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The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":676,"answer":677,"question":678,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":680,"answer":681,"question":682,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":684,"answer":685,"question":686,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":688,"answer":689,"question":690,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":692,"answer":693,"question":694,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":696,"answer":697,"question":698,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":700,"answer":701,"question":702,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":704,"answer":705,"question":706,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":708,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":709,"component":39,"meta_info":717,"block_image":718,"cover_image":719,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":710,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":711,"component":118,"meta_info":712,"meta_title":7,"block_image":713,"cover_image":714,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":723,"created_at":724,"published_at":725,"updated_at":726,"id":727,"uuid":728,"content":729,"slug":739,"full_slug":740,"sort_by_date":48,"position":133,"tag_list":741,"is_startpage":9,"parent_id":742,"meta_data":48,"group_id":743,"first_published_at":744,"release_id":48,"lang":60,"path":48,"alternates":745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":730,"_uid":731,"name":732,"photo":733,"component":736,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":737,"social_link_linkedin":7,"social_link_instagram":738,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":734,"alt":732,"name":7,"focus":48,"title":732,"filename":735,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":747,"content":748},"doc",[749,767,771,775,790,796,799,804,808,814,836,841,845,850,853,858,862,867,870,875,878,883,886,891,895,900,903,908,912,917,931],{"type":750,"content":751},"paragraph",[752,755,765],{"text":753,"type":754},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ","text",{"text":723,"type":754,"marks":756},[757,763],{"type":758,"attrs":759},"link",{"href":760,"uuid":48,"anchor":48,"custom":761,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},"_blank",{"type":764},"underline",{"text":766,"type":754}," explains, that is the moment cupping therapy became mainstream.",{"type":750,"content":768},[769],{"text":770,"type":754},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":750,"content":772},[773],{"text":774,"type":754},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":776,"attrs":777},"blok",{"id":778,"body":779},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[780],{"_uid":781,"link":782,"image":784,"title":788,"component":789},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":783,"target":762,"linktype":13,"fieldtype":14,"cached_url":783},"https://youtu.be/6tjOG5AhObQ",{"id":785,"alt":786,"name":7,"focus":7,"title":786,"filename":787,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS","image_video_link",{"type":791,"attrs":792,"content":794},"heading",{"level":793},2,[795],{"text":669,"type":754},{"type":750,"content":797},[798],{"text":668,"type":754},{"type":791,"attrs":800,"content":801},{"level":793},[802],{"text":803,"type":754},"What Does Cupping Do for the Body?",{"type":750,"content":805},[806],{"text":807,"type":754},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":791,"attrs":809,"content":811},{"level":810},3,[812],{"text":813,"type":754},"Cupping Therapy Benefits:",{"type":815,"content":816},"bullet_list",[817,824,830],{"type":818,"content":819},"list_item",[820],{"type":750,"content":821},[822],{"text":823,"type":754},"Relieves Pain",{"type":818,"content":825},[826],{"type":750,"content":827},[828],{"text":829,"type":754},"Promotes Circulation",{"type":818,"content":831},[832],{"type":750,"content":833},[834],{"text":835,"type":754},"Muscle Release",{"type":791,"attrs":837,"content":838},{"level":793},[839],{"text":840,"type":754},"How Do You Know Where the Cups Need to go?",{"type":750,"content":842},[843],{"text":844,"type":754},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":791,"attrs":846,"content":847},{"level":793},[848],{"text":849,"type":754},"Is There Anything You Have to Do to Prepare for a Session?",{"type":750,"content":851},[852],{"text":681,"type":754},{"type":791,"attrs":854,"content":855},{"level":793},[856],{"text":857,"type":754},"Can You Get Injured or Do it Wrong?",{"type":750,"content":859},[860],{"text":861,"type":754},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":791,"attrs":863,"content":864},{"level":793},[865],{"text":866,"type":754},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":750,"content":868},[869],{"text":689,"type":754},{"type":791,"attrs":871,"content":872},{"level":793},[873],{"text":874,"type":754},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":750,"content":876},[877],{"text":693,"type":754},{"type":791,"attrs":879,"content":880},{"level":793},[881],{"text":882,"type":754},"How Often do You Recommend a Cupping Session?",{"type":750,"content":884},[885],{"text":697,"type":754},{"type":791,"attrs":887,"content":888},{"level":793},[889],{"text":890,"type":754},"How Much Does a Cupping Therapy Session Cost?",{"type":750,"content":892},[893],{"text":894,"type":754},"$60 - $150 depending on experience.  ",{"type":791,"attrs":896,"content":897},{"level":793},[898],{"text":899,"type":754},"What Causes Cupping Therapy Marks?",{"type":750,"content":901},[902],{"text":705,"type":754},{"type":791,"attrs":904,"content":905},{"level":793},[906],{"text":907,"type":754},"Cupping Therapy - Smash or Pass?",{"type":750,"content":909},[910],{"text":911,"type":754},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":791,"attrs":913,"content":914},{"level":793},[915],{"text":916,"type":754},"Train and Recover Like a Fighter",{"type":750,"content":918},[919,921,929],{"text":920,"type":754},"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":922,"type":754,"marks":923},"FightCamp",[924,928],{"type":758,"attrs":925},{"href":926,"uuid":48,"anchor":48,"custom":927,"target":762,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":764},{"text":930,"type":754}," 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":750,"content":932},[933],{"text":934,"type":754},"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":936,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":941,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":942,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":937,"component":118,"meta_info":938,"meta_title":7,"block_image":939,"cover_image":940,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00","article",{"_uid":946,"title":947,"plugin":43,"description":948},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":950,"alt":786,"name":7,"focus":7,"title":786,"filename":951,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[958],"featured",60887917,"a3b52459-52c8-4881-8ec1-fc3c6fd48122","wellness/{{story.slug}}",[],["Reactive",964],[965,1275,1555,1781,2004,2418],{"name":966,"created_at":967,"published_at":968,"updated_at":969,"id":970,"uuid":971,"content":972,"slug":1269,"full_slug":1270,"sort_by_date":48,"position":1271,"tag_list":1272,"is_startpage":9,"parent_id":959,"meta_data":48,"group_id":1273,"first_published_at":968,"release_id":48,"lang":60,"path":961,"alternates":1274,"default_full_slug":48,"translated_slugs":48},"Nap Time | Does Taking a Snooze Enhance Boxing Performance?","2022-07-13T16:45:16.757Z","2022-11-04T18:40:52.244Z","2022-11-04T18:40:52.271Z",163139100,"69d75765-9569-4e91-b10d-fbe29ed0982d",{"_uid":973,"faqs":974,"title":966,"topic":987,"author":1002,"content":1003,"category":1251,"schedule":1259,"component":944,"meta_info":1260,"cover_image":1264,"description":1263,"contributors":1268},"13dcb405-3683-42a1-8d1e-b249a63d2947",[975,979,983],{"_uid":976,"answer":977,"question":978,"component":670},"2af368a9-5c78-4440-a2f5-a48b18dd8df9","Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just 10 minutes of sleep can hold many benefits for the body and mind.\n\nClinical Program Director of Athlete Services at the Centre for Sleep & Human Performance Dr. Amy Bender explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion Rocky Harris. She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.\nWidely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an interview with CBS Sports. In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”","How does napping help boxing performance?",{"_uid":980,"answer":981,"question":982,"component":670},"ca533f9b-1087-457e-b673-3aabd1a574a8","-Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.\n-Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.\n-Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.\n-Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.","What are the benefits of napping?",{"_uid":984,"answer":985,"question":986,"component":670},"e4529e82-df74-4fd8-8236-15954890f888","We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.\n\nTiming - The ideal time for a nap is early afternoon, between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.\n\nLength - Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.\n\nSetting - While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.\n\nScheduling - If you are training for a fight or a big game, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, Dr. Bender recommends an extended nap length of around 90 minutes for athletes.","How do you take a successful nap?