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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1617,"canFetchMore":9},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1608,"full_slug":1609,"sort_by_date":48,"position":1610,"tag_list":1611,"is_startpage":9,"parent_id":1613,"meta_data":48,"group_id":1614,"first_published_at":1615,"release_id":48,"lang":60,"path":7,"alternates":1616,"default_full_slug":48,"translated_slugs":48},"Common Boxing Injuries & How To Prevent Them","2021-11-05T08:56:15.146Z","2022-09-26T19:59:29.330Z","2022-09-26T19:59:29.384Z",83132844,"e6c13d07-ff88-416d-b499-7482cbcf390a",{"_uid":664,"faqs":665,"title":657,"topic":747,"author":762,"content":784,"category":1591,"schedule":1599,"component":1600,"meta_info":1601,"cover_image":1604,"description":1603,"email_capture":1607},"c3a0b3e8-30b6-472c-b1db-762a0c6a59d2",[666,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731,735,739,743],{"_uid":667,"answer":668,"question":669,"component":670},"2eaf2471-3239-47fb-8e3d-0f003525bef8","The most common boxing training injuries are: Wrist, Hand, and Finger Injuries, Shoulder Injuries, Chronic Back and Neck Pain","What are the most common boxing training injuries?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"fdc56d9d-2c53-47d3-ae57-6e12a189a6b1","Hand injuries are the second most common type of injury in boxing for amateur and professionals alike (Loosemore et al.), and individuals boxing training at home may be at a high risk for these injuries due to improper technique, form, and equipment. Both in competition and when practicing at home on the heavy bag, missed strikes can lead to strains in the hand or wrist (Holland). Repetitive punching or striking can cause stress fractures, and incorrect form only increases the likelihood of injury.","What are wrist, hand, and finger injuries in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"3676cea3-417e-43ef-8add-1d7fbabd8990","Use proper equipment to prevent injuries to the wrists, hands, and fingers during boxing training. Boxing hand wraps and gloves will offer your hands and wrists padding and protection, whether you're hitting the heavy bag or going up against an opponent in the ring. When training, take the time to learn the correct punching form and technique: for example, when landing a punch, allow the first two knuckles to lead and avoid twisting through the wrist. Finally, listen to your body: ease back on your boxing training if you feel any new or sharp pain in the hand or wrist. If you suspect you may have sustained an injury, have it checked by a medical professional as soon as possible.","How can you prevent wrist, hand, and finger injuries in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"6cedaa21-8edb-4926-b15c-f0a12e0ece77","Minor strains and sprains require rest, ice, and protection. For more severe wrist, hand, and finger injuries, you may need a splint or cast. In any case, it's best to ease off or take a break from boxing training until fully healed. Striking with a broken wrist, hand, or finger will worsen the injury and only delay your recovery.","How to modify boxing training for wrist, hand, and finger injuries",{"_uid":684,"answer":685,"question":686,"component":670},"ae40c479-32fc-408f-9de6-0a668331c3cd","A powerful strike starts from the feet, works its way up the kinetic chain, gathering power, and translates through the shoulder to the hand (Clarkson) (Mansfield). Because of this, boxers run the risk of sustaining rotator cuff strains or labral and rotator cuff tears. Over the long term, people who box can suffer chronic shoulder pain or conditions such as impingement or bursitis (Ruotolo).","What are shoulder injuries in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"218a4262-52d2-4731-a0c7-889613e12826","Punching with the correct form is critical. When boxing training at home, especially when you are just starting out, it's essential to learn proper boxing technique. The FightCamp Trainers teach you everything you need to know through step-by-step tutorials and workouts on the FightCamp App. For beginners, having the guidance of experienced professionals will ensure that you start out strong and properly educated. On your own, you can also incorporate rotator cuff and scapular strengthening exercises in your training regimen. Having strong shoulder muscles can make all the difference when it comes to preventing shoulder injuries.","How can you prevent shoulder injuries in boxing?",{"_uid":692,"answer":693,"question":694,"component":670},"f3ff5964-f2ba-4cf1-8111-3823623536f2","Depending on the shoulder injury, you may need to scale back or pause boxing training entirely. Treatment options for impingement or bursitis may include reducing the intensity or frequency of your workouts. For rotator cuff strains and tears, you may need physical therapy to strengthen scapular muscles and minimize biomechanical stress through the shoulder. Follow your doctor’s recommendations and be careful to avoid movements that aggravate your shoulder pain for either injury.","How to modify boxing training for shoulder injuries",{"_uid":696,"answer":697,"question":698,"component":670},"a73b608a-643b-4aa5-8410-1f4483cc277a","Low back pain is a prevalent condition amongst normal, non-athletic populations (NIH). Low back pain can be debilitating, whether it be from poor posture or weak core and glute muscles. For athletes and boxers, neck and back pain often comes from grappling, the impact of strikes, or a faulty fighting stance (Holland).","What is chronic back and neck pain?",{"_uid":700,"answer":701,"question":702,"component":670},"b7551641-a3b1-4b02-8dd5-de74a898dcea","Repetitive forces from training or fighting can stress body structures over time, but even more so with incorrect form and posture. Regardless of your experience level, but especially true for beginners, having the help of a professional coach or trainer is the best way to ensure you are using proper boxing technique and your movements are safe and biomechanically efficient. When you are boxing at home, it can be difficult to know if you are training correctly, or if you're at risk for injury. The FightCamp App gives you access to boxing and kickboxing tutorials and workouts with our professional trainers so that you can learn how to box at home. Start out with the fundamentals, like proper fighting stance and positioning, and then work your way up to more complex movements, footwork, and eventually boxing punch combinations. First mastering the basics will help you avoid long-term and chronic injuries, such as neck and back pain.","How can you prevent chronic back and neck pain?",{"_uid":704,"answer":705,"question":706,"component":670},"e4ee18ec-b622-476b-a39d-8e99ed66e3b1","Prevention is key. To lessen the impact of chronic back and neck pain, you should focus on strengthening the core (abdominals and back), glute, and scapular musculature. A well-rounded training program with stretching and strengthening can prevent these injuries in the long run. Additionally, when working out with chronic back and neck pain, you should always be sure to include a warm-up and a cool down to ensure that your body is loose before intense exercise.","How to modify boxing training for chronic back and neck pain",{"_uid":708,"answer":709,"question":710,"component":670},"ab15b538-d6a8-4158-bcf2-0aad5852c986","The most common injuries in the sport of boxing are: Facial lacerations, Facial injuries, Concussions","What are the most common injuries in the sport of boxing?",{"_uid":712,"answer":713,"question":714,"component":670},"596a5f12-7c59-4766-95ff-953e276d0bf9","The most common injuries in the sport of boxing are facial cuts from being struck by another fighter (Bledsoe, Li and Levy).","What are facial lacerations in boxing?",{"_uid":716,"answer":717,"question":718,"component":670},"cc10d002-370d-4d2b-9aca-c5c29c85ce45","Wearing proper headgear can prevent or reduce the severity of facial injuries. In your training regimen, schedule adequate rest. Sleeping fewer than 8 hours per night is shown to increase injury risk by up to 70% (Active and Safe). If you aren’t adequately rested, you won’t be adequately prepared to react and defend yourself against an opponent, increasing your risk of injury. Boxers also apply Vaseline or petroleum jelly to their faces and any areas that are susceptible to blows before fights to make the skin more elastic, slippery, and less likely to tear. This can also help slow bleeding if injury does occur.","How can you prevent facial lacerations in boxing?",{"_uid":720,"answer":721,"question":722,"component":670},"b20a1d1f-8631-4632-bc65-58798d5d9ea6","Most cuts will heal on their own with minimal medical care. If you need sutures or suffer a more severe injury such as a broken nose, it's important to sit out and refrain from fighting or training until fully healed. Receiving a blow to compromised tissues will only make the damage worse.","How to modify boxing training for facial lacerations",{"_uid":724,"answer":725,"question":726,"component":670},"6d2ee1f3-c537-4f7f-8e3d-4c77e9b3eb5e","When facing an opponent, facial injuries are commonplace. More than three-quarters of facial injuries in boxing are minor cuts and superficial open wounds (Zazryn et al.). The tissues around the eye may swell and bruise from punches landing in the eye area (Inalsingh and Aberdeen). Less common facial injuries include broken noses, teeth, and jaws.","What are facial injuries in boxing?",{"_uid":728,"answer":729,"question":730,"component":670},"79745e2d-79f8-431c-b068-9bc8d1fa831e","Training at home with professionals like the trainers at FightCamp can also help sharpen your reflexes and improve your self-defense skills. During matches, always wear proper protective equipment, such as headgear. As