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From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":676,"answer":677,"question":678,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":680,"answer":681,"question":682,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":684,"answer":685,"question":686,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":688,"answer":689,"question":690,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":692,"answer":693,"question":694,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":696,"answer":697,"question":698,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":700,"answer":701,"question":702,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":704,"answer":705,"question":706,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":708,"answer":709,"question":710,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":712,"answer":713,"question":714,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":716,"answer":717,"question":718,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":720,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":721,"component":39,"meta_info":729,"block_image":730,"cover_image":731,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":722,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":723,"component":118,"meta_info":724,"meta_title":7,"block_image":725,"cover_image":726,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":735,"created_at":736,"published_at":737,"updated_at":738,"id":739,"uuid":740,"content":741,"slug":752,"full_slug":753,"sort_by_date":48,"position":754,"tag_list":755,"is_startpage":9,"parent_id":756,"meta_data":48,"group_id":757,"first_published_at":758,"release_id":48,"lang":60,"path":7,"alternates":759,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jess Evans","2021-10-07T12:38:32.646Z","2022-02-08T23:23:47.892Z","2022-02-08T23:23:47.912Z",76423434,"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"bio":742,"_uid":743,"name":735,"photo":744,"component":748,"social_link_tiktok":749,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":750,"social_link_linkedin":7,"social_link_instagram":751,"social_link_pinterest":7},"Jess Evans started boxing and training in Muay Thai in 2012. In 2013, she moved to Australia, and joined Bulldog Gym. Jess won 3 state belts in her 52kg weight division. She’s had nine amateur Muay Thai fights (7-2), 3 amateur boxing fights (2-1), and became a FightCamp Trainer in 2021. She is also USA Boxing Coach certified.","803433bf-118a-43a3-9508-76b4f460ef07",{"id":745,"alt":735,"name":746,"focus":48,"title":735,"filename":747,"copyright":7,"fieldtype":50},3804733,"FightCamp Trainer Jess Evans","https://a.storyblok.com/f/115220/350x350/3982bdfaf8/jess_evans.png","author","https://www.tiktok.com/@jessevansfit","https://www.facebook.com/jessevansfit","https://www.instagram.com/jessevansfit","jess-evans","authors/jess-evans",-180,[],65634443,"827997bd-9f42-4dc9-ae7f-f889a4796fa0","2021-10-20T17:21:30.804Z",[],{"type":761,"content":762},"doc",[763,788,792,806,813,819,832,835,842,858,864,896,901,912,915,920,933,938,970,975,986,990,996,1010,1015,1047,1052,1063,1066,1071,1095,1100,1144,1149,1153,1175,1180,1193],{"type":764,"content":765},"paragraph",[766,769,778,780,786],{"text":767,"type":768},"FightCamp Trainer and Muay Thai Champion, ","text",{"text":770,"type":768,"marks":771},"Jessica Evans",[772],{"type":773,"attrs":774},"link",{"href":775,"uuid":48,"anchor":48,"custom":776,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},"_blank",{"text":779,"type":768}," is notorious for highlighting her “Day In The Life” on ",{"text":781,"type":768,"marks":782},"Instagram",[783],{"type":773,"attrs":784},{"href":751,"uuid":48,"anchor":48,"custom":785,"target":777,"linktype":13},{},{"text":787,"type":768},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":764,"content":789},[790],{"text":791,"type":768},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":793,"attrs":794},"blok",{"id":795,"body":796},"644fad9a-2dd8-4101-a155-c005221bff64",[797],{"_uid":798,"link":799,"image":801,"title":803,"component":805},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":800,"linktype":13,"fieldtype":14,"cached_url":800},"https://youtu.be/URAkA-S1HdQ",{"id":802,"alt":803,"name":7,"focus":48,"title":803,"filename":804,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png","image_video_link",{"type":807,"attrs":808,"content":810},"heading",{"level":809},2,[811],{"text":812,"type":768},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":807,"attrs":814,"content":816},{"level":815},3,[817],{"text":818,"type":768},"1. Space Buns",{"type":793,"attrs":820},{"id":795,"body":821},[822],{"url":823,"_uid":825,"image":826,"component":830,"copyright_details":831},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"story","i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":827,"alt":828,"name":7,"focus":48,"title":828,"filename":829,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png","content_image",[],{"type":764,"content":833},[834],{"text":673,"type":768},{"type":764,"content":836},[837],{"text":838,"type":768,"marks":839},"What You’ll Need:",[840],{"type":841},"bold",{"type":843,"content":844},"bullet_list",[845,852],{"type":846,"content":847},"list_item",[848],{"type":764,"content":849},[850],{"text":851,"type":768},"a comb",{"type":846,"content":853},[854],{"type":764,"content":855},[856],{"text":857,"type":768},"two (2) hair ties",{"type":764,"content":859},[860],{"text":861,"type":768,"marks":862},"How To:",[863],{"type":841},{"type":843,"content":865},[866,872,878,884,890],{"type":846,"content":867},[868],{"type":764,"content":869},[870],{"text":871,"type":768},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":846,"content":873},[874],{"type":764,"content":875},[876],{"text":877,"type":768},"Braid the right section of your hair towards the right crown of your head.",{"type":846,"content":879},[880],{"type":764,"content":881},[882],{"text":883,"type":768},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":846,"content":885},[886],{"type":764,"content":887},[888],{"text":889,"type":768},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":846,"content":891},[892],{"type":764,"content":893},[894],{"text":895,"type":768},"Repeat on the left side.",{"type":807,"attrs":897,"content":898},{"level":815},[899],{"text":900,"type":768},"2. Boxer Braids",{"type":793,"attrs":902},{"id":795,"body":903},[904],{"url":905,"_uid":906,"image":907,"component":830,"copyright_details":911},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":908,"alt":909,"name":7,"focus":48,"title":909,"filename":910,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":764,"content":913},[914],{"text":685,"type":768},{"type":764,"content":916},[917],{"text":838,"type":768,"marks":918},[919],{"type":841},{"type":843,"content":921},[922,928],{"type":846,"content":923},[924],{"type":764,"content":925},[926],{"text":927,"type":768},"comb",{"type":846,"content":929},[930],{"type":764,"content":931},[932],{"text":857,"type":768},{"type":764,"content":934},[935],{"text":861,"type":768,"marks":936},[937],{"type":841},{"type":843,"content":939},[940,946,952,958,964],{"type":846,"content":941},[942],{"type":764,"content":943},[944],{"text":945,"type":768},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":846,"content":947},[948],{"type":764,"content":949},[950],{"text":951,"type":768},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":846,"content":953},[954],{"type":764,"content":955},[956],{"text":957,"type":768},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":846,"content":959},[960],{"type":764,"content":961},[962],{"text":963,"type":768},"Secure the ends of your braid with a hair tie.",{"type":846,"content":965},[966],{"type":764,"content":967},[968],{"text":969,"type":768},"Repeat on the other side for a pigtail style.",{"type":807,"attrs":971,"content":972},{"level":815},[973],{"text":974,"type":768},"3. Pom Pom