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":988,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1000,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1001,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":989,"component":39,"meta_info":997,"block_image":998,"cover_image":999,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":990,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":995,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":991,"component":118,"meta_info":992,"meta_title":7,"block_image":993,"cover_image":994,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":747,"content":1004},[1005,1009,1021,1025,1030,1044,1056,1076,1085,1097,1102,1128,1138,1143,1147,1152,1164,1169,1173,1178,1182,1187,1198,1203,1213,1225,1237,1242],{"type":750,"content":1006},[1007],{"text":1008,"type":754},"Have you been waiting for permission to take more naps? Here it is.",{"type":750,"content":1010},[1011,1013,1019],{"text":1012,"type":754},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":1014,"type":754,"marks":1015},"muscle recovery",[1016],{"type":758,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":1020,"type":754},". While most of us recognize the importance of 7-9 hours of good quality slumber every night, many have dismissed the power of the midday snooze for a quick body boost. Now, an increasing number of professional athletes and doctors alike are hailing the benefits of the ‘power nap’ for improved mental and physical performance.",{"type":750,"content":1022},[1023],{"text":1024,"type":754},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":791,"attrs":1026,"content":1027},{"level":793},[1028],{"text":1029,"type":754},"How Does Napping Help Boxing Performance?",{"type":776,"attrs":1031},{"id":1032,"body":1033},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[1034],{"url":1035,"_uid":1037,"image":1038,"component":1042,"copyright_details":1043},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"story","i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":1039,"alt":1040,"name":7,"focus":48,"title":1040,"filename":1041,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png","content_image",[],{"type":750,"content":1045},[1046,1048,1054],{"text":1047,"type":754},"Any form of physical training will challenge your body, causing tiredness and muscle strain. Sleep is the best reset, and studies show that even just ",{"text":1049,"type":754,"marks":1050},"10 minutes of sleep",[1051],{"type":758,"attrs":1052},{"href":1053,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":1055,"type":754}," can hold many benefits for the body and mind.",{"type":750,"content":1057},[1058,1060,1066,1068,1074],{"text":1059,"type":754},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":1061,"type":754,"marks":1062},"Dr. Amy Bender",[1063],{"type":758,"attrs":1064},{"href":1065,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":1067,"type":754}," explains that napping can offer a mood and energy boost while making up for any sleep deficits from the night before. This is especially important for athletes like five-time Muay Thai Champion ",{"text":1069,"type":754,"marks":1070},"Rocky Harris",[1071],{"type":758,"attrs":1072},{"href":1073,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":1075,"type":754},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":776,"attrs":1077},{"id":1032,"body":1078},[1079],{"_uid":1080,"text":1081,"image":1082,"author":1083,"component":1084},"i-ca9129da-e70c-4c0f-848e-7b0c31d8a2eb","I implemented this in my last fight camp cause Lebron James recommended scheduling naps throughout the day on his Calm app program. I had more energy going into second workouts. It’s also great for people who are light sleepers, have interrupted sleep at night, or struggle getting in 7-8 hours overnight.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Raquel \"Rocky\" Harris","pull_quote",{"type":750,"content":1086},[1087,1089,1095],{"text":1088,"type":754},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":1090,"type":754,"marks":1091},"interview with CBS Sports",[1092],{"type":758,"attrs":1093},{"href":1094,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":1096,"type":754},". In addition to aiming for 8-9 hours every night, Lebron knows a good nap will keep you at the top of your game. “For my 13-year career, I’ve taken a nap, for the most part, every day and for sure on game days,” he explained. “There is no better recovery than sleep.”",{"type":791,"attrs":1098,"content":1099},{"level":793},[1100],{"text":1101,"type":754},"Benefits of Napping",{"type":815,"content":1103},[1104,1110,1116,1122],{"type":818,"content":1105},[1106],{"type":750,"content":1107},[1108],{"text":1109,"type":754},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":818,"content":1111},[1112],{"type":750,"content":1113},[1114],{"text":1115,"type":754},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":818,"content":1117},[1118],{"type":750,"content":1119},[1120],{"text":1121,"type":754},"Sustained Energy - Even a short nap can give you that added energy to make it through that workout or at least the remainder of your daily schedule.",{"type":818,"content":1123},[1124],{"type":750,"content":1125},[1126],{"text":1127,"type":754},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":776,"attrs":1129},{"id":1032,"body":1130},[1131],{"url":1132,"_uid":1133,"image":1134,"component":1042,"copyright_details":1137},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":1135,"alt":1040,"name":7,"focus":48,"title":1040,"filename":1136,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":791,"attrs":1139,"content":1140},{"level":793},[1141],{"text":1142,"type":754},"The Art of a Successful Snooze",{"type":750,"content":1144},[1145],{"text":1146,"type":754},"We’ve all felt the tug of pure exhaustion and opted for a nap that we probably regretted. Maybe we fell asleep awkwardly and woke up achy, felt groggier than recharged, or couldn’t fall back asleep at our normal bedtime. An ill-planned nap can backfire, but there are some ways to ensure your nap is giving you all the benefits and none of the remorse.",{"type":791,"attrs":1148,"content":1149},{"level":810},[1150],{"text":1151,"type":754},"Timing",{"type":750,"content":1153},[1154,1156,1162],{"text":1155,"type":754},"The ideal time for a nap is ",{"text":1157,"type":754,"marks":1158},"early afternoon",[1159],{"type":758,"attrs":1160},{"href":1161,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Take%20naps%20in%20the%20early,time%20of%20day%20to%20nap.",{"text":1163,"type":754},", between 1pm and 3pm. Our bodies naturally experience some fatigue during this period of the day, and it is early enough that it isn’t likely to interfere with our normal sleep time.",{"type":791,"attrs":1165,"content":1166},{"level":810},[1167],{"text":1168,"type":754},"Length ",{"type":750,"content":1170},[1171],{"text":1172,"type":754},"Determining how long your nap should depend on what you want to get out of it and of course, how much time you can afford during the day. A solid slumber of at least 45 minutes is necessary to jumpstart recovery as it allows time for your body to fall into a deeper sleep. If you only have 20 minutes, it’s still enough for an energy boost to get you through the afternoon.",{"type":791,"attrs":1174,"content":1175},{"level":810},[1176],{"text":1177,"type":754},"Setting",{"type":750,"content":1179},[1180],{"text":1181,"type":754},"While finding a cool, dark, quiet sleep sanctuary for your midday nap is ideal, it’s not always possible. If you need to improvise away from the comfort of your own bedroom, consider getting some quality eye shades and earplugs. Make sure to find a comfortable reclined position to take all the stress off your muscles and joints.",{"type":791,"attrs":1183,"content":1184},{"level":810},[1185],{"text":1186,"type":754},"Scheduling",{"type":750,"content":1188},[1189,1191,1196],{"text":1190,"type":754},"If you are training for a fight, big game, or a race, it might help to calendar in your daily naps like Rocky and Lebron. Keeping the same nap time consecutively can help your body develop a natural schedule around restful recovery. During intense training periods, ",{"text":1192,"type":754,"marks":1193},"Dr. Bender recommends",[1194],{"type":758,"attrs":1195},{"href":1065,"uuid":48,"anchor":48,"target":762,"linktype":13},{"text":1197,"type":754}," an extended nap length of around 90 minutes for athletes.",{"type":791,"attrs":1199,"content":1200},{"level":793},[1201],{"text":1202,"type":754},"Dreaming of Greatness",{"type":776,"attrs":1204},{"id":1032,"body":1205},[1206],{"url":1207,"_uid":1208,"image":1209,"component":1042,"copyright_details":1212},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":1210,"alt":1040,"name":7,"focus":48,"title":1040,"filename":1211,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":750,"content":1214},[1215,1217,1223],{"text":1216,"type":754},"Boxing training is all about making ",{"text":1218,"type":754,"marks":1219},"healthy lifestyle choices",[1220],{"type":758,"attrs":1221},{"href":1222,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":1224,"type":754},", and sleep is foundational to a fighter’s well-balanced approach. Proper sleep impacts our mental, emotional, and physical health on every level. For athletes, poor sleep can mean the difference between winning and losing – which is why many of them are now incorporating naptime into their training routine. ",{"type":750,"content":1226},[1227,1229,1235],{"text":1228,"type":754},"When you’re training hard, remember that ",{"text":1230,"type":754,"marks":1231},"recovery",[1232],{"type":758,"attrs":1233},{"href":1234,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1236,"type":754}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":791,"attrs":1238,"content":1239},{"level":793},[1240],{"text":1241,"type":754},"Train Like a Fighter",{"type":750,"content":1243},[1244,1245,1249],{"text":920,"type":754},{"text":922,"type":754,"marks":1246},[1247],{"type":758,"attrs":1248},{"href":926,"uuid":48,"anchor":48,"target":762,"linktype":13},{"text":1250,"type":754}," 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":1252,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1257,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1253,"component":118,"meta_info":1254,"meta_title":7,"block_image":1255,"cover_image":1256,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-08 00:00",{"_uid":1261,"title":1262,"plugin":43,"description":1263},"4a4e29ad-0b2a-4987-b552-1d1743b1f721","Does Taking a Nap Enhance Boxing Performance? | FightCamp","Sleep is synonymous with recovery. Whether you have a solid sleep schedule or struggle nightly, a nap can benefit your brain, body, and boxing performance.",{"id":1265,"alt":1266,"name":7,"focus":48,"title":1266,"filename":1267,"copyright":7,"fieldtype":50},5281292,"FightCamp - Taking a nap to enhance boxing