_uid":724,"title":7,"plugin":43,"description":7},"cea0b1ca-cebe-484b-9aa5-306ea26e91ce",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},[],"a-boxer-s-diet","blogs/a-boxer-s-diet",50,[],60887917,"2e6a7e20-83ce-4394-b43d-98f8b83b3b8e","2021-08-02T21:58:17.000Z",[],["Reactive",736],[737,970,1315,1603,1859,2076],{"name":738,"created_at":739,"published_at":740,"updated_at":741,"id":742,"uuid":743,"content":744,"slug":961,"full_slug":962,"sort_by_date":48,"position":963,"tag_list":964,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":966,"first_published_at":967,"release_id":48,"lang":60,"path":968,"alternates":969,"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":745,"faqs":746,"title":738,"topic":756,"author":771,"content":772,"category":942,"schedule":950,"component":722,"meta_info":951,"cover_image":955,"description":959,"contributors":960},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[747,752],{"_uid":748,"answer":749,"question":750,"component":751},"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?","faq_schema",{"_uid":753,"answer":754,"question":755,"component":751},"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":757,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":769,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":758,"component":39,"meta_info":766,"block_image":767,"cover_image":768,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":759,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":760,"component":118,"meta_info":761,"meta_title":7,"block_image":762,"cover_image":763,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":705,"content":773},[774,781,785,789,792,797,803,807,812,839,844,848,853,857,862,866,871,905,910,914,928],{"type":775,"attrs":776,"content":778},"heading",{"level":777},2,[779],{"text":780,"type":712},"Improve Your Sleep Hygiene",{"type":708,"content":782},[783],{"text":784,"type":712},"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":775,"attrs":786,"content":787},{"level":777},[788],{"text":750,"type":712},{"type":708,"content":790},[791],{"text":749,"type":712},{"type":775,"attrs":793,"content":794},{"level":777},[795],{"text":796,"type":712},"6 Tips For Good Sleep Hygiene",{"type":775,"attrs":798,"content":800},{"level":799},3,[801],{"text":802,"type":712},"1. Establish a Regular Bedtime Routine ",{"type":708,"content":804},[805],{"text":806,"type":712},"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":775,"attrs":808,"content":809},{"level":799},[810],{"text":811,"type":712},"2. Be Cool and Calm",{"type":708,"content":813},[814,816,827,829,837],{"text":815,"type":712},"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":817,"type":712,"marks":818},"sleep experts",[819,825],{"type":820,"attrs":821},"link",{"href":822,"uuid":48,"anchor":48,"custom":823,"target":824,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},"_blank",{"type":826},"underline",{"text":828,"type":712},", 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":830,"type":712,"marks":831},"CDC",[832,836],{"type":820,"attrs":833},{"href":834,"uuid":48,"anchor":48,"custom":835,"target":824,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":826},{"text":838,"type":712},", \"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":775,"attrs":840,"content":841},{"level":799},[842],{"text":843,"type":712},"3. Keep it Light Before Bed ",{"type":708,"content":845},[846],{"text":847,"type":712},"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":775,"attrs":849,"content":850},{"level":799},[851],{"text":852,"type":712},"4. Limit Naps During the Day ",{"type":708,"content":854},[855],{"text":856,"type":712},"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":775,"attrs":858,"content":859},{"level":799},[860],{"text":861,"type":712},"5. Avoid Looking at the Clock",{"type":708,"content":863},[864],{"text":865,"type":712},"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":775,"attrs":867,"content":868},{"level":799},[869],{"text":870,"type":712},"6. FightCamp First Thing in the Morning ",{"type":708,"content":872},[873,875,883,885,893,895,903],{"text":874,"type":712},"For ",{"text":876,"type":712,"marks":877},"improved sleep",[878,882],{"type":820,"attrs":879},{"href":880,"uuid":48,"anchor":48,"custom":881,"target":824,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":826},{"text":884,"type":712},", select an aerobic workout in the morning and complete it. ",{"text":886,"type":712,"marks":887},"Studies",[888,892],{"type":820,"attrs":889},{"href":890,"uuid":48,"anchor":48,"custom":891,"target":824,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":826},{"text":894,"type":712}," 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":896,"type":712,"marks":897},"pressure to sleep",[898,902],{"type":820,"attrs":899},{"href":900,"uuid":48,"anchor":48,"custom":901,"target":824,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":826},{"text":904,"type":712}," builds up the longer you stay awake and decreases when you sleep.",{"type":775,"attrs":906,"content":907},{"level":777},[908],{"text":909,"type":712},"Train Like a Fighter, Sleep Like a Baby",{"type":708,"content":911},[912],{"text":913,"type":712},"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":708,"content":915},[916,918,926],{"text":917,"type":712},"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":919,"type":712,"marks":920},"FightCamp",[921,925],{"type":820,"attrs":922},{"href":923,"uuid":48,"anchor":48,"custom":924,"target":824,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":826},{"text":927,"type":712}," 