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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1008,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":998,"full_slug":999,"sort_by_date":48,"position":1000,"tag_list":1001,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":1004,"first_published_at":1005,"release_id":48,"lang":60,"path":1006,"alternates":1007,"default_full_slug":48,"translated_slugs":48},"The Power of Four | Box Breathing For Your Boxing Workouts","2022-04-03T11:16:15.258Z","2022-09-26T19:52:55.418Z","2022-09-26T19:52:55.457Z",120978909,"ec7aaf11-d642-4b47-b419-c033de5ef47c",{"_uid":664,"faqs":665,"title":657,"topic":699,"author":714,"content":741,"category":981,"schedule":989,"component":990,"meta_info":991,"cover_image":994,"description":993,"contributors":997},"800e3854-1237-483e-baec-e08e10532014",[666,671,675,679,683,687,691,695],{"_uid":667,"answer":668,"question":669,"component":670},"b9764887-391f-48d6-a0a5-ce0289a64088","“Good breathing” means smooth, controlled breathing. According to the American Lung Association (i), you should use your nose and belly to improve your current breathing. Using your nose for breathing will filter the air, warm it, and humidify it. Your mouth cannot do this for you. Mouth breathing can be necessary for those with sinus congestion or if you feel you need to increase the uptake of oxygen. Your belly is involved in breathing since it requires you to pull the air into your stomach and use the diaphragm, the muscle associated with breath. Diaphragmatic breath, or “belly breathing,” will strengthen the diaphragm, resulting in decreased oxygen demand, less effort and energy to breathe, and a slower breathing rate. When you slow your breathing rate, you will also slow your heart rate. Being mindful of your breathing technique, especially when fighting or boxing training, will improve your quality of life without stressing the muscles around your upper back, chest, and ribs.\n\nTo take a proper diaphragmatic breath, start lying down comfortably or standing up, and place one hand on your chest and the other on your belly. Inhale through your nose to push the air down into your belly, expanding the belly and filling your lungs with oxygen. Exhale to completely empty the lungs calmly and in a controlled manner.","What kind of breath is best for performance?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6cd7e392-631e-4743-975a-1a78d418ea26","Diaphragmatic breath, or “belly breathing,” will strengthen the diaphragm, resulting in decreased oxygen demand, less effort and energy to breathe, and a slower breathing rate. When you slow your breathing rate, you will also slow your heart rate. Being mindful of your breathing technique, especially when fighting or boxing training, will improve your quality of life without stressing the muscles around your upper back, chest, and ribs.","What is diaphragmatic breath?",{"_uid":676,"answer":677,"question":678,"component":670},"5707bd3b-690d-4b09-904a-ca834106ab12","To take a proper diaphragmatic breath, start lying down comfortably or standing up, and place one hand on your chest and the other on your belly. Inhale through your nose to push the air down into your belly, expanding the belly and filling your lungs with oxygen. Exhale to completely empty the lungs calmly and in a controlled manner.","How do you take a proper diaphragmatic breath?",{"_uid":680,"answer":681,"question":682,"component":670},"6f597e02-5f08-4b58-8165-b5bdc3d6cf5b","There are many benefits of breathing, such as better sleep, improved sports performance, feelings of relaxation, reduced stress, and increased resilience. When you start your FightCamp journey as a beginner boxer or as an already experienced fighter, you can still benefit from breathing with purpose and on purpose. Focused breathing helps manage your stress levels by controlling your breath rate and heart rate between rounds.\n\nStudies have shown that you take fewer breaths when you breathe only with your nose than if you breathe only with your mouth. Breathing only with your nose will elevate your heart rate more than breathing with your mouth. Don’t forget about the benefits of inhaling through your nose, then add that to a forced exhale through your mouth to allow for core bracing. Your overall performance during rounds will increase. If you are unsure about the forced exhale, imagine shushing a dog, or you might hear the FightCamp trainer say “sha!” as they punch or kick. Purse your lips together and empty your lungs as you exert energy from your body. Imagine someone tickling you as you exhale, and you will stiffen your core which will also protect your spine.","Why is breathing important for recovery and performance?",{"_uid":684,"answer":685,"question":686,"component":670},"00bf376f-d52f-4a98-956e-593e819324ea","For centuries people have been experiencing the benefits of breathwork. With the modern-day transition to a more fast-paced world, you too can start practicing this today. A popular method of breathing to manage stress that is utilized by U.S. Navy Seals is called box breathing. Box breathing is a simple method you can add into your daily practice to manage your stress levels and quickly regain focus. There is history in this breath. It has roots in Pranayama, the control of breath also known as the yogic art of breathing or breathing gymnastics. (vi)","What is box breathing?",{"_uid":688,"answer":689,"question":690,"component":670},"605010cb-6cc3-4709-9d2a-22b0706abe8a","There are numerous studies on the benefits of box breathing, explicitly about diaphragmatic breath (belly breathing). Box breathing improves cardiorespiratory fitness and respiratory muscle strength, significantly reducing blood pressure, enhancing attention, and reducing fatigue and anxiety. Whether you are a beginner boxer or an experienced boxer, you will encounter some stress while working to improve your stamina, endurance, and physical condition. Focusing on your breath, especially in between rounds, will train your body and mind to deal with how you react to stress and stressful situations even outside of your training. Calming your nervous system by slowing down your breath to its normal rhythm will allow you to push yourself to new levels and learn new things. Increasing mental clarity, energy, and focus are among the benefits of box breathing. Adding box breathing to your life and FightCamp training will allow you to have a more positive outlook, stay consistent with your fitness routine, and crush your fitness goals.","What are the benefits of box breathing?",{"_uid":692,"answer":693,"question":694,"component":670},"ab413ae6-f946-447a-aafb-ff7355f24035","Now that you know the science behind it and how it can help you in your fitness training, it’s time to learn how to box breathe.\n1. Breathe in through your nose to completely fill your lungs with air for a four-count, pushing the air into your belly.\n2. Hold your breath for 4 seconds, trying not to inhale further or exhale.\n3. Relax your jaw and exhale slowly through your mouth for 4 seconds like you’re fogging a mirror.\n4. Try not to inhale for 4 seconds.\nRepeat steps 1-4 until you feel relaxed and more focused. The next time you feel stressed or out of breath, take 30-60 seconds to focus on your breath and mindset. If four seconds is too much, it’s okay to start practicing with just two or three seconds in the beginning to set yourself up for success. Once you get the hang of it, you can increase your count.","How do you box breathe?",{"_uid":696,"answer":697,"question":698,"component":670},"8ef0d2b8-9aaa-4e23-8887-53d15b98823b","Let’s try it right now so you can use it next time you’re pounding the heavy bag between rounds or doing a cool down routine. The more often you use this breathing technique, the more you will benefit, even on a genetic level. Studies have shown that breathwork reduces the activation of genes associated with inflammation and stress. So normal breathing will have both short and long-term health benefits. When you’re not working out, start with just one cycle of box breathing and work your way up to five or even 15 minutes per day. Change your reaction to stress and change your mindset one box breath at a time.","When should you box breathe?