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& 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":702,"faqs":703,"title":695,"topic":721,"author":736,"content":737,"category":1026,"schedule":1034,"component":1035,"meta_info":1036,"cover_image":1040,"description":1044,"contributors":1045},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[704,709,713,717],{"_uid":705,"answer":706,"question":707,"component":708},"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?","faq_schema",{"_uid":710,"answer":711,"question":712,"component":708},"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":714,"answer":715,"question":716,"component":708},"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":718,"answer":719,"question":720,"component":708},"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":722,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":734,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":735,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":723,"component":39,"meta_info":731,"block_image":732,"cover_image":733,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":724,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":729,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":725,"component":118,"meta_info":726,"meta_title":7,"block_image":727,"cover_image":728,"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":738,"content":739},"doc",[740,746,750,754,760,763,767,771,917,921,925,929,934,955,987,992,1002,1007,1022],{"type":741,"content":742},"paragraph",[743],{"text":744,"type":745},"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.","text",{"type":741,"content":747},[748],{"text":749,"type":745},"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":741,"content":751},[752],{"text":753,"type":745},"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":755,"attrs":756,"content":758},"heading",{"level":757},2,[759],{"text":707,"type":745},{"type":741,"content":761},[762],{"text":706,"type":745},{"type":755,"attrs":764,"content":765},{"level":757},[766],{"text":712,"type":745},{"type":741,"content":768},[769],{"text":770,"type":745},"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":772,"content":773},"bullet_list",[774,809,854,885],{"type":775,"content":776},"list_item",[777,781],{"type":741,"content":778},[779],{"text":780,"type":745},"Physical Activity",{"type":772,"content":782},[783,789,795],{"type":775,"content":784},[785],{"type":741,"content":786},[787],{"text":788,"type":745},"Exercise/cardio routines",{"type":775,"content":790},[791],{"type":741,"content":792},[793],{"text":794,"type":745},"Personal programming",{"type":775,"content":796},[797,801],{"type":741,"content":798},[799],{"text":800,"type":745},"Event preparation ",{"type":772,"content":802},[803],{"type":775,"content":804},[805],{"type":741,"content":806},[807],{"text":808,"type":745},"Obstacle course training, race training (running, biking, swimming)",{"type":775,"content":810},[811,814],{"type":741,"content":812},[813],{"text":433,"type":745},{"type":772,"content":815},[816,822,828],{"type":775,"content":817},[818],{"type":741,"content":819},[820],{"text":821,"type":745},"Meal planning",{"type":775,"content":823},[824],{"type":741,"content":825},[826],{"text":827,"type":745},"Dieting",{"type":775,"content":829},[830,834],{"type":741,"content":831},[832],{"text":833,"type":745},"Teaching nutritional information",{"type":772,"content":835},[836,842,848],{"type":775,"content":837},[838],{"type":741,"content":839},[840],{"text":841,"type":745},"Calories",{"type":775,"content":843},[844],{"type":741,"content":845},[846],{"text":847,"type":745},"Macros/micros",{"type":775,"content":849},[850],{"type":741,"content":851},[852],{"text":853,"type":745},"Supplementation",{"type":775,"content":855},[856,859],{"type":741,"content":857},[858],{"text":406,"type":745},{"type":772,"content":860},[861,867,873,879],{"type":775,"content":862},[863],{"type":741,"content":864},[865],{"text":866,"type":745},"Stress reduction",{"type":775,"content":868},[869],{"type":741,"content":870},[871],{"text":872,"type":745},"Habit formation",{"type":775,"content":874},[875],{"type":741,"content":876},[877],{"text":878,"type":745},"Improving self-image ",{"type":775,"content":880},[881],{"type":741,"content":882},[883],{"text":884,"type":745},"Practicing positive mindset creation",{"type":775,"content":886},[887,891],{"type":741,"content":888},[889],{"text":890,"type":745},"Personal Wellness",{"type":772,"content":892},[893,899,905,911],{"type":775,"content":894},[895],{"type":741,"content":896},[897],{"text":898,"type":745},"Work-life balance",{"type":775,"content":900},[901],{"type":741,"content":902},[903],{"text":904,"type":745},"Increasing life satisfaction",{"type":775,"content":906},[907],{"type":741,"content":908},[909],{"text":910,"type":745},"Prioritizing self-care",{"type":775,"content":912},[913],{"type":741,"content":914},[915],{"text":916,"type":745},"Time management",{"type":755,"attrs":918,"content":919},{"level":757},[920],{"text":716,"type":745},{"type":741,"content":922},[923],{"text":924,"type":745},"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":741,"content":926},[927],{"text":928,"type":745},"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":755,"attrs":930,"content":931},{"level":757},[932],{"text":933,"type":745},"What to Look For?",{"type":741,"content":935},[936,938,943,945,949,951,953],{"text":937,"type":745},"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":939,"type":745,"marks":940},"Are they certified? (Note: ",[941],{"type":942},"italic",{"text":944,"type":745},"credentials do not always mean being qualified)",{"text":946,"type":745,"marks":947}," Do their clients have promising success? What is the value of what they are offering? ",[948],{"type":942},{"text":950,"type":745},"It’s important to make sure the coach you choose is the right fit for you.",{"type":952},"hard_break",{"text":954,"type":745},"Things to keep in mind when researching:",{"type":772,"content":956},[957,963,969,975,981],{"type":775,"content":958},[959],{"type":741,"content":960},[961],{"text":962,"type":745},"Degrees",{"type":775,"content":964},[965],{"type":741,"content":966},[967],{"text":968,"type":745},"Licenses",{"type":775,"content":970},[971],{"type":741,"content":972},[973],{"text":974,"type":745},"Accredited certifications",{"type":775,"content":976},[977],{"type":741,"content":978},[979],{"text":980,"type":745},"Client testimonies or reviews",{"type":775,"content":982},[983],{"type":741,"content":984},[985],{"text":986,"type":745},"Success stories",{"type":755,"attrs":988,"content":989},{"level":757},[990],{"text":991,"type":745},"Your Road to Wellness",{"type":741,"content":993},[994,996,1000],{"text":995,"type":745},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":997,"type":745,"marks":998},"x, y or z ",[999],{"type":942},{"text":1001,"type":745},"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":755,"attrs":1003,"content":1004},{"level":757},[1005],{"text":1006,"type":745},"Train Like A Fighter",{"type":741,"content":1008},[1009,1011,1020],{"text":1010,"type":745},"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":1012,"type":745,"marks":1013},"FightCamp",[1014],{"type":1015,"attrs":1016},"link",{"href":1017,"uuid":48,"anchor":48,"custom":1018,"target":1019,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},"_blank",{"text":1021,"type":745}," 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":741,"content":1023},[1024],{"text":1025,"type":745},"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":1027,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1032,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1033,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1028,"component":118,"meta_info":1029,"meta_title":7,"block_image":1030,"cover_image":1031,"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","article",{"_uid":1037,"title":1038,"plugin":43,"description":1039},"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":1041,"alt":1042,"name":7,"focus":7,"title":1042,"filename":1043,"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,[1050],"featured",60887917,"66a9ab1b-5a9e-4247-849f-dcea46110204","wellness/{{story.slug}}",[],{"name":1056,"created_at":1057,"published_at":1058,"updated_at":1059,"id":1060,"uuid":1061,"content":1062,"slug":1327,"full_slug":1328,"sort_by_date":48,"position":1329,"tag_list":1330,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":1332,"first_published_at":1333,"release_id":48,"lang":60,"path":1053,"alternates":1334,"default_full_slug":48,"translated_slugs":48},"Setting Goals for Your Fitness and Wellness","2023-01-30T18:09:40.477Z","2024-09-11T23:35:07.760Z","2024-09-11T23:35:07.785Z",254445066,"631c860a-eda7-4dc1-b295-7ed0f9a9e67b",{"_uid":1063,"faqs":1064,"title":1056,"topic":1081,"author":736,"content":1096,"category":1308,"schedule":1316,"component":1035,"meta_info":1317,"cover_image":1321,"description":1325,"contributors":1326},"e830f475-d311-47a7-a580-bf4708fb885a",[1065,1069,1073,1077],{"_uid":1066,"answer":1067,"question":1068,"component":708},"ab803968-c675-4c6d-8cf2-c95d42321167","At its basic core definition, fitness could best be described as the condition of an individual based on their physical health. Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?",{"_uid":1070,"answer":1071,"question":1072,"component":708},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":1074,"answer":1075,"question":1076,"component":708},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":1078,"answer":1079,"question":1080,"component":708},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1082,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1094,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1083,"component":39,"meta_info":1091,"block_image":1092,"cover_image":1093,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1084,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1085,"component":118,"meta_info":1086,"meta_title":7,"block_image":1087,"cover_image":1088,"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":738,"content":1097},[1098,1113,1123,1147,1152,1155,1160,1163,1168,1182,1186,1190,1194,1198,1202,1206,1212,1216,1224,1228,1232,1236,1240,1244,1248,1252,1260,1264,1268,1272,1276,1280,1285,1289,1294,1304],{"type":741,"content":1099},[1100,1102,1111],{"text":1101,"type":745},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (",{"text":1103,"type":745,"marks":1104},"according to most experts",[1105,1109],{"type":1015,"attrs":1106},{"href":1107,"uuid":48,"anchor":48,"custom":1108,"target":1019,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1110},"underline",{"text":1112,"type":745},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":741,"content":1114},[1115,1117,1121],{"text":1116,"type":745},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":1118,"type":745,"marks":1119},"“let food be thy medicine,” ",[1120],{"type":942},{"text":1122,"type":745},"as well as believing that disease was not a punishment from the Gods. ",{"type":741,"content":1124},[1125,1127,1135,1137,1145],{"text":1126,"type":745},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":1128,"type":745,"marks":1129},"coined the term wellness",[1130,1134],{"type":1015,"attrs":1131},{"href":1132,"uuid":48,"anchor":48,"custom":1133,"target":1019,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":1110},{"text":1136,"type":745},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":1138,"type":745,"marks":1139},"fitness and wellness",[1140,1144],{"type":1015,"attrs":1141},{"href":1142,"uuid":48,"anchor":48,"custom":1143,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1110},{"text":1146,"type":745}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":755,"attrs":1148,"content":1149},{"level":757},[1150],{"text":1151,"type":745},"What is Fitness?",{"type":741,"content":1153},[1154],{"text":1067,"type":745},{"type":755,"attrs":1156,"content":1157},{"level":757},[1158],{"text":1159,"type":745},"What is Wellness?",{"type":741,"content":1161},[1162],{"text":1071,"type":745},{"type":755,"attrs":1164,"content":1165},{"level":757},[1166],{"text":1167,"type":745},"How to Set Goals for Fitness and Wellness",{"type":741,"content":1169},[1170,1172,1180],{"text":1171,"type":745},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":1173,"type":745,"marks":1174},"S.M.A.R.T. goals",[1175,1179],{"type":1015,"attrs":1176},{"href":1177,"uuid":48,"anchor":48,"custom":1178,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1110},{"text":1181,"type":745},":",{"type":741,"content":1183},[1184],{"text":1185,"type":745},"S - Specific",{"type":741,"content":1187},[1188],{"text":1189,"type":745},"M - Measurable",{"type":741,"content":1191},[1192],{"text":1193,"type":745},"A - Achievable",{"type":741,"content":1195},[1196],{"text":1197,"type":745},"R - Relevant",{"type":741,"content":1199},[1200],{"text":1201,"type":745},"T - Timeframe ",{"type":741,"content":1203},[1204],{"text":1205,"type":745},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":755,"attrs":1207,"content":1209},{"level":1208},3,[1210],{"text":1211,"type":745},"Fitness",{"type":741,"content":1213},[1214],{"text":1215,"type":745},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":772,"content":1217},[1218],{"type":775,"content":1219},[1220],{"type":741,"content":1221},[1222],{"text":1223,"type":745},"Example Goal: Weight loss",{"type":741,"content":1225},[1226],{"text":1227,"type":745},"S - 30 lbs.",{"type":741,"content":1229},[1230],{"text":1231,"type":745},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":741,"content":1233},[1234],{"text":1235,"type":745},"A - Doable through proper exercise and nutrition management",{"type":741,"content":1237},[1238],{"text":1239,"type":745},"R - Plan for setbacks (ex. Traveling for work)",{"type":741,"content":1241},[1242],{"text":1243,"type":745},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":755,"attrs":1245,"content":1246},{"level":1208},[1247],{"text":339,"type":745},{"type":741,"content":1249},[1250],{"text":1251,"type":745},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":772,"content":1253},[1254],{"type":775,"content":1255},[1256],{"type":741,"content":1257},[1258],{"text":1259,"type":745},"Example Goal: Taking supplements every day (habit creation)",{"type":741,"content":1261},[1262],{"text":1263,"type":745},"S - Take fish oil in the morning, and melatonin in the evening",{"type":741,"content":1265},[1266],{"text":1267,"type":745},"M - Create a calendar chart to track progress - mark off successful days",{"type":741,"content":1269},[1270],{"text":1271,"type":745},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":741,"content":1273},[1274],{"text":1275,"type":745},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":741,"content":1277},[1278],{"text":1279,"type":745},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":755,"attrs":1281,"content":1282},{"level":757},[1283],{"text":1284,"type":745},"Progress Over Perfection",{"type":741,"content":1286},[1287],{"text":1288,"type":745},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":755,"attrs":1290,"content":1291},{"level":757},[1292],{"text":1293,"type":745},"Train For Your Fitness & Wellness",{"type":741,"content":1295},[1296,1297,1303],{"text":1010,"type":745},{"text":1012,"type":745,"marks":1298},[1299,1302],{"type":1015,"attrs":1300},{"href":1017,"uuid":48,"anchor":48,"custom":1301,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":1305},[1306],{"text":1307,"type":745},"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":1309,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1314,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1310,"component":118,"meta_info":1311,"meta_title":7,"block_image":1312,"cover_image":1313,"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":1318,"title":1319,"plugin":43,"description":1320},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":1322,"alt":1323,"name":7,"focus":7,"title":1323,"filename":1324,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[1050,1331],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1336,"created_at":1337,"published_at":1338,"updated_at":1339,"id":1340,"uuid":1341,"content":1342,"slug":1504,"full_slug":1505,"sort_by_date":48,"position":1506,"tag_list":1507,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":1508,"first_published_at":1509,"release_id":48,"lang":60,"path":1053,"alternates":1510,"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":1343,"faqs":1344,"title":1336,"topic":1353,"author":1368,"content":1369,"category":1485,"schedule":1493,"component":1035,"meta_info":1494,"cover_image":1498,"description":1502,"contributors":1503},"357626bb-6aad-48f7-8c87-99219b73aed0",[1345,1349],{"_uid":1346,"answer":1347,"question":1348,"component":708},"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":1350,"answer":1351,"question":1352,"component":708},"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":1354,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1366,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1355,"component":39,"meta_info":1363,"block_image":1364,"cover_image":1365,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1356,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1357,"component":118,"meta_info":1358,"meta_title":7,"block_image":1359,"cover_image":1360,"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":738,"content":1370},[1371,1375,1379,1393,1397,1400,1405,1418,1442,1466,1471,1482],{"type":741,"content":1372},[1373],{"text":1374,"type":745},"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":755,"attrs":1376,"content":1377},{"level":757},[1378],{"text":1348,"type":745},{"type":741,"content":1380},[1381,1383,1391],{"text":1382,"type":745},"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":1384,"type":745,"marks":1385},"FightCamp app",[1386,1390],{"type":1015,"attrs":1387},{"href":1388,"uuid":48,"anchor":48,"custom":1389,"target":1019,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1110},{"text":1392,"type":745}," are all examples of fitness goals.",{"type":755,"attrs":1394,"content":1395},{"level":757},[1396],{"text":1352,"type":745},{"type":741,"content":1398},[1399],{"text":1351,"type":745},{"type":755,"attrs":1401,"content":1402},{"level":757},[1403],{"text":1404,"type":745},"Setting Your Goals",{"type":741,"content":1406},[1407,1409,1416],{"text":1408,"type":745},"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":1410,"type":745,"marks":1411},"SMART goals",[1412,1415],{"type":1015,"attrs":1413},{"href":1177,"uuid":48,"anchor":48,"custom":1414,"target":1019,"linktype":13},{},{"type":1110},{"text":1417,"type":745}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":741,"content":1419},[1420,1422,1430,1432,1440],{"text":1421,"type":745},"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":1423,"type":745,"marks":1424},"accountability partners",[1425,1429],{"type":1015,"attrs":1426},{"href":1427,"uuid":48,"anchor":48,"custom":1428,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1110},{"text":1431,"type":745},". People who have someone they are accountable to are ",{"text":1433,"type":745,"marks":1434},"95% more likely to hit their goals",[1435,1439],{"type":1015,"attrs":1436},{"href":1437,"uuid":48,"anchor":48,"custom":1438,"target":1019,"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":1110},{"text":1441,"type":745},". ",{"type":741,"content":1443},[1444,1446,1454,1456,1464],{"text":1445,"type":745},"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":1447,"type":745,"marks":1448},"FightCamp Community",[1449,1453],{"type":1015,"attrs":1450},{"href":1451,"uuid":48,"anchor":48,"custom":1452,"target":1019,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/","[object Object]",{"type":1110},{"text":1455,"type":745}," and tag the ",{"text":1457,"type":745,"marks":1458},"Trainers",[1459,1463],{"type":1015,"attrs":1460},{"href":1461,"uuid":48,"anchor":48,"custom":1462,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1110},{"text":1465,"type":745}," and me and we’ll help you stay accountable. ",{"type":755,"attrs":1467,"content":1468},{"level":757},[1469],{"text":1470,"type":745},"Train Like a Fighter",{"type":741,"content":1472},[1473,1474,1480],{"text":1010,"type":745},{"text":1012,"type":745,"marks":1475},[1476,1479],{"type":1015,"attrs":1477},{"href":1017,"uuid":48,"anchor":48,"custom":1478,"target":1019,"linktype":13},{},{"type":1110},{"text":1481,"type":745}," 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":741,"content":1483},[1484],{"text":1307,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1486,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1491,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1487,"component":118,"meta_info":1488,"meta_title":7,"block_image":1489,"cover_image":1490,"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":1495,"title":1496,"plugin":43,"description":1497},"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":1499,"alt":1500,"name":7,"focus":7,"title":1500,"filename":1501,"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,[1050],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1512,"created_at":1513,"published_at":1514,"updated_at":1515,"id":1516,"uuid":1517,"content":1518,"slug":1822,"full_slug":1823,"sort_by_date":48,"position":1824,"tag_list":1825,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":1826,"first_published_at":1514,"release_id":48,"lang":60,"path":1053,"alternates":1827,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":1519,"faqs":1520,"title":1512,"topic":1533,"author":1548,"content":1549,"category":1803,"schedule":1811,"component":1035,"meta_info":1812,"cover_image":1816,"description":1820,"contributors":1821},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[1521,1525,1529],{"_uid":1522,"answer":1523,"question":1524,"component":708},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":1526,"answer":1527,"question":1528,"component":708},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":1530,"answer":1531,"question":1532,"component":708},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1534,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1546,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1547,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1535,"component":39,"meta_info":1543,"block_image":1544,"cover_image":1545,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1536,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1537,"component":118,"meta_info":1538,"meta_title":7,"block_image":1539,"cover_image":1540,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":738,"content":1550},[1551,1555,1569,1584,1588,1591,1596,1652,1656,1660,1664,1720,1725,1763,1768,1772,1776,1785,1790,1800],{"type":741,"content":1552},[1553],{"text":1554,"type":745},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":741,"content":1556},[1557,1559,1567],{"text":1558,"type":745},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":1560,"type":745,"marks":1561},"Shanie Smash",[1562,1566],{"type":1015,"attrs":1563},{"href":1564,"uuid":48,"anchor":48,"custom":1565,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1110},{"text":1568,"type":745},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":1570,"attrs":1571},"blok",{"id":1572,"body":1573},"59b79643-5181-4aec-8218-1896cf0cf9fc",[1574],{"_uid":1575,"link":1576,"image":1578,"title":1582,"component":1583},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":1577,"target":1019,"linktype":13,"fieldtype":14,"cached_url":1577},"https://youtu.be/EedLWEyIZX8",{"id":1579,"alt":1580,"name":7,"focus":7,"title":1580,"filename":1581,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp","image_video_link",{"type":755,"attrs":1585,"content":1586},{"level":757},[1587],{"text":1524,"type":745},{"type":741,"content":1589},[1590],{"text":1523,"type":745},{"type":755,"attrs":1592,"content":1593},{"level":1208},[1594],{"text":1595,"type":745},"Sensory Deprivation Chamber Stats",{"type":772,"content":1597},[1598,1612,1626],{"type":775,"content":1599},[1600,1604],{"type":741,"content":1601},[1602],{"text":1603,"type":745},"Heated to 94 degrees ",{"type":772,"content":1605},[1606],{"type":775,"content":1607},[1608],{"type":741,"content":1609},[1610],{"text":1611,"type":745},"Ensures you cannot feel the water, air, or your body",{"type":775,"content":1613},[1614,1618],{"type":741,"content":1615},[1616],{"text":1617,"type":745},"1200lbs. of salt",{"type":772,"content":1619},[1620],{"type":775,"content":1621},[1622],{"type":741,"content":1623},[1624],{"text":1625,"type":745},"Ensures each body is super buoyant and floats",{"type":775,"content":1627},[1628,1632],{"type":741,"content":1629},[1630],{"text":1631,"type":745},"Sanitization machines",{"type":772,"content":1633},[1634,1640,1646],{"type":775,"content":1635},[1636],{"type":741,"content":1637},[1638],{"text":1639,"type":745},"100% contaminant-free water",{"type":775,"content":1641},[1642],{"type":741,"content":1643},[1644],{"text":1645,"type":745},"Water is filtered through micron filters",{"type":775,"content":1647},[1648],{"type":741,"content":1649},[1650],{"text":1651,"type":745},"Nothing can survive such high levels of salt",{"type":741,"content":1653},[1654],{"text":1655,"type":745},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":755,"attrs":1657,"content":1658},{"level":757},[1659],{"text":1532,"type":745},{"type":741,"content":1661},[1662],{"text":1663,"type":745},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":772,"content":1665},[1666,1692,1706],{"type":775,"content":1667},[1668,1672],{"type":741,"content":1669},[1670],{"text":1671,"type":745},"High-level performing athletes",{"type":772,"content":1673},[1674,1680,1686],{"type":775,"content":1675},[1676],{"type":741,"content":1677},[1678],{"text":1679,"type":745},"Bodybuilders",{"type":775,"content":1681},[1682],{"type":741,"content":1683},[1684],{"text":1685,"type":745},"Crossfitters",{"type":775,"content":1687},[1688],{"type":741,"content":1689},[1690],{"text":1691,"type":745},"Avid fitness enthusiasts",{"type":775,"content":1693},[1694,1698],{"type":741,"content":1695},[1696],{"text":1697,"type":745},"Geriatric individuals",{"type":772,"content":1699},[1700],{"type":775,"content":1701},[1702],{"type":741,"content":1703},[1704],{"text":1705,"type":745},"Looking for joint pain relief",{"type":775,"content":1707},[1708,1712],{"type":741,"content":1709},[1710],{"text":1711,"type":745},"High-stressed work professionals",{"type":772,"content":1713},[1714],{"type":775,"content":1715},[1716],{"type":741,"content":1717},[1718],{"text":1719,"type":745},"Relieves stress and makes work/life balance better",{"type":755,"attrs":1721,"content":1722},{"level":757},[1723],{"text":1724,"type":745},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":772,"content":1726},[1727,1733,1745,1751,1757],{"type":775,"content":1728},[1729],{"type":741,"content":1730},[1731],{"text":1732,"type":745},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":775,"content":1734},[1735],{"type":741,"content":1736},[1737,1739,1743],{"text":1738,"type":745},"“I just got in the water and my body, ",{"text":1740,"type":745,"marks":1741},"dramatic pause,",[1742],{"type":942},{"text":1744,"type":745}," came all the way to the top.”",{"type":775,"content":1746},[1747],{"type":741,"content":1748},[1749],{"text":1750,"type":745},"“This is crazy…I have lost all of my sensations!”",{"type":775,"content":1752},[1753],{"type":741,"content":1754},[1755],{"text":1756,"type":745},"“I can't tell what is up and what is down.”",{"type":775,"content":1758},[1759],{"type":741,"content":1760},[1761],{"text":1762,"type":745},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":755,"attrs":1764,"content":1765},{"level":757},[1766],{"text":1767,"type":745},"Float Tank Therapy - Smash or Pass?",{"type":741,"content":1769},[1770],{"text":1771,"type":745},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":741,"content":1773},[1774],{"text":1775,"type":745},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":1570,"attrs":1777},{"id":1778,"body":1779},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[1780],{"_uid":1781,"text":1782,"image":1783,"author":1560,"component":1784},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":755,"attrs":1786,"content":1787},{"level":757},[1788],{"text":1789,"type":745},"Train and Recover Like a Fighter",{"type":741,"content":1791},[1792,1793,1799],{"text":1010,"type":745},{"text":1012,"type":745,"marks":1794},[1795,1798],{"type":1015,"attrs":1796},{"href":1017,"uuid":48,"anchor":48,"custom":1797,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":1801},[1802],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1804,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1809,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1810,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1805,"component":118,"meta_info":1806,"meta_title":7,"block_image":1807,"cover_image":1808,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1813,"title":1814,"plugin":43,"description":1815},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":1817,"alt":1818,"name":7,"focus":7,"title":1818,"filename":1819,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[1050],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":1829,"created_at":1830,"published_at":1831,"updated_at":1832,"id":1833,"uuid":1834,"content":1835,"slug":2080,"full_slug":2081,"sort_by_date":48,"position":2082,"tag_list":2083,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":2084,"first_published_at":1831,"release_id":48,"lang":60,"path":1053,"alternates":2085,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":1836,"faqs":1837,"title":1829,"topic":1878,"author":1548,"content":1893,"category":2062,"schedule":2070,"component":1035,"meta_info":2071,"cover_image":2075,"description":2078,"contributors":2079},"2f244d75-004f-444f-bc2e-7551adea7b2f",[1838,1842,1846,1850,1854,1858,1862,1866,1870,1874],{"_uid":1839,"answer":1840,"question":1841,"component":708},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":1843,"answer":1844,"question":1845,"component":708},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":1847,"answer":1848,"question":1849,"component":708},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":1851,"answer":1852,"question":1853,"component":708},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":1855,"answer":1856,"question":1857,"component":708},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":1859,"answer":1860,"question":1861,"component":708},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":1863,"answer":1864,"question":1865,"component":708},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":1867,"answer":1868,"question":1869,"component":708},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":1871,"answer":1872,"question":1873,"component":708},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":1875,"answer":1876,"question":1877,"component":708},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1879,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1891,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1892,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1880,"component":39,"meta_info":1888,"block_image":1889,"cover_image":1890,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1881,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1886,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1887,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1882,"component":118,"meta_info":1883,"meta_title":7,"block_image":1884,"cover_image":1885,"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":738,"content":1894},[1895,1907,1911,1915,1928,1932,1935,1940,1944,1949,1969,1974,1978,1983,1986,1991,1995,2000,2003,2008,2011,2016,2019,2024,2028,2033,2036,2041,2045,2049,2059],{"type":741,"content":1896},[1897,1899,1905],{"text":1898,"type":745},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":1560,"type":745,"marks":1900},[1901,1904],{"type":1015,"attrs":1902},{"href":1564,"uuid":48,"anchor":48,"custom":1903,"target":1019,"linktype":13},{},{"type":1110},{"text":1906,"type":745}," explains, that is the moment cupping therapy became mainstream.",{"type":741,"content":1908},[1909],{"text":1910,"type":745},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":741,"content":1912},[1913],{"text":1914,"type":745},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":1570,"attrs":1916},{"id":1917,"body":1918},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[1919],{"_uid":1920,"link":1921,"image":1923,"title":1927,"component":1583},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":1922,"target":1019,"linktype":13,"fieldtype":14,"cached_url":1922},"https://youtu.be/6tjOG5AhObQ",{"id":1924,"alt":1925,"name":7,"focus":7,"title":1925,"filename":1926,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS",{"type":755,"attrs":1929,"content":1930},{"level":757},[1931],{"text":1841,"type":745},{"type":741,"content":1933},[1934],{"text":1840,"type":745},{"type":755,"attrs":1936,"content":1937},{"level":757},[1938],{"text":1939,"type":745},"What Does Cupping Do for the Body?",{"type":741,"content":1941},[1942],{"text":1943,"type":745},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":755,"attrs":1945,"content":1946},{"level":1208},[1947],{"text":1948,"type":745},"Cupping Therapy Benefits:",{"type":772,"content":1950},[1951,1957,1963],{"type":775,"content":1952},[1953],{"type":741,"content":1954},[1955],{"text":1956,"type":745},"Relieves Pain",{"type":775,"content":1958},[1959],{"type":741,"content":1960},[1961],{"text":1962,"type":745},"Promotes Circulation",{"type":775,"content":1964},[1965],{"type":741,"content":1966},[1967],{"text":1968,"type":745},"Muscle Release",{"type":755,"attrs":1970,"content":1971},{"level":757},[1972],{"text":1973,"type":745},"How Do You Know Where the Cups Need to go?",{"type":741,"content":1975},[1976],{"text":1977,"type":745},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":755,"attrs":1979,"content":1980},{"level":757},[1981],{"text":1982,"type":745},"Is There Anything You Have to Do to Prepare for a Session?",{"type":741,"content":1984},[1985],{"text":1852,"type":745},{"type":755,"attrs":1987,"content":1988},{"level":757},[1989],{"text":1990,"type":745},"Can You Get Injured or Do it Wrong?",{"type":741,"content":1992},[1993],{"text":1994,"type":745},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":755,"attrs":1996,"content":1997},{"level":757},[1998],{"text":1999,"type":745},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":741,"content":2001},[2002],{"text":1860,"type":745},{"type":755,"attrs":2004,"content":2005},{"level":757},[2006],{"text":2007,"type":745},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":741,"content":2009},[2010],{"text":1864,"type":745},{"type":755,"attrs":2012,"content":2013},{"level":757},[2014],{"text":2015,"type":745},"How Often do You Recommend a Cupping Session?",{"type":741,"content":2017},[2018],{"text":1868,"type":745},{"type":755,"attrs":2020,"content":2021},{"level":757},[2022],{"text":2023,"type":745},"How Much Does a Cupping Therapy Session Cost?",{"type":741,"content":2025},[2026],{"text":2027,"type":745},"$60 - $150 depending on experience.  ",{"type":755,"attrs":2029,"content":2030},{"level":757},[2031],{"text":2032,"type":745},"What Causes Cupping Therapy Marks?",{"type":741,"content":2034},[2035],{"text":1876,"type":745},{"type":755,"attrs":2037,"content":2038},{"level":757},[2039],{"text":2040,"type":745},"Cupping Therapy - Smash or Pass?",{"type":741,"content":2042},[2043],{"text":2044,"type":745},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":755,"attrs":2046,"content":2047},{"level":757},[2048],{"text":1789,"type":745},{"type":741,"content":2050},[2051,2052,2058],{"text":1010,"type":745},{"text":1012,"type":745,"marks":2053},[2054,2057],{"type":1015,"attrs":2055},{"href":1017,"uuid":48,"anchor":48,"custom":2056,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":2060},[2061],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2063,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2068,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2069,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2064,"component":118,"meta_info":2065,"meta_title":7,"block_image":2066,"cover_image":2067,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2072,"title":2073,"plugin":43,"description":2074},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":2076,"alt":1925,"name":7,"focus":7,"title":1925,"filename":2077,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[1050],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":2087,"created_at":2088,"published_at":2089,"updated_at":2090,"id":2091,"uuid":2092,"content":2093,"slug":2336,"full_slug":2337,"sort_by_date":48,"position":2338,"tag_list":2339,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":2340,"first_published_at":2089,"release_id":48,"lang":60,"path":1053,"alternates":2341,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":2094,"faqs":2095,"title":2087,"topic":2120,"author":2135,"content":2136,"category":2317,"schedule":2325,"component":1035,"meta_info":2326,"cover_image":2330,"description":2334,"contributors":2335},"15047e90-1cb3-49d0-a81f-1e2be9236592",[2096,2100,2104,2108,2112,2116],{"_uid":2097,"answer":2098,"question":2099,"component":708},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":2101,"answer":2102,"question":2103,"component":708},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":2105,"answer":2106,"question":2107,"component":708},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":2109,"answer":2110,"question":2111,"component":708},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":2113,"answer":2114,"question":2115,"component":708},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":2117,"answer":2118,"question":2119,"component":708},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2121,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2133,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2134,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2122,"component":39,"meta_info":2130,"block_image":2131,"cover_image":2132,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2123,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2128,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2129,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2124,"component":118,"meta_info":2125,"meta_title":7,"block_image":2126,"cover_image":2127,"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":738,"content":2137},[2138,2142,2146,2150,2158,2162,2166,2170,2206,2210,2213,2217,2221,2267,2271,2285,2295,2299,2303,2314],{"type":741,"content":2139},[2140],{"text":2141,"type":745},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":741,"content":2143},[2144],{"text":2145,"type":745},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":755,"attrs":2147,"content":2148},{"level":757},[2149],{"text":2099,"type":745},{"type":741,"content":2151},[2152,2154],{"text":2153,"type":745},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":2155,"type":745,"marks":2156},"Yikes.",[2157],{"type":942},{"type":741,"content":2159},[2160],{"text":2161,"type":745},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":755,"attrs":2163,"content":2164},{"level":757},[2165],{"text":2103,"type":745},{"type":741,"content":2167},[2168],{"text":2169,"type":745},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":2171,"attrs":2172,"content":2175},"ordered_list",{"order":2173},{"order":2174},1,[2176,2182,2188,2194,2200],{"type":775,"content":2177},[2178],{"type":741,"content":2179},[2180],{"text":2181,"type":745},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":775,"content":2183},[2184],{"type":741,"content":2185},[2186],{"text":2187,"type":745},"Use devices at eye level to prevent bad posture habits.",{"type":775,"content":2189},[2190],{"type":741,"content":2191},[2192],{"text":2193,"type":745},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":775,"content":2195},[2196],{"type":741,"content":2197},[2198],{"text":2199,"type":745},"Do neck and shoulder stretches regularly.",{"type":775,"content":2201},[2202],{"type":741,"content":2203},[2204],{"text":2205,"type":745},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":755,"attrs":2207,"content":2208},{"level":757},[2209],{"text":2107,"type":745},{"type":741,"content":2211},[2212],{"text":2106,"type":745},{"type":755,"attrs":2214,"content":2215},{"level":757},[2216],{"text":2111,"type":745},{"type":741,"content":2218},[2219],{"text":2220,"type":745},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":2171,"attrs":2222,"content":2224},{"order":2223},{"order":2174},[2225,2231,2237,2243,2249,2255,2261],{"type":775,"content":2226},[2227],{"type":741,"content":2228},[2229],{"text":2230,"type":745},"Neck Rolls (both directions)",{"type":775,"content":2232},[2233],{"type":741,"content":2234},[2235],{"text":2236,"type":745},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":775,"content":2238},[2239],{"type":741,"content":2240},[2241],{"text":2242,"type":745},"Chin Tucks",{"type":775,"content":2244},[2245],{"type":741,"content":2246},[2247],{"text":2248,"type":745},"Arm Circles",{"type":775,"content":2250},[2251],{"type":741,"content":2252},[2253],{"text":2254,"type":745},"Rows",{"type":775,"content":2256},[2257],{"type":741,"content":2258},[2259],{"text":2260,"type":745},"Chest Openers ",{"type":775,"content":2262},[2263],{"type":741,"content":2264},[2265],{"text":2266,"type":745},"Shoulder Squeezes",{"type":755,"attrs":2268,"content":2269},{"level":757},[2270],{"text":2115,"type":745},{"type":741,"content":2272},[2273,2275,2283],{"text":2274,"type":745},"With movements and stretches to promote proper ",{"text":2276,"type":745,"marks":2277},"posture",[2278,2282],{"type":1015,"attrs":2279},{"href":2280,"uuid":48,"anchor":48,"custom":2281,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":1110},{"text":2284,"type":745},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":755,"attrs":2286,"content":2287},{"level":757},[2288,2290],{"text":2289,"type":745},"How Can Boxing Help Alleviate Tech Neck?",{"text":2291,"type":745,"marks":2292}," ",[2293],{"type":2294},"bold",{"type":741,"content":2296},[2297],{"text":2298,"type":745},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":755,"attrs":2300,"content":2301},{"level":757},[2302],{"text":1470,"type":745},{"type":741,"content":2304},[2305,2307,2313],{"text":2306,"type":745},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1012,"type":745,"marks":2308},[2309,2312],{"type":1015,"attrs":2310},{"href":1017,"uuid":48,"anchor":48,"custom":2311,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":2315},[2316],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2318,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2323,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2319,"component":118,"meta_info":2320,"meta_title":7,"block_image":2321,"cover_image":2322,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2327,"title":2328,"plugin":43,"description":2329},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":2331,"alt":2332,"name":7,"focus":7,"title":2332,"filename":2333,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[1050],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":2343,"created_at":2344,"published_at":2345,"updated_at":2346,"id":2347,"uuid":2348,"content":2349,"slug":2554,"full_slug":2555,"sort_by_date":48,"position":2556,"tag_list":2557,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":2558,"first_published_at":2559,"release_id":48,"lang":60,"path":1053,"alternates":2560,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":2350,"faqs":2351,"title":2343,"topic":2360,"author":2375,"content":2376,"category":2536,"schedule":2070,"component":1035,"meta_info":2544,"cover_image":2548,"description":2552,"contributors":2553},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[2352,2356],{"_uid":2353,"answer":2354,"question":2355,"component":708},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":2357,"answer":2358,"question":2359,"component":708},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2361,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2373,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2362,"component":39,"meta_info":2370,"block_image":2371,"cover_image":2372,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2363,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2368,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2369,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2364,"component":118,"meta_info":2365,"meta_title":7,"block_image":2366,"cover_image":2367,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":738,"content":2377},[2378,2383,2387,2391,2394,2399,2404,2408,2413,2437,2442,2446,2451,2455,2460,2464,2469,2503,2508,2512,2522],{"type":755,"attrs":2379,"content":2380},{"level":757},[2381],{"text":2382,"type":745},"Improve Your Sleep Hygiene",{"type":741,"content":2384},[2385],{"text":2386,"type":745},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":755,"attrs":2388,"content":2389},{"level":757},[2390],{"text":2355,"type":745},{"type":741,"content":2392},[2393],{"text":2354,"type":745},{"type":755,"attrs":2395,"content":2396},{"level":757},[2397],{"text":2398,"type":745},"6 Tips For Good Sleep Hygiene",{"type":755,"attrs":2400,"content":2401},{"level":1208},[2402],{"text":2403,"type":745},"1. Establish a Regular Bedtime Routine ",{"type":741,"content":2405},[2406],{"text":2407,"type":745},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":755,"attrs":2409,"content":2410},{"level":1208},[2411],{"text":2412,"type":745},"2. Be Cool and Calm",{"type":741,"content":2414},[2415,2417,2425,2427,2435],{"text":2416,"type":745},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":2418,"type":745,"marks":2419},"sleep experts",[2420,2424],{"type":1015,"attrs":2421},{"href":2422,"uuid":48,"anchor":48,"custom":2423,"target":1019,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":1110},{"text":2426,"type":745},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":2428,"type":745,"marks":2429},"CDC",[2430,2434],{"type":1015,"attrs":2431},{"href":2432,"uuid":48,"anchor":48,"custom":2433,"target":1019,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":1110},{"text":2436,"type":745},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":755,"attrs":2438,"content":2439},{"level":1208},[2440],{"text":2441,"type":745},"3. Keep it Light Before Bed ",{"type":741,"content":2443},[2444],{"text":2445,"type":745},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":755,"attrs":2447,"content":2448},{"level":1208},[2449],{"text":2450,"type":745},"4. Limit Naps During the Day ",{"type":741,"content":2452},[2453],{"text":2454,"type":745},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":755,"attrs":2456,"content":2457},{"level":1208},[2458],{"text":2459,"type":745},"5. Avoid Looking at the Clock",{"type":741,"content":2461},[2462],{"text":2463,"type":745},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":755,"attrs":2465,"content":2466},{"level":1208},[2467],{"text":2468,"type":745},"6. FightCamp First Thing in the Morning ",{"type":741,"content":2470},[2471,2473,2481,2483,2491,2493,2501],{"text":2472,"type":745},"For ",{"text":2474,"type":745,"marks":2475},"improved sleep",[2476,2480],{"type":1015,"attrs":2477},{"href":2478,"uuid":48,"anchor":48,"custom":2479,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":1110},{"text":2482,"type":745},", select an aerobic workout in the morning and complete it. ",{"text":2484,"type":745,"marks":2485},"Studies",[2486,2490],{"type":1015,"attrs":2487},{"href":2488,"uuid":48,"anchor":48,"custom":2489,"target":1019,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":1110},{"text":2492,"type":745}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":2494,"type":745,"marks":2495},"pressure to sleep",[2496,2500],{"type":1015,"attrs":2497},{"href":2498,"uuid":48,"anchor":48,"custom":2499,"target":1019,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":1110},{"text":2502,"type":745}," builds up the longer you stay awake and decreases when you sleep.",{"type":755,"attrs":2504,"content":2505},{"level":757},[2506],{"text":2507,"type":745},"Train Like a Fighter, Sleep Like a Baby",{"type":741,"content":2509},[2510],{"text":2511,"type":745},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":741,"content":2513},[2514,2515,2521],{"text":1010,"type":745},{"text":1012,"type":745,"marks":2516},[2517,2520],{"type":1015,"attrs":2518},{"href":1017,"uuid":48,"anchor":48,"custom":2519,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":2523},[2524,2526,2534],{"text":2525,"type":745},"As ",{"text":2527,"type":745,"marks":2528},"Mike Tyson",[2529,2533],{"type":1015,"attrs":2530},{"href":2531,"uuid":48,"anchor":48,"custom":2532,"target":1019,"linktype":13},"https://youtu.be/mXej1RrBiBA",{},{"type":1110},{"text":2535,"type":745}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2537,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2542,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2543,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2538,"component":118,"meta_info":2539,"meta_title":7,"block_image":2540,"cover_image":2541,"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":2545,"title":2546,"plugin":43,"description":2547},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":2549,"alt":2550,"name":7,"focus":7,"title":2550,"filename":2551,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[1050],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":2562,"created_at":2563,"published_at":2564,"updated_at":2565,"id":2566,"uuid":2567,"content":2568,"slug":2780,"full_slug":2781,"sort_by_date":48,"position":2782,"tag_list":2783,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":2784,"first_published_at":2785,"release_id":48,"lang":60,"path":1053,"alternates":2786,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":2569,"faqs":2570,"title":2562,"topic":2603,"author":1548,"content":2618,"category":2761,"schedule":2769,"component":1035,"meta_info":2770,"cover_image":2774,"description":2778,"contributors":2779},"cb154773-a461-4e7f-8fa3-509a355410cd",[2571,2575,2579,2583,2587,2591,2595,2599],{"_uid":2572,"answer":2573,"question":2574,"component":708},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":2576,"answer":2577,"question":2578,"component":708},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":2580,"answer":2581,"question":2582,"component":708},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":2584,"answer":2585,"question":2586,"component":708},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":2588,"answer":2589,"question":2590,"component":708},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":2592,"answer":2593,"question":2594,"component":708},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":2596,"answer":2597,"question":2598,"component":708},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":2600,"answer":2601,"question":2602,"component":708},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2604,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2616,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2617,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2605,"component":39,"meta_info":2613,"block_image":2614,"cover_image":2615,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2606,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2611,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2612,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2607,"component":118,"meta_info":2608,"meta_title":7,"block_image":2609,"cover_image":2610,"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":738,"content":2619},[2620,2624,2637,2641,2655,2660,2692,2696,2699,2703,2706,2710,2713,2717,2721,2725,2728,2732,2735,2740,2744,2748,2758],{"type":741,"content":2621},[2622],{"text":2623,"type":745},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":1570,"attrs":2625},{"id":2626,"body":2627},"33364d76-077d-411d-996c-9da95986ad05",[2628],{"_uid":2629,"link":2630,"image":2632,"title":2636,"component":1583},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":2631,"target":1019,"linktype":13,"fieldtype":14,"cached_url":2631},"https://youtu.be/lOA9rPKcLSI",{"id":2633,"alt":2634,"name":7,"focus":7,"title":2634,"filename":2635,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS",{"type":755,"attrs":2638,"content":2639},{"level":757},[2640],{"text":2574,"type":745},{"type":741,"content":2642},[2643,2645,2653],{"text":2644,"type":745},"A ",{"text":2646,"type":745,"marks":2647},"traditional Chinese medicine",[2648,2652],{"type":1015,"attrs":2649},{"href":2650,"uuid":48,"anchor":48,"custom":2651,"target":1019,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":1110},{"text":2654,"type":745},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":755,"attrs":2656,"content":2657},{"level":1208},[2658],{"text":2659,"type":745},"Benefits of Muscle Scraping",{"type":772,"content":2661},[2662,2668,2674,2680,2686],{"type":775,"content":2663},[2664],{"type":741,"content":2665},[2666],{"text":2667,"type":745},"Improves blood circulation",{"type":775,"content":2669},[2670],{"type":741,"content":2671},[2672],{"text":2673,"type":745},"Increases range of motion in the muscle",{"type":775,"content":2675},[2676],{"type":741,"content":2677},[2678],{"text":2679,"type":745},"Relieves muscle pain or stiffness",{"type":775,"content":2681},[2682],{"type":741,"content":2683},[2684],{"text":2685,"type":745},"Promotes metabolic cell repair",{"type":775,"content":2687},[2688],{"type":741,"content":2689},[2690],{"text":2691,"type":745},"Stimulates muscle healing and recovery",{"type":755,"attrs":2693,"content":2694},{"level":757},[2695],{"text":2582,"type":745},{"type":741,"content":2697},[2698],{"text":2581,"type":745},{"type":755,"attrs":2700,"content":2701},{"level":757},[2702],{"text":2586,"type":745},{"type":741,"content":2704},[2705],{"text":2585,"type":745},{"type":755,"attrs":2707,"content":2708},{"level":757},[2709],{"text":2590,"type":745},{"type":741,"content":2711},[2712],{"text":2589,"type":745},{"type":755,"attrs":2714,"content":2715},{"level":757},[2716],{"text":2594,"type":745},{"type":741,"content":2718},[2719],{"text":2720,"type":745},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":755,"attrs":2722,"content":2723},{"level":757},[2724],{"text":2598,"type":745},{"type":741,"content":2726},[2727],{"text":2597,"type":745},{"type":755,"attrs":2729,"content":2730},{"level":757},[2731],{"text":2602,"type":745},{"type":741,"content":2733},[2734],{"text":2601,"type":745},{"type":755,"attrs":2736,"content":2737},{"level":757},[2738],{"text":2739,"type":745},"Muscle Scraping - Smash or Pass?",{"type":741,"content":2741},[2742],{"text":2743,"type":745},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":755,"attrs":2745,"content":2746},{"level":757},[2747],{"text":1789,"type":745},{"type":741,"content":2749},[2750,2751,2757],{"text":1010,"type":745},{"text":1012,"type":745,"marks":2752},[2753,2756],{"type":1015,"attrs":2754},{"href":1017,"uuid":48,"anchor":48,"custom":2755,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":2759},[2760],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2762,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2767,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2768,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2763,"component":118,"meta_info":2764,"meta_title":7,"block_image":2765,"cover_image":2766,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":2771,"title":2772,"plugin":43,"description":2773},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":2775,"alt":2776,"name":7,"focus":7,"title":2776,"filename":2777,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[1050],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":2788,"created_at":2789,"published_at":2790,"updated_at":2791,"id":2792,"uuid":2793,"content":2794,"slug":2996,"full_slug":2997,"sort_by_date":48,"position":2998,"tag_list":2999,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":3000,"first_published_at":3001,"release_id":48,"lang":60,"path":1053,"alternates":3002,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":2795,"faqs":2796,"title":2788,"topic":2825,"author":2135,"content":2840,"category":2978,"schedule":2769,"component":1035,"meta_info":2986,"cover_image":2990,"description":2994,"contributors":2995},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[2797,2801,2805,2809,2813,2817,2821],{"_uid":2798,"answer":2799,"question":2800,"component":708},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":2802,"answer":2803,"question":2804,"component":708},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":2806,"answer":2807,"question":2808,"component":708},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":2810,"answer":2811,"question":2812,"component":708},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":2814,"answer":2815,"question":2816,"component":708},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":2818,"answer":2819,"question":2820,"component":708},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":2822,"answer":2823,"question":2824,"component":708},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2826,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2838,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2839,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2827,"component":39,"meta_info":2835,"block_image":2836,"cover_image":2837,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2828,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2833,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2834,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2829,"component":118,"meta_info":2830,"meta_title":7,"block_image":2831,"cover_image":2832,"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":738,"content":2841},[2842,2846,2850,2854,2858,2861,2865,2876,2908,2913,2916,2920,2924,2934,2938,2942,2945,2949,2952,2956,2959,2964,2975],{"type":741,"content":2843},[2844],{"text":2845,"type":745},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":741,"content":2847},[2848],{"text":2849,"type":745},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":741,"content":2851},[2852],{"text":2853,"type":745},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":755,"attrs":2855,"content":2856},{"level":1208},[2857],{"text":2800,"type":745},{"type":741,"content":2859},[2860],{"text":2799,"type":745},{"type":755,"attrs":2862,"content":2863},{"level":1208},[2864],{"text":2804,"type":745},{"type":741,"content":2866},[2867,2869,2874],{"text":2868,"type":745},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":2276,"type":745,"marks":2870},[2871],{"type":1015,"attrs":2872},{"href":2280,"uuid":48,"anchor":48,"custom":2873,"target":1019,"linktype":13},{},{"text":2875,"type":745}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":772,"content":2877},[2878,2884,2890,2896,2902],{"type":775,"content":2879},[2880],{"type":741,"content":2881},[2882],{"text":2883,"type":745},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":775,"content":2885},[2886],{"type":741,"content":2887},[2888],{"text":2889,"type":745},"Swing your arms gently at approximately a 90-degree angle",{"type":775,"content":2891},[2892],{"type":741,"content":2893},[2894],{"text":2895,"type":745},"Land on your heel with every step",{"type":775,"content":2897},[2898],{"type":741,"content":2899},[2900],{"text":2901,"type":745},"Move your hips forward (not side-to-side)",{"type":775,"content":2903},[2904],{"type":741,"content":2905},[2906],{"text":2907,"type":745},"Aim for shorter, brisker strides",{"type":755,"attrs":2909,"content":2910},{"level":1208},[2911],{"text":2912,"type":745},"How Long Should You Power Walk For?",{"type":741,"content":2914},[2915],{"text":2807,"type":745},{"type":755,"attrs":2917,"content":2918},{"level":1208},[2919],{"text":2812,"type":745},{"type":741,"content":2921},[2922],{"text":2923,"type":745},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":741,"content":2925},[2926,2928,2932],{"text":2927,"type":745},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":2929,"type":745,"marks":2930},"pumping",[2931],{"type":942},{"text":2933,"type":745},"! ",{"type":741,"content":2935},[2936],{"text":2937,"type":745},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":755,"attrs":2939,"content":2940},{"level":1208},[2941],{"text":2816,"type":745},{"type":741,"content":2943},[2944],{"text":2815,"type":745},{"type":755,"attrs":2946,"content":2947},{"level":1208},[2948],{"text":2820,"type":745},{"type":741,"content":2950},[2951],{"text":2819,"type":745},{"type":755,"attrs":2953,"content":2954},{"level":1208},[2955],{"text":2824,"type":745},{"type":741,"content":2957},[2958],{"text":2823,"type":745},{"type":755,"attrs":2960,"content":2961},{"level":757},[2962],{"text":2963,"type":745},"Train Like a Power