[{"data":1,"prerenderedAt":2747},["ShallowReactive",2],{"default-layout-data":3,"article-wellness-boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet":654,"article-page-config":2714},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1033,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1025,"full_slug":1026,"sort_by_date":48,"position":1027,"tag_list":1028,"is_startpage":9,"parent_id":1029,"meta_data":48,"group_id":1030,"first_published_at":1031,"release_id":48,"lang":60,"path":7,"alternates":1032,"default_full_slug":48,"translated_slugs":48},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet","2021-11-05T07:50:14.855Z","2022-09-26T19:59:30.678Z","2022-09-26T19:59:30.721Z",83118080,"5fb6d9ce-753d-4e3a-a479-15dc0cc13eb8",{"_uid":664,"faqs":665,"title":657,"topic":683,"author":698,"content":723,"category":1008,"schedule":1016,"component":1017,"meta_info":1018,"cover_image":1021,"description":1020,"email_capture":1024},"9730bdcb-baad-4d53-bec4-80ecb63ffa31",[666,671,675,679],{"_uid":667,"answer":668,"question":669,"component":670},"284840c4-c7a0-428f-8dfc-e9356aa7bfde","If you’ve tried to hit a punching bag, you know it requires force. Do it for long enough and you’ll quickly realize it also requires conditioning. Whether you’re training to fight or training to get in shape, you get two-for-one with boxing: aerobic exercise (aka cardio) and whole-body strength. Having proper nutrition is crucial for fueling a boxer’s tank in order to have the energy, strength, power and conditioning to perform well in the ring. Eating the right foods is also essential for proper muscle recovery and replenishing nutrients lost in practice or in a fight. Fuel from a whole-food, nutrient-dense, and balanced diet will not only benefit your workout and your training, but also your overall health. First thing first, what do we mean by whole foods? Whole foods are foods that are minimally processed, consumed as they came from earth -- in their whole form, such as a baked potato, rather than in a processed form, such as potato chips. Second, nutrient-dense foods are foods that provide high concentrations of vitamins, minerals and health-promoting nutrients such as fiber and antioxidants. These include fruits, vegetables, whole grains, legumes, lean proteins, nuts and seeds.","What is the best diet for a boxer?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2a14c204-aa3c-4696-844d-87b9ec7bbc24","A boxer's diet consists of carbohydrates, protein and fats, which are all essential for everyday bodily functions, especially when exercising. Generally speaking, a balanced diet consists of:\n- 50-65% of calories from carbohydrates\n- 20-35% of calories from fats\n- 10-35% of calories from proteins\nBut don’t get too caught up in the numbers--counting macronutrients is certainly not necessary for healthy eating. Nutrition should be simple, so you can go ahead and put your calculators away. Instead, focus on including all three (3) macronutrients in your main meals, and at least two macronutrients in your snacks","What does a boxer's diet consist of?",{"_uid":676,"answer":677,"question":678,"component":670},"3a96b1af-1890-4c99-a728-2c77852b6f02","Boxers eat a variety of macronutrients from the follow categories:\nCARBOHYDRATES FOR FUEL\nCarbohydrates are the main source of energy for the brain and the body. Excess carbohydrates are stored in the muscle and liver as glycogen, which can later be used for energy and regulating blood sugar levels.\nBest sources:\nFruits, vegetables, whole grains (brown rice, quinoa, whole wheat products, farro, oats, etc.) and legumes (beans, chickpeas, soybeans, peas)\nPROTEIN FOR STRENGTH\nWe’ve all heard it: protein is essential for building muscle. But protein is also needed for growth and repair of body tissues, oxygen transport, and for countless reactions in the body, in which they function as enzymes.\nBest sources:\nLean sources, such as plant-based proteins (beans, lentils, tofu, nuts and seeds), fish and seafood, eggs, poultry and Greek yogurt*\nBoxers should opt for whole food sources of protein to meet daily requirements, although supplemental protein, such as bars and powders, can also be used as a practical way to ensure adequate intake.\n*Consumption of red meat and processed meats should be limited due to their link to cardiovascular disease and certain types of cancer. Processed meats, including deli meats, bacon, sausage, hot dogs, beef jerky, and others, have been classified as carcinogenic to humans by the World Health Organization.\nFATS FOR SUSTAINED ENERGY\nFats are essential for cell structure, surrounding and protecting your organs, maintaining proper temperatures, and long-term energy in the absence of carbohydrates.\nBest sources:\nNuts, seeds, avocados, olive oil and fish. These foods contain mostly unsaturated fats, known to reduce inflammation and decrease the risk of disease. Saturated fats, on the other hand, are associated with increased levels of cholesterol and decreased blood flow, leading to cardiovascular disease and other chronic diseases. Saturated fats are found in most processed foods, tropical oils (such as coconut and palm oils) and animal proteins.","What do boxers eat?",{"_uid":680,"answer":681,"question":682,"component":670},"8258e69f-0521-4f59-8510-568fdc28c287","Given their crucial roles in the body, macronutrients should never be eliminated from one’s diet, especially a boxer’s diet. A balanced diet is inclusive of carbohydrates, proteins and healthy fats in their appropriate amounts, and from a variety of food sources. Wholesome, nutrient-dense foods such as fruits, vegetables, whole grains, legumes, lean proteins, nuts and seeds should make up the majority of one’s dietary intake, as these have been associated with improved health markers, lowered risk of disease, and overall well-being. If you want to train like a boxer, you have to eat like one too. A key part of any boxer’s training regimen includes a balanced diet. Any athlete knows that for peak performance, careful meal planning is just as important as the workout.","Why are macronutrients important to a boxer's diet?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":684,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":716,"full_slug":717,"sort_by_date":48,"position":501,"tag_list":718,"is_startpage":9,"parent_id":719,"meta_data":48,"group_id":720,"first_published_at":721,"release_id":48,"lang":60,"path":48,"alternates":722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":706,"_uid":707,"name":708,"photo":709,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":713,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":714,"social_link_instagram":715,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":710,"alt":708,"name":708,"focus":48,"title":708,"filename":711,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":724,"content":725},"doc",[726,760,764,771,775,797,818,825,837,841,847,851,857,866,870,874,878,882,900,906,915,919,923,927,937,969,974],{"type":727,"content":728},"paragraph",[729,732,738,746,748,752,758],{"text":730,"type":731},"If you’ve tried to hit a punching bag, you know it requires force. Do it for long enough and you’ll quickly realize it also requires ","text",{"text":733,"type":731,"marks":734}," ",[735],{"type":736,"attrs":737},"styled",{"class":7},{"text":739,"type":731,"marks":740},"conditioning",[741],{"type":742,"attrs":743},"link",{"href":744,"uuid":48,"anchor":48,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/7-day-intense-conditioning-training-workout-program","_blank",{"text":747,"type":731},". Whether you’re training to fight or training to get in ",{"text":733,"type":731,"marks":749},[750],{"type":736,"attrs":751},{"class":7},{"text":753,"type":731,"marks":754},"shape",[755],{"type":742,"attrs":756},{"href":757,"uuid":48,"anchor":48,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{"text":759,"type":731},", you get two-for-one with boxing: aerobic exercise (aka cardio) and whole-body strength. Having proper nutrition is crucial for fueling a boxer’s tank in order to have the energy, strength, power and conditioning to perform well in the ring. Eating the right foods is also essential for proper muscle recovery and replenishing nutrients lost in practice or in a fight.",{"type":727,"content":761},[762],{"text":763,"type":731},"Fuel from a whole-food, nutrient-dense, and balanced diet will not only benefit your workout and your training, but also your overall health. First thing first, what do we mean by whole foods? Whole foods are foods that are minimally processed, consumed as they came from earth -- in their whole form, such as a baked potato, rather than in a processed form, such as potato chips. Second, nutrient-dense foods are foods that provide high concentrations of vitamins, minerals and health-promoting nutrients such as fiber and antioxidants. These include fruits, vegetables, whole grains, legumes, lean proteins, nuts and seeds.",{"type":765,"attrs":766,"content":768},"heading",{"level":767},2,[769],{"text":770,"type":731},"BUILDING