Pony",{"type":793,"attrs":976},{"id":795,"body":977},[978],{"url":979,"_uid":980,"image":981,"component":830,"copyright_details":985},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":982,"alt":983,"name":7,"focus":48,"title":983,"filename":984,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":764,"content":987},[988],{"text":989,"type":768},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":764,"content":991},[992],{"text":993,"type":768,"marks":994},"What You'll Need:",[995],{"type":841},{"type":843,"content":997},[998,1004],{"type":846,"content":999},[1000],{"type":764,"content":1001},[1002],{"text":1003,"type":768},"hairbrush",{"type":846,"content":1005},[1006],{"type":764,"content":1007},[1008],{"text":1009,"type":768},"hair ties",{"type":764,"content":1011},[1012],{"text":861,"type":768,"marks":1013},[1014],{"type":841},{"type":843,"content":1016},[1017,1023,1029,1035,1041],{"type":846,"content":1018},[1019],{"type":764,"content":1020},[1021],{"text":1022,"type":768},"Use a brush to gather your hair up on the crown of your head.",{"type":846,"content":1024},[1025],{"type":764,"content":1026},[1027],{"text":1028,"type":768},"Secure your hair in a high ponytail with a hair tie.",{"type":846,"content":1030},[1031],{"type":764,"content":1032},[1033],{"text":1034,"type":768},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":846,"content":1036},[1037],{"type":764,"content":1038},[1039],{"text":1040,"type":768},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":846,"content":1042},[1043],{"type":764,"content":1044},[1045],{"text":1046,"type":768},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":807,"attrs":1048,"content":1049},{"level":815},[1050],{"text":1051,"type":768},"4. High Pony Braid",{"type":793,"attrs":1053},{"id":795,"body":1054},[1055],{"url":1056,"_uid":1057,"image":1058,"component":830,"copyright_details":1062},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":1059,"alt":1060,"name":7,"focus":48,"title":1060,"filename":1061,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":764,"content":1064},[1065],{"text":709,"type":768},{"type":764,"content":1067},[1068],{"text":993,"type":768,"marks":1069},[1070],{"type":841},{"type":843,"content":1072},[1073,1079,1084,1090],{"type":846,"content":1074},[1075],{"type":764,"content":1076},[1077],{"text":1078,"type":768},"hair wax",{"type":846,"content":1080},[1081],{"type":764,"content":1082},[1083],{"text":1003,"type":768},{"type":846,"content":1085},[1086],{"type":764,"content":1087},[1088],{"text":1089,"type":768},"hair extension",{"type":846,"content":1091},[1092],{"type":764,"content":1093},[1094],{"text":857,"type":768},{"type":764,"content":1096},[1097],{"text":861,"type":768,"marks":1098},[1099],{"type":841},{"type":843,"content":1101},[1102,1108,1114,1120,1126,1132,1138],{"type":846,"content":1103},[1104],{"type":764,"content":1105},[1106],{"text":1107,"type":768},"Apply a small amount of hair wax around the edges of the hair.",{"type":846,"content":1109},[1110],{"type":764,"content":1111},[1112],{"text":1113,"type":768},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":846,"content":1115},[1116],{"type":764,"content":1117},[1118],{"text":1119,"type":768},"Secure it in a high ponytail with a hair tie.",{"type":846,"content":1121},[1122],{"type":764,"content":1123},[1124],{"text":1125,"type":768},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":846,"content":1127},[1128],{"type":764,"content":1129},[1130],{"text":1131,"type":768},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":846,"content":1133},[1134],{"type":764,"content":1135},[1136],{"text":1137,"type":768},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":846,"content":1139},[1140],{"type":764,"content":1141},[1142],{"text":1143,"type":768},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":807,"attrs":1145,"content":1146},{"level":809},[1147],{"text":1148,"type":768},"Fight In Style",{"type":764,"content":1150},[1151],{"text":1152,"type":768},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":764,"content":1154},[1155,1157,1164,1166,1173],{"text":1156,"type":768},"For more ways to style your hair for your workouts, check out ",{"text":1158,"type":768,"marks":1159},"Shanie Smash",[1160],{"type":773,"attrs":1161},{"href":1162,"uuid":48,"anchor":48,"custom":1163,"target":777,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":1165,"type":768}," and ",{"text":1167,"type":768,"marks":1168},"Rocky Harris's",[1169],{"type":773,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"custom":1172,"target":777,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":1174,"type":768}," videos of their favorite workout hairstyles.  ",{"type":807,"attrs":1176,"content":1177},{"level":809},[1178],{"text":1179,"type":768},"Train Like a Fighter",{"type":764,"content":1181},[1182,1184,1191],{"text":1183,"type":768},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1185,"type":768,"marks":1186},"FightCamp",[1187],{"type":773,"attrs":1188},{"href":1189,"uuid":48,"anchor":48,"custom":1190,"target":777,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1192,"type":768}," 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":764,"content":1194},[1195],{"text":1196,"type":768},"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":1198,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1203,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1199,"component":118,"meta_info":1200,"meta_title":7,"block_image":1201,"cover_image":1202,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-04 00:00","article",{"_uid":1208,"title":1209,"plugin":43,"description":1210},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":1212,"alt":657,"name":7,"focus":48,"title":657,"filename":1213,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[1219],"featured",60887917,"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z","wellness/{{story.slug}}",[],["Reactive",1226],[1227,1734,2040,2264,2542,2855],{"name":1228,"created_at":1229,"published_at":1230,"updated_at":1231,"id":1232,"uuid":1233,"content":1234,"slug":1727,"full_slug":1728,"sort_by_date":48,"position":1729,"tag_list":1730,"is_startpage":9,"parent_id":1220,"meta_data":48,"group_id":1731,"first_published_at":1732,"release_id":48,"lang":60,"path":1223,"alternates":1733,"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":1235,"faqs":1236,"title":1228,"topic":1257,"author":1272,"content":1273,"category":1709,"schedule":1717,"component":1206,"meta_info":1718,"cover_image":1722,"description":1725,"contributors":1726},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1237,1241,1245,1249,1253],{"_uid":1238,"answer":1239,"question":1240,"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":1242,"answer":1243,"question":1244,"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":1246,"answer":1247,"question":1248,"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":1250,"answer":1251,"question":1252,"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":1254,"answer":1255,"question":1256,"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":1258,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1270,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1271,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1259,"component":39,"meta_info":1267,"block_image":1268,"cover_image":1269,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1260,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1265,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1266,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1261,"component":118,"meta_info":1262,"meta_title":7,"block_image":1263,"cover_image":1264,"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":761,"content":1274},[1275,1303,1315,1335,1340,1344,1349,1367,1372,1400,1405,1440,1445,1449,1453,1458,1462,1467,1471,1476,1487,1573,1578,1582,1593,1625,1630,1634,1639,1643,1648,1652,1657,1667,1695,1699],{"type":764,"content":1276},[1277,1279,1285,1287,1293,1295,1301],{"text":1278,"type":768},"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":1280,"type":768,"marks":1281},"cardiovascular disease",[1282],{"type":773,"attrs":1283},{"href":1284,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1286,"type":768},", ",{"text":1288,"type":768,"marks":1289},"diabetes",[1290],{"type":773,"attrs":1291},{"href":1292,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1294,"type":768},", and some types of ",{"text":1296,"type":768,"marks":1297},"cancer",[1298],{"type":773,"attrs":1299},{"href":1300,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1302,"type":768},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":793,"attrs":1304},{"id":1305,"body":1306},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1307],{"url":1308,"_uid":1309,"image":1310,"component":830,"copyright_details":1314},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1311,"alt":1312,"name":7,"focus":48,"title":1312,"filename":1313,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":764,"content":1316},[1317,1319,1325,1327,1333],{"text":1318,"type":768},"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":1320,"type":768,"marks":1321},"improve athletic performance",[1322],{"type":773,"attrs":1323},{"href":1324,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1326,"type":768},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1328,"type":768,"marks":1329},"protein needs",[1330],{"type":773,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1334,"type":768}," as a boxer.",{"type":807,"attrs":1336,"content":1337},{"level":809},[1338],{"text":1339,"type":768},"How a Plant-Based Diet Supports Exercise Performance",{"type":764,"content":1341},[1342],{"text":1343,"type":768},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":807,"attrs":1345,"content":1346},{"level":815},[1347],{"text":1348,"type":768},"Cardiovascular Health",{"type":764,"content":1350},[1351,1357,1359,1365],{"text":1352,"type":768,"marks":1353},"Research",[1354],{"type":773,"attrs":1355},{"href":1356,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1358,"type":768}," 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":1360,"type":768,"marks":1361},"study",[1362],{"type":773,"attrs":1363},{"href":1364,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1366,"type":768}," 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":807,"attrs":1368,"content":1369},{"level":815},[1370],{"text":1371,"type":768},"Inflammation",{"type":764,"content":1373},[1374,1376,1382,1384,1390,1392,1398],{"text":1375,"type":768},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1377,"type":768,"marks":1378},"antioxidants and anti-inflammatory",[1379],{"type":773,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1383,"type":768}," properties, thus helping reduce systemic ",{"text":1385,"type":768,"marks":1386},"inflammation and oxidative stress",[1387],{"type":773,"attrs":1388},{"href":1389,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1391,"type":768},". 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":1393,"type":768,"marks":1394},"exercise-induced oxidative stress",[1395],{"type":773,"attrs":1396},{"href":1397,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1399,"type":768}," and inflammation. ",{"type":807,"attrs":1401,"content":1402},{"level":815},[1403],{"text":1404,"type":768},"Energy and Body Composition",{"type":764,"content":1406},[1407,1409,1415,1416,1422,1424,1430,1432,1438],{"text":1408,"type":768},"Plant-based diets have also been shown to effectively ",{"text":1410,"type":768,"marks":1411},"reduce body weight",[1412],{"type":773,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1286,"type":768},{"text":1417,"type":768,"marks":1418},"BMI",[1419],{"type":773,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1423,"type":768},", 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":1425,"type":768,"marks":1426},"complex carbohydrates",[1427],{"type":773,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1431,"type":768},", which are essential for an athlete’s ",{"text":1433,"type":768,"marks":1434},"glycogen storage",[1435],{"type":773,"attrs":1436},{"href":1437,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1439,"type":768}," and performance. ",{"type":807,"attrs":1441,"content":1442},{"level":809},[1443],{"text":1444,"type":768},"How About Amino Acids?",{"type":764,"content":1446},[1447],{"text":1448,"type":768},"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":764,"content":1450},[1451],{"text":1452,"type":768},"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":807,"attrs":1454,"content":1455},{"level":809},[1456],{"text":1457,"type":768},"OK, This Sounds Great. But Where Do I Start?",{"type":764,"content":1459},[1460],{"text":1461,"type":768},"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":807,"attrs":1463,"content":1464},{"level":815},[1465],{"text":1466,"type":768},"1. Know Where to Get Your Protein From ",{"type":764,"content":1468},[1469],{"text":1470,"type":768},"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":807,"attrs":1472,"content":1473},{"level":815},[1474],{"text":1475,"type":768},"Plant-Based Protein Source & Protein Per Serving Size",{"type":793,"attrs":1477},{"id":1305,"body":1478},[1479],{"url":1480,"_uid":1481,"image":1482,"component":830,"copyright_details":1486},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1483,"alt":1484,"name":7,"focus":48,"title":1484,"filename":1485,"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":843,"content":1488},[1489,1495,1501,1507,1513,1519,1525,1531,1537,1543,1549,1555,1561,1567],{"type":846,"content":1490},[1491],{"type":764,"content":1492},[1493],{"text":1494,"type":768},"Pea Protein Powder (2 scoops) = 27 grams",{"type":846,"content":1496},[1497],{"type":764,"content":1498},[1499],{"text":1500,"type":768},"Tempeh (½ cup) = 15 grams",{"type":846,"content":1502},[1503],{"type":764,"content":1504},[1505],{"text":1506,"type":768},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":846,"content":1508},[1509],{"type":764,"content":1510},[1511],{"text":1512,"type":768},"Tofu (3 oz) = 10 grams",{"type":846,"content":1514},[1515],{"type":764,"content":1516},[1517],{"text":1518,"type":768},"Edamame (½ cup) = 9 grams",{"type":846,"content":1520},[1521],{"type":764,"content":1522},[1523],{"text":1524,"type":768},"Lentils (½ cup) = 9 grams",{"type":846,"content":1526},[1527],{"type":764,"content":1528},[1529],{"text":1530,"type":768},"Hemp Seeds (3 tbsp) = 9 grams",{"type":846,"content":1532},[1533],{"type":764,"content":1534},[1535],{"text":1536,"type":768},"Beans (½ cup) = 8 grams",{"type":846,"content":1538},[1539],{"type":764,"content":1540},[1541],{"text":1542,"type":768},"Peanut Butter (2 tbsp) = 8 grams",{"type":846,"content":1544},[1545],{"type":764,"content":1546},[1547],{"text":1548,"type":768},"Chickpeas (½ cup) = 7 grams",{"type":846,"content":1550},[1551],{"type":764,"content":1552},[1553],{"text":1554,"type":768},"Chia Seeds (2 tbsp) = 6 grams",{"type":846,"content":1556},[1557],{"type":764,"content":1558},[1559],{"text":1560,"type":768},"Sunflower Seeds (¼ cup) = 6 grams",{"type":846,"content":1562},[1563],{"type":764,"content":1564},[1565],{"text":1566,"type":768},"Quinoa, cooked (½ cup) = 6 grams",{"type":846,"content":1568},[1569],{"type":764,"content":1570},[1571],{"text":1572,"type":768},"Oatmeal (½ cup) = 5 grams",{"type":807,"attrs":1574,"content":1575},{"level":815},[1576],{"text":1577,"type":768},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":764,"content":1579},[1580],{"text":1581,"type":768},"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":793,"attrs":1583},{"id":1305,"body":1584},[1585],{"url":1586,"_uid":1587,"image":1588,"component":830,"copyright_details":1592},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1589,"alt":1590,"name":7,"focus":48,"title":1590,"filename":1591,"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":843,"content":1594},[1595,1601,1607,1613,1619],{"type":846,"content":1596},[1597],{"type":764,"content":1598},[1599],{"text":1600,"type":768},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":846,"content":1602},[1603],{"type":764,"content":1604},[1605],{"text":1606,"type":768},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":846,"content":1608},[1609],{"type":764,"content":1610},[1611],{"text":1612,"type":768},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":846,"content":1614},[1615],{"type":764,"content":1616},[1617],{"text":1618,"type":768},"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":846,"content":1620},[1621],{"type":764,"content":1622},[1623],{"text":1624,"type":768},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":807,"attrs":1626,"content":1627},{"level":815},[1628],{"text":1629,"type":768},"3. Set