Fighter",{"type":741,"content":2965},[2966,2968,2974],{"text":2967,"type":745},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1012,"type":745,"marks":2969},[2970,2973],{"type":1015,"attrs":2971},{"href":1017,"uuid":48,"anchor":48,"custom":2972,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":2976},[2977],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2979,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2984,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2980,"component":118,"meta_info":2981,"meta_title":7,"block_image":2982,"cover_image":2983,"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":2987,"title":2988,"plugin":43,"description":2989},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":2991,"alt":2992,"name":7,"focus":7,"title":2992,"filename":2993,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[1050],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":3004,"created_at":3005,"published_at":3006,"updated_at":3007,"id":3008,"uuid":3009,"content":3010,"slug":3240,"full_slug":3241,"sort_by_date":48,"position":3242,"tag_list":3243,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":3244,"first_published_at":3006,"release_id":48,"lang":60,"path":1053,"alternates":3245,"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":3011,"faqs":3012,"title":3004,"topic":3021,"author":2135,"content":3036,"category":3221,"schedule":3229,"component":1035,"meta_info":3230,"cover_image":3234,"description":3238,"contributors":3239},"a983449a-f8b7-47b4-82af-2f189684608f",[3013,3017],{"_uid":3014,"answer":3015,"question":3016,"component":708},"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":3018,"answer":3019,"question":3020,"component":708},"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":3022,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":3034,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":3035,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":3023,"component":39,"meta_info":3031,"block_image":3032,"cover_image":3033,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3024,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3029,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3025,"component":118,"meta_info":3026,"meta_title":7,"block_image":3027,"cover_image":3028,"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":738,"content":3037},[3038,3042,3046,3056,3061,3066,3080,3084,3089,3104,3108,3113,3117,3121,3168,3173,3177,3191,3195,3199,3203,3208,3218],{"type":741,"content":3039},[3040],{"text":3041,"type":745},"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":741,"content":3043},[3044],{"text":3045,"type":745},"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":741,"content":3047},[3048,3050,3054],{"text":3049,"type":745},"But before answering the question, ",{"text":3051,"type":745,"marks":3052},"Which exercise is best for hormone balance?",[3053],{"type":942},{"text":3055,"type":745}," 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":755,"attrs":3057,"content":3058},{"level":757},[3059],{"text":3060,"type":745},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":755,"attrs":3062,"content":3063},{"level":1208},[3064],{"text":3065,"type":745},"Cortisol",{"type":741,"content":3067},[3068,3070,3078],{"text":3069,"type":745},"According to the ",{"text":3071,"type":745,"marks":3072},"National Academy of Sports Medicine",[3073,3077],{"type":1015,"attrs":3074},{"href":3075,"uuid":48,"anchor":48,"custom":3076,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":1110},{"text":3079,"type":745},", 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":741,"content":3081},[3082],{"text":3083,"type":745},"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":755,"attrs":3085,"content":3086},{"level":1208},[3087],{"text":3088,"type":745},"Insulin",{"type":741,"content":3090},[3091,3093,3102],{"text":3092,"type":745},"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":3094,"type":745,"marks":3095},"Byrdie",[3096,3100,3101],{"type":1015,"attrs":3097},{"href":3098,"uuid":48,"anchor":48,"custom":3099,"target":1019,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":942},{"type":1110},{"text":3103,"type":745},": “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":741,"content":3105},[3106],{"text":3107,"type":745},"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":755,"attrs":3109,"content":3110},{"level":1208},[3111],{"text":3112,"type":745},"Sex Hormones",{"type":741,"content":3114},[3115],{"text":3116,"type":745},"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":741,"content":3118},[3119],{"text":3120,"type":745},"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":741,"content":3122},[3123,3125,3134,3136,3144,3146,3150,3152,3156,3158,3166],{"text":3124,"type":745},"In an interview for ",{"text":3126,"type":745,"marks":3127},"Well + Good",[3128,3132,3133],{"type":1015,"attrs":3129},{"href":3130,"uuid":48,"anchor":48,"custom":3131,"target":1019,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":942},{"type":1110},{"text":3135,"type":745},", ",{"text":3137,"type":745,"marks":3138},"Sara Gottfried, MD",[3139,3143],{"type":1015,"attrs":3140},{"href":3141,"uuid":48,"anchor":48,"custom":3142,"target":1019,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":1110},{"text":3145,"type":745},", author of ",{"text":3147,"type":745,"marks":3148},"The Hormone Cure",[3149],{"type":942},{"text":3151,"type":745}," and ",{"text":3153,"type":745,"marks":3154},"The Hormone Reset Diet",[3155],{"type":942},{"text":3157,"type":745}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":3159,"type":745,"marks":3160},"reverse this trend",[3161,3165],{"type":1015,"attrs":3162},{"href":3163,"uuid":48,"anchor":48,"custom":3164,"target":1019,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":1110},{"text":3167,"type":745},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":755,"attrs":3169,"content":3170},{"level":757},[3171],{"text":3172,"type":745},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":741,"content":3174},[3175],{"text":3176,"type":745},"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":741,"content":3178},[3179,3181,3189],{"text":3180,"type":745},"In an ",{"text":3182,"type":745,"marks":3183},"article for Johns Hopkins Medicine",[3184,3188],{"type":1015,"attrs":3185},{"href":3186,"uuid":48,"anchor":48,"custom":3187,"target":1019,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":1110},{"text":3190,"type":745},", 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":741,"content":3192},[3193],{"text":3194,"type":745},"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":741,"content":3196},[3197],{"text":3198,"type":745},"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":741,"content":3200},[3201],{"text":3202,"type":745},"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":755,"attrs":3204,"content":3205},{"level":757},[3206],{"text":3207,"type":745},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":741,"content":3209},[3210,3211,3217],{"text":1010,"type":745},{"text":1012,"type":745,"marks":3212},[3213,3216],{"type":1015,"attrs":3214},{"href":1017,"uuid":48,"anchor":48,"custom":3215,"target":48,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":3219},[3220],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3222,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3227,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3228,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3223,"component":118,"meta_info":3224,"meta_title":7,"block_image":3225,"cover_image":3226,"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":3231,"title":3232,"plugin":43,"description":3233},"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":3235,"alt":3236,"name":7,"focus":7,"title":3236,"filename":3237,"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,[1050],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":3247,"created_at":3248,"published_at":3249,"updated_at":3250,"id":3251,"uuid":3252,"content":3253,"slug":3487,"full_slug":3488,"sort_by_date":48,"position":3489,"tag_list":3490,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":3491,"first_published_at":3492,"release_id":48,"lang":60,"path":1053,"alternates":3493,"default_full_slug":48,"translated_slugs":48},"Best Fitness & Wellness Apps to Reach Your Goals in 2023","2023-01-16T15:08:07.330Z","2023-01-23T14:52:59.933Z","2023-01-23T14:52:59.965Z",247239616,"132b7b8b-0774-4e3d-9b30-c3dd2b6857bb",{"_uid":3254,"faqs":3255,"title":3247,"topic":3272,"author":736,"content":3287,"category":3469,"schedule":3229,"component":1035,"meta_info":3477,"cover_image":3481,"description":3485,"contributors":3486},"d7860421-2c72-4adc-a9ce-287fe86a5e36",[3256,3260,3264,3268],{"_uid":3257,"answer":3258,"question":3259,"component":708},"470f66a9-8317-48b2-90a9-3c38de079f67","The best nutrition apps are:\n1. MyFitnessPal: The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. \n\n2. Noom: While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ","What are the best nutrition apps?",{"_uid":3261,"answer":3262,"question":3263,"component":708},"48708cf6-0ba3-4303-a4f8-674cb0920955","The best mental health apps are:\nHappify: With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. \n\nTalkspace: While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ","What are the best mental health apps?",{"_uid":3265,"answer":3266,"question":3267,"component":708},"2195f14b-8bcc-4410-b086-64d22ffbf93a","The best fitness apps are: \nFightCamp: Okay, so maybe we're a little bit biased, but FightCamp is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.\n\nNike Training Club: The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.","What are the best fitness apps?",{"_uid":3269,"answer":3270,"question":3271,"component":708},"64c6c976-b799-4254-9431-78a4a779297b","The best self-care apps are:\nCalm: A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. \n\nHeadspace: Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.","What are the best self-care apps?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":3273,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":3285,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":3286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":3274,"component":39,"meta_info":3282,"block_image":3283,"cover_image":3284,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3275,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3280,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3276,"component":118,"meta_info":3277,"meta_title":7,"block_image":3278,"cover_image":3279,"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":738,"content":3288},[3289,3293,3297,3302,3306,3311,3338,3343,3370,3375,3408,3413,3441,3446,3450,3455,3466],{"type":741,"content":3290},[3291],{"text":3292,"type":745},"Technology has come a long way and today, there is an app for everything. One industry that the growing accessibility of apps has positively impacted is the fitness industry. ",{"type":741,"content":3294},[3295],{"text":3296,"type":745},"Hop on any smart tech and search for apps in the health category and you will find hundreds of thousands of options to choose from. To be quite frank, this can seem highly daunting when you want to try and choose some of the best exercise apps to download. So, where should you start?",{"type":755,"attrs":3298,"content":3299},{"level":757},[3300],{"text":3301,"type":745},"Best Fitness & Wellness Apps of 2023",{"type":741,"content":3303},[3304],{"text":3305,"type":745},"Luckily, FightCamp did the homework for you and has rounded up some of the best apps for exercise, health, wellness, and nutrition so you don't have to break a sweat scrolling through the endless options.",{"type":755,"attrs":3307,"content":3308},{"level":1208},[3309],{"text":3310,"type":745},"Nutrition Apps",{"type":2171,"attrs":3312,"content":3313},{"order":2174},[3314,3326],{"type":775,"content":3315},[3316,3322],{"type":741,"content":3317},[3318],{"text":3319,"type":745,"marks":3320},"MyFitnessPal",[3321],{"type":2294},{"type":741,"content":3323},[3324],{"text":3325,"type":745},"The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. ",{"type":775,"content":3327},[3328,3334],{"type":741,"content":3329},[3330],{"text":3331,"type":745,"marks":3332},"Noom",[3333],{"type":2294},{"type":741,"content":3335},[3336],{"text":3337,"type":745},"While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ",{"type":755,"attrs":3339,"content":3340},{"level":1208},[3341],{"text":3342,"type":745},"Mental Health Apps",{"type":2171,"attrs":3344,"content":3345},{"order":2174},[3346,3358],{"type":775,"content":3347},[3348,3354],{"type":741,"content":3349},[3350],{"text":3351,"type":745,"marks":3352},"Happify",[3353],{"type":2294},{"type":741,"content":3355},[3356],{"text":3357,"type":745},"With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. ",{"type":775,"content":3359},[3360,3366],{"type":741,"content":3361},[3362],{"text":3363,"type":745,"marks":3364},"Talkspace",[3365],{"type":2294},{"type":741,"content":3367},[3368],{"text":3369,"type":745},"While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ",{"type":755,"attrs":3371,"content":3372},{"level":1208},[3373],{"text":3374,"type":745},"Fitness Apps",{"type":2171,"attrs":3376,"content":3377},{"order":2174},[3378,3396],{"type":775,"content":3379},[3380,3385],{"type":741,"content":3381},[3382],{"text":1012,"type":745,"marks":3383},[3384],{"type":2294},{"type":741,"content":3386},[3387,3389,3394],{"text":3388,"type":745},"Okay, so maybe we're a little bit biased, but ",{"text":1012,"type":745,"marks":3390},[3391],{"type":1015,"attrs":3392},{"href":1388,"uuid":48,"anchor":48,"custom":3393,"target":1019,"linktype":13},{},{"text":3395,"type":745}," is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.",{"type":775,"content":3397},[3398,3404],{"type":741,"content":3399},[3400],{"text":3401,"type":745,"marks":3402},"Nike Training Club",[3403],{"type":2294},{"type":741,"content":3405},[3406],{"text":3407,"type":745},"The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.",{"type":755,"attrs":3409,"content":3410},{"level":1208},[3411],{"text":3412,"type":745},"Self-Care Apps",{"type":2171,"attrs":3414,"content":3416},{"order":3415},{"order":2174},[3417,3430],{"type":775,"content":3418},[3419],{"type":741,"content":3420},[3421,3425,3428],{"text":3422,"type":745,"marks":3423},"Calm",[3424],{"type":2294},{"type":952,"marks":3426},[3427],{"type":2294},{"text":3429,"type":745},"A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. ",{"type":775,"content":3431},[3432],{"type":741,"content":3433},[3434,3438,3439],{"text":3435,"type":745,"marks":3436},"Headspace",[3437],{"type":2294},{"type":952},{"text":3440,"type":745},"Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.",{"type":755,"attrs":3442,"content":3443},{"level":757},[3444],{"text":3445,"type":745},"Hitting Goals Without the Stress",{"type":741,"content":3447},[3448],{"text":3449,"type":745},"Whether you’re looking for the best exercise app available today or trying to find an app to help manage stress and anxiety, these are some of the best options around, helping you to reach all your individual fitness and wellness goals in 2023.",{"type":755,"attrs":3451,"content":3452},{"level":757},[3453],{"text":3454,"type":745},"Train Like a Fighter in 2023",{"type":741,"content":3456},[3457,3459,3465],{"text":3458,"type":745},"Take your workouts to the next level this year and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1012,"type":745,"marks":3460},[3461,3464],{"type":1015,"attrs":3462},{"href":1017,"uuid":48,"anchor":48,"custom":3463,"target":48,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":3467},[3468],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3470,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3475,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3476,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3471,"component":118,"meta_info":3472,"meta_title":7,"block_image":3473,"cover_image":3474,"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":3478,"title":3479,"plugin":43,"description":3480},"018b43bb-0d76-4e78-ba63-3fc3c6134316","Best Fitness & Wellness Apps to Reach Your Goals | FightCamp","FightCamp rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…\n",{"id":3482,"alt":3483,"name":7,"focus":7,"title":3483,"filename":3484,"copyright":7,"fieldtype":50,"is_external_url":9},6896673,"FightCamp - Best Fitness and Wellness Apps","https://a.storyblok.com/f/115220/2400x990/95c31965d4/best-fitness-wellness-apps-to-reach-your-goals-in-2023.png","We’ve rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…",[],"best-fitness-wellness-apps-to-reach-your-goals","blogs/best-fitness-wellness-apps-to-reach-your-goals",-5520,[1050],"cb28044f-edb5-456d-a18f-411c48548a4e","2023-01-19T17:02:08.117Z",[],{"name":3495,"created_at":3496,"published_at":3497,"updated_at":3498,"id":3499,"uuid":3500,"content":3501,"slug":3724,"full_slug":3725,"sort_by_date":48,"position":3726,"tag_list":3727,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":3728,"first_published_at":3497,"release_id":48,"lang":60,"path":1053,"alternates":3729,"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":3502,"faqs":3503,"title":3495,"topic":3512,"author":736,"content":3527,"category":3708,"schedule":1316,"component":1035,"meta_info":3716,"cover_image":3720,"description":3719,"contributors":3723},"a4371760-4280-451d-96ab-5b1391d88690",[3504,3508],{"_uid":3505,"answer":3506,"question":3507,"component":708},"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":3509,"answer":3510,"question":3511,"component":708},"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":3513,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":3525,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":3526,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":3514,"component":39,"meta_info":3522,"block_image":3523,"cover_image":3524,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3515,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3520,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3521,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3516,"component":118,"meta_info":3517,"meta_title":7,"block_image":3518,"cover_image":3519,"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":738,"content":3528},[3529,3534,3538,3551,3556,3559,3573,3578,3591,3601,3605,3615,3619,3629,3633,3643,3647,3657,3661,3671,3675,3680,3690,3694,3698],{"type":755,"attrs":3530,"content":3531},{"level":757},[3532],{"text":3533,"type":745},"Best Fitness Podcasts",{"type":741,"content":3535},[3536],{"text":3537,"type":745},"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":741,"content":3539},[3540,3542,3549],{"text":3541,"type":745},"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":3543,"type":745,"marks":3544},"cleaning",[3545],{"type":1015,"attrs":3546},{"href":3547,"uuid":48,"anchor":48,"custom":3548,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment",{},{"text":3550,"type":745},", cars, sports, and politics, the harder question to ask is what topic doesn’t have its own form of a podcast? ",{"type":755,"attrs":3552,"content":3553},{"level":757},[3554],{"text":3555,"type":745},"Can You Workout to a Podcast?",{"type":741,"content":3557},[3558],{"text":3506,"type":745},{"type":1570,"attrs":3560},{"id":3561,"body":3562},"0ede0720-6a7c-465d-b3b9-4d822a6668e5",[3563],{"url":3564,"_uid":3566,"image":3567,"component":3571,"copyright_details":3572},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"story","i-2a375be3-39db-4f4d-9090-531cf09229dc",{"id":3568,"alt":3569,"name":7,"focus":7,"title":3569,"filename":3570,"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","content_image",[],{"type":755,"attrs":3574,"content":3575},{"level":757},[3576],{"text":3577,"type":745},"FightCamp’s Top Fitness Podcasts",{"type":741,"content":3579},[3580,3582,3589],{"text":3581,"type":745},"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":3583,"type":745,"marks":3584},"long flight",[3585],{"type":1015,"attrs":3586},{"href":3587,"uuid":48,"anchor":48,"custom":3588,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/long-flights-or-car-rides-stretches-to-do-before-after/",{},{"text":3590,"type":745},", are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!",{"type":755,"attrs":3592,"content":3593},{"level":1208},[3594],{"text":3595,"type":745,"marks":3596},"Jillian Michaels Keeping It Real",[3597],{"type":1015,"attrs":3598},{"href":3599,"uuid":48,"anchor":48,"custom":3600,"target":1019,"linktype":13},"https://www.jillianmichaels.com/podcast",{},{"type":741,"content":3602},[3603],{"text":3604,"type":745},"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":755,"attrs":3606,"content":3607},{"level":1208},[3608],{"text":3609,"type":745,"marks":3610},"Huberman Lab",[3611],{"type":1015,"attrs":3612},{"href":3613,"uuid":48,"anchor":48,"custom":3614,"target":1019,"linktype":13},"https://hubermanlab.com/category/podcast-episodes/",{},{"type":741,"content":3616},[3617],{"text":3618,"type":745},"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":755,"attrs":3620,"content":3621},{"level":1208},[3622],{"text":3623,"type":745,"marks":3624},"On Being with Krista Tippett",[3625],{"type":1015,"attrs":3626},{"href":3627,"uuid":48,"anchor":48,"custom":3628,"target":1019,"linktype":13},"https://onbeing.org/series/podcast/",{},{"type":741,"content":3630},[3631],{"text":3632,"type":745},"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":755,"attrs":3634,"content":3635},{"level":1208},[3636],{"text":3637,"type":745,"marks":3638},"Ben Greenfield Life",[3639],{"type":1015,"attrs":3640},{"href":3641,"uuid":48,"anchor":48,"custom":3642,"target":1019,"linktype":13},"https://bengreenfieldlife.com/podcast/",{},{"type":741,"content":3644},[3645],{"text":3646,"type":745},"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":755,"attrs":3648,"content":3649},{"level":1208},[3650],{"text":3651,"type":745,"marks":3652},"The Human Upgrade with Dave Asprey",[3653],{"type":1015,"attrs":3654},{"href":3655,"uuid":48,"anchor":48,"custom":3656,"target":1019,"linktype":13},"https://daveasprey.com/category/podcasts/",{},{"type":741,"content":3658},[3659],{"text":3660,"type":745},"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":755,"attrs":3662,"content":3663},{"level":1208},[3664],{"text":3665,"type":745,"marks":3666},"Mind Pump Podcast",[3667],{"type":1015,"attrs":3668},{"href":3669,"uuid":48,"anchor":48,"custom":3670,"target":1019,"linktype":13},"https://mindpumppodcast.com/",{},{"type":741,"content":3672},[3673],{"text":3674,"type":745},"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":755,"attrs":3676,"content":3677},{"level":757},[3678],{"text":3679,"type":745},"Staying Fit & Motivated",{"type":1570,"attrs":3681},{"id":3561,"body":3682},[3683],{"url":3684,"_uid":3685,"image":3686,"component":3571,"copyright_details":3689},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-62933a43-2f10-4e7b-b299-444aae03d12d",{"id":3687,"alt":3569,"name":7,"focus":7,"title":3569,"filename":3688,"copyright":7,"fieldtype":50,"is_external_url":9},5655231,"https://a.storyblok.com/f/115220/1100x1100/6c98253550/stretching.png",[],{"type":741,"content":3691},[3692],{"text":3693,"type":745},"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":755,"attrs":3695,"content":3696},{"level":757},[3697],{"text":1470,"type":745},{"type":741,"content":3699},[3700,3701,3706],{"text":1010,"type":745},{"text":1012,"type":745,"marks":3702},[3703],{"type":1015,"attrs":3704},{"href":1017,"uuid":48,"anchor":48,"custom":3705,"target":1019,"linktype":13},{},{"text":3707,"type":745}," 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":3709,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3714,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3715,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3710,"component":118,"meta_info":3711,"meta_title":7,"block_image":3712,"cover_image":3713,"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":3717,"title":3718,"plugin":43,"description":3719},"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":3721,"alt":3569,"name":7,"focus":7,"title":3569,"filename":3722,"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,[1050],"7b7009c8-e675-4784-aa2f-c26a6f5cb88a",[],{"name":3731,"created_at":3732,"published_at":3733,"updated_at":3734,"id":3735,"uuid":3736,"content":3737,"slug":4241,"full_slug":4242,"sort_by_date":48,"position":4243,"tag_list":4244,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":4245,"first_published_at":4246,"release_id":48,"lang":60,"path":1053,"alternates":4247,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":3738,"faqs":3739,"title":3731,"topic":3792,"author":3807,"content":3808,"category":4224,"schedule":4232,"component":1035,"meta_info":4233,"cover_image":4237,"description":4236,"contributors":4240},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[3740,3744,3748,3752,3756,3760,3764,3768,3772,3776,3780,3784,3788],{"_uid":3741,"answer":3742,"question":3743,"component":708},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":3745,"answer":3746,"question":3747,"component":708},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":3749,"answer":3750,"question":3751,"component":708},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":3753,"answer":3754,"question":3755,"component":708},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":3757,"answer":3758,"question":3759,"component":708},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":3761,"answer":3762,"question":3763,"component":708},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":3765,"answer":3766,"question":3767,"component":708},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":3769,"answer":3770,"question":3771,"component":708},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":3773,"answer":3774,"question":3775,"component":708},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":3777,"answer":3778,"question":3779,"component":708},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":3781,"answer":3782,"question":3783,"component":708},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":3785,"answer":3786,"question":3787,"component":708},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":3789,"answer":3790,"question":3791,"component":708},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":3793,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":3805,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":3806,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":3794,"component":39,"meta_info":3802,"block_image":3803,"cover_image":3804,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3795,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3800,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3801,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3796,"component":118,"meta_info":3797,"meta_title":7,"block_image":3798,"cover_image":3799,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":738,"content":3809},[3810,3832,3836,3848,3853,3858,3869,3872,3878,3892,3898,3930,3935,3946,3949,3954,3967,3972,4004,4009,4020,4024,4030,4044,4049,4081,4086,4097,4100,4105,4129,4134,4178,4183,4187,4207,4211,4221],{"type":741,"content":3811},[3812,3814,3821,3823,3830],{"text":3813,"type":745},"FightCamp Trainer and Muay Thai Champion, ",{"text":3815,"type":745,"marks":3816},"Jessica Evans",[3817],{"type":1015,"attrs":3818},{"href":3819,"uuid":48,"anchor":48,"custom":3820,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":3822,"type":745}," is notorious for highlighting her “Day In The Life” on ",{"text":3824,"type":745,"marks":3825},"Instagram",[3826],{"type":1015,"attrs":3827},{"href":3828,"uuid":48,"anchor":48,"custom":3829,"target":1019,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":3831,"type":745},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":741,"content":3833},[3834],{"text":3835,"type":745},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":1570,"attrs":3837},{"id":3838,"body":3839},"644fad9a-2dd8-4101-a155-c005221bff64",[3840],{"_uid":3841,"link":3842,"image":3844,"title":3846,"component":1583},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":3843,"linktype":13,"fieldtype":14,"cached_url":3843},"https://youtu.be/URAkA-S1HdQ",{"id":3845,"alt":3846,"name":7,"focus":48,"title":3846,"filename":3847,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png",{"type":755,"attrs":3849,"content":3850},{"level":757},[3851],{"text":3852,"type":745},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":755,"attrs":3854,"content":3855},{"level":1208},[3856],{"text":3857,"type":745},"1. Space Buns",{"type":1570,"attrs":3859},{"id":3838,"body":3860},[3861],{"url":3862,"_uid":3863,"image":3864,"component":3571,"copyright_details":3868},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":3865,"alt":3866,"name":7,"focus":48,"title":3866,"filename":3867,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":741,"content":3870},[3871],{"text":3746,"type":745},{"type":741,"content":3873},[3874],{"text":3875,"type":745,"marks":3876},"What You’ll Need:",[3877],{"type":2294},{"type":772,"content":3879},[3880,3886],{"type":775,"content":3881},[3882],{"type":741,"content":3883},[3884],{"text":3885,"type":745},"a comb",{"type":775,"content":3887},[3888],{"type":741,"content":3889},[3890],{"text":3891,"type":745},"two (2) hair ties",{"type":741,"content":3893},[3894],{"text":3895,"type":745,"marks":3896},"How To:",[3897],{"type":2294},{"type":772,"content":3899},[3900,3906,3912,3918,3924],{"type":775,"content":3901},[3902],{"type":741,"content":3903},[3904],{"text":3905,"type":745},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":775,"content":3907},[3908],{"type":741,"content":3909},[3910],{"text":3911,"type":745},"Braid the right section of your hair towards the right crown of your head.",{"type":775,"content":3913},[3914],{"type":741,"content":3915},[3916],{"text":3917,"type":745},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":775,"content":3919},[3920],{"type":741,"content":3921},[3922],{"text":3923,"type":745},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":775,"content":3925},[3926],{"type":741,"content":3927},[3928],{"text":3929,"type":745},"Repeat on the left side.",{"type":755,"attrs":3931,"content":3932},{"level":1208},[3933],{"text":3934,"type":745},"2. Boxer Braids",{"type":1570,"attrs":3936},{"id":3838,"body":3937},[3938],{"url":3939,"_uid":3940,"image":3941,"component":3571,"copyright_details":3945},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":3942,"alt":3943,"name":7,"focus":48,"title":3943,"filename":3944,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":741,"content":3947},[3948],{"text":3758,"type":745},{"type":741,"content":3950},[3951],{"text":3875,"type":745,"marks":3952},[3953],{"type":2294},{"type":772,"content":3955},[3956,3962],{"type":775,"content":3957},[3958],{"type":741,"content":3959},[3960],{"text":3961,"type":745},"comb",{"type":775,"content":3963},[3964],{"type":741,"content":3965},[3966],{"text":3891,"type":745},{"type":741,"content":3968},[3969],{"text":3895,"type":745,"marks":3970},[3971],{"type":2294},{"type":772,"content":3973},[3974,3980,3986,3992,3998],{"type":775,"content":3975},[3976],{"type":741,"content":3977},[3978],{"text":3979,"type":745},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":775,"content":3981},[3982],{"type":741,"content":3983},[3984],{"text":3985,"type":745},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":775,"content":3987},[3988],{"type":741,"content":3989},[3990],{"text":3991,"type":745},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":775,"content":3993},[3994],{"type":741,"content":3995},[3996],{"text":3997,"type":745},"Secure the ends of your braid with a hair tie.",{"type":775,"content":3999},[4000],{"type":741,"content":4001},[4002],{"text":4003,"type":745},"Repeat on the other side for a pigtail style.",{"type":755,"attrs":4005,"content":4006},{"level":1208},[4007],{"text":4008,"type":745},"3. Pom Pom Pony",{"type":1570,"attrs":4010},{"id":3838,"body":4011},[4012],{"url":4013,"_uid":4014,"image":4015,"component":3571,"copyright_details":4019},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":4016,"alt":4017,"name":7,"focus":48,"title":4017,"filename":4018,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":741,"content":4021},[4022],{"text":4023,"type":745},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":741,"content":4025},[4026],{"text":4027,"type":745,"marks":4028},"What You'll Need:",[4029],{"type":2294},{"type":772,"content":4031},[4032,4038],{"type":775,"content":4033},[4034],{"type":741,"content":4035},[4036],{"text":4037,"type":745},"hairbrush",{"type":775,"content":4039},[4040],{"type":741,"content":4041},[4042],{"text":4043,"type":745},"hair ties",{"type":741,"content":4045},[4046],{"text":3895,"type":745,"marks":4047},[4048],{"type":2294},{"type":772,"content":4050},[4051,4057,4063,4069,4075],{"type":775,"content":4052},[4053],{"type":741,"content":4054},[4055],{"text":4056,"type":745},"Use a brush to gather your hair up on the crown of your head.",{"type":775,"content":4058},[4059],{"type":741,"content":4060},[4061],{"text":4062,"type":745},"Secure your hair in a high ponytail with a hair tie.",{"type":775,"content":4064},[4065],{"type":741,"content":4066},[4067],{"text":4068,"type":745},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":775,"content":4070},[4071],{"type":741,"content":4072},[4073],{"text":4074,"type":745},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":775,"content":4076},[4077],{"type":741,"content":4078},[4079],{"text":4080,"type":745},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":755,"attrs":4082,"content":4083},{"level":1208},[4084],{"text":4085,"type":745},"4. High Pony Braid",{"type":1570,"attrs":4087},{"id":3838,"body":4088},[4089],{"url":4090,"_uid":4091,"image":4092,"component":3571,"copyright_details":4096},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":4093,"alt":4094,"name":7,"focus":48,"title":4094,"filename":4095,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":741,"content":4098},[4099],{"text":3782,"type":745},{"type":741,"content":4101},[4102],{"text":4027,"type":745,"marks":4103},[4104],{"type":2294},{"type":772,"content":4106},[4107,4113,4118,4124],{"type":775,"content":4108},[4109],{"type":741,"content":4110},[4111],{"text":4112,"type":745},"hair wax",{"type":775,"content":4114},[4115],{"type":741,"content":4116},[4117],{"text":4037,"type":745},{"type":775,"content":4119},[4120],{"type":741,"content":4121},[4122],{"text":4123,"type":745},"hair extension",{"type":775,"content":4125},[4126],{"type":741,"content":4127},[4128],{"text":3891,"type":745},{"type":741,"content":4130},[4131],{"text":3895,"type":745,"marks":4132},[4133],{"type":2294},{"type":772,"content":4135},[4136,4142,4148,4154,4160,4166,4172],{"type":775,"content":4137},[4138],{"type":741,"content":4139},[4140],{"text":4141,"type":745},"Apply a small amount of hair wax around the edges of the hair.",{"type":775,"content":4143},[4144],{"type":741,"content":4145},[4146],{"text":4147,"type":745},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":775,"content":4149},[4150],{"type":741,"content":4151},[4152],{"text":4153,"type":745},"Secure it in a high ponytail with a hair tie.",{"type":775,"content":4155},[4156],{"type":741,"content":4157},[4158],{"text":4159,"type":745},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":775,"content":4161},[4162],{"type":741,"content":4163},[4164],{"text":4165,"type":745},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":775,"content":4167},[4168],{"type":741,"content":4169},[4170],{"text":4171,"type":745},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":775,"content":4173},[4174],{"type":741,"content":4175},[4176],{"text":4177,"type":745},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":755,"attrs":4179,"content":4180},{"level":757},[4181],{"text":4182,"type":745},"Fight In Style",{"type":741,"content":4184},[4185],{"text":4186,"type":745},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":741,"content":4188},[4189,4191,4197,4198,4205],{"text":4190,"type":745},"For more ways to style your hair for your workouts, check out ",{"text":1560,"type":745,"marks":4192},[4193],{"type":1015,"attrs":4194},{"href":4195,"uuid":48,"anchor":48,"custom":4196,"target":1019,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":3151,"type":745},{"text":4199,"type":745,"marks":4200},"Rocky Harris's",[4201],{"type":1015,"attrs":4202},{"href":4203,"uuid":48,"anchor":48,"custom":4204,"target":1019,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":4206,"type":745}," videos of their favorite workout hairstyles.  ",{"type":755,"attrs":4208,"content":4209},{"level":757},[4210],{"text":1470,"type":745},{"type":741,"content":4212},[4213,4215,4220],{"text":4214,"type":745},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1012,"type":745,"marks":4216},[4217],{"type":1015,"attrs":4218},{"href":1017,"uuid":48,"anchor":48,"custom":4219,"target":1019,"linktype":13},{},{"text":1481,"type":745},{"type":741,"content":4222},[4223],{"text":1307,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4225,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4230,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4226,"component":118,"meta_info":4227,"meta_title":7,"block_image":4228,"cover_image":4229,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-04 00:00",{"_uid":4234,"title":4235,"plugin":43,"description":4236},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":4238,"alt":3731,"name":7,"focus":48,"title":3731,"filename":4239,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[1050],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":4249,"created_at":4250,"published_at":4251,"updated_at":4252,"id":4253,"uuid":4254,"content":4255,"slug":4475,"full_slug":4476,"sort_by_date":48,"position":4477,"tag_list":4478,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":4479,"first_published_at":4480,"release_id":48,"lang":60,"path":1053,"alternates":4481,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":4256,"faqs":4257,"title":4266,"topic":4267,"author":736,"content":4282,"category":4456,"schedule":4464,"component":1035,"meta_info":4465,"cover_image":4469,"description":4473,"contributors":4474},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[4258,4262],{"_uid":4259,"answer":4260,"question":4261,"component":708},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":4263,"answer":4264,"question":4265,"component":708},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":4268,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":4280,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":4281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":4269,"component":39,"meta_info":4277,"block_image":4278,"cover_image":4279,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4270,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4275,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4271,"component":118,"meta_info":4272,"meta_title":7,"block_image":4273,"cover_image":4274,"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":738,"content":4283},[4284,4288,4293,4317,4321,4326,4338,4342,4347,4351,4365,4370,4384,4389,4393,4398,4402,4407,4411,4415,4425,4438,4443,4453],{"type":741,"content":4285},[4286],{"text":4287,"type":745},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":755,"attrs":4289,"content":4290},{"level":757},[4291],{"text":4292,"type":745},"Cold Hard Facts",{"type":741,"content":4294},[4295,4297,4305,4307,4315],{"text":4296,"type":745},"The ",{"text":4298,"type":745,"marks":4299},"average American will usually gain around 10-15 lbs.",[4300,4304],{"type":1015,"attrs":4301},{"href":4302,"uuid":48,"anchor":48,"custom":4303,"target":1019,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":1110},{"text":4306,"type":745}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":4308,"type":745,"marks":4309},"New Year resolution",[4310,4314],{"type":1015,"attrs":4311},{"href":4312,"uuid":48,"anchor":48,"custom":4313,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1110},{"text":4316,"type":745}," is health-related. ",{"type":741,"content":4318},[4319],{"text":4320,"type":745},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":755,"attrs":4322,"content":4323},{"level":757},[4324],{"text":4325,"type":745},"Getting Back into Routine",{"type":1570,"attrs":4327},{"id":4328,"body":4329},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[4330],{"url":4331,"_uid":4332,"image":4333,"component":3571,"copyright_details":4337},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":4334,"alt":4335,"name":7,"focus":7,"title":4335,"filename":4336,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":741,"content":4339},[4340],{"text":4341,"type":745},"Here is how you can get back on track and in shape after the holidays.",{"type":755,"attrs":4343,"content":4344},{"level":1208},[4345],{"text":4346,"type":745},"Start Slow",{"type":741,"content":4348},[4349],{"text":4350,"type":745},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":741,"content":4352},[4353,4355,4363],{"text":4354,"type":745},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":4356,"type":745,"marks":4357},"ease back into your training routine",[4358,4362],{"type":1015,"attrs":4359},{"href":4360,"uuid":48,"anchor":48,"custom":4361,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":1110},{"text":4364,"type":745},", and you’re more likely to stick with it past the month of February. ",{"type":755,"attrs":4366,"content":4367},{"level":1208},[4368],{"text":4369,"type":745},"Get Back on Track Consistently",{"type":741,"content":4371},[4372,4374,4382],{"text":4373,"type":745},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":4375,"type":745,"marks":4376},"eating the rainbow",[4377,4381],{"type":1015,"attrs":4378},{"href":4379,"uuid":48,"anchor":48,"custom":4380,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":1110},{"text":4383,"type":745},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":755,"attrs":4385,"content":4386},{"level":1208},[4387],{"text":4388,"type":745},"Don’t Be Too Hard on Yourself",{"type":741,"content":4390},[4391],{"text":4392,"type":745},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":755,"attrs":4394,"content":4395},{"level":1208},[4396],{"text":4397,"type":745},"Reflect on the Small Victories",{"type":741,"content":4399},[4400],{"text":4401,"type":745},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":755,"attrs":4403,"content":4404},{"level":1208},[4405],{"text":4406,"type":745},"Have Fun Getting Back Into Shape",{"type":741,"content":4408},[4409],{"text":4410,"type":745},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":755,"attrs":4412,"content":4413},{"level":757},[4414],{"text":1284,"type":745},{"type":1570,"attrs":4416},{"id":4328,"body":4417},[4418],{"url":4419,"_uid":4420,"image":4421,"component":3571,"copyright_details":4424},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":4422,"alt":4335,"name":7,"focus":7,"title":4335,"filename":4423,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":741,"content":4426},[4427,4429,4436],{"text":4428,"type":745},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":4430,"type":745,"marks":4431},"planning",[4432],{"type":1015,"attrs":4433},{"href":4434,"uuid":48,"anchor":48,"custom":4435,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":4437,"type":745},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":755,"attrs":4439,"content":4440},{"level":757},[4441],{"text":4442,"type":745},"Train Like a Fighter This Year",{"type":741,"content":4444},[4445,4446,4452],{"text":1010,"type":745},{"text":1012,"type":745,"marks":4447},[4448,4451],{"type":1015,"attrs":4449},{"href":1017,"uuid":48,"anchor":48,"custom":4450,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":4454},[4455],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4457,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4462,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4458,"component":118,"meta_info":4459,"meta_title":7,"block_image":4460,"cover_image":4461,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":4466,"title":4467,"plugin":43,"description":4468},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":4470,"alt":4471,"name":7,"focus":7,"title":4471,"filename":4472,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[1050],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":4483,"created_at":4484,"published_at":4485,"updated_at":4486,"id":4487,"uuid":4488,"content":4489,"slug":4701,"full_slug":4702,"sort_by_date":48,"position":4703,"tag_list":4704,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":4705,"first_published_at":4706,"release_id":48,"lang":60,"path":1053,"alternates":4707,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":4490,"faqs":4491,"title":4483,"topic":4500,"author":2375,"content":4515,"category":4682,"schedule":4690,"component":1035,"meta_info":4691,"cover_image":4695,"description":4699,"contributors":4700},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[4492,4496],{"_uid":4493,"answer":4494,"question":4495,"component":708},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":4497,"answer":4498,"question":4499,"component":708},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":4501,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":4513,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":4514,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":4502,"component":39,"meta_info":4510,"block_image":4511,"cover_image":4512,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4503,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4508,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4509,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4504,"component":118,"meta_info":4505,"meta_title":7,"block_image":4506,"cover_image":4507,"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":738,"content":4516},[4517,4522,4532,4544,4554,4559,4569,4574,4598,4603,4607,4612,4616,4621,4625,4630,4634,4639,4649,4678],{"type":755,"attrs":4518,"content":4519},{"level":757},[4520],{"text":4521,"type":745},"Are You Ready to Make the Most of the New Year?  ",{"type":741,"content":4523},[4524,4526,4530],{"text":4525,"type":745},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":4527,"type":745,"marks":4528},"path",[4529],{"type":942},{"text":4531,"type":745},", which is a way to stay organized as you achieve your goals. ",{"type":1570,"attrs":4533},{"id":4534,"body":4535},"99ac2292-8c78-4c67-9b66-71d6169d9347",[4536],{"url":4537,"_uid":4538,"image":4539,"component":3571,"copyright_details":4543},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":4540,"alt":4541,"name":7,"focus":7,"title":4541,"filename":4542,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":741,"content":4545},[4546,4548,4552],{"text":4547,"type":745},"A popular and effective way to create a ",{"text":4549,"type":745,"marks":4550},"path ",[4551],{"type":942},{"text":4553,"type":745},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":755,"attrs":4555,"content":4556},{"level":757},[4557],{"text":4558,"type":745},"How to Make S.M.A.R.T. Goals for the New Year",{"type":1570,"attrs":4560},{"id":4534,"body":4561},[4562],{"url":4563,"_uid":4564,"image":4565,"component":3571,"copyright_details":4568},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":4566,"alt":4541,"name":7,"focus":7,"title":4541,"filename":4567,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":755,"attrs":4570,"content":4571},{"level":1208},[4572],{"text":4573,"type":745},"1. Make Your Goals Specific",{"type":741,"content":4575},[4576,4578,4586,4588,4596],{"text":4577,"type":745},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":4579,"type":745,"marks":4580},"30 minutes per day",[4581,4585],{"type":1015,"attrs":4582},{"href":4583,"uuid":48,"anchor":48,"custom":4584,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1110},{"text":4587,"type":745}," and following a ",{"text":4589,"type":745,"marks":4590},"healthy meal plan",[4591,4595],{"type":1015,"attrs":4592},{"href":4593,"uuid":48,"anchor":48,"custom":4594,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1110},{"text":4597,"type":745},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":755,"attrs":4599,"content":4600},{"level":1208},[4601],{"text":4602,"type":745},"2. Make Your Goals Measurable ",{"type":741,"content":4604},[4605],{"text":4606,"type":745},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":755,"attrs":4608,"content":4609},{"level":1208},[4610],{"text":4611,"type":745},"3. Make Your Goals Attainable",{"type":741,"content":4613},[4614],{"text":4615,"type":745},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":755,"attrs":4617,"content":4618},{"level":1208},[4619],{"text":4620,"type":745},"4. Make Your Goals Relevant",{"type":741,"content":4622},[4623],{"text":4624,"type":745},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":755,"attrs":4626,"content":4627},{"level":1208},[4628],{"text":4629,"type":745},"5. Make Your Goals Time-Bound",{"type":741,"content":4631},[4632],{"text":4633,"type":745},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":755,"attrs":4635,"content":4636},{"level":757},[4637],{"text":4638,"type":745},"Train S.M.A.R.T. Like a Fighter",{"type":1570,"attrs":4640},{"id":4534,"body":4641},[4642],{"url":4643,"_uid":4644,"image":4645,"component":3571,"copyright_details":4648},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":4646,"alt":4541,"name":7,"focus":7,"title":4541,"filename":4647,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":741,"content":4650},[4651,4653,4660,4661,4668,4670,4676],{"text":4652,"type":745},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":4654,"type":745,"marks":4655},"Facebook",[4656,4659],{"type":1015,"attrs":4657},{"href":1451,"uuid":48,"anchor":48,"custom":4658,"target":1019,"linktype":13},{},{"type":1110},{"text":3151,"type":745},{"text":3824,"type":745,"marks":4662},[4663,4667],{"type":1015,"attrs":4664},{"href":4665,"uuid":48,"anchor":48,"custom":4666,"target":1019,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1110},{"text":4669,"type":745},". FightCamp 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. You will be successful when you utilize all the tools provided to you. ",{"text":1012,"type":745,"marks":4671},[4672,4675],{"type":1015,"attrs":4673},{"href":1017,"uuid":48,"anchor":48,"custom":4674,"target":1019,"linktype":13},{},{"type":1110},{"text":4677,"type":745}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":741,"content":4679},[4680],{"text":4681,"type":745},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4683,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4688,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4684,"component":118,"meta_info":4685,"meta_title":7,"block_image":4686,"cover_image":4687,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":4692,"title":4693,"plugin":43,"description":4694},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":4696,"alt":4697,"name":7,"focus":7,"title":4697,"filename":4698,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1050],"ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z",[],{"name":4709,"created_at":4710,"published_at":4711,"updated_at":4712,"id":4713,"uuid":4714,"content":4715,"slug":4910,"full_slug":4911,"sort_by_date":48,"position":4912,"tag_list":4913,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":4914,"first_published_at":4711,"release_id":48,"lang":60,"path":1053,"alternates":4915,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":4716,"faqs":4717,"title":4709,"topic":4730,"author":4745,"content":4746,"category":4891,"schedule":4899,"component":1035,"meta_info":4900,"cover_image":4904,"description":4908,"contributors":4909},"d01252c9-f176-4d6c-9500-f547542e2131",[4718,4722,4726],{"_uid":4719,"answer":4720,"question":4721,"component":708},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":4723,"answer":4724,"question":4725,"component":708},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":4727,"answer":4728,"question":4729,"component":708},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":4731,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":4743,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":4744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":4732,"component":39,"meta_info":4740,"block_image":4741,"cover_image":4742,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4733,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4738,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4734,"component":118,"meta_info":4735,"meta_title":7,"block_image":4736,"cover_image":4737,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":738,"content":4747},[4748,4752,4755,4759,4764,4768,4773,4777,4782,4802,4807,4825,4830,4842,4847,4851,4855,4875,4880,4888],{"type":755,"attrs":4749,"content":4750},{"level":757},[4751],{"text":4721,"type":745},{"type":741,"content":4753},[4754],{"text":4720,"type":745},{"type":755,"attrs":4756,"content":4757},{"level":757},[4758],{"text":4725,"type":745},{"type":755,"attrs":4760,"content":4761},{"level":1208},[4762],{"text":4763,"type":745},"At-home Boxing Workouts Don’t Need Weights",{"type":741,"content":4765},[4766],{"text":4767,"type":745},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":755,"attrs":4769,"content":4770},{"level":1208},[4771],{"text":4772,"type":745},"Boxing Has a Lower Impact on Your Joints",{"type":741,"content":4774},[4775],{"text":4776,"type":745},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":755,"attrs":4778,"content":4779},{"level":1208},[4780],{"text":4781,"type":745},"Technique and Form First, Everything Else Second",{"type":741,"content":4783},[4784,4786,4790,4792,4796,4798],{"text":4785,"type":745},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":4787,"type":745,"marks":4788},"correctly",[4789],{"type":942},{"text":4791,"type":745},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":4793,"type":745,"marks":4794},"much",[4795],{"type":942},{"text":4797,"type":745}," you hit the bag, it’s about ",{"text":4799,"type":745,"marks":4800},"how you hit it. ",[4801],{"type":942},{"type":755,"attrs":4803,"content":4804},{"level":1208},[4805],{"text":4806,"type":745},"Staying Balanced",{"type":741,"content":4808},[4809,4811,4815,4817,4823],{"text":4810,"type":745},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":4812,"type":745,"marks":4813},"very",[4814],{"type":942},{"text":4816,"type":745}," hard to lose your balance and fall if you maintain a proper ",{"text":4818,"type":745,"marks":4819},"boxing stance",[4820],{"type":1015,"attrs":4821},{"href":4822,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":4824,"type":745},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":755,"attrs":4826,"content":4827},{"level":1208},[4828],{"text":4829,"type":745},"Exercise Equipment That Keeps You Safe",{"type":741,"content":4831},[4832,4834,4840],{"text":4833,"type":745},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":4835,"type":745,"marks":4836},"protecting your hands",[4837],{"type":1015,"attrs":4838},{"href":4839,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":4841,"type":745}," with hand wraps and boxing gloves is crucial. ",{"type":755,"attrs":4843,"content":4844},{"level":1208},[4845],{"text":4846,"type":745},"Learn From Professionals",{"type":741,"content":4848},[4849],{"text":4850,"type":745},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":755,"attrs":4852,"content":4853},{"level":757},[4854],{"text":4729,"type":745},{"type":741,"content":4856},[4857,4859,4865,4867,4873],{"text":4858,"type":745},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":4860,"type":745,"marks":4861},"fill your punching bag",[4862],{"type":1015,"attrs":4863},{"href":4864,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":4866,"type":745}," properly, to how to put on your ",{"text":4868,"type":745,"marks":4869},"boxing hand wraps",[4870],{"type":1015,"attrs":4871},{"href":4872,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":4874,"type":745},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":755,"attrs":4876,"content":4877},{"level":757},[4878],{"text":4879,"type":745},"Train Like a Fighter Safely",{"type":741,"content":4881},[4882,4883,4887],{"text":1010,"type":745},{"text":1012,"type":745,"marks":4884},[4885],{"type":1015,"attrs":4886},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":1021,"type":745},{"type":741,"content":4889},[4890],{"text":1307,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4892,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4897,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4898,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4893,"component":118,"meta_info":4894,"meta_title":7,"block_image":4895,"cover_image":4896,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":4901,"title":4902,"plugin":43,"description":4903},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":4905,"alt":4906,"name":7,"focus":7,"title":4906,"filename":4907,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[1050],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":4917,"created_at":4918,"published_at":4919,"updated_at":4920,"id":4921,"uuid":4922,"content":4923,"slug":5170,"full_slug":5171,"sort_by_date":48,"position":5172,"tag_list":5173,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":5174,"first_published_at":5175,"release_id":48,"lang":60,"path":1053,"alternates":5176,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":4924,"faqs":4925,"title":4917,"topic":4938,"author":2375,"content":4953,"category":5151,"schedule":5159,"component":1035,"meta_info":5160,"cover_image":5164,"description":5168,"contributors":5169},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[4926,4930,4934],{"_uid":4927,"answer":4928,"question":4929,"component":708},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":4931,"answer":4932,"question":4933,"component":708},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":4935,"answer":4936,"question":4937,"component":708},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":4939,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":4951,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":4952,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":4940,"component":39,"meta_info":4948,"block_image":4949,"cover_image":4950,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4941,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4946,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4947,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4942,"component":118,"meta_info":4943,"meta_title":7,"block_image":4944,"cover_image":4945,"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":738,"content":4954},[4955,4968,4981,4986,4999,5008,5021,5116,5121,5134,5139,5148],{"type":741,"content":4956},[4957,4959,4966],{"text":4958,"type":745},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":4960,"type":745,"marks":4961},"making promises they will likely not keep",[4962,4965],{"type":1015,"attrs":4963},{"href":4964,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1110},{"text":4967,"type":745},". ",{"type":741,"content":4969},[4970,4972,4979],{"text":4971,"type":745},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":4973,"type":745,"marks":4974},"postpone eating healthy",[4975,4978],{"type":1015,"attrs":4976},{"href":4977,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1110},{"text":4980,"type":745},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":755,"attrs":4982,"content":4983},{"level":757},[4984],{"text":4985,"type":745},"How Not to Be a Statistic ",{"type":741,"content":4987},[4988,4990,4997],{"text":4989,"type":745},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":4991,"type":745,"marks":4992},"British Medical Journal",[4993,4996],{"type":1015,"attrs":4994},{"href":4995,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1110},{"text":4998,"type":745}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":755,"attrs":5000,"content":5001},{"level":757},[5002,5004],{"text":5003,"type":745},"10 Ways to Plan",{"text":5005,"type":745,"marks":5006},"  ",[5007],{"type":2294},{"type":741,"content":5009},[5010,5012,5019],{"text":5011,"type":745},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":5013,"type":745,"marks":5014},"holiday eating program",[5015,5018],{"type":1015,"attrs":5016},{"href":5017,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1110},{"text":5020,"type":745},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":772,"content":5022},[5023,5029,5043,5049,5055,5061,5067,5081,5087,5102],{"type":775,"content":5024},[5025],{"type":741,"content":5026},[5027],{"text":5028,"type":745},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":775,"content":5030},[5031],{"type":741,"content":5032},[5033,5035,5042],{"text":5034,"type":745},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":5036,"type":745,"marks":5037},"your brain can register that you are satisfied",[5038,5041],{"type":1015,"attrs":5039},{"href":5040,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1110},{"text":4967,"type":745},{"type":775,"content":5044},[5045],{"type":741,"content":5046},[5047],{"text":5048,"type":745},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":775,"content":5050},[5051],{"type":741,"content":5052},[5053],{"text":5054,"type":745},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":775,"content":5056},[5057],{"type":741,"content":5058},[5059],{"text":5060,"type":745},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":775,"content":5062},[5063],{"type":741,"content":5064},[5065],{"text":5066,"type":745},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":775,"content":5068},[5069],{"type":741,"content":5070},[5071,5073,5079],{"text":5072,"type":745},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":5074,"type":745,"marks":5075},"FightCamp Workout",[5076,5078],{"type":1015,"attrs":5077},{"href":1388,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"type":1110},{"text":5080,"type":745},".",{"type":775,"content":5082},[5083],{"type":741,"content":5084},[5085],{"text":5086,"type":745},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":775,"content":5088},[5089],{"type":741,"content":5090},[5091,5093,5100],{"text":5092,"type":745},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":5094,"type":745,"marks":5095},"stress break",[5096,5099],{"type":1015,"attrs":5097},{"href":5098,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1110},{"text":5101,"type":745}," on your calendar, and take it.",{"type":775,"content":5103},[5104],{"type":741,"content":5105},[5106,5108,5114],{"text":5107,"type":745},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1447,"type":745,"marks":5109},[5110,5113],{"type":1015,"attrs":5111},{"href":5112,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1110},{"text":5115,"type":745}," to be different from the rest if you still need to. ",{"type":755,"attrs":5117,"content":5118},{"level":757},[5119],{"text":5120,"type":745},"The Only Way to Get Ahead is to Stay Ahead",{"type":741,"content":5122},[5123,5125,5132],{"text":5124,"type":745},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":5126,"type":745,"marks":5127},"fell off or struggled",[5128,5131],{"type":1015,"attrs":5129},{"href":5130,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1110},{"text":5133,"type":745}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":755,"attrs":5135,"content":5136},{"level":757},[5137],{"text":5138,"type":745},"Plan & Stay Consistent Like a Fighter",{"type":741,"content":5140},[5141,5142,5147],{"text":1010,"type":745},{"text":1012,"type":745,"marks":5143},[5144,5146],{"type":1015,"attrs":5145},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"type":1110},{"text":1021,"type":745},{"type":741,"content":5149},[5150],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5152,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5153,"component":118,"meta_info":5154,"meta_title":7,"block_image":5155,"cover_image":5156,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":5161,"title":5162,"plugin":43,"description":5163},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":5165,"alt":5166,"name":7,"focus":7,"title":5166,"filename":5167,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1050],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":5178,"created_at":5179,"published_at":5180,"updated_at":5181,"id":5182,"uuid":5183,"content":5184,"slug":5382,"full_slug":5383,"sort_by_date":48,"position":5384,"tag_list":5385,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":5386,"first_published_at":5387,"release_id":48,"lang":60,"path":1053,"alternates":5388,"default_full_slug":48,"translated_slugs":48},"The Making of Performance Nutrition Path with Chris Algieri","2022-11-07T21:11:11.558Z","2022-12-29T17:18:31.293Z","2022-12-29T17:18:31.320Z",215557941,"91d3d933-deb8-4399-b6ee-31fd38eb85cd",{"_uid":5185,"faqs":5186,"title":5178,"topic":5195,"author":5210,"content":5211,"category":5363,"schedule":5371,"component":1035,"meta_info":5372,"cover_image":5376,"description":5380,"contributors":5381},"d9c8be7d-587c-4496-9f56-f97f5d233323",[5187,5191],{"_uid":5188,"answer":5189,"question":5190,"component":708},"acaac58d-fac0-4b6f-b1f0-d3f1b1fdcbd7","Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the FightCamp App. He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.