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But what does it mean to “eat the rainbow”?\n\nPlants contain different pigments, which give them their colors. These pigments are known to have beneficial health effects on humans, and are referred to as phytonutrients – “phyto” meaning “plant.” A diet rich in colorful fruits and vegetables has been associated with a reduced risk of many chronic diseases, such as diabetes, cardiovascular disease, and some types of cancer. Eating different colored fruits and vegetables exposes you to a wider range of health-promoting benefits from plants, so the more diverse your plate’s color palette, the better.","What does it mean to \"eat the rainbow\"?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"3cdbc8eb-25e1-485e-805a-cdca3703df5f","Red-colored fruits and vegetables contain carotenoids, a group of pigments with high antioxidant potential, which are able to scavenge free radicals and reduce cell damage. Lycopene, a type of carotenoid, has been found to protect against prostate cancer and lung cancer. Carotenoids have also been associated with promoting heart health and protecting against sun-related skin damage.","What are the benefits of red foods?",{"_uid":676,"answer":677,"question":678,"component":670},"04e4aa5a-2752-48e1-ac37-6f81ac9f23e3","Here are some examples of red foods: Tomatoes, watermelon, grapefruit, guava, strawberries, cranberries, raspberries, cherries, apples, and red peppers.","What are some examples of red foods?",{"_uid":680,"answer":681,"question":682,"component":670},"110ec25f-28d5-4401-835b-7e4888149a55","Beta-carotene is what gives some fruits and vegetables their vivid yellow and orange coloring. Beta-carotene is a carotenoid that gets converted into vitamin A, which has been shown to support eye health and cell growth and development. Yellow and orange vegetables are also great sources of vitamin C, an antioxidant that plays a role in collagen production and helps the body fight infections.","What are the benefits of yellow and orange foods?",{"_uid":684,"answer":685,"question":686,"component":670},"08bb34ad-1b43-4774-8e0a-b697f30dd5b1","Here are some examples of yellow and orange foods: Carrots, sweet potatoes, mango, bananas, yellow peppers, pineapple, tangerines, squash, corn, oranges, and apricots.","What are some examples of yellow and orange foods?",{"_uid":688,"answer":689,"question":690,"component":670},"7762e6de-d1c5-4384-ae82-9fe0b82b063b","Chlorophyll is the pigment that gives green fruits and vegetables their bright color. These foods also contain cancer-blocking chemicals, such as sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds). A high intake of green leafy vegetables is associated with a significantly reduced risk of type 2 diabetes, cardiovascular disease, and age-related cognitive decline. Green leafy vegetables are also a rich source of lutein and zeaxanthin, two carotenoids associated with a lower risk of age-related macular degeneration. Cruciferous vegetables such as broccoli and Brussels sprouts contain glucosinolates, natural compounds shown to have anti-cancer properties.","What are the benefits of green foods?",{"_uid":692,"answer":693,"question":694,"component":670},"4bedc522-e463-4a95-8185-73f991f400e8","Here are some examples of green foods: Brussels sprouts, collard greens, spinach, kale, broccoli, avocados, asparagus, kiwi, broccoli, and green herbs, such as basil, thyme, mint, and parsley.","What are some examples of green foods?",{"_uid":696,"answer":697,"question":698,"component":670},"15dd2c81-b0ce-457f-8b5a-f121079c6d55","These foods are rich sources of anthocyanins, powerful antioxidants that may delay cellular aging and prevent the formation of blood clots, supporting heart health. The purple pigment found in some fruits and vegetables also contains flavonoids, such as resveratrol, which can help relax arterial walls and decrease blood pressure. Anthocyanins have also been associated with reducing the risk of cancer and potent anti-inflammatory properties which provide therapeutic effects against many systemic diseases (circulatory, nervous, endocrine, sensory, digestive, immune, and urinary systems). Beets are especially important for boxers as they contain nitrates, which have been shown to increase blood flow and improve athletic performance.","What are the benefits of blue and purple foods?",{"_uid":700,"answer":701,"question":702,"component":670},"36722bb8-8809-43dc-8ff7-801d47a5c991","Here are some examples of blue and purple foods: Blueberries, blackberries, elderberries, blackcurrants, raisins, eggplant, plums, figs, purple cabbage, and beetroot.","What are some examples of blue and purple foods?",{"_uid":704,"answer":705,"question":706,"component":670},"544b0d67-371f-4933-aabd-27d3d7d4f7b4","Don’t be mistaken, although colorless, white vegetables are very nutritious. They contain anthoxanthins, water-soluble pigments that give vegetables their cream or white color and have been associated with many medicinal benefits. For example, allium vegetables, such as garlic and onions, contain sulfur compounds which are suggested to have anti-cancer properties. These vegetables are also high anti-inflammatory foods and may be beneficial for keeping cholesterol levels within a healthy range and lowering blood pressure.","What are the benefits of white and brown foods?",{"_uid":708,"answer":709,"question":710,"component":670},"e5b2f98a-3422-4bb2-bcc7-fbe57a95d9e2","Here are some examples of white and brown foods: Garlic, onions, mushrooms, cauliflower, potatoes, leeks, parsnips, and turnips.","What are some examples of white and brown foods?",{"_uid":712,"answer":713,"question":714,"component":670},"beb94d57-637b-474a-868a-1ec20d079b74","Boxers, in particular, can benefit from eating a variety of colorful fruit and vegetables due to their antioxidant and anti-inflammatory properties. These benefits help with muscle recovery, lowered exercise-induced inflammation, improved training performance, and illness prevention. Now that we understand how eating a “rainbow diet” can benefit boxers, let’s get artsy and paint our plates with colorful foods! One great way to start is to aim for a minimum of 2 cups of fruits and 2.5 cups of vegetables per day, as recommended by the USDA Dietary Guidelines for Americans.","How can boxers benefit by eating a variety of colorful foods?",{"_uid":716,"answer":717,"question":718,"component":670},"f0c5f886-e2d6-4c47-a9fd-25b6163296f6","Here are a few examples of how to add more colorful foods to your breakfast:\n- Add ½ cup of fresh berries to yogurt\n- Top oatmeal with ½ cup diced apples\n- Add one or two handfuls of spinach into a green smoothie\n- Mix chopped tomatoes, mushrooms, or peppers into eggs\n- Enjoy avocado toast with ½ avocado and a slice of tomato","How can I add more colorful foods to my breakfasts?",{"_uid":720,"answer":721,"question":722,"component":670},"49d0fab2-e2f3-496c-a476-6df17df9a2c7","Here are some examples of how you can add more colorful foods to your lunches and dinners:\n- Fill half of your plate with a variety of colored vegetables\n- Add vegetables to sandwiches and soups\n- Add ¼ cup cauliflower rice to grain bowls\n- Enjoy more salads, aiming for 2 cups of leafy greens\n- Add ½ cup shredded vegetables into pasta sauces or stir-fries","How can I add more colorful foods to my lunches and dinners?",{"_uid":724,"answer":725,"question":726,"component":670},"0d6cd7b4-b288-433d-959c-66f07442c731","Here are some examples of how you can add more colorful foods to your snacks:\n- Have a banana before a workout\n- Munch on raw vegetables (mini cucumber, baby carrots, celery) with hummus\n- Snack on apple slices with peanut butter\n- Incorporate dried fruits into your trail mix\n- Add one or two handfuls of leafy greens into your post-workout smoothie","How can I add more colorful foods to my snacks?",{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":728,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":740,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":432,"name":433,"category":729,"component":39,"meta_info":737,"block_image":738,"cover_image":739,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":730,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":731,"component":118,"meta_info":732,"meta_title":7,"block_image":733,"cover_image":734,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":435,"title":436,"plugin":43,"description":437},{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},[],[],{"name":743,"created_at":744,"published_at":745,"updated_at":746,"id":747,"uuid":748,"content":749,"slug":760,"full_slug":761,"sort_by_date":48,"position":501,"tag_list":762,"is_startpage":9,"parent_id":763,"meta_data":48,"group_id":764,"first_published_at":765,"release_id":48,"lang":60,"path":48,"alternates":766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Carolina Schneider","2021-09-10T15:41:36.958Z","2022-04-04T15:56:23.458Z","2022-04-04T15:56:23.480Z",71000028,"1b1bc43e-9cec-4890-96a5-3551c59542f1",{"bio":750,"_uid":751,"name":752,"photo":753,"component":756,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":757,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":758,"social_link_instagram":759,"social_link_pinterest":7},"Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.","39b403a7-99e2-4b03-bc49-e090e3ae0672","Carolina Schneider, MS, RD",{"id":754,"alt":752,"name":752,"focus":48,"title":752,"filename":755,"copyright":7,"fieldtype":50},3804741,"https://a.storyblok.com/f/115220/350x350/ca47ae4d9c/carolina_schneider.png","author","https://www.hungryforplants.com/","https://www.linkedin.com/in/carolinaschneider/","https://www.instagram.com/carolinathegreenrd/","carolina-schneider","authors/carolina-schneider",[],65634443,"9508bd93-b2fe-4981-a77a-c5d53aca1fa9","2021-10-20T17:21:32.478Z",[],{"type":768,"content":769},"doc",[770,776,818,825,833,846,895,904,910,920,950,957,963,972,1028,1035,1041,1051,1097,1104,1110,1120,1150,1157,1162,1183,1188,1222,1227,1259,1264,1296,1301,1314,1319],{"type":771,"content":772},"paragraph",[773],{"text":774,"type":775},"It sounds cliche but it’s true: eating a rainbow of foods is very beneficial for health, especially for boxers, who engage in high-intensity workouts regularly and therefore need the proper fuel for performance and recovery. But what does it mean to “eat the rainbow”?","text",{"type":771,"content":777},[778,780,789,791,798,800,807,809,816],{"text":779,"type":775},"Plants contain different pigments, which give them their colors. These pigments are known to have beneficial health effects on humans and are referred to as phytonutrients – “phyto” meaning “plant.” A ",{"text":781,"type":775,"marks":782},"diet",[783],{"type":784,"attrs":785},"link",{"href":786,"uuid":48,"anchor":48,"custom":787,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet",{},"_blank",{"text":790,"type":775}," rich in colorful fruits and vegetables has been associated with a reduced risk of many chronic