A BALANCED DIET",{"type":727,"content":772},[773],{"text":774,"type":731},"Here’s where the three amigos (aka macronutrients) come into play. Carbohydrates, protein and fats are all essential for everyday bodily functions, especially when exercising. Generally speaking, a balanced diet consists of:",{"type":776,"content":777},"bullet_list",[778,785,791],{"type":779,"content":780},"list_item",[781],{"type":727,"content":782},[783],{"text":784,"type":731},"50-65% of calories from carbohydrates",{"type":779,"content":786},[787],{"type":727,"content":788},[789],{"text":790,"type":731},"20-35% of calories from fats",{"type":779,"content":792},[793],{"type":727,"content":794},[795],{"text":796,"type":731},"10-35% of calories from proteins",{"type":727,"content":798},[799,801,805,811,816],{"text":800,"type":731},"But don’t get too caught up in the numbers--counting macronutrients is certainly not necessary for healthy eating. Nutrition should be simple, so you can go ahead and put your calculators away. Instead, focus on including all three (3) macronutrients in your main meals, and at least two macronutrients in your ",{"text":733,"type":731,"marks":802},[803],{"type":736,"attrs":804},{"class":7},{"text":806,"type":731,"marks":807},"snacks",[808],{"type":742,"attrs":809},{"href":810,"uuid":48,"anchor":48,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/shanie-smash-s-top-5-pre-workout-snacks",{"text":812,"type":731,"marks":813},"  ",[814],{"type":736,"attrs":815},{"class":7},{"text":817,"type":731},"(see examples below).",{"type":765,"attrs":819,"content":820},{"level":767},[821,823],{"text":822,"type":731},"CARBOHYDRATES FOR FUEL",{"type":824},"hard_break",{"type":826,"attrs":827},"blok",{"id":828,"body":829},"b044a05e-7fa3-45e0-83c3-293bdefaee67",[830],{"_uid":831,"image":832,"component":836},"i-60f3cf47-08ae-4a79-962a-f6a7bfd8f79e",{"id":833,"alt":834,"name":7,"focus":48,"title":834,"filename":835,"copyright":7,"fieldtype":50},3440113,"Carbohydrates For Boxing Fuel","https://a.storyblok.com/f/115220/1380x700/724a0bfff7/carbs_for_boxers.png","content_image",{"type":727,"content":838},[839],{"text":840,"type":731},"Carbohydrates are the main source of energy for the brain and the body. Excess carbohydrates are stored in the muscle and liver as glycogen, which can later be used for energy and regulating blood sugar levels.",{"type":765,"attrs":842,"content":844},{"level":843},3,[845],{"text":846,"type":731},"Best sources:",{"type":727,"content":848},[849],{"text":850,"type":731},"Fruits, vegetables, whole grains (brown rice, quinoa, whole wheat products, farro, oats, etc.) and legumes (beans, chickpeas, soybeans, peas)",{"type":765,"attrs":852,"content":853},{"level":767},[854,856],{"text":855,"type":731},"PROTEIN FOR STRENGTH",{"type":824},{"type":826,"attrs":858},{"id":828,"body":859},[860],{"_uid":861,"image":862,"component":836},"i-4eca6c36-f4b5-4ea5-a181-60c660841285",{"id":863,"alt":864,"name":7,"focus":48,"title":864,"filename":865,"copyright":7,"fieldtype":50},3440020,"Protein For Boxing Strength","https://a.storyblok.com/f/115220/1380x700/938d90d972/protein_for_boxing_strength.jpg",{"type":727,"content":867},[868],{"text":869,"type":731},"We’ve all heard it: protein is essential for building muscle. But protein is also needed for growth and repair of body tissues, oxygen transport, and for countless reactions in the body, in which they function as enzymes.",{"type":765,"attrs":871,"content":872},{"level":843},[873],{"text":846,"type":731},{"type":727,"content":875},[876],{"text":877,"type":731},"Lean sources, such as plant-based proteins (beans, lentils, tofu, nuts and seeds), fish and seafood, eggs, poultry and Greek yogurt*",{"type":727,"content":879},[880],{"text":881,"type":731},"Boxers should opt for whole food sources of protein to meet daily requirements, although supplemental protein, such as bars and powders, can also be used as a practical way to ensure adequate intake.",{"type":727,"content":883},[884,889,896],{"text":885,"type":731,"marks":886},"*Consumption of red meat and processed meats should be limited due to their link to cardiovascular disease and certain types of cancer. Processed meats, including deli meats, bacon, sausage, hot dogs, beef jerky, and others, have been classified as carcinogenic to humans by the World Health Organization. (",[887],{"type":888},"italic",{"text":890,"type":731,"marks":891},"Source",[892,895],{"type":742,"attrs":893},{"href":894,"uuid":48,"anchor":48,"target":745,"linktype":48},"https://www.who.int/news-room/q-a-detail/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat",{"type":888},{"text":897,"type":731,"marks":898},")",[899],{"type":888},{"type":765,"attrs":901,"content":902},{"level":767},[903,905],{"text":904,"type":731},"FATS FOR SUSTAINED ENERGY",{"type":824},{"type":826,"attrs":907},{"id":828,"body":908},[909],{"_uid":910,"image":911,"component":836},"i-3bc7a010-ed02-4b93-84a0-6b8f275b4afe",{"id":912,"alt":913,"name":7,"focus":48,"title":913,"filename":914,"copyright":7,"fieldtype":50},3440043,"Healthy Fats For Boxing Energy","https://a.storyblok.com/f/115220/1380x700/40fc2c3b31/fats_for_boxing_energy.jpg",{"type":727,"content":916},[917],{"text":918,"type":731},"Fats are essential for cell structure, surrounding and protecting your organs, maintaining proper temperatures, and long-term energy in the absence of carbohydrates.",{"type":765,"attrs":920,"content":921},{"level":843},[922],{"text":846,"type":731},{"type":727,"content":924},[925],{"text":926,"type":731},"Nuts, seeds, avocados, olive oil and fish",{"type":727,"content":928},[929,931,936],{"text":930,"type":731},"These foods contain mostly unsaturated fats, known to reduce inflammation and decrease the risk of disease. Saturated fats, on the other hand, are associated with increased levels of cholesterol and decreased blood flow, leading to cardiovascular disease and other chronic diseases. Saturated fats are found in most processed foods, tropical oils (such as coconut and palm oils) and animal proteins. (",{"text":890,"type":731,"marks":932},[933],{"type":742,"attrs":934},{"href":935,"uuid":48,"anchor":48,"target":745,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/15774905/",{"text":897,"type":731},{"type":727,"content":938},[939,941,945,951,955,957,961,967],{"text":940,"type":731},"Given their crucial roles in the body, macronutrients should never be eliminated from one’s diet, especially a boxer’s diet. A balanced diet is inclusive of carbohydrates, proteins and healthy fats in their appropriate amounts, and from a variety of food sources. Wholesome, nutrient-dense foods such as fruits, vegetables, whole grains, legumes, lean proteins, nuts and seeds should make up the majority of one’s dietary intake, as these have been associated with improved health markers, lowered risk of disease, and overall well-being. If you want to train like a boxer, you have to ",{"text":733,"type":731,"marks":942},[943],{"type":736,"attrs":944},{"class":7},{"text":946,"type":731,"marks":947},"eat like one",[948],{"type":742,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"text":812,"type":731,"marks":952},[953],{"type":736,"attrs":954},{"class":7},{"text":956,"type":731},"too. A key part of any boxer’s training regimen includes a balanced diet. Any athlete knows that for peak performance, careful meal planning is just as important as the ",{"text":733,"type":731,"marks":958},[959],{"type":736,"attrs":960},{"class":7},{"text":962,"type":731,"marks":963},"workout",[964],{"type":742,"attrs":965},{"href":966,"uuid":48,"anchor":48,"target":745,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":968,"type":731},".",{"type":765,"attrs":970,"content":971},{"level":843},[972],{"text":973,"type":731},"Related Articles",{"type":727,"content":975},[976,982,983,989,990,995,996,1001,1002],{"text":977,"type":731,"marks":978},"What To Eat Before a Boxing Workout",[979],{"type":742,"attrs":980},{"href":981,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout",{"type":824},{"text":984,"type":731,"marks":985},"What To Eat After a Boxing Workout",[986],{"type":742,"attrs":987},{"href":988,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-after-a-boxing-workout",{"type":824},{"text":991,"type":731,"marks":992},"How To Eat Like a Boxer This Year",[993],{"type":742,"attrs":994},{"href":950,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":824},{"text":997,"type":731,"marks":998},"Shanie Smash's TOP 5 Pre-Workout Snacks",[999],{"type":742,"attrs":1000},{"href":810,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":824},{"text":1003,"type":731,"marks":1004},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[1005],{"type":742,"attrs":1006},{"href":1007,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1009,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1014,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1015,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1010,"component":118,"meta_info":1011,"meta_title":7,"block_image":1012,"cover_image":1013,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-07-30 