\n\nChris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”\n\nWhat Performance Means\n“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”\n\nThe goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.\n\nHere’s a taste of what to expect:\n\nChapter 1: Fasting – Not What You Eat, But How\nChris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.\n\nChapter 2: Fueling – Food as Fuel\nThis chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.\n\nChapter 3: Recovery – Food as Medicine\nAs Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.\n\nChapter 4: Supplements – Maximum Your Performance\nWhen it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.\n\nChapter 5: Sleep – More Sleep, More Gains\nThe importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.","What is the performance nutrition path on the FightCamp app?",{"_uid":5192,"answer":5193,"question":5194,"component":708},"af82aa45-e103-46f0-9818-a96c2c8404e1","World champion fighter, ringside analyst, author, and certified nutritionist Chris Algieri helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.","Who is Chris Algieri?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":5196,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":5208,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":5209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":5197,"component":39,"meta_info":5205,"block_image":5206,"cover_image":5207,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5198,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5203,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5199,"component":118,"meta_info":5200,"meta_title":7,"block_image":5201,"cover_image":5202,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":738,"content":5212},[5213,5227,5239,5252,5256,5261,5272,5276,5280,5284,5289,5293,5298,5302,5307,5311,5316,5320,5325,5329,5340,5345,5355,5359],{"type":741,"content":5214},[5215,5217,5225],{"text":5216,"type":745},"World champion fighter, ringside analyst, author, and certified nutritionist ",{"text":5218,"type":745,"marks":5219},"Chris Algieri",[5220,5224],{"type":1015,"attrs":5221},{"href":5222,"uuid":48,"anchor":48,"custom":5223,"target":1019,"linktype":13},"https://www.instagram.com/chris_algieri",{},{"type":1110},{"text":5226,"type":745}," helps professional athletes reach their full potential. He has authored “The Fighter’s Kitchen” and “So You Want to Be a Fighter,” worked with top fighters including 2-time world champion “Miracle Man” Danny Jacobs, and served as the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves.",{"type":1570,"attrs":5228},{"id":5229,"body":5230},"5ca2645a-593f-4072-a1de-f7c9143be9b8",[5231],{"url":5232,"_uid":5233,"image":5234,"component":3571,"copyright_details":5238},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-94da23e7-e8c1-468f-9bd9-d6824e2b75dd",{"id":5235,"alt":5236,"name":7,"focus":7,"title":5236,"filename":5237,"copyright":7,"fieldtype":50,"is_external_url":9},6365108,"FightCamp App Series - Performance Nutrition Path with Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/6f6df86fdb/chris-algieri-fightcamp.png",[],{"type":741,"content":5240},[5241,5243,5250],{"text":5242,"type":745},"Now, Chris is bringing his expertise to the FightCamp community with his exclusive Performance Nutrition Path available only on the ",{"text":5244,"type":745,"marks":5245},"FightCamp App",[5246,5249],{"type":1015,"attrs":5247},{"href":1388,"uuid":48,"anchor":48,"custom":5248,"target":1019,"linktype":13},{},{"type":1110},{"text":5251,"type":745},". He is going to be covering everything from fasting and fueling to recovery, sleep optimization, supplements, and more. He’ll even bust some of the biggest myths when it comes to health, fitness, and nutrition so you know what really matters when it comes to optimizing your performance.",{"type":741,"content":5253},[5254],{"text":5255,"type":745},"Chris reminds us that, “If you’re a professional athlete, a weekend warrior, or an enthusiast, performance matters. Being fit, sharp, and energetic is essential to everything you do in life.”",{"type":755,"attrs":5257,"content":5258},{"level":757},[5259],{"text":5260,"type":745},"What Performance Means",{"type":1570,"attrs":5262},{"id":5229,"body":5263},[5264],{"url":5265,"_uid":5266,"image":5267,"component":3571,"copyright_details":5271},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-e8da514a-8ce9-4324-b82e-01fe75aae0f8",{"id":5268,"alt":5269,"name":7,"focus":7,"title":5269,"filename":5270,"copyright":7,"fieldtype":50,"is_external_url":9},6316901,"FightCamp App Series - Performance Nutrition Path With Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/8515727b79/nutritionist-chris-algieri.png",[],{"type":741,"content":5273},[5274],{"text":5275,"type":745},"“You want to be able to perform, and I don’t just mean physically. You have to perform whether you’re at work or with your family – being energetic and being fit are all important for everyday life,” Chris explains. “The food that we eat directly affects how our bodies feel. When you feel good, you do good.”",{"type":741,"content":5277},[5278],{"text":5279,"type":745},"The goal of Chris’ Performance Nutrition Path is to help you make a positive change in your life that will increase your own performance. He is sharing the knowledge and tips you need to make it happen.",{"type":741,"content":5281},[5282],{"text":5283,"type":745},"Here’s a taste of what to expect:",{"type":755,"attrs":5285,"content":5286},{"level":1208},[5287],{"text":5288,"type":745},"Chapter 1: Fasting – Not What You Eat, But How",{"type":741,"content":5290},[5291],{"text":5292,"type":745},"Chris explores the emerging trend in intermittent fasting. He will explain what it means, the different types of fasting, and what impact this has on your body.",{"type":755,"attrs":5294,"content":5295},{"level":1208},[5296],{"text":5297,"type":745},"Chapter 2: Fueling – Food as Fuel",{"type":741,"content":5299},[5300],{"text":5301,"type":745},"This chapter is all about shifting the paradigm in your mind to look at food as fuel and how to give your body what it needs to perform at its best.",{"type":755,"attrs":5303,"content":5304},{"level":1208},[5305],{"text":5306,"type":745},"Chapter 3: Recovery – Food as Medicine",{"type":741,"content":5308},[5309],{"text":5310,"type":745},"As Chris says, if you’re going to train hard, you have to recover hard. Here he will teach you about optimal nutrition that supports your body’s recovery process.",{"type":755,"attrs":5312,"content":5313},{"level":1208},[5314],{"text":5315,"type":745},"Chapter 4: Supplements – Maximum Your Performance",{"type":741,"content":5317},[5318],{"text":5319,"type":745},"When it comes to nutrition, it is always food first. In this chapter, Chris will cover everything you wanted to know about supplements with a whole food approach.",{"type":755,"attrs":5321,"content":5322},{"level":1208},[5323],{"text":5324,"type":745},"Chapter 5: Sleep – More Sleep, More Gains",{"type":741,"content":5326},[5327],{"text":5328,"type":745},"The importance of sleep cannot be overstated. Chris will answer real questions from the FightCamp community about the role of sleep in maximizing performance.",{"type":1570,"attrs":5330},{"id":5331,"body":5332},"2a672e8b-41bf-471d-855d-3f0b482dc217",[5333],{"url":5334,"_uid":5335,"image":5336,"component":3571,"copyright_details":5339},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-be4d43e9-1818-44ea-8bc3-151b49cd694b",{"id":5337,"alt":5269,"name":7,"focus":7,"title":5269,"filename":5338,"copyright":7,"fieldtype":50,"is_external_url":9},6316900,"https://a.storyblok.com/f/115220/1100x1100/1d259fa7aa/fightcamp-x-chris-algieri.png",[],{"type":755,"attrs":5341,"content":5342},{"level":757},[5343],{"text":5344,"type":745},"Training for Life",{"type":741,"content":5346},[5347,5348,5354],{"text":1010,"type":745},{"text":1012,"type":745,"marks":5349},[5350,5353],{"type":1015,"attrs":5351},{"href":1017,"uuid":48,"anchor":48,"custom":5352,"target":1019,"linktype":13},{},{"type":1110},{"text":1021,"type":745},{"type":741,"content":5356},[5357],{"text":5358,"type":745},"FightCamp members also get exclusive access to experts like Chris Algieri, who helps athletes at the top of their game push even higher. His insight into optimizing athletic performance can upgrade your training and your life in ways you never thought possible.  ",{"type":741,"content":5360},[5361],{"text":5362,"type":745}," 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":5364,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5369,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5365,"component":118,"meta_info":5366,"meta_title":7,"block_image":5367,"cover_image":5368,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-14 00:00",{"_uid":5373,"title":5374,"plugin":43,"description":5375},"ecce3d1d-b686-4b6f-aa47-ccd03906f08a","Making of Performance Nutrition with Chris Algieri | FightCamp","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App.",{"id":5377,"alt":5378,"name":7,"focus":7,"title":5378,"filename":5379,"copyright":7,"fieldtype":50,"is_external_url":9},6316721,"FightCamp App Series - Performance Nutrition Path with Chris Algieri ","https://a.storyblok.com/f/115220/2400x990/a78fb1f7b5/making-of-performance-nutrition-with-chris-algieri-fightcamp.png","Champion fighter, author, & nutritionist Chris Algieri is teaching you how to reach your full potential with his Performance Nutrition Path on the FightCamp App",[],"the-making-of-performance-nutrition-path-with-chris-algieri","blogs/the-making-of-performance-nutrition-path-with-chris-algieri",-5360,[1050],"09060c20-ff5a-4a8b-910c-15ad2e712700","2022-11-14T02:49:04.889Z",[],{"name":5390,"created_at":5391,"published_at":5392,"updated_at":5393,"id":5394,"uuid":5395,"content":5396,"slug":5603,"full_slug":5604,"sort_by_date":48,"position":5605,"tag_list":5606,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":5607,"first_published_at":5608,"release_id":48,"lang":60,"path":1053,"alternates":5609,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":5397,"faqs":5398,"title":5390,"topic":5407,"author":5422,"content":5423,"category":5586,"schedule":5594,"component":1035,"meta_info":5595,"cover_image":5599,"description":5598,"contributors":5602},"6218a961-b18f-4ab0-8901-a897312c5183",[5399,5403],{"_uid":5400,"answer":5401,"question":5402,"component":708},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":5404,"answer":5405,"question":5406,"component":708},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":5408,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":5420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":5421,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":5409,"component":39,"meta_info":5417,"block_image":5418,"cover_image":5419,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5410,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5415,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5416,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5411,"component":118,"meta_info":5412,"meta_title":7,"block_image":5413,"cover_image":5414,"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":738,"content":5424},[5425,5437,5442,5454,5458,5463,5467,5472,5483,5487,5492,5504,5509,5519,5523,5528,5532,5537,5547,5551,5559,5563,5568,5572,5577],{"type":741,"content":5426},[5427,5429,5435],{"text":5428,"type":745},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":5430,"type":745,"marks":5431},"Thanksgiving recipes",[5432],{"type":1015,"attrs":5433},{"href":5434,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":5436,"type":745}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":755,"attrs":5438,"content":5439},{"level":1208},[5440],{"text":5441,"type":745},"Make Plants the Center of Your Plate",{"type":1570,"attrs":5443},{"id":5444,"body":5445},"ab478b06-2860-413f-8e11-7bcdb65169f4",[5446],{"url":5447,"_uid":5448,"image":5449,"component":3571,"copyright_details":5453},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":5450,"alt":5451,"name":7,"focus":7,"title":5451,"filename":5452,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":741,"content":5455},[5456],{"text":5457,"type":745},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":755,"attrs":5459,"content":5460},{"level":1208},[5461],{"text":5462,"type":745},"Swap Dairy for Dairy-free Alternatives",{"type":741,"content":5464},[5465],{"text":5466,"type":745},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":755,"attrs":5468,"content":5469},{"level":1208},[5470],{"text":5471,"type":745},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":1570,"attrs":5473},{"id":5444,"body":5474},[5475],{"url":5476,"_uid":5477,"image":5478,"component":3571,"copyright_details":5482},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":5479,"alt":5480,"name":7,"focus":7,"title":5480,"filename":5481,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":741,"content":5484},[5485],{"text":5486,"type":745},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":755,"attrs":5488,"content":5489},{"level":1208},[5490],{"text":5491,"type":745},"Swap Butter for Olive Oil ",{"type":741,"content":5493},[5494,5496,5502],{"text":5495,"type":745},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":5497,"type":745,"marks":5498},"healthy fats",[5499],{"type":1015,"attrs":5500},{"href":5501,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":5503,"type":745},"”) which promote heart health and lower inflammation. ",{"type":755,"attrs":5505,"content":5506},{"level":1208},[5507],{"text":5508,"type":745},"Skip the Bread",{"type":1570,"attrs":5510},{"id":5444,"body":5511},[5512],{"url":5513,"_uid":5514,"image":5515,"component":3571,"copyright_details":5518},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":5516,"alt":5480,"name":7,"focus":7,"title":5480,"filename":5517,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":741,"content":5520},[5521],{"text":5522,"type":745},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":755,"attrs":5524,"content":5525},{"level":1208},[5526],{"text":5527,"type":745},"Use the “Healthy Plate” Guide",{"type":741,"content":5529},[5530],{"text":5531,"type":745},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":755,"attrs":5533,"content":5534},{"level":1208},[5535],{"text":5536,"type":745},"Try Sampling Desserts",{"type":1570,"attrs":5538},{"id":5444,"body":5539},[5540],{"url":5541,"_uid":5542,"image":5543,"component":3571,"copyright_details":5546},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":5544,"alt":5480,"name":7,"focus":7,"title":5480,"filename":5545,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":741,"content":5548},[5549],{"text":5550,"type":745},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":755,"attrs":5552,"content":5553},{"level":1208},[5554,5556],{"text":5555,"type":745},"Don’t Try to “Save Your Appetite”",{"text":2291,"type":745,"marks":5557},[5558],{"type":2294},{"type":741,"content":5560},[5561],{"text":5562,"type":745},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":755,"attrs":5564,"content":5565},{"level":757},[5566],{"text":5567,"type":745},"Putting Your Health First ",{"type":741,"content":5569},[5570],{"text":5571,"type":745},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":755,"attrs":5573,"content":5574},{"level":757},[5575],{"text":5576,"type":745},"Eat & Train Like a Fighter",{"type":741,"content":5578},[5579,5580,5584],{"text":1010,"type":745},{"text":1012,"type":745,"marks":5581},[5582],{"type":1015,"attrs":5583},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":5585,"type":745}," 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":5587,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5592,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5593,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5588,"component":118,"meta_info":5589,"meta_title":7,"block_image":5590,"cover_image":5591,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":5596,"title":5597,"plugin":43,"description":5598},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":5600,"alt":5480,"name":7,"focus":7,"title":5480,"filename":5601,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[1050],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":5611,"created_at":5612,"published_at":5613,"updated_at":5614,"id":5615,"uuid":5616,"content":5617,"slug":5908,"full_slug":5909,"sort_by_date":48,"position":5910,"tag_list":5911,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":5912,"first_published_at":5613,"release_id":48,"lang":60,"path":1053,"alternates":5913,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":5618,"faqs":5619,"title":5611,"topic":5632,"author":5210,"content":5647,"category":5890,"schedule":5898,"component":1035,"meta_info":5899,"cover_image":5903,"description":5902,"contributors":5907},"13dcb405-3683-42a1-8d1e-b249a63d2947",[5620,5624,5628],{"_uid":5621,"answer":5622,"question":5623,"component":708},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":5625,"answer":5626,"question":5627,"component":708},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":5629,"answer":5630,"question":5631,"component":708},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":5633,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":5645,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":5646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":5634,"component":39,"meta_info":5642,"block_image":5643,"cover_image":5644,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5635,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5640,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5636,"component":118,"meta_info":5637,"meta_title":7,"block_image":5638,"cover_image":5639,"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":738,"content":5648},[5649,5653,5665,5669,5674,5686,5698,5718,5726,5738,5743,5769,5779,5784,5788,5793,5805,5810,5814,5819,5823,5828,5839,5844,5854,5866,5878,5882],{"type":741,"content":5650},[5651],{"text":5652,"type":745},"Have you been waiting for permission to take more naps? Here it is.",{"type":741,"content":5654},[5655,5657,5663],{"text":5656,"type":745},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":5658,"type":745,"marks":5659},"muscle recovery",[5660],{"type":1015,"attrs":5661},{"href":5662,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":5664,"type":745},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":741,"content":5666},[5667],{"text":5668,"type":745},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":755,"attrs":5670,"content":5671},{"level":757},[5672],{"text":5673,"type":745},"How Does Napping Help Boxing Performance?",{"type":1570,"attrs":5675},{"id":5676,"body":5677},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[5678],{"url":5679,"_uid":5680,"image":5681,"component":3571,"copyright_details":5685},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":5682,"alt":5683,"name":7,"focus":48,"title":5683,"filename":5684,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":741,"content":5687},[5688,5690,5696],{"text":5689,"type":745},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":5691,"type":745,"marks":5692},"10 minutes of sleep",[5693],{"type":1015,"attrs":5694},{"href":5695,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":5697,"type":745}," can hold many benefits for the body and mind.",{"type":741,"content":5699},[5700,5702,5708,5710,5716],{"text":5701,"type":745},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":5703,"type":745,"marks":5704},"Dr. Amy Bender",[5705],{"type":1015,"attrs":5706},{"href":5707,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":5709,"type":745}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":5711,"type":745,"marks":5712},"Rocky Harris",[5713],{"type":1015,"attrs":5714},{"href":5715,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":5717,"type":745},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":1570,"attrs":5719},{"id":5676,"body":5720},[5721],{"_uid":5722,"text":5723,"image":5724,"author":5725,"component":1784},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris",{"type":741,"content":5727},[5728,5730,5736],{"text":5729,"type":745},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":5731,"type":745,"marks":5732},"interview with CBS Sports",[5733],{"type":1015,"attrs":5734},{"href":5735,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":5737,"type":745},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":755,"attrs":5739,"content":5740},{"level":757},[5741],{"text":5742,"type":745},"Benefits of Napping",{"type":772,"content":5744},[5745,5751,5757,5763],{"type":775,"content":5746},[5747],{"type":741,"content":5748},[5749],{"text":5750,"type":745},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":775,"content":5752},[5753],{"type":741,"content":5754},[5755],{"text":5756,"type":745},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":775,"content":5758},[5759],{"type":741,"content":5760},[5761],{"text":5762,"type":745},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":775,"content":5764},[5765],{"type":741,"content":5766},[5767],{"text":5768,"type":745},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":1570,"attrs":5770},{"id":5676,"body":5771},[5772],{"url":5773,"_uid":5774,"image":5775,"component":3571,"copyright_details":5778},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":5776,"alt":5683,"name":7,"focus":48,"title":5683,"filename":5777,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":755,"attrs":5780,"content":5781},{"level":757},[5782],{"text":5783,"type":745},"The Art of a Successful Snooze",{"type":741,"content":5785},[5786],{"text":5787,"type":745},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":755,"attrs":5789,"content":5790},{"level":1208},[5791],{"text":5792,"type":745},"Timing",{"type":741,"content":5794},[5795,5797,5803],{"text":5796,"type":745},"The ideal time for a nap is ",{"text":5798,"type":745,"marks":5799},"early afternoon",[5800],{"type":1015,"attrs":5801},{"href":5802,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":5804,"type":745},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":755,"attrs":5806,"content":5807},{"level":1208},[5808],{"text":5809,"type":745},"Length ",{"type":741,"content":5811},[5812],{"text":5813,"type":745},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":755,"attrs":5815,"content":5816},{"level":1208},[5817],{"text":5818,"type":745},"Setting",{"type":741,"content":5820},[5821],{"text":5822,"type":745},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":755,"attrs":5824,"content":5825},{"level":1208},[5826],{"text":5827,"type":745},"Scheduling",{"type":741,"content":5829},[5830,5832,5837],{"text":5831,"type":745},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":5833,"type":745,"marks":5834},"Dr. Bender recommends",[5835],{"type":1015,"attrs":5836},{"href":5707,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":5838,"type":745}," an extended nap length of around 90 minutes for athletes.",{"type":755,"attrs":5840,"content":5841},{"level":757},[5842],{"text":5843,"type":745},"Dreaming of Greatness",{"type":1570,"attrs":5845},{"id":5676,"body":5846},[5847],{"url":5848,"_uid":5849,"image":5850,"component":3571,"copyright_details":5853},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":5851,"alt":5683,"name":7,"focus":48,"title":5683,"filename":5852,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":741,"content":5855},[5856,5858,5864],{"text":5857,"type":745},"Boxing training is all about making ",{"text":5859,"type":745,"marks":5860},"healthy lifestyle choices",[5861],{"type":1015,"attrs":5862},{"href":5863,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":5865,"type":745},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":741,"content":5867},[5868,5870,5876],{"text":5869,"type":745},"When you’re training hard, remember that ",{"text":5871,"type":745,"marks":5872},"recovery",[5873],{"type":1015,"attrs":5874},{"href":5875,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":5877,"type":745}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":755,"attrs":5879,"content":5880},{"level":757},[5881],{"text":1470,"type":745},{"type":741,"content":5883},[5884,5885,5889],{"text":1010,"type":745},{"text":1012,"type":745,"marks":5886},[5887],{"type":1015,"attrs":5888},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":3707,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5891,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5896,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5892,"component":118,"meta_info":5893,"meta_title":7,"block_image":5894,"cover_image":5895,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":5900,"title":5901,"plugin":43,"description":5902},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":5904,"alt":5905,"name":7,"focus":48,"title":5905,"filename":5906,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1050],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":5915,"created_at":5916,"published_at":5917,"updated_at":5918,"id":5919,"uuid":5920,"content":5921,"slug":6610,"full_slug":6611,"sort_by_date":48,"position":6612,"tag_list":6613,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":6614,"first_published_at":6615,"release_id":48,"lang":60,"path":1053,"alternates":6616,"default_full_slug":48,"translated_slugs":48},"5 Healthy Thanksgiving Appetizer Ideas","2022-11-01T19:54:45.413Z","2022-11-17T18:24:20.472Z","2022-11-17T18:24:20.515Z",212892325,"b39ab3c9-7e13-495e-8e03-726dbde5da08",{"_uid":5922,"faqs":5923,"title":5915,"topic":5948,"author":5422,"content":5963,"category":6592,"schedule":6600,"component":1035,"meta_info":6601,"cover_image":6605,"description":6604,"contributors":6609},"9c166086-b6e1-4580-98ef-83e9d633fa12",[5924,5928,5932,5936,5940,5944],{"_uid":5925,"answer":5926,"question":5927,"component":708},"9e4b68bc-d741-4892-8b5f-c68c4fdb62ef","The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table.","How can I make Thanksgiving healthy?",{"_uid":5929,"answer":5930,"question":5931,"component":708},"deeaeed3-11f2-4be4-addf-5fd72938694c","Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for immune health. Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.\n\nIngredients: \n-1/2 cup black rice (or wild rice)\n-1 cup vegetable stock\n-1 10-ounce package of baby portobello mushrooms\n-1/4 cup parmesan cheese (or vegan parmesan)\n-1/4 cup raw walnuts, crushed\n-Cooking oil spray\n-Salt and pepper to taste \n\nDirections:\n-Preheat oven to 375°F \n-Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)\n-Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.\n-Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. \n-Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.\n-Optional: Garnish with fresh parsley and crushed nuts. ","How do you make black rice stuffed mushrooms?",{"_uid":5933,"answer":5934,"question":5935,"component":708},"f34cba7a-fbf1-4c28-8b4a-5f83b338c904","A protein and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. \n\nIngredients: \n-1 15-ounce can of cannellini or navy beans, drained and rinsed\n-2 tablespoons olive oil \n-1-2 tablespoons water\n-Juice of ½ lemon\n-1 small garlic clove, peeled \n-1/2 teaspoon salt\n-Ground pepper to taste \nOptional: 2 tablespoons fresh rosemary leaves  \n\nDirections:\nIn a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.\n\nServe with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ","How do you make white bean dip?",{"_uid":5937,"answer":5938,"question":5939,"component":708},"d953d767-0017-49b9-85d3-2e6640cc4846","This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs anti-inflammatory garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. \n\nIngredients: \n-1/3 cup sun-dried tomatoes (preferably not packed in oil) \n-2 cups olives, drained and pitted\n-2 cloves garlic, minced\n-2 tablespoons olive oil\n-3 tablespoons lemon juice\n-1/3 cup fresh basil\n\nDirections:\n-Add all the ingredients to a food processor\n-Pulse until combined, scraping down the sides as needed\n-Adjust seasonings to taste as needed, adding salt and pepper to taste","How do you make sundried tomato and olive tapenade?",{"_uid":5941,"answer":5942,"question":5943,"component":708},"4e6cd98e-f4f7-4ff8-847b-d76978ba3610","Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a boxer’s diet. Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. \n\nIngredients:\n-1 small beet\n-1 15-ounce can of cooked chickpeas, drained\n-Juice of 1/2 lemon\n-2 garlic cloves, minced\n-2 tablespoons tahini\n-1/4 cup olive oil  \n-1 teaspoon salt\n-Pepper to taste \n\nDirections:\n-Roast the beet: \n-Preheat oven to 375°F \n-Remove the stem and the roots from the beet \n-Wash under water until clean \n-Drizzle the beet with olive or avocado oil, then wrap it in foil \n-Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance \n-Let it cool to room temperature \n-Peel the skin off \n-Chop the beet into chunks and blend it in a food processor or high-speed blender\n-Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.