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When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":676,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"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":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":707,"full_slug":708,"sort_by_date":48,"position":392,"tag_list":709,"is_startpage":9,"parent_id":710,"meta_data":48,"group_id":711,"first_published_at":712,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":704,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":705,"social_link_instagram":706,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":701,"alt":691,"name":691,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":715,"content":716},"doc",[717,723,727,738,745,751,767,771,776,792,796,801,805,809,856,861,865,879,883,887,891,896,910],{"type":718,"content":719},"paragraph",[720],{"text":721,"type":722},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ","text",{"type":718,"content":724},[725],{"text":726,"type":722},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":718,"content":728},[729,731,736],{"text":730,"type":722},"But before answering the question, ",{"text":732,"type":722,"marks":733},"Which exercise is best for hormone balance?",[734],{"type":735},"italic",{"text":737,"type":722}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":739,"attrs":740,"content":742},"heading",{"level":741},2,[743],{"text":744,"type":722},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":739,"attrs":746,"content":748},{"level":747},3,[749],{"text":750,"type":722},"Cortisol",{"type":718,"content":752},[753,755,765],{"text":754,"type":722},"According to the ",{"text":756,"type":722,"marks":757},"National Academy of Sports Medicine",[758,763],{"type":759,"attrs":760},"link",{"href":761,"uuid":48,"anchor":48,"custom":762,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":764},"underline",{"text":766,"type":722},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":718,"content":768},[769],{"text":770,"type":722},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":739,"attrs":772,"content":773},{"level":747},[774],{"text":775,"type":722},"Insulin",{"type":718,"content":777},[778,780,790],{"text":779,"type":722},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":781,"type":722,"marks":782},"Byrdie",[783,788,789],{"type":759,"attrs":784},{"href":785,"uuid":48,"anchor":48,"custom":786,"target":787,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},"_blank",{"type":735},{"type":764},{"text":791,"type":722},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":718,"content":793},[794],{"text":795,"type":722},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":739,"attrs":797,"content":798},{"level":747},[799],{"text":800,"type":722},"Sex Hormones",{"type":718,"content":802},[803],{"text":804,"type":722},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":718,"content":806},[807],{"text":808,"type":722},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":718,"content":810},[811,813,822,824,832,834,838,840,844,846,854],{"text":812,"type":722},"In an interview for ",{"text":814,"type":722,"marks":815},"Well + Good",[816,820,821],{"type":759,"attrs":817},{"href":818,"uuid":48,"anchor":48,"custom":819,"target":787,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":735},{"type":764},{"text":823,"type":722},", ",{"text":825,"type":722,"marks":826},"Sara Gottfried, MD",[827,831],{"type":759,"attrs":828},{"href":829,"uuid":48,"anchor":48,"custom":830,"target":787,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":764},{"text":833,"type":722},", author of ",{"text":835,"type":722,"marks":836},"The Hormone Cure",[837],{"type":735},{"text":839,"type":722}," and ",{"text":841,"type":722,"marks":842},"The Hormone Reset Diet",[843],{"type":735},{"text":845,"type":722}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":847,"type":722,"marks":848},"reverse this trend",[849,853],{"type":759,"attrs":850},{"href":851,"uuid":48,"anchor":48,"custom":852,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":764},{"text":855,"type":722},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":739,"attrs":857,"content":858},{"level":741},[859],{"text":860,"type":722},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":718,"content":862},[863],{"text":864,"type":722},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":718,"content":866},[867,869,877],{"text":868,"type":722},"In an ",{"text":870,"type":722,"marks":871},"article for Johns Hopkins Medicine",[872,876],{"type":759,"attrs":873},{"href":874,"uuid":48,"anchor":48,"custom":875,"target":787,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":764},{"text":878,"type":722},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":718,"content":880},[881],{"text":882,"type":722},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":718,"content":884},[885],{"text":886,"type":722},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":718,"content":888},[889],{"text":890,"type":722},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":739,"attrs":892,"content":893},{"level":741},[894],{"text":895,"type":722},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":718,"content":897},[898,900,908],{"text":899,"type":722},"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":901,"type":722,"marks":902},"FightCamp",[903,907],{"type":759,"attrs":904},{"href":905,"uuid":48,"anchor":48,"custom":906,"target":48,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":764},{"text":909,"type":722}," 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":718,"content":911},[912],{"text":913,"type":722},"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":915,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":916,"component":118,"meta_info":917,"meta_title":7,"block_image":918,"cover_image":919,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00","article",{"_uid":925,"title":926,"plugin":43,"description":927},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":929,"alt":930,"name":7,"focus":7,"title":930,"filename":931,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[938],"featured",60887917,"0fb9b7b2-62bb-4d87-9aa4-83f899d80521","wellness/{{story.slug}}",[],["Reactive",944],[945,1363,1572,1829,2050,2286],{"name":946,"created_at":947,"published_at":948,"updated_at":949,"id":950,"uuid":951,"content":952,"slug":1356,"full_slug":1357,"sort_by_date":48,"position":1358,"tag_list":1359,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1360,"first_published_at":1361,"release_id":48,"lang":60,"path":941,"alternates":1362,"default_full_slug":48,"translated_slugs":48},"The