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":708,"content":929},[930,932,940],{"text":931,"type":712},"As ",{"text":933,"type":712,"marks":934},"Mike Tyson",[935,939],{"type":820,"attrs":936},{"href":937,"uuid":48,"anchor":48,"custom":938,"target":824,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":826},{"text":941,"type":712}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":943,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":948,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":944,"component":118,"meta_info":945,"meta_title":7,"block_image":946,"cover_image":947,"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":952,"title":953,"plugin":43,"description":954},"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":956,"alt":957,"name":7,"focus":7,"title":957,"filename":958,"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,[965],"featured","514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z","wellness/{{story.slug}}",[],{"name":971,"created_at":972,"published_at":973,"updated_at":974,"id":975,"uuid":976,"content":977,"slug":1309,"full_slug":1310,"sort_by_date":48,"position":1311,"tag_list":1312,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":1313,"first_published_at":973,"release_id":48,"lang":60,"path":968,"alternates":1314,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":978,"faqs":979,"title":971,"topic":996,"author":1011,"content":1012,"category":1290,"schedule":1298,"component":722,"meta_info":1299,"cover_image":1303,"description":1307,"contributors":1308},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[980,984,988,992],{"_uid":981,"answer":982,"question":983,"component":751},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":985,"answer":986,"question":987,"component":751},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":989,"answer":990,"question":991,"component":751},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":993,"answer":994,"question":995,"component":751},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":997,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1009,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1010,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":998,"component":39,"meta_info":1006,"block_image":1007,"cover_image":1008,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":999,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1004,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1005,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1000,"component":118,"meta_info":1001,"meta_title":7,"block_image":1002,"cover_image":1003,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":705,"content":1013},[1014,1018,1022,1026,1030,1033,1037,1041,1187,1191,1195,1199,1204,1225,1257,1262,1272,1277,1286],{"type":708,"content":1015},[1016],{"text":1017,"type":712},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":708,"content":1019},[1020],{"text":1021,"type":712},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":708,"content":1023},[1024],{"text":1025,"type":712},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":775,"attrs":1027,"content":1028},{"level":777},[1029],{"text":983,"type":712},{"type":708,"content":1031},[1032],{"text":982,"type":712},{"type":775,"attrs":1034,"content":1035},{"level":777},[1036],{"text":987,"type":712},{"type":708,"content":1038},[1039],{"text":1040,"type":712},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":1042,"content":1043},"bullet_list",[1044,1079,1124,1155],{"type":1045,"content":1046},"list_item",[1047,1051],{"type":708,"content":1048},[1049],{"text":1050,"type":712},"Physical Activity",{"type":1042,"content":1052},[1053,1059,1065],{"type":1045,"content":1054},[1055],{"type":708,"content":1056},[1057],{"text":1058,"type":712},"Exercise/cardio routines",{"type":1045,"content":1060},[1061],{"type":708,"content":1062},[1063],{"text":1064,"type":712},"Personal programming",{"type":1045,"content":1066},[1067,1071],{"type":708,"content":1068},[1069],{"text":1070,"type":712},"Event preparation ",{"type":1042,"content":1072},[1073],{"type":1045,"content":1074},[1075],{"type":708,"content":1076},[1077],{"text":1078,"type":712},"Obstacle course training, race training (running, biking, swimming)",{"type":1045,"content":1080},[1081,1084],{"type":708,"content":1082},[1083],{"text":433,"type":712},{"type":1042,"content":1085},[1086,1092,1098],{"type":1045,"content":1087},[1088],{"type":708,"content":1089},[1090],{"text":1091,"type":712},"Meal planning",{"type":1045,"content":1093},[1094],{"type":708,"content":1095},[1096],{"text":1097,"type":712},"Dieting",{"type":1045,"content":1099},[1100,1104],{"type":708,"content":1101},[1102],{"text":1103,"type":712},"Teaching nutritional information",{"type":1042,"content":1105},[1106,1112,1118],{"type":1045,"content":1107},[1108],{"type":708,"content":1109},[1110],{"text":1111,"type":712},"Calories",{"type":1045,"content":1113},[1114],{"type":708,"content":1115},[1116],{"text":1117,"type":712},"Macros/micros",{"type":1045,"content":1119},[1120],{"type":708,"content":1121},[1122],{"text":1123,"type":712},"Supplementation",{"type":1045,"content":1125},[1126,1129],{"type":708,"content":1127},[1128],{"text":406,"type":712},{"type":1042,"content":1130},[1131,1137,1143,1149],{"type":1045,"content":1132},[1133],{"type":708,"content":1134},[1135],{"text":1136,"type":712},"Stress reduction",{"type":1045,"content":1138},[1139],{"type":708,"content":1140},[1141],{"text":1142,"type":712},"Habit