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Count your blessings\n2. Workout\n3. Get outside in nature\n4. Fight for something besides yourself\n5. Learn something","What are the secrets to happiness?","faq_schema",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":672,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":684,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":673,"component":39,"meta_info":681,"block_image":682,"cover_image":683,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":674,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":679,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":680,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":675,"component":118,"meta_info":676,"meta_title":7,"block_image":677,"cover_image":678,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],{"name":687,"created_at":688,"published_at":689,"updated_at":690,"id":691,"uuid":692,"content":693,"slug":703,"full_slug":704,"sort_by_date":48,"position":86,"tag_list":705,"is_startpage":9,"parent_id":706,"meta_data":48,"group_id":707,"first_published_at":708,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":694,"_uid":695,"name":687,"photo":696,"component":700,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":701,"social_link_linkedin":7,"social_link_instagram":702,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":697,"alt":687,"name":698,"focus":48,"title":687,"filename":699,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":711,"content":712},"doc",[713,736,740,747,755,766,770,776,785,820,826,835,856,862,871,875,881,890,894,898,930,935],{"type":714,"content":715},"paragraph",[716,719,725,734],{"text":717,"type":718},"Some of you may already know me from training with ","text",{"text":720,"type":718,"marks":721}," ",[722],{"type":723,"attrs":724},"styled",{"class":7},{"text":726,"type":718,"marks":727},"FightCamp",[728],{"type":729,"attrs":730},"link",{"href":731,"uuid":48,"anchor":48,"custom":732,"target":733,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},"_blank",{"text":735,"type":718},", but if you don't, I've been a professional kickboxer and boxing coach for the last 15 years. I pride myself on supporting, motivating, and coaching others through physical and mental challenges every day. That's why it's important for me to share 5 keys to happiness that have helped me get through trying times.",{"type":714,"content":737},[738],{"text":739,"type":718},"Sometimes in life, we get stuck in a rut. We lose our motivation to exercise, we forget what makes us happy, and we just want to feel sorry for ourselves. I know the feeling because I went through it. I once tested positive for COVID-19. I spent the first week alone in my one-bedroom apartment, watching Netflix, ordering Uber Eats, and sleeping--a lot. Somewhere along the line, I got depressed. When I was not physically sick anymore, I still felt blue emotionally. So I came up with 5 things to do to make myself feel better.",{"type":741,"attrs":742,"content":744},"heading",{"level":743},2,[745],{"text":746,"type":718},"5 Secrets to Happiness",{"type":741,"attrs":748,"content":750},{"level":749},3,[751,753],{"text":752,"type":718},"1. Count Your Blessings",{"type":754},"hard_break",{"type":756,"attrs":757},"blok",{"id":758,"body":759},"115b4d42-5f0f-41f0-8e15-891a1a1908ef",[760],{"_uid":761,"image":762,"component":765},"i-da10645b-e99e-4071-be3d-4185f1c0beca",{"id":763,"alt":698,"name":7,"focus":48,"title":698,"filename":764,"copyright":7,"fieldtype":50},3210501,"https://a.storyblok.com/f/115220/1100x1100/82429a4719/fightcamp_trainer_aaron_swenson.jpg","content_image",{"type":714,"content":767},[768],{"text":769,"type":718},"I know this is cliche, but saying what we’re grateful for does something for our spirit. I just took a walk down to the beach and I saw an old man who was in a wheelchair, with no legs. He was talking to himself as he rolled down the street. Immediately I thought to myself, what do I have to complain about? I looked up to the sky and listed off all of the things in my life that I am thankful for, and it made me deeply appreciative of all of them.",{"type":741,"attrs":771,"content":772},{"level":749},[773,775],{"text":774,"type":718},"2. Workout",{"type":754},{"type":756,"attrs":777},{"id":758,"body":778},[779],{"_uid":780,"image":781,"component":765},"i-b44774e3-c5c3-4b5a-81a8-542b15100b6c",{"id":782,"alt":783,"name":7,"focus":48,"title":783,"filename":784,"copyright":7,"fieldtype":50},3210504,"Aaron Swenson & Coach PJ Doing Boxing Paddle Work","https://a.storyblok.com/f/115220/1100x1100/df6467dc2a/aaron_swenson_coach_pj_paddle_work.jpg",{"type":714,"content":786},[787,789,793,800,805,807,811,818],{"text":788,"type":718},"Sometimes the hardest part is just showing up. But this is the best thing that you can do to release endorphins. Find a ",{"text":720,"type":718,"marks":790},[791],{"type":723,"attrs":792},{"class":7},{"text":794,"type":718,"marks":795},"buddy",[796],{"type":729,"attrs":797},{"href":798,"uuid":48,"anchor":48,"custom":799,"target":733,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/20-minute-at-home-partner-boxing-workout",{},{"text":801,"type":718,"marks":802},"  ",[803],{"type":723,"attrs":804},{"class":7},{"text":806,"type":718},"and go take a workout class. You will always feel better afterward, I promise. My favorite workout when I am feeling down is Boxing because it’s empowering and it gets me ",{"text":720,"type":718,"marks":808},[809],{"type":723,"attrs":810},{"class":7},{"text":812,"type":718,"marks":813},"out of my head",[814],{"type":729,"attrs":815},{"href":816,"uuid":48,"anchor":48,"custom":817,"target":733,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{},{"text":819,"type":718},", and into my body.",{"type":741,"attrs":821,"content":822},{"level":749},[823,825],{"text":824,"type":718},"3. Get Outside in Nature",{"type":754},{"type":756,"attrs":827},{"id":758,"body":828},[829],{"_uid":830,"image":831,"component":765},"i-e68a2930-6ab6-4c56-b5c6-56a5e3b6771a",{"id":832,"alt":833,"name":7,"focus":48,"title":833,"filename":834,"copyright":7,"fieldtype":50},3210507,"Aaron Swenson Kickboxing At The Beach","https://a.storyblok.com/f/115220/1100x1100/28f37e470a/aaron_swenson_kicking.jpg",{"type":714,"content":836},[837,839,843,850,854],{"text":838,"type":718},"I try to get outside in nature everyday. We need vitamin D and we need negative ions! ",{"text":720,"type":718,"marks":840},[841],{"type":723,"attrs":842},{"class":7},{"text":844,"type":718,"marks":845},"Negative ions",[846],{"type":729,"attrs":847},{"href":848,"uuid":48,"anchor":48,"custom":849,"target":733,"linktype":48},"https://www.webmd.com/balance/features/negative-ions-create-positive-vibes",{},{"text":801,"type":718,"marks":851},[852],{"type":723,"attrs":853},{"class":7},{"text":855,"type":718},"are odorless, tasteless, and invisible molecules that we inhale in abundance in certain environments. Think mountains, waterfalls, and beaches. Once these negative ions reach our bloodstream, they are believed to produce biochemical reactions that increase the level of serotonin, which helps to alleviate depression, relieve stress, and boost our daytime energy.",{"type":741,"attrs":857,"content":858},{"level":749},[859,861],{"text":860,"type":718},"4. Fight for Something Besides Yourself",{"type":754},{"type":756,"attrs":863},{"id":758,"body":864},[865],{"_uid":866,"image":867,"component":765},"i-2677237b-cc76-4286-85a9-b2633a3d500b",{"id":868,"alt":869,"name":7,"focus":48,"title":869,"filename":870,"copyright":7,"fieldtype":50},3210509,"FightCamp Trainers","https://a.storyblok.com/f/115220/1100x1100/eb3491b74e/fightcamp_founding_trainers.jpg",{"type":714,"content":872},[873],{"text":874,"type":718},"I know this seems counterintuitive because we are trying to make ourselves feel better! But the happiest people that I know