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Friction over the knee joint causes pain on the lateral side of the knee which causes Iliotibial Band Syndrome (ITBS).","What is the Iliotibial Band?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"c782cd76-6a0a-4a59-a60e-249ed9f1ccfe","The quadriceps, or quads, are a group of four (4) muscles in your thigh. These muscles are the vastus intermedius, the vastus medialis, the vastus lateralis, and the rectus femoris. Together, these muscles work to extend and flex the leg, and are one of the most powerful muscle groups in the body. Because they are so involved in everyday movements such as walking, standing, and running, they are prone to injury. Some of the most common quad-related injuries are tendonitis, cramps, strains, tears, and pulls.","What are the quadriceps?",{"_uid":676,"answer":677,"question":678,"component":670},"65673994-0004-4a45-a383-84eb34c7ad35","- Place the foam roller horizontally on the ground in front of you\n- Lie your right side of your body on top of the foam roller at hip level, with your right leg out straight and foot off the ground, your right forearm on the ground for balance, and your left foot on the ground\n- Your left foot can be in front of your right leg or behind it, depending on your comfort and pressure needs\n- Slowly begin to “roll” or slide the right side of your thigh down the foam roller, towards your knee then back up to your hip\n- Continue to work your way up and down the roller, with the pressure on your IT band\n- After 1-2 minutes of rolling, switch sides and repeat","Foam Roller - IT Bands",{"_uid":680,"answer":681,"question":682,"component":670},"6e6ea858-495b-4976-864b-38b1fd901778","- This type of self-myofascial release is more commonly known as trigger point therapy\n- The goal is to find sticking or trigger points when foam rolling\n- These trigger points tend to be tender spots caused by trauma, causing the fascia to tear and adhere back together\n- This can lead to muscle stiffness and a lack of range of motion\n- When you find a trigger point doing this routine, stop where the point is, and slowly work it out\n- Rolling in forward-backward motions, side-to-side movements, or small circles are great ways to work out the pain and release the fascia","Key Rolling Points:",{"_uid":684,"answer":685,"question":686,"component":670},"70a3dcc6-96f3-4588-a0ed-544d3c63b086","- Start lying on the ground on your stomach, with your upper body propped up on your forearms\n- Place the foam roller underneath your right quad, around hip height\n- If you have a longer roller, slide it off to the side so only your right leg is underneath it\n- Your left leg should be relaxed, with your knee pointing away from you\n- Slowly start to slide or “roll” your body down towards your feet, stopping right above your knee\n- Continue to work your way up and down your quad, from your hip flexors to the top of your knee\n- After 1-2 minutes of rolling, switch sides and repeat","Foam Roller - Quads",{"_uid":688,"answer":689,"question":682,"component":670},"29972deb-dc0d-491a-b511-46baa91b47de","- In order to hit all areas of your quad, it is important to turn your body to work the top (neutral), inner (facing your right side), and outer (facing your left side) portions of the thigh\n- Be sure to stop and “work out” different trigger points that you feel when rolling, just as you did with your IT band",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":691,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":703,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":692,"component":39,"meta_info":700,"block_image":701,"cover_image":702,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":693,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":694,"component":118,"meta_info":695,"meta_title":7,"block_image":696,"cover_image":697,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":706,"created_at":707,"published_at":708,"updated_at":709,"id":710,"uuid":711,"content":712,"slug":724,"full_slug":725,"sort_by_date":48,"position":726,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":7,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":713,"_uid":714,"name":706,"photo":715,"component":719,"social_link_tiktok":720,"social_link_twitter":721,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":722,"social_link_linkedin":7,"social_link_instagram":723,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":716,"alt":706,"name":717,"focus":48,"title":706,"filename":718,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":733,"content":734},"doc",[735,751,757,760,764,767,797,811,815,820,826,837,879,885,933,938,948,993,998,1012,1017,1021,1040],{"type":736,"content":737},"paragraph",[738,741,749],{"text":739,"type":740},"Injuries are frustrating and are something that every athlete, fitness enthusiast, boxer, and average Joe will, at some point, endure. How you react, respond, and recover is what sets you apart. One of the most ","text",{"text":742,"type":740,"marks":743},"common injuries",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them","_blank",{"text":750,"type":740}," that athletes experience is a knee injury, which often occurs when a tight muscle lacks range of motion then pulls on the knee or hip joint to compromise. One of the best ways to counteract a knee injury is to foam role two key areas of the body: your IT bands and your quads.",{"type":752,"attrs":753,"content":755},"heading",{"level":754},2,[756],{"text":669,"type":740},{"type":736,"content":758},[759],{"text":668,"type":740},{"type":752,"attrs":761,"content":762},{"level":754},[763],{"text":674,"type":740},{"type":736,"content":765},[766],{"text":673,"type":740},{"type":736,"content":768},[769,771,777,779,785,787,793,795],{"text":770,"type":740},"Today, FightCamp Trainer ",{"text":772,"type":740,"marks":773},"Rocky Harris",[774],{"type":745,"attrs":775},{"href":776,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":778,"type":740}," will take you through a simple ",{"text":780,"type":740,"marks":781},"recovery",[782],{"type":745,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers",{"text":786,"type":740}," routine that she used to help get herself back into the ring when she had a knee injury. The best part is, all you need is a ",{"text":788,"type":740,"marks":789},"foam roller",[790],{"type":745,"attrs":791},{"href":792,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/BXl1ywp_llw",{"text":794,"type":740},". Focus on slow, controlled breaths during each movement to help release tension while rolling.",{"type":796},"hard_break",{"type":798,"attrs":799},"blok",{"id":800,"body":801},"60543f46-d785-4fcc-b100-7236d78a5da4",[802],{"_uid":803,"link":804,"image":806,"title":808,"component":810},"i-b19f537c-0858-4d2d-b024-1564cf2b70d9",{"id":7,"url":805,"linktype":13,"fieldtype":14,"cached_url":805},"https://youtu.be/SXzmv8ZFx7c",{"id":807,"alt":808,"name":7,"focus":48,"title":808,"filename":809,"copyright":7,"fieldtype":50},3665115,"Rocky's Secret to Knee Injury Recover | IT Band & Quad Foam Rolling Guide","https://a.storyblok.com/f/115220/1244x700/ec43fb0c28/rocky-s-secret-to-knee-injury-recover-it-band-quad-foam-rolling-guide.png","image_video_link",{"type":736,"content":812},[813],{"text":814,"type":740},"*If you experience any severe and consistent pain while doing these movements or afterward, consult with a professional health care provider.",{"type":752,"attrs":816,"content":817},{"level":754},[818],{"text":819,"type":740},"5-Minute Foam Rolling Routine For IT Band & Quads",{"type":752,"attrs":821,"content":823},{"level":822},3,[824,825],{"text":678,"type":740},{"type":796},{"type":798,"attrs":827},{"id":800,"body":828},[829],{"_uid":830,"image":831,"component":835,"copyright_details":836},"i-7bf34157-0495-4df7-8101-63a79bc8426c",{"id":832,"alt":833,"name":7,"focus":48,"title":833,"filename":834,"copyright":7,"fieldtype":50},3665118,"IT Band Foam Rolling Stretch","https://a.storyblok.com/f/115220/1380x700/61a9053ae7/it_band_foam_rolling_stretch.png","content_image",[],{"type":838,"content":839},"bullet_list",[840,847,861,867,873],{"type":841,"content":842},"list_item",[843],{"type":736,"content":844},[845],{"text":846,"type":740},"Place the foam roller horizontally on the ground in front of you",{"type":841,"content":848},[849,853],{"type":736,"content":850},[851],{"text":852,"type":740},"Lie your right side of your body on top of the foam roller at hip level, with your right leg out straight and foot off the ground, your right forearm on the ground for balance, and your left foot on the ground",{"type":838,"content":854},[855],{"type":841,"content":856},[857],{"type":736,"content":858},[859],{"text":860,"type":740},"Your left foot can be in front of your right leg or behind it, depending on your comfort and pressure needs",{"type":841,"content":862},[863],{"type":736,"content":864},[865],{"text":866,"type":740},"Slowly begin to “roll” or slide the right side of your thigh down the foam roller, towards your knee then back up to your hip",{"type":841,"content":868},[869],{"type":736,"content":870},[871],{"text":872,"type":740},"Continue to work your way up and down the roller, with the pressure on your IT band",{"type":841,"content":874},[875],{"type":736,"content":876},[877],{"text":878,"type":740},"After 1-2 minutes of rolling, switch sides and repeat",{"type":736,"content":880},[881],{"text":682,"type":740,"marks":882},[883],{"type":884},"bold",{"type":838,"content":886},[887,893,905,919],{"type":841,"content":888},[889],{"type":736,"content":890},[891],{"text":892,"type":740},"This type of self-myofascial release is more commonly known as trigger point therapy",{"type":841,"content":894},[895],{"type":736,"content":896},[897,899],{"text":898,"type":740},"The goal is to find sticking or trigger points when ",{"text":900,"type":740,"marks":901},"foam rolling",[902],{"type":745,"attrs":903},{"href":904,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/1sT1xvj92eg",{"type":841,"content":906},[907,911],{"type":736,"content":908},[909],{"text":910,"type":740},"These trigger points tend to be tender spots caused by trauma, causing the fascia to tear and adhere back together",{"type":838,"content":912},[913],{"type":841,"content":914},[915],{"type":736,"content":916},[917],{"text":918,"type":740},"This