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Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":676,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":678,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":708,"full_slug":709,"sort_by_date":48,"position":501,"tag_list":710,"is_startpage":9,"parent_id":711,"meta_data":48,"group_id":712,"first_published_at":713,"release_id":48,"lang":60,"path":48,"alternates":714,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":698,"_uid":699,"name":700,"photo":701,"component":704,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":705,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":706,"social_link_instagram":707,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":702,"alt":700,"name":700,"focus":48,"title":700,"filename":703,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":716,"content":717},"doc",[718,734,741,756,760,765,769,774,785,789,794,806,811,821,825,830,834,839,849,853,863,867,873,877,882],{"type":719,"content":720},"paragraph",[721,724,732],{"text":722,"type":723},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ","text",{"text":725,"type":723,"marks":726},"Thanksgiving recipes",[727],{"type":728,"attrs":729},"link",{"href":730,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas","_blank",{"text":733,"type":723}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":735,"attrs":736,"content":738},"heading",{"level":737},3,[739],{"text":740,"type":723},"Make Plants the Center of Your Plate",{"type":742,"attrs":743},"blok",{"id":744,"body":745},"ab478b06-2860-413f-8e11-7bcdb65169f4",[746],{"url":747,"_uid":749,"image":750,"component":754,"copyright_details":755},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"story","i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":751,"alt":752,"name":7,"focus":7,"title":752,"filename":753,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png","content_image",[],{"type":719,"content":757},[758],{"text":759,"type":723},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":735,"attrs":761,"content":762},{"level":737},[763],{"text":764,"type":723},"Swap Dairy for Dairy-free Alternatives",{"type":719,"content":766},[767],{"text":768,"type":723},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":735,"attrs":770,"content":771},{"level":737},[772],{"text":773,"type":723},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":742,"attrs":775},{"id":744,"body":776},[777],{"url":778,"_uid":779,"image":780,"component":754,"copyright_details":784},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":781,"alt":782,"name":7,"focus":7,"title":782,"filename":783,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":719,"content":786},[787],{"text":788,"type":723},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":735,"attrs":790,"content":791},{"level":737},[792],{"text":793,"type":723},"Swap Butter for Olive Oil ",{"type":719,"content":795},[796,798,804],{"text":797,"type":723},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":799,"type":723,"marks":800},"healthy fats",[801],{"type":728,"attrs":802},{"href":803,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":805,"type":723},"”) which promote heart health and lower inflammation. ",{"type":735,"attrs":807,"content":808},{"level":737},[809],{"text":810,"type":723},"Skip the Bread",{"type":742,"attrs":812},{"id":744,"body":813},[814],{"url":815,"_uid":816,"image":817,"component":754,"copyright_details":820},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":818,"alt":782,"name":7,"focus":7,"title":782,"filename":819,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":719,"content":822},[823],{"text":824,"type":723},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":735,"attrs":826,"content":827},{"level":737},[828],{"text":829,"type":723},"Use the “Healthy Plate” Guide",{"type":719,"content":831},[832],{"text":833,"type":723},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":735,"attrs":835,"content":836},{"level":737},[837],{"text":838,"type":723},"Try Sampling Desserts",{"type":742,"attrs":840},{"id":744,"body":841},[842],{"url":843,"_uid":844,"image":845,"component":754,"copyright_details":848},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":846,"alt":782,"name":7,"focus":7,"title":782,"filename":847,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":719,"content":850},[851],{"text":852,"type":723},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":735,"attrs":854,"content":855},{"level":737},[856,858],{"text":857,"type":723},"Don’t Try to “Save Your Appetite”",{"text":859,"type":723,"marks":860}," ",[861],{"type":862},"bold",{"type":719,"content":864},[865],{"text":866,"type":723},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":735,"attrs":868,"content":870},{"level":869},2,[871],{"text":872,"type":723},"Putting Your Health First ",{"type":719,"content":874},[875],{"text":876,"type":723},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":735,"attrs":878,"content":879},{"level":869},[880],{"text":881,"type":723},"Eat & Train Like a Fighter",{"type":719,"content":883},[884,886,892],{"text":885,"type":723},"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":887,"type":723,"marks":888},"FightCamp",[889],{"type":728,"attrs":890},{"href":891,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":893,"type":723}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":895,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":900,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":901,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":896,"component":118,"meta_info":897,"meta_title":7,"block_image":898,"cover_image":899,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00","article",{"_uid":905,"title":906,"plugin":43,"description":907},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":909,"alt":782,"name":7,"focus":7,"title":782,"filename":910,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[916],"featured",60887917,"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z","wellness/{{story.slug}}",[],["Reactive",923],[924,1193,1412,1648,1933,2154],{"name":925,"created_at":926,"published_at":927,"updated_at":928,"id":929,"uuid":930,"content":931,"slug":1186,"full_slug":1187,"sort_by_date":48,"position":1188,"tag_list":1189,"is_startpage":9,"parent_id":917,"meta_data":48,"group_id":1190,"first_published_at":1191,"release_id":48,"lang":60,"path":920,"alternates":1192,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":932,"faqs":933,"title":925,"topic":946,"author":961,"content":962,"category":1167,"schedule":1175,"component":903,"meta_info":1176,"cover_image":1180,"description":1184,"contributors":1185},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[934,938,942],{"_uid":935,"answer":936,"question":937,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":939,"answer":940,"question":941,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":943,"answer":944,"question":945,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":947,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":959,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":948,"component":39,"meta_info":956,"block_image":957,"cover_image":958,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":949,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":954,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":955,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":950,"component":118,"meta_info":951,"meta_title":7,"block_image":952,"cover_image":953,"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":716,"content":963},[964,978,991,996,1009,1018,1031,1130,1135,1148,1153,1163],{"type":719,"content":965},[966,968,976],{"text":967,"type":723},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":969,"type":723,"marks":970},"making