diseases, such as ",{"text":792,"type":775,"marks":793},"diabetes",[794],{"type":784,"attrs":795},{"href":796,"uuid":48,"anchor":48,"custom":797,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7712977/",{},{"text":799,"type":775},", ",{"text":801,"type":775,"marks":802},"cardiovascular disease",[803],{"type":784,"attrs":804},{"href":805,"uuid":48,"anchor":48,"custom":806,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/",{},{"text":808,"type":775},", and some types of ",{"text":810,"type":775,"marks":811},"cancer",[812],{"type":784,"attrs":813},{"href":814,"uuid":48,"anchor":48,"custom":815,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/26853923/",{},{"text":817,"type":775},". Eating different colored fruits and vegetables exposes you to a wider range of health-promoting benefits from plants, so the more diverse your plate’s color palette is, the better.",{"type":819,"attrs":820,"content":822},"heading",{"level":821},2,[823],{"text":824,"type":775},"The Colors of the Rainbow",{"type":819,"attrs":826,"content":828},{"level":827},3,[829,831],{"text":830,"type":775},"Red",{"type":832},"hard_break",{"type":834,"attrs":835},"blok",{"id":836,"body":837},"05a10171-e602-4de6-aa2d-febd45904035",[838],{"_uid":839,"image":840,"component":844,"copyright_details":845},"i-1b8fbf7b-def5-46df-ae9f-8c23cb840284",{"id":841,"alt":842,"name":7,"focus":48,"title":842,"filename":843,"copyright":7,"fieldtype":50},3994931,"Red Fruits & Vegetables For a Boxer's Diet","https://a.storyblok.com/f/115220/1100x1100/96041f74b2/red_fruits_vegetables.png","content_image",[],{"type":771,"content":847},[848,850,857,859,866,868,875,877,884,886,893],{"text":849,"type":775},"Red-colored fruits and vegetables contain ",{"text":851,"type":775,"marks":852},"carotenoids",[853],{"type":784,"attrs":854},{"href":855,"uuid":48,"anchor":48,"custom":856,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/",{},{"text":858,"type":775},", a group of pigments with high antioxidant potential, which are able to scavenge free radicals and reduce cell damage. Lycopene, a type of carotenoid, has been found to protect against ",{"text":860,"type":775,"marks":861},"prostate cancer",[862],{"type":784,"attrs":863},{"href":864,"uuid":48,"anchor":48,"custom":865,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/26287411/",{},{"text":867,"type":775}," and ",{"text":869,"type":775,"marks":870},"lung cancer",[871],{"type":784,"attrs":872},{"href":873,"uuid":48,"anchor":48,"custom":874,"target":788,"linktype":13},"https://www.frontiersin.org/articles/10.3389/fonc.2017.00023/full",{},{"text":876,"type":775},". Carotenoids have also been associated with promoting ",{"text":878,"type":775,"marks":879},"heart health",[880],{"type":784,"attrs":881},{"href":882,"uuid":48,"anchor":48,"custom":883,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4321000/",{},{"text":885,"type":775}," and protecting against sun-related ",{"text":887,"type":775,"marks":888},"skin damage",[889],{"type":784,"attrs":890},{"href":891,"uuid":48,"anchor":48,"custom":892,"target":788,"linktype":13},"https://www.annualreviews.org/doi/10.1146/annurev.nutr.24.012003.132320?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub++0pubmed",{},{"text":894,"type":775},".",{"type":771,"content":896},[897,902],{"text":898,"type":775,"marks":899},"Found in",[900],{"type":901},"bold",{"text":903,"type":775},": Tomatoes, watermelon, grapefruit, guava, strawberries, cranberries, raspberries, cherries, apples, and red peppers",{"type":819,"attrs":905,"content":906},{"level":827},[907,909],{"text":908,"type":775},"Yellow-Orange",{"type":832},{"type":834,"attrs":911},{"id":836,"body":912},[913],{"_uid":914,"image":915,"component":844,"copyright_details":919},"i-8a1a8e42-bd59-402f-90d2-75f807fa0232",{"id":916,"alt":917,"name":7,"focus":48,"title":917,"filename":918,"copyright":7,"fieldtype":50},3994942,"Yellow-Orange Fruits & Vegetables For a Boxer's Diet","https://a.storyblok.com/f/115220/1100x1100/89d889e630/yellow-orange-fruits-vegetables.png",[],{"type":771,"content":921},[922,924,931,932,939,941,948],{"text":923,"type":775},"Beta-carotene is what gives some fruits and vegetables their vivid yellow and orange coloring. Beta-carotene is a carotenoid that gets converted into vitamin A, which has been shown to support ",{"text":925,"type":775,"marks":926},"eye health",[927],{"type":784,"attrs":928},{"href":929,"uuid":48,"anchor":48,"custom":930,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546623/",{},{"text":867,"type":775},{"text":933,"type":775,"marks":934},"cell growth",[935],{"type":784,"attrs":936},{"href":937,"uuid":48,"anchor":48,"custom":938,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257687/",{},{"text":940,"type":775}," and development. Yellow and orange vegetables are also great sources of ",{"text":942,"type":775,"marks":943},"vitamin C",[944],{"type":784,"attrs":945},{"href":946,"uuid":48,"anchor":48,"custom":947,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/",{},{"text":949,"type":775},", an antioxidant that plays a role in collagen production and helps the body fight infections.",{"type":771,"content":951},[952,955],{"text":898,"type":775,"marks":953},[954],{"type":901},{"text":956,"type":775},": Carrots, sweet potatoes, mango, bananas, yellow peppers, pineapple, tangerines, squash, corn, oranges, and apricots",{"type":819,"attrs":958,"content":959},{"level":827},[960,962],{"text":961,"type":775},"Green",{"type":832},{"type":834,"attrs":964},{"id":836,"body":965},[966],{"_uid":967,"image":968,"component":844,"copyright_details":971},"i-79996162-50be-42b6-bd3f-2c98ddbd4599",{"id":969,"alt":917,"name":7,"focus":48,"title":917,"filename":970,"copyright":7,"fieldtype":50},3994949,"https://a.storyblok.com/f/115220/1100x1100/cc133ecb82/green-fruits-vegetables.png",[],{"type":771,"content":973},[974,976,983,984,990,992,999,1001,1008,1010,1017,1019,1026],{"text":975,"type":775},"Chlorophyll is the pigment that gives green fruits and vegetables their bright color. These foods also contain cancer-blocking chemicals, such as sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds). A high intake of green leafy vegetables is associated with a significantly reduced risk of ",{"text":977,"type":775,"marks":978},"type 2 diabetes",[979],{"type":784,"attrs":980},{"href":981,"uuid":48,"anchor":48,"custom":982,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4225228/",{},{"text":799,"type":775},{"text":801,"type":775,"marks":985},[986],{"type":784,"attrs":987},{"href":988,"uuid":48,"anchor":48,"custom":989,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986475/",{},{"text":991,"type":775},", and age-related ",{"text":993,"type":775,"marks":994},"cognitive decline",[995],{"type":784,"attrs":996},{"href":997,"uuid":48,"anchor":48,"custom":998,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29263222/",{},{"text":1000,"type":775},". Green leafy vegetables are also a rich source of ",{"text":1002,"type":775,"marks":1003},"lutein and zeaxanthin",[1004],{"type":784,"attrs":1005},{"href":1006,"uuid":48,"anchor":48,"custom":1007,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/",{},{"text":1009,"type":775},", two carotenoids associated with a lower risk of age-related macular degeneration. Cruciferous vegetables such as broccoli and Brussels sprouts contain ",{"text":1011,"type":775,"marks":1012},"glucosinolates",[1013],{"type":784,"attrs":1014},{"href":1015,"uuid":48,"anchor":48,"custom":1016,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278308/",{},{"text":1018,"type":775},", natural compounds shown to have ",{"text":1020,"type":775,"marks":1021},"anti-cancer",[1022],{"type":784,"attrs":1023},{"href":1024,"uuid":48,"anchor":48,"custom":1025,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2737735/",{},{"text":1027,"type":775}," properties.",{"type":771,"content":1029},[1030,1033],{"text":898,"type":775,"marks":1031},[1032],{"type":901},{"text":1034,"type":775},": Brussels sprouts, collard greens, spinach, kale, broccoli, avocados, asparagus, kiwi, broccoli, and green herbs, such as basil, thyme, mint, and parsley",{"type":819,"attrs":1036,"content":1037},{"level":827},[1038,1040],{"text":1039,"type":775},"Blue-Purple",{"type":832},{"type":834,"attrs":1042},{"id":836,"body":1043},[1044],{"_uid":1045,"image":1046,"component":844,"copyright_details":1050},"i-e1627d98-29b7-4302-af98-76c932511c57",{"id":1047,"alt":1048,"name":7,"focus":48,"title":1048,"filename":1049,"copyright":7,"fieldtype":50},3995090,"Blue-Purple Fruits & Vegetables For a Boxer's Diet","https://a.storyblok.com/f/115220/1100x1100/f78622215d/blue-purple-fruits_vegetables.png",[],{"type":771,"content":1052},[1053,1055,1061,1063,1070,1072,1078,1080,1087,1089,1096],{"text":1054,"type":775},"These foods are rich sources of anthocyanins, powerful antioxidants that may delay cellular aging and prevent the formation of blood clots, supporting ",{"text":878,"type":775,"marks":1056},[1057],{"type":784,"attrs":1058},{"href":1059,"uuid":48,"anchor":48,"custom":1060,"target":788,"linktype":13},"https://academic.oup.com/ajcn/article/96/4/781/4576861?login=true",{},{"text":1062,"type":775},". The purple pigment found in some fruits and vegetables also contains flavonoids, such as resveratrol, which can help relax arterial walls and decrease ",{"text":1064,"type":775,"marks":1065},"blood pressure",[1066],{"type":784,"attrs":1067},{"href":1068,"uuid":48,"anchor":48,"custom":1069,"target":788,"linktype":13},"https://academic.oup.com/nutritionreviews/article/73/12/799/1887607?login=false",{},{"text":1071,"type":775},". Anthocyanins have also been associated with reducing the risk of ",{"text":810,"type":775,"marks":1073},[1074],{"type":784,"attrs":1075},{"href":1076,"uuid":48,"anchor":48,"custom":1077,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2582525/",{},{"text":1079,"type":775}," and potent ",{"text":1081,"type":775,"marks":1082},"anti-inflammatory",[1083],{"type":784,"attrs":1084},{"href":1085,"uuid":48,"anchor":48,"custom":1086,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8270296/",{},{"text":1088,"type":775}," properties which provide therapeutic effects against many systemic diseases (circulatory, nervous, endocrine, sensory, digestive, immune, and urinary systems). Beets are especially important for boxers as they contain nitrates, which have been shown to increase blood flow and ",{"text":1090,"type":775,"marks":1091},"improve athletic performance",[1092],{"type":784,"attrs":1093},{"href":1094,"uuid":48,"anchor":48,"custom":1095,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/",{},{"text":894,"type":775},{"type":771,"content":1098},[1099,1102],{"text":898,"type":775,"marks":1100},[1101],{"type":901},{"text":1103,"type":775},": Blueberries, blackberries, elderberries, blackcurrants, raisins, eggplant, plums, figs, purple cabbage, and