mentioned above, applying petroleum jelly prior to a fight can help to prevent skin tears and excessive bleeding.","How can you prevent facial injuries in boxing?",{"_uid":732,"answer":733,"question":734,"component":670},"e45621f3-9abd-4eb6-be59-f4eb241047e9","It's critical to apply an ice pack or cool compress to swollen tissues as soon as possible. Keep any open wounds clean and monitor for signs of infection (redness around the cut, yellow discharge, etc.). Most superficial cuts will heal on their own with minimal medical care. For broken bones or lacerations that require stitches, wait to face opponents until fully healed and cleared by a medical professional.","How to modify boxing training for facial injuries",{"_uid":736,"answer":737,"question":738,"component":670},"b51af3a2-8754-4271-908d-a09eb9b5978d","A concussion is a mild traumatic brain injury occurring from a blow to the head. Depending on the severity of the trauma, you may or may not lose consciousness. Symptoms, such as loss of memory, confusion, drowsiness, and headache, may occur immediately or in the days after the injury. Severe or repeated concussions can lead to serious long-term consequences (Rezzadeh).","What are concussions?",{"_uid":740,"answer":741,"question":742,"component":670},"7423ab0f-ee30-4aee-85ec-c786b7e78468","Concussions usually only occur in boxing when you are facing an opponent. If you stick with at-home boxing training, your risk of concussions and trauma is minimal. In boxing competitions, concussions are much more common amongst amateur athletes, making up around 50% of their injuries (H.R.F.). Training and working with an experienced coach can improve your boxing technique and reduce your chances of sustaining a concussion. If you are planning to spar with an opponent or are just getting started in competitive boxing, be sure to use protective equipment such as headgear.","How can you prevent concussions in boxing?",{"_uid":744,"answer":745,"question":746,"component":670},"0101fea7-bbb1-47e2-9bc1-b06893060caa","Once you have a concussion, it's essential to hold off on boxing or physical activity until cleared by a medical professional. Even mild concussions can affect processing and attention for months (Hugenholtz, H et al.).","How to modify boxing training for concussions",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":748,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":760,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":761,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":749,"component":39,"meta_info":757,"block_image":758,"cover_image":759,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":750,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":755,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":751,"component":118,"meta_info":752,"meta_title":7,"block_image":753,"cover_image":754,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":763,"created_at":764,"published_at":765,"updated_at":766,"id":767,"uuid":768,"content":769,"slug":777,"full_slug":778,"sort_by_date":48,"position":554,"tag_list":779,"is_startpage":9,"parent_id":780,"meta_data":48,"group_id":781,"first_published_at":782,"release_id":48,"lang":60,"path":48,"alternates":783,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Paige Shane","2021-09-10T15:42:54.517Z","2022-02-08T23:24:52.637Z","2022-02-08T23:24:52.658Z",71000030,"9b6a9fda-507c-434c-86a6-6d8a903cb80f",{"bio":770,"_uid":771,"name":763,"photo":772,"component":775,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":7,"social_link_instagram":776,"social_link_pinterest":7},"Paige Shane is a Licensed Physical Therapist Assistant passionate about making health fun and accessible. She's trained in yoga, martial arts, and dance, and has been a personal trainer and group fitness instructor.","bb5c42b9-1db5-4379-8948-36caa0e56c52",{"id":773,"alt":763,"name":7,"focus":48,"title":763,"filename":774,"copyright":7,"fieldtype":50},3804738,"https://a.storyblok.com/f/115220/350x350/1f0181512a/paige_shane.png","author","https://www.instagram.com/strength.and.self.love","paige-shane","authors/paige-shane",[],65634443,"46b1ea49-f46f-4714-b271-a8f5b8ab96ec","2021-10-20T17:21:31.656Z",[],{"type":785,"content":786},"doc",[787,821,828,832,837,842,847,867,871,952,956,959,964,968,980,984,1000,1004,1008,1011,1016,1020,1053,1057,1061,1079,1083,1147,1152,1156,1161,1165,1176,1180,1204,1208,1211,1216,1220,1232,1236,1252,1256,1259,1264,1268,1279,1283,1306,1310,1321,1326,1385,1390,1402,1414,1427,1431,1443,1455,1467,1471,1484,1496,1500,1504,1516,1528,1540,1552,1557],{"type":788,"content":789},"paragraph",[790,793,799,807,809,813,819],{"text":791,"type":792},"Getting sidelined by an injury can be frustrating, costly, and set your training back for weeks or months. Working with qualified and knowledgeable professionals, like the trainers at ","text",{"text":794,"type":792,"marks":795}," ",[796],{"type":797,"attrs":798},"styled",{"class":7},{"text":800,"type":792,"marks":801},"FightCamp",[802],{"type":803,"attrs":804},"link",{"href":805,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=","_blank",{"text":808,"type":792},", dramatically reduces your risk of injury by teaching you proper form, ",{"text":794,"type":792,"marks":810},[811],{"type":797,"attrs":812},{"class":7},{"text":814,"type":792,"marks":815},"technique",[816],{"type":803,"attrs":817},{"href":818,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"text":820,"type":792},", and recommended intensity. In this article, we'll look at the most common boxing injuries, how you can prevent them, and how to modify your training if you do experience them.",{"type":822,"attrs":823,"content":825},"heading",{"level":824},2,[826],{"text":827,"type":792},"Most Common Boxing Injuries",{"type":788,"content":829},[830],{"text":831,"type":792},"Many of the most common boxing injuries occur during boxing competition in the ring, or when facing an opponent. These include facial lacerations and injuries and concussions. However, if you're boxing training at home, you are still susceptible to boxing-related injuries, especially if you are not practicing correct form, technique, and using improper equipment.",{"type":822,"attrs":833,"content":834},{"level":824},[835],{"text":836,"type":792},"Boxing Training Injuries",{"type":822,"attrs":838,"content":839},{"level":824},[840],{"text":841,"type":792},"Wrist, Hand, and Finger Injuries",{"type":822,"attrs":843,"content":845},{"level":844},3,[846],{"text":674,"type":792},{"type":788,"content":848},[849,851,857,859,865],{"text":850,"type":792},"Hand injuries are the second most common type of injury in boxing for amateur and professionals alike (",{"text":852,"type":792,"marks":853},"Loosemore et al.",[854],{"type":803,"attrs":855},{"href":856,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://www.aspetar.com/journal/viewarticle.aspx?id=306#.YT9NQI5Kixk",{"text":858,"type":792},"), and individuals boxing training at home may be at a high risk for these injuries due to improper technique, form, and equipment. Both in competition and when practicing at home on the heavy bag, missed strikes can lead to strains in the hand or wrist (",{"text":860,"type":792,"marks":861},"Holland",[862],{"type":803,"attrs":863},{"href":864,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://stridestrong.com/combat-boxing/",{"text":866,"type":792},"). Repetitive punching or striking can cause stress fractures, and incorrect form only increases the likelihood of injury.",{"type":822,"attrs":868,"content":869},{"level":844},[870],{"text":678,"type":792},{"type":788,"content":872},[873,875,879,885,890,892,896,902,906,908,912,918,922,924,928,934,938,940,944,950],{"text":874,"type":792},"Use ",{"text":794,"type":792,"marks":876},[877],{"type":797,"attrs":878},{"class":7},{"text":880,"type":792,"marks":881},"proper equipment",[882],{"type":803,"attrs":883},{"href":884,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"text":886,"type":792,"marks":887},"  ",[888],{"type":797,"attrs":889},{"class":7},{"text":891,"type":792},"to prevent injuries to the wrists, hands, and fingers during boxing training. Boxing ",{"text":794,"type":792,"marks":893},[894],{"type":797,"attrs":895},{"class":7},{"text":897,"type":792,"marks":898},"hand wraps",[899],{"type":803,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":886,"type":792,"marks":903},[904],{"type":797,"attrs":905},{"class":7},{"text":907,"type":792},"and ",{"text":794,"type":792,"marks":909},[910],{"type":797,"attrs":911},{"class":7},{"text":913,"type":792,"marks":914},"gloves",[915],{"type":803,"attrs":916},{"href":917,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":886,"type":792,"marks":919},[920],{"type":797,"attrs":921},{"class":7},{"text":923,"type":792},"will offer your hands and wrists padding and protection, whether you're hitting the ",{"text":794,"type":792,"marks":925},[926],{"type":797,"attrs":927},{"class":7},{"text":929,"type":792,"marks":930},"heavy bag",[931],{"type":803,"attrs":932},{"href":933,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use",{"text":886,"type":792,"marks":935},[936],{"type":797,"attrs":937},{"class":7},{"text":939,"type":792},"or going up against an ",{"text":794,"type":792,"marks":941},[942],{"type":797,"attrs":943},{"class":7},{"text":945,"type":792,"marks":946},"opponent in the ring",[947],{"type":803,"attrs":948},{"href":949,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-boxing-competitively",{"text":951,"type":792},". When training, take the time to learn the correct punching form and technique: for example, when landing a punch, allow the first two knuckles to lead and avoid twisting through the wrist. Finally, listen to your body: ease back on your boxing training if you feel any new or sharp pain in the hand or wrist. If you suspect you may