live a life of service. You can volunteer somewhere or just reach out to a friend that could use some love and support.",{"type":741,"attrs":876,"content":877},{"level":749},[878,880],{"text":879,"type":718},"5. Learn Something",{"type":754},{"type":756,"attrs":882},{"id":758,"body":883},[884],{"_uid":885,"image":886,"component":765},"i-203f9ada-1352-41ba-b3f4-aca0c0a86435",{"id":887,"alt":888,"name":7,"focus":48,"title":888,"filename":889,"copyright":7,"fieldtype":50},3210522,"FightCamp Trainer Aaron Swenson Doing A Workout","https://a.storyblok.com/f/115220/1100x1100/056c3e1e7d/aaron_swenson_teaching_a_class.jpg",{"type":714,"content":891},[892],{"text":893,"type":718},"The definition of insanity is doing the same thing over and over again and expecting a different result. So let's switch up our perspective by learning something new. Read a book or sign up for a class on a subject that intrigues you. It is a great way to bring some novelty into your life.",{"type":714,"content":895},[896],{"text":897,"type":718},"Our emotional health is something that we need to work on daily. It is like sweeping the floor--if you don’t do it every day, the dust will come back. So when you plan your days, keep these five activities in mind, because you deserve happiness.",{"type":714,"content":899},[900,902,906,911,915,917,921,928],{"text":901,"type":718},"If you need a community or are looking for some new connections, especially some workout buddies, don't hesitate to reach out to the ",{"text":720,"type":718,"marks":903},[904],{"type":723,"attrs":905},{"class":7},{"text":726,"type":718,"marks":907},[908],{"type":729,"attrs":909},{"href":731,"uuid":48,"anchor":48,"custom":910,"target":733,"linktype":48},{},{"text":801,"type":718,"marks":912},[913],{"type":723,"attrs":914},{"class":7},{"text":916,"type":718},"Trainers and members of the ",{"text":720,"type":718,"marks":918},[919],{"type":723,"attrs":920},{"class":7},{"text":922,"type":718,"marks":923},"FightCamp Facebook Community",[924],{"type":729,"attrs":925},{"href":926,"uuid":48,"anchor":48,"custom":927,"target":733,"linktype":48},"https://www.facebook.com/groups/542530602799015",{},{"text":929,"type":718},".",{"type":741,"attrs":931,"content":932},{"level":749},[933],{"text":934,"type":718},"Related Articles",{"type":714,"content":936},[937,943,944,951,952,959,960,966,967],{"text":938,"type":718,"marks":939},"Boxing Your Way To Better Mental Health",[940],{"type":729,"attrs":941},{"href":816,"uuid":48,"anchor":48,"custom":942,"target":48,"linktype":48},{},{"type":754},{"text":945,"type":718,"marks":946},"How Exercise Improves Mental Health",[947],{"type":729,"attrs":948},{"href":949,"uuid":48,"anchor":48,"custom":950,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-exercise-improves-mental-health",{},{"type":754},{"text":953,"type":718,"marks":954},"7 Reasons Why You Should Be Kickboxing",[955],{"type":729,"attrs":956},{"href":957,"uuid":48,"anchor":48,"custom":958,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing",{},{"type":754},{"text":961,"type":718,"marks":962},"20 Minute At-Home Partner Boxing Workout",[963],{"type":729,"attrs":964},{"href":798,"uuid":48,"anchor":48,"custom":965,"target":48,"linktype":48},{},{"type":754},{"text":968,"type":718,"marks":969},"How Can a Beginner Start Boxing at Home?",[970],{"type":729,"attrs":971},{"href":972,"uuid":48,"anchor":48,"custom":973,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":975,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":980,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":981,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":976,"component":118,"meta_info":977,"meta_title":7,"block_image":978,"cover_image":979,"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},[],[],"2021-08-20 00:00","article",{"_uid":985,"title":986,"plugin":43,"description":987},"3ffe77fe-8d1f-45fc-8b09-d8c21115a2b2","A FightCamp Trainer's Secrets to Happiness | FightCamp","How can we find happiness, even in the darkest of times? FightCamp Trainer Aaron Swenson opens up and shares his top 5 secrets to finding happiness everyday.",{"id":989,"alt":657,"name":7,"focus":48,"title":657,"filename":990,"copyright":7,"fieldtype":50},3210496,"https://a.storyblok.com/f/115220/2400x990/4259039179/a-fightcamp-trainers-secrets-to-happiness.jpg",[],"a-fightcamp-trainer-s-secrets-to-happiness","blogs/a-fightcamp-trainer-s-secrets-to-happiness",-210,[996],"featured",60887917,"86761a83-9b57-4a63-8f6b-cac43fedc1c4","2021-08-20T18:57:00.000Z",[],["Reactive",1002],[1003,1246,1424,1702,2208,2460],{"name":1004,"created_at":1005,"published_at":1006,"updated_at":1007,"id":1008,"uuid":1009,"content":1010,"slug":1238,"full_slug":1239,"sort_by_date":48,"position":1240,"tag_list":1241,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":1242,"first_published_at":1243,"release_id":48,"lang":60,"path":1244,"alternates":1245,"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":1011,"faqs":1012,"title":1021,"topic":1022,"author":1037,"content":1038,"category":1219,"schedule":1227,"component":983,"meta_info":1228,"cover_image":1232,"description":1236,"contributors":1237},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1013,1017],{"_uid":1014,"answer":1015,"question":1016,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":1018,"answer":1019,"question":1020,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1023,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1035,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1036,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1024,"component":39,"meta_info":1032,"block_image":1033,"cover_image":1034,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1025,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1030,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1031,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1026,"component":118,"meta_info":1027,"meta_title":7,"block_image":1028,"cover_image":1029,"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":711,"content":1039},[1040,1044,1049,1074,1078,1083,1096,1100,1105,1109,1123,1128,1142,1147,1151,1156,1160,1165,1169,1174,1184,1197,1202,1215],{"type":714,"content":1041},[1042],{"text":1043,"type":718},"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":741,"attrs":1045,"content":1046},{"level":743},[1047],{"text":1048,"type":718},"Cold Hard Facts",{"type":714,"content":1050},[1051,1053,1062,1064,1072],{"text":1052,"type":718},"The ",{"text":1054,"type":718,"marks":1055},"average American will usually gain around 10-15 lbs.",[1056,1060],{"type":729,"attrs":1057},{"href":1058,"uuid":48,"anchor":48,"custom":1059,"target":733,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1061},"underline",{"text":1063,"type":718}," 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":1065,"type":718,"marks":1066},"New Year resolution",[1067,1071],{"type":729,"attrs":1068},{"href":1069,"uuid":48,"anchor":48,"custom":1070,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1061},{"text":1073,"type":718}," is health-related. ",{"type":714,"content":1075},[1076],{"text":1077,"type":718},"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":741,"attrs":1079,"content":1080},{"level":743},[1081],{"text":1082,"type":718},"Getting Back into Routine",{"type":756,"attrs":1084},{"id":1085,"body":1086},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[1087],{"url":1088,"_uid":1090,"image":1091,"component":765,"copyright_details":1095},{"id":7,"url":7,"linktype":1089,"fieldtype":14,"cached_url":7},"story","i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":1092,"alt":1093,"name":7,"focus":7,"title":1093,"filename":1094,"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":714,"content":1097},[1098],{"text":1099,"type":718},"Here is how you can get back on track and in shape after the holidays.",{"type":741,"attrs":1101,"content":1102},{"level":749},[1103],{"text":1104,"type":718},"Start