\n-Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs\n-Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread","How do you make roasted beet hummus?",{"_uid":5945,"answer":5946,"question":5947,"component":708},"16bceccb-41c8-43bf-b93a-a7fbdc537716","A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with healthy fats from avocado and sesame seeds, making it a filling and highly nutritious appetizer. \n\nIngredients:\n-2 medium sweet potatoes\n-1 large avocado, diced\n-2 teaspoons sesame seeds\n-Olive or avocado oil, for drizzling\n-¼ cup red onion, diced\n-½ lemon\n-Fresh cilantro leaves, finely chopped\n-Salt and pepper to taste\n\nDirections:\n-Preheat the oven to 400°F\n-Line a large baking sheet with parchment paper\n-Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper\n-Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) \n-Top the roasted sweet potato rounds with diced avocado and diced red onions\n-Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro","How do you make sweet potato bites?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":5949,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":5961,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":5962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":5950,"component":39,"meta_info":5958,"block_image":5959,"cover_image":5960,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":5951,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":5956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":5957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":5952,"component":118,"meta_info":5953,"meta_title":7,"block_image":5954,"cover_image":5955,"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},[],[],{"type":738,"content":5964},[5965,5969,5974,5979,5991,6003,6007,6051,6055,6095,6100,6110,6121,6124,6174,6177,6193,6198,6208,6220,6223,6261,6264,6286,6291,6301,6313,6317,6367,6370,6447,6452,6462,6472,6475,6525,6528,6568,6573,6577,6581,6589],{"type":741,"content":5966},[5967],{"text":5968,"type":745},"The holiday season is upon us… and for as much as we love gathering with family and friends to celebrate special occasions, we can’t help but feel overwhelmed when it comes to eating during the holidays. If you’re a healthy eater, thinking about a Thanksgiving feast full of casseroles and pies may make you feel a bit anxious. After all, Thanksgiving is notorious for stuffing (pun intended) yourself with large amounts of food. But this doesn't have to mean you fall off the health wagon completely. One way to make this year’s feast more nutritionally balanced is to include healthy Thanksgiving hors d’oeuvres on the table. Here are five dietitian-approved recipes for a healthier twist on Thanksgiving appetizers.",{"type":755,"attrs":5970,"content":5971},{"level":757},[5972],{"text":5973,"type":745},"5 Easy and Healthy Thanksgiving Appetizers",{"type":755,"attrs":5975,"content":5976},{"level":1208},[5977],{"text":5978,"type":745},"Black Rice Stuffed Mushrooms",{"type":1570,"attrs":5980},{"id":5981,"body":5982},"d3b7671f-2997-4806-98b1-f839705e6dcc",[5983],{"url":5984,"_uid":5985,"image":5986,"component":3571,"copyright_details":5990},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-d80e9ae1-001b-46fc-9e64-02b03bfef123",{"id":5987,"alt":5988,"name":7,"focus":7,"title":5988,"filename":5989,"copyright":7,"fieldtype":50,"is_external_url":9},6287777,"FightCamp - Healthy Thanksgiving Appetizers","https://a.storyblok.com/f/115220/1100x1100/2b84e0eeb9/black-rice-stuffed-mushrooms.png",[],{"type":741,"content":5992},[5993,5995,6001],{"text":5994,"type":745},"Not all low-calorie foods are nutritious, but mushrooms are an exception. These low-calorie fungi are an excellent source of B vitamins such as folate, heart-healthy soluble fiber, and antioxidants, and some mushrooms are also a good source of vitamin D, which is important for ",{"text":5996,"type":745,"marks":5997},"immune health",[5998],{"type":1015,"attrs":5999},{"href":6000,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-a-strong-immune-system",{"text":6002,"type":745},". Mushrooms also contain important minerals such as potassium, phosphorus, selenium, and copper. This recipe also includes black rice which is rich in antioxidants, fiber, and iron, as well as walnuts, one of the best plant sources of omega-3 fatty acids. These nutty, hearty bites make for a perfect healthy appetizer to impress your guests.",{"type":741,"content":6004},[6005],{"text":6006,"type":745},"Ingredients: ",{"type":772,"content":6008},[6009,6015,6021,6027,6033,6039,6045],{"type":775,"content":6010},[6011],{"type":741,"content":6012},[6013],{"text":6014,"type":745},"1/2 cup black rice (or wild rice)",{"type":775,"content":6016},[6017],{"type":741,"content":6018},[6019],{"text":6020,"type":745},"1 cup vegetable stock",{"type":775,"content":6022},[6023],{"type":741,"content":6024},[6025],{"text":6026,"type":745},"1 10-ounce package of baby portobello mushrooms",{"type":775,"content":6028},[6029],{"type":741,"content":6030},[6031],{"text":6032,"type":745},"1/4 cup parmesan cheese (or vegan parmesan)",{"type":775,"content":6034},[6035],{"type":741,"content":6036},[6037],{"text":6038,"type":745},"1/4 cup raw walnuts, crushed",{"type":775,"content":6040},[6041],{"type":741,"content":6042},[6043],{"text":6044,"type":745},"Cooking oil spray",{"type":775,"content":6046},[6047],{"type":741,"content":6048},[6049],{"text":6050,"type":745},"Salt and pepper to taste ",{"type":741,"content":6052},[6053],{"text":6054,"type":745},"Directions:",{"type":2171,"attrs":6056,"content":6058},{"order":6057},{"order":2174},[6059,6065,6071,6077,6083,6089],{"type":775,"content":6060},[6061],{"type":741,"content":6062},[6063],{"text":6064,"type":745},"Preheat oven to 375°F ",{"type":775,"content":6066},[6067],{"type":741,"content":6068},[6069],{"text":6070,"type":745},"Cook the rice: Bring vegetable stock to a boil in a saucepan, then add the rice. Reduce to medium heat and cover. Cook until the vegetable stock is absorbed (about 30 minutes)",{"type":775,"content":6072},[6073],{"type":741,"content":6074},[6075],{"text":6076,"type":745},"Prepare the mushrooms: Using a damp paper towel, brush the dirt from the mushrooms. Set them on a baking sheet and spray them with cooking oil. Bake the mushrooms for about 10 minutes to soften.",{"type":775,"content":6078},[6079],{"type":741,"content":6080},[6081],{"text":6082,"type":745},"Once the rice is cooked, add parmesan cheese, walnuts, salt, and pepper. Stir to combine. Adjust seasonings to taste as needed. ",{"type":775,"content":6084},[6085],{"type":741,"content":6086},[6087],{"text":6088,"type":745},"Stuff pre-cooked mushrooms with rice filling and top it with more parmesan cheese. Bake for about 15 minutes or until tender.",{"type":775,"content":6090},[6091],{"type":741,"content":6092},[6093],{"text":6094,"type":745},"Optional: Garnish with fresh parsley and crushed nuts. ",{"type":755,"attrs":6096,"content":6097},{"level":1208},[6098],{"text":6099,"type":745},"White Bean Dip",{"type":1570,"attrs":6101},{"id":5981,"body":6102},[6103],{"url":6104,"_uid":6105,"image":6106,"component":3571,"copyright_details":6109},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-2010dfd7-b540-4698-8e90-26fc14f97446",{"id":6107,"alt":5988,"name":7,"focus":7,"title":5988,"filename":6108,"copyright":7,"fieldtype":50,"is_external_url":9},6287790,"https://a.storyblok.com/f/115220/1100x1100/bf924f49bf/white-bean-dip.png",[],{"type":741,"content":6111},[6112,6113,6119],{"text":2644,"type":745},{"text":6114,"type":745,"marks":6115},"protein",[6116],{"type":1015,"attrs":6117},{"href":6118,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":6120,"type":745}," and fiber powerhouse, this white bean dip is very satisfying and gut-friendly. White beans also pack micronutrients such as vitamin C, iron, zinc, folate, magnesium, and B vitamins. This flavorful recipe is not only easy, but also inexpensive to make, and versatile. You can serve this healthy dip with whole grain crackers, warm whole wheat bread, raw vegetables, or as a spread on toast, sandwiches, and wraps. ",{"type":741,"content":6122},[6123],{"text":6006,"type":745},{"type":772,"content":6125},[6126,6132,6138,6144,6150,6156,6162,6168],{"type":775,"content":6127},[6128],{"type":741,"content":6129},[6130],{"text":6131,"type":745},"1 15-ounce can of cannellini or navy beans, drained and rinsed",{"type":775,"content":6133},[6134],{"type":741,"content":6135},[6136],{"text":6137,"type":745},"2 tablespoons olive oil ",{"type":775,"content":6139},[6140],{"type":741,"content":6141},[6142],{"text":6143,"type":745},"1-2 tablespoons water",{"type":775,"content":6145},[6146],{"type":741,"content":6147},[6148],{"text":6149,"type":745},"Juice of ½ lemon",{"type":775,"content":6151},[6152],{"type":741,"content":6153},[6154],{"text":6155,"type":745},"1 small garlic clove, peeled ",{"type":775,"content":6157},[6158],{"type":741,"content":6159},[6160],{"text":6161,"type":745},"1/2 teaspoon salt",{"type":775,"content":6163},[6164],{"type":741,"content":6165},[6166],{"text":6167,"type":745},"Ground pepper to taste ",{"type":775,"content":6169},[6170],{"type":741,"content":6171},[6172],{"text":6173,"type":745},"Optional: 2 tablespoons fresh rosemary leaves  ",{"type":741,"content":6175},[6176],{"text":6054,"type":745},{"type":2171,"attrs":6178,"content":6180},{"order":6179},{"order":2174},[6181,6187],{"type":775,"content":6182},[6183],{"type":741,"content":6184},[6185],{"text":6186,"type":745},"In a food processor or high-speed blender, add the cannellini beans, olive oil, lemon juice, garlic, salt, and pepper. Pulse until combined. With the food processor running, slowly add the water and process until smooth. Blend in the fresh rosemary leaves if desired. Adjust seasonings to taste as needed.",{"type":775,"content":6188},[6189],{"type":741,"content":6190},[6191],{"text":6192,"type":745},"Serve with whole grain crackers, fresh warm bread, or raw vegetables such as cucumber, snap peas, carrots, celery, or bell peppers ",{"type":755,"attrs":6194,"content":6195},{"level":1208},[6196],{"text":6197,"type":745},"Sundried Tomato and Olive Tapenade",{"type":1570,"attrs":6199},{"id":5981,"body":6200},[6201],{"url":6202,"_uid":6203,"image":6204,"component":3571,"copyright_details":6207},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-9c80420f-5a86-44d8-8ead-2dae3def8204",{"id":6205,"alt":5988,"name":7,"focus":7,"title":5988,"filename":6206,"copyright":7,"fieldtype":50,"is_external_url":9},6287799,"https://a.storyblok.com/f/115220/1100x1100/93a922c391/sundried-tomato-and-olive-tapenade.png",[],{"type":741,"content":6209},[6210,6212,6218],{"text":6211,"type":745},"This simple and easy recipe packs a ton of flavor! A tapenade is a thick, olive-based spread that can be enjoyed as an appetizer over fresh bread or crackers, or as a spread for wraps and sandwiches. You can also use this tapenade as a hummus topping or serve it with roasted vegetables! This healthy recipe packs ",{"text":6213,"type":745,"marks":6214},"anti-inflammatory",[6215],{"type":1015,"attrs":6216},{"href":6217,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":6219,"type":745}," garlic, vitamin C-rich sundried tomatoes, and lots of healthy fats from the olives. ",{"type":741,"content":6221},[6222],{"text":6006,"type":745},{"type":772,"content":6224},[6225,6231,6237,6243,6249,6255],{"type":775,"content":6226},[6227],{"type":741,"content":6228},[6229],{"text":6230,"type":745},"1/3 cup sun-dried tomatoes (preferably not packed in oil) ",{"type":775,"content":6232},[6233],{"type":741,"content":6234},[6235],{"text":6236,"type":745},"2 cups olives, drained and pitted",{"type":775,"content":6238},[6239],{"type":741,"content":6240},[6241],{"text":6242,"type":745},"2 cloves garlic, minced",{"type":775,"content":6244},[6245],{"type":741,"content":6246},[6247],{"text":6248,"type":745},"2 tablespoons olive oil",{"type":775,"content":6250},[6251],{"type":741,"content":6252},[6253],{"text":6254,"type":745},"3 tablespoons lemon juice",{"type":775,"content":6256},[6257],{"type":741,"content":6258},[6259],{"text":6260,"type":745},"1/3 cup fresh basil",{"type":741,"content":6262},[6263],{"text":6054,"type":745},{"type":2171,"attrs":6265,"content":6267},{"order":6266},{"order":2174},[6268,6274,6280],{"type":775,"content":6269},[6270],{"type":741,"content":6271},[6272],{"text":6273,"type":745},"Add all the ingredients to a food processor",{"type":775,"content":6275},[6276],{"type":741,"content":6277},[6278],{"text":6279,"type":745},"Pulse until combined, scraping down the sides as needed",{"type":775,"content":6281},[6282],{"type":741,"content":6283},[6284],{"text":6285,"type":745},"Adjust seasonings to taste as needed, adding salt and pepper to taste  ",{"type":755,"attrs":6287,"content":6288},{"level":1208},[6289],{"text":6290,"type":745},"Roasted Beet Hummus ",{"type":1570,"attrs":6292},{"id":5981,"body":6293},[6294],{"url":6295,"_uid":6296,"image":6297,"component":3571,"copyright_details":6300},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-41b6920f-b835-4b73-ad3a-bb9be0019602",{"id":6298,"alt":5988,"name":7,"focus":7,"title":5988,"filename":6299,"copyright":7,"fieldtype":50,"is_external_url":9},6287806,"https://a.storyblok.com/f/115220/1100x1100/c9e82eac58/roasted-beet-hummus.png",[],{"type":741,"content":6302},[6303,6305,6311],{"text":6304,"type":745},"Looking for a fun twist on hummus? Look no further! This bright pink beet hummus makes any charcuterie board more aesthetically pleasing, plus it’s extremely creamy and nutritious! Beets are a natural source of nitrates, which improves blood flow and supports exercise performance and muscle recovery, making them a great addition to a ",{"text":6306,"type":745,"marks":6307},"boxer’s diet",[6308],{"type":1015,"attrs":6309},{"href":6310,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":6312,"type":745},". Beets are a low-calorie vegetable but a good source of folate, potassium, and fiber. ",{"type":741,"content":6314},[6315],{"text":6316,"type":745},"Ingredients:",{"type":772,"content":6318},[6319,6325,6331,6337,6343,6349,6355,6361],{"type":775,"content":6320},[6321],{"type":741,"content":6322},[6323],{"text":6324,"type":745},"1 small beet",{"type":775,"content":6326},[6327],{"type":741,"content":6328},[6329],{"text":6330,"type":745},"1 15-ounce can of cooked chickpeas, drained",{"type":775,"content":6332},[6333],{"type":741,"content":6334},[6335],{"text":6336,"type":745},"Juice of 1/2 lemon",{"type":775,"content":6338},[6339],{"type":741,"content":6340},[6341],{"text":6342,"type":745},"2 garlic cloves, minced",{"type":775,"content":6344},[6345],{"type":741,"content":6346},[6347],{"text":6348,"type":745},"2 tablespoons tahini",{"type":775,"content":6350},[6351],{"type":741,"content":6352},[6353],{"text":6354,"type":745},"1/4 cup olive oil  ",{"type":775,"content":6356},[6357],{"type":741,"content":6358},[6359],{"text":6360,"type":745},"1 teaspoon salt",{"type":775,"content":6362},[6363],{"type":741,"content":6364},[6365],{"text":6366,"type":745},"Pepper to taste ",{"type":741,"content":6368},[6369],{"text":6054,"type":745},{"type":2171,"attrs":6371,"content":6373},{"order":6372},{"order":2174},[6374,6423,6429,6435,6441],{"type":775,"content":6375},[6376,6380],{"type":741,"content":6377},[6378],{"text":6379,"type":745},"Roast the beet: ",{"type":772,"content":6381},[6382,6387,6393,6399,6405,6411,6417],{"type":775,"content":6383},[6384],{"type":741,"content":6385},[6386],{"text":6064,"type":745},{"type":775,"content":6388},[6389],{"type":741,"content":6390},[6391],{"text":6392,"type":745},"Remove the stem and the roots from the beet ",{"type":775,"content":6394},[6395],{"type":741,"content":6396},[6397],{"text":6398,"type":745},"Wash under water until clean ",{"type":775,"content":6400},[6401],{"type":741,"content":6402},[6403],{"text":6404,"type":745},"Drizzle the beet with olive or avocado oil, then wrap it in foil ",{"type":775,"content":6406},[6407],{"type":741,"content":6408},[6409],{"text":6410,"type":745},"Roast it in the oven for about one hour, until tender or until you can easily insert a fork without resistance ",{"type":775,"content":6412},[6413],{"type":741,"content":6414},[6415],{"text":6416,"type":745},"Let it cool to room temperature ",{"type":775,"content":6418},[6419],{"type":741,"content":6420},[6421],{"text":6422,"type":745},"Peel the skin off ",{"type":775,"content":6424},[6425],{"type":741,"content":6426},[6427],{"text":6428,"type":745},"Chop the beet into chunks and blend it in a food processor or high-speed blender",{"type":775,"content":6430},[6431],{"type":741,"content":6432},[6433],{"text":6434,"type":745},"Add the remaining ingredients and blend until smooth. Adjust seasonings to taste as needed.",{"type":775,"content":6436},[6437],{"type":741,"content":6438},[6439],{"text":6440,"type":745},"Optional: Garnish with olive oil drizzle, pine nuts, and fresh chopped herbs",{"type":775,"content":6442},[6443],{"type":741,"content":6444},[6445],{"text":6446,"type":745},"Serve it with raw vegetables, whole grain crackers, or fresh whole wheat bread ",{"type":755,"attrs":6448,"content":6449},{"level":1208},[6450],{"text":6451,"type":745},"Sweet Potato Bites",{"type":1570,"attrs":6453},{"id":5981,"body":6454},[6455],{"url":6456,"_uid":6457,"image":6458,"component":3571,"copyright_details":6461},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-16379cb9-9c4d-4230-81a5-203282d7d977",{"id":6459,"alt":5988,"name":7,"focus":7,"title":5988,"filename":6460,"copyright":7,"fieldtype":50,"is_external_url":9},6287811,"https://a.storyblok.com/f/115220/1100x1100/dec7b90acb/sweet-potato-bites.png",[],{"type":741,"content":6463},[6464,6466,6470],{"text":6465,"type":745},"A mix of creamy and crunchy, these sweet potato bites are the perfect thanksgiving snack to impress your guests. Plus, sweet potatoes are a nutrition powerhouse: One small sweet potato provides more than 100% of your daily requirements of vitamin A, along with 15% of your daily needs for dietary fiber, and contains virtually no fat. This healthy starchy vegetable is paired with ",{"text":5497,"type":745,"marks":6467},[6468],{"type":1015,"attrs":6469},{"href":5501,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":6471,"type":745}," from avocado and sesame seeds, making it a filling and highly nutritious appetizer. ",{"type":741,"content":6473},[6474],{"text":6316,"type":745},{"type":772,"content":6476},[6477,6483,6489,6495,6501,6507,6513,6519],{"type":775,"content":6478},[6479],{"type":741,"content":6480},[6481],{"text":6482,"type":745},"2 medium sweet potatoes",{"type":775,"content":6484},[6485],{"type":741,"content":6486},[6487],{"text":6488,"type":745},"1 large avocado, diced",{"type":775,"content":6490},[6491],{"type":741,"content":6492},[6493],{"text":6494,"type":745},"2 teaspoons sesame seeds",{"type":775,"content":6496},[6497],{"type":741,"content":6498},[6499],{"text":6500,"type":745},"Olive or avocado oil, for drizzling",{"type":775,"content":6502},[6503],{"type":741,"content":6504},[6505],{"text":6506,"type":745},"¼ cup red onion, diced",{"type":775,"content":6508},[6509],{"type":741,"content":6510},[6511],{"text":6512,"type":745},"½ lemon",{"type":775,"content":6514},[6515],{"type":741,"content":6516},[6517],{"text":6518,"type":745},"Fresh cilantro leaves, finely chopped",{"type":775,"content":6520},[6521],{"type":741,"content":6522},[6523],{"text":6524,"type":745},"Salt and pepper to taste",{"type":741,"content":6526},[6527],{"text":6054,"type":745},{"type":2171,"attrs":6529,"content":6531},{"order":6530},{"order":2174},[6532,6538,6544,6550,6556,6562],{"type":775,"content":6533},[6534],{"type":741,"content":6535},[6536],{"text":6537,"type":745},"Preheat the oven to 400°F",{"type":775,"content":6539},[6540],{"type":741,"content":6541},[6542],{"text":6543,"type":745},"Line a large baking sheet with parchment paper",{"type":775,"content":6545},[6546],{"type":741,"content":6547},[6548],{"text":6549,"type":745},"Slice sweet potatoes into thin rounds. Place the sweet potato rounds on the baking sheet in a single layer, and drizzle with olive oil, salt, and pepper",{"type":775,"content":6551},[6552],{"type":741,"content":6553},[6554],{"text":6555,"type":745},"Roast for 20 minutes, turn the slices, and roast until tender (about 10 minutes) ",{"type":775,"content":6557},[6558],{"type":741,"content":6559},[6560],{"text":6561,"type":745},"Top the roasted sweet potato rounds with diced avocado and diced red onions",{"type":775,"content":6563},[6564],{"type":741,"content":6565},[6566],{"text":6567,"type":745},"Before serving: Squeeze lemon juice and top it with sesame seeds and fresh cilantro",{"type":755,"attrs":6569,"content":6570},{"level":757},[6571],{"text":6572,"type":745},"A Healthier Feast",{"type":741,"content":6574},[6575],{"text":6576,"type":745},"Thanksgiving is a wonderful time to spend with your loved ones and share the things you are thankful for. However, the holidays can also be a stressful time for those on a health journey who are trying to eat a nutritious diet and follow an exercise routine. With so many delicious foods on the table, it can be challenging to listen to your body’s hunger and fullness cues, which often leads to overeating and an uncomfortable feeling afterward, aka “food coma.” By serving nutrient-dense foods as appetizers, you and your guests will have healthier food choices, feel more satiated, and experience a more nutritionally balanced Thanksgiving feast. ",{"type":755,"attrs":6578,"content":6579},{"level":757},[6580],{"text":5576,"type":745},{"type":741,"content":6582},[6583,6584,6588],{"text":1010,"type":745},{"text":1012,"type":745,"marks":6585},[6586],{"type":1015,"attrs":6587},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":1021,"type":745},{"type":741,"content":6590},[6591],{"text":1025,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":6593,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":6598,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":6599,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":6594,"component":118,"meta_info":6595,"meta_title":7,"block_image":6596,"cover_image":6597,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-03 00:00",{"_uid":6602,"title":6603,"plugin":43,"description":6604},"f1de9437-639c-4b64-a8d9-efb678ac8651","5 Healthy Thanksgiving Appetizer Ideas | FightCamp","It’s hard enough trying to plan Thanksgiving dinner let alone come up with appetizer ideas. We have you covered with easy and healthy Thanksgiving appetizers.",{"id":6606,"alt":6607,"name":7,"focus":7,"title":6607,"filename":6608,"copyright":7,"fieldtype":50,"is_external_url":9},6287970,"FightCamp - Healthy Thanksgiving Appetizer Ideas","https://a.storyblok.com/f/115220/2400x990/2174ae6700/5-healthy-thanksgiving-appetizer-ideas.png",[],"5-healthy-thanksgiving-appetizer-ideas","blogs/5-healthy-thanksgiving-appetizer-ideas",-5330,[1050],"da0efe77-11af-449c-be02-a04cd25d439e","2022-11-02T20:45:44.064Z",[],{"name":6618,"created_at":6619,"published_at":6620,"updated_at":6621,"id":6622,"uuid":6623,"content":6624,"slug":6892,"full_slug":6893,"sort_by_date":48,"position":6894,"tag_list":6895,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":6896,"first_published_at":6620,"release_id":48,"lang":60,"path":1053,"alternates":6897,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":6625,"faqs":6626,"title":6618,"topic":6655,"author":736,"content":6670,"category":6875,"schedule":6883,"component":1035,"meta_info":6884,"cover_image":6887,"description":6886,"contributors":6891},"b2b1146f-442b-421a-a956-85a2c819c1b2",[6627,6631,6635,6639,6643,6647,6651],{"_uid":6628,"answer":6629,"question":6630,"component":708},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":6632,"answer":6633,"question":6634,"component":708},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":6636,"answer":6637,"question":6638,"component":708},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":6640,"answer":6641,"question":6642,"component":708},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":6644,"answer":6645,"question":6646,"component":708},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":6648,"answer":6649,"question":6650,"component":708},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":6652,"answer":6653,"question":6654,"component":708},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":6656,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":6668,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":6669,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":6657,"component":39,"meta_info":6665,"block_image":6666,"cover_image":6667,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":6658,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":6663,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":6664,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":6659,"component":118,"meta_info":6660,"meta_title":7,"block_image":6661,"cover_image":6662,"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":738,"content":6671},[6672,6692,6696,6702,6714,6718,6723,6735,6740,6744,6764,6776,6780,6792,6797,6801,6813,6817,6829,6834,6845,6848,6853,6863,6867],{"type":741,"content":6673},[6674,6676,6682,6684,6690],{"text":6675,"type":745},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":6677,"type":745,"marks":6678},"overall mental health",[6679],{"type":1015,"attrs":6680},{"href":6681,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":6683,"type":745},". Then, there are the physical benefits, from ",{"text":6685,"type":745,"marks":6686},"boosting endurance",[6687],{"type":1015,"attrs":6688},{"href":6689,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":6691,"type":745}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":741,"content":6693},[6694],{"text":6695,"type":745},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":755,"attrs":6697,"content":6698},{"level":757},[6699,6701],{"text":6700,"type":745},"Ways Exercise Can Help You Maximize Sleep",{"type":952},{"type":1570,"attrs":6703},{"id":6704,"body":6705},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[6706],{"url":6707,"_uid":6708,"image":6709,"component":3571,"copyright_details":6713},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":6710,"alt":6711,"name":7,"focus":48,"title":6711,"filename":6712,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":741,"content":6715},[6716],{"text":6717,"type":745},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":755,"attrs":6719,"content":6720},{"level":1208},[6721],{"text":6722,"type":745},"1. Decreases Sleep Onset",{"type":741,"content":6724},[6725,6727,6733],{"text":6726,"type":745},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":6728,"type":745,"marks":6729},"Sleep onset",[6730],{"type":1015,"attrs":6731},{"href":6732,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":6734,"type":745},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":755,"attrs":6736,"content":6737},{"level":1208},[6738],{"text":6739,"type":745},"2. Enhances Restorative and REM Sleep",{"type":741,"content":6741},[6742],{"text":6743,"type":745},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":772,"content":6745},[6746,6752,6758],{"type":775,"content":6747},[6748],{"type":741,"content":6749},[6750],{"text":6751,"type":745},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":775,"content":6753},[6754],{"type":741,"content":6755},[6756],{"text":6757,"type":745},"Stage 2 - You are in a light sleep mode",{"type":775,"content":6759},[6760],{"type":741,"content":6761},[6762],{"text":6763,"type":745},"Stage 3 - You are in a deep sleep mode",{"type":741,"content":6765},[6766,6768,6774],{"text":6767,"type":745},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":6769,"type":745,"marks":6770},"REM sleep",[6771],{"type":1015,"attrs":6772},{"href":6773,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":6775,"type":745}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":741,"content":6777},[6778],{"text":6779,"type":745},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":741,"content":6781},[6782,6784,6790],{"text":6783,"type":745},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":6785,"type":745,"marks":6786},"study",[6787],{"type":1015,"attrs":6788},{"href":6789,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":6791,"type":745}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":755,"attrs":6793,"content":6794},{"level":1208},[6795],{"text":6796,"type":745},"3. Improves Sleep Quality",{"type":741,"content":6798},[6799],{"text":6800,"type":745},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":741,"content":6802},[6803,6805,6811],{"text":6804,"type":745},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":6806,"type":745,"marks":6807},"analysis",[6808],{"type":1015,"attrs":6809},{"href":6810,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":6812,"type":745}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":741,"content":6814},[6815],{"text":6816,"type":745},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":741,"content":6818},[6819,6821,6827],{"text":6820,"type":745},"Numerous ",{"text":6822,"type":745,"marks":6823},"studies",[6824],{"type":1015,"attrs":6825},{"href":6826,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":6828,"type":745}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":755,"attrs":6830,"content":6831},{"level":757},[6832],{"text":6833,"type":745},"Better Sleep for Better Performance",{"type":1570,"attrs":6835},{"id":6704,"body":6836},[6837],{"url":6838,"_uid":6839,"image":6840,"component":3571,"copyright_details":6844},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":6841,"alt":6842,"name":7,"focus":48,"title":6842,"filename":6843,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":741,"content":6846},[6847],{"text":6653,"type":745},{"type":755,"attrs":6849,"content":6850},{"level":757},[6851],{"text":6852,"type":745},"Sleeping for Success",{"type":741,"content":6854},[6855,6857,6861],{"text":6856,"type":745},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":5871,"type":745,"marks":6858},[6859],{"type":1015,"attrs":6860},{"href":5875,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":6862,"type":745}," means better training performance.",{"type":755,"attrs":6864,"content":6865},{"level":757},[6866],{"text":1470,"type":745},{"type":741,"content":6868},[6869,6870,6874],{"text":1010,"type":745},{"text":1012,"type":745,"marks":6871},[6872],{"type":1015,"attrs":6873},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":5585,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":6876,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":6881,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":6882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":6877,"component":118,"meta_info":6878,"meta_title":7,"block_image":6879,"cover_image":6880,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":6885,"title":6618,"plugin":43,"description":6886},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":6888,"alt":6889,"name":7,"focus":48,"title":6889,"filename":6890,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1050],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":6899,"created_at":6900,"published_at":6901,"updated_at":6902,"id":6903,"uuid":6904,"content":6905,"slug":7299,"full_slug":7300,"sort_by_date":48,"position":7301,"tag_list":7302,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":7303,"first_published_at":7304,"release_id":48,"lang":60,"path":1053,"alternates":7305,"default_full_slug":48,"translated_slugs":48},"The