beetroot",{"type":819,"attrs":1105,"content":1106},{"level":827},[1107,1109],{"text":1108,"type":775},"White-Brown",{"type":832},{"type":834,"attrs":1111},{"id":836,"body":1112},[1113],{"_uid":1114,"image":1115,"component":844,"copyright_details":1119},"i-54c21b8c-81d4-47d2-87a0-f71ca333322e",{"id":1116,"alt":1117,"name":7,"focus":48,"title":1117,"filename":1118,"copyright":7,"fieldtype":50},3995112,"White-Brown Vegetables","https://a.storyblok.com/f/115220/1100x1100/52f9163fbd/white_vegetables.png",[],{"type":771,"content":1121},[1122,1124,1131,1133,1140,1142,1148],{"text":1123,"type":775},"Don’t be mistaken, although colorless, white vegetables are very nutritious. They contain anthoxanthins, water-soluble pigments that give vegetables their cream or white color, and have been associated with many ",{"text":1125,"type":775,"marks":1126},"medicinal benefits",[1127],{"type":784,"attrs":1128},{"href":1129,"uuid":48,"anchor":48,"custom":1130,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697716/",{},{"text":1132,"type":775},". For example, ",{"text":1134,"type":775,"marks":1135},"allium vegetables",[1136],{"type":784,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"custom":1139,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6694434/",{},{"text":1141,"type":775},", such as garlic and onions, contain sulfur compounds which are suggested to have anti-cancer properties. These vegetables are also high ",{"text":1081,"type":775,"marks":1143},[1144],{"type":784,"attrs":1145},{"href":1146,"uuid":48,"anchor":48,"custom":1147,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5316450/",{},{"text":1149,"type":775}," foods and may be beneficial for keeping cholesterol levels within a healthy range and lowering blood pressure.",{"type":771,"content":1151},[1152,1155],{"text":898,"type":775,"marks":1153},[1154],{"type":901},{"text":1156,"type":775},": Garlic, onions, mushrooms, cauliflower, potatoes, leeks, parsnips, and turnips",{"type":819,"attrs":1158,"content":1159},{"level":821},[1160],{"text":1161,"type":775},"How To Eat a Rainbow Diet",{"type":771,"content":1163},[1164,1166,1172,1174,1181],{"text":1165,"type":775},"Boxers, in particular, can benefit from eating a variety of colorful fruits and vegetables because of their antioxidant and ",{"text":1081,"type":775,"marks":1167},[1168],{"type":784,"attrs":1169},{"href":1170,"uuid":48,"anchor":48,"custom":1171,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxers-guide-to-anti-inflammatory-foods",{},{"text":1173,"type":775}," properties. These benefits help with muscle recovery, lowered exercise-induced inflammation, improved training performance, and illness prevention. Now that we understand how eating a “rainbow diet” can help boxers, let’s get artsy and paint our plates with colorful foods! One great way to start is to aim for a minimum of 2 cups of fruits and 2 ½ cups of vegetables per day, as recommended by the ",{"text":1175,"type":775,"marks":1176},"USDA Dietary Guidelines for Americans",[1177],{"type":784,"attrs":1178},{"href":1179,"uuid":48,"anchor":48,"custom":1180,"target":788,"linktype":13},"https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf",{},{"text":1182,"type":775},". Here are a few easy ways to accomplish that:",{"type":819,"attrs":1184,"content":1185},{"level":827},[1186],{"text":1187,"type":775},"Breakfast",{"type":1189,"content":1190},"bullet_list",[1191,1198,1204,1210,1216],{"type":1192,"content":1193},"list_item",[1194],{"type":771,"content":1195},[1196],{"text":1197,"type":775},"Add ½ cup of fresh berries to yogurt",{"type":1192,"content":1199},[1200],{"type":771,"content":1201},[1202],{"text":1203,"type":775},"Top oatmeal with ½ cup diced apples",{"type":1192,"content":1205},[1206],{"type":771,"content":1207},[1208],{"text":1209,"type":775},"Add one or two handfuls of spinach into a green smoothie",{"type":1192,"content":1211},[1212],{"type":771,"content":1213},[1214],{"text":1215,"type":775},"Mix chopped tomatoes, mushrooms, or peppers into eggs",{"type":1192,"content":1217},[1218],{"type":771,"content":1219},[1220],{"text":1221,"type":775},"Enjoy avocado toast with ½ an avocado and a slice of tomato",{"type":819,"attrs":1223,"content":1224},{"level":827},[1225],{"text":1226,"type":775},"Lunch and Dinner",{"type":1189,"content":1228},[1229,1235,1241,1247,1253],{"type":1192,"content":1230},[1231],{"type":771,"content":1232},[1233],{"text":1234,"type":775},"Fill half of your plate with a variety of colorful vegetables",{"type":1192,"content":1236},[1237],{"type":771,"content":1238},[1239],{"text":1240,"type":775},"Add vegetables to sandwiches and soups",{"type":1192,"content":1242},[1243],{"type":771,"content":1244},[1245],{"text":1246,"type":775},"Add ¼ cup cauliflower rice to grain bowls",{"type":1192,"content":1248},[1249],{"type":771,"content":1250},[1251],{"text":1252,"type":775},"Enjoy more salads, aiming for 2 cups of leafy greens",{"type":1192,"content":1254},[1255],{"type":771,"content":1256},[1257],{"text":1258,"type":775},"Add ½ cup shredded vegetables into pasta sauces or stir-fries",{"type":819,"attrs":1260,"content":1261},{"level":827},[1262],{"text":1263,"type":775},"Snacks",{"type":1189,"content":1265},[1266,1272,1278,1284,1290],{"type":1192,"content":1267},[1268],{"type":771,"content":1269},[1270],{"text":1271,"type":775},"Have a banana before a workout",{"type":1192,"content":1273},[1274],{"type":771,"content":1275},[1276],{"text":1277,"type":775},"Munch on raw vegetables (mini cucumber, baby carrots, celery) with hummus",{"type":1192,"content":1279},[1280],{"type":771,"content":1281},[1282],{"text":1283,"type":775},"Snack on apple slices with peanut butter",{"type":1192,"content":1285},[1286],{"type":771,"content":1287},[1288],{"text":1289,"type":775},"Incorporate dried fruits into your trail mix",{"type":1192,"content":1291},[1292],{"type":771,"content":1293},[1294],{"text":1295,"type":775},"Add one or two handfuls of leafy greens to your post-workout smoothie",{"type":819,"attrs":1297,"content":1298},{"level":821},[1299],{"text":1300,"type":775},"Brighten Up Your Training and Your Plate",{"type":771,"content":1302},[1303,1305,1312],{"text":1304,"type":775},"“Eating the rainbow” is a great way for boxers to ensure they are meeting their daily nutritional needs and supporting exercise performance. Beyond their highly antioxidant and anti-inflammatory profile, these polyphenol-rich, colorful foods are excellent sources of dietary fiber, which supports a boxer’s gut health, ",{"text":1306,"type":775,"marks":1307},"metabolism",[1308],{"type":784,"attrs":1309},{"href":1310,"uuid":48,"anchor":48,"custom":1311,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-ways-boxers-over-40-can-maintain-a-healthy-metabolism",{},{"text":1313,"type":775},", and digestion. Regular consumption of colorful foods supports a boxer’s well-being in and out of the ring, while also providing long-term health benefits.",{"type":819,"attrs":1315,"content":1316},{"level":821},[1317],{"text":1318,"type":775},"Eat and Train Like a Fighter",{"type":771,"content":1320},[1321,1323,1330],{"text":1322,"type":775},"Now that you know how to eat properly, are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1324,"type":775,"marks":1325},"FightCamp App",[1326],{"type":784,"attrs":1327},{"href":1328,"uuid":48,"anchor":48,"custom":1329,"target":788,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1331,"type":775}," and train with real fighters from the comfort of your own home.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1333,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1334,"component":118,"meta_info":1335,"meta_title":7,"block_image":1336,"cover_image":1337,"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},[],[],"2022-03-16 00:00","article",{"_uid":1343,"title":1344,"plugin":43,"description":1345},"e505660e-1093-465f-a30c-6e99d2f836f8","Eating the Rainbow: A Colorful Diet’s Benefits | FightCamp","FightCamp explains the health benefits of different colored fruits and vegetables and why eating the rainbow is key for a boxer’s diet.",{"id":1347,"alt":657,"name":7,"focus":48,"title":657,"filename":1348,"copyright":7,"fieldtype":50},3994871,"https://a.storyblok.com/f/115220/2400x990/2e871bc0d0/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers.png","A registered dietitian explains why eating the rainbow is key for a boxer’s diet and the health benefits of different colored fruits and vegetables.",[],"eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers","blogs/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers",-4000,[1355],"featured",60887917,"25bdc330-0c0b-4893-9d8f-28ec51c2153a","2022-03-16T02:10:00.000Z","wellness/{{story.slug}}",[],["Reactive",1362],[1363,1709,2018,2227,2505,2768],{"name":1364,"created_at":1365,"published_at":1366,"updated_at":1367,"id":1368,"uuid":1369,"content":1370,"slug":1703,"full_slug":1704,"sort_by_date":48,"position":1705,"tag_list":1706,"is_startpage":9,"parent_id":1356,"meta_data":48,"group_id":1707,"first_published_at":1366,"release_id":48,"lang":60,"path":1359,"alternates":1708,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":1371,"faqs":1372,"title":1364,"topic":1389,"author":1404,"content":1405,"category":1684,"schedule":1692,"component":1341,"meta_info":1693,"cover_image":1697,"description":1701,"contributors":1702},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[1373,1377,1381,1385],{"_uid":1374,"answer":1375,"question":1376,"component":670},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":1378,"answer":1379,"question":1380,"component":670},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":1382,"answer":1383,"question":1384,"component":670},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":1386,"answer":1387,"question":1388,"component":670},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1390,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1402,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1391,"component":39,"meta_info":1399,"block_image":1400,"cover_image":1401,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1392,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1393,"component":118,"meta_info":1394,"meta_title":7,"block_image":1395,"cover_image":1396,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_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":768,"content":1406},[1407,1411,1415,1419,1423,1426,1430,1434,1578,1582,1586,1590,1595,1615,1647,1652,1662,1667,1680],{"type":771,"content":1408},[1409],{"text":1410,"type":775},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":771,"content":1412},[1413],{"text":1414,"type":775},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":771,"content":1416},[1417],{"text":1418,"type":775},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":819,"attrs":1420,"content":1421},{"level":821},[1422],{"text":1376,"type":775},{"type":771,"content":1424},[1425],{"text":1375,"type":775},{"type":819,"attrs":1427,"content":1428},{"level":821},[1429],{"text":1380,"type":775},{"type":771,"content":1431},[1432],{"text":1433,"type":775},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":1189,"content":1435},[1436,1470,1515,1546],{"type":1192,"content":1437},[1438,1442],{"type":771,"content":1439},[1440],{"text":1441,"type":775},"Physical