performance","https://a.storyblok.com/f/115220/2400x990/b9627c0ba1/nap-time-does-taking-a-snooze-enhance-boxing-performance.png",[],"nap-time-does-taking-a-snooze-enhance-boxing-performance","blogs/nap-time-does-taking-a-snooze-enhance-boxing-performance",-5050,[958],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":1276,"created_at":1277,"published_at":1278,"updated_at":1279,"id":1280,"uuid":1281,"content":1282,"slug":1547,"full_slug":1548,"sort_by_date":48,"position":1549,"tag_list":1550,"is_startpage":9,"parent_id":959,"meta_data":48,"group_id":1552,"first_published_at":1553,"release_id":48,"lang":60,"path":961,"alternates":1554,"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":1283,"faqs":1284,"title":1276,"topic":1301,"author":1316,"content":1317,"category":1528,"schedule":1536,"component":944,"meta_info":1537,"cover_image":1541,"description":1545,"contributors":1546},"e830f475-d311-47a7-a580-bf4708fb885a",[1285,1289,1293,1297],{"_uid":1286,"answer":1287,"question":1288,"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":1290,"answer":1291,"question":1292,"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":1294,"answer":1295,"question":1296,"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":1298,"answer":1299,"question":1300,"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":1302,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1314,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"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":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":747,"content":1318},[1319,1333,1344,1368,1373,1376,1381,1384,1389,1403,1407,1411,1415,1419,1423,1427,1432,1436,1444,1448,1452,1456,1460,1464,1468,1472,1480,1484,1488,1492,1496,1500,1505,1509,1514,1524],{"type":750,"content":1320},[1321,1323,1331],{"text":1322,"type":754},"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":1324,"type":754,"marks":1325},"according to most experts",[1326,1330],{"type":758,"attrs":1327},{"href":1328,"uuid":48,"anchor":48,"custom":1329,"target":762,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":764},{"text":1332,"type":754},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":750,"content":1334},[1335,1337,1342],{"text":1336,"type":754},"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":1338,"type":754,"marks":1339},"“let food be thy medicine,” ",[1340],{"type":1341},"italic",{"text":1343,"type":754},"as well as believing that disease was not a punishment from the Gods. ",{"type":750,"content":1345},[1346,1348,1356,1358,1366],{"text":1347,"type":754},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":1349,"type":754,"marks":1350},"coined the term wellness",[1351,1355],{"type":758,"attrs":1352},{"href":1353,"uuid":48,"anchor":48,"custom":1354,"target":762,"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":764},{"text":1357,"type":754},", 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":1359,"type":754,"marks":1360},"fitness and wellness",[1361,1365],{"type":758,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"custom":1364,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":764},{"text":1367,"type":754}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":791,"attrs":1369,"content":1370},{"level":793},[1371],{"text":1372,"type":754},"What is Fitness?",{"type":750,"content":1374},[1375],{"text":1287,"type":754},{"type":791,"attrs":1377,"content":1378},{"level":793},[1379],{"text":1380,"type":754},"What is Wellness?",{"type":750,"content":1382},[1383],{"text":1291,"type":754},{"type":791,"attrs":1385,"content":1386},{"level":793},[1387],{"text":1388,"type":754},"How to Set Goals for Fitness and Wellness",{"type":750,"content":1390},[1391,1393,1401],{"text":1392,"type":754},"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":1394,"type":754,"marks":1395},"S.M.A.R.T. goals",[1396,1400],{"type":758,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"custom":1399,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":764},{"text":1402,"type":754},":",{"type":750,"content":1404},[1405],{"text":1406,"type":754},"S - Specific",{"type":750,"content":1408},[1409],{"text":1410,"type":754},"M - Measurable",{"type":750,"content":1412},[1413],{"text":1414,"type":754},"A - Achievable",{"type":750,"content":1416},[1417],{"text":1418,"type":754},"R - Relevant",{"type":750,"content":1420},[1421],{"text":1422,"type":754},"T - Timeframe ",{"type":750,"content":1424},[1425],{"text":1426,"type":754},"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":791,"attrs":1428,"content":1429},{"level":810},[1430],{"text":1431,"type":754},"Fitness",{"type":750,"content":1433},[1434],{"text":1435,"type":754},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":815,"content":1437},[1438],{"type":818,"content":1439},[1440],{"type":750,"content":1441},[1442],{"text":1443,"type":754},"Example Goal: Weight loss",{"type":750,"content":1445},[1446],{"text":1447,"type":754},"S - 30 lbs.",{"type":750,"content":1449},[1450],{"text":1451,"type":754},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":750,"content":1453},[1454],{"text":1455,"type":754},"A - Doable through proper exercise and nutrition management",{"type":750,"content":1457},[1458],{"text":1459,"type":754},"R - Plan for setbacks (ex. Traveling for work)",{"type":750,"content":1461},[1462],{"text":1463,"type":754},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":791,"attrs":1465,"content":1466},{"level":810},[1467],{"text":339,"type":754},{"type":750,"content":1469},[1470],{"text":1471,"type":754},"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":815,"content":1473},[1474],{"type":818,"content":1475},[1476],{"type":750,"content":1477},[1478],{"text":1479,"type":754},"Example Goal: Taking supplements every day (habit creation)",{"type":750,"content":1481},[1482],{"text":1483,"type":754},"S - Take fish oil in the morning, and melatonin in the evening",{"type":750,"content":1485},[1486],{"text":1487,"type":754},"M - Create a calendar chart to track progress - mark off successful days",{"type":750,"content":1489},[1490],{"text":1491,"type":754},"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":750,"content":1493},[1494],{"text":1495,"type":754},"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":750,"content":1497},[1498],{"text":1499,"type":754},"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":791,"attrs":1501,"content":1502},{"level":793},[1503],{"text":1504,"type":754},"Progress Over Perfection",{"type":750,"content":1506},[1507],{"text":1508,"type":754},"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":791,"attrs":1510,"content":1511},{"level":793},[1512],{"text":1513,"type":754},"Train For Your Fitness & Wellness",{"type":750,"content":1515},[1516,1517,1523],{"text":920,"type":754},{"text":922,"type":754,"marks":1518},[1519,1522],{"type":758,"attrs":1520},{"href":926,"uuid":48,"anchor":48,"custom":1521,"target":762,"linktype":13},{},{"type":764},{"text":930,"type":754},{"type":750,"content":1525},[1526],{"text":1527,"type":754},"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":1529,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1534,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1530,"component":118,"meta_info":1531,"meta_title":7,"block_image":1532,"cover_image":1533,"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":1538,"title":1539,"plugin":43,"description":1540},"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":1542,"alt":1543,"name":7,"focus":7,"title":1543,"filename":1544,"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,[958,1551],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":1556,"created_at":1557,"published_at":1558,"updated_at":1559,"id":1560,"uuid":1561,"content":1562,"slug":1774,"full_slug":1775,"sort_by_date":48,"position":1776,"tag_list":1777,"is_startpage":9,"parent_id":959,"meta_data":48,"group_id":1778,"first_published_at":1779,"release_id":48,"lang":60,"path":961,"alternates":1780,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":1563,"faqs":1564,"title":1556,"topic":1597,"author":728,"content":1612,"category":1755,"schedule":1763,"component":944,"meta_info":1764,"cover_image":1768,"description":1772,"contributors":1773},"cb154773-a461-4e7f-8fa3-509a355410cd",[1565,1569,1573,1577,1581,1585,1589,1593],{"_uid":1566,"answer":1567,"question":1568,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":1570,"answer":1571,"question":1572,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":1574,"answer":1575,"question":1576,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":1578,"answer":1579,"question":1580,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":1582,"answer":1583,"question":1584,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":1586,"answer":1587,"question":1588,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":1590,"answer":1591,"question":1592,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":1594,"answer":1595,"question":1596,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1598,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1611,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1599,"component":39,"meta_info":1607,"block_image":1608,"cover_image":1609,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1600,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1605,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1606,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1601,"component":118,"meta_info":1602,"meta_title":7,"block_image":1603,"cover_image":1604,"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":747,"content":1613},[1614,1618,1631,1635,1649,1654,1686,1690,1693,1697,1700,1704,1707,1711,1715,1719,1722,1726,1729,1734,1738,1742,1752],{"type":750,"content":1615},[1616],{"text":1617,"type":754},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":776,"attrs":1619},{"id":1620,"body":1621},"33364d76-077d-411d-996c-9da95986ad05",[1622],{"_uid":1623,"link":1624,"image":1626,"title":1630,"component":789},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":1625,"target":762,"linktype":13,"fieldtype":14,"cached_url":1625},"https://youtu.be/lOA9rPKcLSI",{"id":1627,"alt":1628,"name":7,"focus":7,"title":1628,"filename":1629,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS",{"type":791,"attrs":1632,"content":1633},{"level":793},[1634],{"text":1568,"type":754},{"type":750,"content":1636},[1637,1639,1647],{"text":1638,"type":754},"A ",{"text":1640,"type":754,"marks":1641},"traditional Chinese medicine",[1642,1646],{"type":758,"attrs":1643},{"href":1644,"uuid":48,"anchor":48,"custom":1645,"target":762,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":764},{"text":1648,"type":754},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":791,"attrs":1650,"content":1651},{"level":810},[1652],{"text":1653,"type":754},"Benefits of Muscle Scraping",{"type":815,"content":1655},[1656,1662,1668,1674,1680],{"type":818,"content":1657},[1658],{"type":750,"content":1659},[1660],{"text":1661,"type":754},"Improves blood