Making of the Basic Nutrition Path with Tyler Minton","2022-10-13T16:16:15.879Z","2022-11-11T07:25:42.765Z","2022-11-11T07:25:42.793Z",203472806,"02359418-566b-47c2-8ccc-cf0135b27002",{"_uid":953,"faqs":954,"title":946,"topic":967,"author":982,"content":983,"category":1338,"schedule":1346,"component":923,"meta_info":1347,"cover_image":1351,"description":1350,"contributors":1355},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[955,959,963],{"_uid":956,"answer":957,"question":958,"component":670},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":960,"answer":961,"question":962,"component":670},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":964,"answer":965,"question":966,"component":670},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":968,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":980,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":981,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":969,"component":39,"meta_info":977,"block_image":978,"cover_image":979,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":970,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":975,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":971,"component":118,"meta_info":972,"meta_title":7,"block_image":973,"cover_image":974,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":715,"content":984},[985,997,1010,1014,1019,1034,1038,1042,1047,1051,1056,1060,1065,1069,1074,1078,1083,1087,1092,1096,1101,1105,1110,1122,1127,1131,1136,1140,1145,1156,1160,1164,1169,1173,1178,1182,1187,1191,1196,1200,1205,1209,1214,1218,1223,1227,1232,1236,1241,1245,1250,1254,1259,1263,1268,1272,1277,1281,1286,1290,1295,1299,1304,1316,1321,1330,1334],{"type":718,"content":986},[987,989,995],{"text":988,"type":722},"Professional MMA fighter and top nutritionist ",{"text":990,"type":722,"marks":991},"Tyler Minton",[992],{"type":759,"attrs":993},{"href":994,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":996,"type":722}," knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.",{"type":718,"content":998},[999,1001,1008],{"text":1000,"type":722},"Tyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the ",{"text":1002,"type":722,"marks":1003},"FightCamp App",[1004,1007],{"type":759,"attrs":1005},{"href":1006,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":764},{"text":1009,"type":722},".",{"type":718,"content":1011},[1012],{"text":1013,"type":722},"Here’s a sneak peek of what to expect in this cutting-edge series, as well as a Q&A with Tyler about the making of the Nutrition Path.",{"type":739,"attrs":1015,"content":1016},{"level":741},[1017],{"text":1018,"type":722},"Bringing it All to the Table",{"type":1020,"attrs":1021},"blok",{"id":1022,"body":1023},"d2a05279-4244-4b63-b553-86b665477806",[1024],{"url":1025,"_uid":1027,"image":1028,"component":1032,"copyright_details":1033},{"id":7,"url":7,"linktype":1026,"fieldtype":14,"cached_url":7},"story","i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":1029,"alt":1030,"name":7,"focus":7,"title":1030,"filename":1031,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png","content_image",[],{"type":718,"content":1035},[1036],{"text":1037,"type":722},"Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.",{"type":718,"content":1039},[1040],{"text":1041,"type":722},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":739,"attrs":1043,"content":1044},{"level":747},[1045],{"text":1046,"type":722},"Chapter 1 - Energy Balance",{"type":718,"content":1048},[1049],{"text":1050,"type":722},"Energy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.",{"type":739,"attrs":1052,"content":1053},{"level":747},[1054],{"text":1055,"type":722},"Chapter 2 - How Calories Are Burned",{"type":718,"content":1057},[1058],{"text":1059,"type":722},"When most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.",{"type":739,"attrs":1061,"content":1062},{"level":747},[1063],{"text":1064,"type":722},"Chapter 3 – Macronutrients",{"type":718,"content":1066},[1067],{"text":1068,"type":722},"Macronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.",{"type":739,"attrs":1070,"content":1071},{"level":747},[1072],{"text":1073,"type":722},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":718,"content":1075},[1076],{"text":1077,"type":722},"Although the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.",{"type":739,"attrs":1079,"content":1080},{"level":747},[1081],{"text":1082,"type":722},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":718,"content":1084},[1085],{"text":1086,"type":722},"This is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.",{"type":739,"attrs":1088,"content":1089},{"level":747},[1090],{"text":1091,"type":722},"Chapter 6 - The Importance of Hydration",{"type":718,"content":1093},[1094],{"text":1095,"type":722},"Hydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.",{"type":739,"attrs":1097,"content":1098},{"level":747},[1099],{"text":1100,"type":722},"Chapter 7 - Real World Application Meal Prep",{"type":718,"content":1102},[1103],{"text":1104,"type":722},"Here you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.",{"type":739,"attrs":1106,"content":1107},{"level":747},[1108],{"text":1109,"type":722},"Chapter 8 - Post Workout Smoothie",{"type":718,"content":1111},[1112,1114,1120],{"text":1113,"type":722},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":1115,"type":722,"marks":1116},"Aaron Swenson",[1117],{"type":759,"attrs":1118},{"href":1119,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":1121,"type":722}," to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.",{"type":739,"attrs":1123,"content":1124},{"level":747},[1125],{"text":1126,"type":722},"Chapter 9 - Question and Answers",{"type":718,"content":1128},[1129],{"text":1130,"type":722},"FightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.",{"type":739,"attrs":1132,"content":1133},{"level":747},[1134],{"text":1135,"type":722},"Chapter 10 - How Fighters Cut Weight",{"type":718,"content":1137},[1138],{"text":1139,"type":722},"Tyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.",{"type":739,"attrs":1141,"content":1142},{"level":741},[1143],{"text":1144,"type":722},"The Making of The Nutrition Path",{"type":1020,"attrs":1146},{"id":1022,"body":1147},[1148],{"url":1149,"_uid":1150,"image":1151,"component":1032,"copyright_details":1155},{"id":7,"url":7,"linktype":1026,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":1152,"alt":1153,"name":7,"focus":7,"title":1153,"filename":1154,"copyright":7,"fieldtype":50,"is_external_url":9},6093622,"FightCamp - Nutrition With Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a0fd081b99/fightcamp-q-a-tyler-minton.png",[],{"type":718,"content":1157},[1158],{"text":1159,"type":722},"When