have sustained an injury, have it checked by a medical professional as soon as possible.",{"type":822,"attrs":953,"content":954},{"level":844},[955],{"text":682,"type":792},{"type":788,"content":957},[958],{"text":681,"type":792},{"type":822,"attrs":960,"content":961},{"level":824},[962],{"text":963,"type":792},"Shoulder Injuries",{"type":822,"attrs":965,"content":966},{"level":844},[967],{"text":686,"type":792},{"type":788,"content":969},[970,972,978],{"text":971,"type":792},"A powerful strike starts from the feet, works its way up the kinetic chain, gathering power, and translates through the shoulder to the hand (Clarkson) (Mansfield). Because of this, boxers run the risk of sustaining rotator cuff strains or labral and rotator cuff tears. Over the long term, people who box can suffer chronic shoulder pain or conditions such as impingement or bursitis (",{"text":973,"type":792,"marks":974},"Ruotolo",[975],{"type":803,"attrs":976},{"href":977,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://www.totalorthosportsmed.com/boxing-injury-guide-common-shoulder-injuries-boxers/",{"text":979,"type":792},").",{"type":822,"attrs":981,"content":982},{"level":844},[983],{"text":690,"type":792},{"type":788,"content":985},[986,988,992,998],{"text":987,"type":792},"Punching with the correct form is critical. When boxing training at home, especially when you are just starting out, it's essential to learn proper boxing technique. The FightCamp Trainers teach you everything you need to know through step-by-step tutorials and workouts on the ",{"text":794,"type":792,"marks":989},[990],{"type":797,"attrs":991},{"class":7},{"text":993,"type":792,"marks":994},"FightCamp App",[995],{"type":803,"attrs":996},{"href":997,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://apps.apple.com/us/app/fightcamp-boxing-workouts/id1328562100",{"text":999,"type":792},". For beginners, having the guidance of experienced professionals will ensure that you start out strong and properly educated.",{"type":788,"content":1001},[1002],{"text":1003,"type":792},"On your own, you can also incorporate rotator cuff and scapular strengthening exercises in your training regimen. Having strong shoulder muscles can make all the difference when it comes to preventing shoulder injuries.",{"type":822,"attrs":1005,"content":1006},{"level":844},[1007],{"text":694,"type":792},{"type":788,"content":1009},[1010],{"text":693,"type":792},{"type":822,"attrs":1012,"content":1013},{"level":824},[1014],{"text":1015,"type":792},"Chronic Back and Neck Pain",{"type":822,"attrs":1017,"content":1018},{"level":844},[1019],{"text":698,"type":792},{"type":788,"content":1021},[1022,1024,1030,1032,1036,1042,1046,1048,1052],{"text":1023,"type":792},"Low back pain is a prevalent condition amongst normal, non-athletic populations (",{"text":1025,"type":792,"marks":1026},"NIH",[1027],{"type":803,"attrs":1028},{"href":1029,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://www.ninds.nih.gov/disorders/patient-caregiver-education/fact-sheets/low-back-pain-fact-sheet",{"text":1031,"type":792},"). Low back pain can be debilitating, whether it be from poor posture or weak core and glute muscles. For athletes and boxers, neck and back pain often comes from grappling, the impact of strikes, or a faulty ",{"text":794,"type":792,"marks":1033},[1034],{"type":797,"attrs":1035},{"class":7},{"text":1037,"type":792,"marks":1038},"fighting stance",[1039],{"type":803,"attrs":1040},{"href":1041,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":886,"type":792,"marks":1043},[1044],{"type":797,"attrs":1045},{"class":7},{"text":1047,"type":792},"(",{"text":860,"type":792,"marks":1049},[1050],{"type":803,"attrs":1051},{"href":864,"uuid":48,"anchor":48,"target":806,"linktype":48},{"text":979,"type":792},{"type":822,"attrs":1054,"content":1055},{"level":844},[1056],{"text":702,"type":792},{"type":788,"content":1058},[1059],{"text":1060,"type":792},"Repetitive forces from training or fighting can stress body structures over time, but even more so with incorrect form and posture. Regardless of your experience level, but especially true for beginners, having the help of a professional coach or trainer is the best way to ensure you are using proper boxing technique and your movements are safe and biomechanically efficient.",{"type":788,"content":1062},[1063,1065,1069,1073,1077],{"text":1064,"type":792},"When you are boxing at home, it can be difficult to know if you are training correctly, or if you're at risk for injury. The ",{"text":794,"type":792,"marks":1066},[1067],{"type":797,"attrs":1068},{"class":7},{"text":993,"type":792,"marks":1070},[1071],{"type":803,"attrs":1072},{"href":997,"uuid":48,"anchor":48,"target":806,"linktype":48},{"text":886,"type":792,"marks":1074},[1075],{"type":797,"attrs":1076},{"class":7},{"text":1078,"type":792},"gives you access to boxing and kickboxing tutorials and workouts with our professional trainers so that you can learn how to box at home. Start out with the fundamentals, like proper fighting stance and positioning, and then work your way up to more complex movements, footwork, and eventually boxing punch combinations. First mastering the basics will help you avoid long-term and chronic injuries, such as neck and back pain.",{"type":822,"attrs":1080,"content":1081},{"level":844},[1082],{"text":706,"type":792},{"type":788,"content":1084},[1085,1087,1091,1097,1101,1103,1107,1113,1115,1119,1125,1129,1131,1135,1141,1145],{"text":1086,"type":792},"Prevention is key. To lessen the impact of chronic back and neck pain, you should focus on ",{"text":794,"type":792,"marks":1088},[1089],{"type":797,"attrs":1090},{"class":7},{"text":1092,"type":792,"marks":1093},"strengthening the core",[1094],{"type":803,"attrs":1095},{"href":1096,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/shred-and-stabilize-your-core-with-all-new-core-workouts",{"text":886,"type":792,"marks":1098},[1099],{"type":797,"attrs":1100},{"class":7},{"text":1102,"type":792},"(abdominals and back), ",{"text":794,"type":792,"marks":1104},[1105],{"type":797,"attrs":1106},{"class":7},{"text":1108,"type":792,"marks":1109},"glute",[1110],{"type":803,"attrs":1111},{"href":1112,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{"text":1114,"type":792},", and scapular musculature. A well-rounded training program with ",{"text":794,"type":792,"marks":1116},[1117],{"type":797,"attrs":1118},{"class":7},{"text":1120,"type":792,"marks":1121},"stretching",[1122],{"type":803,"attrs":1123},{"href":1124,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/dynamic-static-neck-stretches-for-boxing-kickboxing",{"text":886,"type":792,"marks":1126},[1127],{"type":797,"attrs":1128},{"class":7},{"text":1130,"type":792},"and strengthening can prevent these injuries in the long run. Additionally, when working out with chronic back and neck pain, you should always be sure to include a warm-up and a ",{"text":794,"type":792,"marks":1132},[1133],{"type":797,"attrs":1134},{"class":7},{"text":1136,"type":792,"marks":1137},"cool down",[1138],{"type":803,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":886,"type":792,"marks":1142},[1143],{"type":797,"attrs":1144},{"class":7},{"text":1146,"type":792},"to ensure that your body is loose before intense exercise.",{"type":822,"attrs":1148,"content":1149},{"level":824},[1150],{"text":1151,"type":792},"Boxing Injuries In The Ring",{"type":788,"content":1153},[1154],{"text":1155,"type":792},"Competing in the sport of boxing is not for everyone. If you are just interested in boxing as a workout, these next injuries won't necessarily apply.",{"type":822,"attrs":1157,"content":1158},{"level":824},[1159],{"text":1160,"type":792},"Facial Lacerations",{"type":822,"attrs":1162,"content":1163},{"level":844},[1164],{"text":714,"type":792},{"type":788,"content":1166},[1167,1169,1175],{"text":1168,"type":792},"The most common injuries in the sport of boxing are facial cuts from being struck by another fighter (",{"text":1170,"type":792,"marks":1171},"Bledsoe, Li and Levy",[1172],{"type":803,"attrs":1173},{"href":1174,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://doi.org/10.1097/01.smj.0000182498.19288.e2",{"text":979,"type":792},{"type":822,"attrs":1177,"content":1178},{"level":844},[1179],{"text":718,"type":792},{"type":788,"content":1181},[1182,1184,1188,1194,1196,1202],{"text":1183,"type":792},"Wearing proper headgear can prevent or reduce the severity of facial injuries. In your training regimen, schedule adequate ",{"text":794,"type":792,"marks":1185},[1186],{"type":797,"attrs":1187},{"class":7},{"text":1189,"type":792,"marks":1190},"rest",[1191],{"type":803,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-you-need-to-know-about-rest-days-q-a-with-coach-pj",{"text":1195,"type":792},". Sleeping fewer than 8 hours per night is shown to increase injury risk by up to 70% (",{"text":1197,"type":792,"marks":1198},"Active and Safe",[1199],{"type":803,"attrs":1200},{"href":1201,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://activesafe.ca/boxing-and-kickboxing/",{"text":1203,"type":792},"). If you aren’t adequately rested, you won’t be adequately prepared to react and defend yourself against an opponent, increasing your risk of injury. Boxers also apply Vaseline or petroleum jelly to their faces and any areas that are susceptible to blows before fights to make the skin more elastic, slippery, and less likely to tear. This can also help slow bleeding if injury does occur.",{"type":822,"attrs":1205,"content":1206},{"level":844},[1207],{"text":722,"type":792},{"type":788,"content":1209},[1210],{"text":721,"type":792},{"type":822,"attrs":1212,"content":1213},{"level":824},[1214],{"text":1215,"type":792},"Facial Injuries",{"type":822,"attrs":1217,"content":1218},{"level":844},[1219],{"text":726,"type":792},{"type":788,"content":1221},[1222,1224,1230],{"text":1223,"type":792},"When