circulation",{"type":818,"content":1663},[1664],{"type":750,"content":1665},[1666],{"text":1667,"type":754},"Increases range of motion in the muscle",{"type":818,"content":1669},[1670],{"type":750,"content":1671},[1672],{"text":1673,"type":754},"Relieves muscle pain or stiffness",{"type":818,"content":1675},[1676],{"type":750,"content":1677},[1678],{"text":1679,"type":754},"Promotes metabolic cell repair",{"type":818,"content":1681},[1682],{"type":750,"content":1683},[1684],{"text":1685,"type":754},"Stimulates muscle healing and recovery",{"type":791,"attrs":1687,"content":1688},{"level":793},[1689],{"text":1576,"type":754},{"type":750,"content":1691},[1692],{"text":1575,"type":754},{"type":791,"attrs":1694,"content":1695},{"level":793},[1696],{"text":1580,"type":754},{"type":750,"content":1698},[1699],{"text":1579,"type":754},{"type":791,"attrs":1701,"content":1702},{"level":793},[1703],{"text":1584,"type":754},{"type":750,"content":1705},[1706],{"text":1583,"type":754},{"type":791,"attrs":1708,"content":1709},{"level":793},[1710],{"text":1588,"type":754},{"type":750,"content":1712},[1713],{"text":1714,"type":754},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":791,"attrs":1716,"content":1717},{"level":793},[1718],{"text":1592,"type":754},{"type":750,"content":1720},[1721],{"text":1591,"type":754},{"type":791,"attrs":1723,"content":1724},{"level":793},[1725],{"text":1596,"type":754},{"type":750,"content":1727},[1728],{"text":1595,"type":754},{"type":791,"attrs":1730,"content":1731},{"level":793},[1732],{"text":1733,"type":754},"Muscle Scraping - Smash or Pass?",{"type":750,"content":1735},[1736],{"text":1737,"type":754},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":791,"attrs":1739,"content":1740},{"level":793},[1741],{"text":916,"type":754},{"type":750,"content":1743},[1744,1745,1751],{"text":920,"type":754},{"text":922,"type":754,"marks":1746},[1747,1750],{"type":758,"attrs":1748},{"href":926,"uuid":48,"anchor":48,"custom":1749,"target":762,"linktype":13},{},{"type":764},{"text":930,"type":754},{"type":750,"content":1753},[1754],{"text":934,"type":754},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1756,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1761,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1762,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1757,"component":118,"meta_info":1758,"meta_title":7,"block_image":1759,"cover_image":1760,"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":1765,"title":1766,"plugin":43,"description":1767},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":1769,"alt":1770,"name":7,"focus":7,"title":1770,"filename":1771,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[958],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":1782,"created_at":1783,"published_at":1784,"updated_at":1785,"id":1786,"uuid":1787,"content":1788,"slug":1997,"full_slug":1998,"sort_by_date":48,"position":1999,"tag_list":2000,"is_startpage":9,"parent_id":959,"meta_data":48,"group_id":2001,"first_published_at":2002,"release_id":48,"lang":60,"path":961,"alternates":2003,"default_full_slug":48,"translated_slugs":48},"Healthy Holiday Eating: Tips To Make Thanksgiving Healthier","2022-11-10T06:27:10.129Z","2022-11-18T17:00:59.678Z","2022-11-18T17:00:59.704Z",217154813,"bbc975bc-dcd4-4a43-b3b1-4f51034f2fe8",{"_uid":1789,"faqs":1790,"title":1782,"topic":1799,"author":1814,"content":1815,"category":1980,"schedule":1988,"component":944,"meta_info":1989,"cover_image":1993,"description":1992,"contributors":1996},"6218a961-b18f-4ab0-8901-a897312c5183",[1791,1795],{"_uid":1792,"answer":1793,"question":1794,"component":670},"ba58d7ff-ebc4-45cc-aba3-19032d3c7416","1. Make Plants the Center of Your Plate\nFightCamp - Healthy Holiday Eating for Thanksgiving\nPlant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  \n\n2. Swap Dairy for Dairy-free Alternatives\nRecipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!\n\n3. Make Homemade Cranberry Sauce to Cut the Sugar Content\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nFresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. \n\n4. Swap Butter for Olive Oil \nWhen making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “healthy fats”) which promote heart health and lower inflammation. \n\n5. Skip the Bread\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nDinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. \n\n6. Use the “Healthy Plate” Guide\nInstead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. \n\n7. Try Sampling Desserts\nFightCamp - Healthy Holiday Eating Tips for Thanksgiving\nWho doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.\n\n8. Don’t Try to “Save Your Appetite” \nMany people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ","What are tips for eating healthier on Thanksgiving?",{"_uid":1796,"answer":1797,"question":1798,"component":670},"43a158aa-4743-4502-b43a-c57efae8e0de","Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy Thanksgiving recipes that taste delicious without compromising your health journey.","Can you eat healthy during Thanksgiving?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":1800,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":1812,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":1801,"component":39,"meta_info":1809,"block_image":1810,"cover_image":1811,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1802,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1807,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1808,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1803,"component":118,"meta_info":1804,"meta_title":7,"block_image":1805,"cover_image":1806,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"type":747,"content":1816},[1817,1829,1834,1846,1850,1855,1859,1864,1875,1879,1884,1896,1901,1911,1915,1920,1924,1929,1939,1943,1953,1957,1962,1966,1971],{"type":750,"content":1818},[1819,1821,1827],{"text":1820,"type":754},"Thanksgiving is a wonderful time to gather with family and friends while enjoying delicious meals. However, if you are on a health kick and trying to eat better, the traditional Thanksgiving menu may not fit into your diet plan. The good news is that you don’t have to skip the Thanksgiving feast, rather, there are ways to make healthy ",{"text":1822,"type":754,"marks":1823},"Thanksgiving recipes",[1824],{"type":758,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"text":1828,"type":754}," that taste delicious without compromising your health journey. Here are 8 dietitian-approved tips for a healthy Thanksgiving meal. ",{"type":791,"attrs":1830,"content":1831},{"level":810},[1832],{"text":1833,"type":754},"Make Plants the Center of Your Plate",{"type":776,"attrs":1835},{"id":1836,"body":1837},"ab478b06-2860-413f-8e11-7bcdb65169f4",[1838],{"url":1839,"_uid":1840,"image":1841,"component":1042,"copyright_details":1845},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-606c3ccb-1d75-4c90-bd7e-68d684f572f4",{"id":1842,"alt":1843,"name":7,"focus":7,"title":1843,"filename":1844,"copyright":7,"fieldtype":50,"is_external_url":9},6361329,"FightCamp - Healthy Holiday Eating for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/4a3c214b94/plant-based-foods-for-thanksgiving.png",[],{"type":750,"content":1847},[1848],{"text":1849,"type":754},"Plant-based foods such as fruits, vegetables, whole grains, and legumes are highly nutritious and health-promoting foods. By making them the center of your plate, you will be consuming more nutrients and fiber with fewer calories, saturated fats, and sodium as compared to animal-based foods. These foods are also high in fiber, so they are more satiating and can help prevent overeating. One way to do this is to add healthy Thanksgiving sides such as roasted Brussels sprouts, sauteed greens, glazed carrots, and green beans to your plate so that they make up the majority of your meal, while still leaving some room for foods such as turkey and stuffing.  ",{"type":791,"attrs":1851,"content":1852},{"level":810},[1853],{"text":1854,"type":754},"Swap Dairy for Dairy-free Alternatives",{"type":750,"content":1856},[1857],{"text":1858,"type":754},"Recipes that call for whole milk and dairy products can be made healthier by using non-dairy alternatives. That’s because whole milk, heavy cream, cheese, and cream cheese are often high in calories and saturated fat while providing no fiber. They can also cause gastrointestinal discomfort such as gas, bloating, and diarrhea, and can promote inflammation. Non-dairy alternatives such as plant milk, plant-based cheeses, yogurts, and cream cheese are often lower in saturated fat, provide fewer calories, and contain no cholesterol. Plus, they won’t compromise your recipe and your guests won’t even notice the difference!",{"type":791,"attrs":1860,"content":1861},{"level":810},[1862],{"text":1863,"type":754},"Make Homemade Cranberry Sauce to Cut the Sugar Content",{"type":776,"attrs":1865},{"id":1836,"body":1866},[1867],{"url":1868,"_uid":1869,"image":1870,"component":1042,"copyright_details":1874},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-7f2c664f-e876-411b-b0e9-b253dc35e36c",{"id":1871,"alt":1872,"name":7,"focus":7,"title":1872,"filename":1873,"copyright":7,"fieldtype":50,"is_external_url":9},6362434,"FightCamp - Healthy Holiday Eating Tips for Thanksgiving","https://a.storyblok.com/f/115220/1100x1100/67cf1dfc4a/homemade-cranberry-sauce.png",[],{"type":750,"content":1876},[1877],{"text":1878,"type":754},"Fresh cranberries are high in antioxidants, fiber, and vitamin C while being low in calories and fat. However, cranberry sauce packs tons of sugar, offsetting the benefits of cranberries. In fact, one serving of canned cranberry sauce contains 22 grams of added sugars, which is the equivalent of two glazed donuts! A healthier option is to make your own cranberry sauce – there are many low-sugar recipes you can make to still enjoy this tasty dish without getting a sugar high. ",{"type":791,"attrs":1880,"content":1881},{"level":810},[1882],{"text":1883,"type":754},"Swap Butter for Olive Oil ",{"type":750,"content":1885},[1886,1888,1894],{"text":1887,"type":754},"When making recipes that call for butter such as sauteed vegetables, casseroles, and mashed potatoes, try using olive oil or avocado oil instead. Butter is a calorie-dense food and high in saturated fat, which raises cholesterol levels and increases your risk of heart disease. Oils such as olive oil and avocado oil are high in unsaturated fats (also known as “",{"text":1889,"type":754,"marks":1890},"healthy