formation",{"type":1045,"content":1144},[1145],{"type":708,"content":1146},[1147],{"text":1148,"type":712},"Improving self-image ",{"type":1045,"content":1150},[1151],{"type":708,"content":1152},[1153],{"text":1154,"type":712},"Practicing positive mindset creation",{"type":1045,"content":1156},[1157,1161],{"type":708,"content":1158},[1159],{"text":1160,"type":712},"Personal Wellness",{"type":1042,"content":1162},[1163,1169,1175,1181],{"type":1045,"content":1164},[1165],{"type":708,"content":1166},[1167],{"text":1168,"type":712},"Work-life balance",{"type":1045,"content":1170},[1171],{"type":708,"content":1172},[1173],{"text":1174,"type":712},"Increasing life satisfaction",{"type":1045,"content":1176},[1177],{"type":708,"content":1178},[1179],{"text":1180,"type":712},"Prioritizing self-care",{"type":1045,"content":1182},[1183],{"type":708,"content":1184},[1185],{"text":1186,"type":712},"Time management",{"type":775,"attrs":1188,"content":1189},{"level":777},[1190],{"text":991,"type":712},{"type":708,"content":1192},[1193],{"text":1194,"type":712},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":708,"content":1196},[1197],{"text":1198,"type":712},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":775,"attrs":1200,"content":1201},{"level":777},[1202],{"text":1203,"type":712},"What to Look For?",{"type":708,"content":1205},[1206,1208,1213,1215,1219,1221,1223],{"text":1207,"type":712},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":1209,"type":712,"marks":1210},"Are they certified? (Note: ",[1211],{"type":1212},"italic",{"text":1214,"type":712},"credentials do not always mean being qualified)",{"text":1216,"type":712,"marks":1217}," Do their clients have promising success? What is the value of what they are offering? ",[1218],{"type":1212},{"text":1220,"type":712},"It’s important to make sure the coach you choose is the right fit for you.",{"type":1222},"hard_break",{"text":1224,"type":712},"Things to keep in mind when researching:",{"type":1042,"content":1226},[1227,1233,1239,1245,1251],{"type":1045,"content":1228},[1229],{"type":708,"content":1230},[1231],{"text":1232,"type":712},"Degrees",{"type":1045,"content":1234},[1235],{"type":708,"content":1236},[1237],{"text":1238,"type":712},"Licenses",{"type":1045,"content":1240},[1241],{"type":708,"content":1242},[1243],{"text":1244,"type":712},"Accredited certifications",{"type":1045,"content":1246},[1247],{"type":708,"content":1248},[1249],{"text":1250,"type":712},"Client testimonies or reviews",{"type":1045,"content":1252},[1253],{"type":708,"content":1254},[1255],{"text":1256,"type":712},"Success stories",{"type":775,"attrs":1258,"content":1259},{"level":777},[1260],{"text":1261,"type":712},"Your Road to Wellness",{"type":708,"content":1263},[1264,1266,1270],{"text":1265,"type":712},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":1267,"type":712,"marks":1268},"x, y or z ",[1269],{"type":1212},{"text":1271,"type":712},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":775,"attrs":1273,"content":1274},{"level":777},[1275],{"text":1276,"type":712},"Train Like A Fighter",{"type":708,"content":1278},[1279,1280,1285],{"text":917,"type":712},{"text":919,"type":712,"marks":1281},[1282],{"type":820,"attrs":1283},{"href":923,"uuid":48,"anchor":48,"custom":1284,"target":824,"linktype":13},{},{"text":927,"type":712},{"type":708,"content":1287},[1288],{"text":1289,"type":712},"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":1291,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1296,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1297,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1292,"component":118,"meta_info":1293,"meta_title":7,"block_image":1294,"cover_image":1295,"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},[],[],"2023-01-31 00:00",{"_uid":1300,"title":1301,"plugin":43,"description":1302},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":1304,"alt":1305,"name":7,"focus":7,"title":1305,"filename":1306,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[965],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1316,"created_at":1317,"published_at":1318,"updated_at":1319,"id":1320,"uuid":1321,"content":1322,"slug":1597,"full_slug":1598,"sort_by_date":48,"position":1599,"tag_list":1600,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":1601,"first_published_at":1318,"release_id":48,"lang":60,"path":968,"alternates":1602,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":1323,"faqs":1324,"title":1316,"topic":1353,"author":1011,"content":1368,"category":1580,"schedule":1588,"component":722,"meta_info":1589,"cover_image":1592,"description":1591,"contributors":1596},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1325,1329,1333,1337,1341,1345,1349],{"_uid":1326,"answer":1327,"question":1328,"component":751},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":1330,"answer":1331,"question":1332,"component":751},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":1334,"answer":1335,"question":1336,"component":751},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":1338,"answer":1339,"question":1340,"component":751},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":1342,"answer":1343,"question":1344,"component":751},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":1346,"answer":1347,"question":1348,"component":751},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":1350,"answer":1351,"question":1352,"component":751},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1354,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1366,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1355,"component":39,"meta_info":1363,"block_image":1364,"cover_image":1365,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1356,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1357,"component":118,"meta_info":1358,"meta_title":7,"block_image":1359,"cover_image":1360,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":705,"content":1369},[1370,1390,1394,1400,1415,1419,1424,1436,1441,1445,1465,1477,1481,1493,1498,1502,1514,1518,1530,1535,1546,1549,1554,1566,1571],{"type":708,"content":1371},[1372,1374,1380,1382,1388],{"text":1373,"type":712},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1375,"type":712,"marks":1376},"overall