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Super Bowl Sunday is the biggest pizza delivery day of the year. Pizza delivery is fast, easy, and convenient, but usually unhealthy. If you happen to have an artisan pizza shop in your area, you are one of the lucky few who may be able to enjoy fresh ingredients and healthy upgrades. For the rest of us, it is worth it to make your own.","How can you explore new recipes?",{"_uid":676,"answer":677,"question":678,"component":670},"236d7c93-9c1e-4f7f-a6fb-1e54074d08b7","If pizza is in the plan, it’s fun and easy to make customizable personal pizzas with nutritious ingredients. Choose healthy options, like a cauliflower or whole grain crust, and toppings like fresh veggies, low fat cheese, and lean meats. Get creative with spices and add-ons that make it one-of-a-kind.","How can you make pizza healthy for game day?",{"_uid":680,"answer":681,"question":682,"component":670},"9630fd59-50b2-49fc-a867-f35463d11c78","Another crowd favorite that may be on the menu is tacos. Instead of using starchy flour tortillas, you can offer up multigrain or corn tortillas to add flavor and fiber, and include plenty of fresh toppings like cilantro, onions, peppers, and plant-based shredded cheese. Pick your proteins wisely, and opt for leaner meats like chicken and fish. Or maybe go straight for nutrient-dense plant proteins, like beans or soy chorizo instead!","How can you make tacos healthy for game day?",{"_uid":684,"answer":685,"question":686,"component":670},"f93d17be-7dfb-46ef-8dc6-ae20a937489a","Planning to beat the winter cold with some spicy chili? Instead of beef, which is often high in saturated fat, try a recipe with lean ground turkey, and load it up with black beans for added fiber. Turkey is also a great substitute for other popular fight night finger foods like meatballs – which pair perfectly with a yogurt-based tzatziki sauce. If you want to dial down on meat, you can swap it out for high-protein chickpeas.","How can you make chili healthy for game day?",{"_uid":688,"answer":689,"question":690,"component":670},"0b9ed580-7b6b-43a8-b980-edf047b64aee","If traditional burgers or sliders are the main dish, you have another perfect opportunity to think beyond beef. If turkey burgers aren’t your thing, consider making black bean burgers or getting one of the many meat-free patty options now widely available. You can also go gourmet with a delicious salmon burger for a boost of omegas.","How can you make burgers healthy for game day?",{"_uid":692,"answer":693,"question":694,"component":670},"3d648352-9ea9-4ae5-ac13-8cfd04ba7eca","A few choice words to describe most game day appetizer staples are: salty, greasy, and artificial. Just like you’d swap ingredients to make a healthier meal, swapping out a few of the worst snack offenders is easy and delicious.\n\nHere are a handful of simple switches you can make come game time:\n- Skip the super salty nacho chips – opt for whole grain, low sodium, or even veggie chips\n- Pass on cheese dips – grab some nutrient-rich guacamole, creamy hummus, or fresh salsa\n- Take it easy on the sour cream spreads – try protein-packed Greek yogurt, zest it up with garlic and herbs\n- Avoid high sugar treats – make a colorful fruit platter and a yummy yogurt dip sweetened with a touch of honey","What are some ways to swap out game day snacks?",{"_uid":696,"answer":697,"question":698,"component":670},"7fb8fe3d-14b5-457a-975c-82bc9955123c","Not only can you swap ingredients to make fight night foods and snacks healthier, you can also use different methods of preparation to increase the health factor. Fried foods tend to be a staple for sports events, but not for a healthy diet, but this doesn’t mean you can never enjoy that crispy crunchy goodness ever again.\n\nInvesting in an air fryer is a fantastic upgrade for your kitchen and your health. Studies have shown that air frying cuts calories by as much as 80% over using an oil fryer, while also decreasing fat content. Cooking with an air fryer can even drastically reduce the harmful effects of traditional oil frying, specifically the chemical production of acrylamide which has been linked to cancer.\n\nThe possibilities are endless as more people cook up an array of creative air fryer recipes, from traditional chicken wings to Brussel sprouts that your kids might actually want to eat.\n\nDon’t forget that although air frying food is often the healthier option by far, you are still technically preparing fried food and these foods should not be diet staples. For the fitness-minded fighter who has that kick-butt game day wing recipe, an air fryer is a must-have appliance for those special occasions.","How can you use an air fryer to make healthier snacks for game day?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":700,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":702,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":730,"full_slug":731,"sort_by_date":48,"position":281,"tag_list":732,"is_startpage":9,"parent_id":733,"meta_data":48,"group_id":734,"first_published_at":735,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":728,"social_link_instagram":729,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":725,"alt":715,"name":715,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":738,"content":739},"doc",[740,746,760,772,776,783,787,815,819,853,858,861,869,882,885,891,901,913,919,929,932,938,948,951,957,967,971,975,1001,1007,1017,1029,1041,1045,1049,1055,1066,1078,1106],{"type":741,"content":742},"paragraph",[743],{"text":744,"type":745},"When the crew gets together to watch a fight or game, you know there will be some serious snacking involved. The typical food spread isn’t usually the healthiest, but there are many ways you can let yourself indulge without compromising taste – or your diet.","text",{"type":741,"content":747},[748,750,758],{"text":749,"type":745},"You may think that a ",{"text":751,"type":745,"marks":752},"boxer’s meal plan",[753],{"type":754,"attrs":755},"link",{"href":756,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/","_blank",{"text":759,"type":745}," doesn’t ever include game day go-to’s like pizza, wings, chips and dip. Even the most disciplined fighter knows that you should never cheat yourself out of flavor. A ‘cheat day’ for the health-conscious fighter may just mean making some slight (and tasty!) changes to everyone’s favorite treats.",{"type":741,"content":761},[762,764,770],{"text":763,"type":745},"Remember, a healthy lifestyle starts with small, conscious changes that will soon become second nature. Making better choices about food every day is a great start. Like ",{"text":765,"type":745,"marks":766},"FightCamp Trainer Shanie Smash",[767],{"type":754,"attrs":768},{"href":769,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-fighter-s-cheat-day-meals-that-aren-t-really-cheating/",{"text":771,"type":745}," says: “If you are going to have a ‘cheat meal,’ make it a healthy one!”",{"type":741,"content":773},[774],{"text":775,"type":745},"With Boxing and MMA fights and the Super Bowl right around the corner, consider some of these tips inspired by a boxer’s diet.",{"type":777,"attrs":778,"content":780},"heading",{"level":779},2,[781],{"text":782,"type":745},"Get Creative In the Kitchen",{"type":741,"content":784},[785],{"text":786,"type":745},"Eating healthy is best achieved when you prepare your own food. If you know what ingredients go into your meals, you have control over the nutritional balance of your diet.",{"type":741,"content":788},[789,791,797,799,805,807,813],{"text":790,"type":745},"A boxer’s diet is high in ",{"text":792,"type":745,"marks":793},"lean proteins",[794],{"type":754,"attrs":795},{"href":796,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":798,"type":745},", fresh fruits and vegetables, ",{"text":800,"type":745,"marks":801},"whole grains",[802],{"type":754,"attrs":803},{"href":804,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian",{"text":806,"type":745},", and ",{"text":808,"type":745,"marks":809},"healthy fats",[810],{"type":754,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":814,"type":745},". Preparing your own game day smorgasbord means you know what recipes to look for – and which ones to skip.",{"type":741,"content":816},[817],{"text":818,"type":745},"Generally, here are some things you want to avoid in your meals and snacks:",{"type":820,"content":821},"bullet_list",[822,829,835,841,847],{"type":823,"content":824},"list_item",[825],{"type":741,"content":826},[827],{"text":828,"type":745},"Saturated fats",{"type":823,"content":830},[831],{"type":741,"content":832},[833],{"text":834,"type":745},"Processed/artificial foods",{"type":823,"content":836},[837],{"type":741,"content":838},[839],{"text":840,"type":745},"High sodium foods",{"type":823,"content":842},[843],{"type":741,"content":844},[845],{"text":846,"type":745},"High sugar foods",{"type":823,"content":848},[849],{"type":741,"content":850},[851],{"text":852,"type":745},"Refined carbohydrates",{"type":777,"attrs":854,"content":855},{"level":779},[856],{"text":857,"type":745},"Explore New