FightCamp reached out to Tyler Minton about leading an expert series, he was on board immediately. Many of his clients already use FightCamp and he was excited to offer up his insight to help fighters reach their training goals.",{"type":718,"content":1161},[1162],{"text":1163,"type":722},"Hear about his experience on set with the FightCamp team:",{"type":739,"attrs":1165,"content":1166},{"level":747},[1167],{"text":1168,"type":722},"Why is this series important for FightCamp members or anyone?",{"type":718,"content":1170},[1171],{"text":1172,"type":722},"Working out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.",{"type":739,"attrs":1174,"content":1175},{"level":747},[1176],{"text":1177,"type":722},"Why are you the perfect person to lead this series?",{"type":718,"content":1179},[1180],{"text":1181,"type":722},"I have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.",{"type":739,"attrs":1183,"content":1184},{"level":747},[1185],{"text":1186,"type":722},"How did you get in contact with FightCamp?",{"type":718,"content":1188},[1189],{"text":1190,"type":722},"FightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.",{"type":739,"attrs":1192,"content":1193},{"level":747},[1194],{"text":1195,"type":722},"What was your experience like on set?",{"type":718,"content":1197},[1198],{"text":1199,"type":722},"I had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.",{"type":739,"attrs":1201,"content":1202},{"level":747},[1203],{"text":1204,"type":722},"What was your favorite part of the experience?",{"type":718,"content":1206},[1207],{"text":1208,"type":722},"My favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.",{"type":739,"attrs":1210,"content":1211},{"level":747},[1212],{"text":1213,"type":722},"What is something you learned while you were on set filming with FightCamp?",{"type":718,"content":1215},[1216],{"text":1217,"type":722},"I learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.",{"type":739,"attrs":1219,"content":1220},{"level":747},[1221],{"text":1222,"type":722},"What was the hardest part of the experience?",{"type":718,"content":1224},[1225],{"text":1226,"type":722},"For me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. ",{"type":739,"attrs":1228,"content":1229},{"level":747},[1230],{"text":1231,"type":722},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":718,"content":1233},[1234],{"text":1235,"type":722},"I would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.",{"type":739,"attrs":1237,"content":1238},{"level":747},[1239],{"text":1240,"type":722},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":718,"content":1242},[1243],{"text":1244,"type":722},"They're a lot more enthusiastic! Their energy is unreal!",{"type":739,"attrs":1246,"content":1247},{"level":747},[1248],{"text":1249,"type":722},"How does FightCamp stand out in the fitness industry?",{"type":718,"content":1251},[1252],{"text":1253,"type":722},"This is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".",{"type":739,"attrs":1255,"content":1256},{"level":747},[1257],{"text":1258,"type":722},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":718,"content":1260},[1261],{"text":1262,"type":722},"Our bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. ",{"type":739,"attrs":1264,"content":1265},{"level":747},[1266],{"text":1267,"type":722},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":718,"content":1269},[1270],{"text":1271,"type":722},"You can't out train a poor diet.",{"type":739,"attrs":1273,"content":1274},{"level":747},[1275],{"text":1276,"type":722},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":718,"content":1278},[1279],{"text":1280,"type":722},"I did better than I expected on camera.",{"type":739,"attrs":1282,"content":1283},{"level":747},[1284],{"text":1285,"type":722},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":718,"content":1287},[1288],{"text":1289,"type":722},"I have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.",{"type":739,"attrs":1291,"content":1292},{"level":747},[1293],{"text":1294,"type":722},"What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? ",{"type":718,"content":1296},[1297],{"text":1298,"type":722},"How to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. ",{"type":739,"attrs":1300,"content":1301},{"level":747},[1302],{"text":1303,"type":722},"Anything else you would like to share?",{"type":718,"content":1305},[1306,1308,1314],{"text":1307,"type":722},"This information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the ",{"text":1309,"type":722,"marks":1310},"FightCamp Community",[1311],{"type":759,"attrs":1312},{"href":1313,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{"text":1315,"type":722}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":739,"attrs":1317,"content":1318},{"level":741},[1319],{"text":1320,"type":722},"Get Ready to Level Up",{"type":718,"content":1322},[1323,1324,1329],{"text":899,"type":722},{"text":901,"type":722,"marks":1325},[1326,1328],{"type":759,"attrs":1327},{"href":905,"uuid":48,"anchor":48,"target":787,"linktype":13},{"type":764},{"text":909,"type":722},{"type":718,"content":1331},[1332],{"text":1333,"type":722},"Get exclusive access to professional guidance from industry experts like Tyler Minton only on the FightCamp App. Learn how top athletes eat for success and start your journey to a healthier, fitter you.",{"type":718,"content":1335},[1336],{"text":1337,"type":722}," 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":1339,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1340,"component":118,"meta_info":1341,"meta_title":7,"block_image":1342,"cover_image":1343,"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},[],[],"2022-10-17 00:00",{"_uid":1348,"title":1349,"plugin":43,"description":1350},"e170bd14-3e13-4478-850f-99b13050e1d3","Making of Basic Nutrition Path with Tyler Minton | FightCamp","Fighter and nutritionist Tyler Minton brings his expert knowledge to the FightCamp App. Find out what he’s bringing to the table and what it was like filming.",{"id":1352,"alt":1353,"name":7,"focus":7,"title":1353,"filename":1354,"copyright":7,"fieldtype":50,"is_external_url":9},6093520,"FightCamp - The Making of the Basic Nutrition Path with Tyler