Slow",{"type":714,"content":1106},[1107],{"text":1108,"type":718},"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":714,"content":1110},[1111,1113,1121],{"text":1112,"type":718},"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":1114,"type":718,"marks":1115},"ease back into your training routine",[1116,1120],{"type":729,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"custom":1119,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1061},{"text":1122,"type":718},", and you’re more likely to stick with it past the month of February. ",{"type":741,"attrs":1124,"content":1125},{"level":749},[1126],{"text":1127,"type":718},"Get Back on Track Consistently",{"type":714,"content":1129},[1130,1132,1140],{"text":1131,"type":718},"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":1133,"type":718,"marks":1134},"eating the rainbow",[1135,1139],{"type":729,"attrs":1136},{"href":1137,"uuid":48,"anchor":48,"custom":1138,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1061},{"text":1141,"type":718},", 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":741,"attrs":1143,"content":1144},{"level":749},[1145],{"text":1146,"type":718},"Don’t Be Too Hard on Yourself",{"type":714,"content":1148},[1149],{"text":1150,"type":718},"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":741,"attrs":1152,"content":1153},{"level":749},[1154],{"text":1155,"type":718},"Reflect on the Small Victories",{"type":714,"content":1157},[1158],{"text":1159,"type":718},"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":741,"attrs":1161,"content":1162},{"level":749},[1163],{"text":1164,"type":718},"Have Fun Getting Back Into Shape",{"type":714,"content":1166},[1167],{"text":1168,"type":718},"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":741,"attrs":1170,"content":1171},{"level":743},[1172],{"text":1173,"type":718},"Progress Over Perfection",{"type":756,"attrs":1175},{"id":1085,"body":1176},[1177],{"url":1178,"_uid":1179,"image":1180,"component":765,"copyright_details":1183},{"id":7,"url":7,"linktype":1089,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":1181,"alt":1093,"name":7,"focus":7,"title":1093,"filename":1182,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":714,"content":1185},[1186,1188,1195],{"text":1187,"type":718},"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":1189,"type":718,"marks":1190},"planning",[1191],{"type":729,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"custom":1194,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":1196,"type":718},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":741,"attrs":1198,"content":1199},{"level":743},[1200],{"text":1201,"type":718},"Train Like a Fighter This Year",{"type":714,"content":1203},[1204,1206,1213],{"text":1205,"type":718},"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":726,"type":718,"marks":1207},[1208,1212],{"type":729,"attrs":1209},{"href":1210,"uuid":48,"anchor":48,"custom":1211,"target":733,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1061},{"text":1214,"type":718}," 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":714,"content":1216},[1217],{"text":1218,"type":718},"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":1220,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1225,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1226,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1221,"component":118,"meta_info":1222,"meta_title":7,"block_image":1223,"cover_image":1224,"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":1229,"title":1230,"plugin":43,"description":1231},"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":1233,"alt":1234,"name":7,"focus":7,"title":1234,"filename":1235,"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,[996],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z","wellness/{{story.slug}}",[],{"name":1247,"created_at":1248,"published_at":1249,"updated_at":1250,"id":1251,"uuid":1252,"content":1253,"slug":1417,"full_slug":1418,"sort_by_date":48,"position":1419,"tag_list":1420,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":1421,"first_published_at":1422,"release_id":48,"lang":60,"path":1244,"alternates":1423,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":1254,"faqs":1255,"title":1247,"topic":1264,"author":1279,"content":1280,"category":1398,"schedule":1406,"component":983,"meta_info":1407,"cover_image":1411,"description":1415,"contributors":1416},"357626bb-6aad-48f7-8c87-99219b73aed0",[1256,1260],{"_uid":1257,"answer":1258,"question":1259,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":1261,"answer":1262,"question":1263,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1265,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1277,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1266,"component":39,"meta_info":1274,"block_image":1275,"cover_image":1276,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1267,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1272,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1268,"component":118,"meta_info":1269,"meta_title":7,"block_image":1270,"cover_image":1271,"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},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":711,"content":1281},[1282,1286,1290,1304,1308,1311,1316,1330,1354,1378,1383,1394],{"type":714,"content":1283},[1284],{"text":1285,"type":718},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":741,"attrs":1287,"content":1288},{"level":743},[1289],{"text":1259,"type":718},{"type":714,"content":1291},[1292,1294,1302],{"text":1293,"type":718},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":1295,"type":718,"marks":1296},"FightCamp app",[1297,1301],{"type":729,"attrs":1298},{"href":1299,"uuid":48,"anchor":48,"custom":1300,"target":733,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1061},{"text":1303,"type":718}," are all examples of fitness goals.",{"type":741,"attrs":1305,"content":1306},{"level":743},[1307],{"text":1263,"type":718},{"type":714,"content":1309},[1310],{"text":1262,"type":718},{"type":741,"attrs":1312,"content":1313},{"level":743},[1314],{"text":1315,"type":718},"Setting Your Goals",{"type":714,"content":1317},[1318,1320,1328],{"text":1319,"type":718},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":1321,"type":718,"marks":1322},"SMART goals",[1323,1327],{"type":729,"attrs":1324},{"href":1325,"uuid":48,"anchor":48,"custom":1326,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1061},{"text":1329,"type":718}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":714,"content":1331},[1332,1334,1342,1344,1352],{"text":1333,"type":718},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":1335,"type":718,"marks":1336},"accountability partners",[1337,1341],{"type":729,"attrs":1338},{"href":1339,"uuid":48,"anchor":48,"custom":1340,"target":733,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1061},{"text":1343,"type":718},". People who have someone they are accountable to are ",{"text":1345,"type":718,"marks":1346},"95% more likely to hit their goals",[1347,1351],{"type":729,"attrs":1348},{"href":1349,"uuid":48,"anchor":48,"custom":1350,"target":733,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":1061},{"text":1353,"type":718},". ",{"type":714,"content":1355},[1356,1358,1366,1368,1376],{"text":1357,"type":718},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":1359,"type":718,"marks":1360},"FightCamp Community",[1361,1365],{"type":729,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"custom":1364,"target":733,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1061},{"text":1367,"type":718}," and tag the ",{"text":1369,"type":718,"marks":1370},"Trainers",[1371,1375],{"type":729,"attrs":1372},{"href":1373,"uuid":48,"anchor":48,"custom":1374,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1061},{"text":1377,"type":718}," and