00:00","article",{"_uid":1019,"title":657,"plugin":43,"description":1020},"0807ad16-a7fc-4f6c-b392-d257111d60a1","Proper nutrition is the foundation of any boxer’s training regimen Here’s what a registered dietitian recommends beginner boxers include in their meal plan.",{"id":1022,"alt":657,"name":7,"focus":48,"title":657,"filename":1023,"copyright":7,"fieldtype":50},3439959,"https://a.storyblok.com/f/115220/2400x990/03850cd4d3/a-dietitians-guide-to-a-boxers-diet.jpg",[],"boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet","blogs/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet",-310,[],60887917,"22d65697-3a32-4c64-866a-774b5fe2a8c7","2021-07-30T18:36:00.000Z",[],["Reactive",1034],[1035,1271,1778,1954,2217,2437],{"name":1036,"created_at":1037,"published_at":1038,"updated_at":1039,"id":1040,"uuid":1041,"content":1042,"slug":1262,"full_slug":1263,"sort_by_date":48,"position":1264,"tag_list":1265,"is_startpage":9,"parent_id":1029,"meta_data":48,"group_id":1267,"first_published_at":1268,"release_id":48,"lang":60,"path":1269,"alternates":1270,"default_full_slug":48,"translated_slugs":48},"How to Make S.M.A.R.T. Goals for the New Year ","2022-12-26T18:43:35.274Z","2023-01-02T14:00:46.990Z","2023-01-02T14:00:47.019Z",239620327,"5c910536-b839-40ca-9627-0aa39c0a1886",{"_uid":1043,"faqs":1044,"title":1036,"topic":1053,"author":1068,"content":1069,"category":1243,"schedule":1251,"component":1017,"meta_info":1252,"cover_image":1256,"description":1260,"contributors":1261},"6aa32f94-984e-46ee-8b92-a0b3948cf2de",[1045,1049],{"_uid":1046,"answer":1047,"question":1048,"component":670},"9b2ea644-17f0-47a2-86b7-f80703c7dbaf","Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution path, which is a way to stay organized as you achieve your goals. \nA popular and effective way to create a path to follow is by setting S.M.A.R.T. goals.  S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ","How can I plan for the New Year?",{"_uid":1050,"answer":1051,"question":1052,"component":670},"22cdd559-c706-41e4-89a6-7c6d5399429a","1. Make Your Goals Specific\nThe more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least 30 minutes per day and following a healthy meal plan.\" When your goals are specific, you know what to do to achieve them and can take targeted action.\n \n2. Make Your Goals Measurable \nIt's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed. \n\n3. Make Your Goals Attainable\nSetting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. \n\n4. Make Your Goals Relevant\nYour goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. \n\n5. Make Your Goals Time-Bound\nSetting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ","How do you make goals for the New Year?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1054,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1066,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1055,"component":39,"meta_info":1063,"block_image":1064,"cover_image":1065,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1056,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1061,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1062,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1057,"component":118,"meta_info":1058,"meta_title":7,"block_image":1059,"cover_image":1060,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":724,"content":1070},[1071,1076,1086,1099,1109,1114,1124,1129,1154,1159,1163,1168,1172,1177,1181,1186,1190,1195,1205,1239],{"type":765,"attrs":1072,"content":1073},{"level":767},[1074],{"text":1075,"type":731},"Are You Ready to Make the Most of the New Year?  ",{"type":727,"content":1077},[1078,1080,1084],{"text":1079,"type":731},"Don't let the new year be like last year, where you set goals and expectations and then end up disappointing yourself by not meeting your resolutions. If you fail to plan, you might as well plan to fail, and FightCamp is not the company that wants you to fail at anything. Consider taking this structured resolution ",{"text":1081,"type":731,"marks":1082},"path",[1083],{"type":888},{"text":1085,"type":731},", which is a way to stay organized as you achieve your goals. ",{"type":826,"attrs":1087},{"id":1088,"body":1089},"99ac2292-8c78-4c67-9b66-71d6169d9347",[1090],{"url":1091,"_uid":1093,"image":1094,"component":836,"copyright_details":1098},{"id":7,"url":7,"linktype":1092,"fieldtype":14,"cached_url":7},"story","i-4f37b0a7-debb-4f6d-a3ff-0a0ab06b4914",{"id":1095,"alt":1096,"name":7,"focus":7,"title":1096,"filename":1097,"copyright":7,"fieldtype":50,"is_external_url":9},6756592,"FightCamp - S.M.A.R.T. Fitness Goals for New Years","https://a.storyblok.com/f/115220/1100x1100/56e2df5047/fightcamp-new-years-fitness-goals.png",[],{"type":727,"content":1100},[1101,1103,1107],{"text":1102,"type":731},"A popular and effective way to create a ",{"text":1104,"type":731,"marks":1105},"path ",[1106],{"type":888},{"text":1108,"type":731},"to follow is by setting S.M.A.R.T. goals. S.M.A.R.T. is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Time-bound. By setting goals that follow this framework, you can increase your chances of achieving your objectives and progressing toward your long-term vision. ",{"type":765,"attrs":1110,"content":1111},{"level":767},[1112],{"text":1113,"type":731},"How to Make S.M.A.R.T. Goals for the New Year",{"type":826,"attrs":1115},{"id":1088,"body":1116},[1117],{"url":1118,"_uid":1119,"image":1120,"component":836,"copyright_details":1123},{"id":7,"url":7,"linktype":1092,"fieldtype":14,"cached_url":7},"i-fa310b35-049a-4c65-850f-a44b04185d79",{"id":1121,"alt":1096,"name":7,"focus":7,"title":1096,"filename":1122,"copyright":7,"fieldtype":50,"is_external_url":9},6756594,"https://a.storyblok.com/f/115220/1100x1100/6f74c4491e/fightcamp-new-years-fitness-resolutions.png",[],{"type":765,"attrs":1125,"content":1126},{"level":843},[1127],{"text":1128,"type":731},"1. Make Your Goals Specific",{"type":727,"content":1130},[1131,1133,1142,1144,1152],{"text":1132,"type":731},"The more specific your goals are, the easier it will be to focus on what needs to be done to achieve them. For example, instead of saying, \"I want to get  in shape,\" try, \"I want to drop 10 pounds by March 1st by exercising for at least ",{"text":1134,"type":731,"marks":1135},"30 minutes per day",[1136,1140],{"type":742,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"custom":1139,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/get-your-30-minutes-of-exercise-a-day-with-boxing",{},{"type":1141},"underline",{"text":1143,"type":731}," and following a ",{"text":1145,"type":731,"marks":1146},"healthy meal plan",[1147,1151],{"type":742,"attrs":1148},{"href":1149,"uuid":48,"anchor":48,"custom":1150,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-boxing-diet-plan-for-the-new-year/",{},{"type":1141},{"text":1153,"type":731},".\" When your goals are specific, you know what to do to achieve them and can take targeted action.",{"type":765,"attrs":1155,"content":1156},{"level":843},[1157],{"text":1158,"type":731},"2. Make Your Goals Measurable ",{"type":727,"content":1160},[1161],{"text":1162,"type":731},"It's essential to have a way to track your progress toward your goals. This could be a numerical value, like the number of pounds you want to drop, or a tangible action, like the number of days per week you wish to exercise. By measuring your journey, you can see your progress and how much further you have to go. This can help you stay motivated and adjust your strategy if needed.",{"type":765,"attrs":1164,"content":1165},{"level":843},[1166],{"text":1167,"type":731},"3. Make Your Goals Attainable",{"type":727,"content":1169},[1170],{"text":1171,"type":731},"Setting challenging, realistic, and achievable goals is important. If your goal is too difficult, you may become discouraged and give up. On the other hand, if your goal is too easy, you may not see the progress you desire. To determine if your goal is attainable, consider your current resources and limitations and any available support to help you reach your goal. ",{"type":765,"attrs":1173,"content":1174},{"level":843},[1175],{"text":1176,"type":731},"4. Make Your Goals Relevant",{"type":727,"content":1178},[1179],{"text":1180,"type":731},"Your goals should be meaningful and aligned with your values and long-term vision. This will help you stay motivated and committed to achieving them. Suppose your goal is not relevant to your overall objectives. In that case, you may lose interest or find it challenging to stay motivated. Make sure your goals are aligned with what you truly want to achieve in your life. ",{"type":765,"attrs":1182,"content":1183},{"level":843},[1184],{"text":1185,"type":731},"5. Make Your Goals Time-Bound",{"type":727,"content":1187},[1188],{"text":1189,"type":731},"Setting a deadline for your goal helps you stay focused and motivated. It also enables you to track your progress and make any necessary adjustments along the way. When you have a deadline, you can create a plan with specific milestones and action steps to help you stay on