can lead to muscle stiffness and a lack of range of motion",{"type":841,"content":920},[921,925],{"type":736,"content":922},[923],{"text":924,"type":740},"When you find a trigger point doing this routine, stop where the point is, and slowly work it out",{"type":838,"content":926},[927],{"type":841,"content":928},[929],{"type":736,"content":930},[931],{"text":932,"type":740},"Rolling in forward-backward motions, side-to-side movements, or small circles are great ways to work out the pain and release the fascia",{"type":752,"attrs":934,"content":935},{"level":822},[936,937],{"text":686,"type":740},{"type":796},{"type":798,"attrs":939},{"id":800,"body":940},[941],{"_uid":942,"image":943,"component":835,"copyright_details":947},"i-9bcd5589-0633-4725-a430-a8482a7f0547",{"id":944,"alt":945,"name":7,"focus":48,"title":945,"filename":946,"copyright":7,"fieldtype":50},3665119,"Quads Foam Rolling Stretch","https://a.storyblok.com/f/115220/1380x700/3cacca5b85/quad_foam_rolling_stretch.png",[],{"type":838,"content":949},[950,956,976,982,988],{"type":841,"content":951},[952],{"type":736,"content":953},[954],{"text":955,"type":740},"Start lying on the ground on your stomach, with your upper body propped up on your forearms",{"type":841,"content":957},[958,962],{"type":736,"content":959},[960],{"text":961,"type":740},"Place the foam roller underneath your right quad, around hip height",{"type":838,"content":963},[964,970],{"type":841,"content":965},[966],{"type":736,"content":967},[968],{"text":969,"type":740},"If you have a longer roller, slide it off to the side so only your right leg is underneath it",{"type":841,"content":971},[972],{"type":736,"content":973},[974],{"text":975,"type":740},"Your left leg should be relaxed, with your knee pointing away from you",{"type":841,"content":977},[978],{"type":736,"content":979},[980],{"text":981,"type":740},"Slowly start to slide or “roll” your body down towards your feet, stopping right above your knee",{"type":841,"content":983},[984],{"type":736,"content":985},[986],{"text":987,"type":740},"Continue to work your way up and down your quad, from your hip flexors to the top of your knee",{"type":841,"content":989},[990],{"type":736,"content":991},[992],{"text":878,"type":740},{"type":736,"content":994},[995],{"text":682,"type":740,"marks":996},[997],{"type":884},{"type":838,"content":999},[1000,1006],{"type":841,"content":1001},[1002],{"type":736,"content":1003},[1004],{"text":1005,"type":740},"In order to hit all areas of your quad, it is important to turn your body to work the top (neutral), inner (facing your right side), and outer (facing your left side) portions of the thigh",{"type":841,"content":1007},[1008],{"type":736,"content":1009},[1010],{"text":1011,"type":740},"Be sure to stop and “work out” different trigger points that you feel when rolling, just as you did with your IT band",{"type":752,"attrs":1013,"content":1014},{"level":754},[1015],{"text":1016,"type":740},"Roll Away The Pain, Recover Stronger",{"type":736,"content":1018},[1019],{"text":1020,"type":740},"We hope that Rocky’s secrets to knee recovery help alleviate any IT band or quad pain you may be experiencing. As with any type of training, it does take getting used to, but the more you do it, the more you’ll come to love it and the saying, “hurts so good.”",{"type":736,"content":1022},[1023,1025,1030,1032,1038],{"text":1024,"type":740},"You don't have to wait until an injury occurs to start using a ",{"text":788,"type":740,"marks":1026},[1027],{"type":745,"attrs":1028},{"href":1029,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/zUu0zs9WeSg",{"text":1031,"type":740},". These exercises are great to add to your ",{"text":1033,"type":740,"marks":1034},"boxing and kickboxing training",[1035],{"type":745,"attrs":1036},{"href":1037,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1039,"type":740}," as a prehab preventative measure–and all it takes is 5 minutes! Plus, if you’re already using a foam roller for your cool down, you can just add in these movements.",{"type":736,"content":1041},[1042,1044,1050,1052,1058],{"text":1043,"type":740},"Did you enjoy this quick recovery routine and want to know more ways to improve your boxing and kickboxing training? Then check out the ",{"text":1045,"type":740,"marks":1046},"FightCamp Blog",[1047],{"type":745,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1051,"type":740}," and ",{"text":1053,"type":740,"marks":1054},"YouTube Channel",[1055],{"type":745,"attrs":1056},{"href":1057,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://bit.ly/3oYefXf",{"text":1059,"type":740},", as we are constantly rolling out new content daily (no pun intended)!",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1061,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1066,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1067,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1062,"component":118,"meta_info":1063,"meta_title":7,"block_image":1064,"cover_image":1065,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-02-16 00:00","article",{"_uid":1071,"title":657,"plugin":43,"description":1072},"8bdbd298-1bff-41dc-a27d-807820c080e4","FightCamp Trainer Rocky Harris shares a 5-minute foam roller routine to help with knee injury recovery & pain caused by muscle tension in the lower body.",{"id":1074,"alt":657,"name":7,"focus":48,"title":657,"filename":1075,"copyright":7,"fieldtype":50},3665125,"https://a.storyblok.com/f/115220/2400x990/97a8e0018c/foam-rolling-routine-for-it-band-pain-knee-injury-recovery.png",[],"foam-rolling-routine-for-it-band-pain-knee-injury-recovery","blogs/foam-rolling-routine-for-it-band-pain-knee-injury-recovery",-3480,[1081],"featured",60887917,"adb9b7d1-e504-4216-b8f5-3a27085e134f","2022-02-16T02:10:00.000Z","wellness/{{story.slug}}",[],["Reactive",1088],[1089,1315,1838,2123,2462,2674],{"name":1090,"created_at":1091,"published_at":1092,"updated_at":1093,"id":1094,"uuid":1095,"content":1096,"slug":1308,"full_slug":1309,"sort_by_date":48,"position":1310,"tag_list":1311,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":1312,"first_published_at":1313,"release_id":48,"lang":60,"path":1085,"alternates":1314,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":1097,"faqs":1098,"title":1090,"topic":1127,"author":1142,"content":1143,"category":1289,"schedule":1297,"component":1069,"meta_info":1298,"cover_image":1302,"description":1306,"contributors":1307},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[1099,1103,1107,1111,1115,1119,1123],{"_uid":1100,"answer":1101,"question":1102,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":1104,"answer":1105,"question":1106,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":1108,"answer":1109,"question":1110,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":1112,"answer":1113,"question":1114,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":1116,"answer":1117,"question":1118,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":1120,"answer":1121,"question":1122,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":1124,"answer":1125,"question":1126,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1128,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1140,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1141,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1129,"component":39,"meta_info":1137,"block_image":1138,"cover_image":1139,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1130,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1135,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1136,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1131,"component":118,"meta_info":1132,"meta_title":7,"block_image":1133,"cover_image":1134,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":733,"content":1144},[1145,1149,1153,1157,1161,1164,1168,1181,1213,1218,1221,1225,1229,1240,1244,1248,1251,1255,1258,1262,1265,1270,1285],{"type":736,"content":1146},[1147],{"text":1148,"type":740},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":736,"content":1150},[1151],{"text":1152,"type":740},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":736,"content":1154},[1155],{"text":1156,"type":740},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":752,"attrs":1158,"content":1159},{"level":822},[1160],{"text":1102,"type":740},{"type":736,"content":1162},[1163],{"text":1101,"type":740},{"type":752,"attrs":1165,"content":1166},{"level":822},[1167],{"text":1106,"type":740},{"type":736,"content":1169},[1170,1172,1179],{"text":1171,"type":740},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":1173,"type":740,"marks":1174},"posture",[1175],{"type":745,"attrs":1176},{"href":1177,"uuid":48,"anchor":48,"custom":1178,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"text":1180,"type":740}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":838,"content":1182},[1183,1189,1195,1201,1207],{"type":841,"content":1184},[1185],{"type":736,"content":1186},[1187],{"text":1188,"type":740},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":841,"content":1190},[1191],{"type":736,"content":1192},[1193],{"text":1194,"type":740},"Swing your arms gently at approximately a 90-degree angle",{"type":841,"content":1196},[1197],{"type":736,"content":1198},[1199],{"text":1200,"type":740},"Land on your heel with every step",{"type":841,"content":1202},[1203],{"type":736,"content":1204},[1205],{"text":1206,"type":740},"Move your hips forward (not side-to-side)",{"type":841,"content":1208},[1209],{"type":736,"content":1210},[1211],{"text":1212,"type":740},"Aim for shorter, brisker strides",{"type":752,"attrs":1214,"content":1215},{"level":822},[1216],{"text":1217,"type":740},"How Long Should You Power Walk For?",{"type":736,"content":1219},[1220],{"text":1109,"type":740},{"type":752,"attrs":1222,"content":1223},{"level":822},[1224],{"text":1114,"type":740},{"type":736,"content":1226},[1227],{"text":1228,"type":740},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":736,"content":1230},[1231,1233,1238],{"text":1232,"type":740},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":1234,"type":740,"marks":1235},"pumping",[1236],{"type":1237},"italic",{"text":1239,"type":740},"! ",{"type":736,"content":1241},[1242],{"text":1243,"type":740},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":752,"attrs":1245,"content":1246},{"level":822},[1247],{"text":1118,"type":740},{"type":736,"content":1249},[1250],{"text":1117,"type":740},{"type":752,"attrs":1252,"content":1253},{"level":822},[1254],{"text":1122,"type":740},{"type":736,"content":1256},[1257],{"text":1121,"type":740},{"type":752,"attrs":1259,"content":1260},{"level":822},[1261],{"text":1126,"type":740},{"type":736,"content":1263},[1264],{"text":1125,"type":740},{"type":752,"attrs":1266,"content":1267},{"level":754},[1268],{"text":1269,"type":740},"Train Like a Power Fighter",{"type":736,"content":1271},[1272,1274,1283],{"text":1273,"type":740},"Are you ready to incorporate power walking into your fitness routine? Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1275,"type":740,"marks":1276},"FightCamp",[1277,1281],{"type":745,"attrs":1278},{"href":1279,"uuid":48,"anchor":48,"custom":1280,"target":748,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1282},"underline",{"text":1284,"type":740}," 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":736,"content":1286},[1287],{"text":1288,"type":740},"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":1290,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1295,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1296,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1291,"component":118,"meta_info":1292,"meta_title":7,"block_image":1293,"cover_image":1294,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":1299,"title":1300,"plugin":43,"description":1301},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":1303,"alt":1304,"name":7,"focus":7,"title":1304,"filename":1305,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[1081],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":1316,"created_at":1317,"published_at":1318,"updated_at":1319,"id":1320,"uuid":1321,"content":1322,"slug":1831,"full_slug":1832,"sort_by_date":48,"position":1833,"tag_list":1834,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":1835,"first_published_at":1836,"release_id":48,"lang":60,"path":1085,"alternates":1837,"default_full_slug":48,"translated_slugs":48},"A Fitness Instructor Shares Her Favorite Workout Hairstyles","2022-04-13T08:58:58.398Z","2023-01-17T21:43:12.935Z","2023-01-17T21:43:12.965Z",124743941,"b5fe8710-417d-4bc0-953c-d175ee00c0fd",{"_uid":1323,"faqs":1324,"title":1316,"topic":1377,"author":1392,"content":1393,"category":1814,"schedule":1822,"component":1069,"meta_info":1823,"cover_image":1827,"description":1826,"contributors":1830},"790ae97d-99ff-4d53-84c5-ac7c7c7bad22",[1325,1329,1333,1337,1341,1345,1349,1353,1357,1361,1365,1369,1373],{"_uid":1326,"answer":1327,"question":1328,"component":670},"08b34bc0-8016-4928-81ba-f06aedee5d6a","FightCamp Trainer and Muay Thai Champion, Jessica Evans is notorious for highlighting her “Day In The Life” on Instagram. From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.\n\nWe asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4):\n1. Space Buns\n2. Boxer Braids\n3. Pom-Pom Pony\n4. High Pony Braid","What are the best hairstyles for working out?",{"_uid":1330,"answer":1331,"question":1332,"component":670},"1132182b-5654-4d5d-a3c8-0067ce44a2ee","“The braided space bun can endure an intense workout more than the traditional bun. It’s also safe for acrobatic exercises, running, HIIT, or martial arts. If you want a hairstyle that doesn’t get in the way and feels comfortable performing floor exercises, then the braided space bun is perfect for you.”","What are space buns?",{"_uid":1334,"answer":1335,"question":1336,"component":670},"f2b57c78-0a71-42c5-8da9-5c297660b7fd","What You’ll Need:\n- a comb\n- two (2) hair ties","What do you need to style your hair in space buns?",{"_uid":1338,"answer":1339,"question":1340,"component":670},"c0e0a5b1-924b-4fc3-b503-f2ff245942e9","How To:\n- Section your hair into two parts, from the middle of your forehead to the back of your head.\n- Braid the right section of your hair towards the right crown of your head.\n- To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.\n- Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.\n- Repeat on the left side.","How do you style your hair in space buns?",{"_uid":1342,"answer":1343,"question":1344,"component":670},"784ec75d-4ad3-4a99-802b-fdf65210df05","“A fighter's favorite! Boxer braids are a clean look and will channel your inner fighter. Complete this look with boxer shorts and knock out your workout! If you are transitioning to a casual look after, unravel your boxer braids to reveal wavy hair.”","What are boxer braids?",{"_uid":1346,"answer":1347,"question":1348,"component":670},"43f4b50e-119b-4215-bb70-bbaa24016a53","What You’ll Need:\n- comb\n- two (2) hair ties","What do you need to style your hair in boxer braids?",{"_uid":1350,"answer":1351,"question":1352,"component":670},"7fe342da-5263-4900-b052-27e309d2a0be","How To:\n- Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.\n- Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace.\n- Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.\n- Secure the ends of your braid with a hair tie.\n- Repeat on the other side for a pigtail style.","How do you style your hair in boxer braids?",{"_uid":1354,"answer":1355,"question":1356,"component":670},"d8014f8e-fe64-4c7b-885c-80f916bc7e78","“Another way to add flavor to a traditional look. The pom-pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”","What is a pom-pom pony?",{"_uid":1358,"answer":1359,"question":1360,"component":670},"5a2b3d3d-7a79-4dcd-bac9-a4d36c695502","What You'll Need:\n- hairbrush\n- hair ties","What do you need to style your hair in a pom-pom pony?",{"_uid":1362,"answer":1363,"question":1364,"component":670},"da56487d-9853-4655-bdde-2323e4bcc4a8","How To:\n- Use a brush to gather your hair up on the crown of your head.\n- Secure your hair in a high ponytail with a hair tie.\n- Next, loop a second hair tie, about two inches down the ponytail.\n- Continue down the ponytail, spacing hair ties about two inches apart.\n- Lastly, pull apart the hair in between each hair tie to fluff it and get the pom-pom look.","How do you style your hair in a pom-pom pony?",{"_uid":1366,"answer":1367,"question":1368,"component":670},"5f343f78-7a0e-44ec-a1a8-d5c5705cbac4","“This is the Classic Instructor look. It’s sleek and transferable from workout wear to casual. We complete this look with hair wax, so it stays fresh and fights against sweat.”","What is a high pony braid?",{"_uid":1370,"answer":1371,"question":1372,"component":670},"0351a787-74c6-4237-ae27-b238751f483c","What You'll Need:\n- hair wax\n- hairbrush\n- hair extension\n- two (2) hair ties","What do you need to style your hair in a high pony braid?",{"_uid":1374,"answer":1375,"question":1376,"component":670},"6b3edadf-9b66-4675-b130-ebbb832649fe","How To:\n- Apply a small amount of hair wax around the edges of the hair.\n- Use a brush to smooth the hair and gather it towards the crown of your head.\n- Secure it in a high ponytail with a hair tie.\n- Add in a hair extension by folding it in two halves and placing it over the natural hair.\n- Separate the natural hair into two sections and add to the hair extension sections.\n- Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.\n- When you reach the end of the ponytail, secure the braid with a hair tie.","How do you style your hair in a high pony braid?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1378,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1390,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1379,"component":39,"meta_info":1387,"block_image":1388,"cover_image":1389,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1380,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1385,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1381,"component":118,"meta_info":1382,"meta_title":7,"block_image":1383,"cover_image":1384,"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},[],[],"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"type":733,"content":1394},[1395,1417,1421,1433,1438,1443,1455,1458,1464,1478,1484,1516,1521,1532,1535,1540,1553,1558,1590,1595,1606,1610,1616,1630,1635,1667,1672,1683,1686,1691,1715,1720,1764,1769,1773,1794,1799,1810],{"type":736,"content":1396},[1397,1399,1406,1408,1415],{"text":1398,"type":740},"FightCamp Trainer and Muay Thai Champion, ",{"text":1400,"type":740,"marks":1401},"Jessica Evans",[1402],{"type":745,"attrs":1403},{"href":1404,"uuid":48,"anchor":48,"custom":1405,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{},{"text":1407,"type":740}," is notorious for highlighting her “Day In The Life” on ",{"text":1409,"type":740,"marks":1410},"Instagram",[1411],{"type":745,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":748,"linktype":13},"https://www.instagram.com/jessevansfit",{},{"text":1416,"type":740},". From drinking coffee to applying makeup, and styling her hair before filming a workout, she does it all.",{"type":736,"content":1418},[1419],{"text":1420,"type":740},"We asked what her favorite go-to hairstyles were for filming a workout and enduring her toughest training sessions. Here are her top four (4).",{"type":798,"attrs":1422},{"id":1423,"body":1424},"644fad9a-2dd8-4101-a155-c005221bff64",[1425],{"_uid":1426,"link":1427,"image":1429,"title":1431,"component":810},"i-daeff949-3a44-4bc7-8530-ebc87fc4be3b",{"id":7,"url":1428,"linktype":13,"fieldtype":14,"cached_url":1428},"https://youtu.be/URAkA-S1HdQ",{"id":1430,"alt":1431,"name":7,"focus":48,"title":1431,"filename":1432,"copyright":7,"fieldtype":50},4404592,"4 EASY & QUICK Hairstyles For Your Workout l Follow Along Tutorial","https://a.storyblok.com/f/115220/1244x700/bfb12a316d/4-easy-quick-hairstyles-for-your-workout-follow-along-tutorial.png",{"type":752,"attrs":1434,"content":1435},{"level":754},[1436],{"text":1437,"type":740},"4 Fight-Worthy (and Film-Worthy) Hairstyles For Your Workout",{"type":752,"attrs":1439,"content":1440},{"level":822},[1441],{"text":1442,"type":740},"1. Space Buns",{"type":798,"attrs":1444},{"id":1423,"body":1445},[1446],{"url":1447,"_uid":1449,"image":1450,"component":835,"copyright_details":1454},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"story","i-882dd334-4c95-456e-88b2-6b7409ead66a",{"id":1451,"alt":1452,"name":7,"focus":48,"title":1452,"filename":1453,"copyright":7,"fieldtype":50},4404613,"Workout