Activity",{"type":1189,"content":1443},[1444,1450,1456],{"type":1192,"content":1445},[1446],{"type":771,"content":1447},[1448],{"text":1449,"type":775},"Exercise/cardio routines",{"type":1192,"content":1451},[1452],{"type":771,"content":1453},[1454],{"text":1455,"type":775},"Personal programming",{"type":1192,"content":1457},[1458,1462],{"type":771,"content":1459},[1460],{"text":1461,"type":775},"Event preparation ",{"type":1189,"content":1463},[1464],{"type":1192,"content":1465},[1466],{"type":771,"content":1467},[1468],{"text":1469,"type":775},"Obstacle course training, race training (running, biking, swimming)",{"type":1192,"content":1471},[1472,1475],{"type":771,"content":1473},[1474],{"text":433,"type":775},{"type":1189,"content":1476},[1477,1483,1489],{"type":1192,"content":1478},[1479],{"type":771,"content":1480},[1481],{"text":1482,"type":775},"Meal planning",{"type":1192,"content":1484},[1485],{"type":771,"content":1486},[1487],{"text":1488,"type":775},"Dieting",{"type":1192,"content":1490},[1491,1495],{"type":771,"content":1492},[1493],{"text":1494,"type":775},"Teaching nutritional information",{"type":1189,"content":1496},[1497,1503,1509],{"type":1192,"content":1498},[1499],{"type":771,"content":1500},[1501],{"text":1502,"type":775},"Calories",{"type":1192,"content":1504},[1505],{"type":771,"content":1506},[1507],{"text":1508,"type":775},"Macros/micros",{"type":1192,"content":1510},[1511],{"type":771,"content":1512},[1513],{"text":1514,"type":775},"Supplementation",{"type":1192,"content":1516},[1517,1520],{"type":771,"content":1518},[1519],{"text":406,"type":775},{"type":1189,"content":1521},[1522,1528,1534,1540],{"type":1192,"content":1523},[1524],{"type":771,"content":1525},[1526],{"text":1527,"type":775},"Stress reduction",{"type":1192,"content":1529},[1530],{"type":771,"content":1531},[1532],{"text":1533,"type":775},"Habit formation",{"type":1192,"content":1535},[1536],{"type":771,"content":1537},[1538],{"text":1539,"type":775},"Improving self-image ",{"type":1192,"content":1541},[1542],{"type":771,"content":1543},[1544],{"text":1545,"type":775},"Practicing positive mindset creation",{"type":1192,"content":1547},[1548,1552],{"type":771,"content":1549},[1550],{"text":1551,"type":775},"Personal Wellness",{"type":1189,"content":1553},[1554,1560,1566,1572],{"type":1192,"content":1555},[1556],{"type":771,"content":1557},[1558],{"text":1559,"type":775},"Work-life balance",{"type":1192,"content":1561},[1562],{"type":771,"content":1563},[1564],{"text":1565,"type":775},"Increasing life satisfaction",{"type":1192,"content":1567},[1568],{"type":771,"content":1569},[1570],{"text":1571,"type":775},"Prioritizing self-care",{"type":1192,"content":1573},[1574],{"type":771,"content":1575},[1576],{"text":1577,"type":775},"Time management",{"type":819,"attrs":1579,"content":1580},{"level":821},[1581],{"text":1384,"type":775},{"type":771,"content":1583},[1584],{"text":1585,"type":775},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":771,"content":1587},[1588],{"text":1589,"type":775},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":819,"attrs":1591,"content":1592},{"level":821},[1593],{"text":1594,"type":775},"What to Look For?",{"type":771,"content":1596},[1597,1599,1604,1606,1610,1612,1613],{"text":1598,"type":775},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":1600,"type":775,"marks":1601},"Are they certified? (Note: ",[1602],{"type":1603},"italic",{"text":1605,"type":775},"credentials do not always mean being qualified)",{"text":1607,"type":775,"marks":1608}," Do their clients have promising success? What is the value of what they are offering? ",[1609],{"type":1603},{"text":1611,"type":775},"It’s important to make sure the coach you choose is the right fit for you.",{"type":832},{"text":1614,"type":775},"Things to keep in mind when researching:",{"type":1189,"content":1616},[1617,1623,1629,1635,1641],{"type":1192,"content":1618},[1619],{"type":771,"content":1620},[1621],{"text":1622,"type":775},"Degrees",{"type":1192,"content":1624},[1625],{"type":771,"content":1626},[1627],{"text":1628,"type":775},"Licenses",{"type":1192,"content":1630},[1631],{"type":771,"content":1632},[1633],{"text":1634,"type":775},"Accredited certifications",{"type":1192,"content":1636},[1637],{"type":771,"content":1638},[1639],{"text":1640,"type":775},"Client testimonies or reviews",{"type":1192,"content":1642},[1643],{"type":771,"content":1644},[1645],{"text":1646,"type":775},"Success stories",{"type":819,"attrs":1648,"content":1649},{"level":821},[1650],{"text":1651,"type":775},"Your Road to Wellness",{"type":771,"content":1653},[1654,1656,1660],{"text":1655,"type":775},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":1657,"type":775,"marks":1658},"x, y or z ",[1659],{"type":1603},{"text":1661,"type":775},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":819,"attrs":1663,"content":1664},{"level":821},[1665],{"text":1666,"type":775},"Train Like A Fighter",{"type":771,"content":1668},[1669,1671,1678],{"text":1670,"type":775},"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":1672,"type":775,"marks":1673},"FightCamp",[1674],{"type":784,"attrs":1675},{"href":1676,"uuid":48,"anchor":48,"custom":1677,"target":788,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1679,"type":775}," 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":771,"content":1681},[1682],{"text":1683,"type":775},"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":1685,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1690,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1686,"component":118,"meta_info":1687,"meta_title":7,"block_image":1688,"cover_image":1689,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1694,"title":1695,"plugin":43,"description":1696},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":1698,"alt":1699,"name":7,"focus":7,"title":1699,"filename":1700,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[1355],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":1710,"created_at":1711,"published_at":1712,"updated_at":1713,"id":1714,"uuid":1715,"content":1716,"slug":2012,"full_slug":2013,"sort_by_date":48,"position":2014,"tag_list":2015,"is_startpage":9,"parent_id":1356,"meta_data":48,"group_id":2016,"first_published_at":1712,"release_id":48,"lang":60,"path":1359,"alternates":2017,"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":1717,"faqs":1718,"title":1710,"topic":1731,"author":1746,"content":1747,"category":1994,"schedule":2002,"component":1341,"meta_info":2003,"cover_image":2007,"description":2006,"contributors":2011},"13dcb405-3683-42a1-8d1e-b249a63d2947",[1719,1723,1727],{"_uid":1720,"answer":1721,"question":1722,"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":1724,"answer":1725,"question":1726,"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":1728,"answer":1729,"question":1730,"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":1732,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1744,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1733,"component":39,"meta_info":1741,"block_image":1742,"cover_image":1743,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1734,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1735,"component":118,"meta_info":1736,"meta_title":7,"block_image":1737,"cover_image":1738,"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":768,"content":1748},[1749,1753,1765,1769,1774,1787,1799,1819,1828,1840,1845,1871,1881,1886,1890,1895,1907,1912,1916,1921,1925,1930,1941,1946,1956,1968,1980,1985],{"type":771,"content":1750},[1751],{"text":1752,"type":775},"Have you been waiting for permission to take more naps? Here it is.",{"type":771,"content":1754},[1755,1757,1763],{"text":1756,"type":775},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":1758,"type":775,"marks":1759},"muscle recovery",[1760],{"type":784,"attrs":1761},{"href":1762,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":1764,"type":775},". 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":771,"content":1766},[1767],{"text":1768,"type":775},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":819,"attrs":1770,"content":1771},{"level":821},[1772],{"text":1773,"type":775},"How Does Napping Help Boxing Performance?",{"type":834,"attrs":1775},{"id":1776,"body":1777},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[1778],{"url":1779,"_uid":1781,"image":1782,"component":844,"copyright_details":1786},{"id":7,"url":7,"linktype":1780,"fieldtype":14,"cached_url":7},"story","i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":1783,"alt":1784,"name":7,"focus":48,"title":1784,"filename":1785,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":771,"content":1788},[1789,1791,1797],{"text":1790,"type":775},"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":1792,"type":775,"marks":1793},"10 minutes of sleep",[1794],{"type":784,"attrs":1795},{"href":1796,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":1798,"type":775}," can hold many benefits for the body and mind.",{"type":771,"content":1800},[1801,1803,1809,1811,1817],{"text":1802,"type":775},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":1804,"type":775,"marks":1805},"Dr. Amy Bender",[1806],{"type":784,"attrs":1807},{"href":1808,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":1810,"type":775}," 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":1812,"type":775,"marks":1813},"Rocky Harris",[1814],{"type":784,"attrs":1815},{"href":1816,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":1818,"type":775},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":834,"attrs":1820},{"id":1776,"body":1821},[1822],{"_uid":1823,"text":1824,"image":1825,"author":1826,"component":1827},"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":771,"content":1829},[1830,1832,1838],{"text":1831,"type":775},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":1833,"type":775,"marks":1834},"interview with CBS Sports",[1835],{"type":784,"attrs":1836},{"href":1837,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":1839,"type":775},". 