mental health",[1377],{"type":820,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"target":824,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1381,"type":712},". Then, there are the physical benefits, from ",{"text":1383,"type":712,"marks":1384},"boosting endurance",[1385],{"type":820,"attrs":1386},{"href":1387,"uuid":48,"anchor":48,"target":824,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1389,"type":712}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":708,"content":1391},[1392],{"text":1393,"type":712},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":775,"attrs":1395,"content":1396},{"level":777},[1397,1399],{"text":1398,"type":712},"Ways Exercise Can Help You Maximize Sleep",{"type":1222},{"type":1401,"attrs":1402},"blok",{"id":1403,"body":1404},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1405],{"url":1406,"_uid":1408,"image":1409,"component":1413,"copyright_details":1414},{"id":7,"url":7,"linktype":1407,"fieldtype":14,"cached_url":7},"story","i-4be685f7-3643-445c-b835-23645f983b26",{"id":1410,"alt":1411,"name":7,"focus":48,"title":1411,"filename":1412,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png","content_image",[],{"type":708,"content":1416},[1417],{"text":1418,"type":712},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":775,"attrs":1420,"content":1421},{"level":799},[1422],{"text":1423,"type":712},"1. Decreases Sleep Onset",{"type":708,"content":1425},[1426,1428,1434],{"text":1427,"type":712},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":1429,"type":712,"marks":1430},"Sleep onset",[1431],{"type":820,"attrs":1432},{"href":1433,"uuid":48,"anchor":48,"target":824,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1435,"type":712},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":775,"attrs":1437,"content":1438},{"level":799},[1439],{"text":1440,"type":712},"2. Enhances Restorative and REM Sleep",{"type":708,"content":1442},[1443],{"text":1444,"type":712},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":1042,"content":1446},[1447,1453,1459],{"type":1045,"content":1448},[1449],{"type":708,"content":1450},[1451],{"text":1452,"type":712},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":1045,"content":1454},[1455],{"type":708,"content":1456},[1457],{"text":1458,"type":712},"Stage 2 - You are in a light sleep mode",{"type":1045,"content":1460},[1461],{"type":708,"content":1462},[1463],{"text":1464,"type":712},"Stage 3 - You are in a deep sleep mode",{"type":708,"content":1466},[1467,1469,1475],{"text":1468,"type":712},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1470,"type":712,"marks":1471},"REM sleep",[1472],{"type":820,"attrs":1473},{"href":1474,"uuid":48,"anchor":48,"target":824,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1476,"type":712}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":708,"content":1478},[1479],{"text":1480,"type":712},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":708,"content":1482},[1483,1485,1491],{"text":1484,"type":712},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1486,"type":712,"marks":1487},"study",[1488],{"type":820,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"target":824,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1492,"type":712}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":775,"attrs":1494,"content":1495},{"level":799},[1496],{"text":1497,"type":712},"3. Improves Sleep Quality",{"type":708,"content":1499},[1500],{"text":1501,"type":712},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":708,"content":1503},[1504,1506,1512],{"text":1505,"type":712},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":1507,"type":712,"marks":1508},"analysis",[1509],{"type":820,"attrs":1510},{"href":1511,"uuid":48,"anchor":48,"target":824,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1513,"type":712}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":708,"content":1515},[1516],{"text":1517,"type":712},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":708,"content":1519},[1520,1522,1528],{"text":1521,"type":712},"Numerous ",{"text":1523,"type":712,"marks":1524},"studies",[1525],{"type":820,"attrs":1526},{"href":1527,"uuid":48,"anchor":48,"target":824,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1529,"type":712}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":775,"attrs":1531,"content":1532},{"level":777},[1533],{"text":1534,"type":712},"Better Sleep for Better Performance",{"type":1401,"attrs":1536},{"id":1403,"body":1537},[1538],{"url":1539,"_uid":1540,"image":1541,"component":1413,"copyright_details":1545},{"id":7,"url":7,"linktype":1407,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1542,"alt":1543,"name":7,"focus":48,"title":1543,"filename":1544,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":708,"content":1547},[1548],{"text":1351,"type":712},{"type":775,"attrs":1550,"content":1551},{"level":777},[1552],{"text":1553,"type":712},"Sleeping