track. ",{"type":765,"attrs":1191,"content":1192},{"level":767},[1193],{"text":1194,"type":731},"Train S.M.A.R.T. Like a Fighter",{"type":826,"attrs":1196},{"id":1088,"body":1197},[1198],{"url":1199,"_uid":1200,"image":1201,"component":836,"copyright_details":1204},{"id":7,"url":7,"linktype":1092,"fieldtype":14,"cached_url":7},"i-26839810-a7c4-49f6-b7ff-180efb3a3b20",{"id":1202,"alt":1096,"name":7,"focus":7,"title":1096,"filename":1203,"copyright":7,"fieldtype":50,"is_external_url":9},6756595,"https://a.storyblok.com/f/115220/1100x1100/c81d59a94f/fightcamp-smart-goals-for-new-years.png",[],{"type":727,"content":1206},[1207,1209,1217,1219,1227,1229,1237],{"text":1208,"type":731},"Besides the five S.M.A.R.T. goals, stay engaged with the FightCamp Community on ",{"text":1210,"type":731,"marks":1211},"Facebook",[1212,1216],{"type":742,"attrs":1213},{"href":1214,"uuid":48,"anchor":48,"custom":1215,"target":745,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1141},{"text":1218,"type":731}," and ",{"text":1220,"type":731,"marks":1221},"Instagram",[1222,1226],{"type":742,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"custom":1225,"target":745,"linktype":13},"https://www.instagram.com/fightcamp/",{},{"type":1141},{"text":1228,"type":731},". FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. You will be successful when you utilize all the tools provided to you. ",{"text":1230,"type":731,"marks":1231},"FightCamp",[1232,1236],{"type":742,"attrs":1233},{"href":1234,"uuid":48,"anchor":48,"custom":1235,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1141},{"text":1238,"type":731}," is committed to celebrating your milestones and daily success. Your support comes from all the other people committing to a better, healthier version of themselves. You can help others too by cheering them on and celebrating their successes.",{"type":727,"content":1240},[1241],{"text":1242,"type":731},"By following these guidelines, you can set practical and achievable goals for the new year. Remember to also be flexible and open to making adjustments as needed. Life can throw unexpected curveballs, and it's essential to be open to modifying your plan as needed. The most important thing is to take consistent action toward your goals and stay committed to making progress. Good luck!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1244,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1249,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1245,"component":118,"meta_info":1246,"meta_title":7,"block_image":1247,"cover_image":1248,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-27 00:00",{"_uid":1253,"title":1254,"plugin":43,"description":1255},"4ece2e89-afee-41ac-a925-c06111788ad2","How to Make S.M.A.R.T. Goals for the New Year | FightCamp","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips from FightCamp for sticking to your resolutions.",{"id":1257,"alt":1258,"name":7,"focus":7,"title":1258,"filename":1259,"copyright":7,"fieldtype":50,"is_external_url":9},6756590,"FightCamp - Making S.M.A.R.T. Goals for New Year's","https://a.storyblok.com/f/115220/2400x990/8addd2993c/how-to-make-s-m-a-r-t-goals-for-the-new-year.png","Be S.M.A.R.T. about making practical and achievable fitness goals for the New Year. Plan ahead with these 5 tips for sticking to your resolutions.",[],"how-to-make-smart-goals-for-the-new-year","blogs/how-to-make-smart-goals-for-the-new-year",-5480,[1266],"featured","ddcfa0f9-76c7-416d-8941-e62d3684b2b5","2022-12-26T22:07:37.485Z","wellness/{{story.slug}}",[],{"name":1272,"created_at":1273,"published_at":1274,"updated_at":1275,"id":1276,"uuid":1277,"content":1278,"slug":1771,"full_slug":1772,"sort_by_date":48,"position":1773,"tag_list":1774,"is_startpage":9,"parent_id":1029,"meta_data":48,"group_id":1775,"first_published_at":1776,"release_id":48,"lang":60,"path":1269,"alternates":1777,"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":1279,"faqs":1280,"title":1272,"topic":1301,"author":704,"content":1316,"category":1753,"schedule":1761,"component":1017,"meta_info":1762,"cover_image":1766,"description":1769,"contributors":1770},"d54faf86-9a85-4ab0-8c12-01bc390d115d",[1281,1285,1289,1293,1297],{"_uid":1282,"answer":1283,"question":1284,"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":1286,"answer":1287,"question":1288,"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":1290,"answer":1291,"question":1292,"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":1294,"answer":1295,"question":1296,"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":1298,"answer":1299,"question":1300,"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":1302,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1314,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1303,"component":39,"meta_info":1311,"block_image":1312,"cover_image":1313,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1304,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1309,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1310,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1305,"component":118,"meta_info":1306,"meta_title":7,"block_image":1307,"cover_image":1308,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"type":724,"content":1317},[1318,1346,1358,1378,1383,1387,1392,1410,1415,1443,1448,1483,1488,1492,1496,1501,1505,1510,1514,1519,1530,1616,1621,1625,1636,1668,1673,1677,1682,1686,1691,1695,1700,1710,1738,1743],{"type":727,"content":1319},[1320,1322,1328,1330,1336,1338,1344],{"text":1321,"type":731},"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":1323,"type":731,"marks":1324},"cardiovascular disease",[1325],{"type":742,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fcvm.2021.756810/full",{"text":1329,"type":731},", ",{"text":1331,"type":731,"marks":1332},"diabetes",[1333],{"type":742,"attrs":1334},{"href":1335,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://link.springer.com/article/10.1007/s00125-022-05692-8",{"text":1337,"type":731},", and some types of ",{"text":1339,"type":731,"marks":1340},"cancer",[1341],{"type":742,"attrs":1342},{"href":1343,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://jumdjournal.net/article/view/2892",{"text":1345,"type":731},". Not to mention that a plant-based diet is also more environmentally friendly and ethical when it comes to animal welfare. ",{"type":826,"attrs":1347},{"id":1348,"body":1349},"1dcfa98a-c5c4-493a-80a8-f29ee109356e",[1350],{"url":1351,"_uid":1352,"image":1353,"component":836,"copyright_details":1357},{"id":7,"url":7,"linktype":1092,"fieldtype":14,"cached_url":7},"i-e6a4877c-1e08-4b80-83f5-66bb418ca5d6",{"id":1354,"alt":1355,"name":7,"focus":48,"title":1355,"filename":1356,"copyright":7,"fieldtype":50},5276018,"FightCamp - Plant-based foods for boxers","https://a.storyblok.com/f/115220/1100x1100/8914097d01/plant-based-burger.png",[],{"type":727,"content":1359},[1360,1362,1368,1370,1376],{"text":1361,"type":731},"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":1363,"type":731,"marks":1364},"improve athletic performance",[1365],{"type":742,"attrs":1366},{"href":1367,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356661/",{"text":1369,"type":731},". However, transitioning to a plant-based diet does require special attention and planning to ensure you meet your ",{"text":1371,"type":731,"marks":1372},"protein needs",[1373],{"type":742,"attrs":1374},{"href":1375,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1377,"type":731}," as a boxer.",{"type":765,"attrs":1379,"content":1380},{"level":767},[1381],{"text":1382,"type":731},"How a Plant-Based Diet Supports Exercise Performance",{"type":727,"content":1384},[1385],{"text":1386,"type":731},"Plant-based diets have been shown to support exercise performance in a variety of ways. ",{"type":765,"attrs":1388,"content":1389},{"level":843},[1390],{"text":1391,"type":731},"Cardiovascular Health",{"type":727,"content":1393},[1394,1400,1402,1408],{"text":1395,"type":731,"marks":1396},"Research",[1397],{"type":742,"attrs":1398},{"href":1399,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.mdpi.com/2072-6643/11/1/130/htm",{"text":1401,"type":731}," 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":1403,"type":731,"marks":1404},"study",[1405],{"type":742,"attrs":1406},{"href":1407,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.ajconline.org/article/S0002-9149(96)00760-6/fulltext",{"text":1409,"type":731}," 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":765,"attrs":1411,"content":1412},{"level":843},[1413],{"text":1414,"type":731},"Inflammation",{"type":727,"content":1416},[1417,1419,1425,1427,1433,1435,1441],{"text":1418,"type":731},"Similarly, plant-based foods — especially fruits and vegetables — have potent ",{"text":1420,"type":731,"marks":1421},"antioxidants and anti-inflammatory",[1422],{"type":742,"attrs":1423},{"href":1424,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.hindawi.com/journals/omcl/2016/7432797/",{"text":1426,"type":731}," properties, thus helping reduce systemic ",{"text":1428,"type":731,"marks":1429},"inflammation and oxidative stress",[1430],{"type":742,"attrs":1431},{"href":1432,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.sciencedirect.com/science/article/pii/S2213231721000173",{"text":1434,"type":731},". 