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":819,"attrs":1841,"content":1842},{"level":821},[1843],{"text":1844,"type":775},"Benefits of Napping",{"type":1189,"content":1846},[1847,1853,1859,1865],{"type":1192,"content":1848},[1849],{"type":771,"content":1850},[1851],{"text":1852,"type":775},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":1192,"content":1854},[1855],{"type":771,"content":1856},[1857],{"text":1858,"type":775},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":1192,"content":1860},[1861],{"type":771,"content":1862},[1863],{"text":1864,"type":775},"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":1192,"content":1866},[1867],{"type":771,"content":1868},[1869],{"text":1870,"type":775},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":834,"attrs":1872},{"id":1776,"body":1873},[1874],{"url":1875,"_uid":1876,"image":1877,"component":844,"copyright_details":1880},{"id":7,"url":7,"linktype":1780,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":1878,"alt":1784,"name":7,"focus":48,"title":1784,"filename":1879,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":819,"attrs":1882,"content":1883},{"level":821},[1884],{"text":1885,"type":775},"The Art of a Successful Snooze",{"type":771,"content":1887},[1888],{"text":1889,"type":775},"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":819,"attrs":1891,"content":1892},{"level":827},[1893],{"text":1894,"type":775},"Timing",{"type":771,"content":1896},[1897,1899,1905],{"text":1898,"type":775},"The ideal time for a nap is ",{"text":1900,"type":775,"marks":1901},"early afternoon",[1902],{"type":784,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"target":788,"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":1906,"type":775},", 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":819,"attrs":1908,"content":1909},{"level":827},[1910],{"text":1911,"type":775},"Length ",{"type":771,"content":1913},[1914],{"text":1915,"type":775},"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":819,"attrs":1917,"content":1918},{"level":827},[1919],{"text":1920,"type":775},"Setting",{"type":771,"content":1922},[1923],{"text":1924,"type":775},"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":819,"attrs":1926,"content":1927},{"level":827},[1928],{"text":1929,"type":775},"Scheduling",{"type":771,"content":1931},[1932,1934,1939],{"text":1933,"type":775},"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":1935,"type":775,"marks":1936},"Dr. Bender recommends",[1937],{"type":784,"attrs":1938},{"href":1808,"uuid":48,"anchor":48,"target":788,"linktype":13},{"text":1940,"type":775}," an extended nap length of around 90 minutes for athletes.",{"type":819,"attrs":1942,"content":1943},{"level":821},[1944],{"text":1945,"type":775},"Dreaming of Greatness",{"type":834,"attrs":1947},{"id":1776,"body":1948},[1949],{"url":1950,"_uid":1951,"image":1952,"component":844,"copyright_details":1955},{"id":7,"url":7,"linktype":1780,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":1953,"alt":1784,"name":7,"focus":48,"title":1784,"filename":1954,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":771,"content":1957},[1958,1960,1966],{"text":1959,"type":775},"Boxing training is all about making ",{"text":1961,"type":775,"marks":1962},"healthy lifestyle choices",[1963],{"type":784,"attrs":1964},{"href":1965,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":1967,"type":775},", 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":771,"content":1969},[1970,1972,1978],{"text":1971,"type":775},"When you’re training hard, remember that ",{"text":1973,"type":775,"marks":1974},"recovery",[1975],{"type":784,"attrs":1976},{"href":1977,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":1979,"type":775}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":819,"attrs":1981,"content":1982},{"level":821},[1983],{"text":1984,"type":775},"Train Like a Fighter",{"type":771,"content":1986},[1987,1988,1992],{"text":1670,"type":775},{"text":1672,"type":775,"marks":1989},[1990],{"type":784,"attrs":1991},{"href":1676,"uuid":48,"anchor":48,"target":788,"linktype":13},{"text":1993,"type":775}," 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":1995,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2000,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2001,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1996,"component":118,"meta_info":1997,"meta_title":7,"block_image":1998,"cover_image":1999,"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":2004,"title":2005,"plugin":43,"description":2006},"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":2008,"alt":2009,"name":7,"focus":48,"title":2009,"filename":2010,"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,[1355],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":2019,"created_at":2020,"published_at":2021,"updated_at":2022,"id":2023,"uuid":2024,"content":2025,"slug":2221,"full_slug":2222,"sort_by_date":48,"position":2223,"tag_list":2224,"is_startpage":9,"parent_id":1356,"meta_data":48,"group_id":2225,"first_published_at":2021,"release_id":48,"lang":60,"path":1359,"alternates":2226,"default_full_slug":48,"translated_slugs":48},"How Safe Are Boxing Workouts? What You Should Know","2022-12-01T19:18:02.173Z","2022-12-02T19:30:47.207Z","2022-12-02T19:30:47.231Z",228221128,"b584d778-85ce-43a2-a9d1-1ed509a18e94",{"_uid":2026,"faqs":2027,"title":2019,"topic":2040,"author":2055,"content":2056,"category":2202,"schedule":2210,"component":1341,"meta_info":2211,"cover_image":2215,"description":2219,"contributors":2220},"d01252c9-f176-4d6c-9500-f547542e2131",[2028,2032,2036],{"_uid":2029,"answer":2030,"question":2031,"component":670},"eb042cb3-a356-4a89-bd35-682b0f0f29b4","As a combat athlete, one of the first things I get asked by new people is ‘aren’t you afraid of getting hurt?’ But the truth is, in many ways, boxing workouts are far safer than the traditional methods of getting in great shape- lifting weights, spin classes, or even running! Here are some of the reasons why that’s true.","Is Boxing a Safe Workout?",{"_uid":2033,"answer":2034,"question":2035,"component":670},"1870b170-5cec-4504-8e75-533379b0201d","At-home Boxing Workouts Don’t Need Weights\nWeight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!\n\nBoxing Has a Lower Impact on Your Joints\nBecause boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. \n\nTechnique and Form First, Everything Else Second\nThis is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching correctly. That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how much you hit the bag, it’s about how you hit it. \n\nStaying Balanced\nBoxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is very hard to lose your balance and fall if you maintain a proper boxing stance, so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).\n\nExercise Equipment That Keeps You Safe\nIn boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, protecting your hands with hand wraps and boxing gloves is crucial. \n\nLearn From Professionals\nCompeting in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.","Is boxing at home a good workout?",{"_uid":2037,"answer":2038,"question":2039,"component":670},"063e22f5-d823-4eb5-8666-c92fa5b1b3ec","At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to fill your punching bag properly, to how to put on your boxing hand wraps, and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.","Can you learn boxing alone at home?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2041,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2053,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2054,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2042,"component":39,"meta_info":2050,"block_image":2051,"cover_image":2052,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2043,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2048,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2049,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2044,"component":118,"meta_info":2045,"meta_title":7,"block_image":2046,"cover_image":2047,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":768,"content":2057},[2058,2062,2065,2069,2074,2078,2083,2087,2092,2112,2117,2135,2140,2152,2157,2161,2165,2185,2190,2198],{"type":819,"attrs":2059,"content":2060},{"level":821},[2061],{"text":2031,"type":775},{"type":771,"content":2063},[2064],{"text":2030,"type":775},{"type":819,"attrs":2066,"content":2067},{"level":821},[2068],{"text":2035,"type":775},{"type":819,"attrs":2070,"content":2071},{"level":827},[2072],{"text":2073,"type":775},"At-home Boxing Workouts Don’t Need Weights",{"type":771,"content":2075},[2076],{"text":2077,"type":775},"Weight training can be pretty hazardous if you don’t have the proper form or instruction because weight training isolates muscle groups from their natural support structures. Boxing workouts, on the other hand, focus on doing the opposite- using muscle groups in combination and utilizing natural body mechanics to align strength in the single direction of whatever punch is being thrown. The result is that something as simple as a shadowboxing workout in your living room becomes a full-body anaerobic burn!",{"type":819,"attrs":2079,"content":2080},{"level":827},[2081],{"text":2082,"type":775},"Boxing Has a Lower Impact on Your Joints",{"type":771,"content":2084},[2085],{"text":2086,"type":775},"Because boxing workouts are essentially just mimicking what you want to do in a boxing match, all the motions are things your body naturally is designed to do. That means that your muscles are able to support your joints, resulting in a lower strain on delicate ligaments in your knees and shoulders than doing something like, say, a shoulder press or running and developing a runner’s knee. ",{"type":819,"attrs":2088,"content":2089},{"level":827},[2090],{"text":2091,"type":775},"Technique and Form First, Everything Else Second",{"type":771,"content":2093},[2094,2096,2100,2102,2106,2108],{"text":2095,"type":775},"This is super evident when you look at any beginner boxing workout, the first thing any coach will tell you is that speed and power come from technique and form, not the other way around. Boxing home workouts are the same way, it's not about punching as hard and fast as you can, it's about punching ",{"text":2097,"type":775,"marks":2098},"correctly",[2099],{"type":1603},{"text":2101,"type":775},". That’s why hitting the punching bag isn’t all there is to a boxer workout. It’s not about how ",{"text":2103,"type":775,"marks":2104},"much",[2105],{"type":1603},{"text":2107,"type":775}," you hit the bag, it’s about ",{"text":2109,"type":775,"marks":2110},"how you hit it. ",[2111],{"type":1603},{"type":819,"attrs":2113,"content":2114},{"level":827},[2115],{"text":2116,"type":775},"Staying Balanced",{"type":771,"content":2118},[2119,2121,2125,2127,2133],{"text":2120,"type":775},"Boxing utilizes a wide, even-weight stance. That requires a bit of explaining, I know. What this means is that boxing uses a box shaped stance (the feet form half of a square with their placement) with weight equally distributed to each leg. That means that it is ",{"text":2122,"type":775,"marks":2123},"very",[2124],{"type":1603},{"text":2126,"type":775}," hard to lose your balance and fall if you maintain a proper ",{"text":2128,"type":775,"marks":2129},"boxing stance",[2130],{"type":784,"attrs":2131},{"href":2132,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2134,"type":775},", so much so that there are boxing techniques specifically to lose your balance on purpose to gather momentum (the Dempsey roll or drop step).",{"type":819,"attrs":2136,"content":2137},{"level":827},[2138],{"text":2139,"type":775},"Exercise Equipment That Keeps You Safe",{"type":771,"content":2141},[2142,2144,2150],{"text":2143,"type":775},"In boxing, your hands are your most important asset, which is why professional boxers do everything