Making of the Basic Nutrition Path with Tyler Minton","2022-10-13T16:16:15.879Z","2022-11-11T07:25:42.765Z","2022-11-11T07:25:42.793Z",203472806,"02359418-566b-47c2-8ccc-cf0135b27002",{"_uid":6906,"faqs":6907,"title":6899,"topic":6920,"author":5210,"content":6935,"category":7281,"schedule":7289,"component":1035,"meta_info":7290,"cover_image":7294,"description":7293,"contributors":7298},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[6908,6912,6916],{"_uid":6909,"answer":6910,"question":6911,"component":708},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":6913,"answer":6914,"question":6915,"component":708},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":6917,"answer":6918,"question":6919,"component":708},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":6921,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":6933,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":6934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":6922,"component":39,"meta_info":6930,"block_image":6931,"cover_image":6932,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":6923,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":6928,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":6929,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":6924,"component":118,"meta_info":6925,"meta_title":7,"block_image":6926,"cover_image":6927,"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},[],[],{"type":738,"content":6936},[6937,6949,6959,6963,6968,6980,6984,6988,6993,6997,7002,7006,7011,7015,7020,7024,7029,7033,7038,7042,7047,7051,7056,7068,7073,7077,7082,7086,7091,7102,7106,7110,7115,7119,7124,7128,7133,7137,7142,7146,7151,7155,7160,7164,7169,7173,7178,7182,7187,7191,7196,7200,7205,7209,7214,7218,7223,7227,7232,7236,7241,7245,7250,7260,7265,7274,7278],{"type":741,"content":6938},[6939,6941,6947],{"text":6940,"type":745},"Professional MMA fighter and top nutritionist ",{"text":6942,"type":745,"marks":6943},"Tyler Minton",[6944],{"type":1015,"attrs":6945},{"href":6946,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":6948,"type":745}," knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.",{"type":741,"content":6950},[6951,6953,6958],{"text":6952,"type":745},"Tyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the ",{"text":5244,"type":745,"marks":6954},[6955,6957],{"type":1015,"attrs":6956},{"href":1388,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"type":1110},{"text":5080,"type":745},{"type":741,"content":6960},[6961],{"text":6962,"type":745},"Here’s a sneak peek of what to expect in this cutting-edge series, as well as a Q&A with Tyler about the making of the Nutrition Path.",{"type":755,"attrs":6964,"content":6965},{"level":757},[6966],{"text":6967,"type":745},"Bringing it All to the Table",{"type":1570,"attrs":6969},{"id":6970,"body":6971},"d2a05279-4244-4b63-b553-86b665477806",[6972],{"url":6973,"_uid":6974,"image":6975,"component":3571,"copyright_details":6979},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":6976,"alt":6977,"name":7,"focus":7,"title":6977,"filename":6978,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png",[],{"type":741,"content":6981},[6982],{"text":6983,"type":745},"Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.",{"type":741,"content":6985},[6986],{"text":6987,"type":745},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":755,"attrs":6989,"content":6990},{"level":1208},[6991],{"text":6992,"type":745},"Chapter 1 - Energy Balance",{"type":741,"content":6994},[6995],{"text":6996,"type":745},"Energy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.",{"type":755,"attrs":6998,"content":6999},{"level":1208},[7000],{"text":7001,"type":745},"Chapter 2 - How Calories Are Burned",{"type":741,"content":7003},[7004],{"text":7005,"type":745},"When most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.",{"type":755,"attrs":7007,"content":7008},{"level":1208},[7009],{"text":7010,"type":745},"Chapter 3 – Macronutrients",{"type":741,"content":7012},[7013],{"text":7014,"type":745},"Macronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.",{"type":755,"attrs":7016,"content":7017},{"level":1208},[7018],{"text":7019,"type":745},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":741,"content":7021},[7022],{"text":7023,"type":745},"Although the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.",{"type":755,"attrs":7025,"content":7026},{"level":1208},[7027],{"text":7028,"type":745},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":741,"content":7030},[7031],{"text":7032,"type":745},"This is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.",{"type":755,"attrs":7034,"content":7035},{"level":1208},[7036],{"text":7037,"type":745},"Chapter 6 - The Importance of Hydration",{"type":741,"content":7039},[7040],{"text":7041,"type":745},"Hydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.",{"type":755,"attrs":7043,"content":7044},{"level":1208},[7045],{"text":7046,"type":745},"Chapter 7 - Real World Application Meal Prep",{"type":741,"content":7048},[7049],{"text":7050,"type":745},"Here you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.",{"type":755,"attrs":7052,"content":7053},{"level":1208},[7054],{"text":7055,"type":745},"Chapter 8 - Post Workout Smoothie",{"type":741,"content":7057},[7058,7060,7066],{"text":7059,"type":745},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":7061,"type":745,"marks":7062},"Aaron Swenson",[7063],{"type":1015,"attrs":7064},{"href":7065,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":7067,"type":745}," to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.",{"type":755,"attrs":7069,"content":7070},{"level":1208},[7071],{"text":7072,"type":745},"Chapter 9 - Question and Answers",{"type":741,"content":7074},[7075],{"text":7076,"type":745},"FightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.",{"type":755,"attrs":7078,"content":7079},{"level":1208},[7080],{"text":7081,"type":745},"Chapter 10 - How Fighters Cut Weight",{"type":741,"content":7083},[7084],{"text":7085,"type":745},"Tyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.",{"type":755,"attrs":7087,"content":7088},{"level":757},[7089],{"text":7090,"type":745},"The Making of The Nutrition Path",{"type":1570,"attrs":7092},{"id":6970,"body":7093},[7094],{"url":7095,"_uid":7096,"image":7097,"component":3571,"copyright_details":7101},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":7098,"alt":7099,"name":7,"focus":7,"title":7099,"filename":7100,"copyright":7,"fieldtype":50,"is_external_url":9},6093622,"FightCamp - Nutrition With Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a0fd081b99/fightcamp-q-a-tyler-minton.png",[],{"type":741,"content":7103},[7104],{"text":7105,"type":745},"When FightCamp reached out to Tyler Minton about leading an expert series, he was on board immediately. Many of his clients already use FightCamp and he was excited to offer up his insight to help fighters reach their training goals.",{"type":741,"content":7107},[7108],{"text":7109,"type":745},"Hear about his experience on set with the FightCamp team:",{"type":755,"attrs":7111,"content":7112},{"level":1208},[7113],{"text":7114,"type":745},"Why is this series important for FightCamp members or anyone?",{"type":741,"content":7116},[7117],{"text":7118,"type":745},"Working out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.",{"type":755,"attrs":7120,"content":7121},{"level":1208},[7122],{"text":7123,"type":745},"Why are you the perfect person to lead this series?",{"type":741,"content":7125},[7126],{"text":7127,"type":745},"I have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.",{"type":755,"attrs":7129,"content":7130},{"level":1208},[7131],{"text":7132,"type":745},"How did you get in contact with FightCamp?",{"type":741,"content":7134},[7135],{"text":7136,"type":745},"FightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.",{"type":755,"attrs":7138,"content":7139},{"level":1208},[7140],{"text":7141,"type":745},"What was your experience like on set?",{"type":741,"content":7143},[7144],{"text":7145,"type":745},"I had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.",{"type":755,"attrs":7147,"content":7148},{"level":1208},[7149],{"text":7150,"type":745},"What was your favorite part of the experience?",{"type":741,"content":7152},[7153],{"text":7154,"type":745},"My favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.",{"type":755,"attrs":7156,"content":7157},{"level":1208},[7158],{"text":7159,"type":745},"What is something you learned while you were on set filming with FightCamp?",{"type":741,"content":7161},[7162],{"text":7163,"type":745},"I learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.",{"type":755,"attrs":7165,"content":7166},{"level":1208},[7167],{"text":7168,"type":745},"What was the hardest part of the experience?",{"type":741,"content":7170},[7171],{"text":7172,"type":745},"For me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. ",{"type":755,"attrs":7174,"content":7175},{"level":1208},[7176],{"text":7177,"type":745},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":741,"content":7179},[7180],{"text":7181,"type":745},"I would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.",{"type":755,"attrs":7183,"content":7184},{"level":1208},[7185],{"text":7186,"type":745},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":741,"content":7188},[7189],{"text":7190,"type":745},"They're a lot more enthusiastic! Their energy is unreal!",{"type":755,"attrs":7192,"content":7193},{"level":1208},[7194],{"text":7195,"type":745},"How does FightCamp stand out in the fitness industry?",{"type":741,"content":7197},[7198],{"text":7199,"type":745},"This is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".",{"type":755,"attrs":7201,"content":7202},{"level":1208},[7203],{"text":7204,"type":745},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":741,"content":7206},[7207],{"text":7208,"type":745},"Our bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. ",{"type":755,"attrs":7210,"content":7211},{"level":1208},[7212],{"text":7213,"type":745},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":741,"content":7215},[7216],{"text":7217,"type":745},"You can't out train a poor diet.",{"type":755,"attrs":7219,"content":7220},{"level":1208},[7221],{"text":7222,"type":745},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":741,"content":7224},[7225],{"text":7226,"type":745},"I did better than I expected on camera.",{"type":755,"attrs":7228,"content":7229},{"level":1208},[7230],{"text":7231,"type":745},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":741,"content":7233},[7234],{"text":7235,"type":745},"I have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.",{"type":755,"attrs":7237,"content":7238},{"level":1208},[7239],{"text":7240,"type":745},"What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? ",{"type":741,"content":7242},[7243],{"text":7244,"type":745},"How to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. ",{"type":755,"attrs":7246,"content":7247},{"level":1208},[7248],{"text":7249,"type":745},"Anything else you would like to share?",{"type":741,"content":7251},[7252,7254,7258],{"text":7253,"type":745},"This information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the ",{"text":1447,"type":745,"marks":7255},[7256],{"type":1015,"attrs":7257},{"href":1451,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":7259,"type":745}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":755,"attrs":7261,"content":7262},{"level":757},[7263],{"text":7264,"type":745},"Get Ready to Level Up",{"type":741,"content":7266},[7267,7268,7273],{"text":1010,"type":745},{"text":1012,"type":745,"marks":7269},[7270,7272],{"type":1015,"attrs":7271},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"type":1110},{"text":1021,"type":745},{"type":741,"content":7275},[7276],{"text":7277,"type":745},"Get exclusive access to professional guidance from industry experts like Tyler Minton only on the FightCamp App. Learn how top athletes eat for success and start your journey to a healthier, fitter you.",{"type":741,"content":7279},[7280],{"text":5362,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":7282,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":7287,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":7288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":7283,"component":118,"meta_info":7284,"meta_title":7,"block_image":7285,"cover_image":7286,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-17 00:00",{"_uid":7291,"title":7292,"plugin":43,"description":7293},"e170bd14-3e13-4478-850f-99b13050e1d3","Making of Basic Nutrition Path with Tyler Minton | FightCamp","Fighter and nutritionist Tyler Minton brings his expert knowledge to the FightCamp App. Find out what he’s bringing to the table and what it was like filming.",{"id":7295,"alt":7296,"name":7,"focus":7,"title":7296,"filename":7297,"copyright":7,"fieldtype":50,"is_external_url":9},6093520,"FightCamp - The Making of the Basic Nutrition Path with Tyler Minton","https://a.storyblok.com/f/115220/2400x990/203f06171d/fightcamp-the-making-of-the-basic-nutrition-path-with-tyler-minton.png",[],"the-making-of-the-basic-nutrition-path-with-tyler-minton","blogs/the-making-of-the-basic-nutrition-path-with-tyler-minton",-5280,[1050],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":7307,"created_at":7308,"published_at":7309,"updated_at":7310,"id":7311,"uuid":7312,"content":7313,"slug":7798,"full_slug":7799,"sort_by_date":48,"position":7800,"tag_list":7801,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":7802,"first_published_at":7803,"release_id":48,"lang":60,"path":1053,"alternates":7804,"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":7314,"faqs":7315,"title":7307,"topic":7336,"author":5422,"content":7351,"category":7780,"schedule":7788,"component":1035,"meta_info":7789,"cover_image":7793,"description":7796,"contributors":7797},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[7316,7320,7324,7328,7332],{"_uid":7317,"answer":7318,"question":7319,"component":708},"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":7321,"answer":7322,"question":7323,"component":708},"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":7325,"answer":7326,"question":7327,"component":708},"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":7329,"answer":7330,"question":7331,"component":708},"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":7333,"answer":7334,"question":7335,"component":708},"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":7337,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":7349,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":7350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":7338,"component":39,"meta_info":7346,"block_image":7347,"cover_image":7348,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":7339,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":7344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":7345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":7340,"component":118,"meta_info":7341,"meta_title":7,"block_image":7342,"cover_image":7343,"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},[],[],{"type":738,"content":7352},[7353,7380,7392,7412,7417,7421,7426,7443,7448,7476,7481,7516,7521,7525,7529,7534,7538,7543,7547,7552,7563,7649,7654,7658,7669,7701,7706,7710,7715,7719,7724,7728,7733,7743,7768,7772],{"type":741,"content":7354},[7355,7357,7363,7364,7370,7372,7378],{"text":7356,"type":745},"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":7358,"type":745,"marks":7359},"cardiovascular disease",[7360],{"type":1015,"attrs":7361},{"href":7362,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":3135,"type":745},{"text":7365,"type":745,"marks":7366},"diabetes",[7367],{"type":1015,"attrs":7368},{"href":7369,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":7371,"type":745},", and some types of ",{"text":7373,"type":745,"marks":7374},"cancer",[7375],{"type":1015,"attrs":7376},{"href":7377,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":7379,"type":745},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":1570,"attrs":7381},{"id":7382,"body":7383},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[7384],{"url":7385,"_uid":7386,"image":7387,"component":3571,"copyright_details":7391},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":7388,"alt":7389,"name":7,"focus":48,"title":7389,"filename":7390,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":741,"content":7393},[7394,7396,7402,7404,7410],{"text":7395,"type":745},"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":7397,"type":745,"marks":7398},"improve athletic performance",[7399],{"type":1015,"attrs":7400},{"href":7401,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":7403,"type":745},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":7405,"type":745,"marks":7406},"protein needs",[7407],{"type":1015,"attrs":7408},{"href":7409,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":7411,"type":745}," as a boxer.",{"type":755,"attrs":7413,"content":7414},{"level":757},[7415],{"text":7416,"type":745},"How a Plant-Based Diet Supports Exercise Performance",{"type":741,"content":7418},[7419],{"text":7420,"type":745},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":755,"attrs":7422,"content":7423},{"level":1208},[7424],{"text":7425,"type":745},"Cardiovascular Health",{"type":741,"content":7427},[7428,7434,7436,7441],{"text":7429,"type":745,"marks":7430},"Research",[7431],{"type":1015,"attrs":7432},{"href":7433,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":7435,"type":745}," 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":6785,"type":745,"marks":7437},[7438],{"type":1015,"attrs":7439},{"href":7440,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":7442,"type":745}," 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":755,"attrs":7444,"content":7445},{"level":1208},[7446],{"text":7447,"type":745},"Inflammation",{"type":741,"content":7449},[7450,7452,7458,7460,7466,7468,7474],{"text":7451,"type":745},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":7453,"type":745,"marks":7454},"antioxidants and anti-inflammatory",[7455],{"type":1015,"attrs":7456},{"href":7457,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":7459,"type":745}," properties, thus helping reduce systemic ",{"text":7461,"type":745,"marks":7462},"inflammation and oxidative stress",[7463],{"type":1015,"attrs":7464},{"href":7465,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":7467,"type":745},". 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":7469,"type":745,"marks":7470},"exercise-induced oxidative stress",[7471],{"type":1015,"attrs":7472},{"href":7473,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":7475,"type":745}," and inflammation. ",{"type":755,"attrs":7477,"content":7478},{"level":1208},[7479],{"text":7480,"type":745},"Energy and Body Composition",{"type":741,"content":7482},[7483,7485,7491,7492,7498,7500,7506,7508,7514],{"text":7484,"type":745},"Plant-based diets have also been shown to effectively ",{"text":7486,"type":745,"marks":7487},"reduce body weight",[7488],{"type":1015,"attrs":7489},{"href":7490,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":3135,"type":745},{"text":7493,"type":745,"marks":7494},"BMI",[7495],{"type":1015,"attrs":7496},{"href":7497,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":7499,"type":745},", 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":7501,"type":745,"marks":7502},"complex carbohydrates",[7503],{"type":1015,"attrs":7504},{"href":7505,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":7507,"type":745},", which are essential for an athlete’s ",{"text":7509,"type":745,"marks":7510},"glycogen storage",[7511],{"type":1015,"attrs":7512},{"href":7513,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":7515,"type":745}," and performance. ",{"type":755,"attrs":7517,"content":7518},{"level":757},[7519],{"text":7520,"type":745},"How About Amino Acids?",{"type":741,"content":7522},[7523],{"text":7524,"type":745},"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":741,"content":7526},[7527],{"text":7528,"type":745},"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":755,"attrs":7530,"content":7531},{"level":757},[7532],{"text":7533,"type":745},"OK, This Sounds Great. But Where Do I Start?",{"type":741,"content":7535},[7536],{"text":7537,"type":745},"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":755,"attrs":7539,"content":7540},{"level":1208},[7541],{"text":7542,"type":745},"1. Know Where to Get Your Protein From ",{"type":741,"content":7544},[7545],{"text":7546,"type":745},"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":755,"attrs":7548,"content":7549},{"level":1208},[7550],{"text":7551,"type":745},"Plant-Based Protein Source & Protein Per Serving Size",{"type":1570,"attrs":7553},{"id":7382,"body":7554},[7555],{"url":7556,"_uid":7557,"image":7558,"component":3571,"copyright_details":7562},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":7559,"alt":7560,"name":7,"focus":48,"title":7560,"filename":7561,"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":772,"content":7564},[7565,7571,7577,7583,7589,7595,7601,7607,7613,7619,7625,7631,7637,7643],{"type":775,"content":7566},[7567],{"type":741,"content":7568},[7569],{"text":7570,"type":745},"Pea Protein Powder (2 scoops) = 27 grams",{"type":775,"content":7572},[7573],{"type":741,"content":7574},[7575],{"text":7576,"type":745},"Tempeh (½ cup) = 15 grams",{"type":775,"content":7578},[7579],{"type":741,"content":7580},[7581],{"text":7582,"type":745},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":775,"content":7584},[7585],{"type":741,"content":7586},[7587],{"text":7588,"type":745},"Tofu (3 oz) = 10 grams",{"type":775,"content":7590},[7591],{"type":741,"content":7592},[7593],{"text":7594,"type":745},"Edamame (½ cup) = 9 grams",{"type":775,"content":7596},[7597],{"type":741,"content":7598},[7599],{"text":7600,"type":745},"Lentils (½ cup) = 9 grams",{"type":775,"content":7602},[7603],{"type":741,"content":7604},[7605],{"text":7606,"type":745},"Hemp Seeds (3 tbsp) = 9 grams",{"type":775,"content":7608},[7609],{"type":741,"content":7610},[7611],{"text":7612,"type":745},"Beans (½ cup) = 8 grams",{"type":775,"content":7614},[7615],{"type":741,"content":7616},[7617],{"text":7618,"type":745},"Peanut Butter (2 tbsp) = 8 grams",{"type":775,"content":7620},[7621],{"type":741,"content":7622},[7623],{"text":7624,"type":745},"Chickpeas (½ cup) = 7 grams",{"type":775,"content":7626},[7627],{"type":741,"content":7628},[7629],{"text":7630,"type":745},"Chia Seeds (2 tbsp) = 6 grams",{"type":775,"content":7632},[7633],{"type":741,"content":7634},[7635],{"text":7636,"type":745},"Sunflower Seeds (¼ cup) = 6 grams",{"type":775,"content":7638},[7639],{"type":741,"content":7640},[7641],{"text":7642,"type":745},"Quinoa, cooked (½ cup) = 6 grams",{"type":775,"content":7644},[7645],{"type":741,"content":7646},[7647],{"text":7648,"type":745},"Oatmeal (½ cup) = 5 grams",{"type":755,"attrs":7650,"content":7651},{"level":1208},[7652],{"text":7653,"type":745},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":741,"content":7655},[7656],{"text":7657,"type":745},"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":1570,"attrs":7659},{"id":7382,"body":7660},[7661],{"url":7662,"_uid":7663,"image":7664,"component":3571,"copyright_details":7668},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":7665,"alt":7666,"name":7,"focus":48,"title":7666,"filename":7667,"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":772,"content":7670},[7671,7677,7683,7689,7695],{"type":775,"content":7672},[7673],{"type":741,"content":7674},[7675],{"text":7676,"type":745},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":775,"content":7678},[7679],{"type":741,"content":7680},[7681],{"text":7682,"type":745},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":775,"content":7684},[7685],{"type":741,"content":7686},[7687],{"text":7688,"type":745},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":775,"content":7690},[7691],{"type":741,"content":7692},[7693],{"text":7694,"type":745},"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":775,"content":7696},[7697],{"type":741,"content":7698},[7699],{"text":7700,"type":745},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":755,"attrs":7702,"content":7703},{"level":1208},[7704],{"text":7705,"type":745},"3. Set Small, Realistic Goals",{"type":741,"content":7707},[7708],{"text":7709,"type":745},"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":755,"attrs":7711,"content":7712},{"level":1208},[7713],{"text":7714,"type":745},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":741,"content":7716},[7717],{"text":7718,"type":745},"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":755,"attrs":7720,"content":7721},{"level":1208},[7722],{"text":7723,"type":745},"5. Don’t Aim for Perfection",{"type":741,"content":7725},[7726],{"text":7727,"type":745},"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":755,"attrs":7729,"content":7730},{"level":757},[7731],{"text":7732,"type":745},"The Real MVP",{"type":1570,"attrs":7734},{"id":7382,"body":7735},[7736],{"url":7737,"_uid":7738,"image":7739,"component":3571,"copyright_details":7742},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":7740,"alt":7666,"name":7,"focus":48,"title":7666,"filename":7741,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":741,"content":7744},[7745,7747,7753,7755,7759,7761,7766],{"text":7746,"type":745},"A well-planned plant-based diet is ",{"text":7748,"type":745,"marks":7749},"nutritionally adequate",[7750],{"type":1015,"attrs":7751},{"href":7752,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":7754,"type":745}," 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":6213,"type":745,"marks":7756},[7757],{"type":1015,"attrs":7758},{"href":6217,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":7760,"type":745},", 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":2527,"type":745,"marks":7762},[7763],{"type":1015,"attrs":7764},{"href":7765,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":7767,"type":745},", 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":755,"attrs":7769,"content":7770},{"level":757},[7771],{"text":1470,"type":745},{"type":741,"content":7773},[7774,7775,7779],{"text":1010,"type":745},{"text":1012,"type":745,"marks":7776},[7777],{"type":1015,"attrs":7778},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":3707,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":7781,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":7786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":7787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":7782,"component":118,"meta_info":7783,"meta_title":7,"block_image":7784,"cover_image":7785,"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":7790,"title":7791,"plugin":43,"description":7792},"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":7794,"alt":7560,"name":7,"focus":48,"title":7560,"filename":7795,"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,[1050],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":7806,"created_at":7807,"published_at":7808,"updated_at":7809,"id":7810,"uuid":7811,"content":7812,"slug":8181,"full_slug":8182,"sort_by_date":48,"position":8183,"tag_list":8184,"is_startpage":9,"parent_id":1051,"meta_data":48,"group_id":8185,"first_published_at":8186,"release_id":48,"lang":60,"path":1053,"alternates":8187,"default_full_slug":48,"translated_slugs":48},"Fitness vs Wellness vs Wellbeing","2022-07-25T17:16:58.101Z","2022-09-26T19:50:37.079Z","2022-09-26T19:50:37.118Z",167814199,"d956bc56-0dac-4833-9a53-3fcfa3bfe4c3",{"_uid":7813,"faqs":7814,"title":7806,"topic":7833,"author":2375,"content":7848,"category":8162,"schedule":8170,"component":1035,"meta_info":8171,"cover_image":8175,"description":8179,"contributors":8180},"b23a4dd8-f131-4610-ba39-af1a2348985d",[7815,7818,7821,7825,7829],{"_uid":7816,"answer":7817,"question":1068,"component":708},"182b33e6-6d3e-40f7-8bb4-9230b312a118","Fitness is defined as your ability to fulfill daily tasks with optimal quality, endurance, and strength with the management of disease, fatigue, and stress and reduce sedentary behavior. We will discuss fitness as it pertains to physical health and how it's commonly used to improve your general health. There are different components of fitness that make up our general understanding of a fit body.\n\nComponents of fitness:\nMuscular Strength: The ability to exert force against some form of resistance in a single effort or typically a short period.\n\nMuscular Endurance: The ability to continue exerting force over a prolonged time without getting tired.\n\nCardiorespiratory Endurance: Commonly referred to as cardiovascular endurance, is the relationship between your heart (cardio) and lungs (respiratory). When measured, it shows how efficiently your cardiorespiratory system functions and indicates how physically fit and healthy you are. You have a lower resting heart rate when your heart and lungs work efficiently. You can recover quicker, as well as your ability to oxygenate your blood and expel carbon dioxide appropriately. Picture Mr. Myagi telling you to breathe in and out here.\n\nFlexibility: The ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. Although flexibility varies from person to person, minimum ranges are necessary for maintaining joint and total body health.\n\nBody Composition: Your body's core components like fat, protein, minerals, and body water. It provides a better glimpse into your overall health than traditional methods like BMI & weight by accurately showing changes in fat mass, lean muscle mass, and body fat percentage.",{"_uid":7819,"answer":7820,"question":1072,"component":708},"54479a9a-0edc-483e-b5aa-1edcee6c321b","Wellness is an action-oriented practice that can lead to greater mental, emotional, and physical health. The Global Wellness Institute defines wellness as the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health. Wellness can be achieved through healthy lifestyle habits like regular physical activity or yearly preventive health screenings. Consider nutritional consultations or programs to lose weight or stop drinking and smoking.\n\nNotice the emphasis on health through actions, activities, and intent with wellness, which keeps the highlight on the physical being but, more importantly, expands it beyond your body, brain, breath, and movement. A multidimensional approach allows us to strive for personal harmony according to our views and priorities. Health is the predominant focus in wellness rather than happiness. Previously the research surrounding wellness included the behaviors and lifestyles that put people at premature risk of disease and death, such as smoking, inactivity, poor diet, and stress. To balance your wellness, you must implement self-regulation, self-awareness, habits, and strategies to help change your life.