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A FightCamp Case Study","2021-11-22T10:06:15.788Z","2022-09-26T19:56:25.460Z","2022-09-26T19:56:25.511Z",87061770,"1018310d-c551-4497-91e9-02edb5044cd8",{"_uid":664,"faqs":665,"title":679,"topic":680,"author":695,"content":719,"category":1422,"schedule":1430,"component":1431,"meta_info":1432,"cover_image":1436,"description":1439,"contributors":1440,"email_capture":1441},"758cd50c-810a-4b10-ba44-155ed0446d0c",[666,671,675],{"_uid":667,"answer":668,"question":669,"component":670},"823f6f8b-4b48-4f69-90a3-ebfa30b10a2a","The number of calories burned during a boxing workout varies depending on a participant's age, gender, height, weight, heart rate, and other factors. In our case study, here is what we found for a typical 30-minute boxing workout: Participants burned an average of calories 482 during the 8 round FightCamp workout. Males burned about 40% more calories than females (38%). Males burned an average of 595 calories during the workout. Females burned an average of 369 calories during the workout. On average, males burned between 564 and 612 calories during the workout. On average, females burned between 349 and 382 calories during the workout","How many calories does boxing burn?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"8a61aa7a-3a5d-4b6d-b4c4-5a8fd3dbe7a0","Calories burned is calculated based on a set equation using constants and individual information. Our participants all wore heart rate monitors which served to report their heart rates during the workout as well as the number of calories they burned. The devices use an equation that takes into account the wearer’s gender, heart rate, weight, and age to calculate the calorie burn rate. For more specific information on calories burned calculations, see MyZone and Wahoo sites.","How are calories burned calculated?",{"_uid":676,"answer":677,"question":678,"component":670},"33f078d0-d85c-44aa-98c2-abe03c3f44bc","Every heart rate monitor uses a slightly different formula in order to calculate the number of calories burned. These formulas take into account certain constants (Gross Metabolic Rate), gender, heart rate, age, weight, and height. For more specific details, please reference information for the applicable tracking device used.","How do heart rate monitors calculate calories burned?","How Many Calories Does Boxing Burn? A FightCamp Case Study",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":681,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":693,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":682,"component":39,"meta_info":690,"block_image":691,"cover_image":692,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":683,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":688,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":684,"component":118,"meta_info":685,"meta_title":7,"block_image":686,"cover_image":687,"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":696,"created_at":697,"published_at":698,"updated_at":699,"id":700,"uuid":701,"content":702,"slug":712,"full_slug":713,"sort_by_date":48,"position":227,"tag_list":714,"is_startpage":9,"parent_id":715,"meta_data":48,"group_id":716,"first_published_at":717,"release_id":48,"lang":60,"path":48,"alternates":718,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Sarah Pitman","2021-09-10T15:36:41.237Z","2022-02-08T23:29:39.442Z","2022-02-08T23:29:39.463Z",71000011,"93e4b7bd-5831-46c1-b1e3-c59763e4f2cc",{"bio":703,"_uid":704,"name":696,"photo":705,"component":709,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":710,"social_link_instagram":711,"social_link_pinterest":7},"Sarah Pitman is the Blog Coordinator at FightCamp. She manages digital marketing accounts for fitness companies, & is a runner, yogi, & traveler. She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":706,"alt":696,"name":707,"focus":48,"title":696,"filename":708,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","author","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],65634443,"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],{"type":720,"content":721},"doc",[722,730,735,739,744,784,789,830,835,839,845,865,870,874,879,883,888,892,897,901,906,910,915,919,923,928,932,937,941,945,949,954,958,962,969,974,978,993,1003,1013,1018,1042,1047,1051,1061,1065,1070,1080,1112,1117,1127,1165,1170,1180,1218,1232,1237,1247,1261,1266,1276,1290,1294,1299,1303,1317,1322,1326,1345,1365,1370,1381,1386],{"type":723,"attrs":724,"content":726},"heading",{"level":725},2,[727],{"text":728,"type":729},"How Many Calories Does Boxing Burn?","text",{"type":731,"content":732},"paragraph",[733],{"text":734,"type":729},"In an effort to answer this question and get an estimation for the number of calories that are burned boxing, we gathered exercise data from 14 FightCamp participants over the course of seven (7) days. We tracked the number of calories burned boxing, maximum heart rate, average heart rate, number of punches thrown, and output*. This preliminary data gives us insight into what we can expect for the number of calories burned during a typical 8-round FightCamp boxing workout.",{"type":731,"content":736},[737],{"text":738,"type":729},"Let’s start with the takeaways and we’ll get into the details and PT benefits.",{"type":723,"attrs":740,"content":741},{"level":725},[742],{"text":743,"type":729},"Key Takeaway on Calories Burned Boxing",{"type":745,"content":746},"bullet_list",[747,754,760,766,772,778],{"type":748,"content":749},"list_item",[750],{"type":731,"content":751},[752],{"text":753,"type":729},"Participants burned an average of calories 482 during the 8 round FightCamp workout",{"type":748,"content":755},[756],{"type":731,"content":757},[758],{"text":759,"type":729},"Males burned about 40% more calories than females (38%)",{"type":748,"content":761},[762],{"type":731,"content":763},[764],{"text":765,"type":729},"Males burned an average of 595 calories during the workout",{"type":748,"content":767},[768],{"type":731,"content":769},[770],{"text":771,"type":729},"Females burned an average of 369 calories during the workout",{"type":748,"content":773},[774],{"type":731,"content":775},[776],{"text":777,"type":729},"On average, males burned between 564 and 612 calories during the workout",{"type":748,"content":779},[780],{"type":731,"content":781},[782],{"text":783,"type":729},"On average, females burned between 349 and 382 calories during the workout",{"type":723,"attrs":785,"content":786},{"level":725},[787],{"text":788,"type":729},"How Are Calories Burned Boxing Calculated?",{"type":731,"content":790},[791,793,799,807,812,814,818,824,828],{"text":792,"type":729},"Our participants all wore heart rate monitors which served to report their heart rates during the workout as well as the number of calories burned boxing. The devices use an equation that takes into account the wearer’s gender, heart rate, weight, and age to calculate the calorie burn rate. For more specific information on calories burned calculations, see ",{"text":794,"type":729,"marks":795}," ",[796],{"type":797,"attrs":798},"styled",{"class":7},{"text":800,"type":729,"marks":801},"MyZone",[802],{"type":803,"attrs":804},"link",{"href":805,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://www.myzone.org/blog/master-trainers/estimating-caloric-expenditure-with-myzone","_blank",{"text":808,"type":729,"marks":809},"  ",[810],{"type":797,"attrs":811},{"class":7},{"text":813,"type":729},"and ",{"text":794,"type":729,"marks":815},[816],{"type":797,"attrs":817},{"class":7},{"text":819,"type":729,"marks":820},"Wahoo",[821],{"type":803,"attrs":822},{"href":823,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://support.wahoofitness.com/hc/en-us/articles/204280754-How-are-Calories-Calculated-on-the-ELEMNT-and-Wahoo-Fitness-App-",{"text":808,"type":729,"marks":825},[826],{"type":797,"attrs":827},{"class":7},{"text":829,"type":729},"sites.",{"type":723,"attrs":831,"content":832},{"level":725},[833],{"text":834,"type":729},"Logistics of the FightCamp Calories Burned Case Study",{"type":731,"content":836},[837],{"text":838,"type":729},"We knew that it was important to keep as many factors controlled as possible. To accomplish this, we selected and identified the following as our controls:",{"type":723,"attrs":840,"content":842},{"level":841},3,[843],{"text":844,"type":729},"Workout",{"type":731,"content":846},[847,849,853,859,863],{"text":848,"type":729},"We assigned the same ",{"text":794,"type":729,"marks":850},[851],{"type":797,"attrs":852},{"class":7},{"text":854,"type":729,"marks":855},"8-round FightCamp workout",[856],{"type":803,"attrs":857},{"href":858,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://joinfightcamp.com/workouts/burnout-workout-994/",{"text":808,"type":729,"marks":860},[861],{"type":797,"attrs":862},{"class":7},{"text":864,"type":729},"to participants to complete for 5 out of 7 days during the course of the study.",{"type":723,"attrs":866,"content":867},{"level":841},[868],{"text":869,"type":729},"Age Range",{"type":731,"content":871},[872],{"text":873,"type":729},"We selected FightCamp participants between the ages of 30-39. This represents the median age of our customer base which would allow our findings to be relevant for the largest cohort of people. [The percentage of people between 30-39 is roughly 50% of all users].",{"type":723,"attrs":875,"content":876},{"level":841},[877],{"text":878,"type":729},"Gender",{"type":731,"content":880},[881],{"text":882,"type":729},"We selected 7 females and 7 males to participate. This way we had a broad enough sample from which to extract data on calories burned boxing.",{"type":723,"attrs":884,"content":885},{"level":841},[886],{"text":887,"type":729},"Experience/Athleticism",{"type":731,"content":889},[890],{"text":891,"type":729},"We sourced candidates who reported working out at least twice a week using FightCamp. Because participants would be completing a rigorous regimen for our case study, we wanted to ensure they were familiar with FightCamp workouts and would be able to make it through 5 days of workouts with 2 rest days.",{"type":723,"attrs":893,"content":894},{"level":841},[895],{"text":896,"type":729},"Number of Active vs. Rest Days",{"type":731,"content":898},[899],{"text":900,"type":729},"Participants had to complete the same workout for 5 days out of 7. We did not mandate the exact days that