promises they will likely not keep",[971,974],{"type":728,"attrs":972},{"href":973,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":975},"underline",{"text":977,"type":723},". ",{"type":719,"content":979},[980,982,989],{"text":981,"type":723},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":983,"type":723,"marks":984},"postpone eating healthy",[985,988],{"type":728,"attrs":986},{"href":987,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":975},{"text":990,"type":723},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":735,"attrs":992,"content":993},{"level":869},[994],{"text":995,"type":723},"How Not to Be a Statistic ",{"type":719,"content":997},[998,1000,1007],{"text":999,"type":723},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":1001,"type":723,"marks":1002},"British Medical Journal",[1003,1006],{"type":728,"attrs":1004},{"href":1005,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":975},{"text":1008,"type":723}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":735,"attrs":1010,"content":1011},{"level":869},[1012,1014],{"text":1013,"type":723},"10 Ways to Plan",{"text":1015,"type":723,"marks":1016},"  ",[1017],{"type":862},{"type":719,"content":1019},[1020,1022,1029],{"text":1021,"type":723},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":1023,"type":723,"marks":1024},"holiday eating program",[1025,1028],{"type":728,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":975},{"text":1030,"type":723},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":1032,"content":1033},"bullet_list",[1034,1041,1055,1061,1067,1073,1079,1094,1100,1115],{"type":1035,"content":1036},"list_item",[1037],{"type":719,"content":1038},[1039],{"text":1040,"type":723},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":1035,"content":1042},[1043],{"type":719,"content":1044},[1045,1047,1054],{"text":1046,"type":723},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":1048,"type":723,"marks":1049},"your brain can register that you are satisfied",[1050,1053],{"type":728,"attrs":1051},{"href":1052,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":975},{"text":977,"type":723},{"type":1035,"content":1056},[1057],{"type":719,"content":1058},[1059],{"text":1060,"type":723},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":1035,"content":1062},[1063],{"type":719,"content":1064},[1065],{"text":1066,"type":723},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":1035,"content":1068},[1069],{"type":719,"content":1070},[1071],{"text":1072,"type":723},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":1035,"content":1074},[1075],{"type":719,"content":1076},[1077],{"text":1078,"type":723},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":1035,"content":1080},[1081],{"type":719,"content":1082},[1083,1085,1092],{"text":1084,"type":723},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1086,"type":723,"marks":1087},"FightCamp Workout",[1088,1091],{"type":728,"attrs":1089},{"href":1090,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":975},{"text":1093,"type":723},".",{"type":1035,"content":1095},[1096],{"type":719,"content":1097},[1098],{"text":1099,"type":723},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":1035,"content":1101},[1102],{"type":719,"content":1103},[1104,1106,1113],{"text":1105,"type":723},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":1107,"type":723,"marks":1108},"stress break",[1109,1112],{"type":728,"attrs":1110},{"href":1111,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":975},{"text":1114,"type":723}," on your calendar, and take it.",{"type":1035,"content":1116},[1117],{"type":719,"content":1118},[1119,1121,1128],{"text":1120,"type":723},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1122,"type":723,"marks":1123},"FightCamp Community",[1124,1127],{"type":728,"attrs":1125},{"href":1126,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":975},{"text":1129,"type":723}," to be different from the rest if you still need to. ",{"type":735,"attrs":1131,"content":1132},{"level":869},[1133],{"text":1134,"type":723},"The Only Way to Get Ahead is to Stay Ahead",{"type":719,"content":1136},[1137,1139,1146],{"text":1138,"type":723},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":1140,"type":723,"marks":1141},"fell off or struggled",[1142,1145],{"type":728,"attrs":1143},{"href":1144,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":975},{"text":1147,"type":723}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":735,"attrs":1149,"content":1150},{"level":869},[1151],{"text":1152,"type":723},"Plan & Stay Consistent Like a Fighter",{"type":719,"content":1154},[1155,1156,1161],{"text":885,"type":723},{"text":887,"type":723,"marks":1157},[1158,1160],{"type":728,"attrs":1159},{"href":891,"uuid":48,"anchor":48,"target":731,"linktype":13},{"type":975},{"text":1162,"type":723}," 