Minton","https://a.storyblok.com/f/115220/2400x990/203f06171d/fightcamp-the-making-of-the-basic-nutrition-path-with-tyler-minton.png",[],"the-making-of-the-basic-nutrition-path-with-tyler-minton","blogs/the-making-of-the-basic-nutrition-path-with-tyler-minton",-5280,[938],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":1364,"created_at":1365,"published_at":1366,"updated_at":1367,"id":1368,"uuid":1369,"content":1370,"slug":1566,"full_slug":1567,"sort_by_date":48,"position":1568,"tag_list":1569,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1570,"first_published_at":1366,"release_id":48,"lang":60,"path":941,"alternates":1571,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":1371,"faqs":1372,"title":1364,"topic":1385,"author":1400,"content":1401,"category":1547,"schedule":1555,"component":923,"meta_info":1556,"cover_image":1560,"description":1564,"contributors":1565},"d01252c9-f176-4d6c-9500-f547542e2131",[1373,1377,1381],{"_uid":1374,"answer":1375,"question":1376,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":1378,"answer":1379,"question":1380,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":1382,"answer":1383,"question":1384,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1386,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1398,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1387,"component":39,"meta_info":1395,"block_image":1396,"cover_image":1397,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1388,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1393,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1394,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1389,"component":118,"meta_info":1390,"meta_title":7,"block_image":1391,"cover_image":1392,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":715,"content":1402},[1403,1407,1410,1414,1419,1423,1428,1432,1437,1457,1462,1480,1485,1497,1502,1506,1510,1530,1535,1543],{"type":739,"attrs":1404,"content":1405},{"level":741},[1406],{"text":1376,"type":722},{"type":718,"content":1408},[1409],{"text":1375,"type":722},{"type":739,"attrs":1411,"content":1412},{"level":741},[1413],{"text":1380,"type":722},{"type":739,"attrs":1415,"content":1416},{"level":747},[1417],{"text":1418,"type":722},"At-home Boxing Workouts Don’t Need Weights",{"type":718,"content":1420},[1421],{"text":1422,"type":722},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":739,"attrs":1424,"content":1425},{"level":747},[1426],{"text":1427,"type":722},"Boxing Has a Lower Impact on Your Joints",{"type":718,"content":1429},[1430],{"text":1431,"type":722},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":739,"attrs":1433,"content":1434},{"level":747},[1435],{"text":1436,"type":722},"Technique and Form First, Everything Else Second",{"type":718,"content":1438},[1439,1441,1445,1447,1451,1453],{"text":1440,"type":722},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":1442,"type":722,"marks":1443},"correctly",[1444],{"type":735},{"text":1446,"type":722},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":1448,"type":722,"marks":1449},"much",[1450],{"type":735},{"text":1452,"type":722}," you hit the bag, it’s about ",{"text":1454,"type":722,"marks":1455},"how you hit it. ",[1456],{"type":735},{"type":739,"attrs":1458,"content":1459},{"level":747},[1460],{"text":1461,"type":722},"Staying Balanced",{"type":718,"content":1463},[1464,1466,1470,1472,1478],{"text":1465,"type":722},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":1467,"type":722,"marks":1468},"very",[1469],{"type":735},{"text":1471,"type":722}," hard to lose your balance and fall if you maintain a proper ",{"text":1473,"type":722,"marks":1474},"boxing stance",[1475],{"type":759,"attrs":1476},{"href":1477,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":1479,"type":722},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":739,"attrs":1481,"content":1482},{"level":747},[1483],{"text":1484,"type":722},"Exercise Equipment That Keeps You Safe",{"type":718,"content":1486},[1487,1489,1495],{"text":1488,"type":722},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":1490,"type":722,"marks":1491},"protecting your hands",[1492],{"type":759,"attrs":1493},{"href":1494,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":1496,"type":722}," with hand wraps and boxing gloves is crucial. ",{"type":739,"attrs":1498,"content":1499},{"level":747},[1500],{"text":1501,"type":722},"Learn From Professionals",{"type":718,"content":1503},[1504],{"text":1505,"type":722},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":739,"attrs":1507,"content":1508},{"level":741},[1509],{"text":1384,"type":722},{"type":718,"content":1511},[1512,1514,1520,1522,1528],{"text":1513,"type":722},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":1515,"type":722,"marks":1516},"fill your punching bag",[1517],{"type":759,"attrs":1518},{"href":1519,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":1521,"type":722}," properly, to how to put on your ",{"text":1523,"type":722,"marks":1524},"boxing hand wraps",[1525],{"type":759,"attrs":1526},{"href":1527,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":1529,"type":722},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":739,"attrs":1531,"content":1532},{"level":741},[1533],{"text":1534,"type":722},"Train Like a Fighter Safely",{"type":718,"content":1536},[1537,1538,1542],{"text":899,"type":722},{"text":901,"type":722,"marks":1539},[1540],{"type":759,"attrs":1541},{"href":905,"uuid":48,"anchor":48,"target":787,"linktype":13},{"text":909,"type":722},{"type":718,"content":1544},[1545],{"text":1546,"type":722},"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":1548,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1553,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1549,"component":118,"meta_info":1550,"meta_title":7,"block_image":1551,"cover_image":1552,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":1557,"title":1558,"plugin":43,"description":1559},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":1561,"alt":1562,"name":7,"focus":7,"title":1562,"filename":1563,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[938],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":1573,"created_at":1574,"published_at":1575,"updated_at":1576,"id":1577,"uuid":1578,"content":1579,"slug":1823,"full_slug":1824,"sort_by_date":48,"position":1825,"tag_list":1826,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":1827,"first_published_at":1575,"release_id":48,"lang":60,"path":941,"alternates":1828,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":1580,"faqs":1581,"title":1573,"topic":1606,"author":696,"content":1621,"category":1804,"schedule":1812,"component":923,"meta_info":1813,"cover_image":1817,"description":1821,"contributors":1822},"15047e90-1cb3-49d0-a81f-1e2be9236592",[1582,1586,1590,1594,1598,1602],{"_uid":1583,"answer":1584,"question":1585,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":1587,"answer":1588,"question":1589,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