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":700,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":702,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"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":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":734,"full_slug":735,"sort_by_date":48,"position":736,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":717,"release_id":48,"lang":60,"path":7,"alternates":740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Marc Coronel","2022-04-01T14:09:53.013Z","2022-04-04T16:44:39.482Z","2022-04-04T16:44:39.498Z",120834891,"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":728,"social_link_twitter":729,"social_link_website":730,"social_link_youtube":7,"social_link_facebook":731,"social_link_linkedin":732,"social_link_instagram":733,"social_link_pinterest":7},"Marc Coronel is the Co-owner of Energia Fitness and an industry award-winning international consultant, educator, and presenter for people and fitness companies like TRX and Under Armour. He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":725,"alt":715,"name":7,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","author","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],65634443,"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],{"type":742,"content":743},"doc",[744,750,754,758,762,766,770,776,790,800,805,817,837,842,854,869,874,886,891,895,925,929,934,962,967,979,980],{"type":745,"content":746},"paragraph",[747],{"text":748,"type":749},"If you’re reading this, you are breathing, and most likely into boxing.","text",{"type":745,"content":751},[752],{"text":753,"type":749},"Let’s see how your breathing is right now?",{"type":745,"content":755},[756],{"text":757,"type":749},"Is it shallow? Are you only breathing through your mouth? Are your shoulders and chest moving? Are you eating and reading this at the same time?",{"type":745,"content":759},[760],{"text":761,"type":749},"Most people take breathing for granted, mainly because we don’t have to think about it. Our lifestyle and habits can negatively affect how we live without our realizing it. Our daily stress and activity level, or lack of activity, can impact how we breathe. The altered breath will affect how we feel and perform when doing what we enjoy. Working out, hiking, or going 8-12 rounds on a punching bag all require us to move oxygen into our bodies and carbon dioxide out of our bodies.",{"type":745,"content":763},[764],{"text":765,"type":749},"Going through a boxing workout can be pretty intense. Even though you don’t have to think about breathing daily, actually thinking about breathing will undoubtedly affect you. Being in the moment and controlling your breathing will help you effectively manage the amount of stress you feel from everyday life, as well as manage your heart rate from boxing training and other vigorous exercises.",{"type":745,"content":767},[768],{"text":769,"type":749},"There are plenty of breathwork exercises to help you control your stress, heart rate, and speed up your recovery. Here, we will discuss the breathing method we believe you can immediately implement to help you breathe properly.",{"type":771,"attrs":772,"content":774},"heading",{"level":773},2,[775],{"text":669,"type":749},{"type":745,"content":777},[778,780,788],{"text":779,"type":749},"“Good breathing” means smooth, controlled breathing. According to the ",{"text":781,"type":749,"marks":782},"American Lung Association",[783],{"type":784,"attrs":785},"link",{"href":786,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.lung.org/blog/you-might-be-breathing-wrong","_blank",{"text":789,"type":749},", you should use your nose and belly to improve your current breathing. Using your nose for breathing will filter the air, warm it, and humidify it. Your mouth cannot do this for you. Mouth breathing can be necessary for those with sinus congestion or if you feel you need to increase the uptake of oxygen. Your belly is involved in breathing since it requires you to pull the air into your stomach and use the diaphragm, the muscle associated with breath. Diaphragmatic breath, or “belly breathing,” will strengthen the diaphragm, resulting in decreased oxygen demand, less effort and energy to breathe, and a slower breathing rate. When you slow your breathing rate, you will also slow your heart rate. Being mindful of your breathing technique, especially when fighting or boxing training, will improve your quality of life without stressing the muscles around your upper back, chest, and ribs.",{"type":745,"content":791},[792,798],{"text":793,"type":749,"marks":794},"To take a proper diaphragmatic breath",[795],{"type":784,"attrs":796},{"href":797,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing",{"text":799,"type":749},", start lying down comfortably or standing up, and place one hand on your chest and the other on your belly. Inhale through your nose to push the air down into your belly, expanding the belly and filling your lungs with oxygen. Exhale to completely empty the lungs calmly and in a controlled manner.",{"type":771,"attrs":801,"content":802},{"level":773},[803],{"text":804,"type":749},"The Importance of Breath For Recovery and Performance",{"type":745,"content":806},[807,809,815],{"text":808,"type":749},"There are many benefits of proper breathing, such as better sleep, improved sports performance, feelings of relaxation, reduced stress, and increased resilience. When you start your FightCamp journey as a ",{"text":810,"type":749,"marks":811},"beginner boxer",[812],{"type":784,"attrs":813},{"href":814,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home",{"text":816,"type":749}," or as an already experienced fighter, you can still benefit from breathing with purpose and on purpose. Focused breathing helps manage your stress levels by controlling your breath rate and heart rate between rounds.",{"type":745,"content":818},[819,821,827,829,835],{"text":820,"type":749},"Studies have shown that you take fewer breaths when you breathe only with your nose than if you breathe only with your mouth. ",{"text":822,"type":749,"marks":823},"Breathing only with your nose will elevate your heart rate more than breathing with your mouth.",[824],{"type":784,"attrs":825},{"href":826,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/ ",{"text":828,"type":749}," Don’t forget about the benefits of inhaling through your nose, then add that to a forced exhale through your mouth to allow for core bracing. Your overall performance during rounds will increase. If you are unsure about the forced exhale, imagine shushing a dog, or you might hear the FightCamp trainer say ",{"text":830,"type":749,"marks":831},"“sha!”",[832],{"type":784,"attrs":833},{"href":834,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{"text":836,"type":749}," as they punch or kick. Purse your lips together and empty your lungs as you exert energy from your body. Imagine someone tickling you as you exhale, and you will stiffen your core which will also protect your spine.",{"type":771,"attrs":838,"content":839},{"level":773},[840],{"text":841,"type":749},"What Is Box Breathing?",{"type":745,"content":843},[844,846,852],{"text":845,"type":749},"For centuries people have been experiencing the benefits of breathwork. With the modern-day transition to a more fast-paced world, you too can start practicing this today. A popular method of breathing to manage stress that is utilized by U.S. Navy Seals is called box breathing. Box breathing is a simple method you can add to your daily practice to manage your stress levels and quickly regain focus. There is history in this breath. It has roots in ",{"text":847,"type":749,"marks":848},"Pranayama",[849],{"type":784,"attrs":850},{"href":851,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.ayurbethaniya.org/yoga/pranayama",{"text":853,"type":749},", the control of breath also known as the yogic art of breathing or breathing gymnastics.",{"type":855,"attrs":856},"blok",{"id":857,"body":858},"8e833cbf-d7b4-4392-9078-add430340959",[859],{"url":860,"_uid":862,"image":863,"component":867,"copyright_details":868},{"id":7,"url":7,"linktype":861,"fieldtype":14,"cached_url":7},"story","i-d84cbe45-1d07-45ee-8d5e-7b38f0e8a9b8",{"id":864,"alt":865,"name":7,"focus":48,"title":865,"filename":866,"copyright":7,"fieldtype":50},4356639,"Tommy Duquette Boxing ","https://a.storyblok.com/f/115220/1100x1100/2ea232c61a/box_breathing_for_boxing.png","content_image",[],{"type":771,"attrs":870,"content":871},{"level":773},[872],{"text":873,"type":749},"Benefits of Box Breathing",{"type":745,"content":875},[876,878,884],{"text":877,"type":749},"There are numerous studies on the benefits of box breathing, explicitly about diaphragmatic breath (belly breathing). Box breathing improves cardiorespiratory fitness and respiratory muscle strength, significantly reducing blood pressure, enhancing attention, and reducing fatigue and anxiety. Whether you are a beginner boxer or an experienced boxer, you will encounter some stress while working to improve your stamina, endurance, and physical condition. Focusing on your breath, especially in between rounds, will train your body and mind to deal with how you react to stress and stressful situations even outside of your training. Calming your nervous system by slowing down your breath to its normal rhythm will allow you to push yourself to new levels and ",{"text":879,"type":749,"marks":880},"learn new things",[881],{"type":784,"attrs":882},{"href":883,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/",{"text":885,"type":749},". Increasing mental clarity, energy, and focus are among the benefits of box breathing. Adding box breathing to your life and boxing training will allow you to have a more positive outlook, stay consistent with your fitness routine, and crush your fitness goals.",{"type":771,"attrs":887,"content":888},{"level":773},[889],{"text":890,"type":749},"How To Box Breathe",{"type":745,"content":892},[893],{"text":894,"type":749},"Now that you know the science behind it and how it can help you in your fitness training, it’s time to learn how to box breathe.",{"type":896,"attrs":897,"content":899},"ordered_list",{"order":898},1,[900,907,913,919],{"type":901,"content":902},"list_item",[903],{"type":745,"content":904},[905],{"text":906,"type":749},"Breathe