for Success",{"type":708,"content":1555},[1556,1558,1564],{"text":1557,"type":712},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":1559,"type":712,"marks":1560},"recovery",[1561],{"type":820,"attrs":1562},{"href":1563,"uuid":48,"anchor":48,"target":824,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1565,"type":712}," means better training performance.",{"type":775,"attrs":1567,"content":1568},{"level":777},[1569],{"text":1570,"type":712},"Train Like a Fighter",{"type":708,"content":1572},[1573,1574,1578],{"text":917,"type":712},{"text":919,"type":712,"marks":1575},[1576],{"type":820,"attrs":1577},{"href":923,"uuid":48,"anchor":48,"target":824,"linktype":13},{"text":1579,"type":712}," 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":1581,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1586,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1582,"component":118,"meta_info":1583,"meta_title":7,"block_image":1584,"cover_image":1585,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":1590,"title":1316,"plugin":43,"description":1591},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":1593,"alt":1594,"name":7,"focus":48,"title":1594,"filename":1595,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[965],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1604,"created_at":1605,"published_at":1606,"updated_at":1607,"id":1608,"uuid":1609,"content":1610,"slug":1853,"full_slug":1854,"sort_by_date":48,"position":1855,"tag_list":1856,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":1857,"first_published_at":1606,"release_id":48,"lang":60,"path":968,"alternates":1858,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":1611,"faqs":1612,"title":1604,"topic":1637,"author":1652,"content":1653,"category":1834,"schedule":1842,"component":722,"meta_info":1843,"cover_image":1847,"description":1851,"contributors":1852},"15047e90-1cb3-49d0-a81f-1e2be9236592",[1613,1617,1621,1625,1629,1633],{"_uid":1614,"answer":1615,"question":1616,"component":751},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":1618,"answer":1619,"question":1620,"component":751},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":1622,"answer":1623,"question":1624,"component":751},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":1626,"answer":1627,"question":1628,"component":751},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":1630,"answer":1631,"question":1632,"component":751},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":1634,"answer":1635,"question":1636,"component":751},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1638,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1650,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1651,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1639,"component":39,"meta_info":1647,"block_image":1648,"cover_image":1649,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1640,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1645,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1641,"component":118,"meta_info":1642,"meta_title":7,"block_image":1643,"cover_image":1644,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":705,"content":1654},[1655,1659,1663,1667,1675,1679,1683,1687,1723,1727,1730,1734,1738,1784,1788,1802,1812,1816,1820,1831],{"type":708,"content":1656},[1657],{"text":1658,"type":712},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":708,"content":1660},[1661],{"text":1662,"type":712},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":775,"attrs":1664,"content":1665},{"level":777},[1666],{"text":1616,"type":712},{"type":708,"content":1668},[1669,1671],{"text":1670,"type":712},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":1672,"type":712,"marks":1673},"Yikes.",[1674],{"type":1212},{"type":708,"content":1676},[1677],{"text":1678,"type":712},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":775,"attrs":1680,"content":1681},{"level":777},[1682],{"text":1620,"type":712},{"type":708,"content":1684},[1685],{"text":1686,"type":712},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1688,"attrs":1689,"content":1692},"ordered_list",{"order":1690},{"order":1691},1,[1693,1699,1705,1711,1717],{"type":1045,"content":1694},[1695],{"type":708,"content":1696},[1697],{"text":1698,"type":712},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":1045,"content":1700},[1701],{"type":708,"content":1702},[1703],{"text":1704,"type":712},"Use devices at eye level to prevent bad posture habits.",{"type":1045,"content":1706},[1707],{"type":708,"content":1708},[1709],{"text":1710,"type":712},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":1045,"content":1712},[1713],{"type":708,"content":1714},[1715],{"text":1716,"type":712},"Do neck and shoulder stretches regularly.",{"type":1045,"content":1718},[1719],{"type":708,"content":1720},[1721],{"text":1722,"type":712},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":775,"attrs":1724,"content":1725},{"level":777},[1726],{"text":1624,"type":712},{"type":708,"content":1728},[1729],{"text":1623,"type":712},{"type":775,"attrs":1731,"content":1732},{"level":777},[1733],{"text":1628,"type":712},{"type":708,"content":1735},[1736],{"text":1737,"type":712},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1688,"attrs":1739,"content":1741},{"order":1740},{"order":1691},[1742,1748,1754,1760,1766,1772,1778],{"type":1045,"content":1743},[1744],{"type":708,"content":1745},[1746],{"text":1747,"type":712},"Neck