me and we’ll help you stay accountable. ",{"type":741,"attrs":1379,"content":1380},{"level":743},[1381],{"text":1382,"type":718},"Train Like a Fighter",{"type":714,"content":1384},[1385,1386,1392],{"text":1205,"type":718},{"text":726,"type":718,"marks":1387},[1388,1391],{"type":729,"attrs":1389},{"href":1210,"uuid":48,"anchor":48,"custom":1390,"target":733,"linktype":13},{},{"type":1061},{"text":1393,"type":718}," 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":714,"content":1395},[1396],{"text":1397,"type":718},"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":1399,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1404,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1405,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1400,"component":118,"meta_info":1401,"meta_title":7,"block_image":1402,"cover_image":1403,"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},[],[],"2023-01-27 00:00",{"_uid":1408,"title":1409,"plugin":43,"description":1410},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":1412,"alt":1413,"name":7,"focus":7,"title":1413,"filename":1414,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[996],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1425,"created_at":1426,"published_at":1427,"updated_at":1428,"id":1429,"uuid":1430,"content":1431,"slug":1694,"full_slug":1695,"sort_by_date":48,"position":1696,"tag_list":1697,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":1699,"first_published_at":1700,"release_id":48,"lang":60,"path":1244,"alternates":1701,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":1432,"faqs":1433,"title":1425,"topic":1450,"author":1037,"content":1465,"category":1675,"schedule":1683,"component":983,"meta_info":1684,"cover_image":1688,"description":1692,"contributors":1693},"e830f475-d311-47a7-a580-bf4708fb885a",[1434,1438,1442,1446],{"_uid":1435,"answer":1436,"question":1437,"component":670},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":1439,"answer":1440,"question":1441,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":1443,"answer":1444,"question":1445,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":1447,"answer":1448,"question":1449,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1451,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1463,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1464,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1452,"component":39,"meta_info":1460,"block_image":1461,"cover_image":1462,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1453,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1458,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1459,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1454,"component":118,"meta_info":1455,"meta_title":7,"block_image":1456,"cover_image":1457,"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":711,"content":1466},[1467,1481,1492,1516,1521,1524,1529,1532,1537,1550,1554,1558,1562,1566,1570,1574,1579,1583,1593,1597,1601,1605,1609,1613,1617,1621,1629,1633,1637,1641,1645,1649,1653,1657,1662,1672],{"type":714,"content":1468},[1469,1471,1479],{"text":1470,"type":718},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":1472,"type":718,"marks":1473},"according to most experts",[1474,1478],{"type":729,"attrs":1475},{"href":1476,"uuid":48,"anchor":48,"custom":1477,"target":733,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1061},{"text":1480,"type":718},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":714,"content":1482},[1483,1485,1490],{"text":1484,"type":718},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":1486,"type":718,"marks":1487},"“let food be thy medicine,” ",[1488],{"type":1489},"italic",{"text":1491,"type":718},"as well as believing that disease was not a punishment from the Gods. ",{"type":714,"content":1493},[1494,1496,1504,1506,1514],{"text":1495,"type":718},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":1497,"type":718,"marks":1498},"coined the term wellness",[1499,1503],{"type":729,"attrs":1500},{"href":1501,"uuid":48,"anchor":48,"custom":1502,"target":733,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1061},{"text":1505,"type":718},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":1507,"type":718,"marks":1508},"fitness and wellness",[1509,1513],{"type":729,"attrs":1510},{"href":1511,"uuid":48,"anchor":48,"custom":1512,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1061},{"text":1515,"type":718}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":741,"attrs":1517,"content":1518},{"level":743},[1519],{"text":1520,"type":718},"What is Fitness?",{"type":714,"content":1522},[1523],{"text":1436,"type":718},{"type":741,"attrs":1525,"content":1526},{"level":743},[1527],{"text":1528,"type":718},"What is Wellness?",{"type":714,"content":1530},[1531],{"text":1440,"type":718},{"type":741,"attrs":1533,"content":1534},{"level":743},[1535],{"text":1536,"type":718},"How to Set Goals for Fitness and Wellness",{"type":714,"content":1538},[1539,1541,1548],{"text":1540,"type":718},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":1542,"type":718,"marks":1543},"S.M.A.R.T. goals",[1544,1547],{"type":729,"attrs":1545},{"href":1325,"uuid":48,"anchor":48,"custom":1546,"target":733,"linktype":13},{},{"type":1061},{"text":1549,"type":718},":",{"type":714,"content":1551},[1552],{"text":1553,"type":718},"S - Specific",{"type":714,"content":1555},[1556],{"text":1557,"type":718},"M - Measurable",{"type":714,"content":1559},[1560],{"text":1561,"type":718},"A - Achievable",{"type":714,"content":1563},[1564],{"text":1565,"type":718},"R - Relevant",{"type":714,"content":1567},[1568],{"text":1569,"type":718},"T - Timeframe ",{"type":714,"content":1571},[1572],{"text":1573,"type":718},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":741,"attrs":1575,"content":1576},{"level":749},[1577],{"text":1578,"type":718},"Fitness",{"type":714,"content":1580},[1581],{"text":1582,"type":718},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":1584,"content":1585},"bullet_list",[1586],{"type":1587,"content":1588},"list_item",[1589],{"type":714,"content":1590},[1591],{"text":1592,"type":718},"Example Goal: Weight loss",{"type":714,"content":1594},[1595],{"text":1596,"type":718},"S - 30 lbs.",{"type":714,"content":1598},[1599],{"text":1600,"type":718},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":714,"content":1602},[1603],{"text":1604,"type":718},"A - Doable through proper exercise and nutrition management",{"type":714,"content":1606},[1607],{"text":1608,"type":718},"R - Plan for setbacks (ex. Traveling for work)",{"type":714,"content":1610},[1611],{"text":1612,"type":718},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":741,"attrs":1614,"content":1615},{"level":749},[1616],{"text":339,"type":718},{"type":714,"content":1618},[1619],{"text":1620,"type":718},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":1584,"content":1622},[1623],{"type":1587,"content":1624},[1625],{"type":714,"content":1626},[1627],{"text":1628,"type":718},"Example Goal: Taking supplements every day (habit creation)",{"type":714,"content":1630},[1631],{"text":1632,"type":718},"S - Take fish oil in the morning, and melatonin in the evening",{"type":714,"content":1634},[1635],{"text":1636,"type":718},"M - Create a calendar chart to track progress - mark off successful days",{"type":714,"content":1638},[1639],{"text":1640,"type":718},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":714,"content":1642},[1643],{"text":1644,"type":718},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":714,"content":1646},[1647],{"text":1648,"type":718},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":741,"attrs":1650,"content":1651},{"level":743},[1652],{"text":1173,"type":718},{"type":714,"content":1654},[1655],{"text":1656,"type":718},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":741,"attrs":1658,"content":1659},{"level":743},[1660],{"text":1661,"type":718},"Train