in through your nose to completely fill your lungs with air for a four-count, pushing the air into your belly.",{"type":901,"content":908},[909],{"type":745,"content":910},[911],{"text":912,"type":749},"Hold your breath for 4 seconds, trying not to inhale further or exhale.",{"type":901,"content":914},[915],{"type":745,"content":916},[917],{"text":918,"type":749},"Relax your jaw and exhale slowly through your mouth for 4 seconds like you’re fogging a mirror.",{"type":901,"content":920},[921],{"type":745,"content":922},[923],{"text":924,"type":749},"Try not to inhale for 4 seconds.",{"type":745,"content":926},[927],{"text":928,"type":749},"Repeat steps 1-4 until you feel relaxed and more focused. The next time you feel stressed or out of breath, take 30-60 seconds to focus on your breath and mindset. If four seconds is too much, it’s okay to start practicing with just two or three seconds in the beginning to set yourself up for success. Once you get the hang of it, you can increase your count.",{"type":771,"attrs":930,"content":931},{"level":773},[932],{"text":933,"type":749},"When To Box Breathe",{"type":745,"content":935},[936,938,944,946,952,954,960],{"text":937,"type":749},"Let’s try it right now so you can use it next time you’re pounding the heavy bag between rounds or doing a ",{"text":939,"type":749,"marks":940},"cool down routine",[941],{"type":784,"attrs":942},{"href":943,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":945,"type":749},". The more often you use this breathing technique, the more you will benefit, even on a genetic level. ",{"text":947,"type":749,"marks":948},"Studies have shown",[949],{"type":784,"attrs":950},{"href":951,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062817",{"text":953,"type":749}," that breathwork reduces the activation of genes associated with inflammation and stress. So normal breathing will have both short and long-term health benefits. On a ",{"text":955,"type":749,"marks":956},"rest day",[957],{"type":784,"attrs":958},{"href":959,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj",{"text":961,"type":749}," or when you’re not working out, start with just one cycle of box breathing and work your way up to five or even 15 minutes per day. Change your reaction to stress and change your mindset one box breath at a time.",{"type":771,"attrs":963,"content":964},{"level":773},[965],{"text":966,"type":749},"Train Like A Fighter",{"type":745,"content":968},[969,971,977],{"text":970,"type":749},"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":972,"type":749,"marks":973},"FightCamp",[974],{"type":784,"attrs":975},{"href":976,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":978,"type":749}," 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":745},{"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":982,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":987,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":988,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":983,"component":118,"meta_info":984,"meta_title":7,"block_image":985,"cover_image":986,"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},[],[],"2022-08-10 00:00","article",{"_uid":992,"title":657,"plugin":43,"description":993},"690f644d-3a95-4724-9b3d-29b0e74ba747","Learn how to control your breathing during stressful situations and high-intensity boxing and kickboxing workouts with this breathwork technique.",{"id":995,"alt":657,"name":7,"focus":48,"title":657,"filename":996,"copyright":7,"fieldtype":50},4701295,"https://a.storyblok.com/f/115220/2400x990/f370564184/the-power-of-four-box-breathing-for-your-boxing-workouts.png",[],"the-power-of-four-box-breathing-for-your-boxing-workouts","blogs/the-power-of-four-box-breathing-for-your-boxing-workouts",-4350,[1002],"featured",60887917,"93b8824e-7b7f-4805-925a-0f1f99aa466f","2022-06-16T00:00:00.000Z","wellness/{{story.slug}}",[],["Reactive",1009],[1010,1354,1862,2096,2307,2485],{"name":1011,"created_at":1012,"published_at":1013,"updated_at":1014,"id":1015,"uuid":1016,"content":1017,"slug":1348,"full_slug":1349,"sort_by_date":48,"position":1350,"tag_list":1351,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":1352,"first_published_at":1013,"release_id":48,"lang":60,"path":1006,"alternates":1353,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":1018,"faqs":1019,"title":1011,"topic":1036,"author":1051,"content":1052,"category":1329,"schedule":1337,"component":990,"meta_info":1338,"cover_image":1342,"description":1346,"contributors":1347},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[1020,1024,1028,1032],{"_uid":1021,"answer":1022,"question":1023,"component":670},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":1025,"answer":1026,"question":1027,"component":670},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":1029,"answer":1030,"question":1031,"component":670},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":1033,"answer":1034,"question":1035,"component":670},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1037,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1049,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1050,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1038,"component":39,"meta_info":1046,"block_image":1047,"cover_image":1048,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1039,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1040,"component":118,"meta_info":1041,"meta_title":7,"block_image":1042,"cover_image":1043,"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":742,"content":1053},[1054,1058,1062,1066,1070,1073,1077,1081,1226,1230,1234,1238,1243,1264,1296,1301,1311,1315,1325],{"type":745,"content":1055},[1056],{"text":1057,"type":749},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":745,"content":1059},[1060],{"text":1061,"type":749},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":745,"content":1063},[1064],{"text":1065,"type":749},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":771,"attrs":1067,"content":1068},{"level":773},[1069],{"text":1023,"type":749},{"type":745,"content":1071},[1072],{"text":1022,"type":749},{"type":771,"attrs":1074,"content":1075},{"level":773},[1076],{"text":1027,"type":749},{"type":745,"content":1078},[1079],{"text":1080,"type":749},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":1082,"content":1083},"bullet_list",[1084,1118,1163,1194],{"type":901,"content":1085},[1086,1090],{"type":745,"content":1087},[1088],{"text":1089,"type":749},"Physical Activity",{"type":1082,"content":1091},[1092,1098,1104],{"type":901,"content":1093},[1094],{"type":745,"content":1095},[1096],{"text":1097,"type":749},"Exercise/cardio routines",{"type":901,"content":1099},[1100],{"type":745,"content":1101},[1102],{"text":1103,"type":749},"Personal programming",{"type":901,"content":1105},[1106,1110],{"type":745,"content":1107},[1108],{"text":1109,"type":749},"Event preparation ",{"type":1082,"content":1111},[1112],{"type":901,"content":1113},[1114],{"type":745,"content":1115},[1116],{"text":1117,"type":749},"Obstacle course training, race training (running, biking, swimming)",{"type":901,"content":1119},[1120,1123],{"type":745,"content":1121},[1122],{"text":433,"type":749},{"type":1082,"content":1124},[1125,1131,1137],{"type":901,"content":1126},[1127],{"type":745,"content":1128},[1129],{"text":1130,"type":749},"Meal planning",{"type":901,"content":1132},[1133],{"type":745,"content":1134},[1135],{"text":1136,"type":749},"Dieting",{"type":901,"content":1138},[1139,1143],{"type":745,"content":1140},[1141],{"text":1142,"type":749},"Teaching nutritional information",{"type":1082,"content":1144},[1145,1151,1157],{"type":901,"content":1146},[1147],{"type":745,"content":1148},[1149],{"text":1150,"type":749},"Calories",{"type":901,"content":1152},[1153],{"type":745,"content":1154},[1155],{"text":1156,"type":749},"Macros/micros",{"type":901,"content":1158},[1159],{"type":745,"content":1160},[1161],{"text":1162,"type":749},"Supplementation",{"type":901,"content":1164},[1165,1168],{"type":745,"content":1166},[1167],{"text":406,"type":749},{"type":1082,"content":1169},[1170,1176,1182,1188],{"type":901,"content":1171},[1172],{"type":745,"content":1173},[1174],{"text":1175,"type":749},"Stress reduction",{"type":901,"content":1177},[1178],{"type":745,"content":1179},[1180],{"text":1181,"type":749},"Habit formation",{"type":901,"content":1183},[1184],{"type":745,"content":1185},[1186],{"text":1187,"type":749},"Improving self-image ",{"type":901,"content":1189},[1190],{"type":745,"content":1191},[1192],{"text":1193,"type":749},"Practicing positive mindset creation",{"type":901,"content":1195},[1196,1200],{"type":745,"content":1197},[1198],{"text":1199,"type":749},"Personal Wellness",{"type":1082,"content":1201},[1202,1208,1214,1220],{"type":901,"content":1203},[1204],{"type":745,"content":1205},[1206],{"text":1207,"type":749},"Work-life balance",{"type":901,"content":1209},[1210],{"type":745,"content":1211},[1212],{"text":1213,"type":749},"Increasing life satisfaction",{"type":901,"content":1215},[1216],{"type":745,"content":1217},[1218],{"text":1219,"type":749},"Prioritizing self-care",{"type":901,"content":1221},[1222],{"type":745,"content":1223},[1224],{"text":1225,"type":749},"Time