participants had to complete the workouts, but requested that they pre-select their 2 rest days ahead of time. This would allow time for recovery and any prior commitments. Participants also had to agree not to partake in any other exercise program or workouts during the course of the study.",{"type":723,"attrs":902,"content":903},{"level":841},[904],{"text":905,"type":729},"Time of Day",{"type":731,"content":907},[908],{"text":909,"type":729},"Participants had to complete their workouts before 12pm in their respective time zones. This was to ensure that participants would be as “fresh” as possible. Additionally, most of our users workout in the morning, and it served as motivation for participants to complete the workouts each day.",{"type":723,"attrs":911,"content":912},{"level":841},[913],{"text":914,"type":729},"Tracking Devices",{"type":731,"content":916},[917],{"text":918,"type":729},"In order to measure the number of calories burned, PT benefits, and the average and maximum heart rates of participants, we used heart rate monitors. All participants used the FightCamp punch trackers to record the number of punches thrown and their output (link to output calculation or footnote on what that refers to). We had participants use chest strap monitors instead of wrist monitors as we wanted to get the most accurate data. Ten participants used Wahoo devices to track their heart rates and calories burned, three participants used MyZone, and one participant used a Garmin chest strap.",{"type":731,"content":920},[921],{"text":922,"type":729},"The following were variable factors that we did not specifically control:",{"type":723,"attrs":924,"content":925},{"level":841},[926],{"text":927,"type":729},"Height",{"type":731,"content":929},[930],{"text":931,"type":729},"We did not collect the heights of our participants prior to their selection.",{"type":723,"attrs":933,"content":934},{"level":841},[935],{"text":936,"type":729},"Weight",{"type":731,"content":938},[939],{"text":940,"type":729},"We did not collect the weights of our participants prior to their selection, thus we did not control this factor in our study.",{"type":723,"attrs":942,"content":943},{"level":841},[944],{"text":433,"type":729},{"type":731,"content":946},[947],{"text":948,"type":729},"We did not conduct any research or dictate the diets and nutrition of the participants. We recommended that they follow proper nutrition guidelines pre- and post- workout to ensure that they were adequately hydrated and nourished to perform the workouts, but did not control the number of calories consumed per day.",{"type":723,"attrs":950,"content":951},{"level":841},[952],{"text":953,"type":729},"Adherence to Protocol",{"type":731,"content":955},[956],{"text":957,"type":729},"We did not have any way to ensure that participants were correctly attaching their monitoring devices nor correctly wearing them. We requested that they practice strapping on their heart rate monitors and familiarize themselves with the devices prior to starting the program.",{"type":723,"attrs":959,"content":960},{"level":725},[961],{"text":844,"type":729},{"type":731,"content":963},[964],{"text":965,"type":729,"marks":966},"8-Round Burnout Workout with Tommy Duquette",[967],{"type":803,"attrs":968},{"href":858,"uuid":48,"anchor":48,"target":806,"linktype":48},{"type":723,"attrs":970,"content":971},{"level":725},[972],{"text":973,"type":729},"Participant Information",{"type":731,"content":975},[976],{"text":977,"type":729},"We selected participants between the ages of 30 and 39, who did not report any injuries, and who work out two or more times per week with FightCamp.",{"type":979,"attrs":980},"blok",{"id":981,"body":982},"a63526c5-ce22-4a59-a895-98499444ef09",[983],{"url":984,"_uid":986,"image":987,"component":991,"copyright_details":992},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"story","i-fe75b0b0-d6a8-4538-b7f6-c7c3f3b195ce",{"id":988,"alt":989,"name":7,"focus":48,"title":989,"filename":990,"copyright":7,"fieldtype":50},3435428,"FightCamp - Woman Burning Calories Boxing","https://a.storyblok.com/f/115220/1247x700/85c8ce51e4/case-study-participant-age-range.jpeg","content_image",[],{"type":979,"attrs":994},{"id":981,"body":995},[996],{"url":997,"_uid":998,"image":999,"component":991,"copyright_details":1002},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-1418f7e9-1a9d-4009-8fe9-bba99f060f1e",{"id":1000,"alt":989,"name":7,"focus":48,"title":989,"filename":1001,"copyright":7,"fieldtype":50},3435462,"https://a.storyblok.com/f/115220/1244x700/468f7fe6aa/case-study-participant-height.jpeg",[],{"type":979,"attrs":1004},{"id":981,"body":1005},[1006],{"url":1007,"_uid":1008,"image":1009,"component":991,"copyright_details":1012},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-303df8b8-ce57-4f2f-8be5-fefe1e1da40e",{"id":1010,"alt":989,"name":7,"focus":48,"title":989,"filename":1011,"copyright":7,"fieldtype":50},3435466,"https://a.storyblok.com/f/115220/1246x700/970229d8ab/case-study-participant-weight.jpeg",[],{"type":723,"attrs":1014,"content":1015},{"level":725},[1016],{"text":1017,"type":729},"How do heart monitors calculate calories burned?",{"type":731,"content":1019},[1020,1022,1026,1027,1031,1032,1036,1040],{"text":1021,"type":729},"Every heart rate monitor uses a slightly different formula in order to calculate the number of calories burned. These formulas take into account certain constants (Gross Metabolic Rate), gender, heart rate, age, weight, and height. For more specific details, please reference information for the applicable tracking device used. (",{"text":800,"type":729,"marks":1023},[1024],{"type":803,"attrs":1025},{"href":805,"uuid":48,"anchor":48,"target":806,"linktype":48},{"text":794,"type":729},{"text":794,"type":729,"marks":1028},[1029],{"type":797,"attrs":1030},{"class":7},{"text":813,"type":729},{"text":794,"type":729,"marks":1033},[1034],{"type":797,"attrs":1035},{"class":7},{"text":819,"type":729,"marks":1037},[1038],{"type":803,"attrs":1039},{"href":823,"uuid":48,"anchor":48,"target":806,"linktype":48},{"text":1041,"type":729},")",{"type":723,"attrs":1043,"content":1044},{"level":725},[1045],{"text":1046,"type":729},"Data",{"type":731,"content":1048},[1049],{"text":1050,"type":729},"In order to collect data, we requested that participants take a screenshot of their workout data and text it to us each day. This would include data from their calorie and heart rate tracking devices as well as data from their punch trackers. Here is a sample:",{"type":979,"attrs":1052},{"id":981,"body":1053},[1054],{"url":1055,"_uid":1056,"image":1057,"component":991,"copyright_details":1060},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-3bb98160-a6e0-400e-80be-867793c7e08f",{"id":1058,"alt":989,"name":7,"focus":48,"title":989,"filename":1059,"copyright":7,"fieldtype":50},3435613,"https://a.storyblok.com/f/115220/1252x700/1d55a4d48f/case-study-workout-data-tracking.jpeg",[],{"type":731,"content":1062},[1063],{"text":1064,"type":729},"Diving further into the data collected, we calculated the average values for the number of calories burned, punches thrown, output, average heart rate, and maximum heart rate for participants for each day. We calculated these for the entire group as a whole as well as males and females separately to distinguish between genders.",{"type":723,"attrs":1066,"content":1067},{"level":725},[1068],{"text":1069,"type":729},"Calories Burned",{"type":979,"attrs":1071},{"id":981,"body":1072},[1073],{"url":1074,"_uid":1075,"image":1076,"component":991,"copyright_details":1079},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-a39ebda1-806f-4bdd-9cee-5f4e65664e25",{"id":1077,"alt":989,"name":7,"focus":48,"title":989,"filename":1078,"copyright":7,"fieldtype":50},3436137,"https://a.storyblok.com/f/115220/1258x700/1554f1dd5b/case-study-average-calories-burned-by-day.jpeg",[],{"type":745,"content":1081},[1082,1087,1092,1097,1102,1107],{"type":748,"content":1083},[1084],{"type":731,"content":1085},[1086],{"text":753,"type":729},{"type":748,"content":1088},[1089],{"type":731,"content":1090},[1091],{"text":759,"type":729},{"type":748,"content":1093},[1094],{"type":731,"content":1095},[1096],{"text":765,"type":729},{"type":748,"content":1098},[1099],{"type":731,"content":1100},[1101],{"text":771,"type":729},{"type":748,"content":1103},[1104],{"type":731,"content":1105},[1106],{"text":777,"type":729},{"type":748,"content":1108},[1109],{"type":731,"content":1110},[1111],{"text":783,"type":729},{"type":723,"attrs":1113,"content":1114},{"level":725},[1115],{"text":1116,"type":729},"Punches Thrown",{"type":979,"attrs":1118},{"id":981,"body":1119},[1120],{"url":1121,"_uid":1122,"image":1123,"component":991,"copyright_details":1126},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-3bad777e-5879-41fc-a36a-dd878e674588",{"id":1124,"alt":989,"name":7,"focus":48,"title":989,"filename":1125,"copyright":7,"fieldtype":50},3436176,"https://a.storyblok.com/f/115220/1252x700/892a51463f/case-study-average-punches-thrown-by-day.jpeg",[],{"type":745,"content":1128},[1129,1135,1141,1147,1153,1159],{"type":748,"content":1130},[1131],{"type":731,"content":1132},[1133],{"text":1134,"type":729},"The average number of punches thrown during the workout was 2836",{"type":748,"content":1136},[1137],{"type":731,"content":1138},[1139],{"text":1140,"type":729},"Females threw approximately 6% more punches than males",{"type":748,"content":1142},[1143],{"type":731,"content":1144},[1145],{"text":1146,"type":729},"Males threw an average of 2746 punches during the workout",{"type":748,"content":1148},[1149],{"type":731,"content":1150},[1151],{"text":1152,"type":729},"Females threw an average of 2926 punches during the workout",{"type":748,"content":1154},[1155],{"type":731,"content":1156},[1157],{"text":1158,"type":729},"On average, males threw between 2603 and 2892 punches during the workout",{"type":748,"content":1160},[1161],{"type":731,"content":1162},[1163],{"text":1164,"type":729},"On average, females threw between 2675 and 3118 punches during the