Recipes",{"type":741,"content":859},[860],{"text":673,"type":745},{"type":777,"attrs":862,"content":864},{"level":863},3,[865,867],{"text":866,"type":745},"Pizza",{"type":868},"hard_break",{"type":870,"attrs":871},"blok",{"id":872,"body":873},"1c06e121-26df-48b6-8790-5c298ca64e92",[874],{"_uid":875,"image":876,"component":880,"copyright_details":881},"i-e4ff5652-105d-41ea-bf86-d70e44145767",{"id":877,"alt":878,"name":7,"focus":48,"title":878,"filename":879,"copyright":7,"fieldtype":50},3739149,"Cauliflower Crust Pizza","https://a.storyblok.com/f/115220/1100x1100/26be8b58d7/cauliflower_crust_pizza.png","content_image",[],{"type":741,"content":883},[884],{"text":677,"type":745},{"type":777,"attrs":886,"content":887},{"level":863},[888,890],{"text":889,"type":745},"Tacos",{"type":868},{"type":870,"attrs":892},{"id":872,"body":893},[894],{"_uid":895,"image":896,"component":880,"copyright_details":900},"i-bd63f4a9-27e4-41e6-b0f7-0653c208a7b7",{"id":897,"alt":898,"name":7,"focus":48,"title":898,"filename":899,"copyright":7,"fieldtype":50},3739135,"Chicken Tacos","https://a.storyblok.com/f/115220/1100x1100/69a513bab1/chicken_tacos.png",[],{"type":741,"content":902},[903,905,911],{"text":904,"type":745},"Another crowd favorite that may be on the menu is tacos. Instead of using starchy flour tortillas, you can offer up multigrain or corn tortillas to add flavor and fiber, and include plenty of fresh toppings like cilantro, onions, peppers, and plant-based cheese. Pick your ",{"text":906,"type":745,"marks":907},"proteins",[908],{"type":754,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources",{"text":912,"type":745}," wisely, and opt for leaner meats like chicken and fish. Or maybe go straight for nutrient-dense plant proteins, like beans or soy chorizo instead!",{"type":777,"attrs":914,"content":915},{"level":863},[916,918],{"text":917,"type":745},"Chili",{"type":868},{"type":870,"attrs":920},{"id":872,"body":921},[922],{"_uid":923,"image":924,"component":880,"copyright_details":928},"i-c7c7418f-8bcc-4156-a56f-ffcee62ca594",{"id":925,"alt":926,"name":7,"focus":48,"title":926,"filename":927,"copyright":7,"fieldtype":50},3739134,"Turkey Chili","https://a.storyblok.com/f/115220/1100x1100/e0887be62c/turkey_chili.png",[],{"type":741,"content":930},[931],{"text":685,"type":745},{"type":777,"attrs":933,"content":934},{"level":863},[935,937],{"text":936,"type":745},"Burgers",{"type":868},{"type":870,"attrs":939},{"id":872,"body":940},[941],{"_uid":942,"image":943,"component":880,"copyright_details":947},"i-0582e134-6235-4e26-9731-c8078c0c699c",{"id":944,"alt":945,"name":7,"focus":48,"title":945,"filename":946,"copyright":7,"fieldtype":50},3739130,"Plant Based Burger","https://a.storyblok.com/f/115220/1100x1100/0cf7dd6fce/plant_based_burger.png",[],{"type":741,"content":949},[950],{"text":689,"type":745},{"type":777,"attrs":952,"content":953},{"level":779},[954,956],{"text":955,"type":745},"Do Some Snack Swapping",{"type":868},{"type":870,"attrs":958},{"id":872,"body":959},[960],{"_uid":961,"image":962,"component":880,"copyright_details":966},"i-e6cd90f9-c52c-4806-a2e1-2f97b45d1664",{"id":963,"alt":964,"name":7,"focus":48,"title":964,"filename":965,"copyright":7,"fieldtype":50},3739215,"Healthy Nachos","https://a.storyblok.com/f/115220/1100x1100/3ce4b46e62/healthy_nachos.png",[],{"type":741,"content":968},[969],{"text":970,"type":745},"A few choice words to describe most game day appetizer staples are: salty, greasy, and artificial. Just like you’d swap ingredients to make a healthier meal, swapping out a few of the worst snack offenders is easy and delicious.",{"type":741,"content":972},[973],{"text":974,"type":745},"Here are a handful of simple switches you can make come game time:",{"type":820,"content":976},[977,983,989,995],{"type":823,"content":978},[979],{"type":741,"content":980},[981],{"text":982,"type":745},"Skip the super salty nacho chips – opt for whole grain, low sodium, or even veggie chips",{"type":823,"content":984},[985],{"type":741,"content":986},[987],{"text":988,"type":745},"Pass on cheese dips – grab some nutrient-rich guacamole, creamy hummus, or fresh salsa",{"type":823,"content":990},[991],{"type":741,"content":992},[993],{"text":994,"type":745},"Take it easy on the sour cream spreads – try protein-packed Greek yogurt, zest it up with garlic and herbs",{"type":823,"content":996},[997],{"type":741,"content":998},[999],{"text":1000,"type":745},"Avoid high sugar treats – make a colorful fruit platter and a yummy yogurt dip sweetened with a touch of honey",{"type":777,"attrs":1002,"content":1003},{"level":779},[1004,1006],{"text":1005,"type":745},"Fire Up The Air Fryer",{"type":868},{"type":870,"attrs":1008},{"id":872,"body":1009},[1010],{"_uid":1011,"image":1012,"component":880,"copyright_details":1016},"i-58916aad-6ea8-43db-9b37-f0bf7fb94e81",{"id":1013,"alt":1014,"name":7,"focus":48,"title":1014,"filename":1015,"copyright":7,"fieldtype":50},3739068,"Air Fried Chicken Wings","https://a.storyblok.com/f/115220/1100x1100/758c3d6632/air-fried-chicken-wings.png",[],{"type":741,"content":1018},[1019,1021,1027],{"text":1020,"type":745},"Not only can you swap ingredients to make fight night foods and snacks healthier, you can also use different methods of preparation to increase the health factor. Fried foods tend to be a staple for sports events, but not for a ",{"text":1022,"type":745,"marks":1023},"healthy diet",[1024],{"type":754,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet",{"text":1028,"type":745},", but this doesn’t mean you can never enjoy that crispy crunchy goodness ever again.",{"type":741,"content":1030},[1031,1033,1039],{"text":1032,"type":745},"Investing in an air fryer is a fantastic upgrade for your kitchen and your health. Studies have shown that ",{"text":1034,"type":745,"marks":1035},"air frying cuts calories by as much as 80%",[1036],{"type":754,"attrs":1037},{"href":1038,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.webmd.com/food-recipes/air-fryers#:~:text=By%20most%20measures%2C%20air%20frying,harmful%20effects%20of%20oil%20frying.&text=One%20study%20shows%20that%20air,in%20fried%20potatoes%20by%2090%25.",{"text":1040,"type":745}," over using an oil fryer, while also decreasing fat content. Cooking with an air fryer can even drastically reduce the harmful effects of traditional oil frying, specifically the chemical production of acrylamide which has been linked to cancer.",{"type":741,"content":1042},[1043],{"text":1044,"type":745},"The possibilities are endless as more people cook up an array of creative air fryer recipes, from traditional chicken wings to Brussel sprouts that your kids might actually want to eat.",{"type":741,"content":1046},[1047],{"text":1048,"type":745},"Don’t forget that although air frying food is often the healthier option by far, you are still technically preparing fried food and these foods should not be diet staples. For the fitness-minded fighter who has that kick-butt game day wing recipe, an air fryer is a must-have appliance for those special occasions.",{"type":777,"attrs":1050,"content":1051},{"level":779},[1052,1054],{"text":1053,"type":745},"Burn It Off",{"type":868},{"type":870,"attrs":1056},{"id":1057,"body":1058},"9bde7e39-4c60-4b8d-aca5-01bce59dfe1a",[1059],{"_uid":1060,"image":1061,"component":880,"copyright_details":1065},"i-ac98b636-5175-4f49-a9d2-07038837005b",{"id":1062,"alt":1063,"name":7,"focus":48,"title":1063,"filename":1064,"copyright":7,"fieldtype":50},3739311,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/ac7d5153a8/boxing_workout.png",[],{"type":741,"content":1067},[1068,1070,1076],{"text":1069,"type":745},"Remember, when you are ",{"text":1071,"type":745,"marks":1072},"training regularly",[1073],{"type":754,"attrs":1074},{"href":1075,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-create-a-workout-schedule-at-home-boxing-training",{"text":1077,"type":745}," you are burning more calories, even at rest. A fit, healthy body is more capable of using food efficiently - even the occasional bite off the bad food list. Don’t let yourself feel guilty over a few extra calories or a naughty nibble every now and then, just burn it off with a high-intensity boxing or kickboxing workout, and jump right back into your healthy routine.",{"type":741,"content":1079},[1080,1082,1088,1090,1096,1098,1104],{"text":1081,"type":745},"At-home fitness programs like ",{"text":1083,"type":745,"marks":1084},"FightCamp",[1085],{"type":754,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1089,"type":745}," make it easy to stick with an effective fitness routine that’s convenient and fun. Boxing and kickboxing training ",{"text":1091,"type":745,"marks":1092},"burn an insane number of calories",[1093],{"type":754,"attrs":1094},{"href":1095,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study/",{"text":1097,"type":745},", and as you build more muscle, your body will require even more nutrients on a daily basis. The fitter you become, the easier it will be to ",{"text":1099,"type":745,"marks":1100},"make healthy food choices",[1101],{"type":754,"attrs":1102},{"href":1103,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/t/nutrition",{"text":1105,"type":745}," as your body begins to crave better, quality fuel.",{"type":741,"content":1107},[1108,1110,1116],{"text":1109,"type":745},"Find out more about how you can start incorporating ",{"text":1111,"type":745,"marks":1112},"health-conscious habits",[1113],{"type":754,"attrs":1114},{"href":1115,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/c/wellness",{"text":1117,"type":745}," into your lifestyle through FightCamp.