\n\nSelf-regulation: Your ability to control your impulses and behavior to meet specific standards, goals, or ideals. This control of self-regulation is aligned with your own values. It requires mental energy, which is problematic because your brain is always looking to preserve energy, which may complicate things.\n\nHabits: Your ability to change a routine to a habit will significantly benefit you since it won't require more mental energy than having to focus on the task at hand. About 40% percent of your daily behavior comes from your habits, and this will ultimately play a significant role in what your future is going to look like. Establish healthy habits since unhealthy habits are tough to change and require a conscious thought beyond self-regulation to rewire your brain. So stay engaged with your FightCamp community to positively wire your brain to healthy, purposeful movement daily.\n\nSelf-awareness: Start paying attention to what you're doing, when you change those little things, and how they affect your life. When you want to insert a new habit, consider how your other habits might affect your new routine. If you are a night owl and want to complete multiple rounds on the FightCamp app by waking up extra early, you might find it challenging to be motivated. You might want to get more sleep when you know how your short nights affect your commitment to fitness and health. Self-awareness also considers what kind of person you are, a night owl vs. an early bird, simple vs. complex, or impulsive vs. reserved.\n\nStrategies: Set yourself up for success through accountability, scheduling, and monitoring. Different ways to succeed come from making your strategies count for the short and long term, and once you have implemented those strategies for more than two months, your planned strategies become habits. Since new habits, on average, take 66 days to form, so stick with your path and engage with others in your community to benefit from improved health.",{"_uid":7822,"answer":7823,"question":7824,"component":708},"19e6fdbd-86fe-40ff-8cee-1400aa8197c1","Wellbeing is the combination of feeling good and functioning well; it is not focused on behaviors alone but rather on a state of being to how you perceive yourself and your life. Self-perception requires us to look inward and allows us to regulate our state of being when that is our focus. In particular, stress management through fitness (resistance training) has significantly improved anxiety symptoms. Understanding our body's signals helps us understand and regulate emotional and physical states,\" says Dr. Helen Weng at the University of California San Francisco.\n\nYou may exercise several times weekly, eat well, journal, and meditate before bed. But are you fulfilled? Do you feel mentally and physically strong? Are you satisfied with your relationships with others? And more importantly, are you happy with your relationship with yourself?\n\nHealth and wellbeing go hand-in-hand, as health is not the predominant factor of your wellbeing. Wellbeing considers the body, mind, and external influences such as your social connections, work situation, financial situation, and environmental interaction. The key to making this happen is your willingness to engage with the different dimensions of wellbeing beyond your physical fitness and health.","What is wellbeing?",{"_uid":7826,"answer":7827,"question":7828,"component":708},"a65469c6-1f99-47f9-a1a6-1594b12a3d92","Below are eight dimensions of wellbeing that you can start working on to create balanced harmony. Please note that they don't have to be equally balanced, but they all require attention and are interconnected.\n\nPhysical: Personal care for your body to stay healthy, utilizing exercise, nutrition, sufficient sleep, and function optimally.\n\nIntellectual: Intellectual growth by staying curious, remaining a student to be a better teacher, and sharing your growing knowledge base and skillset.\n\nEmotional: Learning how to manage your emotions in a positive, constructive manner and appreciating other people's feelings. Understand and respect your feelings, values, and attitude.\n\nSocial: Nurture healthy, caring, and intimate relationships while enjoying companionship. Stay involved with your community by contributing positively.\n\nSpiritual: Find purpose, value, and meaning in your own life without or with organized religion. Engage in activities that align with your beliefs and values.\n\nCareer: Meaningful and rewarding participation in your work that provides personal satisfaction and life enrichment aligned with your values, goals, and lifestyle.\n\nFinancial: Self-awareness to live within your means and make informed financial decisions while setting realistic short and long-term goals to provide for you and your family. The awareness that not everyone has the same monetary values, needs, and circumstances.\n\nEnvironmental: Demonstrate your commitment to a healthy planet and be aware of how your daily choices might contribute to the instability of the earth's ever-changing state of the physical environment.","What are the eight-dimensional windows to wellbeing?",{"_uid":7830,"answer":7831,"question":7832,"component":708},"99a9e6d2-e821-4b99-9cd6-6a3ecd289f24","Fitness, wellness, and wellbeing are all part of a “wholistic” approach to a life of health and longevity. If wellbeing is where we are going, think of wellness as how to get there. Wellness is a set of habits and behaviors, which includes fitness. Wellness is the state or quality of being healthy. Meanwhile, wellbeing is the state of being healthy, happy, or successful. Wellness plays a part in wellbeing, and a sense of wellbeing often generates more wellness habits since they are interconnected. Wellness focuses more on physical health, while wellbeing emphasizes mental and emotional health. Consider how wellness alone does not paint the complete picture as it focuses on what would harm you sooner instead of concentrating on longevity through wellbeing.","What is a wholistic approach?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":7834,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":7846,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":7847,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":7835,"component":39,"meta_info":7843,"block_image":7844,"cover_image":7845,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":7836,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":7841,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":7842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":7837,"component":118,"meta_info":7838,"meta_title":7,"block_image":7839,"cover_image":7840,"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":738,"content":7849},[7850,7855,7859,7863,7875,7887,7892,7924,7928,7938,7958,7978,8011,8016,8026,8043,8047,8059,8064,8068,8118,8123,8133,8145,8149,8153],{"type":755,"attrs":7851,"content":7852},{"level":757},[7853],{"text":7854,"type":745},"What is the Difference Between Fitness vs Wellness vs Wellbeing?",{"type":741,"content":7856},[7857],{"text":7858,"type":745},"With mental health coming to the forefront in the last few years and science helping us understand that we need to look beyond fitness and start approaching our health from a \"wholistic\" approach. To de-stress from our busy lives and work towards being physically, mentally, and emotionally fit, we need to upgrade our exercise routines. This article will dive deeper into popular words such as fitness, wellness, and wellbeing. We will help you understand what these words mean and show you how they're all related.",{"type":755,"attrs":7860,"content":7861},{"level":757},[7862],{"text":1211,"type":745},{"type":1570,"attrs":7864},{"id":7865,"body":7866},"ab6ae9bf-88a7-44ad-b42f-23ed91858cfd",[7867],{"url":7868,"_uid":7869,"image":7870,"component":3571,"copyright_details":7874},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-20c89898-a99a-4651-907d-58709d3f7372",{"id":7871,"alt":7872,"name":7,"focus":48,"title":7872,"filename":7873,"copyright":7,"fieldtype":50},5433661,"FightCamp - Fitness vs Wellness vs Wellbeing","https://a.storyblok.com/f/115220/1100x1100/c2dc78de65/tommy_duquette.png",[],{"type":741,"content":7876},[7877,7879,7885],{"text":7878,"type":745},"Fitness is defined as your ability to fulfill daily tasks with optimal quality, endurance, and strength with the ",{"text":7880,"type":745,"marks":7881},"management",[7882],{"type":1015,"attrs":7883},{"href":7884,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.medicalnewstoday.com/articles/7181",{"text":7886,"type":745}," of disease, fatigue, and stress and reduce sedentary behavior. We will discuss fitness as it pertains to physical health and how it's commonly used to improve your general health. There are different components of fitness that make up our general understanding of a fit body.",{"type":755,"attrs":7888,"content":7889},{"level":1208},[7890],{"text":7891,"type":745},"Components of fitness:",{"type":772,"content":7893},[7894,7900,7906,7912,7918],{"type":775,"content":7895},[7896],{"type":741,"content":7897},[7898],{"text":7899,"type":745},"Muscular Strength: The ability to exert force against some form of resistance in a single effort or typically a short period. ",{"type":775,"content":7901},[7902],{"type":741,"content":7903},[7904],{"text":7905,"type":745},"Muscular Endurance: The ability to continue exerting force over a prolonged time without getting tired. ",{"type":775,"content":7907},[7908],{"type":741,"content":7909},[7910],{"text":7911,"type":745},"Cardiorespiratory Endurance: Commonly referred to as cardiovascular endurance, is the relationship between your heart (cardio) and lungs (respiratory). When measured, it shows how efficiently your cardiorespiratory system functions and indicates how physically fit and healthy you are. You have a lower resting heart rate when your heart and lungs work efficiently. You can recover quicker, as well as your ability to oxygenate your blood and expel carbon dioxide appropriately. Picture Mr. Myagi telling you to breathe in and out here.",{"type":775,"content":7913},[7914],{"type":741,"content":7915},[7916],{"text":7917,"type":745},"Flexibility: The ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. Although flexibility varies from person to person, minimum ranges are necessary for maintaining joint and total body health.",{"type":775,"content":7919},[7920],{"type":741,"content":7921},[7922],{"text":7923,"type":745},"Body Composition: Your body's core components like fat, protein, minerals, and body water. It provides a better glimpse into your overall health than traditional methods like BMI & weight by accurately showing changes in fat mass, lean muscle mass, and body fat percentage.",{"type":755,"attrs":7925,"content":7926},{"level":757},[7927],{"text":339,"type":745},{"type":1570,"attrs":7929},{"id":7865,"body":7930},[7931],{"url":7932,"_uid":7933,"image":7934,"component":3571,"copyright_details":7937},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-db18d3f2-253a-4c37-8ab6-c71ada98808b",{"id":7935,"alt":7872,"name":7,"focus":48,"title":7872,"filename":7936,"copyright":7,"fieldtype":50},5433683,"https://a.storyblok.com/f/115220/1100x1100/f2cdd3145a/tommy-duquette-wellness.png",[],{"type":741,"content":7939},[7940,7942,7948,7950,7956],{"text":7941,"type":745},"Wellness is an action-oriented practice that can lead to greater mental, emotional, and physical health. ",{"text":7943,"type":745,"marks":7944},"The Global Wellness Institute",[7945],{"type":1015,"attrs":7946},{"href":7947,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://globalwellnessinstitute.org/what-is-wellness/",{"text":7949,"type":745}," defines wellness as the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health. Wellness can be achieved through ",{"text":7951,"type":745,"marks":7952},"healthy lifestyle",[7953],{"type":1015,"attrs":7954},{"href":7955,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-leading-a-healthy-lifestyle-will-help-your-body-and-mind",{"text":7957,"type":745}," habits like regular physical activity or yearly preventive health screenings. Consider nutritional consultations or programs to lose weight or stop drinking and smoking.",{"type":741,"content":7959},[7960,7962,7968,7970,7976],{"text":7961,"type":745},"Notice the emphasis on health through actions, activities, and intent with wellness, which keeps the highlight on the physical being but, more importantly, expands it beyond your body, brain, breath, and movement. A multidimensional approach allows us to strive for personal harmony according to our views and priorities. Health is the predominant focus in wellness rather than happiness. Previously the ",{"text":7963,"type":745,"marks":7964},"research",[7965],{"type":1015,"attrs":7966},{"href":7967,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://healthcare-conversation.com/2020/03/09/the-shift-from-wellness-to-well-being/",{"text":7969,"type":745}," surrounding wellness included the behaviors and lifestyles that put people at premature risk of disease and death, such as smoking, inactivity, poor diet, and stress. To ",{"text":7971,"type":745,"marks":7972},"balance your wellness",[7973],{"type":1015,"attrs":7974},{"href":7975,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/",{"text":7977,"type":745},", you must implement self-regulation, self-awareness, habits, and strategies to help change your life. ",{"type":772,"content":7979},[7980,7986,7992,8005],{"type":775,"content":7981},[7982],{"type":741,"content":7983},[7984],{"text":7985,"type":745},"Self-regulation: Your ability to control your impulses and behavior to meet specific standards, goals, or ideals. This control of self-regulation is aligned with your own values. It requires mental energy, which is problematic because your brain is always looking to preserve energy, which may complicate things.",{"type":775,"content":7987},[7988],{"type":741,"content":7989},[7990],{"text":7991,"type":745},"Habits: Your ability to change a routine to a habit will significantly benefit you since it won't require more mental energy than having to focus on the task at hand. About 40% percent of your daily behavior comes from your habits, and this will ultimately play a significant role in what your future is going to look like. Establish healthy habits since unhealthy habits are tough to change and require a conscious thought beyond self-regulation to rewire your brain. So stay engaged with your FightCamp community to positively wire your brain to healthy, purposeful movement daily.",{"type":775,"content":7993},[7994],{"type":741,"content":7995},[7996,7998,8003],{"text":7997,"type":745},"Self-awareness: Start paying attention to what you're doing, when you change those little things, and how they affect your life. When you want to insert a new habit, consider how your other habits might affect your new routine. If you are a night owl and want to complete multiple rounds on the ",{"text":1384,"type":745,"marks":7999},[8000],{"type":1015,"attrs":8001},{"href":8002,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":8004,"type":745}," by waking up extra early, you might find it challenging to be motivated. You might want to get more sleep when you know how your short nights affect your commitment to fitness and health. Self-awareness also considers what kind of person you are, a night owl vs. an early bird, simple vs. complex, or impulsive vs. reserved.",{"type":775,"content":8006},[8007],{"type":741,"content":8008},[8009],{"text":8010,"type":745},"Strategies: Set yourself up for success through accountability, scheduling, and monitoring. Different ways to succeed come from making your strategies count for the short and long term, and once you have implemented those strategies for more than two months, your planned strategies become habits. Since new habits, on average, take 66 days to form, so stick with your path and engage with others in your community to benefit from improved health.",{"type":755,"attrs":8012,"content":8013},{"level":757},[8014],{"text":8015,"type":745},"Wellbeing",{"type":1570,"attrs":8017},{"id":7865,"body":8018},[8019],{"url":8020,"_uid":8021,"image":8022,"component":3571,"copyright_details":8025},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-2567a38b-9d7d-4b72-8465-3d91af2a92ba",{"id":8023,"alt":7872,"name":7,"focus":48,"title":7872,"filename":8024,"copyright":7,"fieldtype":50},5433676,"https://a.storyblok.com/f/115220/1100x1100/5882e5f6a8/tommy-duquette-wellbeing.png",[],{"type":741,"content":8027},[8028,8033,8035,8041],{"text":8015,"type":745,"marks":8029},[8030],{"type":1015,"attrs":8031},{"href":8032,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://hqlo.biomedcentral.com/articles/10.1186/s12955-020-01423-y",{"text":8034,"type":745}," is the combination of feeling good and functioning well; it is not focused on behaviors alone but rather on a state of being to how you perceive yourself and your life. Self-perception requires us to look inward and allows us to regulate our state of being when that is our focus. In particular, stress management through fitness (resistance training) has significantly improved ",{"text":8036,"type":745,"marks":8037},"anxiety symptoms",[8038],{"type":1015,"attrs":8039},{"href":8040,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://link.springer.com/article/10.1007/s40279-017-0769-0",{"text":8042,"type":745},". Understanding our body's signals helps us understand and regulate emotional and physical states,\" says Dr. Helen Weng at the University of California San Francisco.",{"type":741,"content":8044},[8045],{"text":8046,"type":745},"You may exercise several times weekly, eat well, journal, and meditate before bed. But are you fulfilled? Do you feel mentally and physically strong? Are you satisfied with your relationships with others? And more importantly, are you happy with your relationship with yourself?",{"type":741,"content":8048},[8049,8051,8057],{"text":8050,"type":745},"Health and wellbeing go hand-in-hand, as ",{"text":8052,"type":745,"marks":8053},"health is not the predominant",[8054],{"type":1015,"attrs":8055},{"href":8056,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://selecthealth.org/blog/2021/05/wellness-vs-well-being",{"text":8058,"type":745}," factor of your wellbeing. Wellbeing considers the body, mind, and external influences such as your social connections, work situation, financial situation, and environmental interaction. The key to making this happen is your willingness to engage with the different dimensions of wellbeing beyond your physical fitness and health.",{"type":755,"attrs":8060,"content":8061},{"level":757},[8062],{"text":8063,"type":745},"The Eight-Dimensional Windows to Wellbeing",{"type":741,"content":8065},[8066],{"text":8067,"type":745},"Below are eight dimensions of wellbeing that you can start working on to create balanced harmony. Please note that they don't have to be equally balanced, but they all require attention and are interconnected.",{"type":772,"content":8069},[8070,8076,8082,8088,8094,8100,8106,8112],{"type":775,"content":8071},[8072],{"type":741,"content":8073},[8074],{"text":8075,"type":745},"Physical: Personal care for your body to stay healthy, utilizing exercise, nutrition, sufficient sleep, and function optimally.",{"type":775,"content":8077},[8078],{"type":741,"content":8079},[8080],{"text":8081,"type":745},"Intellectual: Intellectual growth by staying curious, remaining a student to be a better teacher, and sharing your growing knowledge base and skillset.",{"type":775,"content":8083},[8084],{"type":741,"content":8085},[8086],{"text":8087,"type":745},"Emotional: Learning how to manage your emotions in a positive, constructive manner and appreciating other people's feelings. Understand and respect your feelings, values, and attitude.",{"type":775,"content":8089},[8090],{"type":741,"content":8091},[8092],{"text":8093,"type":745},"Social: Nurture healthy, caring, and intimate relationships while enjoying companionship. Stay involved with your community by contributing positively.",{"type":775,"content":8095},[8096],{"type":741,"content":8097},[8098],{"text":8099,"type":745},"Spiritual: Find purpose, value, and meaning in your own life without or with organized religion. Engage in activities that align with your beliefs and values.",{"type":775,"content":8101},[8102],{"type":741,"content":8103},[8104],{"text":8105,"type":745},"Career: Meaningful and rewarding participation in your work that provides personal satisfaction and life enrichment aligned with your values, goals, and lifestyle.",{"type":775,"content":8107},[8108],{"type":741,"content":8109},[8110],{"text":8111,"type":745},"Financial: Self-awareness to live within your means and make informed financial decisions while setting realistic short and long-term goals to provide for you and your family. The awareness that not everyone has the same monetary values, needs, and circumstances.",{"type":775,"content":8113},[8114],{"type":741,"content":8115},[8116],{"text":8117,"type":745},"Environmental: Demonstrate your commitment to a healthy planet and be aware of how your daily choices might contribute to the instability of the earth's ever-changing state of the physical environment.",{"type":755,"attrs":8119,"content":8120},{"level":757},[8121],{"text":8122,"type":745},"The Wholistic Approach",{"type":1570,"attrs":8124},{"id":7865,"body":8125},[8126],{"url":8127,"_uid":8128,"image":8129,"component":3571,"copyright_details":8132},{"id":7,"url":7,"linktype":3565,"fieldtype":14,"cached_url":7},"i-77e1293d-be9b-4561-af47-4a6257561bd5",{"id":8130,"alt":7872,"name":7,"focus":48,"title":7872,"filename":8131,"copyright":7,"fieldtype":50},5433694,"https://a.storyblok.com/f/115220/1100x1100/4f723ae326/tommy-duquette-wholistic-approach.png",[],{"type":741,"content":8134},[8135,8137,8143],{"text":8136,"type":745},"Fitness, wellness, and wellbeing are all part of a “wholistic” approach to a life of health and longevity. If wellbeing is where we are going, think of wellness as how to get there. Wellness is a set of habits and behaviors, which includes fitness. Wellness is the state or quality of being healthy. Meanwhile, wellbeing is the state of being healthy, ",{"text":8138,"type":745,"marks":8139},"happy",[8140],{"type":1015,"attrs":8141},{"href":8142,"uuid":48,"anchor":48,"target":1019,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fightcamp-trainer-s-secrets-to-happiness",{"text":8144,"type":745},", or successful. Wellness plays a part in wellbeing, and a sense of wellbeing often generates more wellness habits since they are interconnected. Wellness focuses more on physical health, while wellbeing emphasizes mental and emotional health. Consider how wellness alone does not paint the complete picture as it focuses on what would harm you sooner instead of concentrating on longevity through wellbeing.",{"type":741,"content":8146},[8147],{"text":8148,"type":745},"In conclusion, fitness, wellness, and wellbeing are all interconnected when you look at wellbeing as the whole and wellness as a part that includes fitness; then, you can start to work your way to a happier version of yourself. So continue to work on your fitness, incorporate the strategies for success from wellness and engage with your dimensions in a dynamic and personal way. ",{"type":755,"attrs":8150,"content":8151},{"level":757},[8152],{"text":1470,"type":745},{"type":741,"content":8154},[8155,8157,8161],{"text":8156,"type":745},"Take your fitness, wellness, and wellbeing 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":1012,"type":745,"marks":8158},[8159],{"type":1015,"attrs":8160},{"href":1017,"uuid":48,"anchor":48,"target":1019,"linktype":13},{"text":3707,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":8163,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":8168,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":8169,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":8164,"component":118,"meta_info":8165,"meta_title":7,"block_image":8166,"cover_image":8167,"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},[],[],"2022-08-18 00:00",{"_uid":8172,"title":8173,"plugin":43,"description":8174},"53c65cd2-e9f0-41a0-afa9-800f1f828de4","Fitness vs Wellness vs Wellbeing | FightCamp","FightCamp is talking about health in a “Wholistic” approach which includes not only fitness but wellness and wellbeing. Find out what the differences are.",{"id":8176,"alt":8177,"name":7,"focus":48,"title":8177,"filename":8178,"copyright":7,"fieldtype":50},5434949,"FightCamp -  Fitness vs Wellness vs Wellbeing","https://a.storyblok.com/f/115220/2400x990/9c8a016b34/fitness-vs-wellness-vs-wellbeing.png","We’re talking about health in a “Wholistic” approach which includes not only fitness but wellness and wellbeing. 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It benefits both body and mind.","How does boxing help with mental health?",{"_uid":8205,"answer":8206,"question":8207,"component":708},"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":8209,"answer":8210,"question":8211,"component":708},"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":8213,"answer":8214,"question":8215,"component":708},"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":8218,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":8230,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":8231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":8219,"component":39,"meta_info":8227,"block_image":8228,"cover_image":8229,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":8220,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":8225,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":8226,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":8221,"component":118,"meta_info":8222,"meta_title":7,"block_image":8223,"cover_image":8224,"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},[],[],{"name":8233,"created_at":8234,"published_at":8235,"updated_at":8236,"id":8237,"uuid":8238,"content":8239,"slug":8251,"full_slug":8252,"sort_by_date":48,"position":635,"tag_list":8253,"is_startpage":9,"parent_id":8254,"meta_data":48,"group_id":8255,"first_published_at":8256,"release_id":48,"lang":60,"path":48,"alternates":8257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":8240,"_uid":8241,"name":8233,"photo":8242,"component":8245,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":8246,"social_link_youtube":8247,"social_link_facebook":8248,"social_link_linkedin":7,"social_link_instagram":8249,"social_link_pinterest":8250},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":8243,"alt":8233,"name":7,"focus":48,"title":8233,"filename":8244,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":738,"content":8259},[8260,8265,8277,8281,8286,8290,8308,8313,8324,8334,8339,8343,8347,8352,8356,8366,8371,8375,8379,8384,8388],{"type":755,"attrs":8261,"content":8262},{"level":2174},[8263],{"text":8264,"type":745},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":741,"content":8266},[8267,8269,8275],{"text":8268,"type":745},"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":8270,"type":745,"marks":8271},"try something new",[8272],{"type":1015,"attrs":8273},{"href":8274,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":8276,"type":745},", boxing offers powerful benefits that reach far beyond fitness.",{"type":741,"content":8278},[8279],{"text":8280,"type":745},"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":755,"attrs":8282,"content":8283},{"level":757},[8284],{"text":8285,"type":745},"How Boxing Reduces Stress",{"type":741,"content":8287},[8288],{"text":8289,"type":745},"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":741,"content":8291},[8292,8298,8300,8306],{"text":8293,"type":745,"marks":8294},"A study in Frontiers in Psychology",[8295],{"type":1015,"attrs":8296},{"href":8297,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":8299,"type":745}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":8301,"type":745,"marks":8302},"stepping up to the bag",[8303],{"type":1015,"attrs":8304},{"href":8305,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":8307,"type":745},", and getting into the rhythm can help reset your mindset after a long day.",{"type":755,"attrs":8309,"content":8310},{"level":757},[8311],{"text":8312,"type":745},"Boosting Confidence And Self-Esteem",{"type":741,"content":8314},[8315,8317,8323],{"text":8316,"type":745},"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":8318,"type":745,"marks":8319},"boxing journey",[8320],{"type":1015,"attrs":8321},{"href":8322,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":5080,"type":745},{"type":741,"content":8325},[8326,8332],{"text":8327,"type":745,"marks":8328},"Research supports this",[8329],{"type":1015,"attrs":8330},{"href":8331,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":8333,"type":745}," 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":755,"attrs":8335,"content":8336},{"level":757},[8337],{"text":8338,"type":745},"Enhancing Focus and Mental Clarity",{"type":741,"content":8340},[8341],{"text":8342,"type":745},"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":741,"content":8344},[8345],{"text":8346,"type":745},"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":755,"attrs":8348,"content":8349},{"level":757},[8350],{"text":8351,"type":745},"Building Resilience and Mental Toughness",{"type":741,"content":8353},[8354],{"text":8355,"type":745},"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":741,"content":8357},[8358,8364],{"text":8359,"type":745,"marks":8360},"Research highlights",[8361],{"type":1015,"attrs":8362},{"href":8363,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":8365,"type":745}," 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":755,"attrs":8367,"content":8368},{"level":757},[8369],{"text":8370,"type":745},"The Power of Community",{"type":741,"content":8372},[8373],{"text":8374,"type":745},"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":741,"content":8376},[8377],{"text":8378,"type":745},"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":755,"attrs":8380,"content":8381},{"level":757},[8382],{"text":8383,"type":745},"Become Stronger Than Yesterday",{"type":741,"content":8385},[8386],{"text":8387,"type":745},"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":741,"content":8389},[8390,8392,8398],{"text":8391,"type":745},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":8393,"type":745,"marks":8394},"welcome you to FightCamp",[8395],{"type":1015,"attrs":8396},{"href":8397,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":8399,"type":745}," to experience the journey for 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