workout",{"type":723,"attrs":1166,"content":1167},{"level":725},[1168],{"text":1169,"type":729},"Output*",{"type":979,"attrs":1171},{"id":981,"body":1172},[1173],{"url":1174,"_uid":1175,"image":1176,"component":991,"copyright_details":1179},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-80bca2a7-2fa9-4e70-9b28-e237b40e04a0",{"id":1177,"alt":989,"name":7,"focus":48,"title":989,"filename":1178,"copyright":7,"fieldtype":50},3436184,"https://a.storyblok.com/f/115220/1232x700/d3d63a5e13/case-study-average-output-by-day.jpeg",[],{"type":745,"content":1181},[1182,1188,1194,1200,1206,1212],{"type":748,"content":1183},[1184],{"type":731,"content":1185},[1186],{"text":1187,"type":729},"The average output of participants for the workout was 429",{"type":748,"content":1189},[1190],{"type":731,"content":1191},[1192],{"text":1193,"type":729},"Males had a higher output than females, approximately 20% higher (18%)",{"type":748,"content":1195},[1196],{"type":731,"content":1197},[1198],{"text":1199,"type":729},"The average output of our male participants for the workout was 472",{"type":748,"content":1201},[1202],{"type":731,"content":1203},[1204],{"text":1205,"type":729},"The average output of our female participants for the workout was 385",{"type":748,"content":1207},[1208],{"type":731,"content":1209},[1210],{"text":1211,"type":729},"On average, male output ranged from 442 to 498",{"type":748,"content":1213},[1214],{"type":731,"content":1215},[1216],{"text":1217,"type":729},"On average, female output ranged from 371 to 392",{"type":731,"content":1219},[1220,1222,1224,1226,1227,1229,1230],{"text":1221,"type":729},"*Output is calculated based on the total measure of max velocity, quickness and volume of punches thrown in a workout. It increases in the following ways:",{"type":1223},"hard_break",{"text":1225,"type":729},"- Higher Max Velocities = Higher Output",{"type":1223},{"text":1228,"type":729},"- Quicker Punches (short time of starting and stopping the motion) = Higher Output",{"type":1223},{"text":1231,"type":729},"- Higher Volume = Higher Output",{"type":723,"attrs":1233,"content":1234},{"level":725},[1235],{"text":1236,"type":729},"Average Heart Rate",{"type":979,"attrs":1238},{"id":981,"body":1239},[1240],{"url":1241,"_uid":1242,"image":1243,"component":991,"copyright_details":1246},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-60ebb5d6-f159-42d0-be20-eba35f4c6a06",{"id":1244,"alt":989,"name":7,"focus":48,"title":989,"filename":1245,"copyright":7,"fieldtype":50},3436191,"https://a.storyblok.com/f/115220/1244x700/712ddf1369/case-study-average-heart-rate.jpeg",[],{"type":745,"content":1248},[1249,1255],{"type":748,"content":1250},[1251],{"type":731,"content":1252},[1253],{"text":1254,"type":729},"For the most part, the average heart rates recorded were consistent across both genders at 145",{"type":748,"content":1256},[1257],{"type":731,"content":1258},[1259],{"text":1260,"type":729},"On average, participants’ average heart rates ranged from 139 to 147",{"type":723,"attrs":1262,"content":1263},{"level":725},[1264],{"text":1265,"type":729},"Maximum Heart Rate",{"type":979,"attrs":1267},{"id":981,"body":1268},[1269],{"url":1270,"_uid":1271,"image":1272,"component":991,"copyright_details":1275},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-8db631b2-ff0b-47c0-a726-2c8d8712c277",{"id":1273,"alt":989,"name":7,"focus":48,"title":989,"filename":1274,"copyright":7,"fieldtype":50},3436207,"https://a.storyblok.com/f/115220/1244x700/135b0de3a2/case-study-average-maximum-heart-rate-by-day.jpeg",[],{"type":745,"content":1277},[1278,1284],{"type":748,"content":1279},[1280],{"type":731,"content":1281},[1282],{"text":1283,"type":729},"For the most part, the maximum heart rates recorded were consistent across both genders at 180",{"type":748,"content":1285},[1286],{"type":731,"content":1287},[1288],{"text":1289,"type":729},"On average, participants’ maximum heart rates ranged from 173 to 184",{"type":731,"content":1291},[1292],{"text":1293,"type":729},"We condensed the data into 5 days to show the “active days” and eliminated the individual “rest days” that the participants chose at random. This way, for each of the days, we had the data from all 14 participants.",{"type":723,"attrs":1295,"content":1296},{"level":725},[1297],{"text":1298,"type":729},"Findings/Takeaways/Conclusions",{"type":731,"content":1300},[1301],{"text":1302,"type":729},"Our participant sample is not large enough to fully make a conclusive statement about the number of calories burning boxing, however, we are able to generalize some of the results.",{"type":745,"content":1304},[1305,1311],{"type":748,"content":1306},[1307],{"type":731,"content":1308},[1309],{"text":1310,"type":729},"In general, Output seems to have a greater correlation with the number of calories burned that Punches Thrown. This is likely due to the fact that Output is calculated taking into account factors such as resistance and power, whereas Punches Thrown does not.",{"type":748,"content":1312},[1313],{"type":731,"content":1314},[1315],{"text":1316,"type":729},"Although females consistently threw more punches than males, their Output was less. This could be part of the reason that the number of calories burned for males is higher. Other factors do come into consideration, such as weight, height, and heart rate, but it appears that the punches that males threw had more power and resistance, as a result of more energy being expended per punch.",{"type":723,"attrs":1318,"content":1319},{"level":725},[1320],{"text":1321,"type":729},"Wrapping It Up",{"type":731,"content":1323},[1324],{"text":1325,"type":729},"Boxing is an extremely effective workout in terms of the number of calories burned boxing in a 30-minute session. Even more so, this study shows that people are able to box at home without the need for a gym or professional trainer in order to reap the PT benefits of a boxing workout.",{"type":731,"content":1327},[1328,1330,1334,1339,1343],{"text":1329,"type":729},"Our participants were all experienced FightCamp users and reported that they worked out 2 or more times per week using FightCamp. The experience level of a participant would also factor into the number of calories burned boxing, as would the intensity of the workout. In general, this is a typical ",{"text":794,"type":729,"marks":1331},[1332],{"type":797,"attrs":1333},{"class":7},{"text":1335,"type":729,"marks":1336},"8-round 30-minute boxing workout",[1337],{"type":803,"attrs":1338},{"href":858,"uuid":48,"anchor":48,"target":806,"linktype":48},{"text":808,"type":729,"marks":1340},[1341],{"type":797,"attrs":1342},{"class":7},{"text":1344,"type":729},"that is accessible to all levels.",{"type":731,"content":1346},[1347,1349,1353,1359,1363],{"text":1348,"type":729},"If you are still wondering how many calories do you burn boxing and looking for a full-body calorie burning workout then check it out and see for yourself with ",{"text":794,"type":729,"marks":1350},[1351],{"type":797,"attrs":1352},{"class":7},{"text":1354,"type":729,"marks":1355},"FightCamp",[1356],{"type":803,"attrs":1357},{"href":1358,"uuid":48,"anchor":48,"target":806,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=",{"text":808,"type":729,"marks":1360},[1361],{"type":797,"attrs":1362},{"class":7},{"text":1364,"type":729},".",{"type":723,"attrs":1366,"content":1367},{"level":725},[1368],{"text":1369,"type":729},"Train Like a Fighter",{"type":731,"content":1371},[1372,1374,1379],{"text":1373,"type":729},"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":1354,"type":729,"marks":1375},[1376],{"type":803,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1380,"type":729}," 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!” ",{"type":723,"attrs":1382,"content":1383},{"level":841},[1384],{"text":1385,"type":729},"Related Articles",{"type":731,"content":1387},[1388,1394,1395,1401,1402,1408,1409,1415,1416],{"text":1389,"type":729,"marks":1390},"3-Month Summer Body Workout Plan For Women: Month 1",[1391],{"type":803,"attrs":1392},{"href":1393,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":1223},{"text":1396,"type":729,"marks":1397},"QUICK 15-Minute Summer Workout Routine",[1398],{"type":803,"attrs":1399},{"href":1400,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1223},{"text":1403,"type":729,"marks":1404},"FREE 15-Minute At-Home Kickboxing Workout [Infographic]",[1405],{"type":803,"attrs":1406},{"href":1407,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/free-15-minute-at-home-kickboxing-workout-infographic",{"type":1223},{"text":1410,"type":729,"marks":1411},"How to Start Your FightCamp Workout: Tips & Tricks",[1412],{"type":803,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-your-fightcamp-workout-tips-tricks",{"type":1223},{"text":1417,"type":729,"marks":1418},"How To Box At Any Age",[1419],{"type":803,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-box-at-any-age",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1423,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1428,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1429,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1424,"component":118,"meta_info":1425,"meta_title":7,"block_image":1426,"cover_image":1427,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-04-29 00:00","article",{"_uid":1433,"title":1434,"plugin":43,"description":1435},"22387935-adba-4d66-8da9-162c00056c05","Calories Burned Boxing - Case Study | FightCamp","How many calories does boxing burn? We analyzed data from 14 FightCamp participants to determine the exact calories burned boxing for 30 minutes.",{"id":1437,"alt":989,"name":7,"focus":48,"title":989,"filename":1438,"copyright":7,"fieldtype":50},3435416,"https://a.storyblok.com/f/115220/2400x990/6103ff1152/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study.jpeg","To determine how many calories are burned during a 30-minute boxing workout, we analyzed data from 14 FightCamp participants. Here’s what we