Rolls (both directions)",{"type":1045,"content":1749},[1750],{"type":708,"content":1751},[1752],{"text":1753,"type":712},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":1045,"content":1755},[1756],{"type":708,"content":1757},[1758],{"text":1759,"type":712},"Chin Tucks",{"type":1045,"content":1761},[1762],{"type":708,"content":1763},[1764],{"text":1765,"type":712},"Arm Circles",{"type":1045,"content":1767},[1768],{"type":708,"content":1769},[1770],{"text":1771,"type":712},"Rows",{"type":1045,"content":1773},[1774],{"type":708,"content":1775},[1776],{"text":1777,"type":712},"Chest Openers ",{"type":1045,"content":1779},[1780],{"type":708,"content":1781},[1782],{"text":1783,"type":712},"Shoulder Squeezes",{"type":775,"attrs":1785,"content":1786},{"level":777},[1787],{"text":1632,"type":712},{"type":708,"content":1789},[1790,1792,1800],{"text":1791,"type":712},"With movements and stretches to promote proper ",{"text":1793,"type":712,"marks":1794},"posture",[1795,1799],{"type":820,"attrs":1796},{"href":1797,"uuid":48,"anchor":48,"custom":1798,"target":824,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":826},{"text":1801,"type":712},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":775,"attrs":1803,"content":1804},{"level":777},[1805,1807],{"text":1806,"type":712},"How Can Boxing Help Alleviate Tech Neck?",{"text":1808,"type":712,"marks":1809}," ",[1810],{"type":1811},"bold",{"type":708,"content":1813},[1814],{"text":1815,"type":712},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":775,"attrs":1817,"content":1818},{"level":777},[1819],{"text":1570,"type":712},{"type":708,"content":1821},[1822,1824,1830],{"text":1823,"type":712},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":919,"type":712,"marks":1825},[1826,1829],{"type":820,"attrs":1827},{"href":923,"uuid":48,"anchor":48,"custom":1828,"target":824,"linktype":13},{},{"type":826},{"text":927,"type":712},{"type":708,"content":1832},[1833],{"text":1289,"type":712},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1835,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1840,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1841,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1836,"component":118,"meta_info":1837,"meta_title":7,"block_image":1838,"cover_image":1839,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1844,"title":1845,"plugin":43,"description":1846},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":1848,"alt":1849,"name":7,"focus":7,"title":1849,"filename":1850,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[965],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":1860,"created_at":1861,"published_at":1862,"updated_at":1863,"id":1864,"uuid":1865,"content":1866,"slug":2069,"full_slug":2070,"sort_by_date":48,"position":2071,"tag_list":2072,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":2073,"first_published_at":2074,"release_id":48,"lang":60,"path":968,"alternates":2075,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":1867,"faqs":1868,"title":1860,"topic":1897,"author":1652,"content":1912,"category":2050,"schedule":2058,"component":722,"meta_info":2059,"cover_image":2063,"description":2067,"contributors":2068},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[1869,1873,1877,1881,1885,1889,1893],{"_uid":1870,"answer":1871,"question":1872,"component":751},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":1874,"answer":1875,"question":1876,"component":751},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":1878,"answer":1879,"question":1880,"component":751},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":1882,"answer":1883,"question":1884,"component":751},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":1886,"answer":1887,"question":1888,"component":751},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":1890,"answer":1891,"question":1892,"component":751},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":1894,"answer":1895,"question":1896,"component":751},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1898,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1910,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1911,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1899,"component":39,"meta_info":1907,"block_image":1908,"cover_image":1909,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1900,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1905,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1906,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1901,"component":118,"meta_info":1902,"meta_title":7,"block_image":1903,"cover_image":1904,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":705,"content":1913},[1914,1918,1922,1926,1930,1933,1937,1948,1980,1985,1988,1992,1996,2006,2010,2014,2017,2021,2024,2028,2031,2036,2047],{"type":708,"content":1915},[1916],{"text":1917,"type":712},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":708,"content":1919},[1920],{"text":1921,"type":712},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":708,"content":1923},[1924],{"text":1925,"type":712},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":775,"attrs":1927,"content":1928},{"level":799},[1929],{"text":1872,"type":712},{"type":708,"content":1931},[1932],{"text":1871,"type":712},{"type":775,"attrs":1934,"content":1935},{"level":799},[1936],{"text":1876,"type":712},{"type":708,"content":1938},[1939,1941,1946],{"text":1940,"type":712},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":1793,"type":712,"marks":1942},[1943],{"type":820,"attrs":1944},{"href":1797,"uuid":48,"anchor":48,"custom":1945,"target":824,"linktype":13},{},{"text":1947,"type":712}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":1042,"content":1949},[1950,1956,1962,1968,1974],{"type":1045,"content":1951},[1952],{"type":708,"content":1953},[1954],{"text":1955,"type":712},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1045,"content":1957},[1958],{"type":708,"content":1959},[1960],{"text":1961,"type":712},"Swing