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":1436,"type":731,"marks":1437},"exercise-induced oxidative stress",[1438],{"type":742,"attrs":1439},{"href":1440,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162669/?report=classic",{"text":1442,"type":731}," and inflammation. ",{"type":765,"attrs":1444,"content":1445},{"level":843},[1446],{"text":1447,"type":731},"Energy and Body Composition",{"type":727,"content":1449},[1450,1452,1458,1459,1465,1467,1473,1475,1481],{"text":1451,"type":731},"Plant-based diets have also been shown to effectively ",{"text":1453,"type":731,"marks":1454},"reduce body weight",[1455],{"type":742,"attrs":1456},{"href":1457,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533223/",{"text":1329,"type":731},{"text":1460,"type":731,"marks":1461},"BMI",[1462],{"type":742,"attrs":1463},{"href":1464,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466943/",{"text":1466,"type":731},", 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":1468,"type":731,"marks":1469},"complex carbohydrates",[1470],{"type":742,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/importance-of-carbs-for-boxers-explained-by-a-dietitian/",{"text":1474,"type":731},", which are essential for an athlete’s ",{"text":1476,"type":731,"marks":1477},"glycogen storage",[1478],{"type":742,"attrs":1479},{"href":1480,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/",{"text":1482,"type":731}," and performance. ",{"type":765,"attrs":1484,"content":1485},{"level":767},[1486],{"text":1487,"type":731},"How About Amino Acids?",{"type":727,"content":1489},[1490],{"text":1491,"type":731},"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":727,"content":1493},[1494],{"text":1495,"type":731},"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":765,"attrs":1497,"content":1498},{"level":767},[1499],{"text":1500,"type":731},"OK, This Sounds Great. But Where Do I Start?",{"type":727,"content":1502},[1503],{"text":1504,"type":731},"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":765,"attrs":1506,"content":1507},{"level":843},[1508],{"text":1509,"type":731},"1. Know Where to Get Your Protein From ",{"type":727,"content":1511},[1512],{"text":1513,"type":731},"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":765,"attrs":1515,"content":1516},{"level":843},[1517],{"text":1518,"type":731},"Plant-Based Protein Source & Protein Per Serving Size",{"type":826,"attrs":1520},{"id":1348,"body":1521},[1522],{"url":1523,"_uid":1524,"image":1525,"component":836,"copyright_details":1529},{"id":7,"url":7,"linktype":1092,"fieldtype":14,"cached_url":7},"i-74055b8a-e83f-4ee1-bfd8-c6f0ec1e2e2b",{"id":1526,"alt":1527,"name":7,"focus":48,"title":1527,"filename":1528,"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":776,"content":1531},[1532,1538,1544,1550,1556,1562,1568,1574,1580,1586,1592,1598,1604,1610],{"type":779,"content":1533},[1534],{"type":727,"content":1535},[1536],{"text":1537,"type":731},"Pea Protein Powder (2 scoops) = 27 grams",{"type":779,"content":1539},[1540],{"type":727,"content":1541},[1542],{"text":1543,"type":731},"Tempeh (½ cup) = 15 grams",{"type":779,"content":1545},[1546],{"type":727,"content":1547},[1548],{"text":1549,"type":731},"Pumpkin Seeds (¼ cup) = 10 grams",{"type":779,"content":1551},[1552],{"type":727,"content":1553},[1554],{"text":1555,"type":731},"Tofu (3 oz) = 10 grams",{"type":779,"content":1557},[1558],{"type":727,"content":1559},[1560],{"text":1561,"type":731},"Edamame (½ cup) = 9 grams",{"type":779,"content":1563},[1564],{"type":727,"content":1565},[1566],{"text":1567,"type":731},"Lentils (½ cup) = 9 grams",{"type":779,"content":1569},[1570],{"type":727,"content":1571},[1572],{"text":1573,"type":731},"Hemp Seeds (3 tbsp) = 9 grams",{"type":779,"content":1575},[1576],{"type":727,"content":1577},[1578],{"text":1579,"type":731},"Beans (½ cup) = 8 grams",{"type":779,"content":1581},[1582],{"type":727,"content":1583},[1584],{"text":1585,"type":731},"Peanut Butter (2 tbsp) = 8 grams",{"type":779,"content":1587},[1588],{"type":727,"content":1589},[1590],{"text":1591,"type":731},"Chickpeas (½ cup) = 7 grams",{"type":779,"content":1593},[1594],{"type":727,"content":1595},[1596],{"text":1597,"type":731},"Chia Seeds (2 tbsp) = 6 grams",{"type":779,"content":1599},[1600],{"type":727,"content":1601},[1602],{"text":1603,"type":731},"Sunflower Seeds (¼ cup) = 6 grams",{"type":779,"content":1605},[1606],{"type":727,"content":1607},[1608],{"text":1609,"type":731},"Quinoa, cooked (½ cup) = 6 grams",{"type":779,"content":1611},[1612],{"type":727,"content":1613},[1614],{"text":1615,"type":731},"Oatmeal (½ cup) = 5 grams",{"type":765,"attrs":1617,"content":1618},{"level":843},[1619],{"text":1620,"type":731},"2. Know the Best Plant-Based Sources of Essential Nutrients",{"type":727,"content":1622},[1623],{"text":1624,"type":731},"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":826,"attrs":1626},{"id":1348,"body":1627},[1628],{"url":1629,"_uid":1630,"image":1631,"component":836,"copyright_details":1635},{"id":7,"url":7,"linktype":1092,"fieldtype":14,"cached_url":7},"i-6b7668ce-e4a4-41da-8164-0f5c2a2dc78f",{"id":1632,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1634,"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":776,"content":1637},[1638,1644,1650,1656,1662],{"type":779,"content":1639},[1640],{"type":727,"content":1641},[1642],{"text":1643,"type":731},"Calcium: Tofu, almonds, chia seeds, white beans, leafy greens, broccoli",{"type":779,"content":1645},[1646],{"type":727,"content":1647},[1648],{"text":1649,"type":731},"Iron: Leafy greens (spinach, kale, collard greens), legumes, nuts, seeds, and whole grains (fortified cereals, oats, quinoa, amaranth)",{"type":779,"content":1651},[1652],{"type":727,"content":1653},[1654],{"text":1655,"type":731},"Omega-3: Chia seeds, flax seeds, walnuts, hemp seeds, and soybeans",{"type":779,"content":1657},[1658],{"type":727,"content":1659},[1660],{"text":1661,"type":731},"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":779,"content":1663},[1664],{"type":727,"content":1665},[1666],{"text":1667,"type":731},"Zinc: Legumes, soy products, whole grains, nuts, and seeds",{"type":765,"attrs":1669,"content":1670},{"level":843},[1671],{"text":1672,"type":731},"3. Set Small, Realistic Goals",{"type":727,"content":1674},[1675],{"text":1676,"type":731},"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":765,"attrs":1678,"content":1679},{"level":843},[1680],{"text":1681,"type":731},"4. Seek Guidance and Advice From Professionals, Such as Registered Dietitians",{"type":727,"content":1683},[1684],{"text":1685,"type":731},"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":765,"attrs":1687,"content":1688},{"level":843},[1689],{"text":1690,"type":731},"5. Don’t Aim for Perfection",{"type":727,"content":1692},[1693],{"text":1694,"type":731},"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":765,"attrs":1696,"content":1697},{"level":767},[1698],{"text":1699,"type":731},"The Real MVP",{"type":826,"attrs":1701},{"id":1348,"body":1702},[1703],{"url":1704,"_uid":1705,"image":1706,"component":836,"copyright_details":1709},{"id":7,"url":7,"linktype":1092,"fieldtype":14,"cached_url":7},"i-c18b9e5f-5e36-43da-bae6-f927f480bd86",{"id":1707,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1708,"copyright":7,"fieldtype":50},5281195,"https://a.storyblok.com/f/115220/1100x1100/1a265b56d0/fightcamp_mike_tyson.png",[],{"type":727,"content":1711},[1712,1714,1720,1722,1728,1730,1736],{"text":1713,"type":731},"A well-planned plant-based diet is ",{"text":1715,"type":731,"marks":1716},"nutritionally adequate",[1717],{"type":742,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf",{"text":1721,"type":731}," 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":1723,"type":731,"marks":1724},"anti-inflammatory",[1725],{"type":742,"attrs":1726},{"href":1727,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{"text":1729,"type":731},", 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":1731,"type":731,"marks":1732},"Mike Tyson",[1733],{"type":742,"attrs":1734},{"href":1735,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://thebeet.com/mike-tyson-says-he-is-in-the-best-shape-ever-thanks-to-his-vegan-diet/",{"text":1737,"type":731},", 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":765,"attrs":1739,"content":1740},{"level":767},[1741],{"text":1742,"type":731},"Train Like a Fighter",{"type":727,"content":1744},[1745,1747,1751],{"text":1746,"type":731},"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":1230,"type":731,"marks":1748},[1749],{"type":742,"attrs":1750},{"href":1234,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":1752,"type":731}," 