found.",[],[],"how-many-calories-do-you-burn-boxing-a-fightcamp-case-study","blogs/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",-2300,[],60887917,"fdd519f4-e5b5-49c6-b240-2bac565d211e","2021-04-29T08:28:00.000Z","wellness/{{story.slug}}",[],["Reactive",1452],[1453,1665,1931,2167,2411,2916],{"name":1454,"created_at":1455,"published_at":1456,"updated_at":1457,"id":1458,"uuid":1459,"content":1460,"slug":1658,"full_slug":1659,"sort_by_date":48,"position":1660,"tag_list":1661,"is_startpage":9,"parent_id":1446,"meta_data":48,"group_id":1663,"first_published_at":1456,"release_id":48,"lang":60,"path":1449,"alternates":1664,"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":1461,"faqs":1462,"title":1454,"topic":1475,"author":1490,"content":1491,"category":1639,"schedule":1647,"component":1431,"meta_info":1648,"cover_image":1652,"description":1656,"contributors":1657},"d01252c9-f176-4d6c-9500-f547542e2131",[1463,1467,1471],{"_uid":1464,"answer":1465,"question":1466,"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":1468,"answer":1469,"question":1470,"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":1472,"answer":1473,"question":1474,"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":1476,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1488,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1489,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1477,"component":39,"meta_info":1485,"block_image":1486,"cover_image":1487,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1478,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1483,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1484,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1479,"component":118,"meta_info":1480,"meta_title":7,"block_image":1481,"cover_image":1482,"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":720,"content":1492},[1493,1497,1500,1504,1509,1513,1518,1522,1527,1548,1553,1571,1576,1588,1593,1597,1601,1621,1626,1635],{"type":723,"attrs":1494,"content":1495},{"level":725},[1496],{"text":1466,"type":729},{"type":731,"content":1498},[1499],{"text":1465,"type":729},{"type":723,"attrs":1501,"content":1502},{"level":725},[1503],{"text":1470,"type":729},{"type":723,"attrs":1505,"content":1506},{"level":841},[1507],{"text":1508,"type":729},"At-home Boxing Workouts Don’t Need Weights",{"type":731,"content":1510},[1511],{"text":1512,"type":729},"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":723,"attrs":1514,"content":1515},{"level":841},[1516],{"text":1517,"type":729},"Boxing Has a Lower Impact on Your Joints",{"type":731,"content":1519},[1520],{"text":1521,"type":729},"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":723,"attrs":1523,"content":1524},{"level":841},[1525],{"text":1526,"type":729},"Technique and Form First, Everything Else Second",{"type":731,"content":1528},[1529,1531,1536,1538,1542,1544],{"text":1530,"type":729},"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":1532,"type":729,"marks":1533},"correctly",[1534],{"type":1535},"italic",{"text":1537,"type":729},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":1539,"type":729,"marks":1540},"much",[1541],{"type":1535},{"text":1543,"type":729}," you hit the bag, it’s about ",{"text":1545,"type":729,"marks":1546},"how you hit it. ",[1547],{"type":1535},{"type":723,"attrs":1549,"content":1550},{"level":841},[1551],{"text":1552,"type":729},"Staying Balanced",{"type":731,"content":1554},[1555,1557,1561,1563,1569],{"text":1556,"type":729},"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":1558,"type":729,"marks":1559},"very",[1560],{"type":1535},{"text":1562,"type":729}," hard to lose your balance and fall if you maintain a proper ",{"text":1564,"type":729,"marks":1565},"boxing stance",[1566],{"type":803,"attrs":1567},{"href":1568,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":1570,"type":729},", 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":723,"attrs":1572,"content":1573},{"level":841},[1574],{"text":1575,"type":729},"Exercise Equipment That Keeps You Safe",{"type":731,"content":1577},[1578,1580,1586],{"text":1579,"type":729},"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":1581,"type":729,"marks":1582},"protecting your hands",[1583],{"type":803,"attrs":1584},{"href":1585,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":1587,"type":729}," with hand wraps and boxing gloves is crucial. ",{"type":723,"attrs":1589,"content":1590},{"level":841},[1591],{"text":1592,"type":729},"Learn From Professionals",{"type":731,"content":1594},[1595],{"text":1596,"type":729},"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":723,"attrs":1598,"content":1599},{"level":725},[1600],{"text":1474,"type":729},{"type":731,"content":1602},[1603,1605,1611,1613,1619],{"text":1604,"type":729},"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":1606,"type":729,"marks":1607},"fill your punching bag",[1608],{"type":803,"attrs":1609},{"href":1610,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":1612,"type":729}," properly, to how to put on your ",{"text":1614,"type":729,"marks":1615},"boxing hand wraps",[1616],{"type":803,"attrs":1617},{"href":1618,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":1620,"type":729},", 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":723,"attrs":1622,"content":1623},{"level":725},[1624],{"text":1625,"type":729},"Train Like a Fighter Safely",{"type":731,"content":1627},[1628,1629,1633],{"text":1373,"type":729},{"text":1354,"type":729,"marks":1630},[1631],{"type":803,"attrs":1632},{"href":1378,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":1634,"type":729}," 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":731,"content":1636},[1637],{"text":1638,"type":729},"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":1640,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1645,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1641,"component":118,"meta_info":1642,"meta_title":7,"block_image":1643,"cover_image":1644,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":1649,"title":1650,"plugin":43,"description":1651},"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":1653,"alt":1654,"name":7,"focus":7,"title":1654,"filename":1655,"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,[1662],"featured","0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":1666,"created_at":1667,"published_at":1668,"updated_at":1669,"id":1670,"uuid":1671,"content":1672,"slug":1924,"full_slug":1925,"sort_by_date":48,"position":1926,"tag_list":1927,"is_startpage":9,"parent_id":1446,"meta_data":48,"group_id":1928,"first_published_at":1929,"release_id":48,"lang":60,"path":1449,"alternates":1930,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":1673,"faqs":1674,"title":1666,"topic":1687,"author":1702,"content":1703,"category":1905,"schedule":1913,"component":1431,"meta_info":1914,"cover_image":1918,"description":1922,"contributors":1923},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1675,1679,1683],{"_uid":1676,"answer":1677,"question":1678,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1680,"answer":1681,"question":1682,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1684,"answer":1685,"question":1686,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1688,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1689,"component":39,"meta_info":1697,"block_image":1698,"cover_image":1699,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1690,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1691,"component":118,"meta_info":1692,"meta_title":7,"block_image":1693,"cover_image":1694,"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":720,"content":1704},[1705,1719,1732,1737,1750,1760,1773,1869,1874,1887,1892,1901],{"type":731,"content":1706},[1707,1709,1717],{"text":1708,"type":729},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":1710,"type":729,"marks":1711},"making promises they will likely not keep",[1712,1715],{"type":803,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1716},"underline",{"text":1718,"type":729},". ",{"type":731,"content":1720},[1721,1723,1730],{"text":1722,"type":729},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":1724,"type":729,"marks":1725},"postpone eating healthy",[1726,1729],{"type":803,"attrs":1727},{"href":1728,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1716},{"text":1731,"type":729},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":723,"attrs":1733,"content":1734},{"level":725},[1735],{"text":1736,"type":729},"How Not to Be a Statistic ",{"type":731,"content":1738},[1739,1741,1748],{"text":1740,"type":729},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":1742,"type":729,"marks":1743},"British Medical Journal",[1744,1747],{"type":803,"attrs":1745},{"href":1746,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1716},{"text":1749,"type":729}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":723,"attrs":1751,"content":1752},{"level":725},[1753,1755],{"text":1754,"type":729},"10 Ways to Plan",{"text":1756,"type":729,"marks":1757},"  ",[1758],{"type":1759},"bold",{"type":731,"content":1761},[1762,1764,1771],{"text":1763,"type":729},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":1765,"type":729,"marks":1766},"holiday eating program",[1767,1770],{"type":803,"attrs":1768},{"href":1769,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1716},{"text":1772,"type":729},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":745,"content":1774},[1775,1781,1795,1801,1807,1813,1819,1833,1839,1854],{"type":748,"content":1776},[1777],{"type":731,"content":1778},[1779],{"text":1780,"type":729},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":748,"content":1782},[1783],{"type":731,"content":1784},[1785,1787,1794],{"text":1786,"type":729},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":1788,"type":729,"marks":1789},"your brain can register that you are satisfied",[1790,1793],{"type":803,"attrs":1791},{"href":1792,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1716},{"text":1718,"type":729},{"type":748,"content":1796},[1797],{"type":731,"content":1798},[1799],{"text":1800,"type":729},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":748,"content":1802},[1803],{"type":731,"content":1804},[1805],{"text":1806,"type":729},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":748,"content":1808},[1809],{"type":731,"content":1810},[1811],{"text":1812,"type":729},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":748,"content":1814},[1815],{"type":731,"content":1816},[1817],{"text":1818,"type":729},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":748,"content":1820},[1821],{"type":731,"content":1822},[1823,1825,1832],{"text":1824,"type":729},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":1826,"type":729,"marks":1827},"FightCamp Workout",[1828,1831],{"type":803,"attrs":1829},{"href":1830,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":1716},{"text":1364,"type":729},{"type":748,"content":1834},[1835],{"type":731,"content":1836},[1837],{"text":1838,"type":729},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":748,"content":1840},[1841],{"type":731,"content":1842},[1843,1845,1852],{"text":1844,"type":729},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":1846,"type":729,"marks":1847},"stress