":1591,"answer":1592,"question":1593,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":1595,"answer":1596,"question":1597,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":1599,"answer":1600,"question":1601,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":1603,"answer":1604,"question":1605,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1607,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1619,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1620,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1608,"component":39,"meta_info":1616,"block_image":1617,"cover_image":1618,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1609,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1614,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1615,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1610,"component":118,"meta_info":1611,"meta_title":7,"block_image":1612,"cover_image":1613,"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":715,"content":1622},[1623,1627,1631,1635,1643,1647,1651,1655,1692,1696,1699,1703,1707,1753,1757,1771,1781,1785,1790,1801],{"type":718,"content":1624},[1625],{"text":1626,"type":722},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":718,"content":1628},[1629],{"text":1630,"type":722},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":739,"attrs":1632,"content":1633},{"level":741},[1634],{"text":1585,"type":722},{"type":718,"content":1636},[1637,1639],{"text":1638,"type":722},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":1640,"type":722,"marks":1641},"Yikes.",[1642],{"type":735},{"type":718,"content":1644},[1645],{"text":1646,"type":722},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":739,"attrs":1648,"content":1649},{"level":741},[1650],{"text":1589,"type":722},{"type":718,"content":1652},[1653],{"text":1654,"type":722},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":1656,"attrs":1657,"content":1660},"ordered_list",{"order":1658},{"order":1659},1,[1661,1668,1674,1680,1686],{"type":1662,"content":1663},"list_item",[1664],{"type":718,"content":1665},[1666],{"text":1667,"type":722},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":1662,"content":1669},[1670],{"type":718,"content":1671},[1672],{"text":1673,"type":722},"Use devices at eye level to prevent bad posture habits.",{"type":1662,"content":1675},[1676],{"type":718,"content":1677},[1678],{"text":1679,"type":722},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":1662,"content":1681},[1682],{"type":718,"content":1683},[1684],{"text":1685,"type":722},"Do neck and shoulder stretches regularly.",{"type":1662,"content":1687},[1688],{"type":718,"content":1689},[1690],{"text":1691,"type":722},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":739,"attrs":1693,"content":1694},{"level":741},[1695],{"text":1593,"type":722},{"type":718,"content":1697},[1698],{"text":1592,"type":722},{"type":739,"attrs":1700,"content":1701},{"level":741},[1702],{"text":1597,"type":722},{"type":718,"content":1704},[1705],{"text":1706,"type":722},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":1656,"attrs":1708,"content":1710},{"order":1709},{"order":1659},[1711,1717,1723,1729,1735,1741,1747],{"type":1662,"content":1712},[1713],{"type":718,"content":1714},[1715],{"text":1716,"type":722},"Neck Rolls (both directions)",{"type":1662,"content":1718},[1719],{"type":718,"content":1720},[1721],{"text":1722,"type":722},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":1662,"content":1724},[1725],{"type":718,"content":1726},[1727],{"text":1728,"type":722},"Chin Tucks",{"type":1662,"content":1730},[1731],{"type":718,"content":1732},[1733],{"text":1734,"type":722},"Arm Circles",{"type":1662,"content":1736},[1737],{"type":718,"content":1738},[1739],{"text":1740,"type":722},"Rows",{"type":1662,"content":1742},[1743],{"type":718,"content":1744},[1745],{"text":1746,"type":722},"Chest Openers ",{"type":1662,"content":1748},[1749],{"type":718,"content":1750},[1751],{"text":1752,"type":722},"Shoulder Squeezes",{"type":739,"attrs":1754,"content":1755},{"level":741},[1756],{"text":1601,"type":722},{"type":718,"content":1758},[1759,1761,1769],{"text":1760,"type":722},"With movements and stretches to promote proper ",{"text":1762,"type":722,"marks":1763},"posture",[1764,1768],{"type":759,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"custom":1767,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":764},{"text":1770,"type":722},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":739,"attrs":1772,"content":1773},{"level":741},[1774,1776],{"text":1775,"type":722},"How Can Boxing Help Alleviate Tech Neck?",{"text":1777,"type":722,"marks":1778}," ",[1779],{"type":1780},"bold",{"type":718,"content":1782},[1783],{"text":1784,"type":722},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":739,"attrs":1786,"content":1787},{"level":741},[1788],{"text":1789,"type":722},"Train Like a Fighter",{"type":718,"content":1791},[1792,1794,1800],{"text":1793,"type":722},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":901,"type":722,"marks":1795},[1796,1799],{"type":759,"attrs":1797},{"href":905,"uuid":48,"anchor":48,"custom":1798,"target":787,"linktype":13},{},{"type":764},{"text":909,"type":722},{"type":718,"content":1802},[1803],{"text":913,"type":722},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1805,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1810,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1811,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1806,"component":118,"meta_info":1807,"meta_title":7,"block_image":1808,"cover_image":1809,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1814,"title":1815,"plugin":43,"description":1816},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":1818,"alt":1819,"name":7,"focus":7,"title":1819,"filename":1820,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[938],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":1830,"created_at":1831,"published_at":1832,"updated_at":1833,"id":1834,"uuid":1835,"content":1836,"slug":2043,"full_slug":2044,"sort_by_date":48,"position":2045,"tag_list":2046,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2047,"first_published_at":2048,"release_id":48,"lang":60,"path":941,"alternates":2049,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":1837,"faqs":1838,"title":1830,"topic":1847,"author":1862,"content":1863,"category":2026,"schedule":2034,"component":923,"meta_info":2035,"cover_image":2039,"description":2038,"contributors":2042},"6218a961-b18f-4ab0-8901-a897312c5183",[1839,1843],{"_uid":1840,"answer":1841,"question":1842,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. 