Hairstyle - Space Buns","https://a.storyblok.com/f/115220/1380x700/68c395c037/space_buns.png",[],{"type":736,"content":1456},[1457],{"text":1331,"type":740},{"type":736,"content":1459},[1460],{"text":1461,"type":740,"marks":1462},"What You’ll Need:",[1463],{"type":884},{"type":838,"content":1465},[1466,1472],{"type":841,"content":1467},[1468],{"type":736,"content":1469},[1470],{"text":1471,"type":740},"a comb",{"type":841,"content":1473},[1474],{"type":736,"content":1475},[1476],{"text":1477,"type":740},"two (2) hair ties",{"type":736,"content":1479},[1480],{"text":1481,"type":740,"marks":1482},"How To:",[1483],{"type":884},{"type":838,"content":1485},[1486,1492,1498,1504,1510],{"type":841,"content":1487},[1488],{"type":736,"content":1489},[1490],{"text":1491,"type":740},"Section your hair into two parts, from the middle of your forehead to the back of your head.",{"type":841,"content":1493},[1494],{"type":736,"content":1495},[1496],{"text":1497,"type":740},"Braid the right section of your hair towards the right crown of your head.",{"type":841,"content":1499},[1500],{"type":736,"content":1501},[1502],{"text":1503,"type":740},"To braid: separate hair into three parts, then cross the far side over to the center to replace, repeat on the opposite side, and add hair as you continue.",{"type":841,"content":1505},[1506],{"type":736,"content":1507},[1508],{"text":1509,"type":740},"Once you finish braiding the right side, secure it with a hair tie, and pull the tail through to create a bun.",{"type":841,"content":1511},[1512],{"type":736,"content":1513},[1514],{"text":1515,"type":740},"Repeat on the left side.",{"type":752,"attrs":1517,"content":1518},{"level":822},[1519],{"text":1520,"type":740},"2. Boxer Braids",{"type":798,"attrs":1522},{"id":1423,"body":1523},[1524],{"url":1525,"_uid":1526,"image":1527,"component":835,"copyright_details":1531},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-85798c7f-6652-4fc0-a4ff-d97befc9b756",{"id":1528,"alt":1529,"name":7,"focus":48,"title":1529,"filename":1530,"copyright":7,"fieldtype":50},4404646,"Workout Hairstyle - Boxer Braids","https://a.storyblok.com/f/115220/1380x700/41a828c3ad/boxer_braids.png",[],{"type":736,"content":1533},[1534],{"text":1343,"type":740},{"type":736,"content":1536},[1537],{"text":1461,"type":740,"marks":1538},[1539],{"type":884},{"type":838,"content":1541},[1542,1548],{"type":841,"content":1543},[1544],{"type":736,"content":1545},[1546],{"text":1547,"type":740},"comb",{"type":841,"content":1549},[1550],{"type":736,"content":1551},[1552],{"text":1477,"type":740},{"type":736,"content":1554},[1555],{"text":1481,"type":740,"marks":1556},[1557],{"type":884},{"type":838,"content":1559},[1560,1566,1572,1578,1584],{"type":841,"content":1561},[1562],{"type":736,"content":1563},[1564],{"text":1565,"type":740},"Using the tail end of a comb, separate your hair into two parts from the middle of your forehead to the back of your head.",{"type":841,"content":1567},[1568],{"type":736,"content":1569},[1570],{"text":1571,"type":740},"Next, start on one side. Take three small sections of hair, and begin braiding by swapping the left section to the center to replace, then the right section to the center to replace. ",{"type":841,"content":1573},[1574],{"type":736,"content":1575},[1576],{"text":1577,"type":740},"Continue braiding and add in hair from each side as you work your way down to the back of your head. This is a cornrow.",{"type":841,"content":1579},[1580],{"type":736,"content":1581},[1582],{"text":1583,"type":740},"Secure the ends of your braid with a hair tie.",{"type":841,"content":1585},[1586],{"type":736,"content":1587},[1588],{"text":1589,"type":740},"Repeat on the other side for a pigtail style.",{"type":752,"attrs":1591,"content":1592},{"level":822},[1593],{"text":1594,"type":740},"3. Pom Pom Pony",{"type":798,"attrs":1596},{"id":1423,"body":1597},[1598],{"url":1599,"_uid":1600,"image":1601,"component":835,"copyright_details":1605},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-06b117fb-acb8-499d-9c62-67dfc71e9a15",{"id":1602,"alt":1603,"name":7,"focus":48,"title":1603,"filename":1604,"copyright":7,"fieldtype":50},4404655,"Workout Hairstyle - Pom-Pom Pony","https://a.storyblok.com/f/115220/1380x700/5b14b1ef6c/pom_pom_pony.png",[],{"type":736,"content":1607},[1608],{"text":1609,"type":740},"“Another way to add flavor to a traditional look. The pom pom pony looks so flawless on camera and doesn’t take long to style. I prefer this hairstyle before a photoshoot, this way my hair can fly when I perform action shots.”",{"type":736,"content":1611},[1612],{"text":1613,"type":740,"marks":1614},"What You'll Need:",[1615],{"type":884},{"type":838,"content":1617},[1618,1624],{"type":841,"content":1619},[1620],{"type":736,"content":1621},[1622],{"text":1623,"type":740},"hairbrush",{"type":841,"content":1625},[1626],{"type":736,"content":1627},[1628],{"text":1629,"type":740},"hair ties",{"type":736,"content":1631},[1632],{"text":1481,"type":740,"marks":1633},[1634],{"type":884},{"type":838,"content":1636},[1637,1643,1649,1655,1661],{"type":841,"content":1638},[1639],{"type":736,"content":1640},[1641],{"text":1642,"type":740},"Use a brush to gather your hair up on the crown of your head.",{"type":841,"content":1644},[1645],{"type":736,"content":1646},[1647],{"text":1648,"type":740},"Secure your hair in a high ponytail with a hair tie.",{"type":841,"content":1650},[1651],{"type":736,"content":1652},[1653],{"text":1654,"type":740},"Next, loop a second hair tie, about two inches down the ponytail.",{"type":841,"content":1656},[1657],{"type":736,"content":1658},[1659],{"text":1660,"type":740},"Continue down the ponytail, spacing hair ties about two inches apart.",{"type":841,"content":1662},[1663],{"type":736,"content":1664},[1665],{"text":1666,"type":740},"Lastly, pull apart the hair in between each hair tie to fluff it and get the pom pom look.",{"type":752,"attrs":1668,"content":1669},{"level":822},[1670],{"text":1671,"type":740},"4. High Pony Braid",{"type":798,"attrs":1673},{"id":1423,"body":1674},[1675],{"url":1676,"_uid":1677,"image":1678,"component":835,"copyright_details":1682},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-eb0a6c06-888b-4727-aa77-1192475b140e",{"id":1679,"alt":1680,"name":7,"focus":48,"title":1680,"filename":1681,"copyright":7,"fieldtype":50},4404666,"Workout Hairstyle - High Pony Braid","https://a.storyblok.com/f/115220/1380x700/4114bba510/high_pony_braid.png",[],{"type":736,"content":1684},[1685],{"text":1367,"type":740},{"type":736,"content":1687},[1688],{"text":1613,"type":740,"marks":1689},[1690],{"type":884},{"type":838,"content":1692},[1693,1699,1704,1710],{"type":841,"content":1694},[1695],{"type":736,"content":1696},[1697],{"text":1698,"type":740},"hair wax",{"type":841,"content":1700},[1701],{"type":736,"content":1702},[1703],{"text":1623,"type":740},{"type":841,"content":1705},[1706],{"type":736,"content":1707},[1708],{"text":1709,"type":740},"hair extension",{"type":841,"content":1711},[1712],{"type":736,"content":1713},[1714],{"text":1477,"type":740},{"type":736,"content":1716},[1717],{"text":1481,"type":740,"marks":1718},[1719],{"type":884},{"type":838,"content":1721},[1722,1728,1734,1740,1746,1752,1758],{"type":841,"content":1723},[1724],{"type":736,"content":1725},[1726],{"text":1727,"type":740},"Apply a small amount of hair wax around the edges of the hair.",{"type":841,"content":1729},[1730],{"type":736,"content":1731},[1732],{"text":1733,"type":740},"Use a brush to smooth the hair and gather it towards the crown of your head.",{"type":841,"content":1735},[1736],{"type":736,"content":1737},[1738],{"text":1739,"type":740},"Secure it in a high ponytail with a hair tie.",{"type":841,"content":1741},[1742],{"type":736,"content":1743},[1744],{"text":1745,"type":740},"Add in a hair extension by folding it in two halves and placing it over the natural hair.",{"type":841,"content":1747},[1748],{"type":736,"content":1749},[1750],{"text":1751,"type":740},"Separate the natural hair into two sections and add to the hair extension sections. ",{"type":841,"content":1753},[1754],{"type":736,"content":1755},[1756],{"text":1757,"type":740},"Create a third strand, then begin braiding by replacing the center strand with one side and then the next side.",{"type":841,"content":1759},[1760],{"type":736,"content":1761},[1762],{"text":1763,"type":740},"When you reach the end of the ponytail, secure the braid with a hair tie.",{"type":752,"attrs":1765,"content":1766},{"level":754},[1767],{"text":1768,"type":740},"Fight In Style",{"type":736,"content":1770},[1771],{"text":1772,"type":740},"No matter what your workout is for the day, don’t let your hair get in the way. Spice up your usual messy bun or typical blah ponytail and try these four (4) fun and fighter-approved styles. Not only will you be fighting like a pro, but you’ll be looking like one too!",{"type":736,"content":1774},[1775,1777,1784,1785,1792],{"text":1776,"type":740},"For more ways to style your hair for your workouts, check out ",{"text":1778,"type":740,"marks":1779},"Shanie Smash",[1780],{"type":745,"attrs":1781},{"href":1782,"uuid":48,"anchor":48,"custom":1783,"target":748,"linktype":13},"https://youtu.be/ukQJ2savSuU",{},{"text":1051,"type":740},{"text":1786,"type":740,"marks":1787},"Rocky Harris's",[1788],{"type":745,"attrs":1789},{"href":1790,"uuid":48,"anchor":48,"custom":1791,"target":748,"linktype":13},"https://youtu.be/e38DQM0znCI",{},{"text":1793,"type":740}," videos of their favorite workout hairstyles.  ",{"type":752,"attrs":1795,"content":1796},{"level":754},[1797],{"text":1798,"type":740},"Train Like a Fighter",{"type":736,"content":1800},[1801,1803,1808],{"text":1802,"type":740},"Put these hairstyles to the ultimate test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1275,"type":740,"marks":1804},[1805],{"type":745,"attrs":1806},{"href":1279,"uuid":48,"anchor":48,"custom":1807,"target":748,"linktype":13},{},{"text":1809,"type":740}," 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":736,"content":1811},[1812],{"text":1813,"type":740},"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":1815,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1820,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1821,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1816,"component":118,"meta_info":1817,"meta_title":7,"block_image":1818,"cover_image":1819,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-04 00:00",{"_uid":1824,"title":1825,"plugin":43,"description":1826},"a8d3e113-16bf-4827-92f9-548e8c86448e","A Fitness Instructor’s Favorite Workout Hairstyles | FightCamp","Bust through those punching rounds without your hair getting in your way. Try these workout-proof hairstyles from FightCamp Trainer Jess Evans.",{"id":1828,"alt":1316,"name":7,"focus":48,"title":1316,"filename":1829,"copyright":7,"fieldtype":50},4404825,"https://a.storyblok.com/f/115220/2400x990/07dcd6e24c/a-fitness_instructor_shares_her_favorite_workout_hairstyles.png",[],"a-fitness-instructor-shares-her-favorite-workout-hairstyles","blogs/a-fitness-instructor-shares-her-favorite-workout-hairstyles",-4540,[1081],"c114703c-7044-4671-ba0c-cfaa491b8ba4","2023-01-03T19:21:04.705Z",[],{"name":1839,"created_at":1840,"published_at":1841,"updated_at":1842,"id":1843,"uuid":1844,"content":1845,"slug":2117,"full_slug":2118,"sort_by_date":48,"position":2119,"tag_list":2120,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2121,"first_published_at":1841,"release_id":48,"lang":60,"path":1085,"alternates":2122,"default_full_slug":48,"translated_slugs":48},"How Working Out Can Improve Your Sleep","2022-03-31T20:49:49.299Z","2022-10-17T18:10:41.588Z","2022-10-17T18:10:41.617Z",120540806,"30dc55d9-8ecd-4f82-8cfd-71f6d0224306",{"_uid":1846,"faqs":1847,"title":1839,"topic":1876,"author":1891,"content":1892,"category":2100,"schedule":2108,"component":1069,"meta_info":2109,"cover_image":2112,"description":2111,"contributors":2116},"b2b1146f-442b-421a-a956-85a2c819c1b2",[1848,1852,1856,1860,1864,1868,1872],{"_uid":1849,"answer":1850,"question":1851,"component":670},"951d2a2b-f7af-42a6-a744-069af39a2c7a","Here are three (3) reasons to make sleep a priority and how exercise plays an important role.\n1. Decreases sleep onset\n2. Enhances restorative and REM sleep\n3. Improves sleep quality","How can working out help you sleep better?",{"_uid":1853,"answer":1854,"question":1855,"component":670},"f78e1f9a-88af-47f3-892a-422808e0b981","Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. Sleep onset, or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!","How does working out decrease sleep onset?",{"_uid":1857,"answer":1858,"question":1859,"component":670},"183f801c-4a16-4d26-a8c8-2dd241741df9","The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:\n\nStage 1 - Your eyes are closed but you are easily awoken\n\nStage 2 - You are in a light sleep mode\n\nStage 3 - You are in a deep sleep mode\n\nDuring REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.\n\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.\n\nExercise can have an enhanced effect on both non-REM and REM sleep quality. One study conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.","How does exercise enhance restorative and REM sleep?",{"_uid":1861,"answer":1862,"question":1863,"component":670},"053b79a3-3221-4f2e-bfba-733f2d0e59dd","During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. REM sleep usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.","What is REM sleep?",{"_uid":1865,"answer":1866,"question":1867,"component":670},"35f58841-5dfb-4957-9508-3b668bad5bb2","During non-REM sleep, you will generally go through three (3) different phases:\n- Stage 1 - Your eyes are closed but you are easily awoken\n- Stage 2 - You are in a light sleep mode\n- Stage 3 - You are in a deep sleep mode\nNon-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.","What is non-REM sleep?",{"_uid":1869,"answer":1870,"question":1871,"component":670},"4a775540-1ba7-4892-af05-5cae0e0dfe1a","We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.\n\nConditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An analysis looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.\n\nLuckily getting ample sleep regularly, generally, 7-9 hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.\n\nNumerous studies have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.","How does exercise improve sleep quality?",{"_uid":1873,"answer":1874,"question":1875,"component":670},"3ea62a16-32c3-4731-8a4b-d7917401d43e","After an active day and a moderate to intense workout, you’ll be ready for a good night's sleep. Training consistently can help expend extra energy stored up in the body. This helps you fall asleep faster and have a more restful sleep. Now that your body will be able to get into a more restorative state consistently, it has the opportunity to properly recover from your vigorous exercise routines. Sleep is one of the most important aspects of proper recovery, and exercising will make you tired and want to get a good night's sleep.","How does better sleep lead to better performance?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1877,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1889,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1890,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1878,"component":39,"meta_info":1886,"block_image":1887,"cover_image":1888,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1879,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1884,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1885,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1880,"component":118,"meta_info":1881,"meta_title":7,"block_image":1882,"cover_image":1883,"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":733,"content":1893},[1894,1914,1918,1924,1936,1940,1945,1957,1962,1966,1986,1998,2002,2014,2019,2023,2035,2039,2051,2056,2067,2070,2075,2086,2090],{"type":736,"content":1895},[1896,1898,1904,1906,1912],{"text":1897,"type":740},"A consistent exercise routine has many health benefits. For starters, it does wonders for ",{"text":1899,"type":740,"marks":1900},"overall mental health",[1901],{"type":745,"attrs":1902},{"href":1903,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1905,"type":740},". Then, there are the physical benefits, from ",{"text":1907,"type":740,"marks":1908},"boosting endurance",[1909],{"type":745,"attrs":1910},{"href":1911,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-boxing-is-the-best-workout-for-you/",{"text":1913,"type":740}," to strengthening muscles, to improving flexibility. But one of the best reasons to keep up with a regular exercise routine is the positive effect it has on your sleep.",{"type":736,"content":1915},[1916],{"text":1917,"type":740},"Sleep is crucial to your health. The average person will spend almost one-third of their lifetime sleeping, so why not get the most out of it. One way to ensure that you can maximize your sleep, both in quality and quantity, is through consistent exercise.",{"type":752,"attrs":1919,"content":1920},{"level":754},[1921,1923],{"text":1922,"type":740},"Ways Exercise Can Help You Maximize Sleep",{"type":796},{"type":798,"attrs":1925},{"id":1926,"body":1927},"b986f0b2-4ad6-46c2-970f-e7d3694a8af2",[1928],{"url":1929,"_uid":1930,"image":1931,"component":835,"copyright_details":1935},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-4be685f7-3643-445c-b835-23645f983b26",{"id":1932,"alt":1933,"name":7,"focus":48,"title":1933,"filename":1934,"copyright":7,"fieldtype":50},4455347,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/f87c0efe5e/boxing-workout.png",[],{"type":736,"content":1937},[1938],{"text":1939,"type":740},"Here are three (3) reasons to make sleep a priority and how exercise plays an important role.",{"type":752,"attrs":1941,"content":1942},{"level":822},[1943],{"text":1944,"type":740},"1. Decreases Sleep Onset",{"type":736,"content":1946},[1947,1949,1955],{"text":1948,"type":740},"Let’s face it. We have all struggled to fall asleep from time to time, usually tossing and turning for hours on end before finally drifting off to sleep. Unfortunately, this can play a devastating role in our overall sleep quality. ",{"text":1950,"type":740,"marks":1951},"Sleep onset",[1952],{"type":745,"attrs":1953},{"href":1954,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.sleepfoundation.org/physical-activity/exercise-and-sleep#:~:text=Exercising%20also%20improves%20sleep%20for,in%20bed%20during%20the%20night.",{"text":1956,"type":740},", or the time it takes to fall asleep, can be greatly reduced with a consistent routine of moderate to intense exercise. Boxing is a great way to get in a rigorous workout that can reduce the amount of time it takes us to fall asleep. Less time falling asleep means more time for the body to get into a restorative sleep cycle. It’s a win-win!",{"type":752,"attrs":1958,"content":1959},{"level":822},[1960],{"text":1961,"type":740},"2. Enhances Restorative and REM Sleep",{"type":736,"content":1963},[1964],{"text":1965,"type":740},"The two phases of sleep that most of us will experience on a nightly basis are non-REM and REM (rapid eye movement) sleep. During non-REM sleep, you will generally go through three (3) different phases:",{"type":838,"content":1967},[1968,1974,1980],{"type":841,"content":1969},[1970],{"type":736,"content":1971},[1972],{"text":1973,"type":740},"Stage 1 - Your eyes are closed but you are easily awoken",{"type":841,"content":1975},[1976],{"type":736,"content":1977},[1978],{"text":1979,"type":740},"Stage 2 - You are in a light sleep mode",{"type":841,"content":1981},[1982],{"type":736,"content":1983},[1984],{"text":1985,"type":740},"Stage 3 - You are in a deep sleep mode",{"type":736,"content":1987},[1988,1990,1996],{"text":1989,"type":740},"During REM sleep, your eyes move rapidly back and forth, hence the name, but no visual information is actually sent to the brain. ",{"text":1991,"type":740,"marks":1992},"REM sleep",[1993],{"type":745,"attrs":1994},{"href":1995,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.webmd.com/sleep-disorders/sleep-101",{"text":1997,"type":740}," usually occurs 90 minutes into your sleep cycle, and it’s then that your breathing and heart rate quicken. There is an increase in brain activity that is responsible for learning and increased cognitive function.",{"type":736,"content":1999},[2000],{"text":2001,"type":740},"Non-REM sleep can be just as important as REM sleep for overall health, as it is during the third