break",[1848,1851],{"type":803,"attrs":1849},{"href":1850,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1716},{"text":1853,"type":729}," on your calendar, and take it.",{"type":748,"content":1855},[1856],{"type":731,"content":1857},[1858,1860,1867],{"text":1859,"type":729},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1861,"type":729,"marks":1862},"FightCamp Community",[1863,1866],{"type":803,"attrs":1864},{"href":1865,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1716},{"text":1868,"type":729}," to be different from the rest if you still need to. ",{"type":723,"attrs":1870,"content":1871},{"level":725},[1872],{"text":1873,"type":729},"The Only Way to Get Ahead is to Stay Ahead",{"type":731,"content":1875},[1876,1878,1885],{"text":1877,"type":729},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":1879,"type":729,"marks":1880},"fell off or struggled",[1881,1884],{"type":803,"attrs":1882},{"href":1883,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1716},{"text":1886,"type":729}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":723,"attrs":1888,"content":1889},{"level":725},[1890],{"text":1891,"type":729},"Plan & Stay Consistent Like a Fighter",{"type":731,"content":1893},[1894,1895,1900],{"text":1373,"type":729},{"text":1354,"type":729,"marks":1896},[1897,1899],{"type":803,"attrs":1898},{"href":1378,"uuid":48,"anchor":48,"target":806,"linktype":13},{"type":1716},{"text":1634,"type":729},{"type":731,"content":1902},[1903],{"text":1904,"type":729},"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":1906,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1911,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1912,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1907,"component":118,"meta_info":1908,"meta_title":7,"block_image":1909,"cover_image":1910,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":1915,"title":1916,"plugin":43,"description":1917},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":1919,"alt":1920,"name":7,"focus":7,"title":1920,"filename":1921,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1662],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":1932,"created_at":1933,"published_at":1934,"updated_at":1935,"id":1936,"uuid":1937,"content":1938,"slug":2160,"full_slug":2161,"sort_by_date":48,"position":2162,"tag_list":2163,"is_startpage":9,"parent_id":1446,"meta_data":48,"group_id":2164,"first_published_at":2165,"release_id":48,"lang":60,"path":1449,"alternates":2166,"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":1939,"faqs":1940,"title":1949,"topic":1950,"author":1965,"content":1966,"category":2141,"schedule":2149,"component":1431,"meta_info":2150,"cover_image":2154,"description":2158,"contributors":2159},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[1941,1945],{"_uid":1942,"answer":1943,"question":1944,"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":1946,"answer":1947,"question":1948,"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":1951,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1963,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1964,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1952,"component":39,"meta_info":1960,"block_image":1961,"cover_image":1962,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1953,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1958,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1959,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1954,"component":118,"meta_info":1955,"meta_title":7,"block_image":1956,"cover_image":1957,"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":720,"content":1967},[1968,1972,1977,2001,2005,2010,2022,2026,2031,2035,2049,2054,2068,2073,2077,2082,2086,2091,2095,2100,2110,2123,2128,2138],{"type":731,"content":1969},[1970],{"text":1971,"type":729},"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":723,"attrs":1973,"content":1974},{"level":725},[1975],{"text":1976,"type":729},"Cold Hard Facts",{"type":731,"content":1978},[1979,1981,1989,1991,1999],{"text":1980,"type":729},"The ",{"text":1982,"type":729,"marks":1983},"average American will usually gain around 10-15 lbs.",[1984,1988],{"type":803,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"custom":1987,"target":806,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1716},{"text":1990,"type":729}," 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":1992,"type":729,"marks":1993},"New Year resolution",[1994,1998],{"type":803,"attrs":1995},{"href":1996,"uuid":48,"anchor":48,"custom":1997,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1716},{"text":2000,"type":729}," is health-related. ",{"type":731,"content":2002},[2003],{"text":2004,"type":729},"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":723,"attrs":2006,"content":2007},{"level":725},[2008],{"text":2009,"type":729},"Getting Back into Routine",{"type":979,"attrs":2011},{"id":2012,"body":2013},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2014],{"url":2015,"_uid":2016,"image":2017,"component":991,"copyright_details":2021},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2018,"alt":2019,"name":7,"focus":7,"title":2019,"filename":2020,"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":731,"content":2023},[2024],{"text":2025,"type":729},"Here is how you can get back on track and in shape after the holidays.",{"type":723,"attrs":2027,"content":2028},{"level":841},[2029],{"text":2030,"type":729},"Start Slow",{"type":731,"content":2032},[2033],{"text":2034,"type":729},"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":731,"content":2036},[2037,2039,2047],{"text":2038,"type":729},"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":2040,"type":729,"marks":2041},"ease back into your training routine",[2042,2046],{"type":803,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"custom":2045,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1716},{"text":2048,"type":729},", and you’re more likely to stick with it past the month of February. ",{"type":723,"attrs":2050,"content":2051},{"level":841},[2052],{"text":2053,"type":729},"Get Back on Track Consistently",{"type":731,"content":2055},[2056,2058,2066],{"text":2057,"type":729},"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":2059,"type":729,"marks":2060},"eating the rainbow",[2061,2065],{"type":803,"attrs":2062},{"href":2063,"uuid":48,"anchor":48,"custom":2064,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1716},{"text":2067,"type":729},", 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":723,"attrs":2069,"content":2070},{"level":841},[2071],{"text":2072,"type":729},"Don’t Be Too Hard on Yourself",{"type":731,"content":2074},[2075],{"text":2076,"type":729},"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":723,"attrs":2078,"content":2079},{"level":841},[2080],{"text":2081,"type":729},"Reflect on the Small Victories",{"type":731,"content":2083},[2084],{"text":2085,"type":729},"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":723,"attrs":2087,"content":2088},{"level":841},[2089],{"text":2090,"type":729},"Have Fun Getting Back Into Shape",{"type":731,"content":2092},[2093],{"text":2094,"type":729},"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":723,"attrs":2096,"content":2097},{"level":725},[2098],{"text":2099,"type":729},"Progress Over Perfection",{"type":979,"attrs":2101},{"id":2012,"body":2102},[2103],{"url":2104,"_uid":2105,"image":2106,"component":991,"copyright_details":2109},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2107,"alt":2019,"name":7,"focus":7,"title":2019,"filename":2108,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":731,"content":2111},[2112,2114,2121],{"text":2113,"type":729},"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":2115,"type":729,"marks":2116},"planning",[2117],{"type":803,"attrs":2118},{"href":2119,"uuid":48,"anchor":48,"custom":2120,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2122,"type":729},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":723,"attrs":2124,"content":2125},{"level":725},[2126],{"text":2127,"type":729},"Train Like a Fighter This Year",{"type":731,"content":2129},[2130,2131,2137],{"text":1373,"type":729},{"text":1354,"type":729,"marks":2132},[2133,2136],{"type":803,"attrs":2134},{"href":1378,"uuid":48,"anchor":48,"custom":2135,"target":806,"linktype":13},{},{"type":1716},{"text":1634,"type":729},{"type":731,"content":2139},[2140],{"text":1904,"type":729},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2142,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2147,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2143,"component":118,"meta_info":2144,"meta_title":7,"block_image":2145,"cover_image":2146,"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":2151,"title":2152,"plugin":43,"description":2153},"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":2155,"alt":2156,"name":7,"focus":7,"title":2156,"filename":2157,"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,[1662],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":2168,"created_at":2169,"published_at":2170,"updated_at":2171,"id":2172,"uuid":2173,"content":2174,"slug":2405,"full_slug":2406,"sort_by_date":48,"position":2407,"tag_list":2408,"is_startpage":9,"parent_id":1446,"meta_data":48,"group_id":2409,"first_published_at":2170,"release_id":48,"lang":60,"path":1449,"alternates":2410,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":2175,"faqs":2176,"title":2168,"topic":2185,"author":2200,"content":2201,"category":2386,"schedule":2394,"component":1431,"meta_info":2395,"cover_image":2399,"description":2403,"contributors":2404},"a983449a-f8b7-47b4-82af-2f189684608f",[2177,2181],{"_uid":2178,"answer":2179,"question":2180,"component":670},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?",{"_uid":2182,"answer":2183,"question":2184,"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":2186,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2198,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2187,"component":39,"meta_info":2195,"block_image":2196,"cover_image":2197,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2188,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2193,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2194,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2189,"component":118,"meta_info":2190,"meta_title":7,"block_image":2191,"cover_image":2192,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":720,"content":2202},[2203,2207,2211,2221,2226,2231,2245,2249,2254,2269,2273,2278,2282,2286,2333,2338,2342,2356,2360,2364,2368,2373,2383],{"type":731,"content":2204},[2205],{"text":2206,"type":729},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":731,"content":2208},[2209],{"text":2210,"type":729},"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":731,"content":2212},[2213,2215,2219],{"text":2214,"type":729},"But