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":719,"content":1164},[1165],{"text":1166,"type":723},"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":1168,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1173,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1174,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1169,"component":118,"meta_info":1170,"meta_title":7,"block_image":1171,"cover_image":1172,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":1177,"title":1178,"plugin":43,"description":1179},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":1181,"alt":1182,"name":7,"focus":7,"title":1182,"filename":1183,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[916],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1194,"created_at":1195,"published_at":1196,"updated_at":1197,"id":1198,"uuid":1199,"content":1200,"slug":1405,"full_slug":1406,"sort_by_date":48,"position":1407,"tag_list":1408,"is_startpage":9,"parent_id":917,"meta_data":48,"group_id":1409,"first_published_at":1410,"release_id":48,"lang":60,"path":920,"alternates":1411,"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":1201,"faqs":1202,"title":1194,"topic":1211,"author":961,"content":1226,"category":1386,"schedule":1394,"component":903,"meta_info":1395,"cover_image":1399,"description":1403,"contributors":1404},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[1203,1207],{"_uid":1204,"answer":1205,"question":1206,"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":1208,"answer":1209,"question":1210,"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":1212,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1224,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1225,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1213,"component":39,"meta_info":1221,"block_image":1222,"cover_image":1223,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1214,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1219,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1220,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1215,"component":118,"meta_info":1216,"meta_title":7,"block_image":1217,"cover_image":1218,"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":716,"content":1227},[1228,1233,1237,1241,1244,1249,1254,1258,1263,1287,1292,1296,1301,1305,1310,1314,1319,1353,1358,1362,1372],{"type":735,"attrs":1229,"content":1230},{"level":869},[1231],{"text":1232,"type":723},"Improve Your Sleep Hygiene",{"type":719,"content":1234},[1235],{"text":1236,"type":723},"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":735,"attrs":1238,"content":1239},{"level":869},[1240],{"text":1206,"type":723},{"type":719,"content":1242},[1243],{"text":1205,"type":723},{"type":735,"attrs":1245,"content":1246},{"level":869},[1247],{"text":1248,"type":723},"6 Tips For Good Sleep Hygiene",{"type":735,"attrs":1250,"content":1251},{"level":737},[1252],{"text":1253,"type":723},"1. Establish a Regular Bedtime Routine ",{"type":719,"content":1255},[1256],{"text":1257,"type":723},"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":735,"attrs":1259,"content":1260},{"level":737},[1261],{"text":1262,"type":723},"2. Be Cool and Calm",{"type":719,"content":1264},[1265,1267,1275,1277,1285],{"text":1266,"type":723},"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":1268,"type":723,"marks":1269},"sleep experts",[1270,1274],{"type":728,"attrs":1271},{"href":1272,"uuid":48,"anchor":48,"custom":1273,"target":731,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":975},{"text":1276,"type":723},", 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":1278,"type":723,"marks":1279},"CDC",[1280,1284],{"type":728,"attrs":1281},{"href":1282,"uuid":48,"anchor":48,"custom":1283,"target":731,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":975},{"text":1286,"type":723},", \"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":735,"attrs":1288,"content":1289},{"level":737},[1290],{"text":1291,"type":723},"3. Keep it Light Before Bed ",{"type":719,"content":1293},[1294],{"text":1295,"type":723},"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":735,"attrs":1297,"content":1298},{"level":737},[1299],{"text":1300,"type":723},"4. Limit Naps During the Day ",{"type":719,"content":1302},[1303],{"text":1304,"type":723},"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":735,"attrs":1306,"content":1307},{"level":737},[1308],{"text":1309,"type":723},"5. Avoid Looking at the Clock",{"type":719,"content":1311},[1312],{"text":1313,"type":723},"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":735,"attrs":1315,"content":1316},{"level":737},[1317],{"text":1318,"type":723},"6. FightCamp First Thing in the Morning ",{"type":719,"content":1320},[1321,1323,1331,1333,1341,1343,1351],{"text":1322,"type":723},"For ",{"text":1324,"type":723,"marks":1325},"improved sleep",[1326,1330],{"type":728,"attrs":1327},{"href":1328,"uuid":48,"anchor":48,"custom":1329,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":975},{"text":1332,"type":723},", select an aerobic workout in the morning and complete it. ",{"text":1334,"type":723,"marks":1335},"Studies",[1336,1340],{"type":728,"attrs":1337},{"href":1338,"uuid":48,"anchor":48,"custom":1339,"target":731,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":975},{"text":1342,"type":723}," 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":1344,"type":723,"marks":1345},"pressure to sleep",[1346,1350],{"type":728,"attrs":1347},{"href":1348,"uuid":48,"anchor":48,"custom":1349,"target":731,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":975},{"text":1352,"type":723}," builds up the longer you stay awake and decreases when you sleep.",{"type":735,"attrs":1354,"content":1355},{"level":869},[1356],{"text":1357,"type":723},"Train Like a Fighter, Sleep Like a Baby",{"type":719,"content":1359},[1360],{"text":1361,"type":723},"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":719,"content":1363},[1364,1365,1371],{"text":885,"type":723},{"text":887,"type":723,"marks":1366},[1367,1370],{"type":728,"attrs":1368},{"href":891,"uuid":48,"anchor":48,"custom":1369,"target":731,"linktype":13},{},{"type":975},{"text":1162,"type":723},{"type":719,"content":1373},[1374,1376,1384],{"text":1375,"type":723},"As ",{"text":1377,"type":723,"marks":1378},"Mike Tyson",[1379,1383],{"type":728,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"custom":1382,"target":731,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":975},{"text":1385,"type":723}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1387,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1392,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1393,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1388,"component":118,"meta_info":1389,"meta_title":7,"block_image":1390,"cover_image":1391,"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":1396,"title":1397,"plugin":43,"description":1398},"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":1400,"alt":1401,"name":7,"focus":7,"title":1401,"filename":1402,"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,[916],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1413,"created_at":1414,"published_at":1415,"updated_at":1416,"id":1417,"uuid":1418,"content":1419,"slug":1641,"full_slug":1642,"sort_by_date":48,"position":1643,"tag_list":1644,"is_startpage":9,"parent_id":917,"meta_data":48,"group_id":1645,"first_published_at":1646,"release_id":48,"lang":60,"path":920,"alternates":1647,"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":1420,"faqs":1421,"title":1430,"topic":1431,"author":1446,"content":1447,"category":1622,"schedule":1630,"component":903,"meta_info":1631,"cover_image":1635,"description":1639,"contributors":1640},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1422,1426],{"_uid":1423,"answer":1424,"question":1425,"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":1427,"answer":1428,"question":1429,"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":1432,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1444,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1433,"component":39,"meta_info":1441,"block_image":1442,"cover_image":1443,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1434,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1439,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1435,"component":118,"meta_info":1436,"meta_title":7,"block_image":1437,"cover_image":1438,"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":716,"content":1448},[1449,1453,1458,1482,1486,1491,1503,1507,1512,1516,1530,1535,1549,1554,1558,1563,1567,1572,1576,1581,1591,1604,1609,1619],{"type":719,"content":1450},[1451],{"text":1452,"type":723},"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":735,"attrs":1454,"content":1455},{"level":869},[1456],{"text":1457,"type":723},"Cold