Small, Realistic Goals",{"type":764,"content":1631},[1632],{"text":1633,"type":768},"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":807,"attrs":1635,"content":1636},{"level":815},[1637],{"text":1638,"type":768},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":764,"content":1640},[1641],{"text":1642,"type":768},"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":807,"attrs":1644,"content":1645},{"level":815},[1646],{"text":1647,"type":768},"5. Don’t Aim for Perfection",{"type":764,"content":1649},[1650],{"text":1651,"type":768},"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":807,"attrs":1653,"content":1654},{"level":809},[1655],{"text":1656,"type":768},"The Real MVP",{"type":793,"attrs":1658},{"id":1305,"body":1659},[1660],{"url":1661,"_uid":1662,"image":1663,"component":830,"copyright_details":1666},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1664,"alt":1590,"name":7,"focus":48,"title":1590,"filename":1665,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":764,"content":1668},[1669,1671,1677,1679,1685,1687,1693],{"text":1670,"type":768},"A well-planned plant-based diet is ",{"text":1672,"type":768,"marks":1673},"nutritionally adequate",[1674],{"type":773,"attrs":1675},{"href":1676,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1678,"type":768}," 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":1680,"type":768,"marks":1681},"anti-inflammatory",[1682],{"type":773,"attrs":1683},{"href":1684,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1686,"type":768},", 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":1688,"type":768,"marks":1689},"Mike Tyson",[1690],{"type":773,"attrs":1691},{"href":1692,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1694,"type":768},", 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":807,"attrs":1696,"content":1697},{"level":809},[1698],{"text":1179,"type":768},{"type":764,"content":1700},[1701,1703,1707],{"text":1702,"type":768},"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":1185,"type":768,"marks":1704},[1705],{"type":773,"attrs":1706},{"href":1189,"uuid":48,"anchor":48,"target":777,"linktype":13},{"text":1708,"type":768}," 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":1710,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1711,"component":118,"meta_info":1712,"meta_title":7,"block_image":1713,"cover_image":1714,"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":1719,"title":1720,"plugin":43,"description":1721},"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":1723,"alt":1484,"name":7,"focus":48,"title":1484,"filename":1724,"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,[1219],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1735,"created_at":1736,"published_at":1737,"updated_at":1738,"id":1739,"uuid":1740,"content":1741,"slug":2034,"full_slug":2035,"sort_by_date":48,"position":2036,"tag_list":2037,"is_startpage":9,"parent_id":1220,"meta_data":48,"group_id":2038,"first_published_at":1737,"release_id":48,"lang":60,"path":1223,"alternates":2039,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":1742,"faqs":1743,"title":1735,"topic":1756,"author":1771,"content":1772,"category":2016,"schedule":2024,"component":1206,"meta_info":2025,"cover_image":2029,"description":2028,"contributors":2033},"13dcb405-3683-42a1-8d1e-b249a63d2947",[1744,1748,1752],{"_uid":1745,"answer":1746,"question":1747,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":1749,"answer":1750,"question":1751,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":1753,"answer":1754,"question":1755,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1757,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1769,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1758,"component":39,"meta_info":1766,"block_image":1767,"cover_image":1768,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1759,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1760,"component":118,"meta_info":1761,"meta_title":7,"block_image":1762,"cover_image":1763,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":761,"content":1773},[1774,1778,1790,1794,1799,1811,1823,1843,1852,1864,1869,1895,1905,1910,1914,1919,1931,1936,1940,1945,1949,1954,1965,1970,1980,1992,2004,2008],{"type":764,"content":1775},[1776],{"text":1777,"type":768},"Have you been waiting for permission to take more naps? Here it is.",{"type":764,"content":1779},[1780,1782,1788],{"text":1781,"type":768},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":1783,"type":768,"marks":1784},"muscle recovery",[1785],{"type":773,"attrs":1786},{"href":1787,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":1789,"type":768},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":764,"content":1791},[1792],{"text":1793,"type":768},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":807,"attrs":1795,"content":1796},{"level":809},[1797],{"text":1798,"type":768},"How Does Napping Help Boxing Performance?",{"type":793,"attrs":1800},{"id":1801,"body":1802},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[1803],{"url":1804,"_uid":1805,"image":1806,"component":830,"copyright_details":1810},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":1807,"alt":1808,"name":7,"focus":48,"title":1808,"filename":1809,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":764,"content":1812},[1813,1815,1821],{"text":1814,"type":768},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":1816,"type":768,"marks":1817},"10 minutes of sleep",[1818],{"type":773,"attrs":1819},{"href":1820,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":1822,"type":768}," can hold many benefits for the body and mind.",{"type":764,"content":1824},[1825,1827,1833,1835,1841],{"text":1826,"type":768},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":1828,"type":768,"marks":1829},"Dr. Amy Bender",[1830],{"type":773,"attrs":1831},{"href":1832,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":1834,"type":768}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":1836,"type":768,"marks":1837},"Rocky Harris",[1838],{"type":773,"attrs":1839},{"href":1840,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":1842,"type":768},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":793,"attrs":1844},{"id":1801,"body":1845},[1846],{"_uid":1847,"text":1848,"image":1849,"author":1850,"component":1851},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":764,"content":1853},[1854,1856,1862],{"text":1855,"type":768},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":1857,"type":768,"marks":1858},"interview with CBS Sports",[1859],{"type":773,"attrs":1860},{"href":1861,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":1863,"type":768},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":807,"attrs":1865,"content":1866},{"level":809},[1867],{"text":1868,"type":768},"Benefits of Napping",{"type":843,"content":1870},[1871,1877,1883,1889],{"type":846,"content":1872},[1873],{"type":764,"content":1874},[1875],{"text":1876,"type":768},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":846,"content":1878},[1879],{"type":764,"content":1880},[1881],{"text":1882,"type":768},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":846,"content":1884},[1885],{"type":764,"content":1886},[1887],{"text":1888,"type":768},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":846,"content":1890},[1891],{"type":764,"content":1892},[1893],{"text":1894,"type":768},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":793,"attrs":1896},{"id":1801,"body":1897},[1898],{"url":1899,"_uid":1900,"image":1901,"component":830,"copyright_details":1904},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":1902,"alt":1808,"name":7,"focus":48,"title":1808,"filename":1903,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":807,"attrs":1906,"content":1907},{"level":809},[1908],{"text":1909,"type":768},"The Art of a Successful Snooze",{"type":764,"content":1911},[1912],{"text":1913,"type":768},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":807,"attrs":1915,"content":1916},{"level":815},[1917],{"text":1918,"type":768},"Timing",{"type":764,"content":1920},[1921,1923,1929],{"text":1922,"type":768},"The