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1119,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1124,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1125,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1120,"component":118,"meta_info":1121,"meta_title":7,"block_image":1122,"cover_image":1123,"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},[],[],"2022-02-09 00:00","article",{"_uid":1129,"title":657,"plugin":43,"description":1130},"d7f243d6-03f9-4b31-b75e-a2d3715c4e6f","Fight night & game day get-togethers don’t have to derail your fitness goals. Learn how to make flavorful snacks and stay on track with these boxer diet tips.",{"id":1132,"alt":657,"name":7,"focus":48,"title":657,"filename":1133,"copyright":7,"fieldtype":50},3739323,"https://a.storyblok.com/f/115220/2400x990/9b9b7a3b73/a-fighters-guide-to-fight-night-game-day-snacking.png",[],"a-fighters-guide-to-fight-night-game-day-snacking","blogs/a-fighters-guide-to-fight-night-game-day-snacking",-3650,[1139],"featured",60887917,"e410cd9f-def8-408f-a8ff-c1fc2b9df9f5","2022-02-09T02:05:00.000Z","wellness/{{story.slug}}",[],["Reactive",1146],[1147,1415,1922,2186,2466,2805],{"name":1148,"created_at":1149,"published_at":1150,"updated_at":1151,"id":1152,"uuid":1153,"content":1154,"slug":1409,"full_slug":1410,"sort_by_date":48,"position":1411,"tag_list":1412,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":1413,"first_published_at":1150,"release_id":48,"lang":60,"path":1143,"alternates":1414,"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":1155,"faqs":1156,"title":1148,"topic":1197,"author":1212,"content":1213,"category":1391,"schedule":1399,"component":1127,"meta_info":1400,"cover_image":1404,"description":1407,"contributors":1408},"2f244d75-004f-444f-bc2e-7551adea7b2f",[1157,1161,1165,1169,1173,1177,1181,1185,1189,1193],{"_uid":1158,"answer":1159,"question":1160,"component":670},"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":1162,"answer":1163,"question":1164,"component":670},"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":1166,"answer":1167,"question":1168,"component":670},"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":1170,"answer":1171,"question":1172,"component":670},"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":1174,"answer":1175,"question":1176,"component":670},"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":1178,"answer":1179,"question":1180,"component":670},"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":1182,"answer":1183,"question":1184,"component":670},"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":1186,"answer":1187,"question":1188,"component":670},"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":1190,"answer":1191,"question":1192,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":1194,"answer":1195,"question":1196,"component":670},"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":1198,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1210,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1199,"component":39,"meta_info":1207,"block_image":1208,"cover_image":1209,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1200,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1201,"component":118,"meta_info":1202,"meta_title":7,"block_image":1203,"cover_image":1204,"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":1214},[1215,1230,1234,1238,1252,1256,1259,1264,1268,1273,1293,1298,1302,1307,1310,1315,1319,1324,1327,1332,1335,1340,1343,1348,1352,1357,1360,1365,1369,1374,1387],{"type":741,"content":1216},[1217,1219,1228],{"text":1218,"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":1220,"type":745,"marks":1221},"Shanie Smash",[1222,1226],{"type":754,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"custom":1225,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":1227},"underline",{"text":1229,"type":745}," explains, that is the moment cupping therapy became mainstream.",{"type":741,"content":1231},[1232],{"text":1233,"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":1235},[1236],{"text":1237,"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":870,"attrs":1239},{"id":1240,"body":1241},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[1242],{"_uid":1243,"link":1244,"image":1246,"title":1250,"component":1251},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":1245,"target":757,"linktype":13,"fieldtype":14,"cached_url":1245},"https://youtu.be/6tjOG5AhObQ",{"id":1247,"alt":1248,"name":7,"focus":7,"title":1248,"filename":1249,"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","image_video_link",{"type":777,"attrs":1253,"content":1254},{"level":779},[1255],{"text":1160,"type":745},{"type":741,"content":1257},[1258],{"text":1159,"type":745},{"type":777,"attrs":1260,"content":1261},{"level":779},[1262],{"text":1263,"type":745},"What Does Cupping Do for the Body?",{"type":741,"content":1265},[1266],{"text":1267,"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":777,"attrs":1269,"content":1270},{"level":863},[1271],{"text":1272,"type":745},"Cupping Therapy Benefits:",{"type":820,"content":1274},[1275,1281,1287],{"type":823,"content":1276},[1277],{"type":741,"content":1278},[1279],{"text":1280,"type":745},"Relieves Pain",{"type":823,"content":1282},[1283],{"type":741,"content":1284},[1285],{"text":1286,"type":745},"Promotes Circulation",{"type":823,"content":1288},[1289],{"type":741,"content":1290},[1291],{"text":1292,"type":745},"Muscle Release",{"type":777,"attrs":1294,"content":1295},{"level":779},[1296],{"text":1297,"type":745},"How Do You Know Where the Cups Need to go?",{"type":741,"content":1299},[1300],{"text":1301,"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":777,"attrs":1303,"content":1304},{"level":779},[1305],{"text":1306,"type":745},"Is There Anything You Have to Do to Prepare for a Session?",{"type":741,"content":1308},[1309],{"text":1171,"type":745},{"type":777,"attrs":1311,"content":1312},{"level":779},[1313],{"text":1314,"type":745},"Can You Get Injured or Do it Wrong?",{"type":741,"content":1316},[1317],{"text":1318,"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":777,"attrs":1320,"content":1321},{"level":779},[1322],{"text":1323,"type":745},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":741,"content":1325},[1326],{"text":1179,"type":745},{"type":777,"attrs":1328,"content":1329},{"level":779},[1330],{"text":1331,"type":745},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":741,"content":1333},[1334],{"text":1183,"type":745},{"type":777,"attrs":1336,"content":1337},{"level":779},[1338],{"text":1339,"type":745},"How Often do You Recommend a Cupping Session?",{"type":741,"content":1341},[1342],{"text":1187,"type":745},{"type":777,"attrs":1344,"content":1345},{"level":779},[1346],{"text":1347,"type":745},"How Much Does a Cupping Therapy Session Cost?",{"type":741,"content":1349},[1350],{"text":1351,"type":745},"$60 - $150 depending on experience.  ",{"type":777,"attrs":1353,"content":1354},{"level":779},[1355],{"text":1356,"type":745},"What Causes Cupping Therapy Marks?",{"type":741,"content":1358},[1359],{"text":1195,"type":745},{"type":777,"attrs":1361,"content":1362},{"level":779},[1363],{"text":1364,"type":745},"Cupping Therapy - Smash or Pass?",{"type":741,"content":1366},[1367],{"text":1368,"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":777,"attrs":1370,"content":1371},{"level":779},[1372],{"text":1373,"type":745},"Train and Recover Like a Fighter",{"type":741,"content":1375},[1376,1378,1385],{"text":1377,"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":1083,"type":745,"marks":1379},[1380,1384],{"type":754,"attrs":1381},{"href":1382,"uuid":48,"anchor":48,"custom":1383,"target":757,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1227},{"text":1386,"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":1388},[1389],{"text":1390,"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":1392,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1393,"component":118,"meta_info":1394,"meta_title":7,"block_image":1395,"cover_image":1396,"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":1401,"title":1402,"plugin":43,"description":1403},"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":1405,"alt":1248,"name":7,"focus":7,"title":1248,"filename":1406,"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,[1139],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":1416,"created_at":1417,"published_at":1418,"updated_at":1419,"id":1420,"uuid":1421,"content":1422,"slug":1915,"full_slug":1916,"sort_by_date":48,"position":1917,"tag_list":1918,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":1919,"first_published_at":1920,"release_id":48,"lang":60,"path":1143,"alternates":1921,"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":1423,"faqs":1424,"title":1416,"topic":1445,"author":1460,"content":1461,"category":1897,"schedule":1905,"component":1127,"meta_info":1906,"cover_image":1910,"description":1913,"contributors":1914},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1425,1429,1433,1437,1441],{"_uid":1426,"answer":1427,"question":1428,"component":670},"93c473e3-9d3d-4c02-8e4c-b61a1d0a3c1a","Plant-based diets have been shown to support exercise performance in a variety of ways such as:\n-Cardiovascular Health\n-Inflammation\n-Energy and Body Composition","How does a plant-based diet support exercise performance?",{"_uid":1430,"answer":1431,"question":1432,"component":670},"43c32039-c0e6-4798-a2d9-d6d016e7f8e3","Amino acids – building blocks of protein – are needed for growth, tissue repair, and hormone production and can also be used as an indirect source of energy. There are nine amino acids that are considered essential, meaning the body cannot make them, so they must be ingested through foods. Animal proteins contain all nine essential amino acids in sufficient amounts and are considered ‘complete’ proteins, while plant-based proteins may contain lower amounts of one or more essential amino acids.