they can to protect them. The same goes for a boxing workout. Whether you compete in the ring or do a 4 round workout at home, ",{"text":2145,"type":775,"marks":2146},"protecting your hands",[2147],{"type":784,"attrs":2148},{"href":2149,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"text":2151,"type":775}," with hand wraps and boxing gloves is crucial. ",{"type":819,"attrs":2153,"content":2154},{"level":827},[2155],{"text":2156,"type":775},"Learn From Professionals",{"type":771,"content":2158},[2159],{"text":2160,"type":775},"Competing in boxing is a rough sport, no doubt about it, but boxing workouts are actually incredibly safe. Generally, boxers utilize low-impact, safety-first workouts because the actual sport we are participating in requires us to be in great health. Almost everything in a standard boxing workout is specifically designed to avoid the risk of injury, and that’s just as true of at-home programs like FightCamp which employ workout routines and body mechanics used by actual boxers as it is of any competitive boxing gym.",{"type":819,"attrs":2162,"content":2163},{"level":821},[2164],{"text":2039,"type":775},{"type":771,"content":2166},[2167,2169,2175,2177,2183],{"text":2168,"type":775},"At FightCamp, we understand the hesitations to start boxing, which is why our team of trained professionals is here to help you every step of the way. We teach you everything from how to ",{"text":2170,"type":775,"marks":2171},"fill your punching bag",[2172],{"type":784,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{"text":2176,"type":775}," properly, to how to put on your ",{"text":2178,"type":775,"marks":2179},"boxing hand wraps",[2180],{"type":784,"attrs":2181},{"href":2182,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":2184,"type":775},", and most importantly, guide you on how to do each movement correctly so that you can take on your boxing workouts and reach your fitness goals with confidence.",{"type":819,"attrs":2186,"content":2187},{"level":821},[2188],{"text":2189,"type":775},"Train Like a Fighter Safely",{"type":771,"content":2191},[2192,2193,2197],{"text":1670,"type":775},{"text":1672,"type":775,"marks":2194},[2195],{"type":784,"attrs":2196},{"href":1676,"uuid":48,"anchor":48,"target":788,"linktype":13},{"text":1679,"type":775},{"type":771,"content":2199},[2200],{"text":2201,"type":775},"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":2203,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2208,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2204,"component":118,"meta_info":2205,"meta_title":7,"block_image":2206,"cover_image":2207,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-12-03 00:00",{"_uid":2212,"title":2213,"plugin":43,"description":2214},"e4a3aeb1-b56d-4a71-897f-fe9c45a12a92","How Safe Are Boxing Workouts? | FightCamp","Ready to change up your exercise routine but not sure how safe boxing is? FightCamp is giving you all the info you need to punch your way to your fitness goals.",{"id":2216,"alt":2217,"name":7,"focus":7,"title":2217,"filename":2218,"copyright":7,"fieldtype":50,"is_external_url":9},6588292,"FightCamp - How Safe Are Boxing Workouts","https://a.storyblok.com/f/115220/2400x990/095f3354cb/how-safe-are-boxing-workouts-fightcamp.png","Ready to change up your exercise routine but not sure how safe boxing is? We’re giving you all the info you need to punch your way to your fitness goals.",[],"how-safe-are-boxing-workouts-what-you-should-know","blogs/how-safe-are-boxing-workouts-what-you-should-know",-5470,[1355],"0167a9a3-d049-492e-a0b1-949c6a4fb649",[],{"name":2228,"created_at":2229,"published_at":2230,"updated_at":2231,"id":2232,"uuid":2233,"content":2234,"slug":2497,"full_slug":2498,"sort_by_date":48,"position":2499,"tag_list":2500,"is_startpage":9,"parent_id":1356,"meta_data":48,"group_id":2502,"first_published_at":2503,"release_id":48,"lang":60,"path":1359,"alternates":2504,"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":2235,"faqs":2236,"title":2228,"topic":2253,"author":1404,"content":2268,"category":2478,"schedule":2486,"component":1341,"meta_info":2487,"cover_image":2491,"description":2495,"contributors":2496},"e830f475-d311-47a7-a580-bf4708fb885a",[2237,2241,2245,2249],{"_uid":2238,"answer":2239,"question":2240,"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":2242,"answer":2243,"question":2244,"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":2246,"answer":2247,"question":2248,"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":2250,"answer":2251,"question":2252,"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":2254,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2266,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2267,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2255,"component":39,"meta_info":2263,"block_image":2264,"cover_image":2265,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2256,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2261,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2262,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2257,"component":118,"meta_info":2258,"meta_title":7,"block_image":2259,"cover_image":2260,"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":768,"content":2269},[2270,2285,2295,2319,2324,2327,2332,2335,2340,2354,2358,2362,2366,2370,2374,2378,2383,2387,2395,2399,2403,2407,2411,2415,2419,2423,2431,2435,2439,2443,2447,2451,2456,2460,2465,2475],{"type":771,"content":2271},[2272,2274,2283],{"text":2273,"type":775},"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":2275,"type":775,"marks":2276},"according to most experts",[2277,2281],{"type":784,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"custom":2280,"target":788,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},{"type":2282},"underline",{"text":2284,"type":775},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":771,"content":2286},[2287,2289,2293],{"text":2288,"type":775},"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":2290,"type":775,"marks":2291},"“let food be thy medicine,” ",[2292],{"type":1603},{"text":2294,"type":775},"as well as believing that disease was not a punishment from the Gods. ",{"type":771,"content":2296},[2297,2299,2307,2309,2317],{"text":2298,"type":775},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":2300,"type":775,"marks":2301},"coined the term wellness",[2302,2306],{"type":784,"attrs":2303},{"href":2304,"uuid":48,"anchor":48,"custom":2305,"target":788,"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":2282},{"text":2308,"type":775},", 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":2310,"type":775,"marks":2311},"fitness and wellness",[2312,2316],{"type":784,"attrs":2313},{"href":2314,"uuid":48,"anchor":48,"custom":2315,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":2282},{"text":2318,"type":775}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":819,"attrs":2320,"content":2321},{"level":821},[2322],{"text":2323,"type":775},"What is Fitness?",{"type":771,"content":2325},[2326],{"text":2239,"type":775},{"type":819,"attrs":2328,"content":2329},{"level":821},[2330],{"text":2331,"type":775},"What is Wellness?",{"type":771,"content":2333},[2334],{"text":2243,"type":775},{"type":819,"attrs":2336,"content":2337},{"level":821},[2338],{"text":2339,"type":775},"How to Set Goals for Fitness and Wellness",{"type":771,"content":2341},[2342,2344,2352],{"text":2343,"type":775},"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":2345,"type":775,"marks":2346},"S.M.A.R.T. goals",[2347,2351],{"type":784,"attrs":2348},{"href":2349,"uuid":48,"anchor":48,"custom":2350,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":2282},{"text":2353,"type":775},":",{"type":771,"content":2355},[2356],{"text":2357,"type":775},"S - Specific",{"type":771,"content":2359},[2360],{"text":2361,"type":775},"M - Measurable",{"type":771,"content":2363},[2364],{"text":2365,"type":775},"A - Achievable",{"type":771,"content":2367},[2368],{"text":2369,"type":775},"R - Relevant",{"type":771,"content":2371},[2372],{"text":2373,"type":775},"T - Timeframe ",{"type":771,"content":2375},[2376],{"text":2377,"type":775},"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":819,"attrs":2379,"content":2380},{"level":827},[2381],{"text":2382,"type":775},"Fitness",{"type":771,"content":2384},[2385],{"text":2386,"type":775},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":1189,"content":2388},[2389],{"type":1192,"content":2390},[2391],{"type":771,"content":2392},[2393],{"text":2394,"type":775},"Example Goal: Weight loss",{"type":771,"content":2396},[2397],{"text":2398,"type":775},"S - 30 lbs.",{"type":771,"content":2400},[2401],{"text":2402,"type":775},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":771,"content":2404},[2405],{"text":2406,"type":775},"A - Doable through proper exercise and nutrition management",{"type":771,"content":2408},[2409],{"text":2410,"type":775},"R - Plan for setbacks (ex. Traveling for work)",{"type":771,"content":2412},[2413],{"text":2414,"type":775},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":819,"attrs":2416,"content":2417},{"level":827},[2418],{"text":339,"type":775},{"type":771,"content":2420},[2421],{"text":2422,"type":775},"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":1189,"content":2424},[2425],{"type":1192,"content":2426},[2427],{"type":771,"content":2428},[2429],{"text":2430,"type":775},"Example Goal: Taking supplements every day (habit creation)",{"type":771,"content":2432},[2433],{"text":2434,"type":775},"S - Take fish oil in the morning, and melatonin in the evening",{"type":771,"content":2436},[2437],{"text":2438,"type":775},"M - Create a calendar chart to track progress - mark off successful days",{"type":771,"content":2440},[2441],{"text":2442,"type":775},"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":771,"content":2444},[2445],{"text":2446,"type":775},"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":771,"content":2448},[2449],{"text":2450,"type":775},"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":819,"attrs":2452,"content":2453},{"level":821},[2454],{"text":2455,"type":775},"Progress Over Perfection",{"type":771,"content":2457},[2458],{"text":2459,"type":775},"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":819,"attrs":2461,"content":2462},{"level":821},[2463],{"text":2464,"type":775},"Train For Your Fitness & Wellness",{"type":771,"content":2466},[2467,2468,2474],{"text":1670,"type":775},{"text":1672,"type":775,"marks":2469},[2470,2473],{"type":784,"attrs":2471},{"href":1676,"uuid":48,"anchor":48,"custom":2472,"target":788,"linktype":13},{},{"type":2282},{"text":1679,"type":775},{"type":771,"content":2476},[2477],{"text":2201,"type":775},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2479,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2484,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2485,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2480,"component":118,"meta_info":2481,"meta_title":7,"block_image":2482,"cover_image":2483,"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":2488,"title":2489,"plugin":43,"description":2490},"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":2492,"alt":2493,"name":7,"focus":7,"title":2493,"filename":2494,"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,[1355,2501],"home-featured","0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z",[],{"name":2506,"created_at":2507,"published_at":2508,"updated_at":2509,"id":2510,"uuid":2511,"content":2512,"slug":2761,"full_slug":2762,"sort_by_date":48,"position":2763,"tag_list":2764,"is_startpage":9,"parent_id":1356,"meta_data":48,"group_id":2765,"first_published_at":2766,"release_id":48,"lang":60,"path":1359,"alternates":2767,"default_full_slug":48,"translated_slugs":48},"How to Stay Consistent During the Holidays: 10 Ways to Plan","2022-11-23T18:11:18.685Z","2022-12-05T14:56:43.601Z","2022-12-05T14:56:43.630Z",224304039,"499978e1-bc57-4475-9878-3507726f6c25",{"_uid":2513,"faqs":2514,"title":2506,"topic":2527,"author":2542,"content":2543,"category":2742,"schedule":2750,"component":1341,"meta_info":2751,"cover_image":2755,"description":2759,"contributors":2760},"c3d34975-ecdd-4b44-bfd5-c2cf51d412e6",[2515,2519,2523],{"_uid":2516,"answer":2517,"question":2518,"component":670},"bbf4e40d-0d53-4814-b282-55fcf0523061","The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are making promises they will likely not keep. \n\n\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to postpone eating healthy. Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. \n\nYou can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the British Medical Journal to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ","What is the average percent people will make healthy resolutions?",{"_uid":2520,"answer":2521,"question":2522,"component":670},"2f979c02-abac-4d76-973d-ef8f0f4e3285","It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any holiday eating program, a plan is necessary. The following list is an example of ways to stay consistent.\n \n-Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. \n-Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. --Wait at least 20 minutes before going for your second plate, so your brain can register that you are satisfied. \n-Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. \n-Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. \n-Remember your circulation - Stand up at least once an hour for 10 minutes. \n-Stay regular - Get 30-35 grams of fiber daily. \n-Just move - Aim for 10k steps daily or a minimum of a 30-minute FightCamp Workout.\n-Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.\n-Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a stress break on your calendar, and take it.\n-Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your FightCamp Community to be different from the rest if you still need to. ","How can you plan to stay healthy during the holidays?",{"_uid":2524,"answer":2525,"question":2526,"component":670},"76e68119-2513-41dd-8484-baaba773d747","For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you fell off or struggled to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ","Can you start New Year's resolutions early?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":2528,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2540,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2529,"component":39,"meta_info":2537,"block_image":2538,"cover_image":2539,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2530,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2531,"component":118,"meta_info":2532,"meta_title":7,"block_image":2533,"cover_image":2534,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":768,"content":2544},[2545,2558,2571,2576,2589,2598,2611,2707,2712,2725,2730,2739],{"type":771,"content":2546},[2547,2549,2556],{"text":2548,"type":775},"The holidays are here, which means family get-togethers and workplace end-of-the-year parties, to name a few. Besides the friendly interactions with people you love and know, these engagements happen around food. We know holiday food choices aren't traditionally the healthiest foods available. The last two and a half months of the year equal a higher caloric intake than usual. This article will share some solutions to stay consistent in your healthy lifestyle and enter 2023 sprinting while others are ",{"text":2550,"type":775,"marks":2551},"making promises they will likely not keep",[2552,2555],{"type":784,"attrs":2553},{"href":2554,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-reasons-why-your-fitness-goals-and-resolutions-dont-stick",{"type":2282},{"text":2557,"type":775},". ",{"type":771,"content":2559},[2560,2562,2569],{"text":2561,"type":775},"\"New year, new me\" is a phrase shared by more people than you think. According to a market research company, OnePoll, 63% of people they surveyed plan to adopt the sentence above. Many people regard the end of the year as a way to indulge, with extra meals and desserts, since 42% of people surveyed are using the end of the year as an excuse to ",{"text":2563,"type":775,"marks":2564},"postpone eating healthy",[2565,2568],{"type":784,"attrs":2566},{"href":2567,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://swnsdigital.com/us/2022/11/survey-says-healthy-eating-postponed-for-the-end-of%20the-year/",{"type":2282},{"text":2570,"type":775},". Never mind that 24% of Americans still carry the weight they gained during last year's holiday season. Now consider that the average American respondent expects to gain 5.5  pounds by the end of 2022. When polling six countries, including the USA, these are statistics they came up with, and if you are reading this, you're in no way average. ",{"type":819,"attrs":2572,"content":2573},{"level":821},[2574],{"text":2575,"type":775},"How Not to Be a Statistic ",{"type":771,"content":2577},[2578,2580,2587],{"text":2579,"type":775},"You can be part of the people who keep it together, and often you'll find that the people who aren't part of the above statistics have more than just willpower; they have a plan. A 2018 study conducted by the ",{"text":2581,"type":775,"marks":2582},"British Medical Journal",[2583,2586],{"type":784,"attrs":2584},{"href":2585,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.bmj.com/content/363/bmj.k4867",{"type":2282},{"text":2588,"type":775}," to prevent weight gain over the holiday period found that brief behavioral interventions such as planning and education prevented weight gain over the holiday period. So being informed, prepared, and having a plan will drastically change the outcome for anyone willing to focus on their health and wellness. ",{"type":819,"attrs":2590,"content":2591},{"level":821},[2592,2594],{"text":2593,"type":775},"10 Ways to Plan",{"text":2595,"type":775,"marks":2596},"  ",[2597],{"type":901},{"type":771,"content":2599},[2600,2602,2609],{"text":2601,"type":775},"It's no mystery that every engagement you'll attend during the holiday season will be catered by extra calories waiting to go home with you. At the top of any ",{"text":2603,"type":775,"marks":2604},"holiday eating program",[2605,2608],{"type":784,"attrs":2606},{"href":2607,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the%20holidays-2019112518309",{"type":2282},{"text":2610,"type":775},", a plan is necessary. The following list is an example of ways to stay consistent. ",{"type":1189,"content":2612},[2613,2619,2633,2639,2645,2651,2657,2671,2677,2692],{"type":1192,"content":2614},[2615],{"type":771,"content":2616},[2617],{"text":2618,"type":775},"Eat healthy snacks with reduced fat in mind - Fresh fruit and low-calorie yogurt are better options than chips or chocolate. ",{"type":1192,"content":2620},[2621],{"type":771,"content":2622},[2623,2625,2632],{"text":2624,"type":775},"Slow down your eating and wait to re-up your meal too quickly - Aim for 21 total chews without your phone, laptop, or tv in front of you. Wait at least 20 minutes before going for your second plate, so ",{"text":2626,"type":775,"marks":2627},"your brain can register that you are satisfied",[2628,2631],{"type":784,"attrs":2629},{"href":2630,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register%20that-the-stomach-is-full/",{"type":2282},{"text":2557,"type":775},{"type":1192,"content":2634},[2635],{"type":771,"content":2636},[2637],{"text":2638,"type":775},"Stay hydrated - Focus on getting enough water, calorie-free drinks, and limiting alcohol intake. ",{"type":1192,"content":2640},[2641],{"type":771,"content":2642},[2643],{"text":2644,"type":775},"Eat your veggies - Aim to consume a minimum of 7 servings of fruits and vegetables. ",{"type":1192,"content":2646},[2647],{"type":771,"content":2648},[2649],{"text":2650,"type":775},"Remember your circulation - Stand up at least once an hour for 10 minutes. ",{"type":1192,"content":2652},[2653],{"type":771,"content":2654},[2655],{"text":2656,"type":775},"Stay regular - Get 30-35 grams of fiber daily. ",{"type":1192,"content":2658},[2659],{"type":771,"content":2660},[2661,2663,2670],{"text":2662,"type":775},"Just move - Aim for 10k steps daily or a minimum of a 30-minute ",{"text":2664,"type":775,"marks":2665},"FightCamp Workout",[2666,2669],{"type":784,"attrs":2667},{"href":2668,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":2282},{"text":894,"type":775},{"type":1192,"content":2672},[2673],{"type":771,"content":2674},[2675],{"text":2676,"type":775},"Prepare before your party - Having a healthy snack or salad before eating out will curb some of your cravings and may help you not overeat.",{"type":1192,"content":2678},[2679],{"type":771,"content":2680},[2681,2683,2690],{"text":2682,"type":775},"Don't stress it - It's the season to be jolly, so don't let stress and anxiety find their way into your life. Meditate, listen to uplifting music, call a friend to catch up, or relax in a hot bath/shower. Set a daily timer for a ",{"text":2684,"type":775,"marks":2685},"stress break",[2686,2689],{"type":784,"attrs":2687},{"href":2688,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.hss.edu/article_holiday-weight-gain.asp",{"type":2282},{"text":2691,"type":775}," on your calendar, and take it.",{"type":1192,"content":2693},[2694],{"type":771,"content":2695},[2696,2698,2705],{"text":2697,"type":775},"Great minds think alike - When you're around like-minded people, you will be more successful at succeeding. Stay in touch with your ",{"text":2699,"type":775,"marks":2700},"FightCamp Community",[2701,2704],{"type":784,"attrs":2702},{"href":2703,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://www.facebook.com/groups/joinfightcamp",{"type":2282},{"text":2706,"type":775}," to be different from the rest if you still need to. ",{"type":819,"attrs":2708,"content":2709},{"level":821},[2710],{"text":2711,"type":775},"The Only Way to Get Ahead is to Stay Ahead",{"type":771,"content":2713},[2714,2716,2723],{"text":2715,"type":775},"For the majority of people who seem to throw away their work ethic before the end