ideal time for a nap is ",{"text":1924,"type":768,"marks":1925},"early afternoon",[1926],{"type":773,"attrs":1927},{"href":1928,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":1930,"type":768},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":807,"attrs":1932,"content":1933},{"level":815},[1934],{"text":1935,"type":768},"Length ",{"type":764,"content":1937},[1938],{"text":1939,"type":768},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":807,"attrs":1941,"content":1942},{"level":815},[1943],{"text":1944,"type":768},"Setting",{"type":764,"content":1946},[1947],{"text":1948,"type":768},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":807,"attrs":1950,"content":1951},{"level":815},[1952],{"text":1953,"type":768},"Scheduling",{"type":764,"content":1955},[1956,1958,1963],{"text":1957,"type":768},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":1959,"type":768,"marks":1960},"Dr. Bender recommends",[1961],{"type":773,"attrs":1962},{"href":1832,"uuid":48,"anchor":48,"target":777,"linktype":13},{"text":1964,"type":768}," an extended nap length of around 90 minutes for athletes.",{"type":807,"attrs":1966,"content":1967},{"level":809},[1968],{"text":1969,"type":768},"Dreaming of Greatness",{"type":793,"attrs":1971},{"id":1801,"body":1972},[1973],{"url":1974,"_uid":1975,"image":1976,"component":830,"copyright_details":1979},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":1977,"alt":1808,"name":7,"focus":48,"title":1808,"filename":1978,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":764,"content":1981},[1982,1984,1990],{"text":1983,"type":768},"Boxing training is all about making ",{"text":1985,"type":768,"marks":1986},"healthy lifestyle choices",[1987],{"type":773,"attrs":1988},{"href":1989,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":1991,"type":768},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":764,"content":1993},[1994,1996,2002],{"text":1995,"type":768},"When you’re training hard, remember that ",{"text":1997,"type":768,"marks":1998},"recovery",[1999],{"type":773,"attrs":2000},{"href":2001,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2003,"type":768}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":807,"attrs":2005,"content":2006},{"level":809},[2007],{"text":1179,"type":768},{"type":764,"content":2009},[2010,2011,2015],{"text":1702,"type":768},{"text":1185,"type":768,"marks":2012},[2013],{"type":773,"attrs":2014},{"href":1189,"uuid":48,"anchor":48,"target":777,"linktype":13},{"text":1708,"type":768},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2017,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2022,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2023,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2018,"component":118,"meta_info":2019,"meta_title":7,"block_image":2020,"cover_image":2021,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":2026,"title":2027,"plugin":43,"description":2028},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":2030,"alt":2031,"name":7,"focus":48,"title":2031,"filename":2032,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[1219],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2041,"created_at":2042,"published_at":2043,"updated_at":2044,"id":2045,"uuid":2046,"content":2047,"slug":2257,"full_slug":2258,"sort_by_date":48,"position":2259,"tag_list":2260,"is_startpage":9,"parent_id":1220,"meta_data":48,"group_id":2261,"first_published_at":2262,"release_id":48,"lang":60,"path":1223,"alternates":2263,"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":2048,"faqs":2049,"title":2041,"topic":2078,"author":2093,"content":2094,"category":2238,"schedule":2246,"component":1206,"meta_info":2247,"cover_image":2251,"description":2255,"contributors":2256},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[2050,2054,2058,2062,2066,2070,2074],{"_uid":2051,"answer":2052,"question":2053,"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":2055,"answer":2056,"question":2057,"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":2059,"answer":2060,"question":2061,"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":2063,"answer":2064,"question":2065,"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":2067,"answer":2068,"question":2069,"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":2071,"answer":2072,"question":2073,"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":2075,"answer":2076,"question":2077,"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":2079,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2091,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2080,"component":39,"meta_info":2088,"block_image":2089,"cover_image":2090,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2081,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2086,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2087,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2082,"component":118,"meta_info":2083,"meta_title":7,"block_image":2084,"cover_image":2085,"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":761,"content":2095},[2096,2100,2104,2108,2112,2115,2119,2132,2164,2169,2172,2176,2180,2191,2195,2199,2202,2206,2209,2213,2216,2221,2234],{"type":764,"content":2097},[2098],{"text":2099,"type":768},"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":764,"content":2101},[2102],{"text":2103,"type":768},"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":764,"content":2105},[2106],{"text":2107,"type":768},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":807,"attrs":2109,"content":2110},{"level":815},[2111],{"text":2053,"type":768},{"type":764,"content":2113},[2114],{"text":2052,"type":768},{"type":807,"attrs":2116,"content":2117},{"level":815},[2118],{"text":2057,"type":768},{"type":764,"content":2120},[2121,2123,2130],{"text":2122,"type":768},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":2124,"type":768,"marks":2125},"posture",[2126],{"type":773,"attrs":2127},{"href":2128,"uuid":48,"anchor":48,"custom":2129,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":2131,"type":768}," 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":843,"content":2133},[2134,2140,2146,2152,2158],{"type":846,"content":2135},[2136],{"type":764,"content":2137},[2138],{"text":2139,"type":768},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":846,"content":2141},[2142],{"type":764,"content":2143},[2144],{"text":2145,"type":768},"Swing your arms gently at approximately a 90-degree angle",{"type":846,"content":2147},[2148],{"type":764,"content":2149},[2150],{"text":2151,"type":768},"Land on your heel with every step",{"type":846,"content":2153},[2154],{"type":764,"content":2155},[2156],{"text":2157,"type":768},"Move your hips forward (not side-to-side)",{"type":846,"content":2159},[2160],{"type":764,"content":2161},[2162],{"text":2163,"type":768},"Aim for shorter, brisker strides",{"type":807,"attrs":2165,"content":2166},{"level":815},[2167],{"text":2168,"type":768},"How Long Should You Power Walk For?",{"type":764,"content":2170},[2171],{"text":2060,"type":768},{"type":807,"attrs":2173,"content":2174},{"level":815},[2175],{"text":2065,"type":768},{"type":764,"content":2177},[2178],{"text":2179,"type":768},"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":764,"content":2181},[2182,2184,2189],{"text":2183,"type":768},"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":2185,"type":768,"marks":2186},"pumping",[2187],{"type":2188},"italic",{"text":2190,"type":768},"! ",{"type":764,"content":2192},[2193],{"text":2194,"type":768},"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":807,"attrs":2196,"content":2197},{"level":815},[2198],{"text":2069,"type":768},{"type":764,"content":2200},[2201],{"text":2068,"type":768},{"type":807,"attrs":2203,"content":2204},{"level":815},[2205],{"text":2073,"type":768},{"type":764,"content":2207},[2208],{"text":2072,"type":768},{"type":807,"attrs":2210,"content":2211},{"level":815},[2212],{"text":2077,"type":768},{"type":764,"content":2214},[2215],{"text":2076,"type":768},{"type":807,"attrs":2217,"content":2218},{"level":809},[2219],{"text":2220,"type":768},"Train Like a Power