Hard Facts",{"type":719,"content":1459},[1460,1462,1470,1472,1480],{"text":1461,"type":723},"The ",{"text":1463,"type":723,"marks":1464},"average American will usually gain around 10-15 lbs.",[1465,1469],{"type":728,"attrs":1466},{"href":1467,"uuid":48,"anchor":48,"custom":1468,"target":731,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":975},{"text":1471,"type":723}," 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":1473,"type":723,"marks":1474},"New Year resolution",[1475,1479],{"type":728,"attrs":1476},{"href":1477,"uuid":48,"anchor":48,"custom":1478,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":975},{"text":1481,"type":723}," is health-related. ",{"type":719,"content":1483},[1484],{"text":1485,"type":723},"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":735,"attrs":1487,"content":1488},{"level":869},[1489],{"text":1490,"type":723},"Getting Back into Routine",{"type":742,"attrs":1492},{"id":1493,"body":1494},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[1495],{"url":1496,"_uid":1497,"image":1498,"component":754,"copyright_details":1502},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":1499,"alt":1500,"name":7,"focus":7,"title":1500,"filename":1501,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":719,"content":1504},[1505],{"text":1506,"type":723},"Here is how you can get back on track and in shape after the holidays.",{"type":735,"attrs":1508,"content":1509},{"level":737},[1510],{"text":1511,"type":723},"Start Slow",{"type":719,"content":1513},[1514],{"text":1515,"type":723},"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":719,"content":1517},[1518,1520,1528],{"text":1519,"type":723},"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":1521,"type":723,"marks":1522},"ease back into your training routine",[1523,1527],{"type":728,"attrs":1524},{"href":1525,"uuid":48,"anchor":48,"custom":1526,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":975},{"text":1529,"type":723},", and you’re more likely to stick with it past the month of February. ",{"type":735,"attrs":1531,"content":1532},{"level":737},[1533],{"text":1534,"type":723},"Get Back on Track Consistently",{"type":719,"content":1536},[1537,1539,1547],{"text":1538,"type":723},"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":1540,"type":723,"marks":1541},"eating the rainbow",[1542,1546],{"type":728,"attrs":1543},{"href":1544,"uuid":48,"anchor":48,"custom":1545,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":975},{"text":1548,"type":723},", 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":735,"attrs":1550,"content":1551},{"level":737},[1552],{"text":1553,"type":723},"Don’t Be Too Hard on Yourself",{"type":719,"content":1555},[1556],{"text":1557,"type":723},"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":735,"attrs":1559,"content":1560},{"level":737},[1561],{"text":1562,"type":723},"Reflect on the Small Victories",{"type":719,"content":1564},[1565],{"text":1566,"type":723},"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":735,"attrs":1568,"content":1569},{"level":737},[1570],{"text":1571,"type":723},"Have Fun Getting Back Into Shape",{"type":719,"content":1573},[1574],{"text":1575,"type":723},"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":735,"attrs":1577,"content":1578},{"level":869},[1579],{"text":1580,"type":723},"Progress Over Perfection",{"type":742,"attrs":1582},{"id":1493,"body":1583},[1584],{"url":1585,"_uid":1586,"image":1587,"component":754,"copyright_details":1590},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":1588,"alt":1500,"name":7,"focus":7,"title":1500,"filename":1589,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":719,"content":1592},[1593,1595,1602],{"text":1594,"type":723},"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":1596,"type":723,"marks":1597},"planning",[1598],{"type":728,"attrs":1599},{"href":1600,"uuid":48,"anchor":48,"custom":1601,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":1603,"type":723},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":735,"attrs":1605,"content":1606},{"level":869},[1607],{"text":1608,"type":723},"Train Like a Fighter This Year",{"type":719,"content":1610},[1611,1612,1618],{"text":885,"type":723},{"text":887,"type":723,"marks":1613},[1614,1617],{"type":728,"attrs":1615},{"href":891,"uuid":48,"anchor":48,"custom":1616,"target":731,"linktype":13},{},{"type":975},{"text":1162,"type":723},{"type":719,"content":1620},[1621],{"text":1166,"type":723},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1623,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1628,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1629,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1624,"component":118,"meta_info":1625,"meta_title":7,"block_image":1626,"cover_image":1627,"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":1632,"title":1633,"plugin":43,"description":1634},"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":1636,"alt":1637,"name":7,"focus":7,"title":1637,"filename":1638,"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,[916],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1649,"created_at":1650,"published_at":1651,"updated_at":1652,"id":1653,"uuid":1654,"content":1655,"slug":1927,"full_slug":1928,"sort_by_date":48,"position":1929,"tag_list":1930,"is_startpage":9,"parent_id":917,"meta_data":48,"group_id":1931,"first_published_at":1651,"release_id":48,"lang":60,"path":920,"alternates":1932,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":1656,"faqs":1657,"title":1649,"topic":1686,"author":1446,"content":1701,"category":1910,"schedule":1918,"component":903,"meta_info":1919,"cover_image":1922,"description":1921,"contributors":1926},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1658,1662,1666,1670,1674,1678,1682],{"_uid":1659,"answer":1660,"question":1661,