phase that your body will repair and grow muscle tissues, cells, and bones, as well as strengthen your immune system.",{"type":736,"content":2003},[2004,2006,2012],{"text":2005,"type":740},"Exercise can have an enhanced effect on both non-REM and REM sleep quality. One ",{"text":2007,"type":740,"marks":2008},"study",[2009],{"type":745,"attrs":2010},{"href":2011,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/",{"text":2013,"type":740}," conducted over a 12-week trial showed that maintaining a consistent exercise routine decreased non-REM sleep phase I (light sleep), increased REM sleep, and positively impacted sleep continuity and sleep efficiency.",{"type":752,"attrs":2015,"content":2016},{"level":822},[2017],{"text":2018,"type":740},"3. Improves Sleep Quality",{"type":736,"content":2020},[2021],{"text":2022,"type":740},"We have control over many actions that contribute to our individual health. Diet and exercise both play a key role, but another factor that is just as crucial to our longevity and well-being is sleep quality. Unfortunately, as our lives get hectic and our plans change, one of the first things to suffer is the quality of our sleep.",{"type":736,"content":2024},[2025,2027,2033],{"text":2026,"type":740},"Conditions such as heart disease, hypertension, diabetes, chronic inflammation, obesity, compromised immune function, and weight gain have all been linked to poor sleep quality. An ",{"text":2028,"type":740,"marks":2029},"analysis",[2030],{"type":745,"attrs":2031},{"href":2032,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health",{"text":2034,"type":740}," looking at three separate studies found that sleeping an average of five hours or fewer per night, on a consistent, long-term basis may increase the risk of mortality by as much as 15 percent.",{"type":736,"content":2036},[2037],{"text":2038,"type":740},"Luckily getting ample sleep regularly, generally, seven to nine hours, can help stave off those comorbidities and health issues. Good sleep quality allows us to maintain critical bodily functions, restore energy, grow and repair tissues, and have an optimal cognitive function. Sleep should not be a luxury that we take for granted, and instead, we should view it as a biological necessity.",{"type":736,"content":2040},[2041,2043,2049],{"text":2042,"type":740},"Numerous ",{"text":2044,"type":740,"marks":2045},"studies",[2046],{"type":745,"attrs":2047},{"href":2048,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/25540930/",{"text":2050,"type":740}," have shown the positive effect exercise can have on an individual's sleep quality, especially as we age. Moderate to vigorous intensity exercise, such as a boxing or kickboxing workout, encourages better sleep quality – and better sleep quality leads to better overall health.",{"type":752,"attrs":2052,"content":2053},{"level":754},[2054],{"text":2055,"type":740},"Better Sleep for Better Performance",{"type":798,"attrs":2057},{"id":1926,"body":2058},[2059],{"url":2060,"_uid":2061,"image":2062,"component":835,"copyright_details":2066},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-4a15da97-50ca-46f3-87a1-d7715fd81bbb",{"id":2063,"alt":2064,"name":7,"focus":48,"title":2064,"filename":2065,"copyright":7,"fieldtype":50},4454103,"Boxing Workouts To Help You Sleep Better","https://a.storyblok.com/f/115220/1100x1100/a14e3c149d/boxing_to_sleep_better.png",[],{"type":736,"content":2068},[2069],{"text":1874,"type":740},{"type":752,"attrs":2071,"content":2072},{"level":754},[2073],{"text":2074,"type":740},"Sleeping for Success",{"type":736,"content":2076},[2077,2079,2084],{"text":2078,"type":740},"Sleep is so much more than just the time of day when you are not awake. Sleep has restorative powers on our health and should always be a factor in improving or maintaining our overall well-being. Better sleep means better recovery, and better ",{"text":780,"type":740,"marks":2080},[2081],{"type":745,"attrs":2082},{"href":2083,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":2085,"type":740}," means better training performance.",{"type":752,"attrs":2087,"content":2088},{"level":754},[2089],{"text":1798,"type":740},{"type":736,"content":2091},[2092,2094,2098],{"text":2093,"type":740},"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":1275,"type":740,"marks":2095},[2096],{"type":745,"attrs":2097},{"href":1279,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":2099,"type":740}," 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":2101,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2106,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2107,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2102,"component":118,"meta_info":2103,"meta_title":7,"block_image":2104,"cover_image":2105,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-10-18 00:00",{"_uid":2110,"title":1839,"plugin":43,"description":2111},"513533c7-5614-4c69-8831-cba78448bb7b","Sleep should always be a factor in overall wellness and recovery for a boxer. Here’s how to prioritize sleep and maximize your rest with exercise.",{"id":2113,"alt":2114,"name":7,"focus":48,"title":2114,"filename":2115,"copyright":7,"fieldtype":50},4453960,"How Working Out Can Help You Sleep Better","https://a.storyblok.com/f/115220/2400x990/c46d9152c6/how-working-out-can-help-you-sleep-better.png",[],"how-working-out-can-improve-your-sleep","blogs/how-working-out-can-improve-your-sleep",-4330,[1081],"575ed04c-1625-4802-b536-6d594e256c5a",[],{"name":2124,"created_at":2125,"published_at":2126,"updated_at":2127,"id":2128,"uuid":2129,"content":2130,"slug":2456,"full_slug":2457,"sort_by_date":48,"position":2458,"tag_list":2459,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2460,"first_published_at":2126,"release_id":48,"lang":60,"path":1085,"alternates":2461,"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":2131,"faqs":2132,"title":2124,"topic":2149,"author":1891,"content":2164,"category":2437,"schedule":2445,"component":1069,"meta_info":2446,"cover_image":2450,"description":2454,"contributors":2455},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[2133,2137,2141,2145],{"_uid":2134,"answer":2135,"question":2136,"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":2138,"answer":2139,"question":2140,"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":2142,"answer":2143,"question":2144,"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":2146,"answer":2147,"question":2148,"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":2150,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2162,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2163,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2151,"component":39,"meta_info":2159,"block_image":2160,"cover_image":2161,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2152,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2153,"component":118,"meta_info":2154,"meta_title":7,"block_image":2155,"cover_image":2156,"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":733,"content":2165},[2166,2170,2174,2178,2182,2185,2189,2193,2337,2341,2345,2349,2354,2373,2405,2410,2420,2425,2434],{"type":736,"content":2167},[2168],{"text":2169,"type":740},"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":736,"content":2171},[2172],{"text":2173,"type":740},"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":736,"content":2175},[2176],{"text":2177,"type":740},"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":752,"attrs":2179,"content":2180},{"level":754},[2181],{"text":2136,"type":740},{"type":736,"content":2183},[2184],{"text":2135,"type":740},{"type":752,"attrs":2186,"content":2187},{"level":754},[2188],{"text":2140,"type":740},{"type":736,"content":2190},[2191],{"text":2192,"type":740},"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":838,"content":2194},[2195,2229,2274,2305],{"type":841,"content":2196},[2197,2201],{"type":736,"content":2198},[2199],{"text":2200,"type":740},"Physical Activity",{"type":838,"content":2202},[2203,2209,2215],{"type":841,"content":2204},[2205],{"type":736,"content":2206},[2207],{"text":2208,"type":740},"Exercise/cardio routines",{"type":841,"content":2210},[2211],{"type":736,"content":2212},[2213],{"text":2214,"type":740},"Personal programming",{"type":841,"content":2216},[2217,2221],{"type":736,"content":2218},[2219],{"text":2220,"type":740},"Event preparation ",{"type":838,"content":2222},[2223],{"type":841,"content":2224},[2225],{"type":736,"content":2226},[2227],{"text":2228,"type":740},"Obstacle course training, race training (running, biking, swimming)",{"type":841,"content":2230},[2231,2234],{"type":736,"content":2232},[2233],{"text":433,"type":740},{"type":838,"content":2235},[2236,2242,2248],{"type":841,"content":2237},[2238],{"type":736,"content":2239},[2240],{"text":2241,"type":740},"Meal planning",{"type":841,"content":2243},[2244],{"type":736,"content":2245},[2246],{"text":2247,"type":740},"Dieting",{"type":841,"content":2249},[2250,2254],{"type":736,"content":2251},[2252],{"text":2253,"type":740},"Teaching nutritional information",{"type":838,"content":2255},[2256,2262,2268],{"type":841,"content":2257},[2258],{"type":736,"content":2259},[2260],{"text":2261,"type":740},"Calories",{"type":841,"content":2263},[2264],{"type":736,"content":2265},[2266],{"text":2267,"type":740},"Macros/micros",{"type":841,"content":2269},[2270],{"type":736,"content":2271},[2272],{"text":2273,"type":740},"Supplementation",{"type":841,"content":2275},[2276,2279],{"type":736,"content":2277},[2278],{"text":406,"type":740},{"type":838,"content":2280},[2281,2287,2293,2299],{"type":841,"content":2282},[2283],{"type":736,"content":2284},[2285],{"text":2286,"type":740},"Stress reduction",{"type":841,"content":2288},[2289],{"type":736,"content":2290},[2291],{"text":2292,"type":740},"Habit formation",{"type":841,"content":2294},[2295],{"type":736,"content":2296},[2297],{"text":2298,"type":740},"Improving self-image ",{"type":841,"content":2300},[2301],{"type":736,"content":2302},[2303],{"text":2304,"type":740},"Practicing positive mindset creation",{"type":841,"content":2306},[2307,2311],{"type":736,"content":2308},[2309],{"text":2310,"type":740},"Personal Wellness",{"type":838,"content":2312},[2313,2319,2325,2331],{"type":841,"content":2314},[2315],{"type":736,"content":2316},[2317],{"text":2318,"type":740},"Work-life