Fighter",{"type":764,"content":2222},[2223,2225,2232],{"text":2224,"type":768},"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":1185,"type":768,"marks":2226},[2227,2230],{"type":773,"attrs":2228},{"href":1189,"uuid":48,"anchor":48,"custom":2229,"target":777,"linktype":13},{},{"type":2231},"underline",{"text":2233,"type":768}," 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":764,"content":2235},[2236],{"text":2237,"type":768},"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":2239,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2240,"component":118,"meta_info":2241,"meta_title":7,"block_image":2242,"cover_image":2243,"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":2248,"title":2249,"plugin":43,"description":2250},"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":2252,"alt":2253,"name":7,"focus":7,"title":2253,"filename":2254,"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,[1219],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2265,"created_at":2266,"published_at":2267,"updated_at":2268,"id":2269,"uuid":2270,"content":2271,"slug":2534,"full_slug":2535,"sort_by_date":48,"position":2536,"tag_list":2537,"is_startpage":9,"parent_id":1220,"meta_data":48,"group_id":2539,"first_published_at":2540,"release_id":48,"lang":60,"path":1223,"alternates":2541,"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":2272,"faqs":2273,"title":2265,"topic":2290,"author":2305,"content":2306,"category":2515,"schedule":2523,"component":1206,"meta_info":2524,"cover_image":2528,"description":2532,"contributors":2533},"e830f475-d311-47a7-a580-bf4708fb885a",[2274,2278,2282,2286],{"_uid":2275,"answer":2276,"question":2277,"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":2279,"answer":2280,"question":2281,"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":2283,"answer":2284,"question":2285,"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":2287,"answer":2288,"question":2289,"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":2291,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2303,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2292,"component":39,"meta_info":2300,"block_image":2301,"cover_image":2302,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2293,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2298,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2294,"component":118,"meta_info":2295,"meta_title":7,"block_image":2296,"cover_image":2297,"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":761,"content":2307},[2308,2322,2332,2356,2361,2364,2369,2372,2377,2391,2395,2399,2403,2407,2411,2415,2420,2424,2432,2436,2440,2444,2448,2452,2456,2460,2468,2472,2476,2480,2484,2488,2493,2497,2502,2512],{"type":764,"content":2309},[2310,2312,2320],{"text":2311,"type":768},"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":2313,"type":768,"marks":2314},"according to most experts",[2315,2319],{"type":773,"attrs":2316},{"href":2317,"uuid":48,"anchor":48,"custom":2318,"target":777,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":2231},{"text":2321,"type":768},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":764,"content":2323},[2324,2326,2330],{"text":2325,"type":768},"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":2327,"type":768,"marks":2328},"“let food be thy medicine,” ",[2329],{"type":2188},{"text":2331,"type":768},"as well as believing that disease was not a punishment from the Gods. ",{"type":764,"content":2333},[2334,2336,2344,2346,2354],{"text":2335,"type":768},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2337,"type":768,"marks":2338},"coined the term wellness",[2339,2343],{"type":773,"attrs":2340},{"href":2341,"uuid":48,"anchor":48,"custom":2342,"target":777,"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":2231},{"text":2345,"type":768},", 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":2347,"type":768,"marks":2348},"fitness and wellness",[2349,2353],{"type":773,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"custom":2352,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":2231},{"text":2355,"type":768}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":807,"attrs":2357,"content":2358},{"level":809},[2359],{"text":2360,"type":768},"What is Fitness?",{"type":764,"content":2362},[2363],{"text":2276,"type":768},{"type":807,"attrs":2365,"content":2366},{"level":809},[2367],{"text":2368,"type":768},"What is Wellness?",{"type":764,"content":2370},[2371],{"text":2280,"type":768},{"type":807,"attrs":2373,"content":2374},{"level":809},[2375],{"text":2376,"type":768},"How to Set Goals for Fitness and Wellness",{"type":764,"content":2378},[2379,2381,2389],{"text":2380,"type":768},"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":2382,"type":768,"marks":2383},"S.M.A.R.T. goals",[2384,2388],{"type":773,"attrs":2385},{"href":2386,"uuid":48,"anchor":48,"custom":2387,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":2231},{"text":2390,"type":768},":",{"type":764,"content":2392},[2393],{"text":2394,"type":768},"S - Specific",{"type":764,"content":2396},[2397],{"text":2398,"type":768},"M - Measurable",{"type":764,"content":2400},[2401],{"text":2402,"type":768},"A - Achievable",{"type":764,"content":2404},[2405],{"text":2406,"type":768},"R - Relevant",{"type":764,"content":2408},[2409],{"text":2410,"type":768},"T - Timeframe ",{"type":764,"content":2412},[2413],{"text":2414,"type":768},"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":807,"attrs":2416,"content":2417},{"level":815},[2418],{"text":2419,"type":768},"Fitness",{"type":764,"content":2421},[2422],{"text":2423,"type":768},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":843,"content":2425},[2426],{"type":846,"content":2427},[2428],{"type":764,"content":2429},[2430],{"text":2431,"type":768},"Example Goal: Weight loss",{"type":764,"content":2433},[2434],{"text":2435,"type":768},"S - 30 lbs.",{"type":764,"content":2437},[2438],{"text":2439,"type":768},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":764,"content":2441},[2442],{"text":2443,"type":768},"A - Doable through proper exercise and nutrition management",{"type":764,"content":2445},[2446],{"text":2447,"type":768},"R - Plan for setbacks (ex. Traveling for work)",{"type":764,"content":2449},[2450],{"text":2451,"type":768},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":807,"attrs":2453,"content":2454},{"level":815},[2455],{"text":339,"type":768},{"type":764,"content":2457},[2458],{"text":2459,"type":768},"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":843,"content":2461},[2462],{"type":846,"content":2463},[2464],{"type":764,"content":2465},[2466],{"text":2467,"type":768},"Example Goal: Taking supplements every day (habit creation)",{"type":764,"content":2469},[2470],{"text":2471,"type":768},"S - Take fish oil in the morning, and melatonin in the evening",{"type":764,"content":2473},[2474],{"text":2475,"type":768},"M - Create a calendar chart to track progress - mark off successful days",{"type":764,"content":2477},[2478],{"text":2479,"type":768},"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":764,"content":2481},[2482],{"text":2483,"type":768},"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":764,"content":2485},[2486],{"text":2487,"type":768},"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":807,"attrs":2489,"content":2490},{"level":809},[2491],{"text":2492,"type":768},"Progress Over Perfection",{"type":764,"content":2494},[2495],{"text":2496,"type":768},"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":807,"attrs":2498,"content":2499},{"level":809},[2500],{"text":2501,"type":768},"Train For Your Fitness & Wellness",{"type":764,"content":2503},[2504,2505,2511],{"text":1702,"type":768},{"text":1185,"type":768,"marks":2506},[2507,2510],{"type":773,"attrs":2508},{"href":1189,"uuid":48,"anchor":48,"custom":2509,"target":777,"linktype":13},{},{"type":2231},{"text":2233,"type":768},{"type":764,"content":2513},[2514],{"text":1196,"type":768},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2516,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2521,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2522,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2517,"component":118,"meta_info":2518,"meta_title":7,"block_image":2519,"cover_image":2520,"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":2525,"title":2526,"plugin":43,"description":2527},"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":2529,"alt":2530,"name":7,"focus":7,"title":2530,"filename":2531,"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,[1219,2538],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":2543,"created_at":2544,"published_at":2545,"updated_at":2546,"id":2547,"uuid":2548,"content":2549,"slug":2849,"full_slug":2850,"sort_by_date":48,"position":2851,"tag_list":2852,"is_startpage":9,"parent_id":1220,"meta_data":48,"group_id":2853,"first_published_at":2545,"release_id":48,"lang":60,"path":1223,"alternates":2854,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":2550,"faqs":2551,"title":2543,"topic":2564,"author":2579,"content":2580,"category":2830,"schedule":2838,"component":1206,"meta_info":2839,"cover_image":2843,"description":2847,"contributors":2848},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[2552,2556,2560],{"_uid":2553,"answer":2554,"question":2555,"component":670},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":2557,"answer":2558,"question":2559,"component":670},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":2561,"answer":2562,"question":2563,"component":670},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2565,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2577,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2578,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2566,"component":39,"meta_info":2574,"block_image":2575,"cover_image":2576,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2567,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2572,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2573,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2568,"component":118,"meta_info":2569,"meta_title":7,"block_image":2570,"cover_image":2571,"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":761,"content":2581},[2582,2586,2599,2612,2616,2619,2624,2680,2684,2688,2692,2748,2753,2791,2796,2800,2804,2812,2817,2827],{"type":764,"content":2583},[2584],{"text":2585,"type":768},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":764,"content":2587},[2588,2590,2597],{"text":2589,"type":768},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":1158,"type":768,"marks":2591},[2592,2596],{"type":773,"attrs":2593},{"href":2594,"uuid":48,"anchor":48,"custom":2595,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":2231},{"text":2598,"type":768},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":793,"attrs":2600},{"id":2601,"body":2602},"59b79643-5181-4aec-8218-1896cf0cf9fc",[2603],{"_uid":2604,"link":2605,"image":2607,"title":2611,"component":805},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":2606,"target":777,"linktype":13,"fieldtype":14,"cached_url":2606},"https://youtu.be/EedLWEyIZX8",{"id":2608,"alt":2609,"name":7,"focus":7,"title":2609,"filename":2610,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp",{"type":807,"attrs":2613,"content":2614},{"level":809},[2615],{"text":2555,"type":768},{"type":764,"content":2617},[2618],{"text":2554,"type":768},{"type":807,"attrs":2620,"content":2621},{"level":815},[2622],{"text":2623,"type":768},"Sensory Deprivation Chamber Stats",{"type":843,"content":2625},[2626,2640,2654],{"type":846,"content":2627},[2628,2632],{"type":764,"content":2629},[2630],{"text":2631,"type":768},"Heated to 94 degrees ",{"type":843,"content":2633},[2634],{"type":846,"content":2635},[2636],{"type":764,"content":2637},[2638],{"text":2639,"type":768},"Ensures you cannot feel the water, air, or your body",{"type":846,"content":2641},[2642,2646],{"type":764,"content":2643},[2644],{"text":2645,"type":768},"1200lbs. of salt",{"type":843,"content":2647},[2648],{"type":846,"content":2649},[2650],{"type":764,"content":2651},[2652],{"text":2653,"type":768},"Ensures each body is super buoyant and floats",{"type":846,"content":2655},[2656,2660],{"type":764,"content":2657},[2658],{"text":2659,"type":768},"Sanitization machines",{"type":843,"content":2661},[2662,2668,2674],{"type":846,"content":2663},[2664],{"type":764,"content":2665},[2666],{"text":2667,"type":768},"100% contaminant-free water",{"type":846,"content":2669},[2670],{"type":764,"content":2671},[2672],{"text":2673,"type":768},"Water is filtered through micron filters",{"type":846,"content":2675},[2676],{"type":764,"content":2677},[2678],{"text":2679,"type":768},"Nothing can survive such high levels of salt",{"type":764,"content":2681},[2682],{"text":2683,"type":768},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":807,"attrs":2685,"content":2686},{"level":809},[2687],{"text":2563,"type":768},{"type":764,"content":2689},[2690],{"text":2691,"type":768},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":843,"content":2693},[2694,2720,2734],{"type":846,"content":2695},[2696,2700],{"type":764,"content":2697},[2698],{"text":2699,"type":768},"High-level performing athletes",{"type":843,"content":2701},[2702,2708,2714],{"type":846,"content":2703},[2704],{"type":764,"content":2705},[2706],{"text":2707,"type":768},"Bodybuilders",{"type":846,"content":2709},[2710],{"type":764,"content":2711},[2712],{"text":2713,"type":768},"Crossfitters",{"type":846,"content":2715},[2716],{"type":764,"content":2717},[2718],{"text":2719,"type":768},"Avid fitness enthusiasts",{"type":846,"content":2721},[2722,2726],{"type":764,"content":2723},[2724],{"text":2725,"type":768},"Geriatric individuals",{"type":843,"content":2727},[2728],{"type":846,"content":2729},[2730],{"type":764,"content":2731},[2732],{"text":2733,"type":768},"Looking for joint pain relief",{"type":846,"content":2735},[2736,2740],{"type":764,"content":2737},[2738],{"text":2739,"type":768},"High-stressed work professionals",{"type":843,"content":2741},[2742],{"type":846,"content":2743},[2744],{"type":764,"content":2745},[2746],{"text":2747,"type":768},"Relieves stress and makes work/life balance better",{"type":807,"attrs":2749,"content":2750},{"level":809},[2751],{"text":2752,"type":768},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":843,"content":2754},[2755,2761,2773,2779,2785],{"type":846,"content":2756},[2757],{"type":764,"content":2758},[2759],{"text":2760,"type":768},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":846,"content":2762},[2763],{"type":764,"content":2764},[2765,2767,2771],{"text":2766,"type":768},"“I just got in the water and my body, ",{"text":2768,"type":768,"marks":2769},"dramatic pause,",[2770],{"type":2188},{"text":2772,"type":768}," came all the way to the top.”",{"type":846,"content":2774},[2775],{"type":764,"content":2776},[2777],{"text":2778,"type":768},"“This is crazy…I have lost all of my sensations!”",{"type":846,"content":2780},[2781],{"type":764,"content":2782},[2783],{"text":2784,"type":768},"“I can't tell what is up and what is down.”",{"type":846,"content":2786},[2787],{"type":764,"content":2788},[2789],{"text":2790,"type":768},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":807,"attrs":2792,"content":2793},{"level":809},[2794],{"text":2795,"type":768},"Float Tank Therapy - Smash or Pass?",{"type":764,"content":2797},[2798],{"text":2799,"type":768},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":764,"content":2801},[2802],{"text":2803,"type":768},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":793,"attrs":2805},{"id":2806,"body":2807},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[2808],{"_uid":2809,"text":2810,"image":2811,"author":1158,"component":1851},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},{"type":807,"attrs":2813,"content":2814},{"level":809},[2815],{"text":2816,"type":768},"Train and Recover Like a