management",{"type":771,"attrs":1227,"content":1228},{"level":773},[1229],{"text":1031,"type":749},{"type":745,"content":1231},[1232],{"text":1233,"type":749},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":745,"content":1235},[1236],{"text":1237,"type":749},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":771,"attrs":1239,"content":1240},{"level":773},[1241],{"text":1242,"type":749},"What to Look For?",{"type":745,"content":1244},[1245,1247,1252,1254,1258,1260,1262],{"text":1246,"type":749},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":1248,"type":749,"marks":1249},"Are they certified? (Note: ",[1250],{"type":1251},"italic",{"text":1253,"type":749},"credentials do not always mean being qualified)",{"text":1255,"type":749,"marks":1256}," Do their clients have promising success? What is the value of what they are offering? ",[1257],{"type":1251},{"text":1259,"type":749},"It’s important to make sure the coach you choose is the right fit for you.",{"type":1261},"hard_break",{"text":1263,"type":749},"Things to keep in mind when researching:",{"type":1082,"content":1265},[1266,1272,1278,1284,1290],{"type":901,"content":1267},[1268],{"type":745,"content":1269},[1270],{"text":1271,"type":749},"Degrees",{"type":901,"content":1273},[1274],{"type":745,"content":1275},[1276],{"text":1277,"type":749},"Licenses",{"type":901,"content":1279},[1280],{"type":745,"content":1281},[1282],{"text":1283,"type":749},"Accredited certifications",{"type":901,"content":1285},[1286],{"type":745,"content":1287},[1288],{"text":1289,"type":749},"Client testimonies or reviews",{"type":901,"content":1291},[1292],{"type":745,"content":1293},[1294],{"text":1295,"type":749},"Success stories",{"type":771,"attrs":1297,"content":1298},{"level":773},[1299],{"text":1300,"type":749},"Your Road to Wellness",{"type":745,"content":1302},[1303,1305,1309],{"text":1304,"type":749},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":1306,"type":749,"marks":1307},"x, y or z ",[1308],{"type":1251},{"text":1310,"type":749},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":771,"attrs":1312,"content":1313},{"level":773},[1314],{"text":966,"type":749},{"type":745,"content":1316},[1317,1318,1323],{"text":970,"type":749},{"text":972,"type":749,"marks":1319},[1320],{"type":784,"attrs":1321},{"href":976,"uuid":48,"anchor":48,"custom":1322,"target":787,"linktype":13},{},{"text":1324,"type":749}," 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":745,"content":1326},[1327],{"text":1328,"type":749},"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":1330,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1335,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1331,"component":118,"meta_info":1332,"meta_title":7,"block_image":1333,"cover_image":1334,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1339,"title":1340,"plugin":43,"description":1341},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":1343,"alt":1344,"name":7,"focus":7,"title":1344,"filename":1345,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[1002],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1355,"created_at":1356,"published_at":1357,"updated_at":1358,"id":1359,"uuid":1360,"content":1361,"slug":1855,"full_slug":1856,"sort_by_date":48,"position":1857,"tag_list":1858,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":1859,"first_published_at":1860,"release_id":48,"lang":60,"path":1006,"alternates":1861,"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":1362,"faqs":1363,"title":1355,"topic":1384,"author":1399,"content":1400,"category":1837,"schedule":1845,"component":990,"meta_info":1846,"cover_image":1850,"description":1853,"contributors":1854},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1364,1368,1372,1376,1380],{"_uid":1365,"answer":1366,"question":1367,"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":1369,"answer":1370,"question":1371,"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":1373,"answer":1374,"question":1375,"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":1377,"answer":1378,"question":1379,"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":1381,"answer":1382,"question":1383,"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":1385,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1397,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1386,"component":39,"meta_info":1394,"block_image":1395,"cover_image":1396,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1387,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1392,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1393,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1388,"component":118,"meta_info":1389,"meta_title":7,"block_image":1390,"cover_image":1391,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_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":742,"content":1401},[1402,1430,1442,1462,1467,1471,1477,1495,1500,1528,1533,1568,1573,1577,1581,1586,1590,1595,1599,1604,1615,1701,1706,1710,1721,1753,1758,1762,1767,1771,1776,1780,1785,1795,1823,1828],{"type":745,"content":1403},[1404,1406,1412,1414,1420,1422,1428],{"text":1405,"type":749},"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":1407,"type":749,"marks":1408},"cardiovascular disease",[1409],{"type":784,"attrs":1410},{"href":1411,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1413,"type":749},", ",{"text":1415,"type":749,"marks":1416},"diabetes",[1417],{"type":784,"attrs":1418},{"href":1419,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1421,"type":749},", and some types of ",{"text":1423,"type":749,"marks":1424},"cancer",[1425],{"type":784,"attrs":1426},{"href":1427,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1429,"type":749},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":855,"attrs":1431},{"id":1432,"body":1433},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1434],{"url":1435,"_uid":1436,"image":1437,"component":867,"copyright_details":1441},{"id":7,"url":7,"linktype":861,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1438,"alt":1439,"name":7,"focus":48,"title":1439,"filename":1440,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":745,"content":1443},[1444,1446,1452,1454,1460],{"text":1445,"type":749},"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":1447,"type":749,"marks":1448},"improve athletic performance",[1449],{"type":784,"attrs":1450},{"href":1451,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1453,"type":749},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1455,"type":749,"marks":1456},"protein needs",[1457],{"type":784,"attrs":1458},{"href":1459,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1461,"type":749}," as a boxer.",{"type":771,"attrs":1463,"content":1464},{"level":773},[1465],{"text":1466,"type":749},"How a Plant-Based Diet Supports Exercise Performance",{"type":745,"content":1468},[1469],{"text":1470,"type":749},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":771,"attrs":1472,"content":1474},{"level":1473},3,[1475],{"text":1476,"type":749},"Cardiovascular Health",{"type":745,"content":1478},[1479,1485,1487,1493],{"text":1480,"type":749,"marks":1481},"Research",[1482],{"type":784,"attrs":1483},{"href":1484,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1486,"type":749}," 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":1488,"type":749,"marks":1489},"study",[1490],{"type":784,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1494,"type":749}," 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":771,"attrs":1496,"content":1497},{"level":1473},[1498],{"text":1499,"type":749},"Inflammation",{"type":745,"content":1501},[1502,1504,1510,1512,1518,1520,1526],{"text":1503,"type":749},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1505,"type":749,"marks":1506},"antioxidants and anti-inflammatory",[1507],{"type":784,"attrs":1508},{"href":1509,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1511,"type":749}," properties, thus helping reduce systemic ",{"text":1513,"type":749,"marks":1514},"inflammation and oxidative stress",[1515],{"type":784,"attrs":1516},{"href":1517,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1519,"type":749},". 