For Your Fitness & Wellness",{"type":714,"content":1663},[1664,1665,1671],{"text":1205,"type":718},{"text":726,"type":718,"marks":1666},[1667,1670],{"type":729,"attrs":1668},{"href":1210,"uuid":48,"anchor":48,"custom":1669,"target":733,"linktype":13},{},{"type":1061},{"text":1214,"type":718},{"type":714,"content":1673},[1674],{"text":1397,"type":718},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1676,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1681,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1682,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1677,"component":118,"meta_info":1678,"meta_title":7,"block_image":1679,"cover_image":1680,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":1685,"title":1686,"plugin":43,"description":1687},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":1689,"alt":1690,"name":7,"focus":7,"title":1690,"filename":1691,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[996,1698],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1703,"created_at":1704,"published_at":1705,"updated_at":1706,"id":1707,"uuid":1708,"content":1709,"slug":2201,"full_slug":2202,"sort_by_date":48,"position":2203,"tag_list":2204,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2205,"first_published_at":2206,"release_id":48,"lang":60,"path":1244,"alternates":2207,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":1710,"faqs":1711,"title":1703,"topic":1732,"author":1747,"content":1748,"category":2183,"schedule":2191,"component":983,"meta_info":2192,"cover_image":2196,"description":2199,"contributors":2200},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1712,1716,1720,1724,1728],{"_uid":1713,"answer":1714,"question":1715,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1717,"answer":1718,"question":1719,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1721,"answer":1722,"question":1723,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1725,"answer":1726,"question":1727,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1729,"answer":1730,"question":1731,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1733,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1745,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1746,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1734,"component":39,"meta_info":1742,"block_image":1743,"cover_image":1744,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1735,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1740,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1736,"component":118,"meta_info":1737,"meta_title":7,"block_image":1738,"cover_image":1739,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":711,"content":1749},[1750,1778,1790,1810,1815,1819,1824,1842,1847,1875,1880,1915,1920,1924,1928,1933,1937,1942,1946,1951,1962,2048,2053,2057,2068,2100,2105,2109,2114,2118,2123,2127,2132,2142,2170,2174],{"type":714,"content":1751},[1752,1754,1760,1762,1768,1770,1776],{"text":1753,"type":718},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":1755,"type":718,"marks":1756},"cardiovascular disease",[1757],{"type":729,"attrs":1758},{"href":1759,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1761,"type":718},", ",{"text":1763,"type":718,"marks":1764},"diabetes",[1765],{"type":729,"attrs":1766},{"href":1767,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1769,"type":718},", and some types of ",{"text":1771,"type":718,"marks":1772},"cancer",[1773],{"type":729,"attrs":1774},{"href":1775,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1777,"type":718},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":756,"attrs":1779},{"id":1780,"body":1781},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1782],{"url":1783,"_uid":1784,"image":1785,"component":765,"copyright_details":1789},{"id":7,"url":7,"linktype":1089,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1786,"alt":1787,"name":7,"focus":48,"title":1787,"filename":1788,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":714,"content":1791},[1792,1794,1800,1802,1808],{"text":1793,"type":718},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":1795,"type":718,"marks":1796},"improve athletic performance",[1797],{"type":729,"attrs":1798},{"href":1799,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1801,"type":718},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1803,"type":718,"marks":1804},"protein needs",[1805],{"type":729,"attrs":1806},{"href":1807,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1809,"type":718}," as a boxer.",{"type":741,"attrs":1811,"content":1812},{"level":743},[1813],{"text":1814,"type":718},"How a Plant-Based Diet Supports Exercise Performance",{"type":714,"content":1816},[1817],{"text":1818,"type":718},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":741,"attrs":1820,"content":1821},{"level":749},[1822],{"text":1823,"type":718},"Cardiovascular Health",{"type":714,"content":1825},[1826,1832,1834,1840],{"text":1827,"type":718,"marks":1828},"Research",[1829],{"type":729,"attrs":1830},{"href":1831,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1833,"type":718}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":1835,"type":718,"marks":1836},"study",[1837],{"type":729,"attrs":1838},{"href":1839,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1841,"type":718}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":741,"attrs":1843,"content":1844},{"level":749},[1845],{"text":1846,"type":718},"Inflammation",{"type":714,"content":1848},[1849,1851,1857,1859,1865,1867,1873],{"text":1850,"type":718},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1852,"type":718,"marks":1853},"antioxidants and anti-inflammatory",[1854],{"type":729,"attrs":1855},{"href":1856,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1858,"type":718}," properties, thus helping reduce systemic ",{"text":1860,"type":718,"marks":1861},"inflammation and oxidative stress",[1862],{"type":729,"attrs":1863},{"href":1864,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1866,"type":718},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":1868,"type":718,"marks":1869},"exercise-induced oxidative stress",[1870],{"type":729,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1874,"type":718}," and inflammation. ",{"type":741,"attrs":1876,"content":1877},{"level":749},[1878],{"text":1879,"type":718},"Energy and Body Composition",{"type":714,"content":1881},[1882,1884,1890,1891,1897,1899,1905,1907,1913],{"text":1883,"type":718},"Plant-based diets have also been shown to effectively ",{"text":1885,"type":718,"marks":1886},"reduce body weight",[1887],{"type":729,"attrs":1888},{"href":1889,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1761,"type":718},{"text":1892,"type":718,"marks":1893},"BMI",[1894],{"type":729,"attrs":1895},{"href":1896,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1898,"type":718},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":1900,"type":718,"marks":1901},"complex carbohydrates",[1902],{"type":729,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1906,"type":718},", which are essential for an athlete’s ",{"text":1908,"type":718,"marks":1909},"glycogen storage",[1910],{"type":729,"attrs":1911},{"href":1912,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1914,"type":718}," and performance. ",{"type":741,"attrs":1916,"content":1917},{"level":743},[1918],{"text":1919,"type":718},"How About Amino Acids?",{"type":714,"content":1921},[1922],{"text":1923,"type":718},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":714,"content":1925},[1926],{"text":1927,"type":718},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":741,"attrs":1929,"content":1930},{"level":743},[1931],{"text":1932,"type":718},"OK, This Sounds Great. But Where Do I Start?",{"type":714,"content":1934},[1935],{"text":1936,"type":718},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":741,"attrs":1938,"content":1939},{"level":749},[1940],{"text":1941,"type":718},"1. Know