\n\nHistorically, it was believed that plant proteins needed to be combined to make up a complete amino acid profile, which was known as “complementary proteins.” However, we now know that the body is able to obtain all essential amino acids from plant-based foods and people can meet their protein needs as long as calorie consumption and total protein intake are adequate. It is also recommended that plant-based eaters consume a variety of plant protein sources.","Can you get amino acids from plant-based foods?",{"_uid":1434,"answer":1435,"question":1436,"component":670},"e5f5c818-cc90-4734-9745-5e60f243c802","Transitioning to a plant-based diet can seem challenging at first, but it is in fact quite simple. Here are a few important steps to get more plants into your diet.\n\n1. Know Where to Get Your Protein From\n2. Know the Best Plant-Based Sources of Essential Nutrients\n3. Set Small, Realistic Goals\n4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians\n5. Don’t Aim for Perfection","How do I start a plant-based diet?",{"_uid":1438,"answer":1439,"question":1440,"component":670},"30100640-b6f4-4223-8013-adc21ca8d12d","It’s important to know the best sources of plant proteins and to incorporate a variety of them into your diet. A benefit of plant-based protein is that they also provide an array of vitamins, minerals, antioxidants, and fiber, different from animal proteins.\n\n-Pea Protein Powder (2 scoops) = 27 grams\n-Tempeh (½ cup) = 15 grams\n-Pumpkin Seeds (¼ cup) = 10 grams\n-Tofu (3 oz) = 10 grams\n-Edamame (½ cup) = 9 grams\n-Lentils (½ cup) = 9 grams\n-Hemp Seeds (3 tbsp) = 9 grams\n-Beans (½ cup) = 8 grams\n-Peanut Butter (2 tbsp) = 8 grams\n-Chickpeas (½ cup) = 7 grams\n-Chia Seeds (2 tbsp) = 6 grams\n-Sunflower Seeds (¼ cup) = 6 grams\n-Quinoa, cooked (½ cup) = 6 grams\n-Oatmeal (½ cup) = 5 grams","What are plant-based protein sources and their protein per serving size?",{"_uid":1442,"answer":1443,"question":1444,"component":670},"d60f7371-dcea-49d1-99d6-66e2bf5b2690","-Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli\n-Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)\n-Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans\n-Vitamin B-12: Although some foods, such as nutritional yeast, are fortified with vitamin B12, this is not enough to meet nutrient needs. Therefore, B12 supplementation is required for those following a strictly plant-based diet.\n-Zinc: Legumes, soy products, whole grains, nuts, and seeds","What are the best plant-based sources of essential nutrients?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1446,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1458,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1459,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1447,"component":39,"meta_info":1455,"block_image":1456,"cover_image":1457,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1448,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1453,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1454,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1449,"component":118,"meta_info":1450,"meta_title":7,"block_image":1451,"cover_image":1452,"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":1462},[1463,1491,1504,1523,1528,1532,1537,1555,1560,1588,1593,1628,1633,1637,1641,1646,1650,1655,1659,1664,1675,1761,1766,1770,1781,1813,1818,1822,1827,1831,1836,1840,1845,1855,1883,1888],{"type":741,"content":1464},[1465,1467,1473,1475,1481,1483,1489],{"text":1466,"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":1468,"type":745,"marks":1469},"cardiovascular disease",[1470],{"type":754,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1474,"type":745},", ",{"text":1476,"type":745,"marks":1477},"diabetes",[1478],{"type":754,"attrs":1479},{"href":1480,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1482,"type":745},", and some types of ",{"text":1484,"type":745,"marks":1485},"cancer",[1486],{"type":754,"attrs":1487},{"href":1488,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1490,"type":745},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":870,"attrs":1492},{"id":1493,"body":1494},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1495],{"url":1496,"_uid":1498,"image":1499,"component":880,"copyright_details":1503},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"story","i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1500,"alt":1501,"name":7,"focus":48,"title":1501,"filename":1502,"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":1505},[1506,1508,1514,1516,1521],{"text":1507,"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":1509,"type":745,"marks":1510},"improve athletic performance",[1511],{"type":754,"attrs":1512},{"href":1513,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1515,"type":745},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1517,"type":745,"marks":1518},"protein needs",[1519],{"type":754,"attrs":1520},{"href":796,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":1522,"type":745}," as a boxer.",{"type":777,"attrs":1524,"content":1525},{"level":779},[1526],{"text":1527,"type":745},"How a Plant-Based Diet Supports Exercise Performance",{"type":741,"content":1529},[1530],{"text":1531,"type":745},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":777,"attrs":1533,"content":1534},{"level":863},[1535],{"text":1536,"type":745},"Cardiovascular Health",{"type":741,"content":1538},[1539,1545,1547,1553],{"text":1540,"type":745,"marks":1541},"Research",[1542],{"type":754,"attrs":1543},{"href":1544,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1546,"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":1548,"type":745,"marks":1549},"study",[1550],{"type":754,"attrs":1551},{"href":1552,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1554,"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":777,"attrs":1556,"content":1557},{"level":863},[1558],{"text":1559,"type":745},"Inflammation",{"type":741,"content":1561},[1562,1564,1570,1572,1578,1580,1586],{"text":1563,"type":745},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1565,"type":745,"marks":1566},"antioxidants and anti-inflammatory",[1567],{"type":754,"attrs":1568},{"href":1569,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1571,"type":745}," properties, thus helping reduce systemic ",{"text":1573,"type":745,"marks":1574},"inflammation and oxidative stress",[1575],{"type":754,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1579,"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":1581,"type":745,"marks":1582},"exercise-induced oxidative stress",[1583],{"type":754,"attrs":1584},{"href":1585,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1587,"type":745}," and inflammation. ",{"type":777,"attrs":1589,"content":1590},{"level":863},[1591],{"text":1592,"type":745},"Energy and Body Composition",{"type":741,"content":1594},[1595,1597,1603,1604,1610,1612,1618,1620,1626],{"text":1596,"type":745},"Plant-based diets have also been shown to effectively ",{"text":1598,"type":745,"marks":1599},"reduce body weight",[1600],{"type":754,"attrs":1601},{"href":1602,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1474,"type":745},{"text":1605,"type":745,"marks":1606},"BMI",[1607],{"type":754,"attrs":1608},{"href":1609,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1611,"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":1613,"type":745,"marks":1614},"complex carbohydrates",[1615],{"type":754,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1619,"type":745},", which are essential for an athlete’s ",{"text":1621,"type":745,"marks":1622},"glycogen storage",[1623],{"type":754,"attrs":1624},{"href":1625,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1627,"type":745}," and performance. ",{"type":777,"attrs":1629,"content":1630},{"level":779},[1631],{"text":1632,"type":745},"How About Amino Acids?",{"type":741,"content":1634},[1635],{"text":1636,"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":1638},[1639],{"text":1640,"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":777,"attrs":1642,"content":1643},{"level":779},[1644],{"text":1645,"type":745},"OK, This