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":1521,"type":749,"marks":1522},"exercise-induced oxidative stress",[1523],{"type":784,"attrs":1524},{"href":1525,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1527,"type":749}," and inflammation. ",{"type":771,"attrs":1529,"content":1530},{"level":1473},[1531],{"text":1532,"type":749},"Energy and Body Composition",{"type":745,"content":1534},[1535,1537,1543,1544,1550,1552,1558,1560,1566],{"text":1536,"type":749},"Plant-based diets have also been shown to effectively ",{"text":1538,"type":749,"marks":1539},"reduce body weight",[1540],{"type":784,"attrs":1541},{"href":1542,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1413,"type":749},{"text":1545,"type":749,"marks":1546},"BMI",[1547],{"type":784,"attrs":1548},{"href":1549,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1551,"type":749},", 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":1553,"type":749,"marks":1554},"complex carbohydrates",[1555],{"type":784,"attrs":1556},{"href":1557,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1559,"type":749},", which are essential for an athlete’s ",{"text":1561,"type":749,"marks":1562},"glycogen storage",[1563],{"type":784,"attrs":1564},{"href":1565,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1567,"type":749}," and performance. ",{"type":771,"attrs":1569,"content":1570},{"level":773},[1571],{"text":1572,"type":749},"How About Amino Acids?",{"type":745,"content":1574},[1575],{"text":1576,"type":749},"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":745,"content":1578},[1579],{"text":1580,"type":749},"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":771,"attrs":1582,"content":1583},{"level":773},[1584],{"text":1585,"type":749},"OK, This Sounds Great. But Where Do I Start?",{"type":745,"content":1587},[1588],{"text":1589,"type":749},"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":771,"attrs":1591,"content":1592},{"level":1473},[1593],{"text":1594,"type":749},"1. Know Where to Get Your Protein From ",{"type":745,"content":1596},[1597],{"text":1598,"type":749},"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":771,"attrs":1600,"content":1601},{"level":1473},[1602],{"text":1603,"type":749},"Plant-Based Protein Source & Protein Per Serving Size",{"type":855,"attrs":1605},{"id":1432,"body":1606},[1607],{"url":1608,"_uid":1609,"image":1610,"component":867,"copyright_details":1614},{"id":7,"url":7,"linktype":861,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1611,"alt":1612,"name":7,"focus":48,"title":1612,"filename":1613,"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":1082,"content":1616},[1617,1623,1629,1635,1641,1647,1653,1659,1665,1671,1677,1683,1689,1695],{"type":901,"content":1618},[1619],{"type":745,"content":1620},[1621],{"text":1622,"type":749},"Pea Protein Powder (2 scoops) = 27 grams",{"type":901,"content":1624},[1625],{"type":745,"content":1626},[1627],{"text":1628,"type":749},"Tempeh (½ cup) = 15 grams",{"type":901,"content":1630},[1631],{"type":745,"content":1632},[1633],{"text":1634,"type":749},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":901,"content":1636},[1637],{"type":745,"content":1638},[1639],{"text":1640,"type":749},"Tofu (3 oz) = 10 grams",{"type":901,"content":1642},[1643],{"type":745,"content":1644},[1645],{"text":1646,"type":749},"Edamame (½ cup) = 9 grams",{"type":901,"content":1648},[1649],{"type":745,"content":1650},[1651],{"text":1652,"type":749},"Lentils (½ cup) = 9 grams",{"type":901,"content":1654},[1655],{"type":745,"content":1656},[1657],{"text":1658,"type":749},"Hemp Seeds (3 tbsp) = 9 grams",{"type":901,"content":1660},[1661],{"type":745,"content":1662},[1663],{"text":1664,"type":749},"Beans (½ cup) = 8 grams",{"type":901,"content":1666},[1667],{"type":745,"content":1668},[1669],{"text":1670,"type":749},"Peanut Butter (2 tbsp) = 8 grams",{"type":901,"content":1672},[1673],{"type":745,"content":1674},[1675],{"text":1676,"type":749},"Chickpeas (½ cup) = 7 grams",{"type":901,"content":1678},[1679],{"type":745,"content":1680},[1681],{"text":1682,"type":749},"Chia Seeds (2 tbsp) = 6 grams",{"type":901,"content":1684},[1685],{"type":745,"content":1686},[1687],{"text":1688,"type":749},"Sunflower Seeds (¼ cup) = 6 grams",{"type":901,"content":1690},[1691],{"type":745,"content":1692},[1693],{"text":1694,"type":749},"Quinoa, cooked (½ cup) = 6 grams",{"type":901,"content":1696},[1697],{"type":745,"content":1698},[1699],{"text":1700,"type":749},"Oatmeal (½ cup) = 5 grams",{"type":771,"attrs":1702,"content":1703},{"level":1473},[1704],{"text":1705,"type":749},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":745,"content":1707},[1708],{"text":1709,"type":749},"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":855,"attrs":1711},{"id":1432,"body":1712},[1713],{"url":1714,"_uid":1715,"image":1716,"component":867,"copyright_details":1720},{"id":7,"url":7,"linktype":861,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1717,"alt":1718,"name":7,"focus":48,"title":1718,"filename":1719,"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":1082,"content":1722},[1723,1729,1735,1741,1747],{"type":901,"content":1724},[1725],{"type":745,"content":1726},[1727],{"text":1728,"type":749},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":901,"content":1730},[1731],{"type":745,"content":1732},[1733],{"text":1734,"type":749},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":901,"content":1736},[1737],{"type":745,"content":1738},[1739],{"text":1740,"type":749},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":901,"content":1742},[1743],{"type":745,"content":1744},[1745],{"text":1746,"type":749},"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":901,"content":1748},[1749],{"type":745,"content":1750},[1751],{"text":1752,"type":749},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":771,"attrs":1754,"content":1755},{"level":1473},[1756],{"text":1757,"type":749},"3. Set Small, Realistic Goals",{"type":745,"content":1759},[1760],{"text":1761,"type":749},"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":771,"attrs":1763,"content":1764},{"level":1473},[1765],{"text":1766,"type":749},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":745,"content":1768},[1769],{"text":1770,"type":749},"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":771,"attrs":1772,"content":1773},{"level":1473},[1774],{"text":1775,"type":749},"5. Don’t Aim for Perfection",{"type":745,"content":1777},[1778],{"text":1779,"type":749},"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":771,"attrs":1781,"content":1782},{"level":773},[1783],{"text":1784,"type":749},"The Real MVP",{"type":855,"attrs":1786},{"id":1432,"body":1787},[1788],{"url":1789,"_uid":1790,"image":1791,"component":867,"copyright_details":1794},{"id":7,"url":7,"linktype":861,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1792,"alt":1718,"name":7,"focus":48,"title":1718,"filename":1793,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":745,"content":1796},[1797,1799,1805,1807,1813,1815,1821],{"text":1798,"type":749},"A well-planned plant-based diet is ",{"text":1800,"type":749,"marks":1801},"nutritionally adequate",[1802],{"type":784,"attrs":1803},{"href":1804,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1806,"type":749}," 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":1808,"type":749,"marks":1809},"anti-inflammatory",[1810],{"type":784,"attrs":1811},{"href":1812,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1814,"type":749},", 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":1816,"type":749,"marks":1817},"Mike Tyson",[1818],{"type":784,"attrs":1819},{"href":1820,"uuid":48,"anchor":48,"target":787,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1822,"type":749},", 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":771,"attrs":1824,"content":1825},{"level":773},[1826],{"text":1827,"type":749},"Train Like a Fighter",{"type":745,"content":1829},[1830,1831,1835],{"text":970,"type":749},{"text":972,"type":749,"marks":1832},[1833],{"type":784,"attrs":1834},{"href":976,"uuid":48,"anchor":48,"target":787,"linktype":13},{"text":1836,"type":749}," 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":1838,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1843,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1844,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1839,"component":118,"meta_info":1840,"meta_title":7,"block_image":1841,"cover_image":1842,"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":1847,"title":1848,"plugin":43,"description":1849},"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":1851,"alt":1612,"name":7,"focus":48,"title":1612,"filename":1852,"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,[1002],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1863,"created_at":1864,"published_at":1865,"updated_at":1866,"id":1867,"uuid":1868,"content":1869,"slug":2090,"full_slug":2091,"sort_by_date":48,"position":2092,"tag_list":2093,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":2094,"first_published_at":1865,"release_id":48,"lang":60,"path":1006,"alternates":2095,"default_full_slug":48,"translated_slugs":48},"Best Fitness Podcasts for Motivation","2022-08-19T15:46:43.355Z","2023-01-09T21:58:56.110Z","2023-01-09T21:58:56.138Z",177960293,"11f93fa7-35b6-46d3-a69a-63afab55fdc3",{"_uid":1870,"faqs":1871,"title":1863,"topic":1880,"author":1051,"content":1895,"category":2073,"schedule":2081,"component":990,"meta_info":2082,"cover_image":2086,"description":2085,"contributors":2089},"a4371760-4280-451d-96ab-5b1391d88690",[1872,1876],{"_uid":1873,"answer":1874,"question":1875,"component":670},"040ec3fb-1a1f-4784-b8f7-2047f2556568","One of the most popular topics of podcasts that are listened to are those surrounding fitness, health, and wellness. Listening to health and fitness podcasts while you work out is a great way to stay motivated. With so many out there nowadays, it's hard to choose the best podcasts for fitness motivation.","Can you workout to a podcast?",{"_uid":1877,"answer":1878,"question":1879,"component":670},"6236610c-8fd4-44ed-b7b6-e3c7ec35c07b","FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a long flight, are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!\n\nJillian Michaels Keeping It Real\nThe polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.\n\nHuberman Lab\nIf you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. \n\nOn Being with Krista Tippett\nAs the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"\n\nBen Greenfield Life\nA former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.