facing an opponent, facial injuries are commonplace. More than three-quarters of facial injuries in boxing are minor cuts and superficial open wounds (",{"text":1225,"type":792,"marks":1226},"Zazryn et al.",[1227],{"type":803,"attrs":1228},{"href":1229,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://bjsm.bmj.com/content/37/4/321",{"text":1231,"type":792},"). The tissues around the eye may swell and bruise from punches landing in the eye area (Inalsingh and Aberdeen). Less common facial injuries include broken noses, teeth, and jaws.",{"type":822,"attrs":1233,"content":1234},{"level":844},[1235],{"text":730,"type":792},{"type":788,"content":1237},[1238,1240,1244,1250],{"text":1239,"type":792},"Training at home with professionals like the trainers at FightCamp can also help sharpen your reflexes and improve your ",{"text":794,"type":792,"marks":1241},[1242],{"type":797,"attrs":1243},{"class":7},{"text":1245,"type":792,"marks":1246},"self-defense skills",[1247],{"type":803,"attrs":1248},{"href":1249,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-prepare-for-a-dangerous-situation-fighters-advice",{"text":1251,"type":792},". During matches, always wear proper protective equipment, such as headgear. As mentioned above, applying petroleum jelly prior to a fight can help to prevent skin tears and excessive bleeding.",{"type":822,"attrs":1253,"content":1254},{"level":844},[1255],{"text":734,"type":792},{"type":788,"content":1257},[1258],{"text":733,"type":792},{"type":822,"attrs":1260,"content":1261},{"level":824},[1262],{"text":1263,"type":792},"Concussions",{"type":822,"attrs":1265,"content":1266},{"level":844},[1267],{"text":738,"type":792},{"type":788,"content":1269},[1270,1272,1278],{"text":1271,"type":792},"A concussion is a mild traumatic brain injury occurring from a blow to the head. Depending on the severity of the trauma, you may or may not lose consciousness. Symptoms, such as loss of memory, confusion, drowsiness, and headache, may occur immediately or in the days after the injury. Severe or repeated concussions can lead to serious long-term consequences (",{"text":1273,"type":792,"marks":1274},"Rezzadeh",[1275],{"type":803,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://www.clinicalcorrelations.org/2019/01/18/is-traumatic-brain-injury-preventable-in-amateur-boxing-competition/",{"text":979,"type":792},{"type":822,"attrs":1280,"content":1281},{"level":844},[1282],{"text":742,"type":792},{"type":788,"content":1284},[1285,1287,1293,1295,1299,1304],{"text":1286,"type":792},"Concussions usually only occur in boxing when you are facing an opponent. If you stick with at-home boxing training, your risk of concussions and trauma is minimal. In boxing competitions, concussions are much more common amongst amateur athletes, making up around 50% of their injuries (",{"text":1288,"type":792,"marks":1289},"H.R.F.",[1290],{"type":803,"attrs":1291},{"href":1292,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://healthresearchfunding.org/39-notable-boxing-brain-damage-statistics/",{"text":1294,"type":792},"). Training and working with an experienced coach can improve your boxing technique and reduce your chances of sustaining a concussion. If you are planning to spar with an opponent or are just getting started in ",{"text":794,"type":792,"marks":1296},[1297],{"type":797,"attrs":1298},{"class":7},{"text":1300,"type":792,"marks":1301},"competitive boxing",[1302],{"type":803,"attrs":1303},{"href":949,"uuid":48,"anchor":48,"target":806,"linktype":48},{"text":1305,"type":792},", be sure to use protective equipment such as headgear.",{"type":822,"attrs":1307,"content":1308},{"level":844},[1309],{"text":746,"type":792},{"type":788,"content":1311},[1312,1314,1320],{"text":1313,"type":792},"Once you have a concussion, it's essential to hold off on boxing or physical activity until cleared by a medical professional. Even mild concussions can affect processing and attention for months (",{"text":1315,"type":792,"marks":1316},"Hugenholtz, H et al.",[1317],{"type":803,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/3380274/",{"text":979,"type":792},{"type":822,"attrs":1322,"content":1323},{"level":824},[1324],{"text":1325,"type":792},"Prevent Injuries With Your Boxing Training At Home",{"type":788,"content":1327},[1328,1330,1334,1339,1341,1347,1351,1353,1357,1363,1367,1369,1373,1379,1383],{"text":1329,"type":792},"FightCamp has all of the resources you need for your ",{"text":794,"type":792,"marks":1331},[1332],{"type":797,"attrs":1333},{"class":7},{"text":1335,"type":792,"marks":1336},"at-home boxing journey",[1337],{"type":803,"attrs":1338},{"href":805,"uuid":48,"anchor":48,"target":806,"linktype":48},{"text":1340,"type":792},". Our knowledgeable trainers teach you step-by-step how to develop proper boxing form and technique so that you can minimize your risk of injury when boxing at home. 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Here are the top boxing injuries and tips on how to modify your training to prevent injury.",{"id":1605,"alt":657,"name":7,"focus":48,"title":657,"filename":1606,"copyright":7,"fieldtype":50},3348916,"https://a.storyblok.com/f/115220/2400x990/6b504b7b56/common-boxing-injuries-how-to-prevent-them.jpg",[],"common-boxing-injuries-how-to-prevent-them","blogs/common-boxing-injuries-how-to-prevent-them",-350,[1612],"featured",60887917,"9f8bd01c-e490-4dbc-beb4-96d43cc8044c","2021-10-20T04:58:00.000Z",[],["Reactive",1618],[1619,1801,2146,2366,2629,2940],{"name":1620,"created_at":1621,"published_at":1622,"updated_at":1623,"id":1624,"uuid":1625,"content":1626,"slug":1793,"full_slug":1794,"sort_by_date":48,"position":1795,"tag_list":1796,"is_startpage":9,"parent_id":1613,"meta_data":48,"group_id":1797,"first_published_at":1798,"release_id":48,"lang":60,"path":1799,"alternates":1800,"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":1627,"faqs":1628,"title":1620,"topic":1637,"author":1652,"content":1653,"category":1774,"schedule":1782,"component":1600,"meta_info":1783,"cover_image":1787,"description":1791,"contributors":1792},"357626bb-6aad-48f7-8c87-99219b73aed0",[1629,1633],{"_uid":1630,"answer":1631,"question":1632,"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":1634,"answer":1635,"question":1636,"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":1638,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1650,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1651,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1639,"component":39,"meta_info":1647,"block_image":1648,"cover_image":1649,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1640,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1645,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1641,"component":118,"meta_info":1642,"meta_title":7,"block_image":1643,"cover_image":1644,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":785,"content":1654},[1655,1659,1663,1678,1682,1685,1690,1704,1728,1752,1757,1770],{"type":788,"content":1656},[1657],{"text":1658,"type":792},"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":822,"attrs":1660,"content":1661},{"level":824},[1662],{"text":1632,"type":792},{"type":788,"content":1664},[1665,1667,1676],{"text":1666,"type":792},"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":1668,"type":792,"marks":1669},"FightCamp app",[1670,1674],{"type":803,"attrs":1671},{"href":1672,"uuid":48,"anchor":48,"custom":1673,"target":806,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1675},"underline",{"text":1677,"type":792}," are all examples of fitness goals.",{"type":822,"attrs":1679,"content":1680},{"level":824},[1681],{"text":1636,"type":792},{"type":788,"content":1683},[1684],{"text":1635,"type":792},{"type":822,"attrs":1686,"content":1687},{"level":824},[1688],{"text":1689,"type":792},"Setting Your Goals",{"type":788,"content":1691},[1692,1694,1702],{"text":1693,"type":792},"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":1695,"type":792,"marks":1696},"SMART goals",[1697,1701],{"type":803,"attrs":1698},{"href":1699,"uuid":48,"anchor":48,"custom":1700,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1675},{"text":1703,"type":792}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":788,"content":1705},[1706,1708,1716,1718,1726],{"text":1707,"type":792},"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":1709,"type":792,"marks":1710},"accountability partners",[1711,1715],{"type":803,"attrs":1712},{"href":1713,"uuid":48,"anchor":48,"custom":1714,"target":806,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1675},{"text":1717,"type":792},". People who have someone they are accountable to are ",{"text":1719,"type":792,"marks":1720},"95% more likely to hit their goals",[1721,1725],{"type":803,"attrs":1722},{"href":1723,"uuid":48,"anchor":48,"custom":1724,"target":806,"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":1675},{"text":1727,"type":792},". ",{"type":788,"content":1729},[1730,1732,1740,1742,1750],{"text":1731,"type":792},"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":1733,"type":792,"marks":1734},"FightCamp Community",[1735,1739],{"type":803,"attrs":1736},{"href":1737,"uuid":48,"anchor":48,"custom":1738,"target":806,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1675},{"text":1741,"type":792}," and tag the ",{"text":1743,"type":792,"marks":1744},"Trainers",[1745,1749],{"type":803,"attrs":1746},{"href":1747,"uuid":48,"anchor":48,"custom":1748,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1675},{"text":1751,"type":792}," and me and we’ll help you stay accountable. ",{"type":822,"attrs":1753,"content":1754},{"level":824},[1755],{"text":1756,"type":792},"Train Like a