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":1754,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1759,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1755,"component":118,"meta_info":1756,"meta_title":7,"block_image":1757,"cover_image":1758,"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":1763,"title":1764,"plugin":43,"description":1765},"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":1767,"alt":1527,"name":7,"focus":48,"title":1527,"filename":1768,"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,[1266],"fed3c699-fedd-46db-b24f-5ffd1ab25bd8","2022-09-20T02:00:00.000Z",[],{"name":1779,"created_at":1780,"published_at":1781,"updated_at":1782,"id":1783,"uuid":1784,"content":1785,"slug":1947,"full_slug":1948,"sort_by_date":48,"position":1949,"tag_list":1950,"is_startpage":9,"parent_id":1029,"meta_data":48,"group_id":1951,"first_published_at":1952,"release_id":48,"lang":60,"path":1269,"alternates":1953,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":1786,"faqs":1787,"title":1779,"topic":1796,"author":1811,"content":1812,"category":1928,"schedule":1936,"component":1017,"meta_info":1937,"cover_image":1941,"description":1945,"contributors":1946},"357626bb-6aad-48f7-8c87-99219b73aed0",[1788,1792],{"_uid":1789,"answer":1790,"question":1791,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":1793,"answer":1794,"question":1795,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1797,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1809,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1810,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1798,"component":39,"meta_info":1806,"block_image":1807,"cover_image":1808,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1799,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1804,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1805,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1800,"component":118,"meta_info":1801,"meta_title":7,"block_image":1802,"cover_image":1803,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":724,"content":1813},[1814,1818,1822,1836,1840,1843,1848,1862,1886,1909,1913,1924],{"type":727,"content":1815},[1816],{"text":1817,"type":731},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":765,"attrs":1819,"content":1820},{"level":767},[1821],{"text":1791,"type":731},{"type":727,"content":1823},[1824,1826,1834],{"text":1825,"type":731},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":1827,"type":731,"marks":1828},"FightCamp app",[1829,1833],{"type":742,"attrs":1830},{"href":1831,"uuid":48,"anchor":48,"custom":1832,"target":745,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1141},{"text":1835,"type":731}," are all examples of fitness goals.",{"type":765,"attrs":1837,"content":1838},{"level":767},[1839],{"text":1795,"type":731},{"type":727,"content":1841},[1842],{"text":1794,"type":731},{"type":765,"attrs":1844,"content":1845},{"level":767},[1846],{"text":1847,"type":731},"Setting Your Goals",{"type":727,"content":1849},[1850,1852,1860],{"text":1851,"type":731},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":1853,"type":731,"marks":1854},"SMART goals",[1855,1859],{"type":742,"attrs":1856},{"href":1857,"uuid":48,"anchor":48,"custom":1858,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":1141},{"text":1861,"type":731}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":727,"content":1863},[1864,1866,1874,1876,1884],{"text":1865,"type":731},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":1867,"type":731,"marks":1868},"accountability partners",[1869,1873],{"type":742,"attrs":1870},{"href":1871,"uuid":48,"anchor":48,"custom":1872,"target":745,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":1141},{"text":1875,"type":731},". People who have someone they are accountable to are ",{"text":1877,"type":731,"marks":1878},"95% more likely to hit their goals",[1879,1883],{"type":742,"attrs":1880},{"href":1881,"uuid":48,"anchor":48,"custom":1882,"target":745,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":1141},{"text":1885,"type":731},". ",{"type":727,"content":1887},[1888,1890,1897,1899,1907],{"text":1889,"type":731},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":1891,"type":731,"marks":1892},"FightCamp Community",[1893,1896],{"type":742,"attrs":1894},{"href":1214,"uuid":48,"anchor":48,"custom":1895,"target":745,"linktype":13},"[object Object]",{"type":1141},{"text":1898,"type":731}," and tag the ",{"text":1900,"type":731,"marks":1901},"Trainers",[1902,1906],{"type":742,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"custom":1905,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1141},{"text":1908,"type":731}," and me and we’ll help you stay accountable. ",{"type":765,"attrs":1910,"content":1911},{"level":767},[1912],{"text":1742,"type":731},{"type":727,"content":1914},[1915,1916,1922],{"text":1746,"type":731},{"text":1230,"type":731,"marks":1917},[1918,1921],{"type":742,"attrs":1919},{"href":1234,"uuid":48,"anchor":48,"custom":1920,"target":745,"linktype":13},{},{"type":1141},{"text":1923,"type":731}," 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":727,"content":1925},[1926],{"text":1927,"type":731},"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":1929,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1934,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1930,"component":118,"meta_info":1931,"meta_title":7,"block_image":1932,"cover_image":1933,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":1938,"title":1939,"plugin":43,"description":1940},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":1942,"alt":1943,"name":7,"focus":7,"title":1943,"filename":1944,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[1266],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":1955,"created_at":1956,"published_at":1957,"updated_at":1958,"id":1959,"uuid":1960,"content":1961,"slug":2210,"full_slug":2211,"sort_by_date":48,"position":2212,"tag_list":2213,"is_startpage":9,"parent_id":1029,"meta_data":48,"group_id":2214,"first_published_at":2215,"release_id":48,"lang":60,"path":1269,"alternates":2216,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":1962,"faqs":1963,"title":1955,"topic":1976,"author":1068,"content":1991,"category":2191,"schedule":2199,"component":1017,"meta_info":2200,"cover_image":2204,"description":2208,"contributors":2209},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[1964,1968,1972],{"_uid":1965,"answer":1966,"question":1967,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":1969,"answer":1970,"question":1971,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":1973,"answer":1974,"question":1975,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1977,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1989,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1990,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1978,"component":39,"meta_info":1986,"block_image":1987,"cover_image":1988,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1979,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1984,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1980,"component":118,"meta_info":1981,"meta_title":7,"block_image":1982,"cover_image":1983,"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":724,"content":1992},[1993,2006,2019,2024,2037,2047,2060,2154,2159,2172,2177,2187],{"type":727,"content":1994},[1995,1997,2004],{"text":1996,"type":731},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":1998,"type":731,"marks":1999},"making promises they will likely not keep",[2000,2003],{"type":742,"attrs":2001},{"href":2002,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":1141},{"text":2005,"type":731},". ",{"type":727,"content":2007},[2008,2010,2017],{"text":2009,"type":731},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":2011,"type":731,"marks":2012},"postpone eating healthy",[2013,2016],{"type":742,"attrs":2014},{"href":2015,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":1141},{"text":2018,"type":731},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":765,"attrs":2020,"content":2021},{"level":767},[2022],{"text":2023,"type":731},"How Not to Be a Statistic ",{"type":727,"content":2025},[2026,2028,2035],{"text":2027,"type":731},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":2029,"type":731,"marks":2030},"British Medical Journal",[2031,2034],{"type":742,"attrs":2032},{"href":2033,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":1141},{"text":2036,"type":731}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":765,"attrs":2038,"content":2039},{"level":767},[2040,2042],{"text":2041,"type":731},"10 Ways to Plan",{"text":2043,"type":731,"marks":2044},"  ",[2045],{"type":2046},"bold",{"type":727,"content":2048},[2049,2051,2058],{"text":2050,"type":731},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":2052,"type":731,"marks":2053},"holiday eating program",[2054,2057],{"type":742,"attrs":2055},{"href":2056,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":1141},{"text":2059,"type":731},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":776,"content":2061},[2062,2068,2082,2088,2094,2100,2106,2119,2125,2140],{"type":779,"content":2063},[2064],{"type":727,"content":2065},[2066],{"text":2067,"type":731},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":779,"content":2069},[2070],{"type":727,"content":2071},[2072,2074,2081],{"text":2073,"type":731},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":2075,"type":731,"marks":2076},"your