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?",{"_uid":1844,"answer":1845,"question":1846,"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":1848,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1860,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1849,"component":39,"meta_info":1857,"block_image":1858,"cover_image":1859,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1850,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1855,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1851,"component":118,"meta_info":1852,"meta_title":7,"block_image":1853,"cover_image":1854,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":715,"content":1864},[1865,1877,1882,1894,1898,1903,1907,1912,1923,1927,1932,1944,1949,1959,1963,1968,1972,1977,1987,1991,1999,2003,2008,2012,2017],{"type":718,"content":1866},[1867,1869,1875],{"text":1868,"type":722},"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":1870,"type":722,"marks":1871},"Thanksgiving recipes",[1872],{"type":759,"attrs":1873},{"href":1874,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":1876,"type":722}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":739,"attrs":1878,"content":1879},{"level":747},[1880],{"text":1881,"type":722},"Make Plants the Center of Your Plate",{"type":1020,"attrs":1883},{"id":1884,"body":1885},"ab478b06-2860-413f-8e11-7bcdb65169f4",[1886],{"url":1887,"_uid":1888,"image":1889,"component":1032,"copyright_details":1893},{"id":7,"url":7,"linktype":1026,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":1890,"alt":1891,"name":7,"focus":7,"title":1891,"filename":1892,"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",[],{"type":718,"content":1895},[1896],{"text":1897,"type":722},"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":739,"attrs":1899,"content":1900},{"level":747},[1901],{"text":1902,"type":722},"Swap Dairy for Dairy-free Alternatives",{"type":718,"content":1904},[1905],{"text":1906,"type":722},"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":739,"attrs":1908,"content":1909},{"level":747},[1910],{"text":1911,"type":722},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":1020,"attrs":1913},{"id":1884,"body":1914},[1915],{"url":1916,"_uid":1917,"image":1918,"component":1032,"copyright_details":1922},{"id":7,"url":7,"linktype":1026,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":1919,"alt":1920,"name":7,"focus":7,"title":1920,"filename":1921,"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":718,"content":1924},[1925],{"text":1926,"type":722},"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":739,"attrs":1928,"content":1929},{"level":747},[1930],{"text":1931,"type":722},"Swap Butter for Olive Oil ",{"type":718,"content":1933},[1934,1936,1942],{"text":1935,"type":722},"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":1937,"type":722,"marks":1938},"healthy fats",[1939],{"type":759,"attrs":1940},{"href":1941,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1943,"type":722},"”) which promote heart health and lower inflammation. ",{"type":739,"attrs":1945,"content":1946},{"level":747},[1947],{"text":1948,"type":722},"Skip the Bread",{"type":1020,"attrs":1950},{"id":1884,"body":1951},[1952],{"url":1953,"_uid":1954,"image":1955,"component":1032,"copyright_details":1958},{"id":7,"url":7,"linktype":1026,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":1956,"alt":1920,"name":7,"focus":7,"title":1920,"filename":1957,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":718,"content":1960},[1961],{"text":1962,"type":722},"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":739,"attrs":1964,"content":1965},{"level":747},[1966],{"text":1967,"type":722},"Use the “Healthy Plate” Guide",{"type":718,"content":1969},[1970],{"text":1971,"type":722},"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":739,"attrs":1973,"content":1974},{"level":747},[1975],{"text":1976,"type":722},"Try Sampling Desserts",{"type":1020,"attrs":1978},{"id":1884,"body":1979},[1980],{"url":1981,"_uid":1982,"image":1983,"component":1032,"copyright_details":1986},{"id":7,"url":7,"linktype":1026,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":1984,"alt":1920,"name":7,"focus":7,"title":1920,"filename":1985,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":718,"content":1988},[1989],{"text":1990,"type":722},"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":739,"attrs":1992,"content":1993},{"level":747},[1994,1996],{"text":1995,"type":722},"Don’t Try to “Save Your Appetite”",{"text":1777,"type":722,"marks":1997},[1998],{"type":1780},{"type":718,"content":2000},[2001],{"text":2002,"type":722},"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":739,"attrs":2004,"content":2005},{"level":741},[2006],{"text":2007,"type":722},"Putting Your Health First ",{"type":718,"content":2009},[2010],{"text":2011,"type":722},"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":739,"attrs":2013,"content":2014},{"level":741},[2015],{"text":2016,"type":722},"Eat & Train Like a Fighter",{"type":718,"content":2018},[2019,2020,2024],{"text":899,"type":722},{"text":901,"type":722,"marks":2021},[2022],{"type":759,"attrs":2023},{"href":905,"uuid":48,"anchor":48,"target":787,"linktype":13},{"text":2025,"type":722}," 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":2027,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2032,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2033,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2028,"component":118,"meta_info":2029,"meta_title":7,"block_image":2030,"cover_image":2031,"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",{"_uid":2036,"title":2037,"plugin":43,"description":2038},"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":2040,"alt":1920,"name":7,"focus":7,"title":1920,"filename":2041,"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,[938],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":2051,"created_at":2052,"published_at":2053,"updated_at":2054,"id":2055,"uuid":2056,"content":2057,"slug":2279,"full_slug":2280,"sort_by_date":48,"position":2281,"tag_list":2282,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2283,"first_published_at":2284,"release_id":48,"lang":60,"path":941,"alternates":2285,"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":2058,"faqs":2059,"title":2068,"topic":2069,"author":2084,"content":2085,"category":2260,"schedule":2268,"component":923,"meta_info":2269,"cover_image":2273,"description":2277,"contributors":2278},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2060,2064],{"_uid":2061,"answer":2062,"question":2063,"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":2065,"answer