Fighter",{"type":788,"content":1758},[1759,1761,1768],{"text":1760,"type":792},"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":800,"type":792,"marks":1762},[1763,1767],{"type":803,"attrs":1764},{"href":1765,"uuid":48,"anchor":48,"custom":1766,"target":806,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1675},{"text":1769,"type":792}," 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":788,"content":1771},[1772],{"text":1773,"type":792},"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":1775,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1780,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1781,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1776,"component":118,"meta_info":1777,"meta_title":7,"block_image":1778,"cover_image":1779,"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":1784,"title":1785,"plugin":43,"description":1786},"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":1788,"alt":1789,"name":7,"focus":7,"title":1789,"filename":1790,"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,[1612],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z","wellness/{{story.slug}}",[],{"name":1802,"created_at":1803,"published_at":1804,"updated_at":1805,"id":1806,"uuid":1807,"content":1808,"slug":2140,"full_slug":2141,"sort_by_date":48,"position":2142,"tag_list":2143,"is_startpage":9,"parent_id":1613,"meta_data":48,"group_id":2144,"first_published_at":1804,"release_id":48,"lang":60,"path":1799,"alternates":2145,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":1809,"faqs":1810,"title":1802,"topic":1827,"author":1842,"content":1843,"category":2121,"schedule":2129,"component":1600,"meta_info":2130,"cover_image":2134,"description":2138,"contributors":2139},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[1811,1815,1819,1823],{"_uid":1812,"answer":1813,"question":1814,"component":670},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":1816,"answer":1817,"question":1818,"component":670},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":1820,"answer":1821,"question":1822,"component":670},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":1824,"answer":1825,"question":1826,"component":670},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1828,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1840,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1841,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1829,"component":39,"meta_info":1837,"block_image":1838,"cover_image":1839,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1830,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1831,"component":118,"meta_info":1832,"meta_title":7,"block_image":1833,"cover_image":1834,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":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":785,"content":1844},[1845,1849,1853,1857,1861,1864,1868,1872,2018,2022,2026,2030,2035,2055,2087,2092,2102,2107,2117],{"type":788,"content":1846},[1847],{"text":1848,"type":792},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":788,"content":1850},[1851],{"text":1852,"type":792},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":788,"content":1854},[1855],{"text":1856,"type":792},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":822,"attrs":1858,"content":1859},{"level":824},[1860],{"text":1814,"type":792},{"type":788,"content":1862},[1863],{"text":1813,"type":792},{"type":822,"attrs":1865,"content":1866},{"level":824},[1867],{"text":1818,"type":792},{"type":788,"content":1869},[1870],{"text":1871,"type":792},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":1873,"content":1874},"bullet_list",[1875,1910,1955,1986],{"type":1876,"content":1877},"list_item",[1878,1882],{"type":788,"content":1879},[1880],{"text":1881,"type":792},"Physical Activity",{"type":1873,"content":1883},[1884,1890,1896],{"type":1876,"content":1885},[1886],{"type":788,"content":1887},[1888],{"text":1889,"type":792},"Exercise/cardio routines",{"type":1876,"content":1891},[1892],{"type":788,"content":1893},[1894],{"text":1895,"type":792},"Personal programming",{"type":1876,"content":1897},[1898,1902],{"type":788,"content":1899},[1900],{"text":1901,"type":792},"Event preparation ",{"type":1873,"content":1903},[1904],{"type":1876,"content":1905},[1906],{"type":788,"content":1907},[1908],{"text":1909,"type":792},"Obstacle course training, race training (running, biking, swimming)",{"type":1876,"content":1911},[1912,1915],{"type":788,"content":1913},[1914],{"text":433,"type":792},{"type":1873,"content":1916},[1917,1923,1929],{"type":1876,"content":1918},[1919],{"type":788,"content":1920},[1921],{"text":1922,"type":792},"Meal planning",{"type":1876,"content":1924},[1925],{"type":788,"content":1926},[1927],{"text":1928,"type":792},"Dieting",{"type":1876,"content":1930},[1931,1935],{"type":788,"content":1932},[1933],{"text":1934,"type":792},"Teaching nutritional information",{"type":1873,"content":1936},[1937,1943,1949],{"type":1876,"content":1938},[1939],{"type":788,"content":1940},[1941],{"text":1942,"type":792},"Calories",{"type":1876,"content":1944},[1945],{"type":788,"content":1946},[1947],{"text":1948,"type":792},"Macros/micros",{"type":1876,"content":1950},[1951],{"type":788,"content":1952},[1953],{"text":1954,"type":792},"Supplementation",{"type":1876,"content":1956},[1957,1960],{"type":788,"content":1958},[1959],{"text":406,"type":792},{"type":1873,"content":1961},[1962,1968,1974,1980],{"type":1876,"content":1963},[1964],{"type":788,"content":1965},[1966],{"text":1967,"type":792},"Stress reduction",{"type":1876,"content":1969},[1970],{"type":788,"content":1971},[1972],{"text":1973,"type":792},"Habit formation",{"type":1876,"content":1975},[1976],{"type":788,"content":1977},[1978],{"text":1979,"type":792},"Improving self-image ",{"type":1876,"content":1981},[1982],{"type":788,"content":1983},[1984],{"text":1985,"type":792},"Practicing positive mindset creation",{"type":1876,"content":1987},[1988,1992],{"type":788,"content":1989},[1990],{"text":1991,"type":792},"Personal Wellness",{"type":1873,"content":1993},[1994,2000,2006,2012],{"type":1876,"content":1995},[1996],{"type":788,"content":1997},[1998],{"text":1999,"type":792},"Work-life balance",{"type":1876,"content":2001},[2002],{"type":788,"content":2003},[2004],{"text":2005,"type":792},"Increasing life satisfaction",{"type":1876,"content":2007},[2008],{"type":788,"content":2009},[2010],{"text":2011,"type":792},"Prioritizing self-care",{"type":1876,"content":2013},[2014],{"type":788,"content":2015},[2016],{"text":2017,"type":792},"Time management",{"type":822,"attrs":2019,"content":2020},{"level":824},[2021],{"text":1822,"type":792},{"type":788,"content":2023},[2024],{"text":2025,"type":792},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":788,"content":2027},[2028],{"text":2029,"type":792},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":822,"attrs":2031,"content":2032},{"level":824},[2033],{"text":2034,"type":792},"What to Look For?",{"type":788,"content":2036},[2037,2039,2044,2046,2050,2052,2053],{"text":2038,"type":792},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":2040,"type":792,"marks":2041},"Are they certified? (Note: ",[2042],{"type":2043},"italic",{"text":2045,"type":792},"credentials do not always mean being qualified)",{"text":2047,"type":792,"marks":2048}," Do their clients have promising success? What is the value of what they are offering? ",[2049],{"type":2043},{"text":2051,"type":792},"It’s important to make sure the coach you choose is the right fit for you.",{"type":1565},{"text":2054,"type":792},"Things to keep in mind when researching:",{"type":1873,"content":2056},[2057,2063,2069,2075,2081],{"type":1876,"content":2058},[2059],{"type":788,"content":2060},[2061],{"text":2062,"type":792},"Degrees",{"type":1876,"content":2064},[2065],{"type":788,"content":2066},[2067],{"text":2068,"type":792},"Licenses",{"type":1876,"content":2070},[2071],{"type":788,"content":2072},[2073],{"text":2074,"type":792},"Accredited certifications",{"type":1876,"content":2076},[2077],{"type":788,"content":2078},[2079],{"text":2080,"type":792},"Client testimonies or reviews",{"type":1876,"content":2082},[2083],{"type":788,"content":2084},[2085],{"text":2086,"type":792},"Success stories",{"type":822,"attrs":2088,"content":2089},{"level":824},[2090],{"text":2091,"type":792},"Your Road to Wellness",{"type":788,"content":2093},[2094,2096,2100],{"text":2095,"type":792},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":2097,"type":792,"marks":2098},"x, y or z ",[2099],{"type":2043},{"text":2101,"type":792},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":822,"attrs":2103,"content":2104},{"level":824},[2105],{"text":2106,"type":792},"Train Like A Fighter",{"type":788,"content":2108},[2109,2110,2115],{"text":1760,"type":792},{"text":800,"type":792,"marks":2111},[2112],{"type":803,"attrs":2113},{"href":1765,"uuid":48,"anchor":48,"custom":2114,"target":806,"linktype":13},{},{"text":2116,"type":792}," 