Where to Get Your Protein From ",{"type":714,"content":1943},[1944],{"text":1945,"type":718},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":741,"attrs":1947,"content":1948},{"level":749},[1949],{"text":1950,"type":718},"Plant-Based Protein Source & Protein Per Serving Size",{"type":756,"attrs":1952},{"id":1780,"body":1953},[1954],{"url":1955,"_uid":1956,"image":1957,"component":765,"copyright_details":1961},{"id":7,"url":7,"linktype":1089,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1958,"alt":1959,"name":7,"focus":48,"title":1959,"filename":1960,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":1584,"content":1963},[1964,1970,1976,1982,1988,1994,2000,2006,2012,2018,2024,2030,2036,2042],{"type":1587,"content":1965},[1966],{"type":714,"content":1967},[1968],{"text":1969,"type":718},"Pea Protein Powder (2 scoops) = 27 grams",{"type":1587,"content":1971},[1972],{"type":714,"content":1973},[1974],{"text":1975,"type":718},"Tempeh (½ cup) = 15 grams",{"type":1587,"content":1977},[1978],{"type":714,"content":1979},[1980],{"text":1981,"type":718},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":1587,"content":1983},[1984],{"type":714,"content":1985},[1986],{"text":1987,"type":718},"Tofu (3 oz) = 10 grams",{"type":1587,"content":1989},[1990],{"type":714,"content":1991},[1992],{"text":1993,"type":718},"Edamame (½ cup) = 9 grams",{"type":1587,"content":1995},[1996],{"type":714,"content":1997},[1998],{"text":1999,"type":718},"Lentils (½ cup) = 9 grams",{"type":1587,"content":2001},[2002],{"type":714,"content":2003},[2004],{"text":2005,"type":718},"Hemp Seeds (3 tbsp) = 9 grams",{"type":1587,"content":2007},[2008],{"type":714,"content":2009},[2010],{"text":2011,"type":718},"Beans (½ cup) = 8 grams",{"type":1587,"content":2013},[2014],{"type":714,"content":2015},[2016],{"text":2017,"type":718},"Peanut Butter (2 tbsp) = 8 grams",{"type":1587,"content":2019},[2020],{"type":714,"content":2021},[2022],{"text":2023,"type":718},"Chickpeas (½ cup) = 7 grams",{"type":1587,"content":2025},[2026],{"type":714,"content":2027},[2028],{"text":2029,"type":718},"Chia Seeds (2 tbsp) = 6 grams",{"type":1587,"content":2031},[2032],{"type":714,"content":2033},[2034],{"text":2035,"type":718},"Sunflower Seeds (¼ cup) = 6 grams",{"type":1587,"content":2037},[2038],{"type":714,"content":2039},[2040],{"text":2041,"type":718},"Quinoa, cooked (½ cup) = 6 grams",{"type":1587,"content":2043},[2044],{"type":714,"content":2045},[2046],{"text":2047,"type":718},"Oatmeal (½ cup) = 5 grams",{"type":741,"attrs":2049,"content":2050},{"level":749},[2051],{"text":2052,"type":718},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":714,"content":2054},[2055],{"text":2056,"type":718},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":756,"attrs":2058},{"id":1780,"body":2059},[2060],{"url":2061,"_uid":2062,"image":2063,"component":765,"copyright_details":2067},{"id":7,"url":7,"linktype":1089,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2064,"alt":2065,"name":7,"focus":48,"title":2065,"filename":2066,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":1584,"content":2069},[2070,2076,2082,2088,2094],{"type":1587,"content":2071},[2072],{"type":714,"content":2073},[2074],{"text":2075,"type":718},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":1587,"content":2077},[2078],{"type":714,"content":2079},[2080],{"text":2081,"type":718},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":1587,"content":2083},[2084],{"type":714,"content":2085},[2086],{"text":2087,"type":718},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":1587,"content":2089},[2090],{"type":714,"content":2091},[2092],{"text":2093,"type":718},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":1587,"content":2095},[2096],{"type":714,"content":2097},[2098],{"text":2099,"type":718},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":741,"attrs":2101,"content":2102},{"level":749},[2103],{"text":2104,"type":718},"3. Set Small, Realistic Goals",{"type":714,"content":2106},[2107],{"text":2108,"type":718},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":741,"attrs":2110,"content":2111},{"level":749},[2112],{"text":2113,"type":718},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":714,"content":2115},[2116],{"text":2117,"type":718},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":741,"attrs":2119,"content":2120},{"level":749},[2121],{"text":2122,"type":718},"5. Don’t Aim for Perfection",{"type":714,"content":2124},[2125],{"text":2126,"type":718},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":741,"attrs":2128,"content":2129},{"level":743},[2130],{"text":2131,"type":718},"The Real MVP",{"type":756,"attrs":2133},{"id":1780,"body":2134},[2135],{"url":2136,"_uid":2137,"image":2138,"component":765,"copyright_details":2141},{"id":7,"url":7,"linktype":1089,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2139,"alt":2065,"name":7,"focus":48,"title":2065,"filename":2140,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":714,"content":2143},[2144,2146,2152,2154,2160,2162,2168],{"text":2145,"type":718},"A well-planned plant-based diet is ",{"text":2147,"type":718,"marks":2148},"nutritionally adequate",[2149],{"type":729,"attrs":2150},{"href":2151,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2153,"type":718}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":2155,"type":718,"marks":2156},"anti-inflammatory",[2157],{"type":729,"attrs":2158},{"href":2159,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2161,"type":718},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":2163,"type":718,"marks":2164},"Mike Tyson",[2165],{"type":729,"attrs":2166},{"href":2167,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2169,"type":718},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":741,"attrs":2171,"content":2172},{"level":743},[2173],{"text":1382,"type":718},{"type":714,"content":2175},[2176,2177,2181],{"text":1205,"type":718},{"text":726,"type":718,"marks":2178},[2179],{"type":729,"attrs":2180},{"href":1210,"uuid":48,"anchor":48,"target":733,"linktype":13},{"text":2182,"type":718}," 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":2184,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2189,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2190,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2185,"component":118,"meta_info":2186,"meta_title":7,"block_image":2187,"cover_image":2188,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2193,"title":2194,"plugin":43,"description":2195},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2197,"alt":1959,"name":7,"focus":48,"title":1959,"filename":2198,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[996],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2209,"created_at":2210,"published_at":2211,"updated_at":2212,"id":2213,"uuid":2214,"content":2215,"slug":2453,"full_slug":2454,"sort_by_date":48,"position":2455,"tag_list":2456,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2457,"first_published_at":2458,"release_id":48,"lang":60,"path":1244,"alternates":2459,"default_full_slug":48,"translated_slugs":48},"Best Fitness & Wellness Apps to Reach Your Goals in 2023","2023-01-16T15:08:07.330Z","2023-01-23T14:52:59.933Z","2023-01-23T14:52:59.965Z",247239616,"132b7b8b-0774-4e3d-9b30-c3dd2b6857bb",{"_uid":2216,"faqs":2217,"title":2209,"topic":2234,"author":1037,"content":2249,"category":2434,"schedule":2442,"component":983,"meta_info":2443,"cover_image":2447,"description":2451,"contributors":2452},"d7860421-2c72-4adc-a9ce-287fe86a5e36",[2218,2222,2226,2230],{"_uid":2219,"answer":2220,"question":2221,"component":670},"470f66a9-8317-48b2-90a9-3c38de079f67","The best nutrition apps are:\n1. MyFitnessPal: The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. \n\n2. Noom: While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ","What are the best nutrition apps?",{"_uid":2223,"answer":2224,"question":2225,"component":670},"48708cf6-0ba3-4303-a4f8-674cb0920955","The best mental health apps are:\nHappify: With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. \n\nTalkspace: While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ","What are the best mental health apps?",{"_uid":2227,"answer":2228,"question":2229,"component":670},"2195f14b-8bcc-4410-b086-64d22ffbf93a","The best fitness apps are: \nFightCamp: Okay, so maybe we're a little bit biased, but FightCamp is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.