before answering the question, ",{"text":2216,"type":729,"marks":2217},"Which exercise is best for hormone balance?",[2218],{"type":1535},{"text":2220,"type":729}," 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":723,"attrs":2222,"content":2223},{"level":725},[2224],{"text":2225,"type":729},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":723,"attrs":2227,"content":2228},{"level":841},[2229],{"text":2230,"type":729},"Cortisol",{"type":731,"content":2232},[2233,2235,2243],{"text":2234,"type":729},"According to the ",{"text":2236,"type":729,"marks":2237},"National Academy of Sports Medicine",[2238,2242],{"type":803,"attrs":2239},{"href":2240,"uuid":48,"anchor":48,"custom":2241,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":1716},{"text":2244,"type":729},", 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":731,"content":2246},[2247],{"text":2248,"type":729},"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":723,"attrs":2250,"content":2251},{"level":841},[2252],{"text":2253,"type":729},"Insulin",{"type":731,"content":2255},[2256,2258,2267],{"text":2257,"type":729},"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":2259,"type":729,"marks":2260},"Byrdie",[2261,2265,2266],{"type":803,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"custom":2264,"target":806,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":1535},{"type":1716},{"text":2268,"type":729},": “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":731,"content":2270},[2271],{"text":2272,"type":729},"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":723,"attrs":2274,"content":2275},{"level":841},[2276],{"text":2277,"type":729},"Sex Hormones",{"type":731,"content":2279},[2280],{"text":2281,"type":729},"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":731,"content":2283},[2284],{"text":2285,"type":729},"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":731,"content":2287},[2288,2290,2299,2301,2309,2311,2315,2317,2321,2323,2331],{"text":2289,"type":729},"In an interview for ",{"text":2291,"type":729,"marks":2292},"Well + Good",[2293,2297,2298],{"type":803,"attrs":2294},{"href":2295,"uuid":48,"anchor":48,"custom":2296,"target":806,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":1535},{"type":1716},{"text":2300,"type":729},", ",{"text":2302,"type":729,"marks":2303},"Sara Gottfried, MD",[2304,2308],{"type":803,"attrs":2305},{"href":2306,"uuid":48,"anchor":48,"custom":2307,"target":806,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":1716},{"text":2310,"type":729},", author of ",{"text":2312,"type":729,"marks":2313},"The Hormone Cure",[2314],{"type":1535},{"text":2316,"type":729}," and ",{"text":2318,"type":729,"marks":2319},"The Hormone Reset Diet",[2320],{"type":1535},{"text":2322,"type":729}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":2324,"type":729,"marks":2325},"reverse this trend",[2326,2330],{"type":803,"attrs":2327},{"href":2328,"uuid":48,"anchor":48,"custom":2329,"target":806,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":1716},{"text":2332,"type":729},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":723,"attrs":2334,"content":2335},{"level":725},[2336],{"text":2337,"type":729},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":731,"content":2339},[2340],{"text":2341,"type":729},"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":731,"content":2343},[2344,2346,2354],{"text":2345,"type":729},"In an ",{"text":2347,"type":729,"marks":2348},"article for Johns Hopkins Medicine",[2349,2353],{"type":803,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"custom":2352,"target":806,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":1716},{"text":2355,"type":729},", 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":731,"content":2357},[2358],{"text":2359,"type":729},"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":731,"content":2361},[2362],{"text":2363,"type":729},"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":731,"content":2365},[2366],{"text":2367,"type":729},"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":723,"attrs":2369,"content":2370},{"level":725},[2371],{"text":2372,"type":729},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":731,"content":2374},[2375,2376,2382],{"text":1373,"type":729},{"text":1354,"type":729,"marks":2377},[2378,2381],{"type":803,"attrs":2379},{"href":1378,"uuid":48,"anchor":48,"custom":2380,"target":48,"linktype":13},{},{"type":1716},{"text":1634,"type":729},{"type":731,"content":2384},[2385],{"text":1904,"type":729},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2387,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2392,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2393,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2388,"component":118,"meta_info":2389,"meta_title":7,"block_image":2390,"cover_image":2391,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":2396,"title":2397,"plugin":43,"description":2398},"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":2400,"alt":2401,"name":7,"focus":7,"title":2401,"filename":2402,"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,[1662],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":2412,"created_at":2413,"published_at":2414,"updated_at":2415,"id":2416,"uuid":2417,"content":2418,"slug":2909,"full_slug":2910,"sort_by_date":48,"position":2911,"tag_list":2912,"is_startpage":9,"parent_id":1446,"meta_data":48,"group_id":2913,"first_published_at":2914,"release_id":48,"lang":60,"path":1449,"alternates":2915,"default_full_slug":48,"translated_slugs":48},"Maintaining Your Workout Stamina With a Plant-Based Diet","2022-06-23T21:37:48.407Z","2022-10-24T14:45:38.057Z","2022-10-24T14:45:38.098Z",154341255,"c7a2f809-d18a-497e-a3ca-6d69337cbae0",{"_uid":2419,"faqs":2420,"title":2412,"topic":2441,"author":2456,"content":2457,"category":2891,"schedule":2899,"component":1431,"meta_info":2900,"cover_image":2904,"description":2907,"contributors":2908},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[2421,2425,2429,2433,2437],{"_uid":2422,"answer":2423,"question":2424,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":2426,"answer":2427,"question":2428,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":2430,"answer":2431,"question":2432,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":2434,"answer":2435,"question":2436,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":2438,"answer":2439,"question":2440,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2442,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2454,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2455,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2443,"component":39,"meta_info":2451,"block_image":2452,"cover_image":2453,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2444,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2449,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2445,"component":118,"meta_info":2446,"meta_title":7,"block_image":2447,"cover_image":2448,"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":720,"content":2458},[2459,2486,2498,2518,2523,2527,2532,2550,2555,2583,2588,2623,2628,2632,2636,2641,2645,2650,2654,2659,2670,2756,2761,2765,2776,2808,2813,2817,2822,2826,2831,2835,2840,2850,2878,2882],{"type":731,"content":2460},[2461,2463,2469,2470,2476,2478,2484],{"text":2462,"type":729},"From fast-food chains to high-end restaurants, it seems like everywhere you turn, there are meat alternatives or ‘mock meats’ to accommodate vegans, vegetarians, and flexitarians. Plant-based eating may have started as a trend but it is now a lifestyle for many, including professional athletes. And for good reason: Reducing meat consumption and incorporating more plant-based foods is associated with reduced risk of ",{"text":2464,"type":729,"marks":2465},"cardiovascular disease",[2466],{"type":803,"attrs":2467},{"href":2468,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":2300,"type":729},{"text":2471,"type":729,"marks":2472},"diabetes",[2473],{"type":803,"attrs":2474},{"href":2475,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":2477,"type":729},", and some types of ",{"text":2479,"type":729,"marks":2480},"cancer",[2481],{"type":803,"attrs":2482},{"href":2483,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":2485,"type":729},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":979,"attrs":2487},{"id":2488,"body":2489},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[2490],{"url":2491,"_uid":2492,"image":2493,"component":991,"copyright_details":2497},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":2494,"alt":2495,"name":7,"focus":48,"title":2495,"filename":2496,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":731,"content":2499},[2500,2502,2508,2510,2516],{"text":2501,"type":729},"If you’re a boxer who is interested in eating more plant-based foods, you are likely wondering whether you can build muscle or maintain workout stamina when replacing meat with plant proteins. The short answer is yes. In fact, some studies suggest that plant-based eating may ",{"text":2503,"type":729,"marks":2504},"improve athletic performance",[2505],{"type":803,"attrs":2506},{"href":2507,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":2509,"type":729},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":2511,"type":729,"marks":2512},"protein needs",[2513],{"type":803,"attrs":2514},{"href":2515,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":2517,"type":729}," as a boxer.",{"type":723,"attrs":2519,"content":2520},{"level":725},[2521],{"text":2522,"type":729},"How a Plant-Based Diet Supports Exercise Performance",{"type":731,"content":2524},[2525],{"text":2526,"type":729},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":723,"attrs":2528,"content":2529},{"level":841},[2530],{"text":2531,"type":729},"Cardiovascular