Sounds Great. But Where Do I Start?",{"type":741,"content":1647},[1648],{"text":1649,"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":777,"attrs":1651,"content":1652},{"level":863},[1653],{"text":1654,"type":745},"1. Know Where to Get Your Protein From ",{"type":741,"content":1656},[1657],{"text":1658,"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":777,"attrs":1660,"content":1661},{"level":863},[1662],{"text":1663,"type":745},"Plant-Based Protein Source & Protein Per Serving Size",{"type":870,"attrs":1665},{"id":1493,"body":1666},[1667],{"url":1668,"_uid":1669,"image":1670,"component":880,"copyright_details":1674},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1671,"alt":1672,"name":7,"focus":48,"title":1672,"filename":1673,"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":820,"content":1676},[1677,1683,1689,1695,1701,1707,1713,1719,1725,1731,1737,1743,1749,1755],{"type":823,"content":1678},[1679],{"type":741,"content":1680},[1681],{"text":1682,"type":745},"Pea Protein Powder (2 scoops) = 27 grams",{"type":823,"content":1684},[1685],{"type":741,"content":1686},[1687],{"text":1688,"type":745},"Tempeh (½ cup) = 15 grams",{"type":823,"content":1690},[1691],{"type":741,"content":1692},[1693],{"text":1694,"type":745},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":823,"content":1696},[1697],{"type":741,"content":1698},[1699],{"text":1700,"type":745},"Tofu (3 oz) = 10 grams",{"type":823,"content":1702},[1703],{"type":741,"content":1704},[1705],{"text":1706,"type":745},"Edamame (½ cup) = 9 grams",{"type":823,"content":1708},[1709],{"type":741,"content":1710},[1711],{"text":1712,"type":745},"Lentils (½ cup) = 9 grams",{"type":823,"content":1714},[1715],{"type":741,"content":1716},[1717],{"text":1718,"type":745},"Hemp Seeds (3 tbsp) = 9 grams",{"type":823,"content":1720},[1721],{"type":741,"content":1722},[1723],{"text":1724,"type":745},"Beans (½ cup) = 8 grams",{"type":823,"content":1726},[1727],{"type":741,"content":1728},[1729],{"text":1730,"type":745},"Peanut Butter (2 tbsp) = 8 grams",{"type":823,"content":1732},[1733],{"type":741,"content":1734},[1735],{"text":1736,"type":745},"Chickpeas (½ cup) = 7 grams",{"type":823,"content":1738},[1739],{"type":741,"content":1740},[1741],{"text":1742,"type":745},"Chia Seeds (2 tbsp) = 6 grams",{"type":823,"content":1744},[1745],{"type":741,"content":1746},[1747],{"text":1748,"type":745},"Sunflower Seeds (¼ cup) = 6 grams",{"type":823,"content":1750},[1751],{"type":741,"content":1752},[1753],{"text":1754,"type":745},"Quinoa, cooked (½ cup) = 6 grams",{"type":823,"content":1756},[1757],{"type":741,"content":1758},[1759],{"text":1760,"type":745},"Oatmeal (½ cup) = 5 grams",{"type":777,"attrs":1762,"content":1763},{"level":863},[1764],{"text":1765,"type":745},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":741,"content":1767},[1768],{"text":1769,"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":870,"attrs":1771},{"id":1493,"body":1772},[1773],{"url":1774,"_uid":1775,"image":1776,"component":880,"copyright_details":1780},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1777,"alt":1778,"name":7,"focus":48,"title":1778,"filename":1779,"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":820,"content":1782},[1783,1789,1795,1801,1807],{"type":823,"content":1784},[1785],{"type":741,"content":1786},[1787],{"text":1788,"type":745},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":823,"content":1790},[1791],{"type":741,"content":1792},[1793],{"text":1794,"type":745},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":823,"content":1796},[1797],{"type":741,"content":1798},[1799],{"text":1800,"type":745},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":823,"content":1802},[1803],{"type":741,"content":1804},[1805],{"text":1806,"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":823,"content":1808},[1809],{"type":741,"content":1810},[1811],{"text":1812,"type":745},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":777,"attrs":1814,"content":1815},{"level":863},[1816],{"text":1817,"type":745},"3. Set Small, Realistic Goals",{"type":741,"content":1819},[1820],{"text":1821,"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":777,"attrs":1823,"content":1824},{"level":863},[1825],{"text":1826,"type":745},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":741,"content":1828},[1829],{"text":1830,"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":777,"attrs":1832,"content":1833},{"level":863},[1834],{"text":1835,"type":745},"5. Don’t Aim for Perfection",{"type":741,"content":1837},[1838],{"text":1839,"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":777,"attrs":1841,"content":1842},{"level":779},[1843],{"text":1844,"type":745},"The Real MVP",{"type":870,"attrs":1846},{"id":1493,"body":1847},[1848],{"url":1849,"_uid":1850,"image":1851,"component":880,"copyright_details":1854},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1852,"alt":1778,"name":7,"focus":48,"title":1778,"filename":1853,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":741,"content":1856},[1857,1859,1865,1867,1873,1875,1881],{"text":1858,"type":745},"A well-planned plant-based diet is ",{"text":1860,"type":745,"marks":1861},"nutritionally adequate",[1862],{"type":754,"attrs":1863},{"href":1864,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1866,"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":1868,"type":745,"marks":1869},"anti-inflammatory",[1870],{"type":754,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1874,"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":1876,"type":745,"marks":1877},"Mike Tyson",[1878],{"type":754,"attrs":1879},{"href":1880,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1882,"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":777,"attrs":1884,"content":1885},{"level":779},[1886],{"text":1887,"type":745},"Train Like a Fighter",{"type":741,"content":1889},[1890,1891,1895],{"text":1377,"type":745},{"text":1083,"type":745,"marks":1892},[1893],{"type":754,"attrs":1894},{"href":1382,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":1896,"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":1898,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1903,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1904,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1899,"component":118,"meta_info":1900,"meta_title":7,"block_image":1901,"cover_image":1902,"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":1907,"title":1908,"plugin":43,"description":1909},"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":1911,"alt":1672,"name":7,"focus":48,"title":1672,"filename":1912,"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,[1139],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1923,"created_at":1924,"published_at":1925,"updated_at":1926,"id":1927,"uuid":1928,"content":1929,"slug":2179,"full_slug":2180,"sort_by_date":48,"position":2181,"tag_list":2182,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2183,"first_published_at":2184,"release_id":48,"lang":60,"path":1143,"alternates":2185,"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":1930,"faqs":1931,"title":1923,"topic":1944,"author":1959,"content":1960,"category":2160,"schedule":2168,"component":1127,"meta_info":2169,"cover_image":2173,"description":2177,"contributors":2178},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1932,1936,1940],{"_uid":1933,"answer":1934,"question":1935,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1937,"answer":1938,"question":1939,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1941,"answer":1942,"question":1943,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1945,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1957,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1958,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1946,"component":39,"meta_info":1954,"block_image":1955,"cover_image":1956,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1947,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1952,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1953,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1948,"component":118,"meta_info":1949,"meta_title":7,"block_image":1950,"cover_image":1951,"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":1961},[1962,1975,1988,1993,2006,2016,2029,2125,2130,2143,2148,2157],{"type":741,"content":1963},[1964,1966,1973],{"text":1965,"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":1967,"type":745,"marks":1968},"making promises they will likely not keep",[1969,1972],{"type":754,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1227},{"text":1974,"type":745},". ",{"type":741,"content":1976},[1977,1979,1986],{"text":1978,"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":1980,"type":745,"marks":1981},"postpone eating healthy",[1982,1985],{"type":754,"attrs":1983},{"href":1984,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1227},{"text":1987,"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":777,"attrs":1989,"content":1990},{"level":779},[1991],{"text":1992,"type":745},"How