of the year,  they will still be making New Year's resolutions. Because you're reading this, we at FightCamp already know you're not part of the average American reading this. The OnePoll survey showed that, on average, 54% of Americans would exercise more, 55% would eat healthier, and 49% would prioritize self-care starting January 1st, 2023. The only way to stay consistent is to promise yourself to stick to your initial plan. If you ",{"text":2717,"type":775,"marks":2718},"fell off or struggled",[2719,2722],{"type":784,"attrs":2720},{"href":2721,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-tips-to-get-back-on-track-with-your-fitness-resolutions",{"type":2282},{"text":2724,"type":775}," to get going, let this be the sign to start or carry on. When everyone is waiting on New Year's Day to come around, you will already be on the move while they are starting from a dead stop. We can't wait for the greatness you will achieve in the coming year, starting today! ",{"type":819,"attrs":2726,"content":2727},{"level":821},[2728],{"text":2729,"type":775},"Plan & Stay Consistent Like a Fighter",{"type":771,"content":2731},[2732,2733,2738],{"text":1670,"type":775},{"text":1672,"type":775,"marks":2734},[2735,2737],{"type":784,"attrs":2736},{"href":1676,"uuid":48,"anchor":48,"target":788,"linktype":13},{"type":2282},{"text":1679,"type":775},{"type":771,"content":2740},[2741],{"text":1683,"type":775},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2743,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2748,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2744,"component":118,"meta_info":2745,"meta_title":7,"block_image":2746,"cover_image":2747,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-11-24 00:00",{"_uid":2752,"title":2753,"plugin":43,"description":2754},"769e06f2-2fb8-463e-afe3-2eb596933e6f","Stay Consistent During the Holidays: 10 Ways to Plan | FightCamp","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. FightCamp has 10 ways to help you plan and stay consistent.",{"id":2756,"alt":2757,"name":7,"focus":7,"title":2757,"filename":2758,"copyright":7,"fieldtype":50,"is_external_url":9},6503748,"FightCamp - How to Stay Consistent During the Holidays","https://a.storyblok.com/f/115220/2400x990/658c739dd7/how-to-stay-consistent-during-the-holidays-10-ways-to-plan.png","Get ahead of your New Year’s fitness resolutions and start them now through the holiday season. We’re sharing 10 ways to help you plan and stay consistent.",[],"how-to-stay-consistent-during-the-holidays-10-ways-to-plan","blogs/how-to-stay-consistent-during-the-holidays-10-ways-to-plan",-5440,[1355],"e894fb7c-f36c-48d5-bde4-c872524e9cb9","2022-11-23T19:18:46.145Z",[],{"name":2769,"created_at":2770,"published_at":2771,"updated_at":2772,"id":2773,"uuid":2774,"content":2775,"slug":2995,"full_slug":2996,"sort_by_date":48,"position":2997,"tag_list":2998,"is_startpage":9,"parent_id":1356,"meta_data":48,"group_id":2999,"first_published_at":3000,"release_id":48,"lang":60,"path":1359,"alternates":3001,"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":2776,"faqs":2777,"title":2786,"topic":2787,"author":1404,"content":2802,"category":2976,"schedule":2984,"component":1341,"meta_info":2985,"cover_image":2989,"description":2993,"contributors":2994},"758987c9-44a5-4656-b8ed-dad39a0f3d22",[2778,2782],{"_uid":2779,"answer":2780,"question":2781,"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":2783,"answer":2784,"question":2785,"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":2788,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2800,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2801,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2789,"component":39,"meta_info":2797,"block_image":2798,"cover_image":2799,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2790,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2795,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2796,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2791,"component":118,"meta_info":2792,"meta_title":7,"block_image":2793,"cover_image":2794,"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":768,"content":2803},[2804,2808,2813,2837,2841,2846,2858,2862,2867,2871,2885,2890,2904,2909,2913,2918,2922,2927,2931,2935,2945,2958,2963,2973],{"type":771,"content":2805},[2806],{"text":2807,"type":775},"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":819,"attrs":2809,"content":2810},{"level":821},[2811],{"text":2812,"type":775},"Cold Hard Facts",{"type":771,"content":2814},[2815,2817,2825,2827,2835],{"text":2816,"type":775},"The ",{"text":2818,"type":775,"marks":2819},"average American will usually gain around 10-15 lbs.",[2820,2824],{"type":784,"attrs":2821},{"href":2822,"uuid":48,"anchor":48,"custom":2823,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/#:~:text=most%20studies%20show%20the%20average,credible%20source%20for%20that%20suggestion.",{},{"type":2282},{"text":2826,"type":775}," 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":2828,"type":775,"marks":2829},"New Year resolution",[2830,2834],{"type":784,"attrs":2831},{"href":2832,"uuid":48,"anchor":48,"custom":2833,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2282},{"text":2836,"type":775}," is health-related. ",{"type":771,"content":2838},[2839],{"text":2840,"type":775},"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":819,"attrs":2842,"content":2843},{"level":821},[2844],{"text":2845,"type":775},"Getting Back into Routine",{"type":834,"attrs":2847},{"id":2848,"body":2849},"4ad9ee3d-9247-48aa-bd68-fd6b1fd6c15e",[2850],{"url":2851,"_uid":2852,"image":2853,"component":844,"copyright_details":2857},{"id":7,"url":7,"linktype":1780,"fieldtype":14,"cached_url":7},"i-38b84fe7-33b0-4673-b290-9b43b437c0c3",{"id":2854,"alt":2855,"name":7,"focus":7,"title":2855,"filename":2856,"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":771,"content":2859},[2860],{"text":2861,"type":775},"Here is how you can get back on track and in shape after the holidays.",{"type":819,"attrs":2863,"content":2864},{"level":827},[2865],{"text":2866,"type":775},"Start Slow",{"type":771,"content":2868},[2869],{"text":2870,"type":775},"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":771,"content":2872},[2873,2875,2883],{"text":2874,"type":775},"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":2876,"type":775,"marks":2877},"ease back into your training routine",[2878,2882],{"type":784,"attrs":2879},{"href":2880,"uuid":48,"anchor":48,"custom":2881,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/easy-new-year-s-boxing-workout-for-beginners/",{},{"type":2282},{"text":2884,"type":775},", and you’re more likely to stick with it past the month of February. ",{"type":819,"attrs":2886,"content":2887},{"level":827},[2888],{"text":2889,"type":775},"Get Back on Track Consistently",{"type":771,"content":2891},[2892,2894,2902],{"text":2893,"type":775},"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":2895,"type":775,"marks":2896},"eating the rainbow",[2897,2901],{"type":784,"attrs":2898},{"href":2899,"uuid":48,"anchor":48,"custom":2900,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/eating-the-rainbow-how-a-colorful-diet-can-benefit-boxers/",{},{"type":2282},{"text":2903,"type":775},", 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":819,"attrs":2905,"content":2906},{"level":827},[2907],{"text":2908,"type":775},"Don’t Be Too Hard on Yourself",{"type":771,"content":2910},[2911],{"text":2912,"type":775},"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":819,"attrs":2914,"content":2915},{"level":827},[2916],{"text":2917,"type":775},"Reflect on the Small Victories",{"type":771,"content":2919},[2920],{"text":2921,"type":775},"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":819,"attrs":2923,"content":2924},{"level":827},[2925],{"text":2926,"type":775},"Have Fun Getting Back Into Shape",{"type":771,"content":2928},[2929],{"text":2930,"type":775},"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":819,"attrs":2932,"content":2933},{"level":821},[2934],{"text":2455,"type":775},{"type":834,"attrs":2936},{"id":2848,"body":2937},[2938],{"url":2939,"_uid":2940,"image":2941,"component":844,"copyright_details":2944},{"id":7,"url":7,"linktype":1780,"fieldtype":14,"cached_url":7},"i-63e7a246-628b-4b84-8155-1eeb20446e53",{"id":2942,"alt":2855,"name":7,"focus":7,"title":2855,"filename":2943,"copyright":7,"fieldtype":50,"is_external_url":9},6782188,"https://a.storyblok.com/f/115220/1100x1100/0090723f6f/fightcamp-getting-back-in-shape.png",[],{"type":771,"content":2946},[2947,2949,2956],{"text":2948,"type":775},"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":2950,"type":775,"marks":2951},"planning",[2952],{"type":784,"attrs":2953},{"href":2954,"uuid":48,"anchor":48,"custom":2955,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year",{},{"text":2957,"type":775},", stay on point, and use these tips to help you reach your fitness goals in no time.",{"type":819,"attrs":2959,"content":2960},{"level":821},[2961],{"text":2962,"type":775},"Train Like a Fighter This Year",{"type":771,"content":2964},[2965,2966,2972],{"text":1670,"type":775},{"text":1672,"type":775,"marks":2967},[2968,2971],{"type":784,"attrs":2969},{"href":1676,"uuid":48,"anchor":48,"custom":2970,"target":788,"linktype":13},{},{"type":2282},{"text":1679,"type":775},{"type":771,"content":2974},[2975],{"text":1683,"type":775},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2977,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2982,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2983,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2978,"component":118,"meta_info":2979,"meta_title":7,"block_image":2980,"cover_image":2981,"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":2986,"title":2987,"plugin":43,"description":2988},"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":2990,"alt":2991,"name":7,"focus":7,"title":2991,"filename":2992,"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,[1355],"57cc637e-fbdd-4fdf-bddc-8718d3479500","2022-12-30T22:31:23.756Z",[],{"name":1341,"created_at":3003,"published_at":3004,"updated_at":3005,"id":3006,"uuid":3007,"content":3008,"slug":1341,"full_slug":3029,"sort_by_date":48,"position":446,"tag_list":3030,"is_startpage":9,"parent_id":3031,"meta_data":48,"group_id":3032,"first_published_at":3033,"release_id":48,"lang":60,"path":7,"alternates":3034,"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":3009,"component":3010,"meta_info":3011,"custom_content_list":3013},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3012,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3014,3019,3024],{"_uid":3015,"label":3016,"value":3017,"dev_id":3018,"component":775},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3020,"label":3021,"value":3022,"dev_id":3023,"component":775},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3025,"label":3026,"value":3027,"dev_id":3028,"component":775},"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",[],1787353515335]