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":1663,"answer":1664,"question":1665,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":1667,"answer":1668,"question":1669,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":1671,"answer":1672,"question":1673,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":1675,"answer":1676,"question":1677,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":1679,"answer":1680,"question":1681,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":1683,"answer":1684,"question":1685,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1687,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1699,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1688,"component":39,"meta_info":1696,"block_image":1697,"cover_image":1698,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1689,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1694,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1690,"component":118,"meta_info":1691,"meta_title":7,"block_image":1692,"cover_image":1693,"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":716,"content":1702},[1703,1723,1727,1734,1746,1750,1755,1767,1772,1776,1796,1808,1812,1824,1829,1833,1845,1849,1861,1866,1877,1880,1885,1897,1902],{"type":719,"content":1704},[1705,1707,1713,1715,1721],{"text":1706,"type":723},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1708,"type":723,"marks":1709},"overall mental health",[1710],{"type":728,"attrs":1711},{"href":1712,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1714,"type":723},". Then, there are the physical benefits, from ",{"text":1716,"type":723,"marks":1717},"boosting endurance",[1718],{"type":728,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1722,"type":723}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":719,"content":1724},[1725],{"text":1726,"type":723},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":735,"attrs":1728,"content":1729},{"level":869},[1730,1732],{"text":1731,"type":723},"Ways Exercise Can Help You Maximize Sleep",{"type":1733},"hard_break",{"type":742,"attrs":1735},{"id":1736,"body":1737},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1738],{"url":1739,"_uid":1740,"image":1741,"component":754,"copyright_details":1745},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":1742,"alt":1743,"name":7,"focus":48,"title":1743,"filename":1744,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":719,"content":1747},[1748],{"text":1749,"type":723},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":735,"attrs":1751,"content":1752},{"level":737},[1753],{"text":1754,"type":723},"1. Decreases Sleep Onset",{"type":719,"content":1756},[1757,1759,1765],{"text":1758,"type":723},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":1760,"type":723,"marks":1761},"Sleep onset",[1762],{"type":728,"attrs":1763},{"href":1764,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1766,"type":723},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":735,"attrs":1768,"content":1769},{"level":737},[1770],{"text":1771,"type":723},"2. Enhances Restorative and REM Sleep",{"type":719,"content":1773},[1774],{"text":1775,"type":723},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":1032,"content":1777},[1778,1784,1790],{"type":1035,"content":1779},[1780],{"type":719,"content":1781},[1782],{"text":1783,"type":723},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":1035,"content":1785},[1786],{"type":719,"content":1787},[1788],{"text":1789,"type":723},"Stage 2 - You are in a light sleep mode",{"type":1035,"content":1791},[1792],{"type":719,"content":1793},[1794],{"text":1795,"type":723},"Stage 3 - You are in a deep sleep mode",{"type":719,"content":1797},[1798,1800,1806],{"text":1799,"type":723},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1801,"type":723,"marks":1802},"REM sleep",[1803],{"type":728,"attrs":1804},{"href":1805,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1807,"type":723}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":719,"content":1809},[1810],{"text":1811,"type":723},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":719,"content":1813},[1814,1816,1822],{"text":1815,"type":723},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":1817,"type":723,"marks":1818},"study",[1819],{"type":728,"attrs":1820},{"href":1821,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":1823,"type":723}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":735,"attrs":1825,"content":1826},{"level":737},[1827],{"text":1828,"type":723},"3. Improves Sleep Quality",{"type":719,"content":1830},[1831],{"text":1832,"type":723},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":719,"content":1834},[1835,1837,1843],{"text":1836,"type":723},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":1838,"type":723,"marks":1839},"analysis",[1840],{"type":728,"attrs":1841},{"href":1842,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":1844,"type":723}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":719,"content":1846},[1847],{"text":1848,"type":723},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":719,"content":1850},[1851,1853,1859],{"text":1852,"type":723},"Numerous ",{"text":1854,"type":723,"marks":1855},"studies",[1856],{"type":728,"attrs":1857},{"href":1858,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":1860,"type":723}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":735,"attrs":1862,"content":1863},{"level":869},[1864],{"text":1865,"type":723},"Better Sleep for Better Performance",{"type":742,"attrs":1867},{"id":1736,"body":1868},[1869],{"url":1870,"_uid":1871,"image":1872,"component":754,"copyright_details":1876},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":1873,"alt":1874,"name":7,"focus":48,"title":1874,"filename":1875,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":719,"content":1878},[1879],{"text":1684,"type":723},{"type":735,"attrs":1881,"content":1882},{"level":869},[1883],{"text":1884,"type":723},"Sleeping for Success",{"type":719,"content":1886},[1887,1889,1895],{"text":1888,"type":723},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":1890,"type":723,"marks":1891},"recovery",[1892],{"type":728,"attrs":1893},{"href":1894,"uuid":48,"anchor":48,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1896,"type":723}," means better training performance.",{"type":735,"attrs":1898,"content":1899},{"level":869},[1900],{"text":1901,"type":723},"Train Like a