\n\nThe Human Upgrade with Dave Asprey\nThe inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” \n\nMind Pump Podcast\nAs they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. The guys from Mind Pump take a deeper dive into wellness and “pull back the curtain on the mythology, snake oil, and pseudo-science that pervades the fitness industry.” With their combined 40 years of fitness experience, the guys debunk and provide the truth of fitness today.","What are top fitness podcasts?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1881,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1893,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1894,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1882,"component":39,"meta_info":1890,"block_image":1891,"cover_image":1892,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1883,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1888,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1889,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1884,"component":118,"meta_info":1885,"meta_title":7,"block_image":1886,"cover_image":1887,"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":742,"content":1896},[1897,1902,1906,1919,1924,1927,1939,1944,1957,1967,1971,1981,1985,1995,1999,2009,2013,2023,2027,2037,2041,2046,2056,2060,2064],{"type":771,"attrs":1898,"content":1899},{"level":773},[1900],{"text":1901,"type":749},"Best Fitness Podcasts",{"type":745,"content":1903},[1904],{"text":1905,"type":749},"Technology has come a long way since the first ever models of the radio. From the introduction of televisions to computers, and the technological boom of the internet, the primary method in which people are informed over pressing information and the news has certainly changed over the years. ",{"type":745,"content":1907},[1908,1910,1917],{"text":1909,"type":749},"One of the bright spots to come about the last few decades just so happens to be the podcast. While radio stations dominated the airwaves and how we consumed content, the podcast is the now popular new kid on the block. From DIY, ",{"text":1911,"type":749,"marks":1912},"cleaning",[1913],{"type":784,"attrs":1914},{"href":1915,"uuid":48,"anchor":48,"custom":1916,"target":787,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment",{},{"text":1918,"type":749},", cars, sports, and politics, the harder question to ask is what topic doesn’t have its own form of a podcast? ",{"type":771,"attrs":1920,"content":1921},{"level":773},[1922],{"text":1923,"type":749},"Can You Workout to a Podcast?",{"type":745,"content":1925},[1926],{"text":1874,"type":749},{"type":855,"attrs":1928},{"id":1929,"body":1930},"0ede0720-6a7c-465d-b3b9-4d822a6668e5",[1931],{"url":1932,"_uid":1933,"image":1934,"component":867,"copyright_details":1938},{"id":7,"url":7,"linktype":861,"fieldtype":14,"cached_url":7},"i-2a375be3-39db-4f4d-9090-531cf09229dc",{"id":1935,"alt":1936,"name":7,"focus":7,"title":1936,"filename":1937,"copyright":7,"fieldtype":50,"is_external_url":9},5655236,"FightCamp - Best Fitness Podcasts for Motivation","https://a.storyblok.com/f/115220/1100x1100/a30d8fba18/podcast_listening_while_working_out.png",[],{"type":771,"attrs":1940,"content":1941},{"level":773},[1942],{"text":1943,"type":749},"FightCamp’s Top Fitness Podcasts",{"type":745,"content":1945},[1946,1948,1955],{"text":1947,"type":749},"FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a ",{"text":1949,"type":749,"marks":1950},"long flight",[1951],{"type":784,"attrs":1952},{"href":1953,"uuid":48,"anchor":48,"custom":1954,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/long-flights-or-car-rides-stretches-to-do-before-after/",{},{"text":1956,"type":749},", are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!",{"type":771,"attrs":1958,"content":1959},{"level":1473},[1960],{"text":1961,"type":749,"marks":1962},"Jillian Michaels Keeping It Real",[1963],{"type":784,"attrs":1964},{"href":1965,"uuid":48,"anchor":48,"custom":1966,"target":787,"linktype":13},"https://www.jillianmichaels.com/podcast",{},{"type":745,"content":1968},[1969],{"text":1970,"type":749},"The polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.",{"type":771,"attrs":1972,"content":1973},{"level":1473},[1974],{"text":1975,"type":749,"marks":1976},"Huberman Lab",[1977],{"type":784,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"custom":1980,"target":787,"linktype":13},"https://hubermanlab.com/category/podcast-episodes/",{},{"type":745,"content":1982},[1983],{"text":1984,"type":749},"If you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. ",{"type":771,"attrs":1986,"content":1987},{"level":1473},[1988],{"text":1989,"type":749,"marks":1990},"On Being with Krista Tippett",[1991],{"type":784,"attrs":1992},{"href":1993,"uuid":48,"anchor":48,"custom":1994,"target":787,"linktype":13},"https://onbeing.org/series/podcast/",{},{"type":745,"content":1996},[1997],{"text":1998,"type":749},"As the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"",{"type":771,"attrs":2000,"content":2001},{"level":1473},[2002],{"text":2003,"type":749,"marks":2004},"Ben Greenfield Life",[2005],{"type":784,"attrs":2006},{"href":2007,"uuid":48,"anchor":48,"custom":2008,"target":787,"linktype":13},"https://bengreenfieldlife.com/podcast/",{},{"type":745,"content":2010},[2011],{"text":2012,"type":749},"A former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.",{"type":771,"attrs":2014,"content":2015},{"level":1473},[2016],{"text":2017,"type":749,"marks":2018},"The Human Upgrade with Dave Asprey",[2019],{"type":784,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"custom":2022,"target":787,"linktype":13},"https://daveasprey.com/category/podcasts/",{},{"type":745,"content":2024},[2025],{"text":2026,"type":749},"The inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” ",{"type":771,"attrs":2028,"content":2029},{"level":1473},[2030],{"text":2031,"type":749,"marks":2032},"Mind Pump Podcast",[2033],{"type":784,"attrs":2034},{"href":2035,"uuid":48,"anchor":48,"custom":2036,"target":787,"linktype":13},"https://mindpumppodcast.com/",{},{"type":745,"content":2038},[2039],{"text":2040,"type":749},"As they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. The guys from Mind Pump take a deeper dive into wellness and “pull back the curtain on the mythology, snake oil, and pseudo-science that pervades the fitness industry.” With their combined 40 years of fitness experience, the guys debunk and provide the truth of fitness today.",{"type":771,"attrs":2042,"content":2043},{"level":773},[2044],{"text":2045,"type":749},"Staying Fit & Motivated",{"type":855,"attrs":2047},{"id":1929,"body":2048},[2049],{"url":2050,"_uid":2051,"image":2052,"component":867,"copyright_details":2055},{"id":7,"url":7,"linktype":861,"fieldtype":14,"cached_url":7},"i-62933a43-2f10-4e7b-b299-444aae03d12d",{"id":2053,"alt":1936,"name":7,"focus":7,"title":1936,"filename":2054,"copyright":7,"fieldtype":50,"is_external_url":9},5655231,"https://a.storyblok.com/f/115220/1100x1100/6c98253550/stretching.png",[],{"type":745,"content":2057},[2058],{"text":2059,"type":749},"Regardless of which wellness or exercise podcast you decide to become addicted to, each one has its own little niche and offers nothing but the best knowledge to its listeners. Whether you need a little motivation to keep committed to your health goals, or simply want to seize the full potential of your life, these podcasts will keep ya wanting more.",{"type":771,"attrs":2061,"content":2062},{"level":773},[2063],{"text":1827,"type":749},{"type":745,"content":2065},[2066,2067,2072],{"text":970,"type":749},{"text":972,"type":749,"marks":2068},[2069],{"type":784,"attrs":2070},{"href":976,"uuid":48,"anchor":48,"custom":2071,"target":787,"linktype":13},{},{"text":1836,"type":749},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2074,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2079,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2080,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2075,"component":118,"meta_info":2076,"meta_title":7,"block_image":2077,"cover_image":2078,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00",{"_uid":2083,"title":2084,"plugin":43,"description":2085},"011252ba-c83d-4c1a-bdde-bb7e0b40cf9d","Best Fitness Podcasts for Motivation | FightCamp","Keeping fit, staying in the know, and motivated can help you reach your goals in no time. FightCamp is sharing our favorite fitness podcasts to keep you