fats",[1891],{"type":758,"attrs":1892},{"href":1893,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-fats-an-essential-part-of-a-boxers-diet",{"text":1895,"type":754},"”) which promote heart health and lower inflammation. ",{"type":791,"attrs":1897,"content":1898},{"level":810},[1899],{"text":1900,"type":754},"Skip the Bread",{"type":776,"attrs":1902},{"id":1836,"body":1903},[1904],{"url":1905,"_uid":1906,"image":1907,"component":1042,"copyright_details":1910},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-0ecd4ac6-a001-481a-9309-a074b37b6556",{"id":1908,"alt":1872,"name":7,"focus":7,"title":1872,"filename":1909,"copyright":7,"fieldtype":50,"is_external_url":9},6362651,"https://a.storyblok.com/f/115220/1100x1100/af3596f1ff/skip-the-bread.png",[],{"type":750,"content":1912},[1913],{"text":1914,"type":754},"Dinner rolls are a popular item on the Thanksgiving menu, but they don’t contribute much flavor and have poor nutritional value. Because they are made with refined flour, they lack fiber and therefore are not satiating. White bread can also more easily spike your blood sugar levels, which can promote fat storage and increase hunger levels. Instead of using up your calories on a plain dinner roll, save your appetite for the many delicious dishes on the table such as casseroles, roasted vegetables, stuffing, and mashed potatoes. ",{"type":791,"attrs":1916,"content":1917},{"level":810},[1918],{"text":1919,"type":754},"Use the “Healthy Plate” Guide",{"type":750,"content":1921},[1922],{"text":1923,"type":754},"Instead of taking a little bit of everything and going back for seconds, thirds, and fourths, use the healthy plate guide to build a more balanced and portion-controlled meal. The healthy plate guide includes all the food groups in the right proportions, helping you eat a nutrient-dense meal that will keep you satiated, without going overboard on the calories. Fill half of your plate with colorful fruits and vegetables such as roasted brussels sprouts, green beans, and carrots, one-fourth of your plate with protein such as lean turkey, and one-fourth of your plate with grains or starchy vegetables such as stuffing and sweet potatoes. ",{"type":791,"attrs":1925,"content":1926},{"level":810},[1927],{"text":1928,"type":754},"Try Sampling Desserts",{"type":776,"attrs":1930},{"id":1836,"body":1931},[1932],{"url":1933,"_uid":1934,"image":1935,"component":1042,"copyright_details":1938},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-25c94335-c3f6-443d-8faf-75927a183e45",{"id":1936,"alt":1872,"name":7,"focus":7,"title":1872,"filename":1937,"copyright":7,"fieldtype":50,"is_external_url":9},6361431,"https://a.storyblok.com/f/115220/1100x1100/8cf080453a/sample-thanksgiving-desserts.png",[],{"type":750,"content":1940},[1941],{"text":1942,"type":754},"Who doesn’t love pumpkin pie? Desserts are in fact delicious but are also very easy to overeat because they lack fiber and nutrients while packing a lot of calories, fat, and added sugars – things your body loves to indulge in. This year, you can choose to enjoy desserts more mindfully. One tip is to take “sample sizes” of a few different desserts rather than eating full-size portions of each dessert, that way you can eat a little bit of each without overeating. If you’re making a dessert dish at home, you can look for healthier recipes that use less sugar and substitute refined flour with whole grain flour such as when making pie crust.",{"type":791,"attrs":1944,"content":1945},{"level":810},[1946,1948],{"text":1947,"type":754},"Don’t Try to “Save Your Appetite”",{"text":1949,"type":754,"marks":1950}," ",[1951],{"type":1952},"bold",{"type":750,"content":1954},[1955],{"text":1956,"type":754},"Many people have the habit of “saving their appetite” for the Thanksgiving dinner by skipping meals or eating very few calories leading up to it. If you do this, you are much more likely to overeat at dinner to the point of feeling uncomfortably full. Instead, try eating normally throughout the day and consume both breakfast and lunch before Thanksgiving dinner. That way, you won’t be “famished” before dinner, and you will be able to listen to your body’s hunger and fullness cues so that you can eat a normal-sized portion and avoid the famous “food coma.” ",{"type":791,"attrs":1958,"content":1959},{"level":793},[1960],{"text":1961,"type":754},"Putting Your Health First ",{"type":750,"content":1963},[1964],{"text":1965,"type":754},"Thanksgiving is more than indulging in delicious foods. It is also about gathering with friends and family to spend quality time together and be thankful for the good things in life. However, it’s easy to fall into the “Thanksgiving feast” trap and over-indulge in traditional holiday foods. By following these simple tips, you will be able to make your recipes more nutritious so that you can enjoy Thanksgiving foods more mindfully while prioritizing your health and well-being.",{"type":791,"attrs":1967,"content":1968},{"level":793},[1969],{"text":1970,"type":754},"Eat & Train Like a Fighter",{"type":750,"content":1972},[1973,1974,1978],{"text":920,"type":754},{"text":922,"type":754,"marks":1975},[1976],{"type":758,"attrs":1977},{"href":926,"uuid":48,"anchor":48,"target":762,"linktype":13},{"text":1979,"type":754}," 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":1981,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1986,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1982,"component":118,"meta_info":1983,"meta_title":7,"block_image":1984,"cover_image":1985,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-12 00:00",{"_uid":1990,"title":1991,"plugin":43,"description":1992},"3243f3f8-17ba-4f74-9b2a-5228697d8e4b","oliday Eating: Tips For a Healthier Thanksgiving | FightCamp","Getting your list ready of what to make for your Thanksgiving feast? Don’t start prepping yet till you read our tips for a healthier Thanksgiving meal.",{"id":1994,"alt":1872,"name":7,"focus":7,"title":1872,"filename":1995,"copyright":7,"fieldtype":50,"is_external_url":9},6361313,"https://a.storyblok.com/f/115220/2400x990/06b7393003/fightcamp-healthy-holiday-eating-tips-to-make-thanksgiving-healthier.png",[],"healthy-holiday-eating-tips-to-make-thanksgiving-healthier","blogs/healthy-holiday-eating-tips-to-make-thanksgiving-healthier",-5380,[958],"98ab6e94-8ac8-4f04-9920-6dd22784a348","2022-11-12T08:30:49.946Z",[],{"name":2005,"created_at":2006,"published_at":2007,"updated_at":2008,"id":2009,"uuid":2010,"content":2011,"slug":2411,"full_slug":2412,"sort_by_date":48,"position":2413,"tag_list":2414,"is_startpage":9,"parent_id":959,"meta_data":48,"group_id":2415,"first_published_at":2416,"release_id":48,"lang":60,"path":961,"alternates":2417,"default_full_slug":48,"translated_slugs":48},"The Making of the Basic Nutrition Path with Tyler Minton","2022-10-13T16:16:15.879Z","2022-11-11T07:25:42.765Z","2022-11-11T07:25:42.793Z",203472806,"02359418-566b-47c2-8ccc-cf0135b27002",{"_uid":2012,"faqs":2013,"title":2005,"topic":2026,"author":1002,"content":2041,"category":2393,"schedule":2401,"component":944,"meta_info":2402,"cover_image":2406,"description":2405,"contributors":2410},"a5b4c070-69b5-4676-bb7a-6065062d3f96",[2014,2018,2022],{"_uid":2015,"answer":2016,"question":2017,"component":670},"7471cb29-ed71-48b4-9e02-058504a08f0d","Professional MMA fighter and top nutritionist Tyler Minton knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.\n\nTyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the FightCamp App.","Who is Tyler Minton?",{"_uid":2019,"answer":2020,"question":2021,"component":670},"f2890d80-cce7-4c37-bf23-57ab105381a4","Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.\n\nHere’s what to expect from each information-packed chapter in this 10-part series:\n\nChapter 1 - Energy Balance\nEnergy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.\n\nChapter 2 - How Calories Are Burned\nWhen most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.\n\nChapter 3 – Macronutrients\nMacronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.\n\nChapter 4 - Quality Focused Approach Eating Strategy\nAlthough the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.\n\nChapter 5 - Quantity Focused Approach Eating Strategy\nThis is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.\n\nChapter 6 - The Importance of Hydration\nHydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.\n\nChapter 7 - Real World Application Meal Prep\nHere you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.\n\nChapter 8 - Post Workout Smoothie\nIn this chapter, Tyler teams up with FightCamp Trainer Aaron Swenson to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.\n\nChapter 9 - Question and Answers\nFightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.\n\nChapter 10 - How Fighters Cut Weight\nTyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.","What is the Nutrition series with Tyler Minton on the FightCamp app?",{"_uid":2023,"answer":2024,"question":2025,"component":670},"d4444783-61ac-4f99-9720-a69b4495c529","Why is this series important for FightCamp members or anyone?\nWorking out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.\n\nWhy are you the perfect person to lead this series?\nI have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.\n\nHow did you get in contact with FightCamp?\nFightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.\n\n-What was your experience like on set?\nI had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.\n\n-What was your favorite part of the experience?\nMy favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.\n\n-What is something you learned while you were on set filming with FightCamp?\nI learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.\n\n-What was the hardest part of the experience?\nFor me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. \n\n-If you were going to film another series with FightCamp, what would the subject matter be?\nI would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.\n\n-Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?\nThey're a lot more enthusiastic! Their energy is unreal!\n\n-How does FightCamp stand out in the fitness industry?\nThis is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".\n\n-Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?\nOur bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. \n\n-If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? \nYou can't out train a poor diet.