":2066,"question":2067,"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":2070,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2082,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2083,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2071,"component":39,"meta_info":2079,"block_image":2080,"cover_image":2081,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2072,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2077,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2078,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2073,"component":118,"meta_info":2074,"meta_title":7,"block_image":2075,"cover_image":2076,"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":715,"content":2086},[2087,2091,2096,2120,2124,2129,2141,2145,2150,2154,2168,2173,2187,2192,2196,2201,2205,2210,2214,2219,2229,2242,2247,2257],{"type":718,"content":2088},[2089],{"text":2090,"type":722},"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":739,"attrs":2092,"content":2093},{"level":741},[2094],{"text":2095,"type":722},"Cold Hard Facts",{"type":718,"content":2097},[2098,2100,2108,2110,2118],{"text":2099,"type":722},"The ",{"text":2101,"type":722,"marks":2102},"average American will usually gain around 10-15 lbs.",[2103,2107],{"type":759,"attrs":2104},{"href":2105,"uuid":48,"anchor":48,"custom":2106,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":764},{"text":2109,"type":722}," 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":2111,"type":722,"marks":2112},"New Year resolution",[2113,2117],{"type":759,"attrs":2114},{"href":2115,"uuid":48,"anchor":48,"custom":2116,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":764},{"text":2119,"type":722}," is health-related. ",{"type":718,"content":2121},[2122],{"text":2123,"type":722},"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":739,"attrs":2125,"content":2126},{"level":741},[2127],{"text":2128,"type":722},"Getting Back into Routine",{"type":1020,"attrs":2130},{"id":2131,"body":2132},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2133],{"url":2134,"_uid":2135,"image":2136,"component":1032,"copyright_details":2140},{"id":7,"url":7,"linktype":1026,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2137,"alt":2138,"name":7,"focus":7,"title":2138,"filename":2139,"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":718,"content":2142},[2143],{"text":2144,"type":722},"Here is how you can get back on track and in shape after the holidays.",{"type":739,"attrs":2146,"content":2147},{"level":747},[2148],{"text":2149,"type":722},"Start Slow",{"type":718,"content":2151},[2152],{"text":2153,"type":722},"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":718,"content":2155},[2156,2158,2166],{"text":2157,"type":722},"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":2159,"type":722,"marks":2160},"ease back into your training routine",[2161,2165],{"type":759,"attrs":2162},{"href":2163,"uuid":48,"anchor":48,"custom":2164,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":764},{"text":2167,"type":722},", and you’re more likely to stick with it past the month of February. ",{"type":739,"attrs":2169,"content":2170},{"level":747},[2171],{"text":2172,"type":722},"Get Back on Track Consistently",{"type":718,"content":2174},[2175,2177,2185],{"text":2176,"type":722},"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":2178,"type":722,"marks":2179},"eating the rainbow",[2180,2184],{"type":759,"attrs":2181},{"href":2182,"uuid":48,"anchor":48,"custom":2183,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":764},{"text":2186,"type":722},", 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":739,"attrs":2188,"content":2189},{"level":747},[2190],{"text":2191,"type":722},"Don’t Be Too Hard on Yourself",{"type":718,"content":2193},[2194],{"text":2195,"type":722},"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":739,"attrs":2197,"content":2198},{"level":747},[2199],{"text":2200,"type":722},"Reflect on the Small Victories",{"type":718,"content":2202},[2203],{"text":2204,"type":722},"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":739,"attrs":2206,"content":2207},{"level":747},[2208],{"text":2209,"type":722},"Have Fun Getting Back Into Shape",{"type":718,"content":2211},[2212],{"text":2213,"type":722},"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":739,"attrs":2215,"content":2216},{"level":741},[2217],{"text":2218,"type":722},"Progress Over Perfection",{"type":1020,"attrs":2220},{"id":2131,"body":2221},[2222],{"url":2223,"_uid":2224,"image":2225,"component":1032,"copyright_details":2228},{"id":7,"url":7,"linktype":1026,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2226,"alt":2138,"name":7,"focus":7,"title":2138,"filename":2227,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":718,"content":2230},[2231,2233,2240],{"text":2232,"type":722},"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":2234,"type":722,"marks":2235},"planning",[2236],{"type":759,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2241,"type":722},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":739,"attrs":2243,"content":2244},{"level":741},[2245],{"text":2246,"type":722},"Train Like a Fighter This Year",{"type":718,"content":2248},[2249,2250,2256],{"text":899,"type":722},{"text":901,"type":722,"marks":2251},[2252,2255],{"type":759,"attrs":2253},{"href":905,"uuid":48,"anchor":48,"custom":2254,"target":787,"linktype":13},{},{"type":764},{"text":909,"type":722},{"type":718,"content":2258},[2259],{"text":913,"type":722},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2261,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2266,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2267,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2262,"component":118,"meta_info":2263,"meta_title":7,"block_image":2264,"cover_image":2265,"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":2270,"title":2271,"plugin":43,"description":2272},"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":2274,"alt":2275,"name":7,"focus":7,"title":2275,"filename":2276,"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,[938],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":2287,"created_at":2288,"published_at":2289,"updated_at":2290,"id":2291,"uuid":2292,"content":2293,"slug":2499,"full_slug":2500,"sort_by_date":48,"position":2501,"tag_list":2502,"is_startpage":9,"parent_id":939,"meta_data":48,"group_id":2503,"first_published_at":2504,"release_id":48,"lang":60,"path":941,"alternates":2505,"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":2294,"faqs":2295,"title":2287,"topic":2304,"author":2319,"content":2320,"category":2480,"schedule":2488,"component":