going!",{"id":2087,"alt":1936,"name":7,"focus":7,"title":1936,"filename":2088,"copyright":7,"fieldtype":50,"is_external_url":9},5655199,"https://a.storyblok.com/f/115220/2400x990/6277e02d14/best-fitness-podcasts-for-motivation.png",[],"best-fitness-podcasts-for-motivation","blogs/best-fitness-podcasts-for-motivation",-5160,[1002],"7b7009c8-e675-4784-aa2f-c26a6f5cb88a",[],{"name":2097,"created_at":2098,"published_at":2099,"updated_at":2100,"id":2101,"uuid":2102,"content":2103,"slug":2300,"full_slug":2301,"sort_by_date":48,"position":2302,"tag_list":2303,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":2304,"first_published_at":2099,"release_id":48,"lang":60,"path":2305,"alternates":2306,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":2104,"faqs":2105,"title":2122,"topic":2123,"author":2138,"content":2139,"category":2282,"schedule":2290,"component":990,"meta_info":2291,"cover_image":2294,"description":2293,"contributors":2299},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[2106,2110,2114,2118],{"_uid":2107,"answer":2108,"question":2109,"component":670},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":2111,"answer":2112,"question":2113,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":2115,"answer":2116,"question":2117,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":2119,"answer":2120,"question":2121,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":2124,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":2136,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":2137,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":2125,"component":39,"meta_info":2133,"block_image":2134,"cover_image":2135,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2126,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2131,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2132,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2127,"component":118,"meta_info":2128,"meta_title":7,"block_image":2129,"cover_image":2130,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],"7b09efb4-fee4-4672-b973-73c566c0cf92",{"type":742,"content":2140},[2141,2146,2158,2162,2167,2171,2189,2194,2206,2216,2221,2225,2229,2234,2238,2248,2253,2257,2261,2266,2270],{"type":771,"attrs":2142,"content":2143},{"level":898},[2144],{"text":2145,"type":749},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":745,"content":2147},[2148,2150,2156],{"text":2149,"type":749},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":2151,"type":749,"marks":2152},"try something new",[2153],{"type":784,"attrs":2154},{"href":2155,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2157,"type":749},", boxing offers powerful benefits that reach far beyond fitness.",{"type":745,"content":2159},[2160],{"text":2161,"type":749},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":771,"attrs":2163,"content":2164},{"level":773},[2165],{"text":2166,"type":749},"How Boxing Reduces Stress",{"type":745,"content":2168},[2169],{"text":2170,"type":749},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":745,"content":2172},[2173,2179,2181,2187],{"text":2174,"type":749,"marks":2175},"A study in Frontiers in Psychology",[2176],{"type":784,"attrs":2177},{"href":2178,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":2180,"type":749}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":2182,"type":749,"marks":2183},"stepping up to the bag",[2184],{"type":784,"attrs":2185},{"href":2186,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":2188,"type":749},", and getting into the rhythm can help reset your mindset after a long day.",{"type":771,"attrs":2190,"content":2191},{"level":773},[2192],{"text":2193,"type":749},"Boosting Confidence And Self-Esteem",{"type":745,"content":2195},[2196,2198,2204],{"text":2197,"type":749},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":2199,"type":749,"marks":2200},"boxing journey",[2201],{"type":784,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":2205,"type":749},".",{"type":745,"content":2207},[2208,2214],{"text":2209,"type":749,"marks":2210},"Research supports this",[2211],{"type":784,"attrs":2212},{"href":2213,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":2215,"type":749}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":771,"attrs":2217,"content":2218},{"level":773},[2219],{"text":2220,"type":749},"Enhancing Focus and Mental Clarity",{"type":745,"content":2222},[2223],{"text":2224,"type":749},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":745,"content":2226},[2227],{"text":2228,"type":749},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":771,"attrs":2230,"content":2231},{"level":773},[2232],{"text":2233,"type":749},"Building Resilience and Mental Toughness",{"type":745,"content":2235},[2236],{"text":2237,"type":749},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":745,"content":2239},[2240,2246],{"text":2241,"type":749,"marks":2242},"Research highlights",[2243],{"type":784,"attrs":2244},{"href":2245,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":2247,"type":749}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":771,"attrs":2249,"content":2250},{"level":773},[2251],{"text":2252,"type":749},"The Power of Community",{"type":745,"content":2254},[2255],{"text":2256,"type":749},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":745,"content":2258},[2259],{"text":2260,"type":749},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":771,"attrs":2262,"content":2263},{"level":773},[2264],{"text":2265,"type":749},"Become Stronger Than Yesterday",{"type":745,"content":2267},[2268],{"text":2269,"type":749},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":745,"content":2271},[2272,2274,2280],{"text":2273,"type":749},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":2275,"type":749,"marks":2276},"welcome you to FightCamp",[2277],{"type":784,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":2281,"type":749}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2283,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2288,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2284,"component":118,"meta_info":2285,"meta_title":7,"block_image":2286,"cover_image":2287,"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},[],[],"2025-06-06 00:00",{"_uid":2292,"title":2122,"plugin":43,"description":2293},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":2295,"alt":2296,"name":7,"focus":7,"title":7,"source":7,"filename":2297,"copyright":7,"fieldtype":50,"meta_data":2298,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":2296,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":2308,"created_at":2309,"published_at":2310,"updated_at":2311,"id":2312,"uuid":2313,"content":2314,"slug":2478,"full_slug":2479,"sort_by_date":48,"position":2480,"tag_list":2481,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":2482,"first_published_at":2483,"release_id":48,"lang":60,"path":1006,"alternates":2484,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":2315,"faqs":2316,"title":2308,"topic":2325,"author":2340,"content":2341,"category":2459,"schedule":2467,"component":990,"meta_info":2468,"cover_image":2472,"description":2476,"contributors":2477},"357626bb-6aad-48f7-8c87-99219b73aed0",[2317,2321],{"_uid":2318,"answer":2319,"question":2320,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":2322,"answer":2323,"question":2324,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2326,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2338,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2327,"component":39,"meta_info":2335,"block_image":2336,"cover_image":2337,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2328,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2329,"component":118,"meta_info":2330,"meta_title":7,"block_image":2331,"cover_image":2332,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":742,"content":2342},[2343,2347,2351,2366,2370,2373,2378,2392,2416,2440,2444,2455],{"type":745,"content":2344},[2345],{"text":2346,"type":749},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":771,"attrs":2348,"content":2349},{"level":773},[2350],{"text":2320,"type":749},{"type":745,"content":2352},[2353,2355,2364],{"text":2354,"type":749},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":2356,"type":749,"marks":2357},"FightCamp app",[2358,2362],{"type":784,"attrs":2359},{"href":2360,"uuid":48,"anchor":48,"custom":2361,"target":787,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2363},"underline",{"text":2365,"type":749}," are all examples of fitness goals.",{"type":771,"attrs":2367,"content":2368},{"level":773},[2369],{"text":2324,"type":749},{"type":745,"content":2371},[2372],{"text":2323,"type":749},{"type":771,"attrs":2374,"content":2375},{"level":773},[2376],{"text":2377,"type":749},"Setting Your Goals",{"type":745,"content":2379},[2380,2382,2390],{"text":2381,"type":749},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":2383,"type":749,"marks":2384},"SMART goals",[2385,2389],{"type":784,"attrs":2386},{"href":2387,"uuid":48,"anchor":48,"custom":2388,"target":787,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":2363},{"text":2391,"type":749}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":745,"content":2393},[2394,2396,2404,2406,2414],{"text":2395,"type":749},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":2397,"type":749,"marks":2398},"accountability partners",[2399,2403],{"type":784,"attrs":2400},{"href":2401,"uuid":48,"anchor":48,"custom":2402,"target":787,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":2363},{"text":2405,"type":749},". People who have someone they are accountable to are ",{"text":2407,"type":749,"marks":2408},"95% more likely to hit their goals",[2409,2413],{"type":784,"attrs":2410},{"href":2411,"uuid":48,"anchor":48,"custom":2412,"target":787,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":2363},{"text":2415,"type":749},". ",{"type":745,"content":2417},[2418,2420,2428,2430,2438],{"text":2419,"type":749},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":2421,"type":749,"marks":2422},"FightCamp