\n\n-Did anything unexpected happen while you were filming with FightCamp? \nI did better than I expected on camera.\n\n-Have you ever filmed or created something like this before?  If so, how is this different/better? \nI have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.\n\n-What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? \nHow to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. \n\n-Anything else you would like to share?\nThis information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the FightCamp Community to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.","What was Tyler Minton's experience filming with FightCamp?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":2027,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":2039,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":2040,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":2028,"component":39,"meta_info":2036,"block_image":2037,"cover_image":2038,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2029,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2034,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2035,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2030,"component":118,"meta_info":2031,"meta_title":7,"block_image":2032,"cover_image":2033,"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":747,"content":2042},[2043,2055,2068,2072,2077,2089,2093,2097,2102,2106,2111,2115,2120,2124,2129,2133,2138,2142,2147,2151,2156,2160,2165,2177,2182,2186,2191,2195,2200,2211,2215,2219,2224,2228,2233,2237,2242,2246,2251,2255,2260,2264,2269,2273,2278,2282,2287,2291,2296,2300,2305,2309,2314,2318,2323,2327,2332,2336,2341,2345,2350,2354,2359,2371,2376,2385,2389],{"type":750,"content":2044},[2045,2047,2053],{"text":2046,"type":754},"Professional MMA fighter and top nutritionist ",{"text":2048,"type":754,"marks":2049},"Tyler Minton",[2050],{"type":758,"attrs":2051},{"href":2052,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{"text":2054,"type":754}," knows “you can’t out train a poor diet.” Recognized by MMA Junkie as one of the leading nutritionists in combat sports, Tyler has coached champion fighters like Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, Daniel Corier, and more. Now he brings his experience to FightCamp members with his expert series on nutrition.",{"type":750,"content":2056},[2057,2059,2066],{"text":2058,"type":754},"Tyler covers everything you wanted to know about fueling for peak performance. From how calories are burned to real-world meal prep and even insider tips on how pro fighters cut weight, Tyler shares his secrets on optimizing your health and improving your training. You can now watch this series on all things nutrition only on the ",{"text":2060,"type":754,"marks":2061},"FightCamp App",[2062,2065],{"type":758,"attrs":2063},{"href":2064,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":764},{"text":2067,"type":754},".",{"type":750,"content":2069},[2070],{"text":2071,"type":754},"Here’s a sneak peek of what to expect in this cutting-edge series, as well as a Q&A with Tyler about the making of the Nutrition Path.",{"type":791,"attrs":2073,"content":2074},{"level":793},[2075],{"text":2076,"type":754},"Bringing it All to the Table",{"type":776,"attrs":2078},{"id":2079,"body":2080},"d2a05279-4244-4b63-b553-86b665477806",[2081],{"url":2082,"_uid":2083,"image":2084,"component":1042,"copyright_details":2088},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-b957bdb9-8512-4e40-90ab-9a148edbfc80",{"id":2085,"alt":2086,"name":7,"focus":7,"title":2086,"filename":2087,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png",[],{"type":750,"content":2090},[2091],{"text":2092,"type":754},"Tyler is bringing 8 years of education and over 15 years of industry experience to this series. He’s covering everything from scientific formulas to real-world approaches to help the FightCamp community understand the importance of nutrition in reaching their goals.",{"type":750,"content":2094},[2095],{"text":2096,"type":754},"Here’s what to expect from each information-packed chapter in this 10-part series:",{"type":791,"attrs":2098,"content":2099},{"level":810},[2100],{"text":2101,"type":754},"Chapter 1 - Energy Balance",{"type":750,"content":2103},[2104],{"text":2105,"type":754},"Energy balance is the relationship between the calories we consume and the calories we burn. If you’re working out, you probably have a goal involving either losing or gaining weight. In this chapter, you’ll learn how each of these goals is achieved through manipulating calorie intake.",{"type":791,"attrs":2107,"content":2108},{"level":810},[2109],{"text":2110,"type":754},"Chapter 2 - How Calories Are Burned",{"type":750,"content":2112},[2113],{"text":2114,"type":754},"When most people hear ‘calories burned’ they immediately think of working out. There are actually 4 different ways we burn calories in a day, and you may be surprised at just how this process works. Here Tyler takes you through the fascinating science behind how calories are burned.",{"type":791,"attrs":2116,"content":2117},{"level":810},[2118],{"text":2119,"type":754},"Chapter 3 – Macronutrients",{"type":750,"content":2121},[2122],{"text":2123,"type":754},"Macronutrients are nutrients our body needs to supply it with energy in the form of calories. Most of us are familiar with carbohydrates, proteins, and fats, but few people know much about them. This chapter breaks down the role of essential macronutrients in your diet.",{"type":791,"attrs":2125,"content":2126},{"level":810},[2127],{"text":2128,"type":754},"Chapter 4 - Quality Focused Approach Eating Strategy",{"type":750,"content":2130},[2131],{"text":2132,"type":754},"Although the number of calories you eat will determine your weight, the types of food you eat directly impact the way you look and feel. Tyler dispels the myth of ‘good’ and ‘bad’ foods, explaining that there are simply some foods that better support our goals and health than others. Here you’ll learn how to choose an eating strategy that best aligns with your goals.",{"type":791,"attrs":2134,"content":2135},{"level":810},[2136],{"text":2137,"type":754},"Chapter 5 - Quantity Focused Approach Eating Strategy",{"type":750,"content":2139},[2140],{"text":2141,"type":754},"This is a breakdown of calorie estimation techniques, as well as how to adjust for weight maintenance, loss, or gain. Tyler details some of the formulas you can use to choose the right number of calories for your specific goals. If you like details and precision, this chapter is for you.",{"type":791,"attrs":2143,"content":2144},{"level":810},[2145],{"text":2146,"type":754},"Chapter 6 - The Importance of Hydration",{"type":750,"content":2148},[2149],{"text":2150,"type":754},"Hydration is critical, but most people don’t know just how important it is. Water protects our tissue, spinal cord, and joints while optimizing body temperature, digestion, and even brain function. In this chapter, Tyler teaches you how something as simple as drinking the right amount of water can mean success or failure toward your goals.",{"type":791,"attrs":2152,"content":2153},{"level":810},[2154],{"text":2155,"type":754},"Chapter 7 - Real World Application Meal Prep",{"type":750,"content":2157},[2158],{"text":2159,"type":754},"Here you’ll start applying everything you’ve learned. Tyler explains what it looks like to take all the nutritional science and formulas to your plate, demonstrating quality and quantity methods with the perfect balance of macronutrients. If you weren’t hungry before this chapter, you will be by the end.",{"type":791,"attrs":2161,"content":2162},{"level":810},[2163],{"text":2164,"type":754},"Chapter 8 - Post Workout Smoothie",{"type":750,"content":2166},[2167,2169,2175],{"text":2168,"type":754},"In this chapter, Tyler teams up with FightCamp Trainer ",{"text":2170,"type":754,"marks":2171},"Aaron Swenson",[2172],{"type":758,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":2176,"type":754}," to whip up a customizable recipe for a post-workout smoothie. This is one of Tyler’s favorites and is much-loved by his professional clients.",{"type":791,"attrs":2178,"content":2179},{"level":810},[2180],{"text":2181,"type":754},"Chapter 9 - Question and Answers",{"type":750,"content":2183},[2184],{"text":2185,"type":754},"FightCamp Trainer Aaron Swenson hits Tyler up with real questions from the FightCamp community. Watch nutritionist powerhouse Tyler as he flexes his knowledge with off-the-cuff responses in this enlightening Q & A session.",{"type":791,"attrs":2187,"content":2188},{"level":810},[2189],{"text":2190,"type":754},"Chapter 10 - How Fighters Cut Weight",{"type":750,"content":2192},[2193],{"text":2194,"type":754},"Tyler has helped top fighters prepare for their moment in the ring, and now he shares insider tips on how the pros cut weight. He explains that weight cutting is not the same as fat loss and that the health of the athlete always takes priority over unrealistic goals. Find out the real story behind weight cutting in pro combat sports and hear Tyler’s thoughts on weight classes.",{"type":791,"attrs":2196,"content":2197},{"level":793},[2198],{"text":2199,"type":754},"The Making of The Nutrition Path",{"type":776,"attrs":2201},{"id":2079,"body":2202},[2203],{"url":2204,"_uid":2205,"image":2206,"component":1042,"copyright_details":2210},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-85235d61-da61-419c-bc6f-ff4630239e50",{"id":2207,"alt":2208,"name":7,"focus":7,"title":2208,"filename":2209,"copyright":7,"fieldtype":50,"is_external_url":9},6093622,"FightCamp - Nutrition With Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a0fd081b99/fightcamp-q-a-tyler-minton.png",[],{"type":750,"content":2212},[2213],{"text":2214,"type":754},"When FightCamp reached out to Tyler Minton about leading an expert series, he was on board immediately. Many of his clients already use FightCamp and he was excited to offer up his insight to help fighters reach their training goals.",{"type":750,"content":2216},[2217],{"text":2218,"type":754},"Hear about his experience on set with the FightCamp team:",{"type":791,"attrs":2220,"content":2221},{"level":810},[2222],{"text":2223,"type":754},"Why is this series important for FightCamp members or anyone?",{"type":750,"content":2225},[2226],{"text":2227,"type":754},"Working out is only one part of the fitness puzzle. You can only get so far with workouts alone and when you pair a great workout with the right nutrition program, you really start to see the proof of all your hard