Health",{"type":731,"content":2533},[2534,2540,2542,2548],{"text":2535,"type":729,"marks":2536},"Research",[2537],{"type":803,"attrs":2538},{"href":2539,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":2541,"type":729}," suggests that plant-based diets are linked to reduced blood pressure and blood viscosity, all of which may improve blood flow and oxygenation to muscle tissues. In addition, whole-food plant-based diets are free of cholesterol and often low in saturated fat, giving this diet its heart-protective effects. In fact, one small ",{"text":2543,"type":729,"marks":2544},"study",[2545],{"type":803,"attrs":2546},{"href":2547,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":2549,"type":729}," in the American Journal of Cardiology found that a single high-fat meal consisting of animal proteins, eggs, and sausage, impaired arterial function for several hours.",{"type":723,"attrs":2551,"content":2552},{"level":841},[2553],{"text":2554,"type":729},"Inflammation",{"type":731,"content":2556},[2557,2559,2565,2567,2573,2575,2581],{"text":2558,"type":729},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":2560,"type":729,"marks":2561},"antioxidants and anti-inflammatory",[2562],{"type":803,"attrs":2563},{"href":2564,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":2566,"type":729}," properties, thus helping reduce systemic ",{"text":2568,"type":729,"marks":2569},"inflammation and oxidative stress",[2570],{"type":803,"attrs":2571},{"href":2572,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":2574,"type":729},". When inflammation goes from acute to chronic, it can damage DNA, proteins, and cells, contributing to aging, diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases. Anti-inflammatory and high antioxidant diets can be especially beneficial to athletes, who are regularly exposed to ",{"text":2576,"type":729,"marks":2577},"exercise-induced oxidative stress",[2578],{"type":803,"attrs":2579},{"href":2580,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":2582,"type":729}," and inflammation. ",{"type":723,"attrs":2584,"content":2585},{"level":841},[2586],{"text":2587,"type":729},"Energy and Body Composition",{"type":731,"content":2589},[2590,2592,2598,2599,2605,2607,2613,2615,2621],{"text":2591,"type":729},"Plant-based diets have also been shown to effectively ",{"text":2593,"type":729,"marks":2594},"reduce body weight",[2595],{"type":803,"attrs":2596},{"href":2597,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":2300,"type":729},{"text":2600,"type":729,"marks":2601},"BMI",[2602],{"type":803,"attrs":2603},{"href":2604,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":2606,"type":729},", and body fat, thus helping individuals achieve their optimal body composition and improve endurance. Contrary to popular belief, it is absolutely possible to build muscle while on a plant-based diet. Additionally, a plant-based diet supports energy levels as it is high in ",{"text":2608,"type":729,"marks":2609},"complex carbohydrates",[2610],{"type":803,"attrs":2611},{"href":2612,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":2614,"type":729},", which are essential for an athlete’s ",{"text":2616,"type":729,"marks":2617},"glycogen storage",[2618],{"type":803,"attrs":2619},{"href":2620,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":2622,"type":729}," and performance. ",{"type":723,"attrs":2624,"content":2625},{"level":725},[2626],{"text":2627,"type":729},"How About Amino Acids?",{"type":731,"content":2629},[2630],{"text":2631,"type":729},"Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.",{"type":731,"content":2633},[2634],{"text":2635,"type":729},"Historically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.",{"type":723,"attrs":2637,"content":2638},{"level":725},[2639],{"text":2640,"type":729},"OK, This Sounds Great. But Where Do I Start?",{"type":731,"content":2642},[2643],{"text":2644,"type":729},"Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet. ",{"type":723,"attrs":2646,"content":2647},{"level":841},[2648],{"text":2649,"type":729},"1. Know Where to Get Your Protein From ",{"type":731,"content":2651},[2652],{"text":2653,"type":729},"Plant-based foods are a great source of protein, but in general, they contain smaller amounts than animal-based foods. Therefore, it’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.",{"type":723,"attrs":2655,"content":2656},{"level":841},[2657],{"text":2658,"type":729},"Plant-Based Protein Source & Protein Per Serving Size",{"type":979,"attrs":2660},{"id":2488,"body":2661},[2662],{"url":2663,"_uid":2664,"image":2665,"component":991,"copyright_details":2669},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":2666,"alt":2667,"name":7,"focus":48,"title":2667,"filename":2668,"copyright":7,"fieldtype":50},5275986,"FightCamp - Going Plant-Based & Maintaining Your Workout Stamina","https://a.storyblok.com/f/115220/1100x1100/8ad8c9875c/plant-based-protein-sources.png",[],{"type":745,"content":2671},[2672,2678,2684,2690,2696,2702,2708,2714,2720,2726,2732,2738,2744,2750],{"type":748,"content":2673},[2674],{"type":731,"content":2675},[2676],{"text":2677,"type":729},"Pea Protein Powder (2 scoops) = 27 grams",{"type":748,"content":2679},[2680],{"type":731,"content":2681},[2682],{"text":2683,"type":729},"Tempeh (½ cup) = 15 grams",{"type":748,"content":2685},[2686],{"type":731,"content":2687},[2688],{"text":2689,"type":729},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":748,"content":2691},[2692],{"type":731,"content":2693},[2694],{"text":2695,"type":729},"Tofu (3 oz) = 10 grams",{"type":748,"content":2697},[2698],{"type":731,"content":2699},[2700],{"text":2701,"type":729},"Edamame (½ cup) = 9 grams",{"type":748,"content":2703},[2704],{"type":731,"content":2705},[2706],{"text":2707,"type":729},"Lentils (½ cup) = 9 grams",{"type":748,"content":2709},[2710],{"type":731,"content":2711},[2712],{"text":2713,"type":729},"Hemp Seeds (3 tbsp) = 9 grams",{"type":748,"content":2715},[2716],{"type":731,"content":2717},[2718],{"text":2719,"type":729},"Beans (½ cup) = 8 grams",{"type":748,"content":2721},[2722],{"type":731,"content":2723},[2724],{"text":2725,"type":729},"Peanut Butter (2 tbsp) = 8 grams",{"type":748,"content":2727},[2728],{"type":731,"content":2729},[2730],{"text":2731,"type":729},"Chickpeas (½ cup) = 7 grams",{"type":748,"content":2733},[2734],{"type":731,"content":2735},[2736],{"text":2737,"type":729},"Chia Seeds (2 tbsp) = 6 grams",{"type":748,"content":2739},[2740],{"type":731,"content":2741},[2742],{"text":2743,"type":729},"Sunflower Seeds (¼ cup) = 6 grams",{"type":748,"content":2745},[2746],{"type":731,"content":2747},[2748],{"text":2749,"type":729},"Quinoa, cooked (½ cup) = 6 grams",{"type":748,"content":2751},[2752],{"type":731,"content":2753},[2754],{"text":2755,"type":729},"Oatmeal (½ cup) = 5 grams",{"type":723,"attrs":2757,"content":2758},{"level":841},[2759],{"text":2760,"type":729},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":731,"content":2762},[2763],{"text":2764,"type":729},"Although plant-based diets can be nutritionally adequate, they do require proper planning as some essential nutrients are not as well absorbed when coming from plant sources. Knowing where to obtain these nutrients from and incorporating these foods into your daily routine is essential for meeting nutrient requirements. ",{"type":979,"attrs":2766},{"id":2488,"body":2767},[2768],{"url":2769,"_uid":2770,"image":2771,"component":991,"copyright_details":2775},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":2772,"alt":2773,"name":7,"focus":48,"title":2773,"filename":2774,"copyright":7,"fieldtype":50},5281135,"FightCamp - Plant-based diet for boxers","https://a.storyblok.com/f/115220/1100x1100/d4ca0816d9/plant-based-salad-bowl.png",[],{"type":745,"content":2777},[2778,2784,2790,2796,2802],{"type":748,"content":2779},[2780],{"type":731,"content":2781},[2782],{"text":2783,"type":729},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":748,"content":2785},[2786],{"type":731,"content":2787},[2788],{"text":2789,"type":729},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":748,"content":2791},[2792],{"type":731,"content":2793},[2794],{"text":2795,"type":729},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":748,"content":2797},[2798],{"type":731,"content":2799},[2800],{"text":2801,"type":729},"Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet. ",{"type":748,"content":2803},[2804],{"type":731,"content":2805},[2806],{"text":2807,"type":729},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":723,"attrs":2809,"content":2810},{"level":841},[2811],{"text":2812,"type":729},"3. Set Small, Realistic Goals",{"type":731,"content":2814},[2815],{"text":2816,"type":729},"Trying to go fully plant-based overnight is a recipe for disaster. Instead, be realistic with your expectations by setting small, achievable goals. Take into account your routine, your time, and your resources. For example, one goal may be to adopt “Meatless Mondays” for a few weeks, and then work your way up to having at least one plant-based meal a day, and so on.",{"type":723,"attrs":2818,"content":2819},{"level":841},[2820],{"text":2821,"type":729},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":731,"content":2823},[2824],{"text":2825,"type":729},"Finding information on nutrition is quite overwhelming. The internet is saturated with misinformation and non-credentialed individuals who stir up confusion. Working with a registered dietitian can be helpful for the transition period to ensure you are meeting your nutritional needs. It’s also helpful to have a “buddy” to go through the journey with you, whether that is a friend, a family member, or a support group online.",{"type":723,"attrs":2827,"content":2828},{"level":841},[2829],{"text":2830,"type":729},"5. Don’t Aim for Perfection",{"type":731,"content":2832},[2833],{"text":2834,"type":729},"If you have a setback, keep moving forward. Most people have an “all-or-nothing” mentality which can only set them up for failure. By acknowledging that there will be setbacks and bumps in the road, you will be able to accept them when they happen and keep working to reach your goals. Keep your plant-based diet exciting by making plant-based versions of traditional recipes that you enjoy, experimenting with new ingredients, and find plant-based individuals who have had success in their