balance",{"type":841,"content":2320},[2321],{"type":736,"content":2322},[2323],{"text":2324,"type":740},"Increasing life satisfaction",{"type":841,"content":2326},[2327],{"type":736,"content":2328},[2329],{"text":2330,"type":740},"Prioritizing self-care",{"type":841,"content":2332},[2333],{"type":736,"content":2334},[2335],{"text":2336,"type":740},"Time management",{"type":752,"attrs":2338,"content":2339},{"level":754},[2340],{"text":2144,"type":740},{"type":736,"content":2342},[2343],{"text":2344,"type":740},"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":736,"content":2346},[2347],{"text":2348,"type":740},"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":752,"attrs":2350,"content":2351},{"level":754},[2352],{"text":2353,"type":740},"What to Look For?",{"type":736,"content":2355},[2356,2358,2362,2364,2368,2370,2371],{"text":2357,"type":740},"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":2359,"type":740,"marks":2360},"Are they certified? (Note: ",[2361],{"type":1237},{"text":2363,"type":740},"credentials do not always mean being qualified)",{"text":2365,"type":740,"marks":2366}," Do their clients have promising success? What is the value of what they are offering? ",[2367],{"type":1237},{"text":2369,"type":740},"It’s important to make sure the coach you choose is the right fit for you.",{"type":796},{"text":2372,"type":740},"Things to keep in mind when researching:",{"type":838,"content":2374},[2375,2381,2387,2393,2399],{"type":841,"content":2376},[2377],{"type":736,"content":2378},[2379],{"text":2380,"type":740},"Degrees",{"type":841,"content":2382},[2383],{"type":736,"content":2384},[2385],{"text":2386,"type":740},"Licenses",{"type":841,"content":2388},[2389],{"type":736,"content":2390},[2391],{"text":2392,"type":740},"Accredited certifications",{"type":841,"content":2394},[2395],{"type":736,"content":2396},[2397],{"text":2398,"type":740},"Client testimonies or reviews",{"type":841,"content":2400},[2401],{"type":736,"content":2402},[2403],{"text":2404,"type":740},"Success stories",{"type":752,"attrs":2406,"content":2407},{"level":754},[2408],{"text":2409,"type":740},"Your Road to Wellness",{"type":736,"content":2411},[2412,2414,2418],{"text":2413,"type":740},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":2415,"type":740,"marks":2416},"x, y or z ",[2417],{"type":1237},{"text":2419,"type":740},"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":752,"attrs":2421,"content":2422},{"level":754},[2423],{"text":2424,"type":740},"Train Like A Fighter",{"type":736,"content":2426},[2427,2428,2433],{"text":2093,"type":740},{"text":1275,"type":740,"marks":2429},[2430],{"type":745,"attrs":2431},{"href":1279,"uuid":48,"anchor":48,"custom":2432,"target":748,"linktype":13},{},{"text":1284,"type":740},{"type":736,"content":2435},[2436],{"text":1288,"type":740},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2438,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2443,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2439,"component":118,"meta_info":2440,"meta_title":7,"block_image":2441,"cover_image":2442,"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":2447,"title":2448,"plugin":43,"description":2449},"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":2451,"alt":2452,"name":7,"focus":7,"title":2452,"filename":2453,"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,[1081],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":2463,"created_at":2464,"published_at":2465,"updated_at":2466,"id":2467,"uuid":2468,"content":2469,"slug":2667,"full_slug":2668,"sort_by_date":48,"position":2669,"tag_list":2670,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2671,"first_published_at":2465,"release_id":48,"lang":60,"path":2672,"alternates":2673,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":2470,"faqs":2471,"title":2488,"topic":2489,"author":2504,"content":2505,"category":2649,"schedule":2657,"component":1069,"meta_info":2658,"cover_image":2661,"description":2660,"contributors":2666},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[2472,2476,2480,2484],{"_uid":2473,"answer":2474,"question":2475,"component":670},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":2477,"answer":2478,"question":2479,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":2481,"answer":2482,"question":2483,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":2485,"answer":2486,"question":2487,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":2490,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":2502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":2503,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":2491,"component":39,"meta_info":2499,"block_image":2500,"cover_image":2501,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2492,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2497,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2498,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2493,"component":118,"meta_info":2494,"meta_title":7,"block_image":2495,"cover_image":2496,"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":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],"7b09efb4-fee4-4672-b973-73c566c0cf92",{"type":733,"content":2506},[2507,2513,2525,2529,2534,2538,2556,2561,2573,2583,2588,2592,2596,2601,2605,2615,2620,2624,2628,2633,2637],{"type":752,"attrs":2508,"content":2510},{"level":2509},1,[2511],{"text":2512,"type":740},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":736,"content":2514},[2515,2517,2523],{"text":2516,"type":740},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":2518,"type":740,"marks":2519},"try something new",[2520],{"type":745,"attrs":2521},{"href":2522,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2524,"type":740},", boxing offers powerful benefits that reach far beyond fitness.",{"type":736,"content":2526},[2527],{"text":2528,"type":740},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":752,"attrs":2530,"content":2531},{"level":754},[2532],{"text":2533,"type":740},"How Boxing Reduces Stress",{"type":736,"content":2535},[2536],{"text":2537,"type":740},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":736,"content":2539},[2540,2546,2548,2554],{"text":2541,"type":740,"marks":2542},"A study in Frontiers in Psychology",[2543],{"type":745,"attrs":2544},{"href":2545,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":2547,"type":740}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":2549,"type":740,"marks":2550},"stepping up to the bag",[2551],{"type":745,"attrs":2552},{"href":2553,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":2555,"type":740},", and getting into the rhythm can help reset your mindset after a long day.",{"type":752,"attrs":2557,"content":2558},{"level":754},[2559],{"text":2560,"type":740},"Boosting Confidence And Self-Esteem",{"type":736,"content":2562},[2563,2565,2571],{"text":2564,"type":740},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":2566,"type":740,"marks":2567},"boxing journey",[2568],{"type":745,"attrs":2569},{"href":2570,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":2572,"type":740},".",{"type":736,"content":2574},[2575,2581],{"text":2576,"type":740,"marks":2577},"Research supports this",[2578],{"type":745,"attrs":2579},{"href":2580,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":2582,"type":740}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":752,"attrs":2584,"content":2585},{"level":754},[2586],{"text":2587,"type":740},"Enhancing Focus and Mental Clarity",{"type":736,"content":2589},[2590],{"text":2591,"type":740},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":736,"content":2593},[2594],{"text":2595,"type":740},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":752,"attrs":2597,"content":2598},{"level":754},[2599],{"text":2600,"type":740},"Building Resilience and Mental Toughness",{"type":736,"content":2602},[2603],{"text":2604,"type":740},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":736,"content":2606},[2607,2613],{"text":2608,"type":740,"marks":2609},"Research highlights",[2610],{"type":745,"attrs":2611},{"href":2612,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":2614,"type":740}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":752,"attrs":2616,"content":2617},{"level":754},[2618],{"text":2619,"type":740},"The Power of Community",{"type":736,"content":2621},[2622],{"text":2623,"type":740},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":736,"content":2625},[2626],{"text":2627,"type":740},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":752,"attrs":2629,"content":2630},{"level":754},[2631],{"text":2632,"type":740},"Become Stronger Than Yesterday",{"type":736,"content":2634},[2635],{"text":2636,"type":740},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":736,"content":2638},[2639,2641,2647],{"text":2640,"type":740},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":2642,"type":740,"marks":2643},"welcome you to FightCamp",[2644],{"type":745,"attrs":2645},{"href":2646,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":2648,"type":740}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2650,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2655,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2656,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2651,"component":118,"meta_info":2652,"meta_title":7,"block_image":2653,"cover_image":2654,"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},[],[],"2025-06-06 