Fighter",{"type":719,"content":1903},[1904,1905,1909],{"text":885,"type":723},{"text":887,"type":723,"marks":1906},[1907],{"type":728,"attrs":1908},{"href":891,"uuid":48,"anchor":48,"target":731,"linktype":13},{"text":893,"type":723},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1911,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1916,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1917,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1912,"component":118,"meta_info":1913,"meta_title":7,"block_image":1914,"cover_image":1915,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":1920,"title":1649,"plugin":43,"description":1921},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":1923,"alt":1924,"name":7,"focus":48,"title":1924,"filename":1925,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[916],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":1934,"created_at":1935,"published_at":1936,"updated_at":1937,"id":1938,"uuid":1939,"content":1940,"slug":2147,"full_slug":2148,"sort_by_date":48,"position":2149,"tag_list":2150,"is_startpage":9,"parent_id":917,"meta_data":48,"group_id":2151,"first_published_at":2152,"release_id":48,"lang":60,"path":920,"alternates":2153,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":1941,"faqs":1942,"title":1934,"topic":1971,"author":1986,"content":1987,"category":2128,"schedule":2136,"component":903,"meta_info":2137,"cover_image":2141,"description":2145,"contributors":2146},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[1943,1947,1951,1955,1959,1963,1967],{"_uid":1944,"answer":1945,"question":1946,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":1948,"answer":1949,"question":1950,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":1952,"answer":1953,"question":1954,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":1956,"answer":1957,"question":1958,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":1960,"answer":1961,"question":1962,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":1964,"answer":1965,"question":1966,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":1968,"answer":1969,"question":1970,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1972,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1984,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1973,"component":39,"meta_info":1981,"block_image":1982,"cover_image":1983,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1974,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1979,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1975,"component":118,"meta_info":1976,"meta_title":7,"block_image":1977,"cover_image":1978,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":716,"content":1988},[1989,1993,1997,2001,2005,2008,2012,2025,2057,2062,2065,2069,2073,2084,2088,2092,2095,2099,2102,2106,2109,2114,2125],{"type":719,"content":1990},[1991],{"text":1992,"type":723},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":719,"content":1994},[1995],{"text":1996,"type":723},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":719,"content":1998},[1999],{"text":2000,"type":723},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":735,"attrs":2002,"content":2003},{"level":737},[2004],{"text":1946,"type":723},{"type":719,"content":2006},[2007],{"text":1945,"type":723},{"type":735,"attrs":2009,"content":2010},{"level":737},[2011],{"text":1950,"type":723},{"type":719,"content":2013},[2014,2016,2023],{"text":2015,"type":723},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":2017,"type":723,"marks":2018},"posture",[2019],{"type":728,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"custom":2022,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":2024,"type":723}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":1032,"content":2026},[2027,2033,2039,2045,2051],{"type":1035,"content":2028},[2029],{"type":719,"content":2030},[2031],{"text":2032,"type":723},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":1035,"content":2034},[2035],{"type":719,"content":2036},[2037],{"text":2038,"type":723},"Swing your arms gently at approximately a 90-degree angle",{"type":1035,"content":2040},[2041],{"type":719,"content":2042},[2043],{"text":2044,"type":723},"Land on your heel with every step",{"type":1035,"content":2046},[2047],{"type":719,"content":2048},[2049],{"text":2050,"type":723},"Move your hips forward (not side-to-side)",{"type":1035,"content":2052},[2053],{"type":719,"content":2054},[2055],{"text":2056,"type":723},"Aim for shorter, brisker strides",{"type":735,"attrs":2058,"content":2059},{"level":737},[2060],{"text":2061,"type":723},"How Long Should You Power Walk For?",{"type":719,"content":2063},[2064],{"text":1953,"type":723},{"type":735,"attrs":2066,"content":2067},{"level":737},[2068],{"text":1958,"type":723},{"type":719,"content":2070},[2071],{"text":2072,"type":723},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":719,"content":2074},[2075,2077,2082],{"text":2076,"type":723},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":2078,"type":723,"marks":2079},"pumping",[2080],{"type":2081},"italic",{"text":2083,"type":723},"! ",{"type":719,"content":2085},[2086],{"text":2087,"type":723},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":735,"attrs":2089,"content":2090},{"level":737},[2091],{"text":1962,"type":723},{"type":719,"content":2093},[2094],{"text":1961,"type":723},{"type":735,"attrs":2096,"content":2097},{"level":737},[2098],{"text":1966,"type":723},{"type":719,"content":2100},[2101],{"text":1965,"type":723},{"type":735,"attrs":2103,"content":2104},{"level":737},[2105],{"text":1970,"type":723},{"type":719,"content":2107},[2108],{"text":1969,"type":723},{"type":735,"attrs":2110,"content":2111},{"level":869},[2112],{"text":2113,"type":723},"Train Like a Power Fighter",{"type":719,"content":2115},[2116,2118,2124],{"text":2117,"type":723},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":887,"type":723,"marks":2119},[2120,2123],{"type":728,"attrs":2121},{"href":891,"uuid":48,"anchor":48,"custom":2122,"target":731,"linktype":13},{},{"type":975},{"text":1162,"type":723},{"type":719,"content":2126},[2127],{"text":1166,"type":723},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2129,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2130,"component":118,"meta_info":2131,"meta_title":7,"block_image":2132,"cover_image":2133,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2138,"title":2139,"plugin":43,"description":2140},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":2142,"alt":2143,"name":7,"focus":7,"title":2143,"filename":2144,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[916],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2155,"created_at":2156,"published_at":2157,"updated_at":2158,"id":2159,"uuid":2160,"content":2161,"slug":2670,"full_slug":2671,"sort_by_date":48,"position":2672,"tag_list":2673,"is_startpage":9,"parent_id":917,"meta_data":48,"group_id":2674,"first_published_at":2675,"release_id":48,"lang":60,"path":920,"alternates":2676,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":2162,"faqs":2163,"title":2155,"topic":2216,"author":2231,"content":2232,"category":2653,"schedule":2661,"component":903,"meta_info":2662,"cover_image":2666,"description":2665,"contributors":2669},