your arms gently at approximately a 90-degree angle",{"type":1045,"content":1963},[1964],{"type":708,"content":1965},[1966],{"text":1967,"type":712},"Land on your heel with every step",{"type":1045,"content":1969},[1970],{"type":708,"content":1971},[1972],{"text":1973,"type":712},"Move your hips forward (not side-to-side)",{"type":1045,"content":1975},[1976],{"type":708,"content":1977},[1978],{"text":1979,"type":712},"Aim for shorter, brisker strides",{"type":775,"attrs":1981,"content":1982},{"level":799},[1983],{"text":1984,"type":712},"How Long Should You Power Walk For?",{"type":708,"content":1986},[1987],{"text":1879,"type":712},{"type":775,"attrs":1989,"content":1990},{"level":799},[1991],{"text":1884,"type":712},{"type":708,"content":1993},[1994],{"text":1995,"type":712},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":708,"content":1997},[1998,2000,2004],{"text":1999,"type":712},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":2001,"type":712,"marks":2002},"pumping",[2003],{"type":1212},{"text":2005,"type":712},"! ",{"type":708,"content":2007},[2008],{"text":2009,"type":712},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":775,"attrs":2011,"content":2012},{"level":799},[2013],{"text":1888,"type":712},{"type":708,"content":2015},[2016],{"text":1887,"type":712},{"type":775,"attrs":2018,"content":2019},{"level":799},[2020],{"text":1892,"type":712},{"type":708,"content":2022},[2023],{"text":1891,"type":712},{"type":775,"attrs":2025,"content":2026},{"level":799},[2027],{"text":1896,"type":712},{"type":708,"content":2029},[2030],{"text":1895,"type":712},{"type":775,"attrs":2032,"content":2033},{"level":777},[2034],{"text":2035,"type":712},"Train Like a Power Fighter",{"type":708,"content":2037},[2038,2040,2046],{"text":2039,"type":712},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":919,"type":712,"marks":2041},[2042,2045],{"type":820,"attrs":2043},{"href":923,"uuid":48,"anchor":48,"custom":2044,"target":824,"linktype":13},{},{"type":826},{"text":927,"type":712},{"type":708,"content":2048},[2049],{"text":1289,"type":712},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2051,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2056,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2052,"component":118,"meta_info":2053,"meta_title":7,"block_image":2054,"cover_image":2055,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2060,"title":2061,"plugin":43,"description":2062},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":2064,"alt":2065,"name":7,"focus":7,"title":2065,"filename":2066,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[965],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2077,"created_at":2078,"published_at":2079,"updated_at":2080,"id":2081,"uuid":2082,"content":2083,"slug":2304,"full_slug":2305,"sort_by_date":48,"position":2306,"tag_list":2307,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":2308,"first_published_at":2309,"release_id":48,"lang":60,"path":968,"alternates":2310,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":2084,"faqs":2085,"title":2094,"topic":2095,"author":1011,"content":2110,"category":2285,"schedule":2293,"component":722,"meta_info":2294,"cover_image":2298,"description":2302,"contributors":2303},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2086,2090],{"_uid":2087,"answer":2088,"question":2089,"component":751},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":2091,"answer":2092,"question":2093,"component":751},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2096,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2108,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2109,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2097,"component":39,"meta_info":2105,"block_image":2106,"cover_image":2107,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2098,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2103,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2104,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2099,"component":118,"meta_info":2100,"meta_title":7,"block_image":2101,"cover_image":2102,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":705,"content":2111},[2112,2116,2121,2145,2149,2154,2166,2170,2175,2179,2193,2198,2212,2217,2221,2226,2230,2235,2239,2244,2254,2267,2272,2282],{"type":708,"content":2113},[2114],{"text":2115,"type":712},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":775,"attrs":2117,"content":2118},{"level":777},[2119],{"text":2120,"type":712},"Cold Hard Facts",{"type":708,"content":2122},[2123,2125,2133,2135,2143],{"text":2124,"type":712},"The ",{"text":2126,"type":712,"marks":2127},"average American will usually gain around 10-15 lbs.",[2128,2132],{"type":820,"attrs":2129},{"href":2130,"uuid":48,"anchor":48,"custom":2131,"target":824,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":826},{"text":2134,"type":712}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":2136,"type":712,"marks":2137},"New Year