00:00",{"_uid":2659,"title":2488,"plugin":43,"description":2660},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":2662,"alt":2663,"name":7,"focus":7,"title":7,"source":7,"filename":2664,"copyright":7,"fieldtype":50,"meta_data":2665,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":2663,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":2675,"created_at":2676,"published_at":2677,"updated_at":2678,"id":2679,"uuid":2680,"content":2681,"slug":2971,"full_slug":2972,"sort_by_date":48,"position":2973,"tag_list":2974,"is_startpage":9,"parent_id":1082,"meta_data":48,"group_id":2975,"first_published_at":2677,"release_id":48,"lang":60,"path":1085,"alternates":2976,"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":2682,"faqs":2683,"title":2675,"topic":2696,"author":2711,"content":2712,"category":2953,"schedule":2961,"component":1069,"meta_info":2962,"cover_image":2966,"description":2965,"contributors":2970},"13dcb405-3683-42a1-8d1e-b249a63d2947",[2684,2688,2692],{"_uid":2685,"answer":2686,"question":2687,"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":2689,"answer":2690,"question":2691,"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":2693,"answer":2694,"question":2695,"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":2697,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":2709,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":2710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":2698,"component":39,"meta_info":2706,"block_image":2707,"cover_image":2708,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":2699,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2700,"component":118,"meta_info":2701,"meta_title":7,"block_image":2702,"cover_image":2703,"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":733,"content":2713},[2714,2718,2730,2734,2739,2751,2763,2782,2790,2802,2807,2833,2843,2848,2852,2857,2869,2874,2878,2883,2887,2892,2903,2908,2918,2930,2940,2944],{"type":736,"content":2715},[2716],{"text":2717,"type":740},"Have you been waiting for permission to take more naps? Here it is.",{"type":736,"content":2719},[2720,2722,2728],{"text":2721,"type":740},"The regenerative and restorative power of sleep is well-understood, especially for ",{"text":2723,"type":740,"marks":2724},"muscle recovery",[2725],{"type":745,"attrs":2726},{"href":2727,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-help-your-muscles-recover-faster",{"text":2729,"type":740},". 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":736,"content":2731},[2732],{"text":2733,"type":740},"Here we’ll take a few tips from the pros on the art of good napping and how to maximize its many benefits.   ",{"type":752,"attrs":2735,"content":2736},{"level":754},[2737],{"text":2738,"type":740},"How Does Napping Help Boxing Performance?",{"type":798,"attrs":2740},{"id":2741,"body":2742},"60152989-2e00-48dd-8e1d-5e2e03d5751e",[2743],{"url":2744,"_uid":2745,"image":2746,"component":835,"copyright_details":2750},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-d208a74b-2328-40e4-a36d-dae2a15a2eba",{"id":2747,"alt":2748,"name":7,"focus":48,"title":2748,"filename":2749,"copyright":7,"fieldtype":50},5281704,"FightCamp - Napping to enhance boxing performance","https://a.storyblok.com/f/115220/1100x1100/0c50006bd2/fightcamp_shadowboxing_workout.png",[],{"type":736,"content":2752},[2753,2755,2761],{"text":2754,"type":740},"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":2756,"type":740,"marks":2757},"10 minutes of sleep",[2758],{"type":745,"attrs":2759},{"href":2760,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping",{"text":2762,"type":740}," can hold many benefits for the body and mind.",{"type":736,"content":2764},[2765,2767,2773,2775,2780],{"text":2766,"type":740},"Clinical Program Director of Athlete Services at the Centre for Sleep & Human Performance ",{"text":2768,"type":740,"marks":2769},"Dr. Amy Bender",[2770],{"type":745,"attrs":2771},{"href":2772,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.aastweb.org/blog/sports-and-sleep-amy-bender",{"text":2774,"type":740}," 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":772,"type":740,"marks":2776},[2777],{"type":745,"attrs":2778},{"href":2779,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris/",{"text":2781,"type":740},". She recently advocated for post-workout naps, taking insight from another notable champ, Lebron James.",{"type":798,"attrs":2783},{"id":2741,"body":2784},[2785],{"_uid":2786,"text":2787,"image":2788,"author":706,"component":2789},"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},"pull_quote",{"type":736,"content":2791},[2792,2794,2800],{"text":2793,"type":740},"Widely considered one of the best basketball players of all time, Lebron James underscored the importance of sleep for recovery in an ",{"text":2795,"type":740,"marks":2796},"interview with CBS Sports",[2797],{"type":745,"attrs":2798},{"href":2799,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/",{"text":2801,"type":740},". 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":752,"attrs":2803,"content":2804},{"level":754},[2805],{"text":2806,"type":740},"Benefits of Napping",{"type":838,"content":2808},[2809,2815,2821,2827],{"type":841,"content":2810},[2811],{"type":736,"content":2812},[2813],{"text":2814,"type":740},"Increased Focus - Your body and your brain both get a much-needed break to recoup during a nap, improving mental clarity and memory.",{"type":841,"content":2816},[2817],{"type":736,"content":2818},[2819],{"text":2820,"type":740},"Improved Mood - Napping can relieve stress and boost your mood simply by giving you a brief ‘time out’ from the day.",{"type":841,"content":2822},[2823],{"type":736,"content":2824},[2825],{"text":2826,"type":740},"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":841,"content":2828},[2829],{"type":736,"content":2830},[2831],{"text":2832,"type":740},"Jumpstart Recovery - Well-timed naps can give your muscles time to begin the healing process that ultimately makes them stronger.",{"type":798,"attrs":2834},{"id":2741,"body":2835},[2836],{"url":2837,"_uid":2838,"image":2839,"component":835,"copyright_details":2842},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-f35f2cd5-bc15-4fc6-9282-2632e2707a06",{"id":2840,"alt":2748,"name":7,"focus":48,"title":2748,"filename":2841,"copyright":7,"fieldtype":50},5281707,"https://a.storyblok.com/f/115220/1100x1100/ea6435b810/napping-for-boxing.png",[],{"type":752,"attrs":2844,"content":2845},{"level":754},[2846],{"text":2847,"type":740},"The Art of a Successful Snooze",{"type":736,"content":2849},[2850],{"text":2851,"type":740},"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":752,"attrs":2853,"content":2854},{"level":822},[2855],{"text":2856,"type":740},"Timing",{"type":736,"content":2858},[2859,2861,2867],{"text":2860,"type":740},"The ideal time for a nap is ",{"text":2862,"type":740,"marks":2863},"early afternoon",[2864],{"type":745,"attrs":2865},{"href":2866,"uuid":48,"anchor":48,"target":748,"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":2868,"type":740},", 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":752,"attrs":2870,"content":2871},{"level":822},[2872],{"text":2873,"type":740},"Length ",{"type":736,"content":2875},[2876],{"text":2877,"type":740},"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":752,"attrs":2879,"content":2880},{"level":822},[2881],{"text":2882,"type":740},"Setting",{"type":736,"content":2884},[2885],{"text":2886,"type":740},"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":752,"attrs":2888,"content":2889},{"level":822},[2890],{"text":2891,"type":740},"Scheduling",{"type":736,"content":2893},[2894,2896,2901],{"text":2895,"type":740},"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":2897,"type":740,"marks":2898},"Dr. Bender recommends",[2899],{"type":745,"attrs":2900},{"href":2772,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":2902,"type":740}," an extended nap length of around 90 minutes for athletes.",{"type":752,"attrs":2904,"content":2905},{"level":754},[2906],{"text":2907,"type":740},"Dreaming of Greatness",{"type":798,"attrs":2909},{"id":2741,"body":2910},[2911],{"url":2912,"_uid":2913,"image":2914,"component":835,"copyright_details":2917},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-df23c306-beb5-43da-a4d8-b3bb41759ac9",{"id":2915,"alt":2748,"name":7,"focus":48,"title":2748,"filename":2916,"copyright":7,"fieldtype":50},5281710,"https://a.storyblok.com/f/115220/1100x1100/c2d8afca51/fightcamp-boxing-workout.png",[],{"type":736,"content":2919},[2920,2922,2928],{"text":2921,"type":740},"Boxing training is all about making ",{"text":2923,"type":740,"marks":2924},"healthy lifestyle choices",[2925],{"type":745,"attrs":2926},{"href":2927,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/live-your-best-life-boxing-and-beyond/",{"text":2929,"type":740},", 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":736,"content":2931},[2932,2934,2938],{"text":2933,"type":740},"When you’re training hard, remember that ",{"text":780,"type":740,"marks":2935},[2936],{"type":745,"attrs":2937},{"href":2083,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":2939,"type":740}," is how your body gets stronger. As Lebron James will attest, there is no better recovery than sleep.  ",{"type":752,"attrs":2941,"content":2942},{"level":754},[2943],{"text":1798,"type":740},{"type":736,"content":2945},[2946,2947,2951],{"text":2093,"type":740},{"text":1275,"type":740,"marks":2948},[2949],{"type":745,"attrs":2950},{"href":1279,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":2952,"type":740}," 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":2954,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":2959,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":2960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":2955,"component":118,"meta_info":2956,"meta_title":7,"block_image":2957,"cover_image":2958,"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":2963,"title":2964,"plugin":43,"description":2965},"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":2967,"alt":2968,"name":7,"focus":48,"title":2968,"filename":2969,"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,[1081],"be993492-e62a-4c42-a7de-3b27142509bb",[],{"name":1069,"created_at":2978,"published_at":2979,"updated_at":2980,"id":2981,"uuid":2982,"content":2983,"slug":1069,"full_slug":3004,"sort_by_date":48,"position":446,"tag_list":3005,"is_startpage":9,"parent_id":3006,"meta_data":48,"group_id":3007,"first_published_at":3008,"release_id":48,"lang":60,"path":7,"alternates":3009,"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":2984,"component":2985,"meta_info":2986,"custom_content_list":2988},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2987,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2989,2994,2999],{"_uid":2990,"label":2991,"value":2992,"dev_id":2993,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2995,"label":2996,"value":2997,"dev_id":2998,"component":740},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3000,"label":3001,"value":3002,"dev_id":3003,"component":740},"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",[],1787353516642]