work.",{"type":791,"attrs":2229,"content":2230},{"level":810},[2231],{"text":2232,"type":754},"Why are you the perfect person to lead this series?",{"type":750,"content":2234},[2235],{"text":2236,"type":754},"I have 8 years of college education and 15 years of industry experience. I've helped hundreds of professional athletes and thousands of the general population with their nutrition goals.",{"type":791,"attrs":2238,"content":2239},{"level":810},[2240],{"text":2241,"type":754},"How did you get in contact with FightCamp?",{"type":750,"content":2243},[2244],{"text":2245,"type":754},"FightCamp reached out to me, and I knew immediately who they were as I've seen a lot of the fighters that I work with use their products.",{"type":791,"attrs":2247,"content":2248},{"level":810},[2249],{"text":2250,"type":754},"What was your experience like on set?",{"type":750,"content":2252},[2253],{"text":2254,"type":754},"I had so much fun! The FightCamp team was extremely professional but kept things fun. I'm really hoping to film another path in the future as I feel like we only scratched the surface of the information I can give to benefit the FightCamp community.",{"type":791,"attrs":2256,"content":2257},{"level":810},[2258],{"text":2259,"type":754},"What was your favorite part of the experience?",{"type":750,"content":2261},[2262],{"text":2263,"type":754},"My favorite part was just talking with the team between takes. Everyone in the company has their own interesting fight or film experiences and it was really great to get to know everyone.",{"type":791,"attrs":2265,"content":2266},{"level":810},[2267],{"text":2268,"type":754},"What is something you learned while you were on set filming with FightCamp?",{"type":750,"content":2270},[2271],{"text":2272,"type":754},"I learned a lot I didn't know about the company including where they got started, where they intend to go, and the technology they use.",{"type":791,"attrs":2274,"content":2275},{"level":810},[2276],{"text":2277,"type":754},"What was the hardest part of the experience?",{"type":750,"content":2279},[2280],{"text":2281,"type":754},"For me, the hardest part was keeping the information concise. Like I said, I have a lot of information to share so it was really hard to pick out the portions I felt people would benefit the most from immediately. ",{"type":791,"attrs":2283,"content":2284},{"level":810},[2285],{"text":2286,"type":754},"If you were going to film another series with FightCamp, what would the subject matter be?",{"type":750,"content":2288},[2289],{"text":2290,"type":754},"I would like to expand on my first series and really break down more of the science of nutrition and the physiology behind it. Almost everyone has dieted before and statistically, most have failed. I would really like to help people understand what it is about their physiology that makes dieting hard and how to use this information to make things easier.",{"type":791,"attrs":2292,"content":2293},{"level":810},[2294],{"text":2295,"type":754},"Talk about the FightCamp Trainers. How do they differ from other trainers and coaches in fitness?",{"type":750,"content":2297},[2298],{"text":2299,"type":754},"They're a lot more enthusiastic! Their energy is unreal!",{"type":791,"attrs":2301,"content":2302},{"level":810},[2303],{"text":2304,"type":754},"How does FightCamp stand out in the fitness industry?",{"type":750,"content":2306},[2307],{"text":2308,"type":754},"This is the only company I have ever seen that combines the conditioning aspect of combat sports with the technique instruction required to do it right. It's not like other fitness programs that use combat sports as a selling point and just yell \"punch\".",{"type":791,"attrs":2310,"content":2311},{"level":810},[2312],{"text":2313,"type":754},"Is training like a fighter a superior way to work out? Why? How is it different than other fitness modalities?",{"type":750,"content":2315},[2316],{"text":2317,"type":754},"Our bodies were made to fight. No other creature in the entire animal kingdom was given as many ways to win a fight as humans and our ability to fight and adapt to combat is why we have remained top of the food chain since the beginning. For this reason, it makes sense that people should be conditioned to fight, should the need ever arise. ",{"type":791,"attrs":2319,"content":2320},{"level":810},[2321],{"text":2322,"type":754},"If there is one point from your series that you would underline in bold for the FightCamp Members, what would it be? ",{"type":750,"content":2324},[2325],{"text":2326,"type":754},"You can't out train a poor diet.",{"type":791,"attrs":2328,"content":2329},{"level":810},[2330],{"text":2331,"type":754},"Did anything unexpected happen while you were filming with FightCamp? ",{"type":750,"content":2333},[2334],{"text":2335,"type":754},"I did better than I expected on camera.",{"type":791,"attrs":2337,"content":2338},{"level":810},[2339],{"text":2340,"type":754},"Have you ever filmed or created something like this before?  If so, how is this different/better? ",{"type":750,"content":2342},[2343],{"text":2344,"type":754},"I have been on some reality TV shows and several podcasts. This was different because it was combining three of the things I love most. Fighting, Nutrition, and Cooking.",{"type":791,"attrs":2346,"content":2347},{"level":810},[2348],{"text":2349,"type":754},"What’s the one piece of advice or lesson that you give in your path that you wish you had learned early in your career? ",{"type":750,"content":2351},[2352],{"text":2353,"type":754},"How to eat for goals. I could have saved a lot of time struggling to cut weight if I knew how to walk at a lighter weight early on. ",{"type":791,"attrs":2355,"content":2356},{"level":810},[2357],{"text":2358,"type":754},"Anything else you would like to share?",{"type":750,"content":2360},[2361,2363,2369],{"text":2362,"type":754},"This information is invaluable. The way we eat literally has the power to heal you or to kill you and I have given all the information needed for the ",{"text":2364,"type":754,"marks":2365},"FightCamp Community",[2366],{"type":758,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{"text":2370,"type":754}," to heal. Literally, anyone can take the information in this path and see improvements in the way they look, feel, and perform.",{"type":791,"attrs":2372,"content":2373},{"level":793},[2374],{"text":2375,"type":754},"Get Ready to Level Up",{"type":750,"content":2377},[2378,2379,2384],{"text":920,"type":754},{"text":922,"type":754,"marks":2380},[2381,2383],{"type":758,"attrs":2382},{"href":926,"uuid":48,"anchor":48,"target":762,"linktype":13},{"type":764},{"text":930,"type":754},{"type":750,"content":2386},[2387],{"text":2388,"type":754},"Get exclusive access to professional guidance from industry experts like Tyler Minton only on the FightCamp App. Learn how top athletes eat for success and start your journey to a healthier, fitter you.",{"type":750,"content":2390},[2391],{"text":2392,"type":754}," 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":2394,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2399,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2395,"component":118,"meta_info":2396,"meta_title":7,"block_image":2397,"cover_image":2398,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-17 00:00",{"_uid":2403,"title":2404,"plugin":43,"description":2405},"e170bd14-3e13-4478-850f-99b13050e1d3","Making of Basic Nutrition Path with Tyler Minton | FightCamp","Fighter and nutritionist Tyler Minton brings his expert knowledge to the FightCamp App. Find out what he’s bringing to the table and what it was like filming.",{"id":2407,"alt":2408,"name":7,"focus":7,"title":2408,"filename":2409,"copyright":7,"fieldtype":50,"is_external_url":9},6093520,"FightCamp - The Making of the Basic Nutrition Path with Tyler Minton","https://a.storyblok.com/f/115220/2400x990/203f06171d/fightcamp-the-making-of-the-basic-nutrition-path-with-tyler-minton.png",[],"the-making-of-the-basic-nutrition-path-with-tyler-minton","blogs/the-making-of-the-basic-nutrition-path-with-tyler-minton",-5280,[958],"d6f3110e-c633-4c44-8315-2c458c9f49e4","2022-10-17T15:06:17.207Z",[],{"name":2419,"created_at":2420,"published_at":2421,"updated_at":2422,"id":2423,"uuid":2424,"content":2425,"slug":2645,"full_slug":2646,"sort_by_date":48,"position":2647,"tag_list":2648,"is_startpage":9,"parent_id":959,"meta_data":48,"group_id":2649,"first_published_at":2650,"release_id":48,"lang":60,"path":961,"alternates":2651,"default_full_slug":48,"translated_slugs":48},"How to Get Back in Shape After The Holidays","2022-12-29T19:35:43.030Z","2023-01-16T15:01:43.765Z","2023-01-16T15:01:43.794Z",240712757,"3b4dd71d-ce53-4dd6-805d-fb5a73618520",{"_uid":2426,"faqs":2427,"title":2436,"topic":2437,"author":1316,"content":2452,"category":2626,"schedule":2634,"component":944,"meta_info":2635,"cover_image":2639,"description":2643,"contributors":2644},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2428,2432],{"_uid":2429,"answer":2430,"question":2431,"component":670},"8d1aef09-709d-4440-bc00-15cf01508752","Here is how you can get back on track and in shape after the holidays.\n\nStart Slow\nIf you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.\n\nYour best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ease back into your training routine, and you’re more likely to stick with it past the month of February. \n\nGet Back on Track Consistently\nThe main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, eating the rainbow, mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.\n\nDon’t Be Too Hard on Yourself\nIt is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.