resolution",[2138,2142],{"type":820,"attrs":2139},{"href":2140,"uuid":48,"anchor":48,"custom":2141,"target":824,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":826},{"text":2144,"type":712}," is health-related. ",{"type":708,"content":2146},[2147],{"text":2148,"type":712},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":775,"attrs":2150,"content":2151},{"level":777},[2152],{"text":2153,"type":712},"Getting Back into Routine",{"type":1401,"attrs":2155},{"id":2156,"body":2157},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2158],{"url":2159,"_uid":2160,"image":2161,"component":1413,"copyright_details":2165},{"id":7,"url":7,"linktype":1407,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2162,"alt":2163,"name":7,"focus":7,"title":2163,"filename":2164,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":708,"content":2167},[2168],{"text":2169,"type":712},"Here is how you can get back on track and in shape after the holidays.",{"type":775,"attrs":2171,"content":2172},{"level":799},[2173],{"text":2174,"type":712},"Start Slow",{"type":708,"content":2176},[2177],{"text":2178,"type":712},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":708,"content":2180},[2181,2183,2191],{"text":2182,"type":712},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":2184,"type":712,"marks":2185},"ease back into your training routine",[2186,2190],{"type":820,"attrs":2187},{"href":2188,"uuid":48,"anchor":48,"custom":2189,"target":824,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":826},{"text":2192,"type":712},", and you’re more likely to stick with it past the month of February. ",{"type":775,"attrs":2194,"content":2195},{"level":799},[2196],{"text":2197,"type":712},"Get Back on Track Consistently",{"type":708,"content":2199},[2200,2202,2210],{"text":2201,"type":712},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":2203,"type":712,"marks":2204},"eating the rainbow",[2205,2209],{"type":820,"attrs":2206},{"href":2207,"uuid":48,"anchor":48,"custom":2208,"target":824,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":826},{"text":2211,"type":712},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":775,"attrs":2213,"content":2214},{"level":799},[2215],{"text":2216,"type":712},"Don’t Be Too Hard on Yourself",{"type":708,"content":2218},[2219],{"text":2220,"type":712},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":775,"attrs":2222,"content":2223},{"level":799},[2224],{"text":2225,"type":712},"Reflect on the Small Victories",{"type":708,"content":2227},[2228],{"text":2229,"type":712},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":775,"attrs":2231,"content":2232},{"level":799},[2233],{"text":2234,"type":712},"Have Fun Getting Back Into Shape",{"type":708,"content":2236},[2237],{"text":2238,"type":712},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":775,"attrs":2240,"content":2241},{"level":777},[2242],{"text":2243,"type":712},"Progress Over Perfection",{"type":1401,"attrs":2245},{"id":2156,"body":2246},[2247],{"url":2248,"_uid":2249,"image":2250,"component":1413,"copyright_details":2253},{"id":7,"url":7,"linktype":1407,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2251,"alt":2163,"name":7,"focus":7,"title":2163,"filename":2252,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":708,"content":2255},[2256,2258,2265],{"text":2257,"type":712},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":2259,"type":712,"marks":2260},"planning",[2261],{"type":820,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"custom":2264,"target":824,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2266,"type":712},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":775,"attrs":2268,"content":2269},{"level":777},[2270],{"text":2271,"type":712},"Train Like a Fighter This Year",{"type":708,"content":2273},[2274,2275,2281],{"text":917,"type":712},{"text":919,"type":712,"marks":2276},[2277,2280],{"type":820,"attrs":2278},{"href":923,"uuid":48,"anchor":48,"custom":2279,"target":824,"linktype":13},{},{"type":826},{"text":927,"type":712},{"type":708,"content":2283},[2284],{"text":1289,"type":712},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2286,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2287,"component":118,"meta_info":2288,"meta_title":7,"block_image":2289,"cover_image":2290,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":2295,"title":2296,"plugin":43,"description":2297},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":2299,"alt":2300,"name":7,"focus":7,"title":2300,"filename":2301,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[965],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":722,"created_at":2312,"published_at":2313,"updated_at":2314,"id":2315,"uuid":2316,"content":2317,"slug":722,"full_slug":2338,"sort_by_date":48,"position":446,"tag_list":2339,"is_startpage":9,"parent_id":2340,"meta_data":48,"group_id":2341,"first_published_at":2342,"release_id":48,"lang":60,"path":7,"alternates":2343,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2318,"component":2319,"meta_info":2320,"custom_content_list":2322},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2321,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2323,2328,2333],{"_uid":2324,"label":2325,"value":2326,"dev_id":2327,"component":712},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2329,"label":2330,"value":2331,"dev_id":2332,"component":712},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2334,"label":2335,"value":2336,"dev_id":2337,"component":712},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892876928]