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[2164,2168,2172,2176,2180,2184,2188,2192,2196,2200,2204,2208,2212],{"_uid":2165,"answer":2166,"question":2167,"component":670},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":2169,"answer":2170,"question":2171,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":2173,"answer":2174,"question":2175,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":2177,"answer":2178,"question":2179,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":2181,"answer":2182,"question":2183,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":2185,"answer":2186,"question":2187,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":2189,"answer":2190,"question":2191,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":2193,"answer":2194,"question":2195,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":2197,"answer":2198,"question":2199,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":2201,"answer":2202,"question":2203,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":2205,"answer":2206,"question":2207,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":2209,"answer":2210,"question":2211,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":2213,"answer":2214,"question":2215,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2217,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2229,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2230,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2218,"component":39,"meta_info":2226,"block_image":2227,"cover_image":2228,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2219,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2224,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2225,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2220,"component":118,"meta_info":2221,"meta_title":7,"block_image":2222,"cover_image":2223,"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},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":716,"content":2233},[2234,2256,2260,2273,2278,2283,2294,2297,2303,2317,2323,2355,2360,2371,2374,2379,2392,2397,2429,2434,2445,2449,2455,2469,2474,2506,2511,2522,2525,2530,2554,2559,2603,2608,2612,2634,2638,2649],{"type":719,"content":2235},[2236,2238,2245,2247,2254],{"text":2237,"type":723},"FightCamp Trainer and Muay Thai Champion, ",{"text":2239,"type":723,"marks":2240},"Jessica Evans",[2241],{"type":728,"attrs":2242},{"href":2243,"uuid":48,"anchor":48,"custom":2244,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":2246,"type":723}," is notorious for highlighting her “Day In The Life” on ",{"text":2248,"type":723,"marks":2249},"Instagram",[2250],{"type":728,"attrs":2251},{"href":2252,"uuid":48,"anchor":48,"custom":2253,"target":731,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":2255,"type":723},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":719,"content":2257},[2258],{"text":2259,"type":723},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":742,"attrs":2261},{"id":2262,"body":2263},"644fad9a-2dd8-4101-a155-c005221bff64",[2264],{"_uid":2265,"link":2266,"image":2268,"title":2270,"component":2272},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":2267,"linktype":13,"fieldtype":14,"cached_url":2267},"https://youtu.be/URAkA-S1HdQ",{"id":2269,"alt":2270,"name":7,"focus":48,"title":2270,"filename":2271,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png","image_video_link",{"type":735,"attrs":2274,"content":2275},{"level":869},[2276],{"text":2277,"type":723},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":735,"attrs":2279,"content":2280},{"level":737},[2281],{"text":2282,"type":723},"1. Space Buns",{"type":742,"attrs":2284},{"id":2262,"body":2285},[2286],{"url":2287,"_uid":2288,"image":2289,"component":754,"copyright_details":2293},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":2290,"alt":2291,"name":7,"focus":48,"title":2291,"filename":2292,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":719,"content":2295},[2296],{"text":2170,"type":723},{"type":719,"content":2298},[2299],{"text":2300,"type":723,"marks":2301},"What You’ll Need:",[2302],{"type":862},{"type":1032,"content":2304},[2305,2311],{"type":1035,"content":2306},[2307],{"type":719,"content":2308},[2309],{"text":2310,"type":723},"a comb",{"type":1035,"content":2312},[2313],{"type":719,"content":2314},[2315],{"text":2316,"type":723},"two (2) hair ties",{"type":719,"content":2318},[2319],{"text":2320,"type":723,"marks":2321},"How To:",[2322],{"type":862},{"type":1032,"content":2324},[2325,2331,2337,2343,2349],{"type":1035,"content":2326},[2327],{"type":719,"content":2328},[2329],{"text":2330,"type":723},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":1035,"content":2332},[2333],{"type":719,"content":2334},[2335],{"text":2336,"type":723},"Braid the right section of your hair towards the right crown of your head.",{"type":1035,"content":2338},[2339],{"type":719,"content":2340},[2341],{"text":2342,"type":723},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":1035,"content":2344},[2345],{"type":719,"content":2346},[2347],{"text":2348,"type":723},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":1035,"content":2350},[2351],{"type":719,"content":2352},[2353],{"text":2354,"type":723},"Repeat on the left side.",{"type":735,"attrs":2356,"content":2357},{"level":737},[2358],{"text":2359,"type":723},"2. Boxer Braids",{"type":742,"attrs":2361},{"id":2262,"body":2362},[2363],{"url":2364,"_uid":2365,"image":2366,"component":754,"copyright_details":2370},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":2367,"alt":2368,"name":7,"focus":48,"title":2368,"filename":2369,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":719,"content":2372},[2373],{"text":2182,"type":723},{"type":719,"content":2375},[2376],{"text":2300,"type":723,"marks":2377},[2378],{"type":862},{"type":1032,"content":2380},[2381,2387],{"type":1035,"content":2382},[2383],{"type":719,"content":2384},[2385],{"text":2386,"type":723},"comb",{"type":1035,"content":2388},[2389],{"type":719,"content":2390},[2391],{"text":2316,"type":723},{"type":719,"content":2393},[2394],{"text":2320,"type":723,"marks":2395},[2396],{"type":862},{"type":1032,"content":2398},[2399,2405,2411,2417,2423],{"type":1035,"content":2400},[2401],{"type":719,"content":2402},[2403],{"text":2404,"type":723},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":1035,"content":2406},[2407],{"type":719,"content":2408},[2409],{"text":2410,"type":723},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":1035,"content":2412},[2413],{"type":719,"content":2414},[2415],{"text":2416,"type":723},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":1035,"content":2418},[2419],{"type":719,"content":2420},[2421],{"text":2422,"type":723},"Secure the ends of your braid with a hair