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":788,"content":2118},[2119],{"text":2120,"type":792},"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":2122,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2127,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2128,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2123,"component":118,"meta_info":2124,"meta_title":7,"block_image":2125,"cover_image":2126,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2131,"title":2132,"plugin":43,"description":2133},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":2135,"alt":2136,"name":7,"focus":7,"title":2136,"filename":2137,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[1612],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":2147,"created_at":2148,"published_at":2149,"updated_at":2150,"id":2151,"uuid":2152,"content":2153,"slug":2359,"full_slug":2360,"sort_by_date":48,"position":2361,"tag_list":2362,"is_startpage":9,"parent_id":1613,"meta_data":48,"group_id":2363,"first_published_at":2364,"release_id":48,"lang":60,"path":1799,"alternates":2365,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":2154,"faqs":2155,"title":2147,"topic":2164,"author":2179,"content":2180,"category":2340,"schedule":2348,"component":1600,"meta_info":2349,"cover_image":2353,"description":2357,"contributors":2358},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[2156,2160],{"_uid":2157,"answer":2158,"question":2159,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":2161,"answer":2162,"question":2163,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2165,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2177,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2178,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2166,"component":39,"meta_info":2174,"block_image":2175,"cover_image":2176,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2167,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2172,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2168,"component":118,"meta_info":2169,"meta_title":7,"block_image":2170,"cover_image":2171,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":785,"content":2181},[2182,2187,2191,2195,2198,2203,2208,2212,2217,2241,2246,2250,2255,2259,2264,2268,2273,2307,2312,2316,2326],{"type":822,"attrs":2183,"content":2184},{"level":824},[2185],{"text":2186,"type":792},"Improve Your Sleep Hygiene",{"type":788,"content":2188},[2189],{"text":2190,"type":792},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":822,"attrs":2192,"content":2193},{"level":824},[2194],{"text":2159,"type":792},{"type":788,"content":2196},[2197],{"text":2158,"type":792},{"type":822,"attrs":2199,"content":2200},{"level":824},[2201],{"text":2202,"type":792},"6 Tips For Good Sleep Hygiene",{"type":822,"attrs":2204,"content":2205},{"level":844},[2206],{"text":2207,"type":792},"1. Establish a Regular Bedtime Routine ",{"type":788,"content":2209},[2210],{"text":2211,"type":792},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":822,"attrs":2213,"content":2214},{"level":844},[2215],{"text":2216,"type":792},"2. Be Cool and Calm",{"type":788,"content":2218},[2219,2221,2229,2231,2239],{"text":2220,"type":792},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":2222,"type":792,"marks":2223},"sleep experts",[2224,2228],{"type":803,"attrs":2225},{"href":2226,"uuid":48,"anchor":48,"custom":2227,"target":806,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1675},{"text":2230,"type":792},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":2232,"type":792,"marks":2233},"CDC",[2234,2238],{"type":803,"attrs":2235},{"href":2236,"uuid":48,"anchor":48,"custom":2237,"target":806,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1675},{"text":2240,"type":792},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":822,"attrs":2242,"content":2243},{"level":844},[2244],{"text":2245,"type":792},"3. Keep it Light Before Bed ",{"type":788,"content":2247},[2248],{"text":2249,"type":792},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":822,"attrs":2251,"content":2252},{"level":844},[2253],{"text":2254,"type":792},"4. Limit Naps During the Day ",{"type":788,"content":2256},[2257],{"text":2258,"type":792},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":822,"attrs":2260,"content":2261},{"level":844},[2262],{"text":2263,"type":792},"5. Avoid Looking at the Clock",{"type":788,"content":2265},[2266],{"text":2267,"type":792},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":822,"attrs":2269,"content":2270},{"level":844},[2271],{"text":2272,"type":792},"6. FightCamp First Thing in the Morning ",{"type":788,"content":2274},[2275,2277,2285,2287,2295,2297,2305],{"text":2276,"type":792},"For ",{"text":2278,"type":792,"marks":2279},"improved sleep",[2280,2284],{"type":803,"attrs":2281},{"href":2282,"uuid":48,"anchor":48,"custom":2283,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1675},{"text":2286,"type":792},", select an aerobic workout in the morning and complete it. ",{"text":2288,"type":792,"marks":2289},"Studies",[2290,2294],{"type":803,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"custom":2293,"target":806,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1675},{"text":2296,"type":792}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":2298,"type":792,"marks":2299},"pressure to sleep",[2300,2304],{"type":803,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"custom":2303,"target":806,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1675},{"text":2306,"type":792}," builds up the longer you stay awake and decreases when you sleep.",{"type":822,"attrs":2308,"content":2309},{"level":824},[2310],{"text":2311,"type":792},"Train Like a Fighter, Sleep Like a Baby",{"type":788,"content":2313},[2314],{"text":2315,"type":792},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":788,"content":2317},[2318,2319,2325],{"text":1760,"type":792},{"text":800,"type":792,"marks":2320},[2321,2324],{"type":803,"attrs":2322},{"href":1765,"uuid":48,"anchor":48,"custom":2323,"target":806,"linktype":13},{},{"type":1675},{"text":2116,"type":792},{"type":788,"content":2327},[2328,2330,2338],{"text":2329,"type":792},"As ",{"text":2331,"type":792,"marks":2332},"Mike Tyson",[2333,2337],{"type":803,"attrs":2334},{"href":2335,"uuid":48,"anchor":48,"custom":2336,"target":806,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1675},{"text":2339,"type":792}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2341,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2346,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2347,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2342,"component":118,"meta_info":2343,"meta_title":7,"block_image":2344,"cover_image":2345,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2350,"title":2351,"plugin":43,"description":2352},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":2354,"alt":2355,"name":7,"focus":7,"title":2355,"filename":2356,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1612],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":2367,"created_at":2368,"published_at":2369,"updated_at":2370,"id":2371,"uuid":2372,"content":2373,"slug":2623,"full_slug":2624,"sort_by_date":48,"position":2625,"tag_list":2626,"is_startpage":9,"parent_id":1613,"meta_data":48,"group_id":2627,"first_published_at":2369,"release_id":48,"lang":60,"path":1799,"alternates":2628,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":2374,"faqs":2375,"title":2367,"topic":2416,"author":2431,"content":2432,"category":2606,"schedule":2348,"component":1600,"meta_info":2614,"cover_image":2618,"description":2621,"contributors":2622},"2f244d75-004f-444f-bc2e-7551adea7b2f",[2376,2380,2384,2388,2392,2396,2400,2404,2408,2412],{"_uid":2377,"answer":2378,"question":2379,"component":670},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":2381,"answer":2382,"question":2383,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":2385,"answer":2386,"question":2387,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":2389,"answer":2390,"question":2391,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":2393,"answer":2394,"question":2395,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":2397,"answer":2398,"question":2399,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":2401,"answer":2402,"question":2403,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":2405,"answer":2406,"question":2407,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":2409,"answer":2410,"question":2411,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":2413,"answer":2414,"question":2415,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2417,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2429,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2430,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2418,"component":39,"meta_info":2426,"block_image":2427,"cover_image":2428,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2419,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2424,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2425,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2420,"component":118,"meta_info":2421,"meta_title":7,"block_image":2422,"cover_image":2423,"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},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":785,"content":2433},[2434,2448,2452,2456,2471,2475,2478,2483,2487,2492,2512,2517,2521,2526,2529,2534,2538,2543,2546,2551,2554,2559,2562,2567,2571,2576,2579,2584,2588,2593,2603],{"type":788,"content":2435},[2436,2438,2446],{"text":2437,"type":792},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":2439,"type":792,"marks":2440},"Shanie Smash",[2441,2445],{"type":803,"attrs":2442},{"href":2443,"uuid":48,"anchor":48,"custom":2444,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1675},{"text":2447,"type":792}," explains, that is the moment cupping therapy became mainstream.",{"type":788,"content":2449},[2450],{"text":2451,"type":792},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":788,"content":2453},[2454],{"text":2455,"type":792},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":2457,"attrs":2458},"blok",{"id":2459,"body":2460},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[2461],{"_uid":2462,"link":2463,"image":2465,"title":2469,"component":2470},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":2464,"target":806,"linktype":13,"fieldtype":14,"cached_url":2464},"https://youtu.be/6tjOG5AhObQ",{"id":2466,"alt":2467,"name":7,"focus":7,"title":2467,"filename":2468,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":822,"attrs":2472,"content":2473},{"level":824},[2474],{"text":2379,"type":792},{"type":788,"content":2476},[2477],{"text":2378,"type":792},{"type":822,"attrs":2479,"content":2480},{"level":824},[2481],{"text":2482,"type":792},"What Does Cupping Do