Not to Be a Statistic ",{"type":741,"content":1994},[1995,1997,2004],{"text":1996,"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":1998,"type":745,"marks":1999},"British Medical Journal",[2000,2003],{"type":754,"attrs":2001},{"href":2002,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1227},{"text":2005,"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":777,"attrs":2007,"content":2008},{"level":779},[2009,2011],{"text":2010,"type":745},"10 Ways to Plan",{"text":2012,"type":745,"marks":2013},"  ",[2014],{"type":2015},"bold",{"type":741,"content":2017},[2018,2020,2027],{"text":2019,"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":2021,"type":745,"marks":2022},"holiday eating program",[2023,2026],{"type":754,"attrs":2024},{"href":2025,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1227},{"text":2028,"type":745},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":820,"content":2030},[2031,2037,2051,2057,2063,2069,2075,2089,2095,2110],{"type":823,"content":2032},[2033],{"type":741,"content":2034},[2035],{"text":2036,"type":745},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":823,"content":2038},[2039],{"type":741,"content":2040},[2041,2043,2050],{"text":2042,"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":2044,"type":745,"marks":2045},"your brain can register that you are satisfied",[2046,2049],{"type":754,"attrs":2047},{"href":2048,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1227},{"text":1974,"type":745},{"type":823,"content":2052},[2053],{"type":741,"content":2054},[2055],{"text":2056,"type":745},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":823,"content":2058},[2059],{"type":741,"content":2060},[2061],{"text":2062,"type":745},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":823,"content":2064},[2065],{"type":741,"content":2066},[2067],{"text":2068,"type":745},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":823,"content":2070},[2071],{"type":741,"content":2072},[2073],{"text":2074,"type":745},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":823,"content":2076},[2077],{"type":741,"content":2078},[2079,2081,2087],{"text":2080,"type":745},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":2082,"type":745,"marks":2083},"FightCamp Workout",[2084,2086],{"type":754,"attrs":2085},{"href":1087,"uuid":48,"anchor":48,"target":757,"linktype":13},{"type":1227},{"text":2088,"type":745},".",{"type":823,"content":2090},[2091],{"type":741,"content":2092},[2093],{"text":2094,"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":823,"content":2096},[2097],{"type":741,"content":2098},[2099,2101,2108],{"text":2100,"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":2102,"type":745,"marks":2103},"stress break",[2104,2107],{"type":754,"attrs":2105},{"href":2106,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1227},{"text":2109,"type":745}," on your calendar, and take it.",{"type":823,"content":2111},[2112],{"type":741,"content":2113},[2114,2116,2123],{"text":2115,"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":2117,"type":745,"marks":2118},"FightCamp Community",[2119,2122],{"type":754,"attrs":2120},{"href":2121,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1227},{"text":2124,"type":745}," to be different from the rest if you still need to. ",{"type":777,"attrs":2126,"content":2127},{"level":779},[2128],{"text":2129,"type":745},"The Only Way to Get Ahead is to Stay Ahead",{"type":741,"content":2131},[2132,2134,2141],{"text":2133,"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":2135,"type":745,"marks":2136},"fell off or struggled",[2137,2140],{"type":754,"attrs":2138},{"href":2139,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1227},{"text":2142,"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":777,"attrs":2144,"content":2145},{"level":779},[2146],{"text":2147,"type":745},"Plan & Stay Consistent Like a Fighter",{"type":741,"content":2149},[2150,2151,2156],{"text":1377,"type":745},{"text":1083,"type":745,"marks":2152},[2153,2155],{"type":754,"attrs":2154},{"href":1382,"uuid":48,"anchor":48,"target":757,"linktype":13},{"type":1227},{"text":1386,"type":745},{"type":741,"content":2158},[2159],{"text":1390,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2161,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2166,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2167,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2162,"component":118,"meta_info":2163,"meta_title":7,"block_image":2164,"cover_image":2165,"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":2170,"title":2171,"plugin":43,"description":2172},"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":2174,"alt":2175,"name":7,"focus":7,"title":2175,"filename":2176,"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,[1139],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":2187,"created_at":2188,"published_at":2189,"updated_at":2190,"id":2191,"uuid":2192,"content":2193,"slug":2458,"full_slug":2459,"sort_by_date":48,"position":2460,"tag_list":2461,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2463,"first_published_at":2464,"release_id":48,"lang":60,"path":1143,"alternates":2465,"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":2194,"faqs":2195,"title":2187,"topic":2212,"author":2227,"content":2228,"category":2439,"schedule":2447,"component":1127,"meta_info":2448,"cover_image":2452,"description":2456,"contributors":2457},"e830f475-d311-47a7-a580-bf4708fb885a",[2196,2200,2204,2208],{"_uid":2197,"answer":2198,"question":2199,"component":670},"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":2201,"answer":2202,"question":2203,"component":670},"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":2205,"answer":2206,"question":2207,"component":670},"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":2209,"answer":2210,"question":2211,"component":670},"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":2213,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2225,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2226,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2214,"component":39,"meta_info":2222,"block_image":2223,"cover_image":2224,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2215,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2220,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2221,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2216,"component":118,"meta_info":2217,"meta_title":7,"block_image":2218,"cover_image":2219,"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":2229},[2230,2244,2255,2279,2284,2287,2292,2295,2300,2314,2318,2322,2326,2330,2334,2338,2343,2347,2355,2359,2363,2367,2371,2375,2379,2383,2391,2395,2399,2403,2407,2411,2416,2420,2425,2435],{"type":741,"content":2231},[2232,2234,2242],{"text":2233,"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":2235,"type":745,"marks":2236},"according to most experts",[2237,2241],{"type":754,"attrs":2238},{"href":2239,"uuid":48,"anchor":48,"custom":2240,"target":757,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1227},{"text":2243,"type":745},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":741,"content":2245},[2246,2248,2253],{"text":2247,"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":2249,"type":745,"marks":2250},"“let food be thy medicine,” ",[2251],{"type":2252},"italic",{"text":2254,"type":745},"as well as believing that disease was not a punishment from the Gods. ",{"type":741,"content":2256},[2257,2259,2267,2269,2277],{"text":2258,"type":745},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2260,"type":745,"marks":2261},"coined the term wellness",[2262,2266],{"type":754,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"custom":2265,"target":757,"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":1227},{"text":2268,"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":2270,"type":745,"marks":2271},"fitness and wellness",[2272,2276],{"type":754,"attrs":2273},{"href":2274,"uuid":48,"anchor":48,"custom":2275,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1227},{"text":2278,"type":745}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":777,"attrs":2280,"content":2281},{"level":779},[2282],{"text":2283,"type":745},"What is Fitness?",{"type":741,"content":2285},[2286],{"text":2198,"type":745},{"type":777,"attrs":2288,"content":2289},{"level":779},[2290],{"text":2291,"type":745},"What is Wellness?",{"type":741,"content":2293},[2294],{"text":2202,"type":745},{"type":777,"attrs":2296,"content":2297},{"level":779},[2298],{"text":2299,"type":745},"How to Set Goals for Fitness and Wellness",{"type":741,"content":2301},[2302,2304,2312],{"text":2303,"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":2305,"type":745,"marks":2306},"S.M.A.R.T. goals",[2307,2311],{"type":754,"attrs":2308},{"href":2309,"uuid":48,"anchor":48,"custom":2310,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1227},{"text":2313,"type":745},":",{"type":741,"content":2315},[2316],{"text":2317,"type":745},"S - Specific",{"type":741,"content":2319},[2320],{"text":2321,"type":745},"M - Measurable",{"type":741,"content":2323},[2324],{"text":2325,"type":745},"A - Achievable",{"type":741,"content":2327},[2328],{"text":2329,"type":745},"R - Relevant",{"type":741,"content":2331},[2332],{"text":2333,"type":745},"T - Timeframe ",{"type":741,"content":2335},[2336],{"text":2337,"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":777,"attrs":2339,"content":2340},{"level":863},[2341],{"text":2342,"type":745},"Fitness",{"type":741,"content":2344},[2345],{"text":2346,"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":820,"content":2348},[2349],{"type":823,"content":2350},[2351],{"type":741,"content":2352},[2353],{"text":2354,"type":745},"Example Goal: Weight loss",{"type":741,"content":2356},[2357],{"text":2358,"type":745},"S - 30 lbs.",{"type":741,"content":2360},[2361],{"text":2362,"type":745},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":741,"content":2364},[2365],{"text":2366,"type":745},"A - Doable through proper exercise and nutrition management",{"type":741,"content":2368},[2369],{"text":2370,"type":745},"R - Plan for setbacks (ex. Traveling for work)",{"type":741,"content":2372},[2373],{"text":2374,"type":745},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":777,"attrs":2376,"content":2377},{"level":863},[2378],{"text":339,"type":745},{"type":741,"content":2380},[2381],{"text":2382,"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":820,"content":2384},[2385],{"type":823,"content":2386},[2387],{"type":741,"content":2388},[2389],{"text":2390,"type":745},"Example Goal: Taking supplements every day (habit creation)",{"type":741,"content":2392},[2393],{"text":2394,"type":745},"S - Take fish oil in the morning, and melatonin in the evening",{"type":741,"content":2396},[2397],{"text":2398,"type":745},"M - Create a calendar chart to track progress - mark off successful days",{"type":741,"content":2400},[2401],{"text":2402,"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":2404},[2405],{"text":2406,"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":2408},[2409],{"text":2410,"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":777,"attrs":2412,"content":2413},{"level":779},[2414],{"text":2415,"type":745},"Progress Over Perfection",{"type":741,"content":2417},[2418],{"text":2419,"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":777,"attrs":2421,"content":2422},{"level":779},[2423],{"text":2424,"type":745},"Train For Your Fitness & Wellness",{"type":741,"content":2426},[2427,2428,2434],{"text":1377,"type":745},{"text":1083,"type":745,"marks":2429},[2430,2433],{"type":754,"attrs":2431},{"href":1382,"uuid":48,"anchor":48,"custom":2432,"target":757,"linktype":13},{},{"type":1227},{"text":1386,"type":745},{"type":741,"content":2436},[2437],{"text":2438,"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":2440,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2445,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2446,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2441,"component":118,"meta_info":2442,"meta_title":7,"block_image":2443,"cover_image":2444,"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":2449,"title":2450,"plugin":43,"description":2451},"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":2453,"alt":2454,"name":7,"focus":7,"title":2454,"filename":2455,"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,[1139,2462],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":2467,"created_at":2468,"published_at":2469,"updated_at":2470,"id":2471,"uuid":2472,"content":2473,"slug":2799,"full_slug":2800,"sort_by_date":48,"position":2801,"tag_list":2802,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2803,"first_published_at":2469,"release_id":48,"lang":60,"path":1143,"alternates":2804,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":2474,"faqs":2475,"title":2467,"topic":2492,"author":2227,"content":2507,"category":2780,"schedule":2788,"component":1127,"meta_info":2789,"cover_image":2793,"description":2797,"contributors":2798},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[2476,2480,2484,2488],{"_uid":2477,"answer":2478,"question":2479,"component":670},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":2481,"answer":2482,"question":2483,"component":670},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":2485,"answer":2486,"question":2487,"component":670},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":2489,"answer":2490,"question":2491,"component":670},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2493,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2505,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2506,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2494,"component":39,"meta_info":2502,"block_image":2503,"cover_image":2504,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2495,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2500,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2501,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2496,"component":118,"meta_info":2497,"meta_title":7,"block_image":2498,"cover_image":2499,"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":2508},[2509,2513,2517,2521,2525,2528,2532,2536,2680,2684,2688,2692,2697,2716,2748,2753,2763,2768,2777],{"type":741,"content":2510},[2511],{"text":2512,"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.",{"type":741,"content":2514},[2515],{"text":2516,"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":2518},[2519],{"text":2520,"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":777,"attrs":2522,"content":2523},{"level":779},[2524],{"text":2479,"type":745},{"type":741,"content":2526},[2527],{"text":2478,"type":745},{"type":777,"attrs":2529,"content":2530},{"level":779},[2531],{"text":2483,"type":745},{"type":741,"content":2533},[2534],{"text":2535,"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":820,"content":2537},[2538,2572,2617,2648],{"type":823,"content":2539},[2540,2544],{"type":741,"content":2541},[2542],{"text":2543,"type":745},"Physical Activity",{"type":820,"content":2545},[2546,2552,2558],{"type":823,"content":2547},[2548],{"type":741,"content":2549},[2550],{"text":2551,"type":745},"Exercise/cardio routines",{"type":823,"content":2553},[2554],{"type":741,"content":2555},[2556],{"text":2557,"type":745},"Personal programming",{"type":823,"content":2559},[2560,2564],{"type":741,"content":2561},[2562],{"text":2563,"type":745},"Event preparation ",{"type":820,"content":2565},[2566],{"type":823,"content":2567},[2568],{"type":741,"content":2569},[2570],{"text":2571,"type":745},"Obstacle course training, race training (running, biking, swimming)",{"type":823,"content":2573},[2574,2577],{"type":741,"content":2575},[2576],{"text":433,"type":745},{"type":820,"content":2578},[2579,2585,2591],{"type":823,"content":2580},[2581],{"type":741,"content":2582},[2583],{"text":2584,"type":745},"Meal planning",{"type":823,"content":2586},[2587],{"type":741,"content":2588},[2589],{"text":2590,"type":745},"Dieting",{"type":823,"content":2592},[2593,2597],{"type":741,"content":2594},[2595],{"text":2596,"type":745},"Teaching nutritional information",{"type":820,"content":2598},[2599,2605,2611],{"type":823,"content":2600},[2601],{"type":741,"content":2602},[2603],{"text":2604,"type":745},"Calories",{"type":823,"content":2606},[2607],{"type":741,"content":2608},[2609],{"text":2610,"type":745},"Macros/micros",{"type":823,"content":2612},[2613],{"type":741,"content":2614},[2615],{"text":2616,"type":745},"Supplementation",{"type":823,"content":2618},[2619,2622],{"type":741,"content":2620},[2621],{"text":406,"type":745},{"type":820,"content":2623},[2624,2630,2636,2642],{"type":823,"content":2625},[2626],{"type":741,"content":2627},[2628],{"text":2629,"type":745},"Stress reduction",{"type":823,"content":2631},[2632],{"type":741,"content":2633},[2634],{"text":2635,"type":745},"Habit formation",{"type":823,"content":2637},[2638],{"type":741,"content":2639},[2640],{"text":2641,"type":745},"Improving self-image ",{"type":823,"content":2643},[2644],{"type":741,"content":2645},[2646],{"text":2647,"type":745},"Practicing positive mindset creation",{"type":823,"content":2649},[2650,2654],{"type":741,"content":2651},[2652],{"text":2653,"type":745},"Personal Wellness",{"type":820,"content":2655},[2656,2662,2668,2674],{"type":823,"content":2657},[2658],{"type":741,"content":2659},[2660],{"text":2661,"type":745},"Work-life balance",{"type":823,"content":2663},[2664],{"type":741,"content":2665},[2666],{"text":2667,"type":745},"Increasing life satisfaction",{"type":823,"content":2669},[2670],{"type":741,"content":2671},[2672],{"text":2673,"type":745},"Prioritizing self-care",{"type":823,"content":2675},[2676],{"type":741,"content":2677},[2678],{"text":2679,"type":745},"Time management",{"type":777,"attrs":2681,"content":2682},{"level":779},[2683],{"text":2487,"type":745},{"type":741,"content":2685},[2686],{"text":2687,"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":2689},[2690],{"text":2691,"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":777,"attrs":2693,"content":2694},{"level":779},[2695],{"text":2696,"type":745},"What to Look For?",{"type":741,"content":2698},[2699,2701,2705,2707,2711,2713,2714],{"text":2700,"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":2702,"type":745,"marks":2703},"Are they