\n\nReflect on the Small Victories\nOne of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. \n\nHave Fun Getting Back Into Shape\nAll too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.","How do I get back to working out after the holiday?",{"_uid":2433,"answer":2434,"question":2435,"component":670},"961bb634-8cdc-474d-90e2-848a1b555707","The average American will usually gain around 10-15 lbs. during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common New Year resolution is health-related. \n\nRegardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ","Do people gain weight over the holiday season?","How to Get Back in Shape After the Holidays",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2438,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2450,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2439,"component":39,"meta_info":2447,"block_image":2448,"cover_image":2449,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2440,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2445,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2446,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2441,"component":118,"meta_info":2442,"meta_title":7,"block_image":2443,"cover_image":2444,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_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":747,"content":2453},[2454,2458,2463,2487,2491,2496,2508,2512,2517,2521,2535,2540,2554,2559,2563,2568,2572,2577,2581,2585,2595,2608,2613,2623],{"type":750,"content":2455},[2456],{"text":2457,"type":754},"The holiday season is officially over but the lasting effects of traveling, holiday gatherings, and the over-indulgence in foods are still with us. As we mentally and physically prepare ourselves for this new year, we’re here to help you get back into the swing of things fitness-wise with five tips on how to get back into shape after the holiday season.",{"type":791,"attrs":2459,"content":2460},{"level":793},[2461],{"text":2462,"type":754},"Cold Hard Facts",{"type":750,"content":2464},[2465,2467,2475,2477,2485],{"text":2466,"type":754},"The ",{"text":2468,"type":754,"marks":2469},"average American will usually gain around 10-15 lbs.",[2470,2474],{"type":758,"attrs":2471},{"href":2472,"uuid":48,"anchor":48,"custom":2473,"target":762,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":764},{"text":2476,"type":754}," during the months from Thanksgiving up through the New Year. That’s usually 3-4 lbs. per holiday. It’s no wonder why the most common ",{"text":2478,"type":754,"marks":2479},"New Year resolution",[2480,2484],{"type":758,"attrs":2481},{"href":2482,"uuid":48,"anchor":48,"custom":2483,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":764},{"text":2486,"type":754}," is health-related. ",{"type":750,"content":2488},[2489],{"text":2490,"type":754},"Regardless of the setbacks that we may have had from being off-script with meal plans or missing workout sessions, the time is now to start putting your fitness routine into gear. ",{"type":791,"attrs":2492,"content":2493},{"level":793},[2494],{"text":2495,"type":754},"Getting Back into Routine",{"type":776,"attrs":2497},{"id":2498,"body":2499},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2500],{"url":2501,"_uid":2502,"image":2503,"component":1042,"copyright_details":2507},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2504,"alt":2505,"name":7,"focus":7,"title":2505,"filename":2506,"copyright":7,"fieldtype":50,"is_external_url":9},6782186,"FightCamp - Getting Back In Shape","https://a.storyblok.com/f/115220/1100x1100/06b2837a84/getting-back-in-shape-fightcamp.png",[],{"type":750,"content":2509},[2510],{"text":2511,"type":754},"Here is how you can get back on track and in shape after the holidays.",{"type":791,"attrs":2513,"content":2514},{"level":810},[2515],{"text":2516,"type":754},"Start Slow",{"type":750,"content":2518},[2519],{"text":2520,"type":754},"If you lose workout progress or gain weight during the holidays, don’t panic. Just as you can’t lose a month's worth of training overnight by binging on Thanksgiving pie, you also cannot get back to where you were fitness-wise, at the start of the New Year, overnight as well.",{"type":750,"content":2522},[2523,2525,2533],{"text":2524,"type":754},"Your best bet is to ease back into training, especially if you haven't been doing anything consistently over the past month and a half. Most go into extreme workout mode, exercising ninety-plus minutes daily, six to seven times per week. This will ultimately lead to burnout or injury, as you are likely not recovering enough. Keep it simple, ",{"text":2526,"type":754,"marks":2527},"ease back into your training routine",[2528,2532],{"type":758,"attrs":2529},{"href":2530,"uuid":48,"anchor":48,"custom":2531,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":764},{"text":2534,"type":754},", and you’re more likely to stick with it past the month of February. ",{"type":791,"attrs":2536,"content":2537},{"level":810},[2538],{"text":2539,"type":754},"Get Back on Track Consistently",{"type":750,"content":2541},[2542,2544,2552],{"text":2543,"type":754},"The main thing to get back at it after the holidays is to resume the little things you do normally throughout the year. Usually, that means getting back on your meal plan (portion control, ",{"text":2545,"type":754,"marks":2546},"eating the rainbow",[2547,2551],{"type":758,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"custom":2550,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":764},{"text":2553,"type":754},", mindful eating, etc.) hydrating properly, prioritizing rest, recovery, and sleep, and slowly easing back into a consistent workout routine. Once you begin these small habits again, it's amazing how easy it will be to become second nature again.",{"type":791,"attrs":2555,"content":2556},{"level":810},[2557],{"text":2558,"type":754},"Don’t Be Too Hard on Yourself",{"type":750,"content":2560},[2561],{"text":2562,"type":754},"It is human nature to be your own harshest critic. Now is a great time to try and ease off a touch of self-judgment. Holidays are meant to be celebrated, indulged, and shared with friends and family. So maybe you weren't as active or on point with your diet as you would have hoped, you can bounce back! By resuming your healthy habits and starting off slow and consistent, it will only be a matter of time before you’ll be back to your normal routine.",{"type":791,"attrs":2564,"content":2565},{"level":810},[2566],{"text":2567,"type":754},"Reflect on the Small Victories",{"type":750,"content":2569},[2570],{"text":2571,"type":754},"One of the best things to do is to reflect and congratulate yourself on the smaller victories you had over the holidays. Maybe instead of sleeping in on Thanksgiving, you participated in a turkey trot, or perhaps for Christmas, you passed on the sugar cookies and opted for some fresh fruit. Reflecting on the small victories you had can help put into perspective the positives of the holiday season and can make the memories much more meaningful. ",{"type":791,"attrs":2573,"content":2574},{"level":810},[2575],{"text":2576,"type":754},"Have Fun Getting Back Into Shape",{"type":750,"content":2578},[2579],{"text":2580,"type":754},"All too often most start attacking their New Year workouts with a sort of resentment mentality. It's as though it's a punishment to ourselves for slacking on our fitness during the holiday season. This is a toxic mentality that will benefit no one in the end. Make sure that you get back into your routine and have fun with it. Maybe that means waking up a little earlier to get a workout in before the start of your day or prepping meals and snacks so they’re ready for you when hunger strikes. Healthy habits like these will help make daily routines structured and enjoyable, and make you more adept at sticking with your New Year resolutions.",{"type":791,"attrs":2582,"content":2583},{"level":793},[2584],{"text":1504,"type":754},{"type":776,"attrs":2586},{"id":2498,"body":2587},[2588],{"url":2589,"_uid":2590,"image":2591,"component":1042,"copyright_details":2594},{"id":7,"url":7,"linktype":1036,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2592,"alt":2505,"name":7,"focus":7,"title":2505,"filename":2593,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":750,"content":2596},[2597,2599,2606],{"text":2598,"type":754},"Regardless of what may or may not have happened over the holidays, you can still enjoy and be successful in getting back into shape. Start ",{"text":2600,"type":754,"marks":2601},"planning",[2602],{"type":758,"attrs":2603},{"href":2604,"uuid":48,"anchor":48,"custom":2605,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2607,"type":754},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":791,"attrs":2609,"content":2610},{"level":793},[2611],{"text":2612,"type":754},"Train Like a Fighter This Year",{"type":750,"content":2614},[2615,2616,2622],{"text":920,"type":754},{"text":922,"type":754,"marks":2617},[2618,2621],{"type":758,"attrs":2619},{"href":926,"uuid":48,"anchor":48,"custom":2620,"target":762,"linktype":13},{},{"type":764},{"text":930,"type":754},{"type":750,"content":2624},[2625],{"text":934,"type":754},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2627,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2632,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2633,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2628,"component":118,"meta_info":2629,"meta_title":7,"block_image":2630,"cover_image":2631,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-02 00:00",{"_uid":2636,"title":2637,"plugin":43,"description":2638},"53ed4e83-4225-4ab6-9b2c-6703a1a13d45","How to Get Back in Shape After the Holidays | FightCamp","Now that the holiday season is over it's time to get to work on those fitness goals. FightCamp has 5 tips to get you looking and feeling your best this year!",{"id":2640,"alt":2641,"name":7,"focus":7,"title":2641,"filename":2642,"copyright":7,"fieldtype":50,"is_external_url":9},6782161,"FightCamp - Getting Back Into Shape After the Holidays","https://a.storyblok.com/f/115220/2400x990/b1126dca92/how-to-get-back-in-shape-after-the-holidays.png","Now that the holiday season is over it's time to get to work on those fitness goals. Use these five tips to get you looking and feeling your best this year!",[],"how-to-get-back-in-shape-after-the-holidays","blogs/how-to-get-back-in-shape-after-the-holidays",-5500,[958],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":944,"created_at":2653,"published_at":2654,"updated_at":2655,"id":2656,"uuid":2657,"content":2658,"slug":944,"full_slug":2679,"sort_by_date":48,"position":446,"tag_list":2680,"is_startpage":9,"parent_id":2681,"meta_data":48,"group_id":2682,"first_published_at":2683,"release_id":48,"lang":60,"path":7,"alternates":2684,"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":2659,"component":2660,"meta_info":2661,"custom_content_list":2663},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2662,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2664,2669,2674],{"_uid":2665,"label":2666,"value":2667,"dev_id":2668,"component":754},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2670,"label":2671,"value":2672,"dev_id":2673,"component":754},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2675,"label":2676,"value":2677,"dev_id":2678,"component":754},"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",[],1786980054753]