Fighter",{"type":764,"content":2818},[2819,2820,2826],{"text":1702,"type":768},{"text":1185,"type":768,"marks":2821},[2822,2825],{"type":773,"attrs":2823},{"href":1189,"uuid":48,"anchor":48,"custom":2824,"target":777,"linktype":13},{},{"type":2231},{"text":2233,"type":768},{"type":764,"content":2828},[2829],{"text":2237,"type":768},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2831,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2836,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2832,"component":118,"meta_info":2833,"meta_title":7,"block_image":2834,"cover_image":2835,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2840,"title":2841,"plugin":43,"description":2842},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":2844,"alt":2845,"name":7,"focus":7,"title":2845,"filename":2846,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[1219],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":2856,"created_at":2857,"published_at":2858,"updated_at":2859,"id":2860,"uuid":2861,"content":2862,"slug":3082,"full_slug":3083,"sort_by_date":48,"position":3084,"tag_list":3085,"is_startpage":9,"parent_id":1220,"meta_data":48,"group_id":3086,"first_published_at":3087,"release_id":48,"lang":60,"path":1223,"alternates":3088,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":2863,"faqs":2864,"title":2873,"topic":2874,"author":2305,"content":2889,"category":3063,"schedule":3071,"component":1206,"meta_info":3072,"cover_image":3076,"description":3080,"contributors":3081},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2865,2869],{"_uid":2866,"answer":2867,"question":2868,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":2870,"answer":2871,"question":2872,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2875,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2887,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2888,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2876,"component":39,"meta_info":2884,"block_image":2885,"cover_image":2886,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2877,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2882,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2883,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2878,"component":118,"meta_info":2879,"meta_title":7,"block_image":2880,"cover_image":2881,"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":761,"content":2890},[2891,2895,2900,2924,2928,2933,2945,2949,2954,2958,2972,2977,2991,2996,3000,3005,3009,3014,3018,3022,3032,3045,3050,3060],{"type":764,"content":2892},[2893],{"text":2894,"type":768},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":807,"attrs":2896,"content":2897},{"level":809},[2898],{"text":2899,"type":768},"Cold Hard Facts",{"type":764,"content":2901},[2902,2904,2912,2914,2922],{"text":2903,"type":768},"The ",{"text":2905,"type":768,"marks":2906},"average American will usually gain around 10-15 lbs.",[2907,2911],{"type":773,"attrs":2908},{"href":2909,"uuid":48,"anchor":48,"custom":2910,"target":777,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":2231},{"text":2913,"type":768}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":2915,"type":768,"marks":2916},"New Year resolution",[2917,2921],{"type":773,"attrs":2918},{"href":2919,"uuid":48,"anchor":48,"custom":2920,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2231},{"text":2923,"type":768}," is health-related. ",{"type":764,"content":2925},[2926],{"text":2927,"type":768},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":807,"attrs":2929,"content":2930},{"level":809},[2931],{"text":2932,"type":768},"Getting Back into Routine",{"type":793,"attrs":2934},{"id":2935,"body":2936},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2937],{"url":2938,"_uid":2939,"image":2940,"component":830,"copyright_details":2944},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2941,"alt":2942,"name":7,"focus":7,"title":2942,"filename":2943,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":764,"content":2946},[2947],{"text":2948,"type":768},"Here is how you can get back on track and in shape after the holidays.",{"type":807,"attrs":2950,"content":2951},{"level":815},[2952],{"text":2953,"type":768},"Start Slow",{"type":764,"content":2955},[2956],{"text":2957,"type":768},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":764,"content":2959},[2960,2962,2970],{"text":2961,"type":768},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":2963,"type":768,"marks":2964},"ease back into your training routine",[2965,2969],{"type":773,"attrs":2966},{"href":2967,"uuid":48,"anchor":48,"custom":2968,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":2231},{"text":2971,"type":768},", and you’re more likely to stick with it past the month of February. ",{"type":807,"attrs":2973,"content":2974},{"level":815},[2975],{"text":2976,"type":768},"Get Back on Track Consistently",{"type":764,"content":2978},[2979,2981,2989],{"text":2980,"type":768},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":2982,"type":768,"marks":2983},"eating the rainbow",[2984,2988],{"type":773,"attrs":2985},{"href":2986,"uuid":48,"anchor":48,"custom":2987,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":2231},{"text":2990,"type":768},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":807,"attrs":2992,"content":2993},{"level":815},[2994],{"text":2995,"type":768},"Don’t Be Too Hard on Yourself",{"type":764,"content":2997},[2998],{"text":2999,"type":768},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":807,"attrs":3001,"content":3002},{"level":815},[3003],{"text":3004,"type":768},"Reflect on the Small Victories",{"type":764,"content":3006},[3007],{"text":3008,"type":768},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":807,"attrs":3010,"content":3011},{"level":815},[3012],{"text":3013,"type":768},"Have Fun Getting Back Into Shape",{"type":764,"content":3015},[3016],{"text":3017,"type":768},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":807,"attrs":3019,"content":3020},{"level":809},[3021],{"text":2492,"type":768},{"type":793,"attrs":3023},{"id":2935,"body":3024},[3025],{"url":3026,"_uid":3027,"image":3028,"component":830,"copyright_details":3031},{"id":7,"url":7,"linktype":824,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":3029,"alt":2942,"name":7,"focus":7,"title":2942,"filename":3030,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":764,"content":3033},[3034,3036,3043],{"text":3035,"type":768},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":3037,"type":768,"marks":3038},"planning",[3039],{"type":773,"attrs":3040},{"href":3041,"uuid":48,"anchor":48,"custom":3042,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":3044,"type":768},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":807,"attrs":3046,"content":3047},{"level":809},[3048],{"text":3049,"type":768},"Train Like a Fighter This Year",{"type":764,"content":3051},[3052,3053,3059],{"text":1702,"type":768},{"text":1185,"type":768,"marks":3054},[3055,3058],{"type":773,"attrs":3056},{"href":1189,"uuid":48,"anchor":48,"custom":3057,"target":777,"linktype":13},{},{"type":2231},{"text":2233,"type":768},{"type":764,"content":3061},[3062],{"text":2237,"type":768},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":3064,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":3069,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":3070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":3065,"component":118,"meta_info":3066,"meta_title":7,"block_image":3067,"cover_image":3068,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":3073,"title":3074,"plugin":43,"description":3075},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":3077,"alt":3078,"name":7,"focus":7,"title":3078,"filename":3079,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[1219],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1206,"created_at":3090,"published_at":3091,"updated_at":3092,"id":3093,"uuid":3094,"content":3095,"slug":1206,"full_slug":3116,"sort_by_date":48,"position":446,"tag_list":3117,"is_startpage":9,"parent_id":3118,"meta_data":48,"group_id":3119,"first_published_at":3120,"release_id":48,"lang":60,"path":7,"alternates":3121,"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":3096,"component":3097,"meta_info":3098,"custom_content_list":3100},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3099,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3101,3106,3111],{"_uid":3102,"label":3103,"value":3104,"dev_id":3105,"component":768},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3107,"label":3108,"value":3109,"dev_id":3110,"component":768},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3112,"label":3113,"value":3114,"dev_id":3115,"component":768},"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",[],1787353512168]