Community",[2423,2427],{"type":784,"attrs":2424},{"href":2425,"uuid":48,"anchor":48,"custom":2426,"target":787,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":2363},{"text":2429,"type":749}," and tag the ",{"text":2431,"type":749,"marks":2432},"Trainers",[2433,2437],{"type":784,"attrs":2434},{"href":2435,"uuid":48,"anchor":48,"custom":2436,"target":787,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2363},{"text":2439,"type":749}," and me and we’ll help you stay accountable. ",{"type":771,"attrs":2441,"content":2442},{"level":773},[2443],{"text":1827,"type":749},{"type":745,"content":2445},[2446,2447,2453],{"text":970,"type":749},{"text":972,"type":749,"marks":2448},[2449,2452],{"type":784,"attrs":2450},{"href":976,"uuid":48,"anchor":48,"custom":2451,"target":787,"linktype":13},{},{"type":2363},{"text":2454,"type":749}," 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":745,"content":2456},[2457],{"text":2458,"type":749},"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":2460,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2465,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2466,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2461,"component":118,"meta_info":2462,"meta_title":7,"block_image":2463,"cover_image":2464,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":2469,"title":2470,"plugin":43,"description":2471},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":2473,"alt":2474,"name":7,"focus":7,"title":2474,"filename":2475,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[1002],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":2486,"created_at":2487,"published_at":2488,"updated_at":2489,"id":2490,"uuid":2491,"content":2492,"slug":2722,"full_slug":2723,"sort_by_date":48,"position":2724,"tag_list":2725,"is_startpage":9,"parent_id":1003,"meta_data":48,"group_id":2726,"first_published_at":2488,"release_id":48,"lang":60,"path":1006,"alternates":2727,"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":2493,"faqs":2494,"title":2486,"topic":2503,"author":2518,"content":2519,"category":2703,"schedule":2711,"component":990,"meta_info":2712,"cover_image":2716,"description":2720,"contributors":2721},"a983449a-f8b7-47b4-82af-2f189684608f",[2495,2499],{"_uid":2496,"answer":2497,"question":2498,"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":2500,"answer":2501,"question":2502,"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":2504,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2516,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2505,"component":39,"meta_info":2513,"block_image":2514,"cover_image":2515,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2506,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2511,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2507,"component":118,"meta_info":2508,"meta_title":7,"block_image":2509,"cover_image":2510,"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":742,"content":2520},[2521,2525,2529,2539,2544,2549,2563,2567,2572,2587,2591,2596,2600,2604,2650,2655,2659,2673,2677,2681,2685,2690,2700],{"type":745,"content":2522},[2523],{"text":2524,"type":749},"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":745,"content":2526},[2527],{"text":2528,"type":749},"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":745,"content":2530},[2531,2533,2537],{"text":2532,"type":749},"But before answering the question, ",{"text":2534,"type":749,"marks":2535},"Which exercise is best for hormone balance?",[2536],{"type":1251},{"text":2538,"type":749}," 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":771,"attrs":2540,"content":2541},{"level":773},[2542],{"text":2543,"type":749},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":771,"attrs":2545,"content":2546},{"level":1473},[2547],{"text":2548,"type":749},"Cortisol",{"type":745,"content":2550},[2551,2553,2561],{"text":2552,"type":749},"According to the ",{"text":2554,"type":749,"marks":2555},"National Academy of Sports Medicine",[2556,2560],{"type":784,"attrs":2557},{"href":2558,"uuid":48,"anchor":48,"custom":2559,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":2363},{"text":2562,"type":749},", 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":745,"content":2564},[2565],{"text":2566,"type":749},"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":771,"attrs":2568,"content":2569},{"level":1473},[2570],{"text":2571,"type":749},"Insulin",{"type":745,"content":2573},[2574,2576,2585],{"text":2575,"type":749},"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":2577,"type":749,"marks":2578},"Byrdie",[2579,2583,2584],{"type":784,"attrs":2580},{"href":2581,"uuid":48,"anchor":48,"custom":2582,"target":787,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":1251},{"type":2363},{"text":2586,"type":749},": “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":745,"content":2588},[2589],{"text":2590,"type":749},"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":771,"attrs":2592,"content":2593},{"level":1473},[2594],{"text":2595,"type":749},"Sex Hormones",{"type":745,"content":2597},[2598],{"text":2599,"type":749},"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":745,"content":2601},[2602],{"text":2603,"type":749},"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":745,"content":2605},[2606,2608,2617,2618,2626,2628,2632,2634,2638,2640,2648],{"text":2607,"type":749},"In an interview for ",{"text":2609,"type":749,"marks":2610},"Well + Good",[2611,2615,2616],{"type":784,"attrs":2612},{"href":2613,"uuid":48,"anchor":48,"custom":2614,"target":787,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":1251},{"type":2363},{"text":1413,"type":749},{"text":2619,"type":749,"marks":2620},"Sara Gottfried, MD",[2621,2625],{"type":784,"attrs":2622},{"href":2623,"uuid":48,"anchor":48,"custom":2624,"target":787,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":2363},{"text":2627,"type":749},", author of ",{"text":2629,"type":749,"marks":2630},"The Hormone Cure",[2631],{"type":1251},{"text":2633,"type":749}," and ",{"text":2635,"type":749,"marks":2636},"The Hormone Reset Diet",[2637],{"type":1251},{"text":2639,"type":749}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":2641,"type":749,"marks":2642},"reverse this trend",[2643,2647],{"type":784,"attrs":2644},{"href":2645,"uuid":48,"anchor":48,"custom":2646,"target":787,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":2363},{"text":2649,"type":749},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":771,"attrs":2651,"content":2652},{"level":773},[2653],{"text":2654,"type":749},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":745,"content":2656},[2657],{"text":2658,"type":749},"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":745,"content":2660},[2661,2663,2671],{"text":2662,"type":749},"In an ",{"text":2664,"type":749,"marks":2665},"article for Johns Hopkins Medicine",[2666,2670],{"type":784,"attrs":2667},{"href":2668,"uuid":48,"anchor":48,"custom":2669,"target":787,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":2363},{"text":2672,"type":749},", 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":745,"content":2674},[2675],{"text":2676,"type":749},"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":745,"content":2678},[2679],{"text":2680,"type":749},"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":745,"content":2682},[2683],{"text":2684,"type":749},"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":771,"attrs":2686,"content":2687},{"level":773},[2688],{"text":2689,"type":749},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":745,"content":2691},[2692,2693,2699],{"text":970,"type":749},{"text":972,"type":749,"marks":2694},[2695,2698],{"type":784,"attrs":2696},{"href":976,"uuid":48,"anchor":48,"custom":2697,"target":48,"linktype":13},{},{"type":2363},{"text":1324,"type":749},{"type":745,"content":2701},[2702],{"text":1328,"type":749},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2704,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2709,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2705,"component":118,"meta_info":2706,"meta_title":7,"block_image":2707,"cover_image":2708,"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":2713,"title":2714,"plugin":43,"description":2715},"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":2717,"alt":2718,"name":7,"focus":7,"title":2718,"filename":2719,"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,[1002],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":990,"created_at":2729,"published_at":2730,"updated_at":2731,"id":2732,"uuid":2733,"content":2734,"slug":990,"full_slug":2755,"sort_by_date":48,"position":446,"tag_list":2756,"is_startpage":9,"parent_id":2757,"meta_data":48,"group_id":2758,"first_published_at":2759,"release_id":48,"lang":60,"path":7,"alternates":2760,"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":2735,"component":2736,"meta_info":2737,"custom_content_list":2739},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2738,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2740,2745,2750],{"_uid":2741,"label":2742,"value":2743,"dev_id":2744,"component":749},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2746,"label":2747,"value":2748,"dev_id":2749,"component":749},"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":2751,"label":2752,"value":2753,"dev_id":2754,"component":749},"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",[],1785892890711]