tie.",{"type":1035,"content":2424},[2425],{"type":719,"content":2426},[2427],{"text":2428,"type":723},"Repeat on the other side for a pigtail style.",{"type":735,"attrs":2430,"content":2431},{"level":737},[2432],{"text":2433,"type":723},"3. Pom Pom Pony",{"type":742,"attrs":2435},{"id":2262,"body":2436},[2437],{"url":2438,"_uid":2439,"image":2440,"component":754,"copyright_details":2444},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":2441,"alt":2442,"name":7,"focus":48,"title":2442,"filename":2443,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":719,"content":2446},[2447],{"text":2448,"type":723},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":719,"content":2450},[2451],{"text":2452,"type":723,"marks":2453},"What You'll Need:",[2454],{"type":862},{"type":1032,"content":2456},[2457,2463],{"type":1035,"content":2458},[2459],{"type":719,"content":2460},[2461],{"text":2462,"type":723},"hairbrush",{"type":1035,"content":2464},[2465],{"type":719,"content":2466},[2467],{"text":2468,"type":723},"hair ties",{"type":719,"content":2470},[2471],{"text":2320,"type":723,"marks":2472},[2473],{"type":862},{"type":1032,"content":2475},[2476,2482,2488,2494,2500],{"type":1035,"content":2477},[2478],{"type":719,"content":2479},[2480],{"text":2481,"type":723},"Use a brush to gather your hair up on the crown of your head.",{"type":1035,"content":2483},[2484],{"type":719,"content":2485},[2486],{"text":2487,"type":723},"Secure your hair in a high ponytail with a hair tie.",{"type":1035,"content":2489},[2490],{"type":719,"content":2491},[2492],{"text":2493,"type":723},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":1035,"content":2495},[2496],{"type":719,"content":2497},[2498],{"text":2499,"type":723},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":1035,"content":2501},[2502],{"type":719,"content":2503},[2504],{"text":2505,"type":723},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":735,"attrs":2507,"content":2508},{"level":737},[2509],{"text":2510,"type":723},"4. High Pony Braid",{"type":742,"attrs":2512},{"id":2262,"body":2513},[2514],{"url":2515,"_uid":2516,"image":2517,"component":754,"copyright_details":2521},{"id":7,"url":7,"linktype":748,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":2518,"alt":2519,"name":7,"focus":48,"title":2519,"filename":2520,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":719,"content":2523},[2524],{"text":2206,"type":723},{"type":719,"content":2526},[2527],{"text":2452,"type":723,"marks":2528},[2529],{"type":862},{"type":1032,"content":2531},[2532,2538,2543,2549],{"type":1035,"content":2533},[2534],{"type":719,"content":2535},[2536],{"text":2537,"type":723},"hair wax",{"type":1035,"content":2539},[2540],{"type":719,"content":2541},[2542],{"text":2462,"type":723},{"type":1035,"content":2544},[2545],{"type":719,"content":2546},[2547],{"text":2548,"type":723},"hair extension",{"type":1035,"content":2550},[2551],{"type":719,"content":2552},[2553],{"text":2316,"type":723},{"type":719,"content":2555},[2556],{"text":2320,"type":723,"marks":2557},[2558],{"type":862},{"type":1032,"content":2560},[2561,2567,2573,2579,2585,2591,2597],{"type":1035,"content":2562},[2563],{"type":719,"content":2564},[2565],{"text":2566,"type":723},"Apply a small amount of hair wax around the edges of the hair.",{"type":1035,"content":2568},[2569],{"type":719,"content":2570},[2571],{"text":2572,"type":723},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":1035,"content":2574},[2575],{"type":719,"content":2576},[2577],{"text":2578,"type":723},"Secure it in a high ponytail with a hair tie.",{"type":1035,"content":2580},[2581],{"type":719,"content":2582},[2583],{"text":2584,"type":723},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":1035,"content":2586},[2587],{"type":719,"content":2588},[2589],{"text":2590,"type":723},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":1035,"content":2592},[2593],{"type":719,"content":2594},[2595],{"text":2596,"type":723},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":1035,"content":2598},[2599],{"type":719,"content":2600},[2601],{"text":2602,"type":723},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":735,"attrs":2604,"content":2605},{"level":869},[2606],{"text":2607,"type":723},"Fight In Style",{"type":719,"content":2609},[2610],{"text":2611,"type":723},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":719,"content":2613},[2614,2616,2623,2625,2632],{"text":2615,"type":723},"For more ways to style your hair for your workouts, check out ",{"text":2617,"type":723,"marks":2618},"Shanie Smash",[2619],{"type":728,"attrs":2620},{"href":2621,"uuid":48,"anchor":48,"custom":2622,"target":731,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":2624,"type":723}," and ",{"text":2626,"type":723,"marks":2627},"Rocky Harris's",[2628],{"type":728,"attrs":2629},{"href":2630,"uuid":48,"anchor":48,"custom":2631,"target":731,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":2633,"type":723}," videos of their favorite workout hairstyles.  ",{"type":735,"attrs":2635,"content":2636},{"level":869},[2637],{"text":1901,"type":723},{"type":719,"content":2639},[2640,2642,2647],{"text":2641,"type":723},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":887,"type":723,"marks":2643},[2644],{"type":728,"attrs":2645},{"href":891,"uuid":48,"anchor":48,"custom":2646,"target":731,"linktype":13},{},{"text":2648,"type":723}," 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":719,"content":2650},[2651],{"text":2652,"type":723},"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":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},[],[],"2023-01-04 00:00",{"_uid":2663,"title":2664,"plugin":43,"description":2665},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":2667,"alt":2155,"name":7,"focus":48,"title":2155,"filename":2668,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[916],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":903,"created_at":2678,"published_at":2679,"updated_at":2680,"id":2681,"uuid":2682,"content":2683,"slug":903,"full_slug":2704,"sort_by_date":48,"position":446,"tag_list":2705,"is_startpage":9,"parent_id":2706,"meta_data":48,"group_id":2707,"first_published_at":2708,"release_id":48,"lang":60,"path":7,"alternates":2709,"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":2684,"component":2685,"meta_info":2686,"custom_content_list":2688},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2687,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2689,2694,2699],{"_uid":2690,"label":2691,"value":2692,"dev_id":2693,"component":723},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2695,"label":2696,"value":2697,"dev_id":2698,"component":723},"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":2700,"label":2701,"value":2702,"dev_id":2703,"component":723},"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",[],1785892883761]