for the Body?",{"type":788,"content":2484},[2485],{"text":2486,"type":792},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":822,"attrs":2488,"content":2489},{"level":844},[2490],{"text":2491,"type":792},"Cupping Therapy Benefits:",{"type":1873,"content":2493},[2494,2500,2506],{"type":1876,"content":2495},[2496],{"type":788,"content":2497},[2498],{"text":2499,"type":792},"Relieves Pain",{"type":1876,"content":2501},[2502],{"type":788,"content":2503},[2504],{"text":2505,"type":792},"Promotes Circulation",{"type":1876,"content":2507},[2508],{"type":788,"content":2509},[2510],{"text":2511,"type":792},"Muscle Release",{"type":822,"attrs":2513,"content":2514},{"level":824},[2515],{"text":2516,"type":792},"How Do You Know Where the Cups Need to go?",{"type":788,"content":2518},[2519],{"text":2520,"type":792},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":822,"attrs":2522,"content":2523},{"level":824},[2524],{"text":2525,"type":792},"Is There Anything You Have to Do to Prepare for a Session?",{"type":788,"content":2527},[2528],{"text":2390,"type":792},{"type":822,"attrs":2530,"content":2531},{"level":824},[2532],{"text":2533,"type":792},"Can You Get Injured or Do it Wrong?",{"type":788,"content":2535},[2536],{"text":2537,"type":792},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":822,"attrs":2539,"content":2540},{"level":824},[2541],{"text":2542,"type":792},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":788,"content":2544},[2545],{"text":2398,"type":792},{"type":822,"attrs":2547,"content":2548},{"level":824},[2549],{"text":2550,"type":792},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":788,"content":2552},[2553],{"text":2402,"type":792},{"type":822,"attrs":2555,"content":2556},{"level":824},[2557],{"text":2558,"type":792},"How Often do You Recommend a Cupping Session?",{"type":788,"content":2560},[2561],{"text":2406,"type":792},{"type":822,"attrs":2563,"content":2564},{"level":824},[2565],{"text":2566,"type":792},"How Much Does a Cupping Therapy Session Cost?",{"type":788,"content":2568},[2569],{"text":2570,"type":792},"$60 - $150 depending on experience.  ",{"type":822,"attrs":2572,"content":2573},{"level":824},[2574],{"text":2575,"type":792},"What Causes Cupping Therapy Marks?",{"type":788,"content":2577},[2578],{"text":2414,"type":792},{"type":822,"attrs":2580,"content":2581},{"level":824},[2582],{"text":2583,"type":792},"Cupping Therapy - Smash or Pass?",{"type":788,"content":2585},[2586],{"text":2587,"type":792},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":822,"attrs":2589,"content":2590},{"level":824},[2591],{"text":2592,"type":792},"Train and Recover Like a Fighter",{"type":788,"content":2594},[2595,2596,2602],{"text":1760,"type":792},{"text":800,"type":792,"marks":2597},[2598,2601],{"type":803,"attrs":2599},{"href":1765,"uuid":48,"anchor":48,"custom":2600,"target":806,"linktype":13},{},{"type":1675},{"text":2116,"type":792},{"type":788,"content":2604},[2605],{"text":2120,"type":792},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2607,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2612,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2608,"component":118,"meta_info":2609,"meta_title":7,"block_image":2610,"cover_image":2611,"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":2615,"title":2616,"plugin":43,"description":2617},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":2619,"alt":2467,"name":7,"focus":7,"title":2467,"filename":2620,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[1612],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":2630,"created_at":2631,"published_at":2632,"updated_at":2633,"id":2634,"uuid":2635,"content":2636,"slug":2934,"full_slug":2935,"sort_by_date":48,"position":2936,"tag_list":2937,"is_startpage":9,"parent_id":1613,"meta_data":48,"group_id":2938,"first_published_at":2632,"release_id":48,"lang":60,"path":1799,"alternates":2939,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":2637,"faqs":2638,"title":2630,"topic":2651,"author":2431,"content":2666,"category":2915,"schedule":2923,"component":1600,"meta_info":2924,"cover_image":2928,"description":2932,"contributors":2933},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[2639,2643,2647],{"_uid":2640,"answer":2641,"question":2642,"component":670},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":2644,"answer":2645,"question":2646,"component":670},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":2648,"answer":2649,"question":2650,"component":670},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2652,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2664,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2665,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2653,"component":39,"meta_info":2661,"block_image":2662,"cover_image":2663,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2654,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2659,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2655,"component":118,"meta_info":2656,"meta_title":7,"block_image":2657,"cover_image":2658,"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":785,"content":2667},[2668,2672,2684,2697,2701,2704,2709,2765,2769,2773,2777,2833,2838,2876,2881,2885,2889,2898,2902,2912],{"type":788,"content":2669},[2670],{"text":2671,"type":792},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":788,"content":2673},[2674,2676,2682],{"text":2675,"type":792},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":2439,"type":792,"marks":2677},[2678,2681],{"type":803,"attrs":2679},{"href":2443,"uuid":48,"anchor":48,"custom":2680,"target":806,"linktype":13},{},{"type":1675},{"text":2683,"type":792},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":2457,"attrs":2685},{"id":2686,"body":2687},"59b79643-5181-4aec-8218-1896cf0cf9fc",[2688],{"_uid":2689,"link":2690,"image":2692,"title":2696,"component":2470},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":2691,"target":806,"linktype":13,"fieldtype":14,"cached_url":2691},"https://youtu.be/EedLWEyIZX8",{"id":2693,"alt":2694,"name":7,"focus":7,"title":2694,"filename":2695,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp",{"type":822,"attrs":2698,"content":2699},{"level":824},[2700],{"text":2642,"type":792},{"type":788,"content":2702},[2703],{"text":2641,"type":792},{"type":822,"attrs":2705,"content":2706},{"level":844},[2707],{"text":2708,"type":792},"Sensory Deprivation Chamber Stats",{"type":1873,"content":2710},[2711,2725,2739],{"type":1876,"content":2712},[2713,2717],{"type":788,"content":2714},[2715],{"text":2716,"type":792},"Heated to 94 degrees ",{"type":1873,"content":2718},[2719],{"type":1876,"content":2720},[2721],{"type":788,"content":2722},[2723],{"text":2724,"type":792},"Ensures you cannot feel the water, air, or your body",{"type":1876,"content":2726},[2727,2731],{"type":788,"content":2728},[2729],{"text":2730,"type":792},"1200lbs. of salt",{"type":1873,"content":2732},[2733],{"type":1876,"content":2734},[2735],{"type":788,"content":2736},[2737],{"text":2738,"type":792},"Ensures each body is super buoyant and floats",{"type":1876,"content":2740},[2741,2745],{"type":788,"content":2742},[2743],{"text":2744,"type":792},"Sanitization machines",{"type":1873,"content":2746},[2747,2753,2759],{"type":1876,"content":2748},[2749],{"type":788,"content":2750},[2751],{"text":2752,"type":792},"100% contaminant-free water",{"type":1876,"content":2754},[2755],{"type":788,"content":2756},[2757],{"text":2758,"type":792},"Water is filtered through micron filters",{"type":1876,"content":2760},[2761],{"type":788,"content":2762},[2763],{"text":2764,"type":792},"Nothing can survive such high levels of salt",{"type":788,"content":2766},[2767],{"text":2768,"type":792},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":822,"attrs":2770,"content":2771},{"level":824},[2772],{"text":2650,"type":792},{"type":788,"content":2774},[2775],{"text":2776,"type":792},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":1873,"content":2778},[2779,2805,2819],{"type":1876,"content":2780},[2781,2785],{"type":788,"content":2782},[2783],{"text":2784,"type":792},"High-level performing athletes",{"type":1873,"content":2786},[2787,2793,2799],{"type":1876,"content":2788},[2789],{"type":788,"content":2790},[2791],{"text":2792,"type":792},"Bodybuilders",{"type":1876,"content":2794},[2795],{"type":788,"content":2796},[2797],{"text":2798,"type":792},"Crossfitters",{"type":1876,"content":2800},[2801],{"type":788,"content":2802},[2803],{"text":2804,"type":792},"Avid fitness enthusiasts",{"type":1876,"content":2806},[2807,2811],{"type":788,"content":2808},[2809],{"text":2810,"type":792},"Geriatric individuals",{"type":1873,"content":2812},[2813],{"type":1876,"content":2814},[2815],{"type":788,"content":2816},[2817],{"text":2818,"type":792},"Looking for joint pain relief",{"type":1876,"content":2820},[2821,2825],{"type":788,"content":2822},[2823],{"text":2824,"type":792},"High-stressed work professionals",{"type":1873,"content":2826},[2827],{"type":1876,"content":2828},[2829],{"type":788,"content":2830},[2831],{"text":2832,"type":792},"Relieves stress and makes work/life balance better",{"type":822,"attrs":2834,"content":2835},{"level":824},[2836],{"text":2837,"type":792},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":1873,"content":2839},[2840,2846,2858,2864,2870],{"type":1876,"content":2841},[2842],{"type":788,"content":2843},[2844],{"text":2845,"type":792},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":1876,"content":2847},[2848],{"type":788,"content":2849},[2850,2852,2856],{"text":2851,"type":792},"“I just got in the water and my body, ",{"text":2853,"type":792,"marks":2854},"dramatic pause,",[2855],{"type":2043},{"text":2857,"type":792}," came all the way to the top.”",{"type":1876,"content":2859},[2860],{"type":788,"content":2861},[2862],{"text":2863,"type":792},"“This