brain can register that you are satisfied",[2077,2080],{"type":742,"attrs":2078},{"href":2079,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":1141},{"text":2005,"type":731},{"type":779,"content":2083},[2084],{"type":727,"content":2085},[2086],{"text":2087,"type":731},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":779,"content":2089},[2090],{"type":727,"content":2091},[2092],{"text":2093,"type":731},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":779,"content":2095},[2096],{"type":727,"content":2097},[2098],{"text":2099,"type":731},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":779,"content":2101},[2102],{"type":727,"content":2103},[2104],{"text":2105,"type":731},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":779,"content":2107},[2108],{"type":727,"content":2109},[2110,2112,2118],{"text":2111,"type":731},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":2113,"type":731,"marks":2114},"FightCamp Workout",[2115,2117],{"type":742,"attrs":2116},{"href":1831,"uuid":48,"anchor":48,"target":745,"linktype":13},{"type":1141},{"text":968,"type":731},{"type":779,"content":2120},[2121],{"type":727,"content":2122},[2123],{"text":2124,"type":731},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":779,"content":2126},[2127],{"type":727,"content":2128},[2129,2131,2138],{"text":2130,"type":731},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":2132,"type":731,"marks":2133},"stress break",[2134,2137],{"type":742,"attrs":2135},{"href":2136,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":1141},{"text":2139,"type":731}," on your calendar, and take it.",{"type":779,"content":2141},[2142],{"type":727,"content":2143},[2144,2146,2152],{"text":2145,"type":731},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":1891,"type":731,"marks":2147},[2148,2151],{"type":742,"attrs":2149},{"href":2150,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":1141},{"text":2153,"type":731}," to be different from the rest if you still need to. ",{"type":765,"attrs":2155,"content":2156},{"level":767},[2157],{"text":2158,"type":731},"The Only Way to Get Ahead is to Stay Ahead",{"type":727,"content":2160},[2161,2163,2170],{"text":2162,"type":731},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":2164,"type":731,"marks":2165},"fell off or struggled",[2166,2169],{"type":742,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":1141},{"text":2171,"type":731}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":765,"attrs":2173,"content":2174},{"level":767},[2175],{"text":2176,"type":731},"Plan & Stay Consistent Like a Fighter",{"type":727,"content":2178},[2179,2180,2185],{"text":1746,"type":731},{"text":1230,"type":731,"marks":2181},[2182,2184],{"type":742,"attrs":2183},{"href":1234,"uuid":48,"anchor":48,"target":745,"linktype":13},{"type":1141},{"text":2186,"type":731}," 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":727,"content":2188},[2189],{"text":2190,"type":731},"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":2192,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2197,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2198,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2193,"component":118,"meta_info":2194,"meta_title":7,"block_image":2195,"cover_image":2196,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":2201,"title":2202,"plugin":43,"description":2203},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":2205,"alt":2206,"name":7,"focus":7,"title":2206,"filename":2207,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1266],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":2218,"created_at":2219,"published_at":2220,"updated_at":2221,"id":2222,"uuid":2223,"content":2224,"slug":2430,"full_slug":2431,"sort_by_date":48,"position":2432,"tag_list":2433,"is_startpage":9,"parent_id":1029,"meta_data":48,"group_id":2434,"first_published_at":2435,"release_id":48,"lang":60,"path":1269,"alternates":2436,"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":2225,"faqs":2226,"title":2218,"topic":2255,"author":2270,"content":2271,"category":2411,"schedule":2419,"component":1017,"meta_info":2420,"cover_image":2424,"description":2428,"contributors":2429},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[2227,2231,2235,2239,2243,2247,2251],{"_uid":2228,"answer":2229,"question":2230,"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":2232,"answer":2233,"question":2234,"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":2236,"answer":2237,"question":2238,"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":2240,"answer":2241,"question":2242,"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":2244,"answer":2245,"question":2246,"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":2248,"answer":2249,"question":2250,"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":2252,"answer":2253,"question":2254,"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":2256,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2268,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2257,"component":39,"meta_info":2265,"block_image":2266,"cover_image":2267,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2258,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2263,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2259,"component":118,"meta_info":2260,"meta_title":7,"block_image":2261,"cover_image":2262,"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":724,"content":2272},[2273,2277,2281,2285,2289,2292,2296,2309,2341,2346,2349,2353,2357,2367,2371,2375,2378,2382,2385,2389,2392,2397,2408],{"type":727,"content":2274},[2275],{"text":2276,"type":731},"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":727,"content":2278},[2279],{"text":2280,"type":731},"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":727,"content":2282},[2283],{"text":2284,"type":731},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":765,"attrs":2286,"content":2287},{"level":843},[2288],{"text":2230,"type":731},{"type":727,"content":2290},[2291],{"text":2229,"type":731},{"type":765,"attrs":2293,"content":2294},{"level":843},[2295],{"text":2234,"type":731},{"type":727,"content":2297},[2298,2300,2307],{"text":2299,"type":731},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":2301,"type":731,"marks":2302},"posture",[2303],{"type":742,"attrs":2304},{"href":2305,"uuid":48,"anchor":48,"custom":2306,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":2308,"type":731}," 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":776,"content":2310},[2311,2317,2323,2329,2335],{"type":779,"content":2312},[2313],{"type":727,"content":2314},[2315],{"text":2316,"type":731},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":779,"content":2318},[2319],{"type":727,"content":2320},[2321],{"text":2322,"type":731},"Swing your arms gently at approximately a 90-degree angle",{"type":779,"content":2324},[2325],{"type":727,"content":2326},[2327],{"text":2328,"type":731},"Land on your heel with every step",{"type":779,"content":2330},[2331],{"type":727,"content":2332},[2333],{"text":2334,"type":731},"Move your hips forward (not side-to-side)",{"type":779,"content":2336},[2337],{"type":727,"content":2338},[2339],{"text":2340,"type":731},"Aim for shorter, brisker strides",{"type":765,"attrs":2342,"content":2343},{"level":843},[2344],{"text":2345,"type":731},"How Long Should You Power Walk For?",{"type":727,"content":2347},[2348],{"text":2237,"type":731},{"type":765,"attrs":2350,"content":2351},{"level":843},[2352],{"text":2242,"type":731},{"type":727,"content":2354},[2355],{"text":2356,"type":731},"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":727,"content":2358},[2359,2361,2365],{"text":2360,"type":731},"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":2362,"type":731,"marks":2363},"pumping",[2364],{"type":888},{"text":2366,"type":731},"! ",{"type":727,"content":2368},[2369],{"text":2370,"type":731},"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":765,"attrs":2372,"content":2373},{"level":843},[2374],{"text":2246,"type":731},{"type":727,"content":2376},[2377],{"text":2245,"type":731},{"type":765,"attrs":2379,"content":2380},{"level":843},[2381],{"text":2250,"type":731},{"type":727,"content":2383},[2384],{"text":2249,"type":731},{"type":765,"attrs":2386,"content":2387},{"level":843},[2388],{"text":2254,"type":731},{"type":727,"content":2390},[2391],{"text":2253,"type":731},{"type":765,"attrs":2393,"content":2394},{"level":767},[2395],{"text":2396,"type":731},"Train Like a Power