certified? (Note: ",[2704],{"type":2252},{"text":2706,"type":745},"credentials do not always mean being qualified)",{"text":2708,"type":745,"marks":2709}," Do their clients have promising success? What is the value of what they are offering? ",[2710],{"type":2252},{"text":2712,"type":745},"It’s important to make sure the coach you choose is the right fit for you.",{"type":868},{"text":2715,"type":745},"Things to keep in mind when researching:",{"type":820,"content":2717},[2718,2724,2730,2736,2742],{"type":823,"content":2719},[2720],{"type":741,"content":2721},[2722],{"text":2723,"type":745},"Degrees",{"type":823,"content":2725},[2726],{"type":741,"content":2727},[2728],{"text":2729,"type":745},"Licenses",{"type":823,"content":2731},[2732],{"type":741,"content":2733},[2734],{"text":2735,"type":745},"Accredited certifications",{"type":823,"content":2737},[2738],{"type":741,"content":2739},[2740],{"text":2741,"type":745},"Client testimonies or reviews",{"type":823,"content":2743},[2744],{"type":741,"content":2745},[2746],{"text":2747,"type":745},"Success stories",{"type":777,"attrs":2749,"content":2750},{"level":779},[2751],{"text":2752,"type":745},"Your Road to Wellness",{"type":741,"content":2754},[2755,2757,2761],{"text":2756,"type":745},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":2758,"type":745,"marks":2759},"x, y or z ",[2760],{"type":2252},{"text":2762,"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":777,"attrs":2764,"content":2765},{"level":779},[2766],{"text":2767,"type":745},"Train Like A Fighter",{"type":741,"content":2769},[2770,2771,2776],{"text":1377,"type":745},{"text":1083,"type":745,"marks":2772},[2773],{"type":754,"attrs":2774},{"href":1382,"uuid":48,"anchor":48,"custom":2775,"target":757,"linktype":13},{},{"text":1386,"type":745},{"type":741,"content":2778},[2779],{"text":1390,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2781,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2782,"component":118,"meta_info":2783,"meta_title":7,"block_image":2784,"cover_image":2785,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2790,"title":2791,"plugin":43,"description":2792},"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":2794,"alt":2795,"name":7,"focus":7,"title":2795,"filename":2796,"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,[1139],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":2806,"created_at":2807,"published_at":2808,"updated_at":2809,"id":2810,"uuid":2811,"content":2812,"slug":3018,"full_slug":3019,"sort_by_date":48,"position":3020,"tag_list":3021,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":3022,"first_published_at":3023,"release_id":48,"lang":60,"path":1143,"alternates":3024,"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":2813,"faqs":2814,"title":2806,"topic":2843,"author":2858,"content":2859,"category":2999,"schedule":3007,"component":1127,"meta_info":3008,"cover_image":3012,"description":3016,"contributors":3017},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[2815,2819,2823,2827,2831,2835,2839],{"_uid":2816,"answer":2817,"question":2818,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":2820,"answer":2821,"question":2822,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":2824,"answer":2825,"question":2826,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":2828,"answer":2829,"question":2830,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":2832,"answer":2833,"question":2834,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":2836,"answer":2837,"question":2838,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":2840,"answer":2841,"question":2842,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2844,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2856,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2857,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2845,"component":39,"meta_info":2853,"block_image":2854,"cover_image":2855,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2846,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2851,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2852,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2847,"component":118,"meta_info":2848,"meta_title":7,"block_image":2849,"cover_image":2850,"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":2860},[2861,2865,2869,2873,2877,2880,2884,2897,2929,2934,2937,2941,2945,2955,2959,2963,2966,2970,2973,2977,2980,2985,2996],{"type":741,"content":2862},[2863],{"text":2864,"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":2866},[2867],{"text":2868,"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":2870},[2871],{"text":2872,"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":777,"attrs":2874,"content":2875},{"level":863},[2876],{"text":2818,"type":745},{"type":741,"content":2878},[2879],{"text":2817,"type":745},{"type":777,"attrs":2881,"content":2882},{"level":863},[2883],{"text":2822,"type":745},{"type":741,"content":2885},[2886,2888,2895],{"text":2887,"type":745},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":2889,"type":745,"marks":2890},"posture",[2891],{"type":754,"attrs":2892},{"href":2893,"uuid":48,"anchor":48,"custom":2894,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":2896,"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":820,"content":2898},[2899,2905,2911,2917,2923],{"type":823,"content":2900},[2901],{"type":741,"content":2902},[2903],{"text":2904,"type":745},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":823,"content":2906},[2907],{"type":741,"content":2908},[2909],{"text":2910,"type":745},"Swing your arms gently at approximately a 90-degree angle",{"type":823,"content":2912},[2913],{"type":741,"content":2914},[2915],{"text":2916,"type":745},"Land on your heel with every step",{"type":823,"content":2918},[2919],{"type":741,"content":2920},[2921],{"text":2922,"type":745},"Move your hips forward (not side-to-side)",{"type":823,"content":2924},[2925],{"type":741,"content":2926},[2927],{"text":2928,"type":745},"Aim for shorter, brisker strides",{"type":777,"attrs":2930,"content":2931},{"level":863},[2932],{"text":2933,"type":745},"How Long Should You Power Walk For?",{"type":741,"content":2935},[2936],{"text":2825,"type":745},{"type":777,"attrs":2938,"content":2939},{"level":863},[2940],{"text":2830,"type":745},{"type":741,"content":2942},[2943],{"text":2944,"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":2946},[2947,2949,2953],{"text":2948,"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":2950,"type":745,"marks":2951},"pumping",[2952],{"type":2252},{"text":2954,"type":745},"! ",{"type":741,"content":2956},[2957],{"text":2958,"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":777,"attrs":2960,"content":2961},{"level":863},[2962],{"text":2834,"type":745},{"type":741,"content":2964},[2965],{"text":2833,"type":745},{"type":777,"attrs":2967,"content":2968},{"level":863},[2969],{"text":2838,"type":745},{"type":741,"content":2971},[2972],{"text":2837,"type":745},{"type":777,"attrs":2974,"content":2975},{"level":863},[2976],{"text":2842,"type":745},{"type":741,"content":2978},[2979],{"text":2841,"type":745},{"type":777,"attrs":2981,"content":2982},{"level":779},[2983],{"text":2984,"type":745},"Train Like a Power Fighter",{"type":741,"content":2986},[2987,2989,2995],{"text":2988,"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":1083,"type":745,"marks":2990},[2991,2994],{"type":754,"attrs":2992},{"href":1382,"uuid":48,"anchor":48,"custom":2993,"target":757,"linktype":13},{},{"type":1227},{"text":1386,"type":745},{"type":741,"content":2997},[2998],{"text":1390,"type":745},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3000,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3005,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3006,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3001,"component":118,"meta_info":3002,"meta_title":7,"block_image":3003,"cover_image":3004,"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":3009,"title":3010,"plugin":43,"description":3011},"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":3013,"alt":3014,"name":7,"focus":7,"title":3014,"filename":3015,"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,[1139],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":1127,"created_at":3026,"published_at":3027,"updated_at":3028,"id":3029,"uuid":3030,"content":3031,"slug":1127,"full_slug":3052,"sort_by_date":48,"position":446,"tag_list":3053,"is_startpage":9,"parent_id":3054,"meta_data":48,"group_id":3055,"first_published_at":3056,"release_id":48,"lang":60,"path":7,"alternates":3057,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3032,"component":3033,"meta_info":3034,"custom_content_list":3036},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3035,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3037,3042,3047],{"_uid":3038,"label":3039,"value":3040,"dev_id":3041,"component":745},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3043,"label":3044,"value":3045,"dev_id":3046,"component":745},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3048,"label":3049,"value":3050,"dev_id":3051,"component":745},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013271731]