923,"meta_info":2489,"cover_image":2493,"description":2497,"contributors":2498},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[2296,2300],{"_uid":2297,"answer":2298,"question":2299,"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":2301,"answer":2302,"question":2303,"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":2305,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2317,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2318,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2306,"component":39,"meta_info":2314,"block_image":2315,"cover_image":2316,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2307,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2312,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2308,"component":118,"meta_info":2309,"meta_title":7,"block_image":2310,"cover_image":2311,"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":715,"content":2321},[2322,2327,2331,2335,2338,2343,2348,2352,2357,2381,2386,2390,2395,2399,2404,2408,2413,2447,2452,2456,2466],{"type":739,"attrs":2323,"content":2324},{"level":741},[2325],{"text":2326,"type":722},"Improve Your Sleep Hygiene",{"type":718,"content":2328},[2329],{"text":2330,"type":722},"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":739,"attrs":2332,"content":2333},{"level":741},[2334],{"text":2299,"type":722},{"type":718,"content":2336},[2337],{"text":2298,"type":722},{"type":739,"attrs":2339,"content":2340},{"level":741},[2341],{"text":2342,"type":722},"6 Tips For Good Sleep Hygiene",{"type":739,"attrs":2344,"content":2345},{"level":747},[2346],{"text":2347,"type":722},"1. Establish a Regular Bedtime Routine ",{"type":718,"content":2349},[2350],{"text":2351,"type":722},"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":739,"attrs":2353,"content":2354},{"level":747},[2355],{"text":2356,"type":722},"2. Be Cool and Calm",{"type":718,"content":2358},[2359,2361,2369,2371,2379],{"text":2360,"type":722},"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":2362,"type":722,"marks":2363},"sleep experts",[2364,2368],{"type":759,"attrs":2365},{"href":2366,"uuid":48,"anchor":48,"custom":2367,"target":787,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":764},{"text":2370,"type":722},", 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":2372,"type":722,"marks":2373},"CDC",[2374,2378],{"type":759,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"custom":2377,"target":787,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":764},{"text":2380,"type":722},", \"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":739,"attrs":2382,"content":2383},{"level":747},[2384],{"text":2385,"type":722},"3. Keep it Light Before Bed ",{"type":718,"content":2387},[2388],{"text":2389,"type":722},"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":739,"attrs":2391,"content":2392},{"level":747},[2393],{"text":2394,"type":722},"4. Limit Naps During the Day ",{"type":718,"content":2396},[2397],{"text":2398,"type":722},"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":739,"attrs":2400,"content":2401},{"level":747},[2402],{"text":2403,"type":722},"5. Avoid Looking at the Clock",{"type":718,"content":2405},[2406],{"text":2407,"type":722},"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":739,"attrs":2409,"content":2410},{"level":747},[2411],{"text":2412,"type":722},"6. FightCamp First Thing in the Morning ",{"type":718,"content":2414},[2415,2417,2425,2427,2435,2437,2445],{"text":2416,"type":722},"For ",{"text":2418,"type":722,"marks":2419},"improved sleep",[2420,2424],{"type":759,"attrs":2421},{"href":2422,"uuid":48,"anchor":48,"custom":2423,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":764},{"text":2426,"type":722},", select an aerobic workout in the morning and complete it. ",{"text":2428,"type":722,"marks":2429},"Studies",[2430,2434],{"type":759,"attrs":2431},{"href":2432,"uuid":48,"anchor":48,"custom":2433,"target":787,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":764},{"text":2436,"type":722}," 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":2438,"type":722,"marks":2439},"pressure to sleep",[2440,2444],{"type":759,"attrs":2441},{"href":2442,"uuid":48,"anchor":48,"custom":2443,"target":787,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":764},{"text":2446,"type":722}," builds up the longer you stay awake and decreases when you sleep.",{"type":739,"attrs":2448,"content":2449},{"level":741},[2450],{"text":2451,"type":722},"Train Like a Fighter, Sleep Like a Baby",{"type":718,"content":2453},[2454],{"text":2455,"type":722},"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":718,"content":2457},[2458,2459,2465],{"text":899,"type":722},{"text":901,"type":722,"marks":2460},[2461,2464],{"type":759,"attrs":2462},{"href":905,"uuid":48,"anchor":48,"custom":2463,"target":787,"linktype":13},{},{"type":764},{"text":909,"type":722},{"type":718,"content":2467},[2468,2470,2478],{"text":2469,"type":722},"As ",{"text":2471,"type":722,"marks":2472},"Mike Tyson",[2473,2477],{"type":759,"attrs":2474},{"href":2475,"uuid":48,"anchor":48,"custom":2476,"target":787,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":764},{"text":2479,"type":722}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2481,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2482,"component":118,"meta_info":2483,"meta_title":7,"block_image":2484,"cover_image":2485,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2490,"title":2491,"plugin":43,"description":2492},"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":2494,"alt":2495,"name":7,"focus":7,"title":2495,"filename":2496,"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,[938],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":923,"created_at":2507,"published_at":2508,"updated_at":2509,"id":2510,"uuid":2511,"content":2512,"slug":923,"full_slug":2533,"sort_by_date":48,"position":446,"tag_list":2534,"is_startpage":9,"parent_id":2535,"meta_data":48,"group_id":2536,"first_published_at":2537,"release_id":48,"lang":60,"path":7,"alternates":2538,"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":2513,"component":2514,"meta_info":2515,"custom_content_list":2517},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2516,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2518,2523,2528],{"_uid":2519,"label":2520,"value":2521,"dev_id":2522,"component":722},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2524,"label":2525,"value":2526,"dev_id":2527,"component":722},"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":2529,"label":2530,"value":2531,"dev_id":2532,"component":722},"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",[],1785892884473]