Fighter",{"type":727,"content":2398},[2399,2401,2407],{"text":2400,"type":731},"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":1230,"type":731,"marks":2402},[2403,2406],{"type":742,"attrs":2404},{"href":1234,"uuid":48,"anchor":48,"custom":2405,"target":745,"linktype":13},{},{"type":1141},{"text":2186,"type":731},{"type":727,"content":2409},[2410],{"text":2190,"type":731},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2412,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2417,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2418,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2413,"component":118,"meta_info":2414,"meta_title":7,"block_image":2415,"cover_image":2416,"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":2421,"title":2422,"plugin":43,"description":2423},"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":2425,"alt":2426,"name":7,"focus":7,"title":2426,"filename":2427,"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,[1266],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":2438,"created_at":2439,"published_at":2440,"updated_at":2441,"id":2442,"uuid":2443,"content":2444,"slug":2706,"full_slug":2707,"sort_by_date":48,"position":2708,"tag_list":2709,"is_startpage":9,"parent_id":1029,"meta_data":48,"group_id":2711,"first_published_at":2712,"release_id":48,"lang":60,"path":1269,"alternates":2713,"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":2445,"faqs":2446,"title":2438,"topic":2463,"author":2478,"content":2479,"category":2687,"schedule":2695,"component":1017,"meta_info":2696,"cover_image":2700,"description":2704,"contributors":2705},"e830f475-d311-47a7-a580-bf4708fb885a",[2447,2451,2455,2459],{"_uid":2448,"answer":2449,"question":2450,"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":2452,"answer":2453,"question":2454,"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":2456,"answer":2457,"question":2458,"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":2460,"answer":2461,"question":2462,"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":2464,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2476,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2465,"component":39,"meta_info":2473,"block_image":2474,"cover_image":2475,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2466,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2471,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2467,"component":118,"meta_info":2468,"meta_title":7,"block_image":2469,"cover_image":2470,"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":724,"content":2480},[2481,2495,2505,2529,2534,2537,2542,2545,2550,2563,2567,2571,2575,2579,2583,2587,2592,2596,2604,2608,2612,2616,2620,2624,2628,2632,2640,2644,2648,2652,2656,2660,2665,2669,2674,2684],{"type":727,"content":2482},[2483,2485,2493],{"text":2484,"type":731},"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":2486,"type":731,"marks":2487},"according to most experts",[2488,2492],{"type":742,"attrs":2489},{"href":2490,"uuid":48,"anchor":48,"custom":2491,"target":745,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":1141},{"text":2494,"type":731},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":727,"content":2496},[2497,2499,2503],{"text":2498,"type":731},"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":2500,"type":731,"marks":2501},"“let food be thy medicine,” ",[2502],{"type":888},{"text":2504,"type":731},"as well as believing that disease was not a punishment from the Gods. ",{"type":727,"content":2506},[2507,2509,2517,2519,2527],{"text":2508,"type":731},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2510,"type":731,"marks":2511},"coined the term wellness",[2512,2516],{"type":742,"attrs":2513},{"href":2514,"uuid":48,"anchor":48,"custom":2515,"target":745,"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":1141},{"text":2518,"type":731},", 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":2520,"type":731,"marks":2521},"fitness and wellness",[2522,2526],{"type":742,"attrs":2523},{"href":2524,"uuid":48,"anchor":48,"custom":2525,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":1141},{"text":2528,"type":731}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":765,"attrs":2530,"content":2531},{"level":767},[2532],{"text":2533,"type":731},"What is Fitness?",{"type":727,"content":2535},[2536],{"text":2449,"type":731},{"type":765,"attrs":2538,"content":2539},{"level":767},[2540],{"text":2541,"type":731},"What is Wellness?",{"type":727,"content":2543},[2544],{"text":2453,"type":731},{"type":765,"attrs":2546,"content":2547},{"level":767},[2548],{"text":2549,"type":731},"How to Set Goals for Fitness and Wellness",{"type":727,"content":2551},[2552,2554,2561],{"text":2553,"type":731},"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":2555,"type":731,"marks":2556},"S.M.A.R.T. goals",[2557,2560],{"type":742,"attrs":2558},{"href":1857,"uuid":48,"anchor":48,"custom":2559,"target":745,"linktype":13},{},{"type":1141},{"text":2562,"type":731},":",{"type":727,"content":2564},[2565],{"text":2566,"type":731},"S - Specific",{"type":727,"content":2568},[2569],{"text":2570,"type":731},"M - Measurable",{"type":727,"content":2572},[2573],{"text":2574,"type":731},"A - Achievable",{"type":727,"content":2576},[2577],{"text":2578,"type":731},"R - Relevant",{"type":727,"content":2580},[2581],{"text":2582,"type":731},"T - Timeframe ",{"type":727,"content":2584},[2585],{"text":2586,"type":731},"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":765,"attrs":2588,"content":2589},{"level":843},[2590],{"text":2591,"type":731},"Fitness",{"type":727,"content":2593},[2594],{"text":2595,"type":731},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":776,"content":2597},[2598],{"type":779,"content":2599},[2600],{"type":727,"content":2601},[2602],{"text":2603,"type":731},"Example Goal: Weight loss",{"type":727,"content":2605},[2606],{"text":2607,"type":731},"S - 30 lbs.",{"type":727,"content":2609},[2610],{"text":2611,"type":731},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":727,"content":2613},[2614],{"text":2615,"type":731},"A - Doable through proper exercise and nutrition management",{"type":727,"content":2617},[2618],{"text":2619,"type":731},"R - Plan for setbacks (ex. Traveling for work)",{"type":727,"content":2621},[2622],{"text":2623,"type":731},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":765,"attrs":2625,"content":2626},{"level":843},[2627],{"text":339,"type":731},{"type":727,"content":2629},[2630],{"text":2631,"type":731},"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":776,"content":2633},[2634],{"type":779,"content":2635},[2636],{"type":727,"content":2637},[2638],{"text":2639,"type":731},"Example Goal: Taking supplements every day (habit creation)",{"type":727,"content":2641},[2642],{"text":2643,"type":731},"S - Take fish oil in the morning, and melatonin in the evening",{"type":727,"content":2645},[2646],{"text":2647,"type":731},"M - Create a calendar chart to track progress - mark off successful days",{"type":727,"content":2649},[2650],{"text":2651,"type":731},"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":727,"content":2653},[2654],{"text":2655,"type":731},"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":727,"content":2657},[2658],{"text":2659,"type":731},"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":765,"attrs":2661,"content":2662},{"level":767},[2663],{"text":2664,"type":731},"Progress Over Perfection",{"type":727,"content":2666},[2667],{"text":2668,"type":731},"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":765,"attrs":2670,"content":2671},{"level":767},[2672],{"text":2673,"type":731},"Train For Your Fitness & Wellness",{"type":727,"content":2675},[2676,2677,2683],{"text":1746,"type":731},{"text":1230,"type":731,"marks":2678},[2679,2682],{"type":742,"attrs":2680},{"href":1234,"uuid":48,"anchor":48,"custom":2681,"target":745,"linktype":13},{},{"type":1141},{"text":2186,"type":731},{"type":727,"content":2685},[2686],{"text":1927,"type":731},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2688,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2693,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2689,"component":118,"meta_info":2690,"meta_title":7,"block_image":2691,"cover_image":2692,"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":2697,"title":2698,"plugin":43,"description":2699},"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":2701,"alt":2702,"name":7,"focus":7,"title":2702,"filename":2703,"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,[1266,2710],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1017,"created_at":2715,"published_at":2716,"updated_at":2717,"id":2718,"uuid":2719,"content":2720,"slug":1017,"full_slug":2741,"sort_by_date":48,"position":446,"tag_list":2742,"is_startpage":9,"parent_id":2743,"meta_data":48,"group_id":2744,"first_published_at":2745,"release_id":48,"lang":60,"path":7,"alternates":2746,"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":2721,"component":2722,"meta_info":2723,"custom_content_list":2725},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2724,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2726,2731,2736],{"_uid":2727,"label":2728,"value":2729,"dev_id":2730,"component":731},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2732,"label":2733,"value":2734,"dev_id":2735,"component":731},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2737,"label":2738,"value":2739,"dev_id":2740,"component":731},"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",[],1786402854697]