\n\nNike Training Club: The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.","What are the best fitness apps?",{"_uid":2231,"answer":2232,"question":2233,"component":670},"64c6c976-b799-4254-9431-78a4a779297b","The best self-care apps are:\nCalm: A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. \n\nHeadspace: Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.","What are the best self-care apps?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2235,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2247,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2248,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2236,"component":39,"meta_info":2244,"block_image":2245,"cover_image":2246,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2237,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2242,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2243,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2238,"component":118,"meta_info":2239,"meta_title":7,"block_image":2240,"cover_image":2241,"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":711,"content":2250},[2251,2255,2259,2264,2268,2273,2303,2308,2335,2340,2373,2378,2406,2411,2415,2420,2431],{"type":714,"content":2252},[2253],{"text":2254,"type":718},"Technology has come a long way and today, there is an app for everything. One industry that the growing accessibility of apps has positively impacted is the fitness industry. ",{"type":714,"content":2256},[2257],{"text":2258,"type":718},"Hop on any smart tech and search for apps in the health category and you will find hundreds of thousands of options to choose from. To be quite frank, this can seem highly daunting when you want to try and choose some of the best exercise apps to download. So, where should you start?",{"type":741,"attrs":2260,"content":2261},{"level":743},[2262],{"text":2263,"type":718},"Best Fitness & Wellness Apps of 2023",{"type":714,"content":2265},[2266],{"text":2267,"type":718},"Luckily, FightCamp did the homework for you and has rounded up some of the best apps for exercise, health, wellness, and nutrition so you don't have to break a sweat scrolling through the endless options.",{"type":741,"attrs":2269,"content":2270},{"level":749},[2271],{"text":2272,"type":718},"Nutrition Apps",{"type":2274,"attrs":2275,"content":2277},"ordered_list",{"order":2276},1,[2278,2291],{"type":1587,"content":2279},[2280,2287],{"type":714,"content":2281},[2282],{"text":2283,"type":718,"marks":2284},"MyFitnessPal",[2285],{"type":2286},"bold",{"type":714,"content":2288},[2289],{"text":2290,"type":718},"The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. ",{"type":1587,"content":2292},[2293,2299],{"type":714,"content":2294},[2295],{"text":2296,"type":718,"marks":2297},"Noom",[2298],{"type":2286},{"type":714,"content":2300},[2301],{"text":2302,"type":718},"While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ",{"type":741,"attrs":2304,"content":2305},{"level":749},[2306],{"text":2307,"type":718},"Mental Health Apps",{"type":2274,"attrs":2309,"content":2310},{"order":2276},[2311,2323],{"type":1587,"content":2312},[2313,2319],{"type":714,"content":2314},[2315],{"text":2316,"type":718,"marks":2317},"Happify",[2318],{"type":2286},{"type":714,"content":2320},[2321],{"text":2322,"type":718},"With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. ",{"type":1587,"content":2324},[2325,2331],{"type":714,"content":2326},[2327],{"text":2328,"type":718,"marks":2329},"Talkspace",[2330],{"type":2286},{"type":714,"content":2332},[2333],{"text":2334,"type":718},"While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ",{"type":741,"attrs":2336,"content":2337},{"level":749},[2338],{"text":2339,"type":718},"Fitness Apps",{"type":2274,"attrs":2341,"content":2342},{"order":2276},[2343,2361],{"type":1587,"content":2344},[2345,2350],{"type":714,"content":2346},[2347],{"text":726,"type":718,"marks":2348},[2349],{"type":2286},{"type":714,"content":2351},[2352,2354,2359],{"text":2353,"type":718},"Okay, so maybe we're a little bit biased, but ",{"text":726,"type":718,"marks":2355},[2356],{"type":729,"attrs":2357},{"href":1299,"uuid":48,"anchor":48,"custom":2358,"target":733,"linktype":13},{},{"text":2360,"type":718}," is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.",{"type":1587,"content":2362},[2363,2369],{"type":714,"content":2364},[2365],{"text":2366,"type":718,"marks":2367},"Nike Training Club",[2368],{"type":2286},{"type":714,"content":2370},[2371],{"text":2372,"type":718},"The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.",{"type":741,"attrs":2374,"content":2375},{"level":749},[2376],{"text":2377,"type":718},"Self-Care Apps",{"type":2274,"attrs":2379,"content":2381},{"order":2380},{"order":2276},[2382,2395],{"type":1587,"content":2383},[2384],{"type":714,"content":2385},[2386,2390,2393],{"text":2387,"type":718,"marks":2388},"Calm",[2389],{"type":2286},{"type":754,"marks":2391},[2392],{"type":2286},{"text":2394,"type":718},"A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. ",{"type":1587,"content":2396},[2397],{"type":714,"content":2398},[2399,2403,2404],{"text":2400,"type":718,"marks":2401},"Headspace",[2402],{"type":2286},{"type":754},{"text":2405,"type":718},"Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.",{"type":741,"attrs":2407,"content":2408},{"level":743},[2409],{"text":2410,"type":718},"Hitting Goals Without the Stress",{"type":714,"content":2412},[2413],{"text":2414,"type":718},"Whether you’re looking for the best exercise app available today or trying to find an app to help manage stress and anxiety, these are some of the best options around, helping you to reach all your individual fitness and wellness goals in 2023.",{"type":741,"attrs":2416,"content":2417},{"level":743},[2418],{"text":2419,"type":718},"Train Like a Fighter in 2023",{"type":714,"content":2421},[2422,2424,2430],{"text":2423,"type":718},"Take your workouts to the next level this year and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":726,"type":718,"marks":2425},[2426,2429],{"type":729,"attrs":2427},{"href":1210,"uuid":48,"anchor":48,"custom":2428,"target":48,"linktype":13},{},{"type":1061},{"text":1214,"type":718},{"type":714,"content":2432},[2433],{"text":1218,"type":718},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2435,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2440,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2441,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2436,"component":118,"meta_info":2437,"meta_title":7,"block_image":2438,"cover_image":2439,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":2444,"title":2445,"plugin":43,"description":2446},"018b43bb-0d76-4e78-ba63-3fc3c6134316","Best Fitness & Wellness Apps to Reach Your Goals | FightCamp","FightCamp rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…\n",{"id":2448,"alt":2449,"name":7,"focus":7,"title":2449,"filename":2450,"copyright":7,"fieldtype":50,"is_external_url":9},6896673,"FightCamp - Best Fitness and Wellness Apps","https://a.storyblok.com/f/115220/2400x990/95c31965d4/best-fitness-wellness-apps-to-reach-your-goals-in-2023.png","We’ve rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…",[],"best-fitness-wellness-apps-to-reach-your-goals","blogs/best-fitness-wellness-apps-to-reach-your-goals",-5520,[996],"cb28044f-edb5-456d-a18f-411c48548a4e","2023-01-19T17:02:08.117Z",[],{"name":2461,"created_at":2462,"published_at":2463,"updated_at":2464,"id":2465,"uuid":2466,"content":2467,"slug":2696,"full_slug":2697,"sort_by_date":48,"position":2698,"tag_list":2699,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2700,"first_published_at":2463,"release_id":48,"lang":60,"path":1244,"alternates":2701,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":2468,"faqs":2469,"title":2461,"topic":2478,"author":2493,"content":2494,"category":2678,"schedule":2442,"component":983,"meta_info":2686,"cover_image":2690,"description":2694,"contributors":2695},"a983449a-f8b7-47b4-82af-2f189684608f",[2470,2474],{"_uid":2471,"answer":2472,"question":2473,"component":670},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?",{"_uid":2475,"answer":2476,"question":2477,"component":670},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2479,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2491,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2480,"component":39,"meta_info":2488,"block_image":2489,"cover_image":2490,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2481,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2482,"component":118,"meta_info":2483,"meta_title":7,"block_image":2484,"cover_image":2485,"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":711,"content":2495},[2496,2500,2504,2514,2519,2524,2538,2542,2547,2562,2566,2571,2575,2579,2625,2630,2634,2648,2652,2656,2660,2665,2675],{"type":714,"content":2497},[2498],{"text":2499,"type":718},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":714,"content":2501},[2502],{"text":2503,"type":718},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":714,"content":2505},[2506,2508,2512],{"text":2507,"type":718},"But before answering the question, ",{"text":2509,"type":718,"marks":2510},"Which exercise is best for hormone balance?",[2511],{"type":1489},{"text":2513,"type":718}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":741,"attrs":2515,"content":2516},{"level":743},[2517],{"text":2518,"type":718},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":741,"attrs":2520,"content":2521},{"level":749},[2522],{"text":2523,"type":718},"Cortisol",{"type":714,"content":2525},[2526,2528,2536],{"text":2527,"type":718},"According to the ",{"text":2529,"type":718,"marks":2530},"National Academy of Sports Medicine",[2531,2535],{"type":729,"attrs":2532},{"href":2533,"uuid":48,"anchor":48,"custom":2534,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":1061},{"text":2537,"type":718},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":714,"content":2539},[2540],{"text":2541,"type":718},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":741,"attrs":2543,"content":2544},{"level":749},[2545],{"text":2546,"type":718},"Insulin",{"type":714,"content":2548},[2549,2551,2560],{"text":2550,"type":718},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":2552,"type":718,"marks":2553},"Byrdie",[2554,2558,2559],{"type":729,"attrs":2555},{"href":2556,"uuid":48,"anchor":48,"custom":2557,"target":733,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":1489},{"type":1061},{"text":2561,"type":718},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":714,"content":2563},[2564],{"text":2565,"type":718},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":741,"attrs":2567,"content":2568},{"level":749},[2569],{"text":2570,"type":718},"Sex Hormones",{"type":714,"content":2572},[2573],{"text":2574,"type":718},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":714,"content":2576},[2577],{"text":2578,"type":718},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":714,"content":2580},[2581,2583,2592,2593,2601,2603,2607,2609,2613,2615,2623],{"text":2582,"type":718},"In an interview for ",{"text":2584,"type":718,"marks":2585},"Well + Good",[2586,2590,2591],{"type":729,"attrs":2587},{"href":2588,"uuid":48,"anchor":48,"custom":2589,"target":733,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":1489},{"type":1061},{"text":1761,"type":718},{"text":2594,"type":718,"marks":2595},"Sara Gottfried, MD",[2596,2600],{"type":729,"attrs":2597},{"href":2598,"uuid":48,"anchor":48,"custom":2599,"target":733,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":1061},{"text":2602,"type":718},", author of ",{"text":2604,"type":718,"marks":2605},"The Hormone Cure",[2606],{"type":1489},{"text":2608,"type":718}," and ",{"text":2610,"type":718,"marks":2611},"The Hormone Reset Diet",[2612],{"type":1489},{"text":2614,"type":718}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":2616,"type":718,"marks":2617},"reverse this trend",[2618,2622],{"type":729,"attrs":2619},{"href":2620,"uuid":48,"anchor":48,"custom":2621,"target":733,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":1061},{"text":2624,"type":718},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":741,"attrs":2626,"content":2627},{"level":743},[2628],{"text":2629,"type":718},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":714,"content":2631},[2632],{"text":2633,"type":718},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":714,"content":2635},[2636,2638,2646],{"text":2637,"type":718},"In an ",{"text":2639,"type":718,"marks":2640},"article for Johns Hopkins Medicine",[2641,2645],{"type":729,"attrs":2642},{"href":2643,"uuid":48,"anchor":48,"custom":2644,"target":733,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":1061},{"text":2647,"type":718},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":714,"content":2649},[2650],{"text":2651,"type":718},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":714,"content":2653},[2654],{"text":2655,"type":718},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":714,"content":2657},[2658],{"text":2659,"type":718},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":741,"attrs":2661,"content":2662},{"level":743},[2663],{"text":2664,"type":718},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":714,"content":2666},[2667,2668,2674],{"text":1205,"type":718},{"text":726,"type":718,"marks":2669},[2670,2673],{"type":729,"attrs":2671},{"href":1210,"uuid":48,"anchor":48,"custom":2672,"target":48,"linktype":13},{},{"type":1061},{"text":1214,"type":718},{"type":714,"content":2676},[2677],{"text":1218,"type":718},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2679,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2684,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2680,"component":118,"meta_info":2681,"meta_title":7,"block_image":2682,"cover_image":2683,"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":2687,"title":2688,"plugin":43,"description":2689},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":2691,"alt":2692,"name":7,"focus":7,"title":2692,"filename":2693,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[996],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":983,"created_at":2703,"published_at":2704,"updated_at":2705,"id":2706,"uuid":2707,"content":2708,"slug":983,"full_slug":2729,"sort_by_date":48,"position":446,"tag_list":2730,"is_startpage":9,"parent_id":2731,"meta_data":48,"group_id":2732,"first_published_at":2733,"release_id":48,"lang":60,"path":7,"alternates":2734,"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":2709,"component":2710,"meta_info":2711,"custom_content_list":2713},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2712,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2714,2719,2724],{"_uid":2715,"label":2716,"value":2717,"dev_id":2718,"component":718},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2720,"label":2721,"value":2722,"dev_id":2723,"component":718},"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":2725,"label":2726,"value":2727,"dev_id":2728,"component":718},"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",[],1785892878017]