is crazy…I have lost all of my sensations!”",{"type":1876,"content":2865},[2866],{"type":788,"content":2867},[2868],{"text":2869,"type":792},"“I can't tell what is up and what is down.”",{"type":1876,"content":2871},[2872],{"type":788,"content":2873},[2874],{"text":2875,"type":792},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":822,"attrs":2877,"content":2878},{"level":824},[2879],{"text":2880,"type":792},"Float Tank Therapy - Smash or Pass?",{"type":788,"content":2882},[2883],{"text":2884,"type":792},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":788,"content":2886},[2887],{"text":2888,"type":792},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":2457,"attrs":2890},{"id":2891,"body":2892},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[2893],{"_uid":2894,"text":2895,"image":2896,"author":2439,"component":2897},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":822,"attrs":2899,"content":2900},{"level":824},[2901],{"text":2592,"type":792},{"type":788,"content":2903},[2904,2905,2911],{"text":1760,"type":792},{"text":800,"type":792,"marks":2906},[2907,2910],{"type":803,"attrs":2908},{"href":1765,"uuid":48,"anchor":48,"custom":2909,"target":806,"linktype":13},{},{"type":1675},{"text":2116,"type":792},{"type":788,"content":2913},[2914],{"text":2120,"type":792},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2916,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2921,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2922,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2917,"component":118,"meta_info":2918,"meta_title":7,"block_image":2919,"cover_image":2920,"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},[],[],"2023-01-26 00:00",{"_uid":2925,"title":2926,"plugin":43,"description":2927},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":2929,"alt":2930,"name":7,"focus":7,"title":2930,"filename":2931,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[1612],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":2941,"created_at":2942,"published_at":2943,"updated_at":2944,"id":2945,"uuid":2946,"content":2947,"slug":3170,"full_slug":3171,"sort_by_date":48,"position":3172,"tag_list":3173,"is_startpage":9,"parent_id":1613,"meta_data":48,"group_id":3174,"first_published_at":3175,"release_id":48,"lang":60,"path":1799,"alternates":3176,"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":2948,"faqs":2949,"title":2958,"topic":2959,"author":1842,"content":2974,"category":3151,"schedule":3159,"component":1600,"meta_info":3160,"cover_image":3164,"description":3168,"contributors":3169},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2950,2954],{"_uid":2951,"answer":2952,"question":2953,"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":2955,"answer":2956,"question":2957,"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":2960,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2972,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2961,"component":39,"meta_info":2969,"block_image":2970,"cover_image":2971,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2962,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2967,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2968,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2963,"component":118,"meta_info":2964,"meta_title":7,"block_image":2965,"cover_image":2966,"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":785,"content":2975},[2976,2980,2985,3009,3013,3018,3032,3036,3041,3045,3059,3064,3078,3083,3087,3092,3096,3101,3105,3110,3120,3133,3138,3148],{"type":788,"content":2977},[2978],{"text":2979,"type":792},"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":822,"attrs":2981,"content":2982},{"level":824},[2983],{"text":2984,"type":792},"Cold Hard Facts",{"type":788,"content":2986},[2987,2989,2997,2999,3007],{"text":2988,"type":792},"The ",{"text":2990,"type":792,"marks":2991},"average American will usually gain around 10-15 lbs.",[2992,2996],{"type":803,"attrs":2993},{"href":2994,"uuid":48,"anchor":48,"custom":2995,"target":806,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1675},{"text":2998,"type":792}," 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":3000,"type":792,"marks":3001},"New Year resolution",[3002,3006],{"type":803,"attrs":3003},{"href":3004,"uuid":48,"anchor":48,"custom":3005,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1675},{"text":3008,"type":792}," is health-related. ",{"type":788,"content":3010},[3011],{"text":3012,"type":792},"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":822,"attrs":3014,"content":3015},{"level":824},[3016],{"text":3017,"type":792},"Getting Back into Routine",{"type":2457,"attrs":3019},{"id":3020,"body":3021},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[3022],{"url":3023,"_uid":3025,"image":3026,"component":3030,"copyright_details":3031},{"id":7,"url":7,"linktype":3024,"fieldtype":14,"cached_url":7},"story","i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":3027,"alt":3028,"name":7,"focus":7,"title":3028,"filename":3029,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png","content_image",[],{"type":788,"content":3033},[3034],{"text":3035,"type":792},"Here is how you can get back on track and in shape after the holidays.",{"type":822,"attrs":3037,"content":3038},{"level":844},[3039],{"text":3040,"type":792},"Start Slow",{"type":788,"content":3042},[3043],{"text":3044,"type":792},"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":788,"content":3046},[3047,3049,3057],{"text":3048,"type":792},"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":3050,"type":792,"marks":3051},"ease back into your training routine",[3052,3056],{"type":803,"attrs":3053},{"href":3054,"uuid":48,"anchor":48,"custom":3055,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1675},{"text":3058,"type":792},", and you’re more likely to stick with it past the month of February. ",{"type":822,"attrs":3060,"content":3061},{"level":844},[3062],{"text":3063,"type":792},"Get Back on Track Consistently",{"type":788,"content":3065},[3066,3068,3076],{"text":3067,"type":792},"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":3069,"type":792,"marks":3070},"eating the rainbow",[3071,3075],{"type":803,"attrs":3072},{"href":3073,"uuid":48,"anchor":48,"custom":3074,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1675},{"text":3077,"type":792},", 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":822,"attrs":3079,"content":3080},{"level":844},[3081],{"text":3082,"type":792},"Don’t Be Too Hard on Yourself",{"type":788,"content":3084},[3085],{"text":3086,"type":792},"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":822,"attrs":3088,"content":3089},{"level":844},[3090],{"text":3091,"type":792},"Reflect on the Small Victories",{"type":788,"content":3093},[3094],{"text":3095,"type":792},"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":822,"attrs":3097,"content":3098},{"level":844},[3099],{"text":3100,"type":792},"Have Fun Getting Back Into Shape",{"type":788,"content":3102},[3103],{"text":3104,"type":792},"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":822,"attrs":3106,"content":3107},{"level":824},[3108],{"text":3109,"type":792},"Progress Over Perfection",{"type":2457,"attrs":3111},{"id":3020,"body":3112},[3113],{"url":3114,"_uid":3115,"image":3116,"component":3030,"copyright_details":3119},{"id":7,"url":7,"linktype":3024,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":3117,"alt":3028,"name":7,"focus":7,"title":3028,"filename":3118,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":788,"content":3121},[3122,3124,3131],{"text":3123,"type":792},"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":3125,"type":792,"marks":3126},"planning",[3127],{"type":803,"attrs":3128},{"href":3129,"uuid":48,"anchor":48,"custom":3130,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":3132,"type":792},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":822,"attrs":3134,"content":3135},{"level":824},[3136],{"text":3137,"type":792},"Train Like a Fighter This Year",{"type":788,"content":3139},[3140,3141,3147],{"text":1760,"type":792},{"text":800,"type":792,"marks":3142},[3143,3146],{"type":803,"attrs":3144},{"href":1765,"uuid":48,"anchor":48,"custom":3145,"target":806,"linktype":13},{},{"type":1675},{"text":2116,"type":792},{"type":788,"content":3149},[3150],{"text":2120,"type":792},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3152,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3153,"component":118,"meta_info":3154,"meta_title":7,"block_image":3155,"cover_image":3156,"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":3161,"title":3162,"plugin":43,"description":3163},"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":3165,"alt":3166,"name":7,"focus":7,"title":3166,"filename":3167,"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,[1612],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1600,"created_at":3178,"published_at":3179,"updated_at":3180,"id":3181,"uuid":3182,"content":3183,"slug":1600,"full_slug":3204,"sort_by_date":48,"position":446,"tag_list":3205,"is_startpage":9,"parent_id":3206,"meta_data":48,"group_id":3207,"first_published_at":3208,"release_id":48,"lang":60,"path":7,"alternates":3209,"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":3184,"component":3185,"meta_info":3186,"custom_content_list":3188},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3187,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3189,3194,3199],{"_uid":3190,"label":3191,"value":3192,"dev_id":3193,"component":792},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3195,"label":3196,"value":3197,"dev_id":3198,"component":792},"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":3200,"label":3201,"value":3202,"dev_id":3203,"component":792},"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",[],1785892881136]