transition.",{"type":723,"attrs":2836,"content":2837},{"level":725},[2838],{"text":2839,"type":729},"The Real MVP",{"type":979,"attrs":2841},{"id":2488,"body":2842},[2843],{"url":2844,"_uid":2845,"image":2846,"component":991,"copyright_details":2849},{"id":7,"url":7,"linktype":985,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":2847,"alt":2773,"name":7,"focus":48,"title":2773,"filename":2848,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":731,"content":2851},[2852,2854,2860,2862,2868,2870,2876],{"text":2853,"type":729},"A well-planned plant-based diet is ",{"text":2855,"type":729,"marks":2856},"nutritionally adequate",[2857],{"type":803,"attrs":2858},{"href":2859,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":2861,"type":729}," for all life stages and beneficial for the health of humans, animals, and the planet. It can also be advantageous for boxers by potentially improving exercise performance through its ",{"text":2863,"type":729,"marks":2864},"anti-inflammatory",[2865],{"type":803,"attrs":2866},{"href":2867,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":2869,"type":729},", cardioprotective, and antioxidant effects. The evidence-based benefits of plant-based diets have won over world-renowned athletes, including heavyweight champ and FightCamp family member ",{"text":2871,"type":729,"marks":2872},"Mike Tyson",[2873],{"type":803,"attrs":2874},{"href":2875,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":2877,"type":729},", who advocates for this type of eating as a benefit to his physical health and training routine, in and out of the ring. In the end, it’s important that boxers find what works best for their individual diets, keeping in mind that incorporating more plant-based foods can have a significant positive effect on their training performance and overall health.",{"type":723,"attrs":2879,"content":2880},{"level":725},[2881],{"text":1369,"type":729},{"type":731,"content":2883},[2884,2885,2889],{"text":1373,"type":729},{"text":1354,"type":729,"marks":2886},[2887],{"type":803,"attrs":2888},{"href":1378,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":2890,"type":729}," 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":2892,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2897,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2898,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2893,"component":118,"meta_info":2894,"meta_title":7,"block_image":2895,"cover_image":2896,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2901,"title":2902,"plugin":43,"description":2903},"d0eae820-8c28-48b5-8b19-bc4328918343","Maintaining Workout Stamina With a Plant-Based Diet | FightCamp","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.\n\n",{"id":2905,"alt":2667,"name":7,"focus":48,"title":2667,"filename":2906,"copyright":7,"fieldtype":50},5281075,"https://a.storyblok.com/f/115220/2400x990/d4053c30d4/going-plant-based-maintaining-your-workout-stamina.png","Learn the benefits of adding plant foods into a boxer’s diet, and how to swap meat with plant proteins and not sacrifice muscle growth or workout stamina.",[],"maintaining-your-workout-stamina-with-a-plant-based-diet","blogs/maintaining-your-workout-stamina-with-a-plant-based-diet",-4870,[1662],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":2917,"created_at":2918,"published_at":2919,"updated_at":2920,"id":2921,"uuid":2922,"content":2923,"slug":3127,"full_slug":3128,"sort_by_date":48,"position":3129,"tag_list":3130,"is_startpage":9,"parent_id":1446,"meta_data":48,"group_id":3131,"first_published_at":3132,"release_id":48,"lang":60,"path":1449,"alternates":3133,"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":2924,"faqs":2925,"title":2917,"topic":2934,"author":1702,"content":2949,"category":3108,"schedule":3116,"component":1431,"meta_info":3117,"cover_image":3121,"description":3125,"contributors":3126},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[2926,2930],{"_uid":2927,"answer":2928,"question":2929,"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":2931,"answer":2932,"question":2933,"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":2935,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2947,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2936,"component":39,"meta_info":2944,"block_image":2945,"cover_image":2946,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2937,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2942,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2938,"component":118,"meta_info":2939,"meta_title":7,"block_image":2940,"cover_image":2941,"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":720,"content":2950},[2951,2956,2960,2964,2967,2972,2977,2981,2986,3010,3015,3019,3024,3028,3033,3037,3042,3076,3081,3085,3095],{"type":723,"attrs":2952,"content":2953},{"level":725},[2954],{"text":2955,"type":729},"Improve Your Sleep Hygiene",{"type":731,"content":2957},[2958],{"text":2959,"type":729},"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":723,"attrs":2961,"content":2962},{"level":725},[2963],{"text":2929,"type":729},{"type":731,"content":2965},[2966],{"text":2928,"type":729},{"type":723,"attrs":2968,"content":2969},{"level":725},[2970],{"text":2971,"type":729},"6 Tips For Good Sleep Hygiene",{"type":723,"attrs":2973,"content":2974},{"level":841},[2975],{"text":2976,"type":729},"1. Establish a Regular Bedtime Routine ",{"type":731,"content":2978},[2979],{"text":2980,"type":729},"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":723,"attrs":2982,"content":2983},{"level":841},[2984],{"text":2985,"type":729},"2. Be Cool and Calm",{"type":731,"content":2987},[2988,2990,2998,3000,3008],{"text":2989,"type":729},"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":2991,"type":729,"marks":2992},"sleep experts",[2993,2997],{"type":803,"attrs":2994},{"href":2995,"uuid":48,"anchor":48,"custom":2996,"target":806,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1716},{"text":2999,"type":729},", 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":3001,"type":729,"marks":3002},"CDC",[3003,3007],{"type":803,"attrs":3004},{"href":3005,"uuid":48,"anchor":48,"custom":3006,"target":806,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1716},{"text":3009,"type":729},", \"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":723,"attrs":3011,"content":3012},{"level":841},[3013],{"text":3014,"type":729},"3. Keep it Light Before Bed ",{"type":731,"content":3016},[3017],{"text":3018,"type":729},"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":723,"attrs":3020,"content":3021},{"level":841},[3022],{"text":3023,"type":729},"4. Limit Naps During the Day ",{"type":731,"content":3025},[3026],{"text":3027,"type":729},"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":723,"attrs":3029,"content":3030},{"level":841},[3031],{"text":3032,"type":729},"5. Avoid Looking at the Clock",{"type":731,"content":3034},[3035],{"text":3036,"type":729},"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":723,"attrs":3038,"content":3039},{"level":841},[3040],{"text":3041,"type":729},"6. FightCamp First Thing in the Morning ",{"type":731,"content":3043},[3044,3046,3054,3056,3064,3066,3074],{"text":3045,"type":729},"For ",{"text":3047,"type":729,"marks":3048},"improved sleep",[3049,3053],{"type":803,"attrs":3050},{"href":3051,"uuid":48,"anchor":48,"custom":3052,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1716},{"text":3055,"type":729},", select an aerobic workout in the morning and complete it. ",{"text":3057,"type":729,"marks":3058},"Studies",[3059,3063],{"type":803,"attrs":3060},{"href":3061,"uuid":48,"anchor":48,"custom":3062,"target":806,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1716},{"text":3065,"type":729}," 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":3067,"type":729,"marks":3068},"pressure to sleep",[3069,3073],{"type":803,"attrs":3070},{"href":3071,"uuid":48,"anchor":48,"custom":3072,"target":806,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1716},{"text":3075,"type":729}," builds up the longer you stay awake and decreases when you sleep.",{"type":723,"attrs":3077,"content":3078},{"level":725},[3079],{"text":3080,"type":729},"Train Like a Fighter, Sleep Like a Baby",{"type":731,"content":3082},[3083],{"text":3084,"type":729},"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":731,"content":3086},[3087,3088,3094],{"text":1373,"type":729},{"text":1354,"type":729,"marks":3089},[3090,3093],{"type":803,"attrs":3091},{"href":1378,"uuid":48,"anchor":48,"custom":3092,"target":806,"linktype":13},{},{"type":1716},{"text":1634,"type":729},{"type":731,"content":3096},[3097,3099,3106],{"text":3098,"type":729},"As ",{"text":2871,"type":729,"marks":3100},[3101,3105],{"type":803,"attrs":3102},{"href":3103,"uuid":48,"anchor":48,"custom":3104,"target":806,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1716},{"text":3107,"type":729}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3109,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3114,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3110,"component":118,"meta_info":3111,"meta_title":7,"block_image":3112,"cover_image":3113,"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":3118,"title":3119,"plugin":43,"description":3120},"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":3122,"alt":3123,"name":7,"focus":7,"title":3123,"filename":3124,"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,[1662],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":1431,"created_at":3135,"published_at":3136,"updated_at":3137,"id":3138,"uuid":3139,"content":3140,"slug":1431,"full_slug":3161,"sort_by_date":48,"position":446,"tag_list":3162,"is_startpage":9,"parent_id":3163,"meta_data":48,"group_id":3164,"first_published_at":3165,"release_id":48,"lang":60,"path":7,"alternates":3166,"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":3141,"component":3142,"meta_info":3143,"custom_content_list":3145},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3144,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3146,3151,3156],{"_uid":3147,"label":3148,"value":3149,"dev_id":3150,"component":729},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3152,"label":3153,"value":3154,"dev_id":3155,"component":729},"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":3157,"label":3158,"value":3159,"dev_id":3160,"component":729},"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",[],1785892885095]